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If you are skinny and find it difficult to pack on muscle then you are going to definitely want to watch this video. Here I am going to break down how to eat to build muscle and give you strategies on the best ways to approach your meal plans to give you the best chance of success. Too often, the overly simplified advice of “eat big and get big” is not enough. Here we are going to see why this can lead to an abundance of low quality gains (i.e. fat) instead of defined muscle.If you have been lifting for any length of time you have likely heard how important your nutrition is to the way your body looks. Pack a bunch of low quality foods into your diet and even though you may pack on some mass through training, it is going to look bloated and non-aesthetic when it is composed of mostly increases in body fat. This is not the look you should be going for especially if you are going to need to perform at a high level as well.Instead, the goal should be to build lean muscle without unnecessary or excess body fat. In order to achieve this you must first realize that simply eating more food indiscriminately is not the way to go. You would be better off learning how to make smarter food selections and opting for high quality nutrient dense foods. There is a problem with this approach however, and it can be a big one if you don’t manage it properly. That is, often times the nutrient dense foods are not calorically dense. Meaning, the healthier the food option becomes the fewer calories it has. When you attempt to simply cram more food into each meal to compensate for the sparser calories you often find that you get too full too quickly and cannot sustain it.This is where the approach to eating more frequently throughout the day comes in helpful. Now there is nothing magical about eating 6 times per day rather than 3. However, when it comes to hardgainers, it is especially helpful and a much more successful approach to eating since meal frequency is always an easier ask than increased meal volume when the stomach is used to eating a certain amount per sitting.Next, it is important that you chronicle your meals for about 2 to 3 days. This forces you to assess how much you are truly eating in a day. Often times, this is eye opening to those that actually take the time to do it. It becomes abundantly clear that they are not eating enough food to amount to any kind of muscle protein synthesis. Higher protein intake can help to lower the demand for calorie excess however in both instances, your body still needs enough high quality food to help you to build muscle.It is here that liquid calories and making the more calorie dense foods like avocados, natural peanut butter and nuts your staple foods, becomes most helpful. Adding a few protein shakes or smoothies in to your existing meals and not forgetting to opt for these more calorie compacted food options for snacks is a great way to quickly increase the intake throughout the day.A sample day of eating is included in this video towards the end to give you an idea of how you would want to structure your meal plan if you were looking to put on more size and were struggling with being too skinny at the moment.If you are looking for a complete 90 day meal plan with every meal laid out in detail, be sure to click the link below to get your ATHLEAN-X Training System. It comes with your meals, workouts and strategies in a step by step fashion to ensure your success.For more videos on what to eat to build muscle and the best hardgainer workouts to build muscle mass, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a video when it’s published.90 Day Meal Plans - http://athleanx.com/x/my-w

If you are doing bench presses, incline bench presses or dips you are going to want to watch this video and do the chest exercise I’m showing you here. This is perfect for after bench pressing since it is a variation of the classic exercise but with a strength curve that compliments the original and allows you to take your workout intensity to a whole new level.This is called the ground and pound press. It is an exercise that I use with my MMA athletes and is commonly done with slightly lighter loads and for the purpose of explosivity and power. It can however be a great hypertrophy option, especially when paired with a bench press, incline bench press or dip in superset fashion.If you examine the mechanics of the bench press first you will quickly see that the hardest portion of the exercise is at the bottom of the movement (when the bar is down near your chest) and the easiest portion is at the top of the exercise (when the arms are out straight). This is due to the physics of the exercise. When gravity is acting down perpendicular to the humerus as it as at the bottom, the chest is being subjected to it’s greatest amount of tension.On the contrary, when the arm is fully straightened over the chest at the top of the exercise, the force of gravity is now acting downward parallel to the humerus and the tension on the chest is greatly minimized. Beyond that, each of these compound exercises while incredible mass builders and great chest exercise choices, lack the key element of complete chest activation by virtue of the fact that none of them provide resisted adduction in the peak contracted state.Enter the ground and pound press. This chest exercise can be performed with either cables as I demonstrate in the video or it can be done at home with a couple of resistance bands anchored to a pullup bar in a doorway. The key is to position yourself down on your knees in a ground mount position. The bands or cables will be angled out to the sides a bit so as to be sure to provide an adduction stress when we need it the most at the bottom of the movement.The hands are pressed down to the floor to start. You should immediately feel a resistance to keeping your hands pressed down by virtue of the fact that you have the weight of the weight stack pulling your arms and body back up. You must not let this happen. In order to do this, you have to engage your core and the chest to firmly press out in front of you and squeeze your arm inward at the same time. This will fire up your chest without even having to move from this isometric position.We will however initiate the reps by alternating the replication of the bench press and bringing the arms back and up to the top (as if laying on your back during the press). Each time you want to push your hand back down to the floor and squeeze inward and towards the ground. When you are done with this and cannot perform any more reps you can slightly alter the position of your body by assuming a tall kneeling position and keep cranking out a few more reps.This killer chest exercise is perfect to be performed as a superset to any of the key staple pressing exercises like the bench press, incline press or dip. Pair these two together and you will ensure maximum activation of the chest and spark a stimulus for new gains that you’ve had the potential to tap into all along.If you like this exercise and want to get a complete program that incorporates game changing exercises for all your muscle groups into one 90 day plan, be sure to visit the link below and start training like an athlete today.For more videos on how to build a bigger chest and the best chest workout to add mass to your upper body, be sure to subscribe to our channel here on YouTube at the link b

The perfect forearm workout should consist of exercises for not just wrist extension and flexion but other important forearm actions as well. That said, even that doesn’t make the forearm workout complete. In order to round out your forearms with a well rounded workout you need to fill in the gaps of what is lacking on those popular forearm exercises and put science back in your training. That is what we do in this video.The problem with wrist curls and extensions isn’t just that they train simply a fraction of what the forearms are capable of but also in that many people do these two exercises incorrectly. For instance, if you look at the wrist curls for the palm side of your forearms you will see two major errors in performing them either with your elbows rested on a bench or standing with the bar in front of your thighs. First, the gravity loaded nature of both will tend to push the bar further into the fingers as you fatigue. This is very problematic given that we have already identified in great detail how the strain on the distal finger tendons is one of the most common causes of medial elbow tendonitis and flare ups. The second major issue, particularly in the standing curl variation, is the tendency of the biceps to want to contribute to the curl and take over for the forearms. This will result in an understimulated and underdeveloped forearm muscle.Instead, you will want to turn your hand over and perform the prone wrist curl shown in the video. The advantages of this are not only that they eliminate the contribution of the biceps to the exercise but it also prevents strain on the elbow. Remember, forearm work is often done multiple times per week given their high tolerance to volume and predominance of slow twitch muscle fibers. Accumulating high volume in a compromised setup will be magnified here and must be avoided.In between all sets of this perfect forearm workout you are going to do one of the best slow twitch forearm muscle activators - the farmers carry. Grab a pair of heavier dumbbells and walk one lap around the gym back to the starting point to perform your second and final set of each exercise. If you are just starting out you can perform just one carry per exercise when you are splitting up right and left sides to ease into the overall volume.Next you want to perform your reverse wrist extensions for the top sides of your forearms standing as well. This is because when performed on the edge of a bench you often times will remove the tension from the forearms in the peak contracted state (not what you want to do if you are trying to build bigger forearms). When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm).A complete forearm workout will also not forget to include exercises for radial and ulnar deviation as well as supination and pronation to hit all of the key functions of the area. Deep finger flexors are also integrated to be sure not to overlook the importance these muscles play on the overall size of the forearm given all of their muscle bellies lie within the forearm itself.Here is how to construct the perfect forearm workout:1. PRONE WRIST CURLS - 2 x 12-15RM **2. WRIST CURL LADDER - 2 x LADDER FAILURE **A. REVERSE WRIST ROLLS x 1,2,3,4, etc secondsB. REVERSE BARBELL CURLS x 1,2,3,4 etc reps3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM **4. SUPINATION / PRONATION - 2 x 12-15RM **5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE **A. CLIP SQUEEZES TO FAILUREB. CLIP SQUEEZE WRIST ROCKS TO FAILURE6. DEAD ARM HAN

Getting ripped and staying ripped forever is not as complicated as some people make it out to be. In fact, it can be boiled down to just five things. In this video, I’m going to show you the 5 things that every ripped guy does that you can start copying in order to get shredded yourself and stay that way forever. No more bouncing up and down in body fat after watching this.To start, it helps to dispel some of the lies and insignificant methods in which people tend to latch onto in a pursuit of lower body fat. These include things like juice fasts and cleanses, no eating after 6 pm at night, drinking apple cider vinegar to burn fat and doing only fasted cardio to name a few. The issue is not that these methods may not have very very small incremental impacts on your fat loss, it is that they are the equivalent of throwing a deck chair off the titanic to save the sinking ship if you are behind the ball on your current weight. It is not going to work enough to be significant.Instead, there are 5 tried and true mechanisms that every ripped guy will do that you need to copy if you want to unlock the true secret to long term leanness.First is that no ripped guy that stays that way forever is dieting. You might be absolutely puzzled by this since it flies in the face of everything you’ve ever been taught. The truth is however, that nobody that stays ripped is dieting. They long ago purged that word from their vocabulary and instead have replaced it with nutrition. When you eat healthy and enjoy the foods you eat you can stick to that style of eating forever.If the methods of eating that you used to get down to the weight and body fat level you are at were based on deprivation and food group elimination then you will likely not be able to sustain that forever meaning that at some point you are going to wind up putting the weight back on. This is not the right way to go about it. You have to make healthy eating a lifestyle and base it around acceptable foods that you love if you want to unlock the key to being ripped forever.Next, you must drink a lot of water throughout the day. Staying hydrated will help you to stave off hunger and the confusion of thirst for hunger while at the same time helping you to maintain energy to perform at your best when you train. Speaking of training, if given the choice between a cardio workout or weight training the guy that stays ripped forever will always choose the weight training session. This is because they know that the biggest key to leanness is putting on muscle. The more muscle you carry the more insulin sensitive your body becomes and the more positively you react to food with less likelihood of fat storage. In addition, when you lift weights it is important to learn how to lift the weights you should rather than always pursuing the weights you can. This is particular true when your only focus is on strength. In these instances, carrying around a little excess body fat actually works to your advantage to create leverage on most compound lifts. When the obsession is with lifting heavier and heavier numbers then you forget to focus on the quality of the tension delivered to the working muscle and this can have a negative impact on the look of the muscle you are training not to mention set you up for an overreaching injury that will keep you out of the gym for a period of time.Finally, above all else consistency is required. You must learn how to become consistent with your approach if you want lifetime leanness. It actually isn’t nearly as hard as some would make it out to be since your nutrition is much easier to stay consistent with when you like what you’re eating and your workouts are rewarding.If you are looking for a program that you can

Plantar Fasciitis is one of the most common recurring tendonitis injuries that active people will have to deal with. Often times, the reason why the plantar fascia keeps getting inflamed and the symptoms keep coming back is due to the fact that we never truly treat the cause of the pain rather just the source of the pain. In this video, I’m going to show you what is really causing your heel pain so you can finally fix it forever.First, it helps to understand the role of the plantar fascia. The real job of this tough structure is to support your arch in standing. It runs from the calcaneus or heel distally towards the tendon sheaths of the toes. Essentially, it spans the entire arch and can be felt if you strum across this area with your thumb. For those that have inflammation of the fascia, you feel a distinct knife-life stabbing pain in your heel when you take a step (especially in the morning).The reason the symptoms are particularly worst in the morning is that the plantar fascia has had a chance to shorten and tighten up a bit over night with your foot remaining in a plantar flexed position mostly from the covers pulling your ankle down. Even later in the day however, the pain is obvious and it prevents those that suffer from it from walking, running or competing normally.The problem is that people often times will seek out treatment for their plantar fasciitis and be left with either no resolution to the problem or worse, they feel slightly better but the pain comes back quickly. This is because doing nothing but ultrasounding, rubbing, massaging or rolling a lacrosse ball on the arch is not getting at the real problem. You are simply attacking the symptom and not the cause. So let’s get to the cause.Most of the time, if you test your calf flexibility on the side of pain and determine that you have calf tightness then you definitely want to fix that since that is almost always the cause of same sided pain. The problem is however, doing a traditional hanging standing calf stretch off the stairs is not going to fix this pain. Instead, you need to realize that the pain is coming from the inability of the foot to maintain a rigid position at the time you lift your heel off the ground to propel your body. It is maintaining an everted heel with a loose midfoot which creates an unstable foot to try and press off of. This will result in an enormous amount of stress being shifted to the fascia to do something it is not equipped to do.So if you want to stretch your calf you have to place the foot back in the position you are struggling to maintain. This is shown in three different ways in the video. Now, if the pain you are getting is coming from a side that does not exhibit calf tightness then you would want to look to the opposite side glute medius for weakness or a lack of thoracic extension or rotation to that side.When the glute medium is weak on the opposite hip you get a dropping of the hip on that side. This forces the opposite foot (the one you are having the pain on) into pronation and creates an unstable foot once again. Either way, regardless of what the cause is you can see that it has nothing to do with the foot itself and everything to do with the joints above like the ankle, hip or spine.If you are looking for a complete workout program that helps you to build a body that is fortified against injury and helps you to build ripped athletic muscle at the same time, head to the link below and get the ATHLEAN-X Training System.If you like the fact that this channel is created by a physical therapist and can help you to tackle the pains and injuries that have been nagging you forever while still showing you how to build muscle and get ripped, then please be sure to subscribe to the channel as

How tall is Jeff Cavaliere? How much does he weigh? If you believe some of the guesses online you’d think it was anywhere from 5’6 to 5’8 with a weight of 200 to 250 pounds. The truth couldn’t be any further from those stats.In this fitness motivation video I show you why relying on other peoples stats or more importantly, other peoples results instead of an innate drive to improve yourself is a recipe for failure. Looking in the mirror every day and not liking what you see staring back at you should be enough motivation to change your habits. It’s great to look to others for inspiration. Growing up I found inspiration in Sylvester Stallone, and Arnold Schwarzenegger but I recognized only one of them was somewhat realistic in terms of what I could achieve. But that didn’t mean I couldn’t learn from the other. Dedication, work ethic, were just some of the qualities that I’ve taken from my hero of the past.If you want to change your body you must realize that it is going to take work and while only you can do it, it’s also important to realize your results are going to be different from everyone else’s. It’s not complicated but that doesn’t make it easy. That said, starting on your goals is the most important (and the only thing) you can do today. You have no control over the actions of others but you can use their success and the lessons they offer to better yourself. Wether its Dwayne ‘The Rock’ Johnson, Thor Bjornsson, or some that super fit person at your local gym. Learn what you can from them and be inspired by their success but be careful not to measure your success by the success of others. If you’re interested in letting me coach you to your best shape ever, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System or check out my brand new Total Body Split Training Program ‘Total Beaxst’. Let this be your wake up call to changing the direction you’re headed to the direction you should have been in for years.If you are looking for a complete training program that builds your body into that of an explosive top level athlete by training like an athlete, head to the following link and get your ATHLEAN-X Training System today.Build Muscle in 90 Days - http://athleanx.com/x/my-workoutsFor more videos of pro athletes and top celebrities training as well as the best science based workouts and content, be sure to subscribe to our channel here on youtube at the following link…Subscribe to this channel here - http://youtube.com/user/jdcav24

See behind the scenes as Florian Munteanu trains hard and prepares to play Viktor Drago for Creed 2 the much awaited sequel. As you will see, they don’t call him the “Big Nasty” without reason. This man is an absolute beast and is capable of pretty much anything athletically. With incredible strength, sheer muscle size and power it is easy to see what Sylvester Stallone saw in him when he cast him for the role.The footage in this training montage is meant to showcase just some of the various elements of power and athleticism needed in training. The ground based explosive movements like single leg box jumps and landmine pressing are great for strengthening the kinetic chain from the feet through the fingertips. The use of battle ropes as a conditioning tool is incredibly effective. We are able to throw in some explosive upper body strength as well with the addition of the superman leap.This is definitely a more advanced movement and recommended for those that have more training experience and a great deal of upper body power (not just strength). Strengthening of the hips via kettlebell training to compliment his use of heavy squats and deadlifts is critical. The basics such as heavy bench press, rows, weighted chins, pullups, squats, deadlifts and hip thrusts form the foundation of his training.Building off of this foundation to secure any cracks in the foundation is critical as well. This is why we focus on correcting any muscle imbalances while at the same time never overlooking the fact that this needs to always come back to function at the end. A great deal of skill work like sparring, boxing etc will be incorporated at the end of every session to speed up what may have been slowed down during training.If you are looking for a complete training program that builds your body into that of an explosive top level athlete by training like an athlete, head to the following link and get your ATHLEAN-X Training System today.Build Muscle in 90 Days - http://athleanx.com/x/my-workoutsFor more videos of pro athletes and top celebrities training as well as the best science based workouts and content, be sure to subscribe to our channel here on youtube at the following link…Subscribe to this channel here - http://youtube.com/user/jdcav24

The perfect triceps workout should consist of exercises for the lateral head, medial head and long head of the tricep muscle. That said, even that doesn’t make the triceps workout complete. In order to round out your arms with a well rounded workout you need to fill in the gaps of what is lacking on those popular triceps exercises and put science back in your training. That is what we do in this video.If you look at the four main exercises that people do in their triceps workouts you will see dips, close grip bench presses, pushdowns and lying dumbbell extensions or skullcrushers. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is adept at hitting some portion of the triceps through a specific part of their range of motion but none of them hits them completely.This is a problem when it comes to developing a complete triceps. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, only those triceps exercises that change the angle of the arm at the shoulder will have a secondary influence on the long head of the triceps given it’s attachment on the shoulder blade. The lateral and medial heads of the triceps originate on the humerus and cross the elbow joint only limiting their influence to elbow extension only.That said, in order to fully work the triceps muscle in your workout you want to be sure that you are including exercises that hit the long head. But it goes even further than this. You can’t just hit it with exercises that place your arm over your head (to supposedly increase the stretch reflex on the triceps) but you also must take into consideration that you want to fully shorten the muscle by placing the arm back into extension behind your body as well.This is in addition of course to wanting to make sure that you look into the science of strength curves when it comes to triceps training. Just as you could do with the banded dumbbell curl in our perfect biceps workout, you can do the same with triceps. Exploring exercises that overlap strength curves for the triceps will help you to construct a workout that is great at developing your tricep muscles maximally.Finally, as is always the case when trying to build muscle, you will not want to forego the popular mass building triceps exercises but add to them, with drop sets and partials. Here is how to construct the perfect triceps workout with that in mind.Close Grip Pin Press - 3 sets of 10,6,4 repsChoose a weight that allows you to reach failure in each rep rangeWeighted Dip Tri-Set - 3 sets to failure in each positionImmediately drop from weighted dips to bodyweight to assisted. No rest in between failures.Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failureImmediately into the pushdowns without changing the weight.Rocking Pushdowns - 2 sets to Failure using 12RMBanded Lying Tricep Extensions - 2 sets to Failure using 15RMWhen you put this together in the format as I’m suggesting here, you not only now hit the triceps through its full range of motion but you hit every area of the tricep muscle as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.This is just one example of how to apply science to your tricep workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at http://athleanx.com or click the link below and get started righ

It is not only possible to get a gut busting ab workout without crunches but it is necessary. In this video, I’m going to show you 6 ab exercises that will fire up your core in ways you never imagined by training your abs like an athlete. In order to effectively hit your abs you need to stop focusing on the ability of your abdominals to simply flex your spine and more on their ability to prevent motion as well.Here, I’m taking WWE superstars Sheamus and Cesaro through an intense series of six ab exercises that will challenge the muscles ability to prevent rotation, produce power rotation and prevent over extension of the spine. No crunches, no planks and no basic ab exercises are performed in this workout.The first ab exercise we cover is the leg lift performed in the captains’ chair. The key to this move is that we are able to support our upper body through our forearms rather than our shoulders while hanging from a bar. Particularly for those that have shoulder issues like a torn labrum, being able to take the hang out of the move without sacrificing the effectiveness of the movement on the abs is key.Next we perform a rotational variation on this exercise called the gymnast abs. Here instead of curling your lower pelvis up towards your shoulders you lift your hips into a posterior tilt. This is incredibly challenging and takes advantage of relative motion to produce an insanely effective exercise for your abs workouts.We move onto the battle ropes. People often think of battle rope workouts as something you do for conditioning or to burn fat. That doesn’t have to be their limits however. The battle ropes present a great way to train your core and obliques with alternating rotational slams. Even better, you should change the posture from which you perform the exercise to make this an even more difficult ab movement. Start by kneeling and slamming the ropes side to side and progress to a sitting position. When you gain the ability to, alternate between sitting and kneeling positions throughout the set.Next we control rotation of the trunk with an oblique and rectus abdominis movement that is easy to perform but tough if you crank up the resistance of the band you use to perform it. The goal is to keep your arms out straight and directly in front of your chest. Step out to one side, increasing the resistance on the band and the amount of work the abs have to do to prevent your body from twisting. When you get strong enough abs, you can jump out to position which will provide a more dynamically challenging movement to have to control.Finally, the plank punch out is a much more difficult variation of the common plank. Planks alone are often not enough to help you to develop a good looking, strong set of abs. Instead, you need to ramp up the difficulty level by decreasing your base of support and including things like a band and three points of contact to make the abs work much harder. You will see the instant difference the second you try these.If you are looking to train your abs like an athlete for a full 90 days and get an impressively ripped six pack, head to the link below and choose the ATHLEAN-X program best suited to your goals.For more ab workouts and ab exercises to help you get a chiseled midsection, be sure to subscribe to our channel here on youtube and turn on notifications so you never miss a new video as it is posted.Get a Ripped Six Pack Here - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://youtube.com/user/jdcav24

Whether you are following a total body workout split or a bro split (or any variation of) you are going to want to watch this video. Find out the best workout split for building maximum muscle gains and overall performance. There is a key message that you will not want to miss when it comes to answering this question truthfully and without relying on simple studies to do so.When we talk about workout splits we are referring to the way that you break up your training over a period of time. Generally, this is the amount of workouts that it takes to complete one cycle of training and that ensures that you are hitting all of the areas you are attempting to target in your workouts. One of the most popular ways to split up workouts right now is actually one of the oldest in the books, and that is total body training.This refers to performing three total body workouts per week, generally on a Monday, Wednesday and a Friday with the remainder of the days either being reserved for conditioning or rest. The benefits to this type of training are the higher focus on compound lifts that are designed to hit maximum muscle in each lift as well as the increased time for recovery.Additionally, as science would indicate, hitting a muscle (even with a lower daily volume) more frequently in a training cycle is one of the most effective ways to make it grow. This would mean that if you were once following a more traditional bro split where you trained say chest just once per week with twelve to sixteen sets you would now be doing it as four to five sets per day over the three days in the week.The restimulation of the chest every 48 hours is sufficient to increase muscle protein synthesis without waiting too long to hit the muscle again (as would happen with a bro split - or at least a poorly planned one). Does that mean that bro splits don’t work? Not at all. In fact, this is one of those instances of throwing the baby out with the bath water. Nobody could argue that the single muscle group per day routine has been effective for some. Maybe not as much as total body training, but there are many instances of it working well, and quite well to be exact.How can that be? How can something that is somehow proven by science to be inferior actually produce results that in some cases are superior? That is because the real best way to split your workout for maximum gains is to switch what you are doing when you can honestly answer that you have stopped making gains in either strength, size or both. Just because something is supposed to be the best doesn’t mean that it is best for you at this time. Changing your split may reveal to you that certain muscle groups of yours are more responsive on a different training cycle.The best you could do at that point is take the observations that you have made and use them to adapt your workout plan to idealize the volume and frequency that your body responds to the best. This video is meant to open your eyes to that possibility. If you are looking to change your current workout split and want to be sure you are putting the latest science into your workouts to make sure you get it right, head to the link below to pick the program best suited to your goals.For more videos on how to split up your workouts and the best workout splits for strength and muscle size, be sure to subscribe to the link below.Build Muscle in 90 Days - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://youtube.com/user/jdcav24