What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Would you get pissed if I called you a cheateréNow, don't take offense because we all are to some degree. See, if you're working out and you're liftingweights, you're cheating. And it's not because you're consciously trying to do it, guys. I made a point a couple weeks ago in a tutorialwe did on ab training and specifically how our hip flexors take over for our abs where I said one comment, that our bodiesare masters of compensation, and I think it
might have blown by that too quickly. See, the fact of the matter is our bodiesare so damn smart. And in order to get them to respond to ourtraining, we have to force them to not be so efficient with what we're doing in theweight room. We have to make our workouts inefficient froma standpoint of, we can't let our bodies tell us the movement patterns they want to movein because guess whaté They'll cheat. They'll cheat around your strengthdeficits. They'll make every single move we do easier.
So what I wanted to do was just showcase afew of them to show you just how our bodies take over and make exercises that should be done oneway make us do them completely different and at the same time they rob us of the resultsthat we should be seeing while doing them. So, right away, if you're going to do yourshoulder training, you can pretty much guarantee that unless you're consciously examining howyou're doing each rep, you're probably cheating on those reps, andI can tell you you're probably costing yourself some shoulder size in the process.
First of all, I call it the Traps Trap. Whenwe're doing a Side Lateral Raise, what likely happens hereé What we know, and you can alwaysanalyze this part of the exercise, you're just trying to work that dumbbell fromsomewhere down at your side to out at your side because you know that's how the exerciseis executed. But we don't know how we get there and whatmuscles are helping us do it. And a lot of times, anything that's in the area of themuscle you're trying to work will try to contribute. In this case, the traps take over to a largedegree. The Traps Trap is that while I'm trying to get this dumbbell up, I let my traps shrugand help pull up.
You can see that just by shrugging, I'm ableto elevate this arm higher, but it's not really focusing on the side delt that I'm tryingto really have do the exercise. So, we don't want that to happen. That cheatis one that's not going to help you in the long run. So what we try to do is let the arm stay,I've demonstrated this in a previous tutorial, stay low and almost like it's going undera fence. Try to reach up and under the fence. If you at least do that, you're depressingthe shoulder on this side, try to keep the trap out of it, and reachup and out. You can still bend a little bit
at the arm, but that is even a little bitof a cheat. I'm ok with it because you have to adapt byallowing for a little bit heavier weight if you do that because you're basically shorteningyour movement arm here, ok. But, if you're going to keep it straight outthen obviously now you've got more gravity here pushing down on your arm that way itbecomes essentially heavier, ok, so, that's 2 cheats in 1. Next is another area of the shoulder. It'sthe front delts, and we've done this before, too.
Gain Muscle Without Fat 3 Simple Tips
Hey, this is Sean Nalewanyj, of EliteImpactLabs .And today, I want to give you three really good tips for minimizing fat gains duringa bulking cycle. Now, despite what you might have read in the magazines or on the forumsor in other articles online, you are realistically not going to build muscle and burn fat atthe same time. If you want to add a serious amount of muscle to your frame in the shortesttime possible, you're always going to end up adding some body fat in the process. Now,this is simply the way the process works. And if you truly want to travel any real distancein the bulking direction, you just have to accept this. Gaining muscle requires a surplusof calories. But having 100% of those calories
diverted to muscle growth is just not goingto happen. A certain amount of it will always end up in your fat stores. So, while gainingmuscle without gaining any fat is most likely not going to happen. Here are three tips tohelp you keep those fat gains at an absolute minimum. So, tip number one is to use a precisecalorie surplus. You know, your body can only synthesize a limited amount of muscle tissuein a given day. You do need a surplus of calories to support muscle growth, but aimlessly stuffingmore food down in your throat in an effort to super charge your muscle gains is a greatway to get fat quickly. Instead, stick to a calorie surplus that provides preciselywhat your body needs to maximize muscle growth
without any unnecessary excess. A great guidelinefor this is to follow a surplus of 15% to 20% above your calorie maintenance level.So, if you require 2,500 calories per day to maintain your current weight, you'd aimfor 2,875 to 3,000 calories per day to build muscle. And I'll link you to a calorie customizationcalculator and a free set of meal plans at the end of this tutorial. Tip number two is tomake sure you're implementing a proper weight training program. In an overall sense, theprocess of building muscle is pretty straightforward. You train intensely in the gym to triggerthe body's muscle building mechanism, and then you consume a surplus of calories inthe form of high quality protein, carbohydrates
and fats. And if all goes to plan, most ofthat surplus will be diverted to building new muscle. But what happens if your workoutplan is no goodé I mean, this could be due to any number of things. Maybe you're nottraining intensely enough, maybe your training volume is insufficient, maybe your form isterrible, or maybe you're just choosing the wrong exercises. Whatever the reason, a poorlyexecuted training plan is a recipe for some serious excess fat gains, because in thiscase, all you end up with is a calorie surplus that has nowhere to go except for your fatstores. If you want to gain muscle without the excessive fat, then you need to make surethat you're fully activating your body's muscle
building response through an intelligentlyimplemented workout plan. And I'll also link you to a properly structured weight trainingroutine at the end of this tutorial as well. And tip number three is to implement someextra cardio. While too much cardio can definitely have a negative impact on your muscle gains,two to three sessions a week is a good way to minimize fat gains during a bulking phase.Now, any form of cardio will provide benefits. But for the best results, I'd recommend stickingto high intensity, low duration sessions using intervals. These types of sessions are typicallyin the range of 10 to 20 minutes. And they alternate between periods of high intensityand low intensity. High intensity interval
training cardio stimulates greater fat losswhile sparing more lean muscle tissue than the low intensity cardio does. So, to recapthese three points, number one, stick to a calorie surplus no higher than 15% to 20%above your maintenance level. Step number two; make sure you're following a properlystructured weight training program. And step number three; add in two to three sessionsof high intensity interval training per week. Following these simple tips will help youbuild new muscleÂ mass each week, while keeping body fat gains at an absolute minimum. Anotherquick tip to control body fat levels is through a proper supplementation plan. By using thecorrect compounds and the right (focus in)