ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

ATHLEAN-X 's Classes

How Heavy is TOO Heavy to Build Muscle? 5:49
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How Heavy is TOO Heavy to Build Muscle?

ATHLEAN-X

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Jun 30, 2022
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How Heavy is TOO Heavy to Build Muscle?
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If you want to build muscle you have to ask yourself how heavy is too heavy when it comes to lifting weights. A lot of people will lift heavy weights in order to build muscle but not pay attention to how they are doing it. I would argue that lifting lighter weights will go a lot further towards adding mass if you are going to lift the heavy weights improperly.

That said, there is a need to first ask yourself what your training goal is. What are you training for? If your goal is to increase strength at any expense then you may think that completing the lift at all is hitting your goal. I would argue that at the expense of good form, this is not true. At the root of all true strength is stability. This is especially so if you want to build muscle and remain injury free for years to come.

If you continue to attempt to add weight to the bar and progressively overload but do so upon a body that is not stabile you will ultimately suffer an injury in almost every case. Instead, look to add weight to the bar as able provided you can maintain the safety through stability by not building around a cracked foundation.

Now, when it comes to hypertrophy or building muscle, there is one easy test that you can do right now on any lift to determine if the weight that you are using is too heavy for you. This is caused the pause test. At any point in time during the lift you are performing you should be able to stop the weight and hold it. I don’t care if this stopping point is at the beginning, middle or end of the rep.

The reason why is because of muscle physiology and biomechanics we know to be true. Muscles are stronger isometrically than they are concentrically. In other words, the force generating capacity of a muscle is stronger when all it has to do is hold the weight in one place rather than shorten and move the weight in space. With this knowledge however, we know that if we truly have the strength to lift a weight on an exercise that we should always have at least the same capacity to stop its motion.

Take an exercise like the front dumbbell raise. This works the front delts. That said, if you use only momentum to swing the weight up then you will be hard pressed to be able to stop it at some point during the rep as well, especially as we get towards the top of the movement. Instead, if you had chosen a weight that is lighter, and could be lifted under your muscle control then you would have had the ability to do so. The lightening of the weight will not detract from your muscle gains but actually boost them. How? By giving your delts a better chance to incur the load and be responsible for overcoming the resistance - serving as the spark for their overload and ultimate hypertrophy.

Now, is there ever a reason to use a heavier than usual weight and cheat it up through the concentric part of the lift? Definitely. This allows you to train with an eccentric overload focus. Things like cheat curls, or cheat laterals are muscle building exercises that allow you to use some momentum to swing the weight up in order to put the dumbbell or barbell in a position to be forced to lower slowly and overtax the eccentric muscle capabilities of a muscle in order to make it grow bigger.

If you look at an exercise like the lat pulldown, it gives you the chance to do either. Load it up and lean back as you swing the weight down in order to focus on the eccentric as I am suggesting here and attempt to stop it at different points in the range of motion in order to find your heaviest and most appropriate weight.

So, set the pin in the stack and perform a rep and see if you can stop the pulldown bar from moving at various points in the lift. Be sure to remember to do it at the very end of the rep as well since this will often be the hardest part to do this in. If you can control the weight, don’t assume you have found the right weight. You’ve only ensured that you haven’t found the wrong one! Now, raise the weight a bit and try again. Your goal should be to find the heaviest weight you can that still allows you to control it and stop its motion at any point in the lift. When you’ve found the weight you are unable to control, simply drop back a notch on the stack and that is the weight to train with.

When you are looking to build muscle and get ripped you need to apply muscle building science to your workouts. If you are looking for a complete step by step workout program that includes day by day meal plans, be sure to head to athleanx.com via the link below. Use the program selector tool to find the program that matches your goals the best.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

5 Foods EVERYONE Should Have in Their Diet! 8:57
Workout

5 Foods EVERYONE Should Have in Their Diet!

ATHLEAN-X

304.3K Views
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Jun 27, 2022
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5 Foods EVERYONE Should Have in Their Diet!
Learning Diet & Nutrition All Levels
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Did you know that there are 5 foods that everyone should have in their diet? In this video, I am going to discuss what those 5 foods are and their health benefits. Not only that, but I will also explain how they relate to growing muscle too. That being said, let me break down these foods for you.

First up in foods that everyone should be eating are blueberries. Don’t get this confused with blueberry flavored foods or foods that include blueberries in them, i.e. blueberry scones that you might get from Starbucks. While some might argue that blueberries contain a lot of sugar and will make you fat, I would argue that this is absurd. Blueberries are low in calories and also do not spike blood sugar levels - two known factors in weight gain. Full of antioxidants, potassium and vitamin C; blueberries have a great anti-inflammatory response. Not only that, but studies have shown that the nutrients found in blueberries are also beneficial for muscle growth.

Next, is the green veggies that mom always told you to eat. However, not just any greens, but specifically cruciferous vegetables. This includes foods such as broccoli, cauliflower, cabbage, brussel sprouts, and more. The big benefits of eating cruciferous vegetables is that they contain glucoraphanin which breaks down in sulforaphane when chewed, chopped or cooked. This compound is known to activate antioxidant and anti-inflammatory responses in the body. Even more interesting, they are actually muscle building foods as well. sulforaphane has been shown to deactivate myostatin production which is a protein that slows your gains by putting the breaks on muscle growth. So, if you want to prevent slow or no muscle growth, cruciferous vegetables are important for you to be eating as part of your diet.

While green foods often get all the attention, orange foods are ones that deserve recognition too, especially when it comes to their health benefits. So, what orange foods should you be eating? Cantaloupe, pumpkin, squash, sweet potatoes, and oranges themselves just to name a few. It’s been shown in studies that eating these orange foods can actually help with fat loss. In fact, an analysis showed a 10% drop in body fat. Now that’s not saying going from 20%-10% but 10% of where you are starting (20%-18%). And if you want to build muscle, orange foods have shown to increase in muscle mass from 1-1.7%. Including these orange foods in your diet is an effective method for building muscle and burning fat too.

This food is one that I’ve talked about in the past that is important to have in your diet for a few reasons. That food is ginger. Ginger has been shown to be a powerful anti-inflammatory and is particularly effective in descreasing muscle pain associated with delayed onset muscle soreness. One study showed that 2 grams of ginger a day for 11 straight days decreased delayed onset muscle soreness by a subjectively reported 25%. By decreasing the soreness related to eccentric training, one of the main drivers of hypertrophy, you will feel more recovered and more ready for your next training session. There are also a few ways to include ginger in your diet too; you can take ginger root and grind it up into multiple different recipes, you can make ginger tea, or you can do my favorite method - eating pickled ginger. I like to take pickled ginger and put it on top of my eggs each morning. In conclusion, there is no denying the benefits of ginger and why it needs to be included in everyone’s diet.

The 5th food option that everyone should include in their diet is lean protein. Now, it’s important to note that there is a big difference between lean protein and simply protein. The best hint I have for this food topic is to start with food in it’s natural state; grilled chicken, steak, fish, and, if you are not a meat eater, lentils. Now, how you prepare these foods is a guide for the direction that you are going to want to take it. For example, grilled citrus chicken is likely off to a good start as you are not going to throw something like alfredo sauce all over it. In comparison, you have chicken parmigiana that is not only going to be fried bread crumbs, but smothered in cheese and like contains a hefty does of starchy carbs from pasta included on the side. This is where a protein supplement can really make a difference too.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

MLB Pitcher Turned Bodybuilder (UNRECOGNIZABLE!) 6:32
Workout

MLB Pitcher Turned Bodybuilder (UNRECOGNIZABLE!)

ATHLEAN-X

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Jun 23, 2022
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MLB Pitcher Turned Bodybuilder (UNRECOGNIZABLE!)
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Kyle Farnsworth, MLB pitcher turned bodybuilder, might be unrecognizable to those that watched him during his playing days. In this video, I’m going to discuss why his fitness transformation and his pursuit of bodybuilding is not that surprising to me.

To start, we can see that his physique is clearly in bodybuilding shape. There is no doubt that he looks jacked and lean. Just a short time away from appearing in his first bodybuilding competition, he took a bathroom selfie that has been circulating the internet and was picked up by The New York Post. This picture has led some to speculate that some assistance was used to aid his transformation. As it turns out, this theory is not a shocker to me.

Farnsworth played through the era of the enhanced baseball player and when the famous Mitchell Report came out, there was rumors that he would be on it. Why? He was known throughout MLB for being jacked, especially at 6-foot-4 and 240 lbs. His sheer size and muscularity was enough for some to speculate that he would be outed while pitching in the MLB. These rumors turned out to be false and he was never named in the report.

Something worth noting about Farnsworth, especially when it came to his training, is that he was one of the, if not THE hardest worker in the room. During my days as a physical therapist and strength coach for the New York Mets, I actually got a chance to see him in the weight room when the Mets were playing the Yankees.

I remember one particular day, I arrived at Yankee Stadium on a day where the game started at 7 pm. Wanting to get a workout in before the payers arrived, I walked into the weight room pretty early in the day. Who did I see already in there, hammering away at leg extensions? You guessed it, Kyle Farnsworth! The man was one of those first-in, last-out kind of workers; making sure that not a moment of effort in the weight room was wasted.

Now, I found this very interesting because I did not know many baseball players, especially pitchers, to train like bodybuilders. His training was very physique-focused when I found that most players at his position would train differently. Thus, based on the training that I’ve seen him perform in the past, the transition to bodybuilding really isn’t all that surprising to me. Clearly he had an interest in these types of workouts, thus eventually Farnsworth’s muscle building routines would continue past his career.

Kyle Farnsworth was known throughout Major League Baseball for not only being big and muscular, but for being extremely tough as well. Farnsworth, at his stature alone, was imposing - however, he was also not one to back down from a confrontation and even a fight. This left him as one of the more intimidating baseball players, let alone pitchers.

In one particular instance, there was a confrontation with a batter (the opposing pitcher, Paul Wilson,) who took exception to the location of Farnsworth’s pitch. Jawing back and forth, Kyle goaded Wilson into charging the mound, who did exactly that. Unfortunately, for Wilson, he didn’t realize the beast he was going up against. Farnsworth speared him to the ground in a manner that would make Bill Goldberg proud.

After the benches cleared and the brawl was settled, Wilson returned to the dugout battered and bloody while Farnsworth was smiling and chuckling about what had transpired.

If you were wondering, yes there was in-fact a bench clearing when I was with the New York Mets. The only difference was that I was not involved… at all. When the players rushed the field and I was ready to join them, our head trainer made sure that I wasn’t going anywhere. So, I stayed in the dugout and watched from afar. Probably for the best, I might add.

So, looking back at the type of baseball player Kyle Farnsworth was and especially how I witnessed him training, it is of no surprise to me that he is now getting ready for a bodybuilding competition. He was jacked when he was playing and he’s even more jacked now, which, as I said before, is of no surprise to me.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

The Official “Love Handle” Solution (LOSE STUBBORN FAT) 11:20
Workout

The Official “Love Handle” Solution (LOSE STUBBORN FAT)

ATHLEAN-X

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Jun 19, 2022
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The Official “Love Handle” Solution (LOSE STUBBORN FAT)
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If you have love handles and want to officially get rid of them once and for all, you are going to want to sit down and watch this step by step solution for losing this lower abdomen fat for good. This is a stubborn area of fat for both men and women, but is particularly problematic for guys since it is the area that they store fat most readily. This also means that it is the last to come off when trying to drop body fat percentage.

The key to getting rid of this belly fat however is to first identify the main problem. Every single time it is your nutrition and diet approach that just isn’t good enough.

No amount of cardio in the world is going to help you overcome a bad diet in the long run. You have to have a more responsible approach to what you are putting into your mouth if you want to get rid of love handles. Remember, just because it has a name and a location doesn’t mean that it’s something unique. At the end of the day it’s just body fat. Every time you accumulate more fat around your waist then you want, it is because you are not establishing the caloric deficit required to burn fat adequately.

This is solved by focusing on improving your nutrition to accomplish this goal.

Now you may have heard about the 80/20 rule when it comes to achieving a goal. Be good 80% of the time and that will be enough to get you almost to the finish line. Not really the case here. Because love handles tend to be the last area to go when dropping body fat, you really have to be better than that. I’m not saying it’s not good to start off with these goals, but you will ultimately need to be sharper if you want to rid yourself of this waistline and low back fat permanently.

So how do you get closer to a 90/10 effort on diet. Think about it in terms of 10 meals. For every nine that you eat that are in line with a proper fat loss diet, feel free to indulge a bit on your 10th. This will help you to keep your sanity while achieving the body fat levels low enough to lose the love handles. I definitely advise you to do this while still eating carbs too. This is something that many people make the mistake of when trying to get to lower body fat percentages. Carbs are helpful in so many ways.

Not only do they help you to maintain that consistency needed to lose fat and keep it off but they help control cortisol levels in your body. When cortisol gets too high it gets very difficult to mobilize fat and the weight stays on. Keep a 2:1 ratio however of fibrous carbs to starchy carbs at all times on your plate and you’ll be making sure not to overdo it when it comes to achieving your goals while still enjoying your meals.

When it comes to training you have to do three things right.

First, you must evaluate your training split. Look, I am as big a fan as any of the PPL split. Heck, even a bro split can be done effectively too if you know how to stagger your exercises. That said, neither is even close to ideal if you want to prioritize body fat loss. Here something like PHA or peripheral heart action training is great at getting you to lose fat and build muscle at the same time.

Choose compound exercises that alternatively work the upper and lower body and perform them in sequence with no rest in between. About 6-7 exercises should do it when creating a circuit. The weights you use can be changed up quickly in between sets to keep the load appropriate for the exercise that you are doing. After all exercises are complete. then take a brief rest and repeat for a total of 2-7 rounds.

Next, you have to train your obliques. Forget what anyone else has told you about oblique exercises giving you a thick waist. This is not true. It’s the fat laying over the top of them that is doing that. Get rid of that fat through the steps outlined above and keep training the obliques as shown and you will create a visually tapered waistline that looks amazing.

Finally, while fasted cardio is something many rely on to get rid of love handles, remember - it’s always about the nutrition first. If the eating is in place then the fasted cardio can have an impact, especially with these areas of stubborn fat. Most research shows a net net effect with more fat being burned during a fasted cardio session but less afterwards. That said, the additional in-session boost in the absence of insulin can help with those final percentage points of body fat that are keeping the stubborn fat.

If you’re looking for a complete program that lays out a meal plan for dropping fat easily, be sure to head to athleanx.com via the link below and use the program selector tool to find the plan for you.

For more videos on how to lose 5 pounds of fat and the best way to lose love handles, be sure to remember to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s released.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

How a Skinny Guy Built a BIG Chest! 7:53
Workout

How a Skinny Guy Built a BIG Chest!

ATHLEAN-X

329.7K Views
·
Jun 05, 2022
All Levels
How a Skinny Guy Built a BIG Chest!
Learning Fitness Tutorials All Levels
  • Jun 05, 2022
  • 329.7K Views
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If you want to build a big chest and feel that you’re too skinny to do it, you need to watch this. In this video, you will see how a hardgainer built a bigger chest and be able to copy the exact same workout tips and tricks to make the same type of gains.

The first important point is to make sure that you are performing the bench press if you want to grow a bigger chest. This key compound exercise for the chest is one of the most effective for packing on size and strength. The big thing that Jesse did, however, was increasing the frequency of how often he was benching and continuing to progressively overload the exercise as well.

However, it is well known that it’s daily easy to stall on the bench press and see limited progress, so it is important to explore other exercises to build a big chest too. Extra exercises will not only allow for the opportunity to explore adduction of the chest, but incorporate different muscle building techniques as well. To grow muscle, progressive overload is not the only route you should take, but you should also include metabolic stress as well as a focus on the eccentrics.

Taking a powerbuilding approach allows for you to explore the avenues of strength in the compound lifts, such as the bench press, and build the most muscle possible using isolation exercises that allow for the use of different muscle building techniques with moves like the cable press, cable crossovers, and the cable saw.

Next, you need to emphasize a serious focus on the upper chest. You might not realize this, but the overall size of the pecs is greatly influenced by the upper, clavicular portion. A lagging upper chest will lead to less than ideal overall pec development and make them look bottom-heavy. So, it is important to make sure you attack this area effectively. The way that Jesse did this was by incorporating a 2:1 exercise ratio. For every chest exercise he did that was not focused on the upper chest, he did two exercises specifically targeting that area. The extra volume directed towards the upper chest made a huge difference in growth. Some of the exercises of choice were low-to-high crossovers, incline dumbbell bench press, upper chest pullovers, and decline pushups.

Now, to get a bigger wider chest, you have to explore full range of motion to engage the all-important stretch range of each exercise. We know that many muscle groups respond great to stretch overload (such as the traps and the calves) and the chest is one of them. That means we need to be aware of and focus on the stretch portion of each exercise. On an exercises such as the dumbbell bench press, this means making surer that at the bottom of the rep, the dumbbell needs to be touching the outside of the chest. Another good chest exercise for exploring this stretch is the cable crossover.

So now that we know the importance of getting a stretch on the pecs through an exercises full range of motion, is there a way we can reinforce that? Well, there is a great way to do that actually, and it is through the use of pause reps. Paused reps are great not only for removing momentum from a lift as well as increasing the time under load, but also reinforcing full range of motion.

On an exercise like the dumbbell bench press, holding the dumbbells at the bottom of the rep for a 2-3 count will accentuate the stretch you feel in your pecs. This technique is also great for a chest exercise like the high-to-low crossover. Unlike a standard db fly, you’re not placing your anterior shoulder capsule into a vulnerable position lacking support. Just make sure that when you are doing a chest dip, you don’t go too low that you end up putting your shoulders in a vulnerable position.

To round out the appearance of the chest, you are going to to want to target the lower chest as well. I put together a whole video detailing how to target this area to get defined pecs that you can check out via the link below.

If you are looking for a step by step program for building a bigger chest and ripped athletic body, follow the exact plan that Jesse used by heading to athleanx.com via the link below and get the ATHLEAN-X Training System. Every workout and meal is laid out in step by step fashion to make sure there is no guesswork along the way to a new you.

For more chest workouts and exercises to get a bigger chest, be sure to subscribe to our channel here on YouTube via the link below and remember to turn on your notifications so that you never miss a new video when it’s published.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

Biceps Exercises Ranked (BEST TO WORST!) 16:23
Workout

Biceps Exercises Ranked (BEST TO WORST!)

ATHLEAN-X

815.9K Views
·
May 31, 2022
All Levels
Biceps Exercises Ranked (BEST TO WORST!)
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  • May 31, 2022
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There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to give you the most popular bicep exercises ranked from worst to best and help you to determine which ones you should be doing and which you can probably do without.

With that said, we have to lay out the criteria for the biceps exercise selection, which you will find laid out in the video.

Now, let’s break down the ranking categories and see where each bicep exercise sits on the list.

WORST

1. Concentration Curls

2. Reverse Curls

3. Biceps Pushup

The concentration curl kicks off this list in the worst category. Why? Well, the concentration curl is non-athletic version of the curl where you are completely seated and off your feet.

The reverse curl is a great curling movement, but not a great biceps exercise. It comes down to the simple anatomy and bio-mechanics; the reverse curl does not target the biceps, but instead the brachioradialis.

The biceps pushup will always remain at the bottom of the list for me for one simple reason… it doesn’t hit your biceps. At all. You’re better off skipping this one entirely if you want bigger arms.

BETTER

4. Inverted Chin Curls

5. Zottman Curls

6. Preacher Curls

7. Cable Curls

Inverted chin curls are a solid bodyweight option to train your biceps, but can be hard to overload. This can be an issue because the movement will become too easy unless you can start adding weight via a weighted vest.

Zottman curls allow for the biceps to achieve their main function of elbow flexion, but the limiter of this exercise is the lack of eccentric overload on the biceps with eccentric portion being the strongest function of the biceps. By pronating the hands, the eccentric focus goes to the brachioradialis instead.

Preacher curls often give a false sense of security because you are bracing your elbows against the pad, giving the impression that you can handle more weight. Unfortunately, this line of thinking is risky.

Cable curls are great for achieving a good contraction on the biceps at the top of the movement. Unfortunately, at the bottom of the movement, you lose tension on the biceps due to the line force being in direct line with the muscles.

BETTER STILL

8. Spider Curls

9. Drag Curls

10. Cable Flex Curls / Lip Buster Curls

11. Waiter Curls

Spider curls are awesome for developing mind-muscle-connection with the biceps in their peak contracted state. Not only that, but there is a freedom of movement that you don’t find in some other bicep exercises.

Drag curls are the first option on this list to target the long head of the biceps. This is done by getting the elbows back behind the body, which allows for more stretch on the long head of the biceps.

Cable flex curls (also known as the lip buster curl), using a higher anchor point elaborates on the cable curl by getting the shoulder into flexion, an important secondary component of biceps function.

The waiter curl is an awesome option for getting peak contraction of the biceps that is achievable by keeping the wrists back into extension based on the way you have to hold to dumbbell throughout the exercise.

ALMOST BEST

12. Incline DB Curls

13. Chinups

14. Barbell Curls

The incline db curl is an exercise that I consider to be the best for getting the biceps into that all-important stretch position that is not possible with other biceps exercises outside of the drag curl.

Chinups are probably the best bang for your buck bodyweight bicep builders. Another great benefit is the ease of accessibility since it’s just a reliance on a simple pullup bar.

The barbell curl is a versatile biceps movement in that you can load this exercise well, progressively overload it, and perform it strict or in cheat fashion. Both options, strict or cheat, have different benefits but will get you big biceps.

BEST

15. Alternating Standing DB Curls

The alternating standing db curl is ranked number one on this list due to its effectiveness and versatility. You can offset the dumbbell to achieve maximum load under supination, add external rotation to benefit the shoulders at the same time, and even adding bands to accommodate overlapping strength curves.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

5 Muscles You’re TOTALLY Forgetting to Stretch (BIG MISTAKE!) 5:29
Workout

5 Muscles You’re TOTALLY Forgetting to Stretch (BIG MISTAKE!)

ATHLEAN-X

245.9K Views
·
May 22, 2022
All Levels
5 Muscles You’re TOTALLY Forgetting to Stretch (BIG MISTAKE!)
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  • May 22, 2022
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While we should all be stretching, there are likely 5 muscles that you totally forgot to stretch and that’s a big mistake. In this video, I am going to show you 5 of the most overlooked muscles when it comes to stretching, the best way to stretch them, and when you should be addressing them during the day.

I would bet there are two reasons as to why you haven’t stretched these particular muscles and it likely comes down to the fact that either you didn’t know how to stretch the muscle or you didn’t know you could stretch it in the first place. Well, after watching this video, you’re not going to have either of those problems again.

The first muscle group that you need to stretch is the peroneals. These muscles run up and down the outside of your leg and are often chronically tight. You might notice this tightness even more if you have flat feet. The reason you are forgetting to stretch the peroneals is likely because you didn’t know that you could stretch them in the first place.

The best way to stretch these muscles is with the sit-to-stand frog stretch. Start off by sitting in a chair and put the soles of your feet together. From here, slowly stand up and bring your knees together while keeping your soles in contact with each other.

With the sit-to-stand frog stretch, you are going to want to hold this position for 45-60 seconds a few times throughout the day.

The next muscle that you are forgetting to stretch is par of the all important rotator cuff, and that is the subscapularis. This muscle is often neglected simply because it sits “out of sight” and thus “out of mind.” Unable to actually see this muscle often leads to us forgetting that it exists in the first place, but that doesn’t mean we can’t still stretch it.

To stretch the subscapularis, you will need a broomstick, mop, or dowel of some kind in order to complete the movement. Bring the broomstick behind your bicep, reach across your body and grab the lower end with your other hand and open your chest (pulling the broomstick with that reaching hand). To get a further stretch, we need to achieve external rotation and you can do that by pulling up on the broomstick as well.

Perform this dowel stretch for 45-60 seconds on both sides, at any point during the day.

The third muscle that should be stretched is the rectus abdominis, better known as the abs. With tightness in the anterior chain already pulling our shoulders down and forward, tight abs will further exacerbate our postural problems by pulling down on the ribcage. Thankfully, there is an easy way to stretch this muscle with the use of a physioball.

Lay on your back over the top of the ball, allowing yourself to contour to the shape of the ball. From here, drop your pelvis down and reach your arms back overhead. This will create a greater distance from the pelvis to the ribcage which will elongate and stretch the abdominals. With enough attention, you can help to fight your postural deficiencies.

Hold this stretch for 45-60 seconds, 2-3 times per day when you can.

The fourth muscle that you are forgetting to stretch is the quadratus lumborum, otherwise known as the QL. The reason we forget to stretch this muscle is similar to why we skip the subscapularis; we can’t see or necessarily touch it. Just because we can’t reach it with our fingers, doesn’t mean that it can’t be stretched, however.

With the QL slide, you are going to start on all fours, slide one leg down and drop your hip. From here, you will push off the hand resting on the ground and lean slightly forward. This will give you a good stretch on the QL when you might not’ve been able to reach it very effectively trying to stretch it in the past.

Perform this stretch for 45-60 seconds each set and is best done in the morning if you want to feel amazing throughout the day.

Lastly, you might be forgetting to stretch the lats. Even if you are stretching them, I have a particular movement that I think is one of the best ways to stretch the lats. If you want to learn more about that stretch, you will want to click the link below.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

The PERFECT Home Workout (Sets and Reps Included) 16:44
Workout

The PERFECT Home Workout (Sets and Reps Included)

ATHLEAN-X

11.9M Views
·
Mar 15, 2020
All Levels
The PERFECT Home Workout (Sets and Reps Included)
Fitness Workout All Levels
  • Mar 15, 2020
  • 11.9M Views
  • 384.4K Likes

Home workouts can be a lifesaver, especially in times when you cannot get to the gym. In this video, I’m going to give you a complete home workout routine with all sets and reps included to help you to build muscle regardless of whether or not you ever step foot in a gym. The key to the effectiveness of this perfect home workout is that it pairs exercises together in a way that allows you to train to greater overload than would be possible if you stuck with one single exercise, and it will keep the workouts brief at the same time.

This perfect home workout consists of not one but two complete total body workouts. The first, workout A, is to be performed on Monday and Friday of week 1. Workout B is to be performed on Wednesday. In week 2, this is flipped so that A is performed once on Wednesday and B is performed on both Monday and Friday. You can continue to alternate the workouts in this way if you decide to do this for longer.

This workout for home is going to allow you to hit your total body in under one hour.

With this being the goal, the idea is not to try and hit each muscle with too many individual exercises since this could lead to an excessively long workout and potential for doing too much in the given workout. Instead, we select the exercises based on movement patterns that we know we want to hit to accomplish our goal of building muscle everywhere.

These patterns are broken down below and the exercises included in each are shown.

Keep in mind, there are two complete versions of each workout to be sure that the beginners and more advanced trainees can follow this program and get results from it.

Here is how to construct the perfect home total body workout A:

1. SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Alt. Single Leg Box Squats (use low box if advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats

2. UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational Pushups
Cobra Pushups (long head contracted) OR Knee Cobra Pushups

3. HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if more beginner)

4. UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls

5. ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Reverse Corkscrews
Black Widow Knee Slides
Levitation Crunches

6. CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Angels and Devils

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

Here is how to construct the perfect home workout B:

HINGE / POSTERIOR x 3 ROUNDS

Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS

Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps

UPPER PUSH x 3 ROUNDS

Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups
Alt. BW Side Lateral Raises (from knees for beginners)
Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS

Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows

ABS x 2 ROUNDS

Ab Halos
V-Up Tucks
Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS

Reverse Hypers

COMPLETE 1-2 MORE ROUNDS (TOTAL WORKOUT TIME: 35-50 MINUTES)

If you are doing this workout just to try it out, then I would suggest you choose the workout A variation. That said, if you opt to do a more comprehensive total body split workout routine then you will want to either incorporate workouts A and B into a twice a week plan or, even better, alternating A and B on M, W and F each week.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

The Perfect PUSH-UP Workout (3 LEVELS) 11:49
Workout

The Perfect PUSH-UP Workout (3 LEVELS)

ATHLEAN-X

7.2M Views
·
Oct 27, 2019
All Levels
The Perfect PUSH-UP Workout (3 LEVELS)
Fitness Workout All Levels
  • Oct 27, 2019
  • 7.2M Views
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It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required.

To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises.

Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.

As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.

Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout.

Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete.

ATHLEAN-X

SAFE & EFFECTIVE TRAINING THAT YIELDS UNDENIABLE RESULTS

THE ATHLEAN-X CREATOR JEFF CAVALIERE

Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

TRAINING AND EDUCATION

Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.

PUTTING THE SCIENCE BACK IN STRENGTH

In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.

OUTSIDE THE WEIGHT ROOM WALLS

Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.

ATHLEAN IN EVERYONE

Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.