How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.
7 Most Explosive Home Exercises BODYWEIGHT
What's up, guysé Jeff Cavaliere, AthleanX . If you're a serious lifter, no doubt by nowyou've figured out that bodyweight training deserves to play a part in your overall trainingpicture. However, what a lot of people don't realizeâ€“ athlete or not â€“ one of the most important aspects that you could apply to your bodyweighttraining is explosiveness. Today I wanted to show you seven of the bestexplosive bodyweight exercises that you could do anywhere that you need to start incorporatingand guess whaté Even if you're a beginning I'm showing youa way to work your way up so each one of these
exercises is going to have a little bit ofan easier version â€“ not easy â€“ a little bit easier than the one I show you so youcan have somewhere to start and work yourself toward. Now, one disclaimer: we all know those bodyweightexercises are pretty damn impressive looking, but the number of people that can actuallydo them are very little. Like a superman pushup, or a clapping pullup. If you can't do these there's no use of tryingto do them. You're going to wind up either hurting yourself, or maybe squeezing out onerep, or two reps and that's not enough to
cause a change. I want to give you guys practical exercisethat you're going to be able to use starting now. So, let's get this list rolling. Thefirst exercise up is a power plank up. It's great for building upper body explosivenessand tying it in with your core. Remember, bodyweight exercise are almost always goingto rely on the strength of your core. This is no different. You have to get yourself from an on toes position,on your elbows and explode up in one move to try to land up on your hands. Again, youneed the stability of your shoulder so it's
a great workout for building that, but youalso need the strength of your upper body, your triceps, your chest, and of course thecore strength and stability to get up here. If you can't do this just yet, don't worry.Come down onto your knees and start building up the ability to explode from there. As youget stronger you'll be able to get up on your toes and keep the progression going. Now don't be confused by this second exerciselinking back to that clapping pullup. There's a big difference here. This is an underhand,this is a chinup position and we're just doing a plyoversion.
The real value of doing a plyochinup isthat you want to be able to release the bar by building your pull through strength. Yousee, people think about just pulling to the bar, but in order to build true, upper bodyexplosiveness you have to be able to have the ability to pull through the bar. This is what a plyochinup does. By havingus in this underhand position we get a little extra help from our biceps and we get thatreally good eccentric when we grip the bar to kind of slow ourselves down. If you can't do this extreme version of thisthere is a step down version that involves
just one arm. Now, you're probably thinkingquot;One arm is going to make it harderquot;. No. One arm stays on the bar, that's controllingyou, then you let go with the other arm and now you're basically doing the eccentric onthat one side with the assistance of the arm that's still in contact with the ground. Tryit. You'll see the difference. It's a little biteasier and you're obviously going to want to work on each side individually until youbuild up the strength to be able to release the bar entirely. Next we hit the lower body. This one with the glut, hamstring, singleleg plyobridge. I love this exercise. It
3 Exercises to Increase Kicking Power
hey what's going on guys Shane heretoday we're going to go over three exercises to increase your kicking power. So as most you knowI met up with KwonKicker recently. He came up and we filmed a match where we pretty much just beat each other up, we worked out together and then we fromthe bunch of tutorial tutorials for you guys make sure you stay tune in the end thistutorial we're going to be giving you free sneak peek at one of the sweeps that we did in the film. One of the kicks that i took Kwonkicker
out with we're gonna teach you how to do that atthe end but first let's go over those three exercises get that kicking power up! the alright let's get it on the firstexercise it's a plyometric movement: a jump squat.when you're doing jump squats before you add any weight to it,
when you make sure forms correct makingsure that your back is straight making sure that you sit your butt allthe way down when you come down past the 90 degree bend when people say to keep your backstraight when you're doing a squat, they don't mean straight like thisperpendicular to the ceiling you can lean over but you just don'twant to bent you know when a hunchback like this okay so what mean kwon aredoing in this tutorial here Kwonkickers got a 25pound weight vest on as he's doinghis jump squats
and I'm holding a straight bar which isin 10lbs. plates on your side so I got 65 pounds He's moving a little bit quicker thanme I gotta be more controlled a little more careful obviously when you have a lot of weightcoming down on you like that you have to make sure your forms correct and yourlanding soft. Don't slam down on your heels I it's going tobe too much pressure on your joints on your knees okay modification for thisif you don't have a straight bar
you don't have a weighted vest get aschool bag filled up with some heavy textbooks and make sure it's strapped on tight youdon't want it loose okay gonna go into our next exercise now which are Playometric leg extensions okay verysimilar to a roundhouse kicking in seeing even when I'm doing this this motion here this exercise it lookslike I'm extending my leg for a roundhouse kick and thatultimately is what we're doing. We want to work those
fasttwitch muscle fibers wanna work that same exact muscles thatwe use in a kick and this is how we're going to getstronger kicks so we're gonna do I have seventy pounds right here I have one leg working so justviolently extending my leg, keeping my core tight, and I want that bar that I'm that I'mlaunching the weight up to literally come off my shin and then I'llcatch it and come back down