ATHLEAN-X™

The pushup exercise is one of the most simple, common yet butchered chest exercises when it comes to form. The issue is that most of the time when people perform pushups they are not aware of what is happening with the rest of the their body, and therefore their form suffers. In this video, I’m going to show you how to do a perfect pushup every single you do them. In fact, I’m going to show you how to instantly correct how you do them and be able to tell the next time you do one improperly so you can prevent that.There is nothing that screams amateur more than not being able to perform a perfect pushup rep. Again however, this is actually quite common to see someone not do a push up properly. It starts with the innate cheats that the exercise promotes. Let’s break it down. We know that the goal of a push up is to lower our body to the floor and then push ourselves back up. As the chest and arms fatigue however, there is a tendency to try and take some of the stress out of them and shift it somewhere else. The first thing you see is a shortened range of motion by the arms during the descent. Instead of bending the elbows to 90 degrees, the amount of elbow bend is greatly minimized to reduce the impacts of the exercise on the mounting fatigue.The pelvis and hips are still allowed to drop however. This creates the feel and illusion that the body is still being lowered when it is just the lower body that is. This also makes it easier on the arms since the knees may ultimately touch the floor which will offset the amount of load being borne by the arms during the movement.Next, we see people do the opposite and instead of sagging the lower back and dropping the hips they actually raise them up to the sky. What this does is shift the focus of the work away from the chest and onto the shoulders. With the shoulders having to do more of the work, there is a temporary reprieve for the chest and arms and the pushup becomes possible to perform a few additional reps. In both cases however, these cheats are incorrect and are going to take away from the benefits of the exercise.What you need to do is focus not on the arms but on the chest and the pelvis. If you can connect the two in your head and make sure that the pelvis never moves an inch without the chest moving with it (or vice versa) then you will ensure that you do every rep properly. You can actually reinforce that you are doing this right with your phone. Simply place the phone between your shoulder blades on your upper back and start doing your pushups.If you lift your butt up too high you will find that the phone slides towards your neck and head. If you drop the hips and sag the lower back, you will find that the phone slides towards your butt. Again, either one of these is incorrect and will take away the results you should be seeing from your pushups in your chest workouts.This is just one example of how doing an exercise incorrectly can impact the gains you see from your workouts. If you are looking to get every exercise right and see much faster muscle growth because of it, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and realize the benefits that doing so can have on your physique.For more videos on how to do a proper pushup and the hardest pushup variations for building a bigger chest, then be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and make sure you turn on notifications so you never miss a video.

The lat pulldown is one of the most classic lats and back building exercises performed in back workouts. That said, there are some limitations to the exercise when it comes to developing all of the muscles of your back. In this video, I’m going to show you four lat pulldown alternatives for a better back that you can use in addition to the classic exercise the very next time you train.To start, there are many different ways to do even the traditional pulldown exercise. You can perform it with your hands gripped underhand for instance. This helps to activate the biceps a bit more allowing you to lift more weight while also getting an anatomically good stretch on the lats in the top position of the rep. You can grip overhand and do so either narrow or out wide. The wider you go the more likely you are to activate the teres major muscle (an important yet overlooked muscle of the back).That said, there are many other things that you can do with the lat pulldown machine that aren’t exactly pulldown grip or width changes. For instance, you can begin by swapping out the attachment that you are using to perform the exercise. Don’t always use the default bar to perform your lat pulldown reps. Instead, try attaching a rope and doing what may be my favorite all time back exercise, the face pulldown. The face pulldown is a variation of the face pull (which is something that I recommend you do at the conclusion of every back workout you do). Instead of pulling purely horizontal as is often the case with the standard version of this, you’ll be getting a vertical pull and will be able to use slightly heavier weights here for more hypertrophy.Next, you can keep the rope in place and perform a straight arm pulldown. The rope, by virtue of the fact that it hangs lower than the bar, gives your arms more room to travel up and down and therefore get a better contraction of the lats at the bottom. If you used the bar you likely would have to stop because you run out of room on the pulley at about upper chest height. This will limit the degree of contraction that you are able to get in your lats. Instead, with the rope you can squeeze your lats hard and get the hands down to about waist level for a stronger contraction on every rep.Now you can always use the traditional bar attachment as well, just perform your exercises differently for a different effect. Here you would want to try the straight arm scapular strength pulldown. This may be the most grueling but effective of them all. This is a variation of an exercise I did on instagram that caught the attention of Sylvester Stallone. This works a key element of scapular strength that often gets overlooked. Not anymore.Finally, the scapula pulldown is another one of those small muscle exercises that delivers big results. Try to pull the bar and shoulder blades down without bending your elbows. This forces the muscles of the mid and lower traps to do it correctly. These muscles of the back often do not get the work that they should. Doing this exercise this way will deliver big results in a short period of time.For a complete workout that never overlooks the value of the small exercises while building your body into a ripped, athletic machine with the big exercises head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much faster you can build muscle than with a normal training program.For more videos on how to get wide lats and the best back exercises for getting rid of low back pain and building a big back be sure to subscribe to our channel here on youtube at http://youtube.com/user/jd

The biceps workout technique I’m going to show you is going to make you feel as if your arms are going to explode. In this video, I’m going to put the science back in strength and show you how always using the same weight on the concentric and eccentric portions of a biceps curl is holding back the gains that you can be seeing from your training. Beyond that, the use of standard negative reps alone is also leaving untapped some potential for more growth.We start with the curl however. This is the basic foundation exercise for building bigger biceps. Of course it can be performed using with a barbell, dumbbells or a cable as I’m demonstrating. The key to the curl is that it follows a strength curve in which the exercise is easiest in the beginning and end of the range of motion. This is because at these two points in the movement, the forearm is nearly parallel to the downward force of gravity.In order to make the exercise more difficult you either have to figure out a way to vary the exercises that you are performing to maximize the point in the strength curve that you feel the most tension. This can be done by including spider curls for the peak contraction and incline dumbbell curls for maximum stretch on the biceps.The exercise can be made harder however by understanding that your muscles (not just your biceps) have a greater capacity to lift heavier weights eccentrically than they do concentrically. This is due to muscle physiology. When a muscle contracts it shortens by forming a series of ratcheting bonds between actin and myosin. The speed at which the muscle contracts ensures that these bonds are formed in greater number and with more stability if you take it slow enough on every concentric rep.This is a reason why you would not want to speed through your reps if your aim is to create as strong a contraction as possible and the best mind muscle connection that you could develop. From here, because those bonds are already in place, the eccentric lengthening of a muscle is essentially breaking those bonds one by one as the muscle is lengthened under load. The bonds are much more resilient to the breaking of them than it is to energy costly building of them. This is why you are at least 1.5 to 2 times as strong on the eccentric than on the concentric.Now in this video I’m using the Kineo Training System which is amazing at allowing you to vary the loads eccentrically and concentrically. If you don’t have the budget for a machine like this however don’t despair. You can use the partner assisted technique that I show you at the end. By simply having a training partner not just let the bar or dumbbells fall down slowly on the return of every rep but press down to make you resist the force, you will be getting an overloaded eccentric which is very capable of assisting in the muscle growth process.For step by step workouts that help you to use the right scientific workout principles at exactly the right time, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see much faster muscle gains because of it.For more biceps workouts that you can do at home or in the gym that will help you to build huge arms, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and remember to turn on your notifications so you never miss a video when it’s posted.

If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training.As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all.The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day.The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for brining out and developing maximum muscularity, size and performance.Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation. Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week.To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time.Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the bodyweight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be.For a complete step by step plan that shows you how to build a more muscular body from head to toe be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your training.For more videos on how to b

A shoulder workout does not have to be long in order to be effective. Here, I’m going to show you a 3 minute shoulder workout that utilizes popular shoulder exercises done from a different position for an entirely unique impact on your upper body. It is important to point out that the deltoids are not the only muscles that control the shoulder. People tend to obsess about them the most because they are the ones with the most visible size and are what are referred to as the shoulders by many. That said, there are 17 muscles that attach to the scapula or shoulder blade, and in doing so, have a direct impact on the actions of the shoulder.While at times it is necessary and beneficial to single out the delts as best as possible when creating a hypertrophy or muscle growth response, it is also important to integrate muscles that prefer to work together as well. In the case of the shoulders, these seventeen muscles are largely good at working with the delts to produce an amplified effect on your delts.The main key is to change the position of your body when performing the popular front, side and rear delt raises. While these lifts are staples of targeting the front, middle and rear delts respectively they do not always have to be performed from a standing position. By simply doing each of these from a kneeling position you are not only going to be able to still hit them very effectively but also involve the muscles of the upper back and shoulder girdle.For instance, when you perform a front shoulder raise from the kneeling position you first get the benefits of having your shoulders in a closed chain position. When you lift one of the dumbbells in the air to perform the exercise you have your body weight being controlled and stabilized by the single arm that remains in contact with the floor. This is great for developing shoulder stability.Beyond that however, you not only continue to experience peak tension on the delts at the top of the range of motion of the exercise but, because of the relative elevation of the arm that you get out of this position, you also engage the much needed lower traps. This builds in automatic stabilization to the exercise that is lacking when performing it in the classic way.The same thing happens when you perform your side lateral raises out to your sides. The additional recruitment of the rhomboids when done this way is something that helps to round out your development and ensure proper stabilization throughout the shoulder girdle. Finally, we can do the same thing when performing the rear delt raises and the W raise which is a unique move that favors external rotation and activates the undertrained rotator cuff.The goal is to continue to alternate repetitions on each arm to the front, side, rear and then W for 3 minutes straight. If you are looking to do this as a shoulder workout finisher then you will want to see if you can last for the entire 3 minutes without resting. If you wanted to turn it into a complete shoulder workout then you would rest in between rounds about 2-3 minutes and repeat for 3-4 total rounds.If you are looking for a complete workout program that builds big athletic shoulders as well as a complete muscular body, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and you’ll look like an athlete faster than you ever thought possible.For more videos on how to build bigger shoulders and the best exercises for your front delts, middle delts and rear delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and turn on notif

A shoulder workout does not have to be long in order to be effective. Here, I’m going to show you a 3 minute shoulder workout that utilizes popular shoulder exercises done from a different position for an entirely unique impact on your upper body. It is important to point out that the deltoids are not the only muscles that control the shoulder. People tend to obsess about them the most because they are the ones with the most visible size and are what are referred to as the shoulders by many. That said, there are 17 muscles that attach to the scapula or shoulder blade, and in doing so, have a direct impact on the actions of the shoulder.While at times it is necessary and beneficial to single out the delts as best as possible when creating a hypertrophy or muscle growth response, it is also important to integrate muscles that prefer to work together as well. In the case of the shoulders, these seventeen muscles are largely good at working with the delts to produce an amplified effect on your delts.The main key is to change the position of your body when performing the popular front, side and rear delt raises. While these lifts are staples of targeting the front, middle and rear delts respectively they do not always have to be performed from a standing position. By simply doing each of these from a kneeling position you are not only going to be able to still hit them very effectively but also involve the muscles of the upper back and shoulder girdle.For instance, when you perform a front shoulder raise from the kneeling position you first get the benefits of having your shoulders in a closed chain position. When you lift one of the dumbbells in the air to perform the exercise you have your body weight being controlled and stabilized by the single arm that remains in contact with the floor. This is great for developing shoulder stability.Beyond that however, you not only continue to experience peak tension on the delts at the top of the range of motion of the exercise but, because of the relative elevation of the arm that you get out of this position, you also engage the much needed lower traps. This builds in automatic stabilization to the exercise that is lacking when performing it in the classic way.The same thing happens when you perform your side lateral raises out to your sides. The additional recruitment of the rhomboids when done this way is something that helps to round out your development and ensure proper stabilization throughout the shoulder girdle. Finally, we can do the same thing when performing the rear delt raises and the W raise which is a unique move that favors external rotation and activates the undertrained rotator cuff.The goal is to continue to alternate repetitions on each arm to the front, side, rear and then W for 3 minutes straight. If you are looking to do this as a shoulder workout finisher then you will want to see if you can last for the entire 3 minutes without resting. If you wanted to turn it into a complete shoulder workout then you would rest in between rounds about 2-3 minutes and repeat for 3-4 total rounds.If you are looking for a complete workout program that builds big athletic shoulders as well as a complete muscular body, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and you’ll look like an athlete faster than you ever thought possible.For more videos on how to build bigger shoulders and the best exercises for your front delts, middle delts and rear delts, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24 and turn on notif

Pittsburgh Steeler Pro Bowl wide receiver Antonio Brown prepares for a championship season with one of his intense workouts with Jeff Cavaliere. AB trains like an athlete with a push, pull, legs workout composed of strength, body control and explosiveness circuits. Watch as Jeff takes Antonio through each and even joins him at the end for a little head to head action.Some of the key takeaways from this workout are first and foremost the work ethic that Antonio Brown displays even far away from the field. The story is well known how AB was overlooked on Draft Day and has had to let his hard work get him to the top of his position and in the NFL history books. He is intent on being the best and from watching his workout it is clear to see why he is confident he can.It starts with a push circuit consisting of an incline dumbbell bench press. The weights should be kept heavier here (with AB working up to one hundred pound dumbbells for lower reps) and then immediately proceeding to a pushup. The difference in how Antonio does his pushups is that he focuses not on pushing into the ground to move his body but rather squeezing his body off the ground. The hands obviously cannot be brought together since they are grounded to the floor however the act of pushing inward to drive the body up has the ability to more heavily activate the chest.As always, it is important for athletes that slow down the pace of movement with heavier weights to once again speed up and be explosive. That can be seen in the last two exercises of the giant circuit. The first of which is the speed dumbbell overhead press. Here the goal is to not just explosively push the dumbbells up overhead but also pull them down. Fatigue sets in quickly but the goal is to become more resilient to the burn and keep pushing for the specified time.The last and most athletic of the circuit is the burpee ball pass. Here you are looking for total body quickness and agility. Can he be quick enough to throw the ball against the wall, pop back up and be in position ready to catch the ball on the rebound. He has to be fast and powerful in order to do it correctly. The workout continues with an additional push circuit centered around the use of a sled. The sled allows for explosiveness that is unable to be achieved when using weights. The reason is, you get to push the sled away from the body rather than having to decelerate weight that remains in your hand. Here, Antonio Brown drives the sled away with every individual rep and does so as powerfully as possible.From here, leg workout circuits and pull workout circuits are completed as well. In the final pull circuit, Antonio challenges ATHLEAN-X trainer Jeff Cavaliere to join him in the workout. The head to head motivation that comes from a trainer training along with his client is something that cannot be duplicated any other way and is often the impetus for hard, strong workouts.The key to getting jacked from any workout is effort. That is something that Antonio Brown is never lacking. His ability to outwork, outhustle, and simply outperform the rest is what has gotten him to the top of the NFL and will keep him there until the Pittsburgh Steelers win a championship. If you are looking to train like an athlete yourself, use the same workouts used by Antonio by heading to http://athleanx.com and get the ATHLEAN-X Training System.For more football workouts and athlete workouts to get jacked be sure to subscribe to the ATHLEAN-X channel here on youtube at http://youtube.com/user/jdcav24 and turn on notifications to make sure you never miss a video.

If you are trying to build big shoulders and have shied away from using light dumbbells, you may want to rethink your shoulder workouts starting today. In this video, I’m going to show you how using light weights is not only helpful but necessary to building your biggest delts possible. It has to do with your ability to create a mind muscle connection with your shoulders (all three heads of the delts) in order to get them to respond maximally to your training.This is part of the Size in 6 Minutes series that I started with biceps a short time ago. In the case of the arms however, the key to developing a better mind muscle control of the muscle was your ability or lack thereof to contract the muscle forcefully. Here however, there is a different way to elicit a strong shoulder muscle involvement. This is where you want to focus on the tempo of the reps you are performing. I will explain.Most of the time, when you are performing reps of either a dumbbell front raise, side lateral raise or rear delt fly, you likely don’t focus much on how quickly you are moving the weights. I am not even talking about using bad form and swinging the weights on every rep. I am simply saying that you start the weights in motion and then look to ride that into every rep instead of forcing the muscles to have to contract the weight up in every set.In the case of the front delts, this can be seen and felt immediately if you were to slow the motion of the dumbbells down considerably. For instance, if it normally takes you about 1 to 2 seconds to raise the weight in a front raise, try slowing that down to almost double that time. At the same time, forcefully try and keep everything else on your body grounded, allowing only the contraction of the delts to lift the weights up against gravity.You will immediately feel the front delts working so much harder but even more so, you will feel a contraction in them that you likely have not felt before. The same can be carried over to the middle and rear delts as well. When you are performing your side lateral raises you want to use the same slow motion speed that you did on the front raises. The key here as always is to keep the pinky lower than the thumbs in order to externally rotate the shoulders and keep the shoulder joint healthy in the process.Finally you will want to move onto the rear delts as well. The key here is to get your upper arm back behind the body into extension while lifting the dumbbells up. Beyond that however is the length of time that you want to hold the contraction. Many people don’t realize the the rear delts respond the best when they have had a chance to sit in the contracted state for a few seconds almost as if allowing them to build the contraction over time. Try this and you will feel the difference in your shoudlers immediately.In between a one minute round on each of these three delt head techniques you will want to speed up what you slowed down. We can accomplish that by doing 30 seconds of an explosive push press in rest pause fashion. The goal is not to choose a weight that is too heavy so that it negatively impacts your abilty to move the weights quickly. For me, I used the 45lb dumbbells at most to ensure speed of contraction.Try this shoulder workout routine and you will build bigger delts by enhancing your mind muscle connection. If you are looking for an entire step by step workout plan that will help you to build not just big huge shoulders but an entire athletic physique, head to http://athleanx.com and get the ATHLEAN-X Training System.For more videos on how to grow bigger shoulders and the best delt exercises

Weak glutes are one of the most common muscle weaknesses exhibited. The irony is, the muscles of the hips and glutes are designed to be the strongest in the entire body. Given their location around the pelvis and their influence on the center of mass and spine, they are designed to be incredibly strong and capable of providing stability in all three planes of motion. As you’ll see in this video however, many of us are walking around with very weak glutes and I’m going to show you how to figure this out quickly.There are five tests that you can easily perform to determine the status of your glutes. The first is the simple quadruped kneeling leg extension test. Here you want to get on all fours and straighten one leg out behind you. Make sure the knee is straight and that your hips are squared up to the ground. From here, attempt to squeeze your glutes on one side and lift that leg up towards the ceiling. Do you feel an intense contraction in the glute muscles?If so, that would be a good sign that you have the ability to activate your glutes. That is not enough however. From here, you now need to bend the knee to further shorten the hamstring and put more of the emphasis on the gluteal muscles to perform the same activity of lifting the leg towards the ceiling. Squeeze again and see if you are able to reproduce the same discomfort. If not, that is your first red flag. Be sure to test on both sides as imbalances are common between the right and left legs.Next you want to perform the bridge test. Lay on your back and press your heels into the ground with a bent knee position. Lift your hips as high as you can. If you already start to feel some cramping in your hamstrings on either side this would be an early red flag that you are dealing with weak glutes. If not, then proceed to lift one leg in the air and see if you can hold your trunk and pelvis up throughout the test without sagging. Once again, if you feel cramping here or if the pelvis is unable to be kept lifted then you will need to address the weakness in your glutes.The third test is the lunge test. Here you want to see what the strength of your glute medius is in the frontal plane. Take whatever weight you would normally use for a set of 12 to 15 reps of dumbbell lunges and then combine that weight into one hand. So if you used 25lbs for example in each hand, you would hold a single 50 pound dumbbell in one hand for this test. Lunge out with the leg that is opposite the hand holding the dumbbell and try and maintain an upright torso without fallling towards or leaning to the weighted side. If you can’t, then you have a major red flag for glute medius weakness.The fourth test is actually more of a detection of a symptom. Do you have low back pain that is pin point located just to the right of the bony prominence on your pelvis called the PSIS. If so, this could be coming once again from weakness of the glute medius muscle. I did an entire video on this topic that you are going to want to see as it shows you how to fix this problem instantly by using a myofascial technique.Low Back Pain Fix -https://www.youtube.com/watch?v=DWmGArQBtFIFinally, the complicated and difficult dragon flag ab exercise is actually much more easily performed if you allow the glutes to do their part. I show you how the lack of glute activation is a tell tale sign in the poor performance of the exercise and if you can’t activate them to improve the way you do this movement then you definitely should be alerted to the red flag pointing to the weakness.As you can see, the glutes are a major and important muscle group in the bo

If you have stubborn biceps that don’t seem to respond to any bicep workout that you do, then you need to watch this video. I’m going to show you how to build bigger biceps by establishing the neuromuscular control over the muscle that is lacking at the minute and is preventing you from seeing the development that is possible.Some will think that the easiest way to add mass to their arms is with heavy biceps training. While that is normally a good stimulus for muscular overload it can be dramatically less effective if the mind muscle control is lacking. A quick way to determine how connected you are to your biceps is to go through the three step contraction sequence shown. First, you want to put your elbow at your side and bend it to ninety degrees. The goal is not just to place your arm like this but to squeeze your biceps as hard as possible and see if you can elicit a discomfort from the contraction. You may not, and this is not that abnormal. In fact, many with good biceps development will not necessarily feel much discomfort here.Next you want to move your elbow out in front of your body a bit more to get into a bit of shoulder flexion and then supinate the forearm. This will intensify the contraction on the biceps and should really make you start to feel almost a cramping in the muscle if you are squeezing hard enough. At this point, if you don’t get this sensation then you are definitely lacking some of the necessary mind muscle connection to get the most out of your biceps training.The final step is to bring the arm up into a flexed position (as if you were asked to make a muscle for someone) and then try again. Here you should definitely feel the most intense contraction because you are placing the biceps in its most contracted and shortened state. In fact, if you have a good mind muscle connection then you likely won’t be able to hold the arm up here for long without feeling it start to cramp.The solution is a simple 6 minute biceps workout routine that only requires you to do three exercises a few times per week. You start by performing dumbbell curls with your arms in the midrange position. Squeeze as hard as you can and move the dumbbells up and down just an inch for 45 seconds. Rest briefly and repeat once more and move onto the second exercise. Now you want to perform Dumbbbell Spider Curls. This mimics the position your arm was in on the second portion of the activation routine. Here again, squeeze the biceps as hard as you can and move the dumbbell up and down just an inch or so for 45 seconds two times. Finally, perform the biceps flex curl for 45 seconds each set twice on each arm. This will total up to 6 minutes of working time and will help you to re-engage the biceps. This routine itself is not what is going to be building bigger biceps. It is the connection that is established that will allow you to get more results from your heavy biceps workout or specialization day that gets added in.If you are looking for a complete program that shows you how to activate every muscle and get the most out of your workouts, head to http://athleanx.com and look for the ATHLEAN-X Training System. Learn how to train like an athlete and develop a ripped, muscular physique that is athletic and aesthetic.For more videos on how to build bigger biceps and the most science based biceps workouts you can do, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24