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Transform Or Build Muscle

12 Minute Workout for Muscle Mass HIT EVERY MUSCLE

What's up, guysé Jeff Cavaliere, ATHLEANX . This is what happens when you forget to filmthe intro before you do the workout, but it leads to an important point. What happenedin this workout you're going to see today is what left me in this position right nw.out of breath, barely able to talk. I'm doing it with just a barbell and a set of dumbbells. Guys, you can build muscle mass if you wantto trade in some of that workout length for intensity. Let me show you exactly how it'sdone. Alright, so first exercise we're going heavy. Mass building the exercise. Start withthe cornerstone heavy exercise like the deadlift.

The deadlift, for me, it's a leg exercisefirst and foremost. That first push and pull off the ground – it'sa push – I'm pushing with my legs and then of course I've got my low back, triple extension,my gluts, my traps, everything helping me to power this up. Pretty heavy here for me.An 8 rep max. I'm trying to get heavy weights done quickly. Now I come over here, now wehave to shift the focus. I'm shifting to a pushing exercise to giveall my pull muscles and my lower body a break. So we're going to a classic dumbbell inclinedbenchpress. So rom here I'm trying to go for about a 10 rep max here. Now, there isa metabolic carryover from the deadlift that

I just did. So it's going to make what's traditionally,maybe, might be your traditional 10 rep max; it might be a little bit less. Especially as you pile up round after round.So, here I'm working on my 10 rep max, I drop down, and I grab one dumbbell and I bringit over with me to do a really cool exercise. It's a hybrid of what we call a dumbbell shovelcurl. The shovel curl is done with both hands on the handle and it basically mimics a crossbodyhammer curl. So we're working forearms and biceps, brachialis,but then we've got to make it a little more difficult by going over the top with our press.In the press there's a lot of core strength

and stability through your abs, through yourobliques, to be able to maintain that position. I put myself on the ground, on my knees inorder to demand that my core do most of the stabilization. I don't have the benefit of my feet to dothat. Again, about an 8 rep max. It's just whatever you can do with the weight hat you'vechosen from the benchpress. Now, I'm at about 1:40 for that first grouping. I take advantageof some extra time here. I don't want to go into my deadlifts tired, okayé Again, it'smetabolic in terms of what happened from those other two exercises.

They were not really impacting the musclesI would use here on the deadlift.t so they've had a good amount of time to rest and recoverfrom that. I just want to make sure I have my breath so I'm not doing this in a fatiguedstate. So now I'm back to, in this case, the 405. Again, drive up. By this point, the workout,one round in and I'm kind of geared up and ready to go. Of course, I started with a littlebit of a warmup to get myself ready, but here I am now in the second works and I'mcranking now. Again, notice that first pull is just a straightleg movement. It's like a leg press up from the ground. Then once I get to the knees;boom! Shift right into the hips and make the

hips drive through and drive your whole bodyforward and pull the bar up. Now, back to the dumbbell bench again. So you can see,again, there's a few elements at play here. By stacking the exercises the way we're doingit we're actually allowing muscles to relax and rest without wasting time. Remember, it's 12 minutes. You don't havea lot of time here, but I'm trying to prove a point. You can definitely build muscle massdespite the fact that you may not have that much time. Sometimes there are more challenging.These are quot;density workoutsquot; we like to say. We're condensing what all is done here – 5rounds – which is basically 5 dead lifts

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 :).

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