ATHLEAN-X™

Build bigger shoulders without destroying your joints! http://athleanx.com/x/build-big-shoulders-safely Building bigger shoulders can often come at a price if you choose the wrong shoulder exercises. In this video, I show you one of the absolute worst shoulder exercises you can do to build your shoulders. It includes an actual demonstration of how the rotator cuff can become impinged by simply placing the bar in the wrong position on a shoulder press. The biggest mistake people can make is to confuse the fact that they don't get pain from a shoulder exercise with that making it a good exercise for your shoulders. Couldn't be further from the truth. The fact is, 90 percent of all shoulder injuries come as a result of overuse and chronic breakdown. There are very few acute injuries that come from doing one single rep. Doing the same bad exercise over and over, rep after rep, workout after workout is the recipe for almost all shoulder injuries. In past videos I've talked about how bad the upright row is for your shoulders as well. It makes naming the worst exercise a bit tough. The problem is, there are a lot of bad shoulder exercises. Perhaps more than any other joint, due to the high degree of mobility it has with a low degree of stability. If you want to build big shoulders you need to do the right exercises that won't cause you to breakdown. We all know, being injured prevents you from training and that won't help you to add size to your shoulder muscles. For a complete workout program relied on by top professional athletes to get not just bigger wider shoulders but an overall ripped athletic physique, be sure to head to http://athleanx.com and get your 90 day ATHLEAN-X Training System. For more shoulder tips and exercise videos as well as shoulder workouts that you can try at home be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

Make faster gains with this - http://athleanx.com/x/serious-gains Subscribe to this channel here - http://bit.ly/2b0coMW There are things you can do to look bigger fast, by actually making your muscles bigger and not just sizing down your wardrobe to tighter fitting clothes. The key is to target the right muscles and learn how to hit them harder by changing just a few of the ways you do your exercises. In this video, I show you how to get bigger traps with two exercises, while at the same time, help you to avoid one of the common pitfalls of trap exercises along the way. In an effort to get a bigger looking upper body, guys will train their traps. The problem is, often times this has the exact opposite effect they were looking for as it tends to narrow down their shoulders and give them a steeper slope instead of broadening out the shoulder girdle. The end result is that they end up looking smaller and narrower rather than bigger and wider. This can be avoided however by making sure to not just work your shoulders, but figure out a way that you can train the delts along with the traps to give you a wide look. This is often ironically, something that we will do inadvertently as we do dumbbell side lateral raises for our shoulders. We will involve the traps too much. On this exercise, it takes away from the focus that the exercise should provide to the middle delts. Here however, you are wanting to get the delts to be involved as they help to support the efforts of the traps (which are predominantly responsible for executing the exercise). The two exercises shown are a standard dumbbell shoulder shrug and a new exercise which is essentially a hybrid between a hgih pull and a bent over row. First the dumbbell shrug is modified to get your arms away from your body a bit and to bend your elbows so that you are instantly activating the deltoids as well as the traps. With just this one change, one that Dwayne Johnson adopts in his training, you are effectively hitting the delts much more than with the narrower grip dumbbell shrug affords you. You can actually see the greater involvement of the delts when performed in this manner. Second, we move onto the newer exercise creation for your upper back and traps. This one is a hybrid row and high pull that will hit your traps, rhomboids, lats and delts. Once again, here you are integrating multiple muscle groups together at the same time and allowing you to lift more weight in the process. When applying the heavier weights with the combined delt and trap activation, you create the illusion you are looking for without compromising the width gained from working the delts. Faster results can be achieved when training the traps because of the higher tissue density of androgen receptors in these muscles. If you train them hard and you train them right, you will see in just a few weeks, noticeable differences in the size of your traps because of this physiologic layout. For more workouts that will help you to build muscle and see noticeable changes in your physique much more quickly, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and build the body of one. Impressive traps that stand at attention, bigger wider shoulders, and a complete set of ripped abs and powerful legs. For more workouts on how to get bigger traps and workouts to look bigger, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get unlimited ab workouts at the click of a button in the AX System... http://athleanx.com/x/unlimited-ab-workouts-available-here Six pack abs are made from the combination of two things; a locked in nutrition plan and killer ab workouts that push you past your point of comfort. Just like any other muscle group, it’s hard to expect good results if you aren’t willing to increase the intensity of your workouts. In this video, I show you a brutal six pack abs workout that you can do in just a little over 6 minutes, without needing any equipment at all. With just 6 ab exercises and very little space on the floor, you can do each of the moves in this abs workout and be well on your way to getting an impressive six pack. It’s important to note that the ab exercises shown here follow what I call the six pack progression. By including movements that target the lower abs, bottom up rotation, midrange, top down, obliques, and top down rotation you can get a complete abs workout done in just minutes. You certainly don’t have to train your abs for hours on end each week if you want to get a six pack. All you need to do is follow the right type of ab exercises and do them with adequate intensity to really get your abs to start showing. The best part about this particular six pack workout is that you can do it at home. With no equipment required at all, the ab exercises in this workout are a great option for even the most advanced trainees. Like all of the workouts available from ATHLEAN-X, don’t worry if you cannot perform this particular one because of the difficulty level. We scale all of the exercises and provide you with alternate ab exercises that you can do by giving you multiple levels of ability to select from. Both beginner ab workouts and advanced ab workouts are available at the click of a button. This home six pack abs workout is comprised of ab exercises such as one down two ups, 90/90 crunches, twisting pistons, starfish crunches and more. By simply stringing the ab exercises together in this workout in a specific sequence to target your ab strengths and weaknesses in a specific way, I’m able to help you get much more from every ab workout you do. For a complete program that will help you to get a ripped six pack while building athletic muscle from head to toe, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. See exactly what to eat and what workouts to do to build ripped athletic muscle in just 90 days. For more ab workout videos that you can do at home, as well as what to eat to get a ripped six pack fast be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Build a ripped, muscular chest with this complete workout http://athleanx.com/x/how-to-build-a-ripped-muscular-chest Every chest workout should be balanced out with some chest stretching to be sure we don’t leave ourselves too tight. When the pecs get tight (both pec major and pec minor) we wind up causing imbalances in our shoulder girdles that often lead to injuries down the road. In this video, I show you how to stretch your chest so that you keep your pec muscles loose and less vulnerable to injury. To begin with, the pec major is a fan shaped muscle that has two portions; the sternal and clavicular areas. The sternal area of the pectoralis major runs from the sternum to a point on your humerus in your upper arm. The role of this muscle is to horizontally adduct your arm as you complete a bench press or cable crossover movement. The problem is, when this muscle is tight, we will also see an internal rotation at the shoulder that will develop. This excessive internal rotation is enough to throw your shoulder joint into a position more likely to experience impingement. To stretch the pec major we have to be sure we retract our scapula and keep the head of the humerus positioned back in the shoulder joint. We want to try and avoid stretching our pecs by holding onto the corner of a door frame and leaning through the door. This can create an overload on the structures in the anterior shoulder capsule which can do damage over time. Instead, you want to position yourself in a door frame with your humerus anchored and supported against the frame. You want to lean forward just slightly and pinch your shoulder blades behind you. Turn your head away and down to increase the pull on the clavicular fibers of the pec major. To get the pec minor muscle on stretch you want to be sure you reverse the actions of the muscle. The major actions of the pec minor are to tilt the scapula forward, rotate it downward and protract the shoulder blade forward. Once again, you use the doorway to slide your arm up the jamb and aim for the exact opposite motions just listed. This will help you to upwardly rotate the scapula and retract it while tipping it back towards vertical. If you want to maintain injury free shoulders when lifting weights you are going to have to learn how to stretch your chest and pecs properly. This video shows you two stretches that you can do for your pecs to make sure they stay loose and therefore prevents you from developing imbalances in your upper body. Most of the show muscles like the chest, lats, and arms will act to internally rotate the shoulder and contribute to the problem. If you can learn how to stretch your chest the right way however you can go a long way towards preventing this from happening. For a complete workout program that shows you how to train like an athlete and overlook nothing in your training, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. If you are already dealing with joint aches and pains in your training, you will want to check out the MECHAN-X joint recovery formula offered on the site as well. For more videos on how to stretch, including quad stretches, shoulder stretches and how to stretch your mid back be sure to subscribe to our channel on youtube at http://youtube.com/user/jdcav24

Don't let overtraining slow the muscle gains you should be seeing http://athleanx.com/x/endovertraining Ask 10 guys in the gym what they think about overtraining and 5 will probably tell you it doesn't exist and the other 5 will be right! Overtraining is a very real problem for the natural lifter not aided by performance enhancing drugs. In fact, your body has a limited capacity for recovery (even when getting optimal sleep and nutrition) and therefore training volume must be respected. The concept of overtraining revolves around establishing the minimum effective dose to elicit a change in your muscles. Going beyond this dose (or volume) begins to invite muscle damage or a depletion in your body's reserves needed to fuel your recovery. That said, undertraining (the opposite of workout overtraining) can also be a problem. This comes when the workout intensity is lacking and not enough of a stimulus is provided to the muscles to cause them to have to change. The secret to a successful plateau free lifting experience is to be able to identify the symptoms of overtraining and then modify your exercise or bodybuilding workouts to eliminate the volumes causing the overtraining. Those that are experiencing signs of overtraining or are constantly over working their muscles will become more irritable, will feel more fatigued, might have a higher resting heart rate, and see all strength and size gains come to a halt. Other channels on youtube have addressed the concept of overtraining but perhaps not from the same shoes as many of the guys that are watching the videos and seeking out the information. For a detailed workout and nutrition program that provides the natural lifter with a blueprint for muscle stimulation without annihilation, therefore promoting plateau free gains from day 1 to day ninety...be sure to check out the ATHLEAN-X program at http://athleanx.com/endovertraining For more videos on proper training volume, supplements, muscle recovery and avoiding overtraining with short workouts...be sure to subscribe to our channel on youtube at http://youtube.com/user/jdcav24

Get maximally shredded here - http://athleanx.com/x/shred-fat Subscribe to this channel here - http://bit.ly/2b0coMW There are those that don’t believe a 5 minute fat burning workout without equipment can be very effective for fat loss. Then there are those that will try this home fat burning workout and be convinced they were wrong. In this video I give you a bodyweight routine that consists of just 3 exercises that, when performed at a high intensity level, will help you to start getting rid of body fat at a much faster clip. The key to the effectiveness of this workout is the effort. As you will quickly see, each of the exercises in this routine would be classified as traditional body fat burning exercises. They are all very effective for improving your conditioning while helping you to burn calories in your training. That said, when they are performed at a low intensity and done in more of cruising through your workout fashion, then they are not nearly as effective as they can be. So how do you do this workout then? It’s actually quite simple to execute just difficult to make it all the way through. You start with the simple mountain climber and ratchet up the intensity level immensely to move your legs as fast as humanly possible for 30 seconds. Now I realize that not everyone will be able to move at the same pace. That is fine. The key is that you are moving as fast as you can move. This will likely be an eye opener and you will see how quickly you were likely not moving as fast as you could on this exercise. Next you perform 20 seconds without resting, of a side kick through. This exercise will help develop the muscles of your core while improving the stability of your shoulders. Of course, when done at the much more rapid pace demonstrated here, you will be able to ramp up the fat loss benefits of the move as well. As soon as you are done with this you move into the last exercise in the sequence which is a squat burpee. The traditional burpee exercise is one that is known for its ability to burn fat and improve conditioning. That said, it can be a bit slow and drawn out. Not a great fit for this 5 minute fat burning workout routine for that reason. Instead, you can ante up the intensity of the exercise while shortening the range of motion by performing the squat burpee instead. As soon as you complete this last move you will get a brief 10 seconds rest. Then, immediately cycle back to the mountain climbers and do them for 10 seconds, follow that with 30 seconds of the side kick through and finish with 20 seconds of the squat burpee. Rest 20 seconds and then do anther round, this time doing each of the three exercises for whatever time period you have yet to do them for. Take a 30 second rest and finish up with 20 seconds of each move without rest to end this 5 minute fat burning workout. As you’ll see, it doesn’t take long to get in an effective workout but you have to be willing to work for it. We pull no punches with ATHLEAN-X, and we always shoot straight with you. That said, we know how to get results faster than most because of this. If you are ready to work hard but get results for your hard efforts, head to http://athleanx.com and get the MAX SHRED fat burning workout. For more home fat loss workout routines and the best exercises for fat loss, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Build your body with science here - http://athleanx.com/x/athlete Subscribe to this channel here - http://bit.ly/2b0coMW If you are the type that does not get sore from your bicep workout, then you need to see this. The sore in 6 minutes series continues with the biceps workout edition. With just one bicep exercise, I’m going to show you how to train your arms hard enough to elicit post workout muscle soreness regardless of how difficult it is for you to do it right now. The biceps exercise used in this workout is the incline variable curl. Choose a dumbbell that represents your 10 rep max on incline bicep curls and perform 5 reps. The key is to lower the dumbbell to a count of 3 seconds and raise it to a count of 1 second. This equals 4 seconds per rep. With each 5 reps completed you should be taking up 20 seconds of time. As soon as you are finished with the incline curl for five reps you sit up and perform 5 seated dumbbell curls using the same tempo and focus on the eccentric contraction. Finally, without resting, lean forward on the bench and perform a leaning drag curl to focus the effort on the contracted range of the bicep curl. Finish with five reps once again. Now, with little to no rest, put down the dumbbells and pick up the next set which should be five pounds less than the ones you were just using. Repeat the entire sequence for the second minute of the workout. Continue dropping five pounds on the dumbbell weight and performing the same three variations of the incline curl until you have completed five minutes of work. Now comes the icing on the cake. Go back to the original dumbbell weight that you were curling with and pick them up once again. This time you are going to be performing eccentric only repetitions. You can do this by sitting up at the end of the bench and hammer curling the weights to your thighs. From here, act as if you are getting ready to lift the dumbbells up to your chest to begin a set of bench press. This means, use your knees to hike the weights up into position. Instead of pressing them from here however you are going to let them drop down as you lean back into the incline bicep curl position. Continue performing these reps for the entire final minute if you are able to. If biceps workout soreness is something that you don’t normally feel, I can guarantee you that this is not going to be a problem after this workout. Now, this is just one way to elicit soreness in your biceps during a workout. There are others that can be done equally effectively and, as you know, it is not a requirement for results depending on what the goal of your training is at the moment. If you are looking for a workout program that puts the science back in strength to help you to build not just big biceps but an entirely muscular and athletic body, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Start training smarter and the way your body was designed to train and you will be shocked at how much more quickly your muscles will respond. For more bicep workouts and exercises for your biceps to get them bigger, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24