GYM MUSCLE GAIN BODY TRANSFORMATION CAPTAIN AMERICA WITH FREELETICS GYM
Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.
During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.
I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).
How to Get Bigger Calves WITH BAD CALF GENETICS
What's up, guysé Jeff Cavaliere, ATHLEANX . When it comes to the calves a lot of peoplewould have you believe that you were either destined to be a calf, or a calfnot. I cantell you that is partially true. Genetics play a large role in the ultimate size ofyour calves, but there is definitely something you can do to make some changes to that andto help to fix your situation. I am Jeff Caveliere, no doubt, but I've neverbeen confused with Jeff Calfaliere. What that has done to me â€“ my struggles in buildingbetter calves â€“ have provided me with that motivation to find more ways to do that. Iwill tell you, having worked with professional
athletes, one thing that you will notice abouttheir training is there's not a lot of direct calf work in it. That's because the essence of the activitiesthemselves, the games themselves â€“ runners, jumpers, soccer players that have to cut multipledirections â€“ usually have great calf development because they have one thing that our calftraining does not. That is high tension, spontaneous contraction. What am I talking abouté It'swhen you get a high level of tension generated in a single contraction over a quick periodof time. A short period of time. That is the essence,the key to building bigger calves, because
that is how they respond the best. That ishow you create true overload. So I have a way here to show you how to do this at homewith no equipment at all. You're going to position yourself as I am right here. On amat, or on a floor with your feet either anchored under a bench like I'm showing you, or undera piece of furniture, a couch, whatever it is. What you do is, you push down. You're goingto find that your ankles will flex, your feet will flex, and your calves will contract inorder to hold you in this position. Now, there is some tension generated here, but it's notwhat we're looking for. What we need to do
is provide that fast, spontaneous contractionâ€“ that overload â€“ in a short period of time. That's when you're going to feel it.So what we so is, we launch ourselves out. The only thing holding me up at this pointfrom falling flat on my face is an incredibly strong contraction of the calves. Incrediblystrong. If you do this, I guarantee you'll feel a stronger contraction on this exercisethan any other calf exercise you've done. I don't care if that includes you doingstanding barbell calf raises with 300lbs. Guess whaté If you weigh 150lbs your bodyis already used to that. Each time you take a step your body is hailing 150lbs.
So if you add it up together it can handle300lbs. There's no overload there. So, back to the exercise. When you position yourselfhere, your knees flex, so you're going to be focusing a little bit more on your soleusthan you are on your gastroc. Now, the soleus is a really important component of your calves.It's the muscle that lies beneath the more visible gastroc. As you can develop this youcan start to build that and push out the gastroc adding more size and definition to your calves. The important thing is not to ignore thismuscle. The cool part about this particular move is that I move from a flexed knee positionto an extended knee position. So I'm actually
activating more gastroc as I get myself furtherand further out. As I get even stronger in the exercise I can actually get more and moregastroc because I can extend further and further out. If I wanted to I could actually startthat right away by putting a physio ball out in front of me and getting more and more activationbecause I can actually lean on that as a little bit of a spot to get me there. The idea is this, guys: if you want to startbuilding bigger calves it's not about how many exercises or how many reps you do. It'sabout doing quality reps and doing it the way that calves prefer to work in the firstplace. That's with a high tension overload
Leg Strength Workout JUST 2 EXERCISES
What's up guysé Jeff Cavaliere, ATHLEANX.COM. So today, let's do something a little bitdifferent. Let's take you behind the scenes of one of my workouts and actually bring youinside my head. It could actually be a pretty scary placeto be, I promise you but if you're in there you'll also see what my mentality is whenI'm attacking my workout. And I think that when you're working out youshould have a focus mentality on what you're doing. Have a game plan.
And for my Leg Workout today it's actuallypretty easy. While there might be a lot of thoughts up here, there's not a lot of thoughtson what I'm doing. I'm only doing two exercises, the Deadliftand the Bulgarian Split Squat. Two of my favorite. The Deadlift I'm looking at is more of a PosteriorChain Leg exercise. And again, I always feel it's a Leg exercisebecause you're pushing primarily off the ground and then finishing with your Glutes. And then of course my favorite Quad exercise,the one legged athletic, very athletic Bulgarian Split Squat.
So I'm going to take you through, I'm justgoing to talk my way through the Workout and give you the thoughts that were in my headat each step so that you might be able to grab somethingor grasp something from them, ok. So let's start right here with the Deadlift. Ok so the first thing that you'll notice isthat I don't have sneakers on and I've talked about in the past my flat feet, my flipperlike flat feet. But in this case when doing the Deadlift Iactually think it really helps me. Because you're going to want to have as muchfeel of the ground as possible to execute
the initial part of the lift in the Deadlift. Remember this is a pushing exercise for thefirst third of the movement. And you're basically doing a Standing Leg Press. So you want to be able to feel the ground,grab as much force out of that ground as you can and transfer it up through your body andthat's what I do. Now the second thing is before I even initiatea rep, I actually try to grease the groove. And I think it's really important that youtry to do this. If you have any mental cues that you use inany of your Lifts to make you perform them
more efficiently, then do them as a pre liftroutine. And I do that here all the time with my lighterLifts, especially as I'm just getting started in the Workout. So I think there's two parts to the Deadlift.We've covered in another tutorial, all about this. There's a Hip Hinge until your hands are atthe level of your knees and from there simply release your knees and let your body dropdown to the ground, with maintaining that same amount of Hip Hinge.
The last thing I want you to notice is onthese sub strength reps, I don't go for a lot of reps because that's wasting my time. And if your goal, as mine is in this workout,is to improve your strength, you should be trying to do higher quality reps with a lotof weight, as opposed to lifting and accumulating massvolume with lower weight. These 135 pound reps are far away from theproductive reps that I'm going to need to be focusing on in this workout. Ok next I loaded up to 225 and again veryvery simple the goal here is the same. The