ATHLEAN-X™

Burn fat faster than ever - http://athleanx.com/inferno Subscribe to this channel here - http://bit.ly/2b0coMW The best fat burning workout is one in which you aren’t simply doing low intensity cardio, but are incorporating weight training as well. The simple fact is, long term fat loss is going to depend on your ability to build as much lean muscle tissue as possible. Metabolically, this muscle tissue is going to increase your resting caloric burn much more than the body fat that exists at this moment. In this video, I show you a simple dumbbell complex that can be done with a barbell if you have access to a full gym or a more advanced home gym. The bottom line is, this sequence of four dumbbell exercises will get your heart rate soaring and your muscles working in very short order. Perform just 6 rounds this with little to no rest between exercises in the complex and a max of 90 seconds after each round. Your goal is to perform your complex training workouts at least once a week if not more. The key to successful complexes however is to not back load the complexes with exercises that are using relatively heavy weights or that demand high levels of technical skill. Most trainers that program complexes make these mistakes and also don’t take into account the accumulating fatigue. In order to combat the fatigue to maintain good form and the integrity of the exercise, you will want to perform this complex with a descending rep sequence. In other words, you will start off by performing 6 reps in the first round, 5 reps in the second round, 4 reps in the third, and so on and so forth until all rounds are done and you are doing just 1rep of each exercise in the last. Determine the weight you are going to use by choosing your 12RM for your dumbbell overhead shoulder press. Keep the same weight for all of the other exercises in this complex. Again, this is done so that while the weight may be on the light side for the exercises you are performing, it will not jeopardize your body or risk injury when performing them in a fatigued state. The key above all else is to not rest between movements. Simply transition from one exercise in the complex to the next and try not to rest the dumbbells at all when moving from one to the next. While the first round might not feel like much of a struggle, the subsequent rounds will quickly add up and make you feel as if your fat burning has just kicked into third gear! For a complete fat burning workout program that comes with step by step workouts and meal plans for losing fat, be sure to head to http://athleanx.com and get the Inferno Max Shred system. Start seeing fast fat loss in just weeks with our 90 day fat shredding training routine. For more videos on how to lose fat fast and the best workouts for burning fat, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Increase your pullups and build an athletic body here http://athleanx.com/x/more-pullups-and-a-ripped-body Pullups are one of the best bodyweight exercises that you can do to build a bigger back at home or at the gym. The problem is, the exercise can be very difficult to do many reps even for the most seasoned lifters. In this video, I show you the real reason why you can’t do pullups and it actually doesn’t have to do with your biceps not helping as much as they do on the chinup. The pullup is an exercise that works your back but happens to require a heavy involvement from the arms to do so. Most back exercises are similar in this regard. That said, when attempting to lift your own bodyweight against gravity, it becomes increasingly challenging. You may find however that by simply flipping your hands underhand that you can do way more chinups than you could of the overhand pullup variation. There is a good reason for this. In the pullup, your forearms (specifically your brachioradialis muscle) is required to contribute much more than it is in the chinup. This muscle, if not trained enough, can become your weak link in performing more reps of the pullup exercise. The brachioradialis is most active when the forearm is pronated when the elbow is flexed. If you think of the position of the arm during a pullup you will quickly realize that this is the exact position that you are in. In order to get better at doing pullups you will undoubtedly have to have more strength in your brachioradialis muscle. The best way to do this is with hammer curls, zottman curls, or reverse forearm curls. Each of these flex the elbow with the elbow in either a pronated or neutral position. If you are just starting out and don’t have good strength to do any of these variations however, you can curl the dumbbells up with a supinated grip to maximize the biceps and then rotate to a pronated position and lower (as in the zottman curl). Slowly build up your strength in these forearm exercises and you will find that your pullups will improve. Even if you can’t do one pullup right now, you can start to increase the number that you can do by working on this little worked arm and forearm muscle. The best way to do this is by including movements into your normal biceps or arms workout so you don’t have to do added days or volume. For a complete workout program that tells you exactly how to train like an athlete and overlook nothing in your training, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start doing more pullups and build ripped athletic muscle in just 90 days. For more videos on how to increase your pullups and chinups as well as how to get a bigger back be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Over 25 pushup variations included in our bodyweight program here… http://athleanx.com/x/zero-equipment-needed The pushup is definitely one of the best (and only) options for building a big chest when training at home. That said, most of us don’t do this bodyweight exercise as effectively as we can be, which is costing us a chance to build the biggest chest or pecs that we can. In this video, I show you the best way to do pushups for a bigger chest by making just one small but important change to the way you do them. To begin, it is important to understand what the function of the chest muscles are in the first place. We are all familiar with their ability to push our arms away from our body as in a bench press. That said, given the orientation of the fibers of the chest, it is actually more important for the pecs to pull your arm across your chest into what is called horizontal adduction. This motion occurs most visibly in exercises like cable crossovers and even dumbbell flyes. That said, especially for athletes, flyes present a risk/reward ratio that isn’t necessarily optimal or even necessary if performed with the arms too far out in an attempt to maximize chest stretch. Even Arnold himself tore his pecs twice during the pec fly while chasing that elusive extra stretch he felt the exercise was providing him. That said, the portion of the horizontal adduction that we should be chasing the most is the end contraction. This comes when are hands are positioned in front of our chests and at or crossing over midline if possible. Now when it comes to pushups, you can immediately see that because our hands are fixed into the ground that it is impossible to actually move them closer together as we complete each rep. That doesn’t mean that we can’t simulate the movement however to engage the chest in a much stronger contraction. As I show you here, you want to be sure that when you come up to the top of each push up, you attempt to pull the hands closer to each other (though they won’t move since they are pressed into the ground) and then turn your forearms away from you. This second part can be accomplished by trying to envision your biceps turning towards the front as you come up. Both of these moves act to fire up the pec muscles even more and get a much stronger contraction on each pushup than you would otherwise get. Simply counting reps when doing push ups is not what is important if you are trying to build muscle at home with this chest exercise. You want to focus on increasing the number of quality reps you perform. The quality means everything. Get a stronger contraction on your pecs and you will be rewarded with better development and chest growth when working out at home (or wherever you decide to incorporate these tips). For a complete bodyweight only workout program that you can do without the need for any equipment at all, be sure to head to http://athleanx.com/xero and get the ATHLEAN XERO program. This muscle building bodyweight only workout is the fastest way to deliver muscle growth when training without equipment or access to a gym. For more videos on how to build a bigger chest, the best chest stretches, and lots of creative pushup variations be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get more chest shredding exercises in the complete program http://athleanx.com/x/complete-chest-builder Guys always seek out chest exercises that allow them to target specific areas of their chest like the upper or inner pecs. Some would argue that it's not possible to zero in on these areas of the chest or pectoralis muscle. I would agree that you cannot isolate a particularly area, but saying it's impossible to influence one area over another is simply not true. In this video, I show you how to influence growth in the upper and inner pecs using a single dumbbell. This chest exercise is one that you can easily do at home since you don't need a lot of space or equipment to do it. To perform this upper and inner chest exercise called the crossover shrug, simply grab a dumbbell and stand with it hanging in front of you. Begin by twisting your hand in, so your thumb points towards you, this will internally rotate your shoulder. From here, simultaneously lift the dumbbell up and across your chest as you shrug your shoulder. You should feel an intense squeeze in your pecs as you do this. Slowly lower the dumbbell and repeat for 10-12 reps, making sure to hold the contraction of the pectorals on every rep. Again, you should see and feel the contribution of the different areas of the chest muscle as you perform this move. The key to understanding what makes an effective chest exercise is how much of a complete contraction you can achieve by doing it. Wide grip bench presses for example do not involve enough horizontal adduction at the shoulder to make it the best exercise for building your chest (let alone your upper or inner chest). For a complete workout program that will show you how to develop a complete, ripped muscular chest, be sure to head to http://athleanx.com/x/complete-chest-builder and get the ATHLEAN-X Training System. I show you how top pro athletes build a massive chest by training like an athlete and ignoring the typical gym advice that simply isn't true. For a sample of this type of complete chest workout, be sure to check out this video listed on youtube - http://youtu.be/qhMBm8r1nWY For other chest exercise tips and videos as well as nutrition and supplementation videos, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Daily complete workouts for more than just a big back here http://athleanx.com/x/build-the-complete-physique-here A complete back workout needs a few elements in order to be called this. First of all, if you want to build a complete back you need to focus on building lat width or v-taper, lat thickness or density, and the often overlooked lower back endurance and strength. Many people tend to overlook the last component of this as it is not as impressive as the first two. That said, if you are one of them, you are likely holding back the kind of lats size and strength that you could be seeing from your hard back workouts. Let me explain. The strength of your lumbar paraspinals is crucial if you want to develop a complete back. Your lats and rhomboids rely on the stability that your lower back muscles can provide you for the big lifts. Think about the deadlift, row, or the barbell dead row (as seen in this video) and realize just how important the stability of the lower back is to helping you lift a lot of weight on those moves not to mention stay healthy when performing them. If your lower back is weak you will either break form and get injured or you won’t be able to create the stabile platform that your lats and upper back need to exert their strength. That said, in this back workout video, I show you a complete back workout routine that you can do to start building a seriously bigger, wider back. I start by targeting the mid back with heavy lat pulldowns and barbell dead rows. These two exercises aim to increase the thickness and width of the v-taper in the lats. I perform 3-4 sets of each with a weight that allows me to get 8-10 solid but heavy reps in good form. Before moving onto the next zone however I finish up this one with a combination exercise that targets the all important low back muscle endurance. I do this with the static hyperextension with dumbbell Y lift. Next I move onto the often times weaker upper back muscles. Here I hit them with the hi-boy rows and perpendicular landmine rows. These two exercises allow me to alter my bar path to allow my elbows to travel higher up on my chest. This allows me to work the upper back much more efficiently and overload once again with the same rep and loading scheme as before. Once again I finish with a new version of the static hyperextension exercise. This time I row a pair of dumbbells for 12-15 reps while trying to keep the tension and strength in my lower back. I finish with the angle of death back exercise. This complete back exercise is the perfect ending for the complete back workout. As you can see, it hits every part of my back and the rest of my posterior chain. I try to do as many reps as I can until failure. If you want to start looking much more athletic, with ripped muscles from head to toe, you need to start training like an athlete. This means working muscles together that prefer to work together and having a plan every time you hit the gym. The ATHLEAN-X Training system available at http://athleanx.com does exactly that. If you want to start building 100% ripped athletic muscle in the next 90 days, I invite you to get the program and let me coach you through every workout. For more back workouts to build wider lats, thicker mid back or just overall back and lat strength, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get 6 pack abs year round by following this diet plan http://athleanx.com/x/diet-plan-for-a-six-pack You’ve probably heard that 6 pack abs are obtained through a proper diet, that abs are made in the kitchen. You’d be right. That said, getting abs still remains rather elusive to many and certainly being able to maintain them year round is even harder. Not any more. In this video, I show you a 5 step plan for how to get a 6 pack that you can use to start getting your abs to show fast. Despite the fact that many are aware of the importance of proper nutrition when it comes to getting abs, it is still a mighty struggle to get them. It usually comes down to the methods those people are using to try and get them in the first place. Crash diet plans and temporary deprivation based tactics are not going to cut it long term if you want to get and keep your abs. Anything that forces you to feel as if you’re missing out or be deprived of what you really want is only going to be a temporary solution at best. As soon as you get tired of not having what you want, you’ll quickly give in and lose your ability to keep your hard earned abs. That said, the 5 step formula for getting a 6 pack starts with cutting out the obvious crap foods from your diet. You should know pretty quickly what these are. It’s the cakes, sweets, alcohol, fatty salad dressings, etc that just scream problems the minute you eat them. You know what they are and that means you know they should be gone, so do it. There’s never been a better time than now to start making the changes that are going to dramatically help you in your pursuit of your abs. Next step is to start eating more often. Yep, despite what keyboard scientists who read a few articles on google scholar want you to believe, there are far more important reasons to be eating more frequently throughout the day than whether or not this is maximally anabolic. I cover these for you in the video. Next up, you’re going to want to take another pass through that diet of yours. On this second time through, you’re going to want to remove the less obvious items that aren’t helping you as best they can to get your 6 pack abs. For me, I lay out three perfect examples. I thought these foods were healthy but I was only partially right. How they were being prepared was making all the difference in me seeing my abs consistently…or not. Moving on, you now want to eat more of the good foods you swapped in. This helps you to maintain and continue to build new muscle. Too often, people who take out the offending foods will free up many calories in their diet. If you don’t replace them with good foods you’ll likely wind up not supporting your muscle growth and be skinny without enough muscle mass. Finally, where the etching in of those abs can happen, supplementation. Use high quality supplements to fine tune your efforts and really take your results to the next level. If you’re looking for the latest in sports nutrition to assist your ab getting goals, be sure to head to http://athleanrx.com or head to http://athleanx.com if you want a meal my meal diet plan for getting abs. For more muscle building meal plans and diet tips to getting 6 pack abs, be sure to subscribe to our videos here on youtube at http://youtube.com/user/jdcav24

Complete chest workout and more from A-X - http://athleanx.com/x/chestandmore If you want to build a complete chest you have to do a complete chest workout! Sounds simple enough, but unfortunately, most workout routines for the chest miss the mark. They either pick the wrong chest exercises or don't put them together in the right sequence to build a bigger chest most effectively. In this chest workout video I show you how to build a complete chest with 5 exercises. In fact, these 5 chest exercises utilize not just the latest in sports training principles but they help you to build not just chest mass, but functional athleticism as well. Beginning with the heavy incline dumbbell press, this workout aims to create muscle overload. By utilizing heavier than normal weights on your early sets in a chest workout, you can quickly activate your type II muscle fibers and prime the chest for what is to come. You would follow this up with your lighter sets (but still not light) which will feel surprisingly easier for you to handle because of the compensation created by the first set. Next, you would do weighted dips to tap into traditional muscle building chest exercises. Of course, again you would want to create an overload by using external weights if accessible to you. Next, you would move to asymmetric loading by doing a heavy one arm dumbbell incline or flat bench press. This not only targets the chest muscles but also the abs to create a multipurpose chest workout routine that delivers far more than the basic chest exercises. Next you move onto this crazy athletic pushup variation that incorporates functional movements with power. This lateral pushup shuffle is a great chest exercise. In fact, it is one of the most explosive chest exercise combos you can do and is capable of building some serious chest muscle! Finally, you wrap it up with our 3D chest crossover. This is the perfect way to punctuate the ultimate chest workout routine. With again, abs helping out the chest you can really turn up the heat and complete your chest workout the right way. If you want to see more incredible ways to train your chest and get bigger pecs in the next 90 days, be sure to head to http://athleanx.com to get the workout program used by today's top pro athletes. The ATHLEAN-X system is the ultimate 90 day program to help you build lean athletic muscle. For more chest workouts, complete workouts for all other muscle groups, supplementation advice and nutrition information...be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 You can also join our facebook community at http://facebook.com/athleanx

Build big ripped biceps by training like this… http://athleanx.com/x/get-athletic-arms If you want to get big biceps you’ll definitely have to do plenty of bicep curls. As a matter of fact, biceps workouts are known for their lack of originality when it comes to the exercises options you have for growing them. Almost every single bicep exercise involves some sort of a curl, whether you do them with cables, dumbbells or barbells. That said, regardless of which piece of equipment you use to do your bicep curls, I’m going to show you 5 big bicep mistakes you want to avoid if you want to get bigger arms fast. In this video, I cover five fixes you can start making in your very next bicep workout. To recap what these fixes are to help you get bigger biceps with dumbbells, I’ll list them out here in order. 1. Be sure to supinate while you are curling not before you curl. Too often, people initiate a dumbbell curl by twisting their wrists and supinating their forearms without having started the bicep curl. This is not helping you to train your bicep muscle fully. If you want to get big biceps you need to supinate the wrists while the dumbbell is being lifted. 2. Use a shift grip if you want to increase your bicep contraction at the top. If you find that you cannot generate enough of a forceful contraction of your biceps at the top of your curl, then shift to a shift grip. This grip requires that you slide your hand all the way up against the thumb side of the dumbbell. This forces you to twist with more force at end of each bicep dumbbell curl. 3. Be sure to slowly lower the dumbbells and not just drop them. It is the easiest thing to remind people, but it’s the one they forget the most. If you want to grow bigger biceps you have to slow down your eccentrics. The nice advantage of eccentric bicep training is that there is practically no risk of bodily harm by doing it (unlike the risk associated with doing it on a bench press or squat). 4. Don’t always perform dumbbell curls in alternating fashion. Let’s face it. It’s easier to do dumbbell curls if you alternate right and left sides. The reason is, that it takes half the stabilization strength of your core and lower body to do a single rep. That said, if your biceps are truly a weak spot of yours, use the alternating style to fully concentrate on your bicep contraction and grow bigger biceps before moving back to the dual form. 5. Don’t forget to curl up to your nose for bigger biceps. Your biceps fully contract when you perform not just elbow flexion but shoulder flexion as well. Curl the weight up to shoulder height and beyond to make sure you are fully contracting the long head of the biceps. As you can see, if you want to get big arms and biceps in particular you have to do curls and you have to do them right. Fix your bicep workout by avoiding these 5 big mistakes and then head to http://athleanx.com to get your complete athletic muscle building system - ATHLEAN-X. For more bicep workout videos and tips on how to get big biceps and sharper peaks, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

Build your chest and rest of your body at home - no equipment http://athleanx.com/x/sculpted-chest-without-equipment Home chest exercises can often be seen as not as effective as their gym chest workout alternatives. That doesn’t have to be the case if you understand how the chest muscle works and how to position your body in space to take advantage of that. In this video, I show you home chest exercises that target each of the primary areas of the chest; upper, middle and lower chest. If you look at the classic incline bench press, you will see that your upper arms are aligned not directly in front of your torso but at an angle upwards from that position. This shifts the focus to the clavicular fibers of the pecs and helps you to build a bigger upper chest. If you want to recreate this with a bodyweight chest exercise you can do at home you simply have to change the way you do normal pushups. By doing a decline push up, you will recreate the same position of your arms and therefore hit the same area of your chest. The flat bench press is an exercise that targets the sternal fibers of your chest, more commonly known as the middle chest region. You can keep the upper arm oriented like this by doing a classic pushup exercise. The arm will follow the same path as it does on the bench press as it will on the pushup with feet flat on the floor. Finally, to hit more of the lower chest and prevent that saggy chest and pecs, you want to perform incline pushups. The incline pushup angles your body upwards but your arms downwards (similar to the position they will be in when doing the decline pushup). Regardless of which area of your chest you want to develop or which home chest exercises you decide to do, you will want to be sure that you load them heavy enough to create change and growth. Now that doesn’t have to come in the form of weight. After all, if you are doing your workouts at home you may not have access to equipment. You can increase the load felt by the muscles in your chest by simply slowing down the exercise and making sure to keep the contraction on the chest with every rep. Finally, I show you one way to combine all three movements to get the ultimate home chest exercise that targets the upper, middle and lower chest. Follow the sequence shown and you will quickly see that this one can become a killer chest building exercise in no time. If you are looking for a complete workout program that requires no equipment at all and helps you build muscle in just 6 weeks, be sure to head to http://athleanx.com and get the ATHLEAN XERO program. Build muscle with nothing but your own bodyweight at home. For more home workout videos and home chest workouts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Build more than just a big chest without equipment… http://athleanx.com/x/build-crazy-muscle-at-home A true home chest workout is one that allows you to build a bigger chest without equipment, and without taking up a lot of space. This chest workout technique is one that you can apply to regular pushups to turn them into muscle building beasts and instantly make them a bonafide chest building exercise. To start, you calculate your max pushups by performing as many as you can until failure. You then want to rest 2 minutes before reattempting. In this second attempt, you’re going to try and complete one and a half times as many push ups as you did in your initial attempt without allowing your knees to touch the ground! You can “rest” in a plank position, in a downward dog, side plank, whatever. It doesn’t matter as long as you don’t let your knees touch the floor at any point. This home chest workout tip can easily be incorporated into the very next time you perform pushups or do your workout for chest at home. The key is that you must perform your initial set of pushups as hard as you can. Don’t try and take it easy on the first set since you will only be taking away your chance to build muscle. Your pecs are muscles that respond well to high intensity training. Incorporating advanced workout techniques like this one help to speed up the results you see from your home chest workouts even more. Typically, people will do their home chest workout without weights and stick to multiple sets of ordinary pushups or pushup variations. There is nothing wrong with this chest exercise at all. In fact, it’s one of the best no equipment chest exercises you can do. That said, if you want to get the most out of it and build the biggest chest from doing it you have to add more intensity. If you would like to get 6 weeks of complete bodyweight chest workouts, as well as no equipment workouts for every muscle group like shoulders, back, triceps, biceps, and legs…head to http://athleanx.com/xero and get the ATHLEAN XERO body weight workout program. For more home chest workout videos and tips on how to build a bigger upper chest with one dumbbell be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

Build more muscle by training smarter - http://athleanx.com/x/faster-results Subscribe to this channel here - http://bit.ly/2b0coMW The question of whether to use heavy weights or light weights to build muscle is one of the most common training questions. The answer is not so straight forward. The fact of the matter is that in order to build as much muscle as possible you better learn that you need to lift light weights at times and heavy weights at other times. In fact, there is a third way that you should be lifting as well if you want to get serious muscle. In this video, I use the example of the shoulder side lateral raise to illustrate how to build muscle using both light weights and heavy weights on the same exercise. It has to do with the portion of the contraction that you are attempting to focus the overload necessary for building mass on. If you are looking to overload the concentric or positive portion of the lift then you better get used to lowering the weight that you are using. That’s right. Leave the ego lifting at the door when you are trying to build muscle by overloading the concentric. Often times, way too much momentum is used to throw a weight up during the concentric on an exercise. This disperses the force from the single area that you are trying to build up to the many areas and muscles around the muscle in question and therefore weakens the overall effect on the target muscle. On the contrary, if you are trying to stress the eccentric or lowering phase of a muscle contraction on a target muscle then you better get used to asking for help from surrounding muscles in order for this to work the best. In the example of the side lateral raise for shoulders, the middle delts can recruit additional help from the traps, rear delts and even torso muscles to safely help cheat the weight up into position where a stronger eccentric can be performed. Relying solely on the amount of weight that can be strictly muscled up by the singular muscle in question will limit the amount of weight that you can use on an eccentric (and therefore will be limiting your size potential). This technique is actually something that you can apply to not just this one exercise but almost every exercise you can do. That said, this combination of heavy weights and light weights is not enough to complete the picture. The explosive component of your training can only be achieved by using a weight that is in the middle of the two extremes shown here and focusing on accelerating the weight as you lift it. This introduces the element of power to strength. Power combined with concentric and eccentric overload makes your size and strength gains even more functional. For a complete training and workout program that builds functional strength at the same time as it is helping you to add serious muscle size and strength, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like a pro athlete and learn how you can start looking like one in just 90 days with physical therapist and strength coach Jeff Cavaliere guiding your every workout. For more videos on the benefits of lifting light weights as well as the top 5 reasons to lift heavy weights, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get ripped and jacked in 90 days - http://athleanx.com/x/shreds Subscribe to this channel here - http://bit.ly/2b0coMW If you want to build your upper chest and traditional chest exercises like incline bench press and incline flys are too uncomfortable because of a shoulder injury, then this video is going to be extremely helpful. In fact, even if you aren’t injured, the upper chest exercise shown here will be a great addition to your chest workouts to help you start packing some mass onto the upper portion of your pecs in quick order. To start, it helps to understand the anatomy of the upper fibers of the pectoralis major. The pec has both a sternal portion and a clavicular portion (as well as a much smaller costal region). The fibers of the upper chest are separately innervated and run at an oblique angle from the clavicle down to the biciptal groove of the upper arm bone or humerus. That said, if you look just to the side you will also see the front delts. These neighbors of the pecs are more than just a different muscle. They are in close proximity because they share many of the same functions of the pecs. If you understand this, you can see that by stealing from some of the exercise options used to train the delts you can come up with chest exerise alternatives that are much more tolerated than traditional movements like the fly or incline bench press when injured. The fly, done unsupported, has never been a top exercise choice for me. Not only is the risk to reward ratio low considering the athletic population that I train but even for the non athlete, removing some of the risk by performing the floor fly variation is a much better option. Not to mention, this version allows me to overload the eccentric and get much more out of the movement. That said, the anterior shoulder capsule gets put in a very vulnerable position at the bottom of the fly that is particularly aggravating to someone who has a shoulder injury already. On the other hand, the incline bench press is phenomenal chest building exercise but one that becomes really difficult to perform if your shoulder is hurting. This is because the elevation component of the movement can lead to an aggravation of an existing shoulder impingement or rotator cuff tendonitis or strain. If you perform the upper chest crossover shown in this video however, you can train the fibers of the upper chest without the potentially harmful components of the previously named exercises and not have to abandon your chest training all together. To perform this movement, simply grab a dumbbell and stand with it at your side. Bring it up as if you are going to perform a front delt dumbbell raise but instead of tracking in line with your shoulder, bring it across your chest at the same time. This line of pull will engage the upper chest much more and turn this into an incredible exerise for your upper pecs. Though you may be using lower weight than you would in a traditional incline bench press you will likely be placing a much higher load on the chest muscle itself which is all that matters when it comes to building a bigger muscle. Contract the muscle hard at the top and lower slow. Continue until failure on both sides to develop an evenly built upper chest. This may be one of the only exercises you can do depending on the severity of your shoulder injury at this time. That is ok. Keep your volume up without having to abandon your chest workouts all together and you not only will keep your chest strong but you will be able to bounce back from your injury much sooner. For a complete training program that puts the science back in strength to get you faster results, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like a

Build without the imbalances - http://athleanx.com/x/fix-imbalances Subscribe to this channel here - http://bit.ly/2b0coMW Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all. To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis. Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten. This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity. When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings. One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse. A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at http://athleanx.com For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Step by step workout plan here - http://athleanx.com/x/full-plan Subscribe to this channel here - http://bit.ly/2b0coMW Hitting your pecs with a home chest workout can be challenging. This is because it is hard to fully contract your chest muscles when all you do are standard pushups and dips. In this video, I show you the four best home inner pec exercises to help you build a bigger, more defined chest with minimal equipment. In fact, to perform the 4 exercises for your chest shown in this video, all you will need is a single band or just your own bodyweight. Let’s start by looking at the most basic of these home chest exercises. We are talking about the standing one arm band crossover. The key to this movement is to extend the non working arm out in front of your body and contract your chest on that side as well. From here, you have established a target for the working arm to be sure it crosses and you have engaged the chest on the opposite side which will increase the strength of contraction on the working arm at the end of the movement. Next you want to test your isometric and eccentric strength on this same side by getting your arm to the middle position and now step away from the band. You are going to keep walking out until your arm is no longer able to maintain its position along the midline of your chest. Next you are going to hit the ground for two of the greatest pushup variations for building a complete, ripped, more defined chest. This is because with these movements, you aren’t just doing the pressing portion of the exercise but you are adding in the all important crossover to hit the horizontal adduction function of the pecs. With a band in one hand, perform what appears to be a normal pushup. However, when you get to the top of the rep pick up your hand with the band in it and cross it over the other until you can put it flat on the ground on the opposite side of it. This will briefly provide an incredibly strong contraction of the chest. Pick up the hand and return it to the starting position. This actual adduction exercise is one that can be compared a bit to the simulated adduction (or relative adduction) that we were able to create in a previous video with the twisting chest pushup. This one also adducts the upper arm but does so by moving the body on the arm rather than the arm on the body. Either one will pump up your chest and bring out the gains if you start incorporating them whether you are training at home or at the gym. For a complete home workout for your chest and the rest of your body for that matter, head to http://athleanx.com and get the ATHLEAN XERO bodyweight only program. If you have a bit of home gym equipment and you would rather train at home (or even at the gym) be sure to check out the AX-1 program. For more bodyweight chest exercises and workouts for your chest at home, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Build your body with science here - http://athleanx.com/x/athlete Subscribe to this channel here - http://bit.ly/2b0coMW If you ever tried to lift with a stiff neck you quickly find out how difficult it really is. Not only will your lifts suffer but you may wind up hurting yourself even more by attempting to do this. That said, imagine if you had a quick weapon in your arsenal that allowed you to quickly make the pain go away and restore the range of motion that you were lacking because of the stiffness. I’m going to show you exactly that in this video. If you have a tough time rotating or turning your head to the left or right, you likely have one of two scenarios that are contributing to this problem. The first is a tissue restriction (most often muscle) that is preventing your vertebrae from moving as they would like. The second is a stuck joint that is preventing the vertebrae from moving as they would like. As you can see, in either case, the cervical vertebrae are not moving as they should and this is causing you pain and discomfort while limiting your ability to lift. Time to fix that. We start by realizing that rotation of the head in one direction or the other has an opposite reaction when looking at the spine from the standpoint of the spinous processes that sit behind each vertebrae body. In other words, when you turn your head to the left, your spinous process on your vertebra are turning to the right. This is important to know since this forms the basis of your treatment. With a towel, you place it around your neck and grasp each end with a hand. The towel should be at the level of the discomfort that you feel in your neck when you currently turn your head. This can be felt with either the towel on the back of your neck with by palpating the neck for soreness as you move down one vertebrae at a time. With the towel in the right location you begin by pulling harder on the hand that is opposite the direction you want to turn your head. For example, if you wanted to turn your head to the left you would pull forward and with more force on the right hand. The left hand would be there to simply stabilize the towel. As you pull forward you then want to rotate your head to the left. You should find that both your range of motion will have been greatly improved and your pain should have subsided. Do this for about 10 reps and then rest. You can do it again a few more times if needed later in the day to reestablish the proper mechanics and allow your spasmed muscles to subside. Once your neck is back and moving free of discomfort you can resume your hard training and start making those gains again. Speaking of gains, if you are looking for a complete workout program that puts the science back in strength so you can make your best gains ever be sure to visit http://athleanx.com and get the ATHLEAN-X Training System. Start taking your entire training approach seriously and start seeing the best results you ever thought possible in just the next 90 days. For more videos on how to fix a popping shoulder and how to fix anterior pelvic tilt, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24