ATHLEAN-X™

Have you ever felt that no matter how hard you trained your biceps they just won’t grow. In this video, I’m going to show you the two biggest reasons why I believe your bicep size is not what you want it to be. Between the number of times that you are knowingly and unknowingly training them to the more important concept of hitting them with fewer exercises but more techniques.First we should talk about the amount of times per week that you are training your biceps. Many people think that more is better however that is not the case, especially in the instance of such a small muscle group. The use of direct biceps training is effective in building bigger arms but you must still include all of the accessory work they get through exercises that bend the elbow (a key function of the biceps).When you think about all of the back exercises that bend the elbow like barbell rows, pulldowns, pullups, chinups, one armed rows, etc you quickly realize how much extra work that arms are getting even on non bicep days. That doesn’t mean that the volume isn’t still accruing and becoming something that you must consider in your overall ability to recover.If you are performing a push, pull, legs training split at the moment and performing each of these two times per week then any direct biceps training is going to also wind up adding significant volume to your biceps. The mistake is often to continue to add more and more when you are trying to force a change in muscle size. The right thing to do is to first step back and take away volume and frequency and monitor how your body responds.Most often, as a natural lifter you will find that dropping this back is exactly what your body needs in order to be able to grow and resume your gains. That said, one of the other big keys to getting bigger biceps (or any other muscle for that matter) is progressive overload. Now this most often comes in the form of adding weight to the exercises that you are doing. Some will also attempt to simply add new exercises as a form of stimulus overload that keeps the gains coming.In the case of the biceps however, the variety of bicep exercises is extremely limited due to the nature of the elbow joint. Given that this is a hinge joint that functions primarily to flex and extend the elbow, the different variations of bicep exercises often look the same; they are all some form of a curl. Whether it be preacher curls, concentration curls, barbell curls or seated incline dumbbell curls, they are all just bending the elbow.This is why switching exercises is often not enough of a stimulus to promote new growth. It is here that the switching in of techniques is far more effective. I demonstrate three in particular for you in this video. I show you the In10sity technique for using heavier weights on your curls and getting more high intensity reps completed in a workout. The sliced reps technique for getting more time under tension and peak contraction. And finally, the arc variation technique that allows you to train to and through failure by manipulating the moment arm of the biceps as you fatigue.All of these techniques and more are built into my Ultimate Arms program available at http://athleanx.com and are designed to help you build your biggest biceps possible in the shortest amount of time. By training like an athlete and taking your intensity to a whole new level, you will be amazed at the impact this has on your gains.For more videos on how to get bigger arms and the best exercises for building big biceps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

The worst exercise for your low back is not squats or deadlifts. No, in fact if done properly I would argue that both of those leg exercises are capable of fortifying your lower back against breakdown and damage. In this video, I’m going to show you the leg exercise that is causing you the most lower back pain without you even knowing it.The thing about the exercise is that it often creates a delayed response and therefore makes it difficult to identify as the root cause of your pain. The leg movement I’m talking about is lying hamstring curls. The issue isn’t so much in the effect it has on the hamstrings but what is happening on the other side of the legs (in the psoas) that is causing your low back to hate you.First, it must be said that there is a bit of irony to the exercise in the first place. While the hamstring does in fact have two functions; hip extension and knee flexion, the strengthening of knee flexion with a hamstring curl isn’t even necessary if you are talking about ground based athletic activities and sports. Knee flexion in this environment is something we are given for free by gravity and by letting our body give in to the force of gravity and lower to the ground.Active knee flexion is not something that is needed in order to get us down to the ground. Now, hip extension is another matter. Strengthening your legs and their ability to pull your hips into extension behind the body is going to serve you well in every single activity you perform on the ground and in sports. So that said, the application of strengthened knee flexion is a bit misdirected and not even that necessary in the first place.That said, the lying leg curl is going to target the knee flexion function of the hamstrings and provide resistance while doing so. The issue comes in when you attempt to either cheat the weight up as fatigue sets in or just try and squeeze out a few more reps. The built in cheat is that you will rely on the isometric contraction of your deep hip flexors to shorten the moment arm on the hamstrings and help to bring your butt closer to your heel rather than the heel closer to the butt.This tricks the body into thinking that you have achieved a full rep when you really have not. The push of the hip flexors into the pad will pop your butt up into the air and allow you to continue the movement. The problem lies in what this does to the hip flexors. Often times, this will cause a reflex spasm in the psoas that can cause great discomfort in the muscles of the lumbar spine and the psoas attachment to the lower lumbar vertebrae. Often times people will feel very sore the next day in their low backs after leg day and think that they must have done something wrong when squatting or deadlifting when neither was to blame. Instead you want to focus on hamstring exercises that prioritize hip extension and if they are going to include resisted knee flexion then they do so without counter force on the hip flexors.Things like glute bridges, glute bridge and curls, physioball hamstring curls, barbell hip thrusts and glute ham raises are all great options. With the glute ham raise you want to be sure you are keeping your torso long throughout the range of motion and not shortening the body by doing the same wrong thing with your hip flexors.All in all, picking the right exercises for your legs comes down to finding those that are capable of causing the greatest gains while at the same time preventing damage and injury to your lower back. If you want to train like an athlete and get this right every time, head to http://athleanx.com and get the ATHLEAN-X Training System.

We all have exercises that we tend to fall in love with and those we tend to avoid. In this video, I’m going to show you the 8 exercises that I wish I did years ago that would have delivered better muscle, strength and stability gains much sooner. These will cover everything from the legs, core, arms, chest, shoulders, glutes and even overall training concepts that have made a significant difference in muscularity.To start, I recap with a lat pulldown variation I showcased in an individual video a few weeks ago called the rocking pulldown. This unbelievable exercise is one that I truly wish I had started doing many years ago because of its ability to allow for extension of the arm while performing the vertical pulldown exercise. You will instantly feel the intensity of the contraction in your lats once you try this exercise out.As sort of an added bonus here, I also wish I did the one arm high pulley row a lot sooner. This exercise allows you to get an incredible stretch on the lats on every rep as well as the peak contraction and extension at the bottom. Nothing has allowed me to develop the sweep of my lats better than this exercise. It’s just a shame that I avoided it for many years early on in my training.The squat is one of those lower body exercises that just can’t be avoided if you want to build your best legs possible. The problem is, many times people pick the wrong stance width and wind up paying for this mistake. I certainly did. I followed the general advice of placing your feet just outside of shoulder width and driving the knees out with the descent. The problem for me was it never felt right. I only wish I discovered just how much more natural it was for me to be much narrower with my feet.The concept of straight arm scapular strength is maybe one of the most important that I have incorporated into my training in the last ten years. The straight arm pushdown is one of the best ways to do this, however there are bar variations like the front lever raise and the headbanger pullup that I demonstrated on instagram that all hit this key attribute. My fitness idol Sylvester Stallone even tried the latter after seeing it on my post and did an incredible job with this challenging movement showing just how locked in he is on his training and strength priorities.Other key exercises you don’t want to overlook in your training are the glute ham raise and the 3 way dip. Both of these movements get muscles to work together that don’t often properly get allowed to do so. In the case of the glute ham raise you want the glutes to take over for the hamstrings, not the other way around. When weak glutes are unable to help you extend the hip, the hamstrings attempt to do so and wind up suffering strains. In the case of the dip, the obliques, serratus, and abs are all capable of working together to propel the body up and beyond the height of the bars but you have to allow them to do so. The 3 way dip exercise is much more beneficial than the regular dips since it gets these muscles to participate without sacrificing the overall effectiveness of the movement for the originally intended muscles.The key to these and any exercise for that matter is finding the ones that are capable of delivering the biggest results in the shortest period of time. In the ATHLEAN-X Training System found at http://athleanx.com you can count on getting only the workouts and exercises that deliver the biggest bang for your buck. Start training like an athlete and see just how much faster you can start seeing big gains.For more videos on the best exercises for building a bigger chest and the

Have you ever wondered if sweating more during your workouts burns more fat. In this video, I’m going to explain whether trying to get your sweat on is actually increasing the amount of body fat you are burning in your workouts or just burning you out and hurting your overall workout quality.To start, it is important to differentiate between losing weight and losing body fat. When you lose weight, it is very possible that none of the loss came from a true loss in adipose tissue. In fact, it is not uncommon for someone to lose even ten pounds in a single workout. That said, this is all water loss through sweating. If you rehydrate properly, you should put back on this weight within hours of finishing your workout.In fact, your body is built for survival. If it senses a dramatic loss in water through a monitoring of blood volume then it can trigger your thirst mechanism. The need to drink is our body’s way of helping us to replace lost fluids and get back to an environment in which we can thrive. For those of us trying to not just burn body fat but also build muscle, it stands to reason that you will never want to be dehydrated.Now, when people are looking to burn fat faster in their workouts they may wear heavy workout gear like a sweat suit or a rubber suit. The thought is, this will make them sweat much more and will accelerate the fat burning process. This is not correct at all. In fact, it could actually be defeating the purpose by accelerating your path to dehydration and therefore impacting the quality of your workout leading to fewer calories burned.When your core body temperature is elevated, your body releases water through the pores of your skin that eventually evaporate and help to cool you off and bring your body temp back down closer to your normal. Physical activity is not a prerequisite for this to occur. I could be standing in the middle of the Sahara desert and start sweating profusely. No physical activity is being done and therefore my caloric expenditure is greatly minimized.On the other hand, I could be doing a gut busting conditioning workout that includes burpees, box jumps, jump rope, etc in the middle of the frozen tundra in negative degree temperatures and not break a sweat. The reason is simply that the outside temps are so cold that even with all the physical activity I am not able to increase my core body temperature at all to necessitate a sweat. That doesn’t negate the fact that I’m working really hard and burning calories.At the end of the day, the only thing that matters when it comes to fat loss is that your body is being placed in a hypocaloric state quite often and consistently. This means that you are burning more calories than you are taking in. This is why fat burning workouts are not actually necessary to be lean and ripped. If you managed to decrease your calories through diet alone you could wind up getting very lean without every having to do specific conditioning workouts.That said, we tend to opt for the fat burning workouts and in doing so need to throw out the sweat factor and focus most on the intensity of the training. Now one last point that should be made. Likely if you are doing harder exercises with more effort for a longer period of time you will sweat more than if you did easy exercises at an easy pace for shorter. The first scenario is likely going to be able to raise your core temp more and increase your sweating. That could lead to the confusion of sweating equating to fat loss. Don’t be confused. It is just a byproduct of the high intensity and caloric burn.If you are looking for a program that hel

The upper chest is an area that a lot of guys struggle to develop. In this video, I’m going to show you how to get fuller pecs by putting the science back in 8 exercises for the upper chest. If you adhere to the principle of following the fibers, you will see how it is possible to add muscle to the upper portion of your chest much more quickly.It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle.If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction. We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction. The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more.The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement.Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to http://athleanx.com and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function.For more videos on the best upper chest exercises and chest workouts to build bigger pecs, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

The supplement industry is rife with false promises and scammers. In this video, I show you a form of supplement scam that boils my blood and makes me feel as if I have not done my job in educating my subscribers when it comes to spotting supplements worth investing in. To start, I have and will always stand by my point that I don’t feel supplementation is appropriate for many. If you are not willing to be consistent with your training and high quality nutrition then no supplement, even my own, should be taken since it will not shortcut the necessary process.That said, I see how we are sometimes led down the path of disillusionment by supplement companies that are willing to say anything in order to get you to part with your money and buy their products. When marketing is too hard to resist and the temptation of the promised results overcomes the desire to use your better judgement and refrain from falling for the traps, you cave in and get scammed.In my mind, there are two horrible tactics used by many supplement companies. The first, and a criminal one at that, is to knowingly put dangerous ingredients in your products. Many times, as was the case with DMAA back about 6 years ago, supplement companies were rushing to include this new ingredient into every pre workout product on the market. Some were already aware of instances of dire side effects that were being reported by those that were using it.Instead of doing the responsible thing and taking the product off the market, many companies doubled down and had sales on their products in order to get through the inventory before they were forced to take it off the shelves. This as I said is downright criminal. They should never be allowed to sell another supplement again.The second instance, and no less dishonorable, is the creation of supplements that the brand owner knows full well will do absolutely nothing of what it is promising to its users. In this video, I showcase a brand that is doing just that. In my opinion, the creators of this supplement are either just stupid or are knowingly selling a product that isn’t just ineffective. It is laughably ineffective. One of the points that I forgot to mention in making my case against the ineffectiveness of this supplement was to point out how even the 2 grams of protein claim on the label is fallacious. First of all, there is only one half of a gram of whey protein concentrate in a serving. The inclusion of amino acids is not allowable towards the overall total protein content (which it is apparent they are doing here). Even then however, with just 675 milligrams of aminos on top of the half a gram of protein, they are hitting just a little over 1 total gram by these flawed calculations.Of course however, as any scam supplement company would do, they are rounding up to two grams. This kind of stuff just boils my blood. Supplements are something that should supplement a good training and nutrition program. When that is the case, they can actually be pretty powerful in terms of the results they can deliver. Can they cause crazy bulking fast? Not necessarily but they can help you to build muscle and give you energy to train hard and recover from your workouts.The ATHLEAN-Rx supplements undergo extensive testing and verification of what is on the label. These are the same exact supplements used by today’s top professional athletes who undergo testing as part of major league baseball. If you want to get the truth in every bottle and see results that are better than with any other supplements you have used before, head http://athleanrx.com and try them out.For more

The lower chest line is something that many guys struggle to develop. In this video, I’m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection. In fact, I’m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before.I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation. It all has to do with the position of your arms in relation to your torso when doing the movement. You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward. The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest. The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower). In the sternal area of your chest however you have an additional head of the pecs called the abdominal head. This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus.If you follow the fibers and train in the same plane as these lower chest fibers then you will more effectively allow them to be activated and recruited during your chest exercises. Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing. If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out.First we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep. This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well.Next we can do a straight bar dip to hit the bottom pecs. Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more. The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep.From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers. Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles. This carries over to help you get better muscle development and a defined lower chest in the long run.There are many other exercises that I show for getting a sculpted lower chest including some home options that don’t require any equipment at all. The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area. Here I have shown you 8 exercises but you don’t have to do them all. Pick a couple and add them to your chest training and you will see a difference in no time.For a complete program to build an athletic and ripped body from head to toe (not just in your lower pecs) then head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and s

If you could only do one triceps exercise for muscle mass, this video will show you which one. The best triceps exercise for mass is one that must meet quite a few criteria, most of all, be the most effective for helping you to add size to your triceps. The three exercises going head to head for the title of the winner of this iron face off are the lying triceps extension, triceps pushdown and the close grip bench press.We can start with the classic triceps pushdown exercise. This one can be done with either a rope or a straight bar. While it does allow you to load a lot of weight to the exercise for a good progressive overload option and it does take it easy on your elbow joints, it does have its drawbacks. First, it is a bit restrictive in terms of the versatility of the move. You can only do this with a cable machine or a band and doing it with the latter will alter the strength curve and is not optimal.Beyond that, the pushdown at no point in the range of motion places your arm up over your head to put your triceps long head on stretch. If you want to build your triceps as big as possible you need to appreciate the importance of developing the long head since it accounts for almost two thirds of the size of the triceps muscle. Finally, when done in a static position, the pushdown is limited in its ability to train your triceps throughout the strength curve with peak tension.Moving on, the close grip bench press is a better option because it has the versatility of allowing you to perform it with either dumbbells or a barbell (whichever you have access to). It also allows you to load up a lot of weights and progressively overload your triceps like the pushdown. The problem comes in when you consider that much of this tension is often off loaded to the chest and shoulders rather than the triceps. This is especially true if you do not lock out the elbows on every rep since this is where the tricep muscles work the most during this exercise.Once again, the arms never get to a position above the head during this close grip bench press limiting the amount of stretch that gets applied to the long head of the triceps and ultimately the amount of growth that you will see from this compared to other moves. This leads to the winner of this iron face off, the lying triceps extension. The versatility of the exercise is there since you can once again do this with either dumbbells or a barbell or even an ez curl bar. This movement is easier on the elbow joints since, if done properly, you finish with your arms angled back from vertical which places tension on the working muscle (the triceps) rather than a compressive force on the elbow joint.What is most crucial however is that fact that the lying dumbbell or barbell extension allows you to get a great stretch on the long head of the triceps in the bottom of each rep. You can even safely exaggerate the stretch a bit by reaching your arms back a bit more at the bottom and get the stretch reflex activation that can lead to a more powerful triceps contraction. Finally, peak tension occurs with peak contraction of the exercise making it an all around arm exercise powerhouse.For a complete program that features only the exercises that work while avoiding those that are inferior, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training with the same workouts used by today’s top pro athletes who cannot afford to overlook anything in their training. Benefit from the same pro level coaching they do and watch as your gains skyrocket in just the next 90 days.For more videos on how to build bigger tricep

The next time you do lat pulldowns in your back workout, you might want to start rocking. In this video, I’m going to show you how “bad” form on the lat pulldown could actually help turn this back exercise into an even more effective one by taking advantage of muscle movement and anatomy. Now, I’m not talking about the momentum of swinging the weights around and preventing the lats from even moving the bar. Instead, you will get focused contraction in the lat muscles and even greater range of motion capable of unlocking even more muscle hypertrophy.First it helps to understand a bit of the anatomy of the lats. The key thing you want to remember is that while the lats are large and span a wide area of the back, ultimately they have a distal attachment on the upper arm. This means, the lats are going to be influenced by the position of the arm during pulldown movements.You may have seen some people performing their lat pulldowns with an underhand grip and their elbows in front of their body while others prefer to do them with an overhand grip and their elbows out to the side. Is either one right or even better than the other? Well, from a standpoint of getting a stretch on the muscle, when the elbows are out in front of the body you can get a good stretch on the lats at the top of the pulldown since the origin and insertion will be furthest from each other.That said, if you do these sitting completely upright, you will lose the ability to really extend the elbows back behind the body (a key function of the lats) and will limit the degree of contraction you are capable of. The bar will simply come to a stop around upper navel height and the range on the exercise is curtailed. You can lean back to remedy this problem but that immediately calls into action the rhomboids and upper back muscles to take over and limit the contribution and workload of the lats.If you did the overhand pulldown instead, you’d have a better ability to pull the elbows behind the body into extension but the slightest lean back would shift the focus to the rear delts rather quickly. The next thing you can do is try the rocking pulldown instead. This will allow you to get the active adduction of the arms into the side while tilting the bar near midrange to accentuate the extension of the upper arm on one side as you finish out the movement. If you haven’t tried this variation before, you will definitely want to give this one a run. You should feel an immediate difference in the intensity of the contraction of the lats and over time, better gains from doing this exercise this way. Remember not to just start by tilting the bar down. This is not even near the same as engaging the lats first by pulling the bar down as usual to about forehead height and then performing the asymmetrical tilting of the bar.For more ways to eke out every ounce of muscle from your body, you need to start taking your training seriously. The ATHLEAN-X Training System is designed to help even the most veteran of athletes to see rapid gains in size and strength by training more purposively. Imagine what it an do for you? Head to http://athleanx.com and get the program today to start training like an athlete.For more videos on how to do lat pulldowns for bigger lats and the best back exercises and workouts for wider lat muscles, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

You might have the most visible 6 pack abs in the world, but that doesn’t mean anything when it comes to how strong your core is. In this video, I’m going to show you a few important benchmark ab exercises that you can do to test the strength of your abs and see how prepared you are for either your sport, or just the sport of life.Many people confuse the visibility of the ab muscles with the strength of the abs. This is a mistake. Ultimately, the degree to which people can see your abs comes down to how dedicated you are to your nutrition and to eating well. When your body fat levels are below ten percent, you will be able to see, at the very least, a well defined outline of a six pack and even greater definition as you continue to drop.That’s all well and good, but the muscles of the core can still be incredibly weak. Confuse your ab strength when it comes to the more demanding compound lifts like the deadlift and squat and you could wind up easily attempting to lift more weight than your frame can handle. We can’t allow that to happen so I wanted to show you these ab exercises and give you a benchmark for which to measure yourself up against.I have spent a great deal of time prioritizing the strength of my core over the years because I know how critically important it is to my overall performance and function. That said, even I struggle with some of these movements.First up we work the anti-extension strength of the abs with the banded barbell rollout. The key here is to be able to not just roll out the body until your arms are fully overhead and are in an extended plank position but hold it for a split second and be able to return to the start. If you are just beginning and cannot perform even a single rollout from your toes then your benchmark should be to be able to perform these from your knees with the same proper form.We next must make sure we address our stability in the transverse plane as well. The rotational control of your core is a critically overlooked area of strength that must be addressed. Here we use the overhead barbell or dumbbell grapevine walk. The rotation of the pelvis must be controlled when you step over and back as must the twisting of the barbell once the momentum gets going. The bar is more of a challenge, but both will be difficult if you aren’t training this enough. Advanced should use at least half of your bodyweight overhead while beginners should opt for a little less than a quarter.Finally, the anti-lateral stability of your abs should be trained and tested as well. I like to use the banded leg raise. Grab a bar and anchor a band around your knees. The band should be pulling you back and to the side. If you can keep your legs headed directly north and south while doing this then you have the requisite stability in your core that I am looking for. Beginners should aim to simply prevent swinging while doing the exercises.So you can see that core stability and strong abs is key to any high functioning individual, athlete or not. If you are looking to train like an athlete and more importantly feel and look like one, head to http://athleanx.com and get our complete ATHLEAN-X Training System.For more videos on how to get a six pack fast and the best diet plan for a six pack so you can see your abs even when they are strong, be sure to subscribe to this channel on youtube at http://youtube.com/user/jdcav24