What's up guysé Jeff Cavaliere, ATHLEANX.COM. We're going to continue our series today ofour 8 Best Exercises. This time covering the 8 Best Bodyweight Exercisesyou can do. And we're going to mix it up guys, it's notjust strength training exercises but conditioning as well. If you want to be an Athlete, you've got totrain like an Athlete. We're going to combine both strength and conditioningto cover each of these 8 exercises. And guess whaté
We're going to cover your whole body too andthe only piece of equipment that you'll need to manipulate your own bodyweight for a fewof the exercises is a single Pullup Bar. Guys if you don't have one already, investin one. 10 to 15 bucks is well worth your development here. So let's get it started. The 8 Best BodyweightExercises you can do. Alright let's kick this list off the rightway, with the old classic Pull Up. There's no way that we can get through an8 Best Exercises list without including this one
because it simply is one of the best thingsyou can do for your upper body and it is a great Bodyweight option. Now let's say you are not getting enough outof a Pull Up. Or you're looking for something more advanced or more difficult, we can involve more muscles in the exerciseby simply switching our grip. And the thing here guys you will see, thecommon theme with all these exercises is there are certainly ways to modify to make these exercises more of a regressionto make them easier or make them a progression
to make them harder. And being able to master that is the key. Because you never want to get stagnant withany of your upper body exercises or any of your Bodyweight exercises period. So here if I switch my grip up to what wecall the Commando Pull Up. Now I've got a Core involvement because mybody wants to twist in one side as soon as you take this over under grip. You can't let that happen.
We're going to let our Core kick in and actuallyhelp us to stay stable while we Pull Up to each side of the bar. Of course a little bit extra Forearm involvementhere, a little bit of Biceps, never a bad thing here when we're trying to Amp Up theintensity of the exercise. Let's stick with that theme though, as wemove to number 2. Let's get those Biceps a little bit more involved. And of course let's get that Core a littlebit more involved too just by flipping the grip all the way over to what we call a ChinUp Knee Up.
And you can see as I do this exercise, it'stwo parts. The first part is getting my head up over that bar through a natural Chin Up. Which we know that positioning will work ourBiceps a lot more than it would in a normal Pull Up positioning. And of course, let's involve those Abs aswell by finishing with the Knee Up. Guys a great way to get more out of your BodyweightExercises and Training is to put more in them. And you can see this exercise gives us thatopportunity. Add a few more muscle groups, make the movementa little bit more complex but you're going
How to Gain Lean Muscle Mass Fast and Boost Your Confidence
Fernando here and in this tutorial I want totalk to you about some bodybuilding secrets and buildingmuscle secrets that you'renot aware of. Don't blame yourself (quot;I didn't know of this!quot;). Probably likefour months ago I was obviously working out by going to the gym, lifting those weights.I've been lifting weights for a while now. But for some while I got stuck in the middle.I wasn't really able to build the amount of muscles that I wanted to. And not onlythat. I was really training even harder every single day and seeing no results whatsoever,until I found out about this guy Kyle Leon. He happens to be a guru in the field of fitnessand his specialty is athletic training and
body building (actually, powerlifting, I believe).I wanted you guys to know about it ever since I used it myself. He's got these tremendousand he talks about the three most important bodybuilding mistakes that you don't knowof and he's going to share that with you. I used to do them, obviously. I used to dothem and I think you guys are doing the same thing. So with that being said, just checkit out. I'm going to put a link down below this tutorial and you can check it out. Justclick on it and you'll go, and it'll show you a tutorial with everything that this is about.I was really able to put a lot of mass, a lot of lean muscle, right after starting thisprogram. It certainly is way different than
everything else I had been doing all the'four sets of ten reps' and whatnot and pyramids and all this stuff. I've been doingthis for four months. So you can see I've got some results right over there. I wasn'table to get that for I had been doing it for years and years. So it's worth thewhile. It's worth the while and what's good about it is you don't need no Muscletech,no Creatine, none of that stuff. It's all naturally based. And most importantly, buildingmuscles takes time a lot of time and effort so at least you want to be doing somethingthat actually helps, that's actually going to work. Because you may start right now;somebody might tell you, quot;Hey, this program
works,quot; but it's going to take you fivemonths to see any results, when those five months are just down the road and you justnotice that quot;Hey, what happened hereé No results. I've lost five months of mytime, my training and my effort.quot; Now, that sucks. That has happened to me before. Soat least you're going to be doing something, putting an effort in and spending time, months,doing something that's really going to work and that's going to give you the resultsyou want. You're going to be building lean muscle and that's pretty much what thisis all about. So. Even the left one. Actually, I broke my chest right over there, as youcan see. And even like that, I was able to
come back. Because I was lifting stupidly.Don't do that. Lifting weights stupidly, I broke my chest. Had to have surgery andwhatnot, came back and realized about this program. Now I'm lifting in an intelligentway rational, which is the most important thing and getting better results thanever. So I hope you guys like it. Just check it out and see what it does for you. Goodluck. By the way, I'm going to be giving you guys.It's going to be a privilege because I'm going to let you guys look inside what theprogram is all about. So make sure you check all my other tutorials. I'm going to put themright on here on YouTube; just head over to
my channel. It should be right over thereand you should be able to tell, because you don't want to get something that's reallynot appealing to you, so I just wanted you guys to make a good decision on whatever you'regoing to be entering into and what training you're going to be performing for the nextfour, five, six months. So thank you, guys. I appreciate it. Take care.
How Much Muscle Can You Gain Naturally And How Fast
What's going on, guys. Sean Nalewanyj here, SeanNal BodyTransformationTruth and the question today is how much muscle can you gain naturally and in what timeframeé Now, this is actually a very difficult questionto answer, simply because the numbers can vary so much from person to person dependingon a lot of different factors. So keep in mind that any answer that you getfrom anybody on this topic is always just going to be a rough approximation. That said, having an overall ballpark figurein mind will at least give you some accurate
expectations, so that number one: you don'tget scammed out of your money by bullshit supplements or miracle programs or other productsthat give you totally unrealistic ideas of how much muscle you can gain over a specifictimeframe. Number two: so that you can set practicalachievable goals and stay on track with your plan, rather than just program hopping fromone plan to the next like so many people do because you were convinced that your programisn't working that you should be making faster gains. So how much muscle can you gain naturallyé
Again, ballpark figure, but assuming you'reon a properly structured program and you're following it consistently, guys ranging fromslightly below average genetics to slightly above average genetics are probably goingto be capable of building somewhere between, and I noticed this is a pretty wide range,but probably somewhere between about twenty to forty pounds of actual lean muscle massnaturally. Now your body weight can obviously go up bymore than that because you'll always gains some body fat while you're bulking and you'llbe holding on to additional water weights in the process, so it does depend on whatkind of look you're going for.
But in terms of actual lean muscle mass that'sa pretty safe range I would say. So if you have average genetics, then you'llprobably land somewhere in the middle at about thirty pounds of muscle. Slightly below average, maybe around twentypounds. Slightly above average maybe around fortypounds. And females can take those numbers and reducethem by about half. Again, I know it's kind of a wide range,but like I said, there's really no way of say exactly how much muscle any specific personis going to be capable of building.
And around thirty pounds, give or take, willprobably cover the majority of the lifting population. And then in addition to that you're alsogoing to have small percentage of genetic outliers, who're going to fall on the moreextreme ends of the spectrum. Meaning that you'll have guys with a particularlypoor muscle building genetics who might only able to gain, say ten pounds of muscle orless, regardless of what they do. Unfortunately that is the case for some people. But again, it's only a very small percentage.
And then on the far other side you're goingto have another very small percentage with exceptionally good muscle building genetics,who might be able to gain upward to, say fifty pounds of muscle. Again, this is just an educated guess butit at least gives you some sort of realistic idea to work with. I've seen a lot of other figures thrownaround online and in my opinion a lot of them really overestimate what's realistic orat the very least they overestimate what's realistic while staying at a decently leanbody fat percentage.