Caller: Helloé Hey, Jeff! Jeff: What's going oné Caller: It's summer and I'm just trying toget myself ready. I know you've got a bunch of tutorials and stuff, but I just haven't reallybeen watching them and I'm wondering â€“ but I love your channel though â€“ what am I supposedto do here to get ready for summer in two weeksé Jeffé Broé Broba Fetté Broé BrosephéJeffé What's up, guysé Jeff Cavaliere, ATHLEANX . You didn't do it again, did youé Did you forgetto get ready for summeré Have you been hibernating
all winter long and now you just rememberedbecause it's starting to get warm outside that you have to do something actually toget yourself readyé Well, I'll tell you this: I will give you a game plan, but you've gotto promise me one thing. You've got to promise me that you don't put yourself in the sameposition again next year, okayé All right, so here's what we have to do. Iknow this might scare some of you, but it starts and ends, always, with nutrition. Especiallyif you're talking about trying to make fast changes. Now I don't care whether your goalis to try to add muscle here in this short period of time to get ready, or if you'retrying to lose body fat. Both of them are
going to need to be supported by proper nutrition. When I talk about proper nutrition you'vegot to promise me that doesn't mean that you're going to run out and do some sort of starvationdiet, or forget to eat at all, or you're going to do some kind of a cleanse; something radical.Guys, you don't need to do that. As a matter of fact, leading into my next point here,you'd better be fueling your body with the right types of food. And I mean, actuallyfueling your body. You'd better not be avoiding carbohydrates,you'd better not be avoiding healthy fats, you'd better not be avoiding protein. You'vegot to get this in if you're going to build
lean muscle. The fact of the matter is, you'regoing to be training your ass off over the next four weeks because nothing worth havingever comes easy. If you want to get something worth having then you're going to have toput the work and the sweat in to do it. I promise you, if you do that over the nextfew weeks you are going to see some changes. Now here's what you have to do. You've gotto start increasing the volume of your training. Let's face it, you only have four weeks toget something done. If you only have four weeks, if you're doing targeted muscle grouptraining you're only to get one muscle group in per week if you stick to that plan.
You've got to increase the frequency so youcan hit each area at least twice a week. But you don't just run and do everything haphazardly.You want to have a plan that allows you to train each muscle group heavy. Overload. Ashard as you can one time, and then go for the real dedicated, isolated tension on thatmuscles group. We can do it here in one example with our side lateral raise. I'm showing youthe difference here. The first thing I'm doing is a cheat lateral.Yeah, there's a lot of cheat involved in a cheat lateral. It got its name for a reason,but what I'm trying to do is take a weight that I don't normally lift in a concentrated,really selective way, but I add some momentum
to it so that can overload the eccentric andI could allow my muscles to sustain a load that they're not used to. That's going tospark the stimulus for new growth. We need it. We need it especially if we'retrying to make fast changes. On the other end of the spectrum, we're going to have tocome back and hit that muscle with real dedicated, concentrated tension. So I can do that witha 1.5 rep style on the same side lateral raise. We're actually allowing the muscle to feelevery single inch of the contraction as we did â€“ a little of the opposite of what wedid here with the heavy cheat lateral. But both ways, we're sustaining differenttypes of load. Enough to cause the stimulus
Best Home Workout For Men To Build Muscle Do This Anywhere To Get Jacked
Hey, what's going on guysé Troy here withWeightGainNetwork . I've got an awesome, fullbody, athome workout that you can doanywhere and all you need is a pullup bar. Now I know what you guys are thinking no,I do not live at the beach. I'm just at the beach, enjoying a beautiful day and obviouslyyou guys are going to see this workout, you can see that you can do it absolutely anywhere.So I thought it'd be cool to show you guys this cool, little pullup bar section we haveon Manhattan Beach, California and all you really need to do this entire workout is oneof those doorwide pullup bars. This is the onetwoblast. Almost every singlemuscle group in your entire body I'm going
to show you all the exercises in a row, butideally what you want to do is three sets of everything and you guys will be completelyfatigued. This is an incredible musclebuilding routine, so let me go right into it. So first up, I'm going to do these UnderhandClose Grip PullUps and what this is going to do is this is going to work our lats, ourbiceps, and also our upper and midback. Keep it slow and controlled. And that's how that looks. Now we're goingto go right into Diamond PushUps, so we're going to put our hands like this, we're goingto be working upper chest and our triceps.
And that's how that looks. Now we're goingright into Wide Grip Pullups one of the most challenging back exercises that's goingto hit our lats, hit our back as well our biceps. So I'm just going to put my handsabout as wide as I go. And that's how the wide grip pullups look.Now next, we are going to do what I call Maximum Time Under Tension PushUps. So what you'regoing to do is you're going to do a bunch of pushups in a row to complete muscle failure,and you want to keep the muscle under tension the entire time. So here's how it looks. So never do this keep it under tension theentire time like I'm doing right now.
And you guys get the idea. So that is goingto blast your entire chest. You're going to feel it in your arms everywhere. Next up,we got one of my favorite beach body exercises, and this is going to hit your biceps, alsoreally hit your abs. So what you're going to do is you're going to go on an underhandgrip, hold this position here, and you're going to bring your knees to your elbows. And that's how that looks. Last but not least, got to get our lower bodyinvolved, so we're going to do a good, oldfashioned wall sit. This is one of the most challenginglower body exercises that almost nobody does.
So what you're going to do here get downto about 90 degrees, and you're just going to hold this position. You're going to feelit in your hip flexors, your thighs, your hamstrings you're going to feel it all over. You got to control your breathing. And that's how that looks. That is a complete,fullbody, athome workout or atthebeach workout that you guys can do anywhere withjust a pullup bar.