ATHLEAN-X™

If you struggle to lose weight or have become frustrated with the keto diet, you will want to watch this video. Here you will learn about a breakthrough new dieting method that is backed by millions years of evolution and is proven to keep you in a caloric deficit all day.Introducing the SF Diet by Viral Genics, better known as the Stomach Flu Diet. This patented eating plan allows you to eat virtually anything you want without worrying that it is going to go to your waistline and make you fat. This is because, when you are following this plan, you will not likely be able to keep down any of the food that you ingest.While other diet plans to lose weight try and confuse you with hormones like leptin and grehlin, the stomach flu diet relies on age old ancestral susceptibility to germs to keep your fat levels in check and your six pack abs showing. In fact, this plan is so effective that it gets to work quickly within hours of your first exposure.Even if something does wind up passing through your stomach, don’t be discouraged. Each strain of this incredible diet has a backup evacuation method programmed to ensure that no calories go processed and no weight is gained. This feature practically gamifies the SF dieting experience so its users never know exactly which way the food is coming and going.Unlike other diet programs that require fancy food to be shipped to the house every week and stored in your second refrigerator, the SF Diet is delivered instantly at no cost to your home via your own offspring. That’s right, your kids are not just capable of delivering the plan to you but they are instantly included in the family plan at no additional cost simply by sharing the same address as them.In fact, they are more efficient than Amazon at making sure that you get a chance to experience the true powers of the plan, and fast. So I know that you’re excited about this diet plan and how to lose weight quickly with it, but before you pick up the phone understand that we are sweetening the pot even more if you act now by including our no exercise ab getting workout plan. While other routines have you on the floor doing set after set of crunches, the SF Diet will have you on the floor but not exercising. Instead, you’ll be rolling around for reps in agony and burning away your unwanted fat in the process.In addition, uncontrollable shivering for time is a fantastic way to increase your metabolism and get those abs showing quickly and easily. Finally, the power of dry heaves for etching in those deep cuts into your abdominal muscles can never go unnoticed and therefore will be part of your bonus program.So you are probably wondering what the price of this amazing diet plan that works fast is, well it is actually free. I know that sounds too good to be true but it is true. All you have to do is simply pick up a menu at your favorite restaurant, shake hands with anyone, or pretty much go outside in public in the Winter and the plan is yours.So what are you waiting for? It’s time to get started on sculpting out a lean midsection, flatten your stomach and get ripped in no time. The SF Diet is available now.For more information on actual workouts and meal plans that do require hard work but deliver real results, be sure to head to the link below and see what training like an athlete is all about. The ATHLEAN-X Training Systems put the science back in strength to help you to get results faster than ever before by training smarter than ever before.For more videos on how to really lose weight the right way (not with diets) and the best way to lose 5 pounds quickly, visit the link below and be sure to subscribe to our channel and turn on your notifications when you do so y

There are lots of different variations of the bench press; barbell, dumbbell and machine to name a few. That said, is one better than the other for building a better chest? In this video, I’m going to pit them all head to head in an iron face off challenge. I will go over the pros and cons of each version of the bench press exercise to land on one ultimate winner when it comes to your training.That said, we start off with the dumbbell bench press. I’m using the flat bench version of this exercise throughout the video rather than an incline or decline so that we keep one variable of bench angle out of the decision. With the dumbbell bench press we have the opportunity to weight the exercise quite a bit, making it a good option for progressive overload.The issue however is the amount of shoulder stability that is required because of the independent motion of the dumbbells vs the fixed bar you use in a barbell bench press. That said, the mechanics of the press are even a little different. With the barbell bench press, the weights are wider apart and balanced equally around your hands in almost a see-saw mechanics. The dumbbells have all of their weight distributed in a much smaller amount of space (your hand) making it more difficult to support their motion.Back to the dumbbell press however, you gain some additional range of motion here that you are not afforded with the barbell bench press. This is because the hands are not fixed on a bar and therefore can travel towards each other into adduction towards the top of the movement. This extra range of motion does require more control and time under tension however making this somewhat more difficult than the straight up and down bar path of the bench press.Do not make the mistake of thinking that the adduction that does occur here in this bench press variation is resisted however. Side to side motion of the dumbbells at the top is not altered by the downward force of gravity. You may feel more going on in your chest because you are able to actively contract your chest and feel the squeeze as it does so. This just isn’t occurring under any additional resistance and it is something worth noting since it is something people point to as an advantage of dumbbell bench that really is not an advantage.The standing machine press does provide you with a greater opportunity to resist adduction of the arms, but at a cost. It requires a tremendous amount of core stability to counteract the push of the weights away from your body, and even more so, the slow return of the weights back to the stack. If you have a weak core you will not be able to match your true pressing strength ever with this variation of a bench and will therefore be selling your capabilities short.Even the laying down version of the machine cable bench is limited by the ability to “curl” the weight into position to even start performing your reps. The overall winner becomes the barbell bench press. Though slightly limited in its range of motion, it does allow for the greatest amount of progressive overload and strength building. You can press up to 20 percent more weight in this version than you can the dumbbell version as a matter of fact. If you were seeking pure strength, the barbell is the clear choice for these reasons. If you wanted an additional hypertrophy boost you would simply bookend this exercise with another that you could do standing that would overload adduction more significantly. My choice here would be the 3D crossover.For a complete program that includes the winners of all the iron face offs as well as the best step by step workouts for building ripped athletic muscle, be sure to head to the link below and start training like an athlete with the ATHLEAN-X Training Pro

Waking up feeling stiff is extremely common, especially if you work out the day before. In this video, I’m going to show you the 4 best stretches to do every morning to help loosen up and increase your flexibility for the rest of the day. Much of what you are trying to overcome are the tightnesses that develop from our sleeping posture. Each of these stretches is going to help hit these key areas and allow you to do it quickly so as not to take up much time.The first move is actually not a static stretch but rather a dynamic movement. The goal is to groove the hip hinge while at the same time stretch out the hamstrings a bit since many of us have chronically tight hamstring muscles from sitting all day. The reason we do this RDL movement however is not to statically stretch the hamstring but simply to warm them up. In the case of an anterior pelvic tilt you would not want to perform long stretches of the hamstrings, as they tend to be taut from pelvic positioning not actually muscle tightness.From here you want to drop down into a deep squat position with your hands between your legs and flat on the floor. The goal is to turn your hands away from you with your fingers pointed backwards. This will stretch out the forearms and finger flexors while at the same time providing a nice stretch for the biceps. Believe it or not, the biceps do tend to get tight when sleeping because we sleep with our arms in some variation of a bent elbow position for hours on end.The goal of this deep stretch however is to loosen up the hips and groin. If you are a side sleeper you will have your legs likely pulled up into your chest and your knees pressed against each other. This will tighten both the hip flexors and the hip adductors or groin muscles. There is nothing more important in the morning than trying to re-establish a looseness to these muscles since asymmetrical pulling on the pelvis can cause lots of postural low back pain and stiffness throughout the day.Use your elbows to drive your knees apart and deepen the stretch while at the same time let your thighs help to reinforce the straightness of your arms for that good biceps and forearm stretch.Next you want to really get at those hip flexors and stretch them out. The best way to do that is with an overhead leaning lunge stretch. Here you want to grab a wooden dowel, broomstick, etc that you can plant into the ground in front of you outside of your forward leg. Drop the opposite leg behind you until you feel a deep stretch on the upper front side of your thigh. From here, reach up to the top of the stick with both hands and twist/lean towards that side to enhance the stretch. If you do this right, you will be extending through the thoracic spine to regain any lost mobility from sleeping with a rounded upper back supported by the pillow.Finally, you perform the standing shoulder stretch with the dowel or stick as well. This is an incredible stretch that will help to externally rotate your shoulders and work on loosening up the posterior deltoids as well. When laying on your side or on your stomach, your shoulders are often positioned into internal rotation. Again, the problem here is that you aren’t just staying like this for a few minutes but rather hours! If you want to loosen up the tightnesses that you cause by sleeping this way you have to devote just a few minutes each morning to doing that.Each of these stretches can have a profound impact by just being held for 45 seconds or so, every morning. It won’t take you long to start to see and feel the benefits of adopting these four into your morning routine.If you’re looking for a complete program that helps you to not just feel loose but get strong, ripped and athletic at the same time, be sure to h

If you have a weak chest, it not only will show up when you take your shirt off and look in the mirror but it will also have a detrimental effect on your bench press and other lifts in your chest workouts. In this video, I’m going to show you the 5 biggest red flags for a weak chest, and most importantly, what you can do to fix them.The first thing you want to do is look at the way in which you are performing your dumbbell bench press or barbell bench. If you have the tendency to allow your shoulders to drift forward ahead of your chest on the pressing portion of the lift then you likely are compensating for a weak chest. This becomes especially true if you find that it happens even more as you fatigue during the set.Next, take a look at your performance and strength on the overhead press as compared to the bench press. If you find that you are meeting or coming close to pressing your bodyweight on the OHP but are far less capable of pressing one and a half times your bodyweight on a bench press, you likely have a very weak chest. Why is that? This is because the OHP requires primarily the strength of the delts to perform it well. Given that your delts are also needed on the bench press, if you have incredible strength in them that should carry over to the bench. If yours falls apart however, the most likely cause is that your chest is not nearly as strong as your shoulders.Sticking with the bench press, you also want to be aware of where in the range of motion you seem to most often fail or struggle. Generally, the shoulders are most responsible for getting the bar off of your chest at the bottom of the lift. On the opposite end, the triceps are relied on tremendously for locking out the lift. The chest however, is most active and recruited during the midrange of the lift. If you find that it is here that you are failing on your reps or getting stuck, then it is something that you are going to want to work on and at the very least, identify as a major red flag.Continuing on, you don’t just want to be concerned with your absolute strength in your chest but also your ability to produce force over time repeatedly. The muscle endurance of the chest can be tested by simply performing 25 pushups as I show you in the video, breaking them up into 5 reps at a time with a 5 second hold in the midrange of the exercise each time. Without stopping, see if you can get all the way to 25 reps while accruing 25 seconds of holding time. If not, you want to be alerted to the weakness you likely have in your chest muscles.Finally, take note of any potential discrepancy in your performance of the dip. We know that leaning forward in the dip is going to more effectively recruit the muscles of the chest rather than relying heavily on the triceps (as happens in a more upright dip). If you find however that you can do more reps upright than you can tilted forward in more of a chest dip, this is a major red flag. The fixes for each of these red flags are included. Be sure that you keep your shoulders held back during all pressing movements so that your chest can more actively contribute to the lift. Likewise, it is ok to work on including partials in the midrange of a bench press or even paused reps in the midrange to evoke more work from the chest and strengthen it. Finally, with dips, don’t just treat them as a high rep exercise. Remember to include some weighted dips and lean forward into the chest dip position and work on increasing your strength on the exercise in the lower rep ranges.If you are looking for a complete workout program that helps you to not only overcome these red flags but everywhere else you can develop them in your body, be sure to click the link below and get a step by step plan for training like an athlet

Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior.There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift.If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible.If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep.This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other.This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength.Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.

If you are a beginner and want to get ripped abs you need to do two very important things. The first is you need to train your abs the right way and not just throw together a few random ab exercises. The second is you need to get your body fat down low enough to see the results of your hard work, and this happens through a commitment to good nutrition.In this video, I’m going to show you a perfect ab workout for beginners that will take just 5 minutes to complete. Each of the five movements shown here is to be performed for one minute apiece. If you find that you need to rest at any time, you may do so. The goal is ultimately for you to be able to perform this 5 minute ab workout without needing to stop and rest at all.The first thing you will notice is that none of the exercises in this ab workout require any equipment at all. I want to be sure that everyone can give this a try. The only thing you will need to have access to is somewhere to hook your feet. As you will see however, you do not want to hook your feet under something to perform your situps, but rather over something so you can pull back and activate your hamstrings.To begin, lay on the floor with a phone timer or stopwatch nearby. You will start your clock when you begin your first exercise called the laying halos. This is a great lower ab exercise that employs time under tension in the most difficult portion of the exercise (the lift) when your abs are most engaged. Try to perform 30 seconds of this with your feet moving in a clockwise direction and 30 seconds with them moving in a counterclockwise diretion.Next, you stick with the lower abs but start to incorporate more of the obliques with an exercise called the reverse corkscrew. This involves simply curling your pelvis off the floor and twisting your butt towards the right or left (being sure to alternate on each rep). The twisting of the pelvis engages the obliques, while the lifting of it off the ground is what activates the lower fibers of the abs more directly.Keep the beginner ab workout going by moving onto what we call our midrange movement. Here you are getting equal activation from the top down as you are from the bottom up. This is a pendulum reach out plank. The idea here is that it takes a boring static plank and adds more difficulty and dynamic movement to it without sacrificing the stability benefit that it provides. Step one foot out to the side and then the other, followed by a reach out in front of your body with one hand and then the other. Continue alternating these steps one after the next for the entire 60 seconds.Next, we perform a variation of the ab scissor exercise called the chainsaw. This is still involving a fluttering of the legs with them held off the ground to activate the lower abs, but it also employs rotation from the bottom up. The additional rotation will help once again to attack the obliques and turn this into a brutal but effective beginner ab exercise.Finally, the situp roll ups is a great upper ab exercise that is initiated from the top down. This tends to be a stronger movement than does the lower ab exercise options, which is why it finds itself positioned at the end of the workout when you still have some energy. The key is to hook the feet over and not under something to disengage the hip flexors and activate the hamstrings.This will have the effect of decreasing the overactivation of the hip flexors which can cause back pain. Also, you want to slowly roll your trunk off the floor once vertebra at a time and paint it back down the same way. This will ensure good eccentric control of the abs and further protetion of the spine.If you try this and find it effective and are looking for more training that you can do to ta

If you are trying to lose weight you will definitely want to make sure you’re not wasting your time. In this video, I’m going to show you the 5 worst ways to attempt to lose weight and keep it off. The irony is that many of these are the most popular methods that people use when trying to lose fat and change the way their body looks. We start by addressing the obsession people have with training their abs as their sole method of losing belly fat. This drives me crazy. There is no ab workout in the world that is going to allow you to lose fat simply by performing it. I don’t care how great the ab exercises are that you choose, you just cannot do enough of them to make a meaningful impact on your weight loss.That said, many people opt for a few quick ab workouts a week as a low commitment option for losing weight. They think, if I can just get rid of this belly a little bit at least I’ll be happy about that. I can always opt for a more rigorous and complete workout program when I feel like I’ve started to see results from the ab workouts alone. It doesn’t work that way. Unless you have a way to get rid of the fat that is covering up your ab muscles and employ other methods of losing weight, you will never see the results of your work.So that brings us to cardio. Many have heard and maybe even tried using cardio before as a way to lose weight. They will jump on an elliptical machine, treadmill, or bike at the gym and glide, run and pedal away for hours hoping to amass enough calories burned to make a giant dent in their fat loss efforts. The problem is, none of these methods are effective if you don’t get your nutrition in check as well.So many times people play for the tie when it comes to exercise. They burn some calories by spending an hour on the treadmill and then proceed to screw it all up by not watching the food they put in their mouths over the remaining 23 hours in the day. When it is all said and done, most forms of cardio produce around 500 calories burned (depending on the condition of the person doing it, age, bodyweight and intensity) in a given workout. This can all be undone with a single slice of pepperoni pizza and it just underscores the fact that you won’t be able to outrun a bad diet.Speaking of diet, don’t even get me started. Resorting to the newest diet fad as a way for you to lose weight is a recipe for failure. Even if you are able to deprive your body of something you enjoy for long enough to result in a few pounds lost, you likely won’t be able to sustain it long term. And that’s the thing, the only form of weight loss that I believe is meaningful is the one you can make and sustain for the rest of your life.This is where it becomes vital that you find a method of eating that works for you forever. If it is keto, or some other form of diet, so be it. As long as you can maintain the discipline and that the method is conducive to a long term permanent approach, then it will work. Just be careful of using any nutritional strategy that promises short term impact without the promise of long term adherence. So you probably can figure out by now that I prefer using weights as my method of building lean muscle tissue that is more metabolically active and calorie consuming at rest (which will help you to lose weight and keep it off more permanently). The problem is, not all forms of weightlifting exercises are the same. For example, take a clean, thruster and concentration curl. The clean, while functional and athletic, is not necessarily the best place for a beginner to start since the highly technical aspect of this Olympic lift is not one that is easy to master without sufficient practice.Finally, the mindset you have with any approach trumps everythi

If you have back pain, particularly if you spend a large portion of the day sitting, then you will want to watch this video. I’m going to show you something you can do every day to get a strong low back and start getting rid of the pain that can keep you from your workouts at the least and be disabling at its worst.Your game plan for getting a stronger lower back starts with the most important exercise of all, the deadlift. This compound push/pull exercise forms the foundation of any good lifting program. It is perhaps the most functional exercise outside of the squat and is one that you need to master if you want to build a strong and powerful physique.The issue with the deadlift is that, if done properly, it lacks the concentric shortening cycle for the lumbar paraspinals (the muscles most often weak when low back pain is present) having instead a heavy reliance on isometric strength of these muscles. The deadlift is not a back extension movement but rather a hip driving or hip extension and glute firing movement. The lower back is instead held in a slight arch with an isometric contraction of the lumbar spinal muscles and maintained throughout the bar’s ride to the top.If you do this exercise incorrectly you will be using far too much low back, which is not equipped to hold the amount of weight that is usually used on a deadlift. You need the support of the legs and the incredibly strong muscles of the hips and glutes to drive this movement. That said, there is a small percentage of concentric shortening of the low back muscles that occurs at the top of the lift (not over extension mind you, just at the top as you reach vertical). This accounts for a small percentage of the weight lifted. Because of this, you would have to be deadlifting in the neighborhood of around 500 pounds in order to get an appreciable effect on the concentric overload of the low back.Even then however, the deadlift is not something that you would normally perform on a daily basis, meaning that you would need some other options of things to do on non deadlifting days to keep your lower back getting incredibly strong. This is where the kettlebell swing comes in. This exercise is also a hip hinge movement that is performed with much lighter weight than the deadlift. The benefit is however that it is a conditioning exercise that could fit in perfectly on your non weight training days and can be done for longer time to give you an endurance benefit and the volume needed to train the area properly.That is not enough either though. This is where you want a staple strength training exercise that can be performed on push days or even leg days that can give you even more overload. This is where the weighted hyperextension comes in most effectively. This is the best exercise for taking the lumbar paraspinals from an elongated position to a shortened position to fully train them through their full range of motion. The big key here is not to do the hyper part of hyperextension. It isn’t necessary. You simply want to contract until your spine is in a neutral position, hold for a contraction and then return.Finally, even on non-training days you can and should work on some corrective exercises for your deficiencies. If you have a weak low back, you should explore the use of a couple sets of either high hip bucks or bodyweight supermans just to engage and awaken the muscles of the low back with low intensity but additional volume. Over the course of time, the use of all of these strategies gives you a daily attack plan that will create an incredibly strong low back and help you to get over most if not all of the back pain you may be having from having let your back get this weak in the first place.If you are looking for a complete workout program

It doesn’t matter whether you have visible abs or not, the strength of your core is not something that can be assessed by how they look in a mirror. In this video, I’m going to show you 5 specific things you can look for that will act as red flags to alert you to an ab weakness that you are going to want to correct. For instance, something as simple as getting off the floor from your back (the right way!) can be challenging if you don’t have strong enough abs. Let’s dive in.One of the first things you will want to look for is whether you feel your hip flexors fatigue before your abs do when you do any ab exercises. For instance, the ab scissor is one of the classic ab exercises that people of all levels of strength and ability will perform. It involves laying on your back and crossing your legs back and forth over each other for time. When the abs are weak however, the person doing this ab movement will unfortunately feel it in their legs and hip flexors leading to them having to stop because they can’t hold their legs up. Not good.Instead, you want to make sure the abs are properly engaged by curling your shoulders off the ground before starting the scissor. This will act to engage the abs and stabilize the spine so that the hip flexors can work as assistance muscles and not the primary movers. Having strong abs will only make this easier in the long run.Next, if you get low back pain during any ab exercises you need to stop and assess your strength. This should not happen. The reason it does however, goes back to the overactivity of the hip flexors. When the psoas pulls unopposed or in a highly imbalanced way, it will act to tug down and forward on the lumbar vertebrae because of its attachment to them. This has the effect of creating enormous amounts of stress and force on the low back which can lead to unnecessary pain.To fix this you want to assess how you are hooking your feet during certain ab exercises like the sit-up and make sure you instead place the heels over something and pull back. This will engage the hamstrings and help to minimize the overactivity of the hip flexors. Also, by thinking about peeling your back off the floor one vertebra at a time and placing it back down the same way (as if you are rolling paint on the wall) will greatly assist in getting rid of the pain.Bracing during the big lifts (bench, squats, and deadlifts) is something that is necessary to the proper performance of these exercises. That said, it is something that should be happening automatically almost as a background action. If you find that by consciously trying to brace you don’t just improve the efficiency and bar path of the movement but feel as if you could add significant weight to the bar, then your abs aren’t inherently strong enough to begin with and it is something you are going to want to work on.The ability to activate the transverse abdominis muscle is crucial as well. This muscle runs horizontally around the waist (much like a weight belt does). When you lack the ability or control to contract it you wind up getting lower abs that tend to protrude despite the fact that they could even be ripped and defined. Learning how to activate this muscle is critical to having strong abs.Finally, control in all three planes of motion is also crucial. I show you three tests that you can do to identify your ab strength in each. To boot, I show you how the simple act of getting off the floor the right way depends on having good core and ab strength. See if you can do it yourself and share it with your friends to see how they do.For a step by step workout and nutrition plan to not only get your abs showing year round but make sure they are strong enough to do anything you want to do with them,

If you want a bigger, wider back you will want to be sure you learn these 6 big back lessons as soon as possible. Our resident hardgainer Jesse is here to reveal the six most helpful tips that have allowed him to make noticeable gains in his back development and now you can do the same thing.The first thing you want to make sure you change is your grip if you are gripping the bar too far away from your palm, down in your fingertips. This is a common flaw of back exercises like the deadlift, weighted chin, lat pulldown and rows. What happens is that this places an inordinate amount of stress on the flexors of the forearm that causes medial elbow pain and flareups. When this occurs, it becomes difficult to lift with any substantial weight to create overload and your back gains will slow.Start carrying the bar deeper in your palm and you will eliminate the soreness and be well on your way to lifting more on all of the key lifts. Due to the fact that the forearms will be doing less of the work and that your lats and biceps will be able to contribute more, you will see gains in the areas you are seeking.Next, it is helpful to start adding face pulls into every workout rather than just on pull day. The value of the face pull exercise cannot be overstated. Not only will it help to correct muscular imbalances front to back but it will help protect the health of the shoulder and give you much better upper back development. Stop doing them just on back day and start doing them every time you train for faster results.Just like any type of athletic lower body training where it is important to incorporate single leg exercises into your workouts, the same holds true for your upper body. If you start mixing in unilateral back exercises with your more frequently performed bilateral, you will be in for much better gains in the long run. Start doing some high pulley pulldowns, one armed rows, suitcase deadlifts and even one arm straight arm pushdowns and you will be happy with your ability to overcome the strength imbalances that creep up from exclusively bilateral training.When doing pullups it is important to not just train the movement straight up and down. The back and all of its muscles provides a web of fiber orientation (many of which are angled) making it more practical and functional to explore additional planes when pulling. Perform some angled reps, typewriters and even protractions in the sagittal plane to challenge these muscles in a way that you have likely overlooked until now.Trap training is another area that often times gets done improperly, if at all. The trapezius muscles are not just the area on top of your shoulders that responds to shrugging heavy weights. They are actually composed of three distinct areas that together form the shape of a kite. This large area of mass is something you will want to hit with individual exercises to better stress the fibers of the upper, middle and lower traps individually.Finally, whenever doing any back workout or exercise you want to be sure that you aren’t passively just pulling the bar to your chest. Instead, you want to actively attack the bar with your chest or sternum to assist with the retraction of the scapula and intensify the contraction on the lats. This is an easy concept to grasp once you feel it once or twice by doing it correctly.If you try these out and see how quickly they amount to more gains for you in your back workouts and training and are looking for more, click the link below to seek out the program best suited to your goals at http://athleanx.com and start training like an athlete today. Build muscle fast by following the same workouts used by today’s top pro athletes and their teams.For more videos on how to get a bigger