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.
4 Popular Diet Tips YOU SHOULD NEVER FOLLOW
What's up, guysé Jeff Cavalier, AthleanX . Today we're going to commit a murder. We'regoing to kill four nutrition myths that need to die. They needed to die a long time agowhen it comes to building muscle. Okay, let's start off with our first one andthat is quot;Fats make you fatquot;. Guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat. We've talked about, in order to lose fat youhave to be in a hypocaloric state. Eating
fats on their own is not going to cause aproblem unless you're eating them in excess. Here's a little caveat when it comes to fats,however, that maybe confuses people. That is that fats on a gram by gram basisâ€“ you've probably heard this a million times â€“ are more calorically dense than a gramof carbohydrates or a gram of protein. For every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates. Because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two. Peoplethat indulge in a lot of fats might find that
eating high quantities of these can make themfat. It's not the fat molecule itself that'smaking you fat. Please, don't avoid healthy fats. They are a major constituent of everycell in our body. You need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth. Do not make this mistake; let's kill thisone right away. Next up, one I can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 PM, or you're going toget fat. You're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night.
It's garbage. Guys, remember your body willutilize those calories if you're within your caloric maintenance level. If we still have6001000 calories, we don't have to get into the nuances of calorie counting. I cantell you all about how we can keep that much simpler, but we'll do that in a whole othertutorial. The idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00PM, or as I can even vouch for myself, I've been eating dinner almost every single nightat 10:30 for the last three months. It has had no impact on my body fat levels. If anything,I feel I'm leaner in the last few months than
I have been at any point in my life. It doesn't all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat. Your body is still utilizing those calories regardless of what time in the dayyou eat them. I will give you one big caveat, though when it comes to your delivery andyour timing of your meals. From a blood sugar stability standpoint â€“ Imade this point very clear on this channel multiple times â€“ your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance. Youdon't want to be in a low blood sugar state
when you're trying to drive and illicit greatperformances from athletes. I think the same thing should apply to usas human beings. If you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals. It has nothing todo with your ability to either store fat, or burn fat because you're eating later inthe day. So let's quickly, please, throw one more shovelof dirt on that one and bury that forever. The next myth up is one that actually comesin the form of a question often. That is: