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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. You’re probably shaking your head. If they’re the best workout techniques, then
why am I hesitant to recommend them to you? Because I think it all starts with context. I’m fortunate enough to work with a lot of
high performing athletes that tend to make every damn thing they do look good, and everything
they do look so fluid. However, sometimes what I recommend – sometimes
the advice here, on this channel, I have to take into consideration that there are a lot
of people that are going to take this advice and then maybe go out in the gym and use it. So let me start by showing you an example
of all this. The first thing is, we do something on a squat. I love to do this. Again, when I have a high performing athlete,
and when I have access to a nice, private gym like we do right here at ATHLEANX, this
is called a stuck set. So what we do is, we allow the athlete to
train with the squat until failure. When the bar gets to rest on the pins here,
if they trained to true failure they don’t have enough strength to concentrically lift
that bar back up into the rack. But that doesn’t mean that we stop the set. What we do is, we initiate an isometric contraction
by pushing as hard as we can into the bar. It essentially becomes and overcoming isometric
– I made a whole video about the benefits of these before – and we’re allowing it
to take us beyond failure. You can see that the legs start to quiver. They are guaranteed to quiver. And again, maybe if Jesse did this in the
gym he’d be self-conscious thinking that people thought he just didn’t have the strength to
lift the bar in the first place. Whereas, if Antonio Brown did this thing it’s
going to look pretty damn cool because he is pushing himself beyond failure. We can move on though because the other four
exercises here that make me hesitant to recommend, even though I love the benefits of them, are
those that make you one of ‘those guys’ in the gym that people don’t necessarily like
so much. Like, the run-the-rack technique. Now you guys know I love run-the-rack, but
if you’re going to do run-the-rack, and two other guys watch this video and they do it,
you’re either going to have a showdown at the rack, or you’re going to have to figure
out some way to tangibly hand the dumbbells off to each other to make it like a relay. Once you start doing a ‘run-the-rack’ technique
you do became a little bit of a nuisance to other people that are training with any of
the dumbbells within your reach. Even if I anticipate that somebody is doing
a ‘run-the-rack’ technique, and they’re on the 40s, or 35s I might not go and grab the
25s knowing that they might be there, or need them before I am done with them. So it becomes a little bit of a problem, but
it no less underscores how much I actually like this technique for, again, pushing through
failure. We can go over here now and take this squat
rack. God forbid we do anything but squat in the
squat rack, but the inverted row is one of my favorite exercises. Why? It’s a bodyweight exercise that we don’t
have to do just as an inverted row, like you see here. We can do more complicated, explosive things
like a plyometric row, or we can take a one-armed row here that works unilaterally to strengthen
our upper back, and to strengthen our core, to stabilize our body while we do it. The fact is, there is no better place to do
the exercise than the squat rack. It’s a great exercise that can be done very
easily at home if you just rest any sturdy bar over the back of two pieces of furniture,
or over the tops of two chairs. Along those same lines, you know I like explosive
exercises, you know I like exercises that make you more athletic. Taps is the exact example of that. But look what I’ve got here. I did it again. I took two benches and I’m using them without
even laying on top of them. As a matter of fact, I’m going to stand on
top of these damn things, and that is, again, something that might turn some heads at the
gym. But if you were an explosive athlete people
would probably look at you and put you on Instagram for that. So what you want to do is do this, if you
have the opportunity to do it. Try it because it’s a great upper body, and
lower body explosive exercise combo. You simply do a plyometric pushup with enough
force that you can generate lift to tap the top of the benches, and then you hop yourself
in, almost burpee style, jump up, quick tap of the feet on the benches, come right back
down, and repeat. By the time you’re done with, even, 10, or
12 of these you’re going to feel like you got hit by a Mack truck. That again underscores the importance of sometimes
stepping out of your comfort zone of just doing plyometric pushups in that wide open
area of the gym, and maybe have the gall, and the confidence to grab two benches at
once. Then finally, we go back to the squat rack. Here, it’s more of a technique than it is
an exercise. Sure, you’re entitled to squat in the squat
rack, but what I want you to do is try 10 sets of 10. A German volume training approach. There’s nothing that I think one of the best
ways to train your legs, is to do 10 sets of 10. Sounds pretty easy. The first set feels pretty easy. The second set feels pretty easy, but by the
time you get down to that 5th, and 6th, and 7th set you feel like you want to puke. The key here is, you can’t even really go
very far away. You’re going to occupy this rack for at least
15 to 18, or 19 minutes. Again, if your gym confidence level is up
then who cares what they think? They can’t work it with you, unfortunately. They’re going to have to find another rack. Usually there are plenty of them in the gym,
but the benefits of 10 sets of 10 cannot be diminished here. If you want to do this, guys, stick to that
one minute interval. Every time that clock hits a minute you’d
better be back underneath the bar and ready to do your next rep. So there you have it, guys. There’s my five favorite training techniques
that are seldom recommended, but now at least you know why. Look, I’m not advocating that you go out there
and become ‘that guy’ in the gym by stringing together all these things, basically taking
up residence in the gym, or at least at the squat rack because you will quickly become
the guy that everybody dislikes at the gym. What I am trying to advocate is, in context
there’s nothing wrong with gym confidence. Learning and expanding your ability to train
in a gym without having to look around, and over your shoulder. Nobody knows this more than I do. When I first started training, guys, I trained
at college and all the guys were bigger than me. I always remember “I don’t want them to
see me struggling with a weight that they think I shouldn’t be struggling with, or I
don’t want them to watch me do something wrong, and then feel self-conscious about
that”. So often times, I wouldn’t even train in the
gym. I want you guys to start exploring more opportunities. These are effective techniques. If you are going to do them, figure out a
way that you can be as courteous as possible while doing them. In the meantime guys, if you’re looking for
a training program that puts the science back in strength, and gives you all my best techniques;
you can head over to ATHLEANX.com right now and get our ATHLEANX training program. If you’ve found this video helpful make sure
you leave your comments and thumbs up below. In the meantime, I’ll be back here again in
just a couple of days with another new video for you. See you.

100 thoughts on “The 5 Best Workout Techniques I RARELY Recommend!

  1. Can anybody advise me on the advantages/disadvantages of my workouts please? Currently I train 5/6days a week. Basically twice a week I do a 1 hours thai boxing session around 30mins after which I do a full body workout with weights: core, legs etc. I do mma class 3 days a week and then the other day I do more weights. I do not have enough time to split the workouts between weight training and the other stuff. Question is will take me longer to build muscle/strength in this routine? Note that I do intend on competing so I am not after huge muscle but lean and strong. Thanks!

  2. I have been working out since I was 15. I did competitive powerlifting and built good muscle on a small frame. Now at age 48 I still workout but I need something that not only will build some solid muscle on this old body but increase my cardio. I must do a physical fitness test every 3 months. Right now I pass every eval but I want to crush it. I have a very physical job which requires me to carry a lot of gear. Any advice on adding some solid muscle with good cardiovascular stamina.

  3. Hey mike cavalier my name is Jose and I need your help with something. I'm 18 and I exercise for 45 minutes everyday and I don't see any change with my body. I don't know if I should eat more and eat more healthy food or try something else, it's hard to eat right when sometimes my family will order fast food or Chinese food or pizza. All I know is that I feel strong but I want to look strong too. So any advice you can give me I would really appreciate since I'm such a huge fan and a lot of the techniques I use for my exercise I got from you.

  4. Muscle Spindle stretch reflex is something I'd really like to see you cover! It seems like the fastest way to lengthen muscles but is always accompanied by discomfort after releasing the stretch.

  5. I use to box & was in really good shape, I always had trouble with my weight but when I started boxing the weight just fell off, my confidence sky rocketed my life was great, I was literally the healthiest person I knew! no drinking, no smoking & eating healthy. about a year or so ago I got diagnosed with an auto immune disease which makes my body weak ass all hell & literally makes the simplest task such as tying your shoes extremely difficult on the worst days.. I gained weight, I hate the fact that i feel like i cant do anything about the weight gain because I can't really go on jogs like I use to or work out at the same intensity as I once did, or at all for that matter. I look deep down & I know I can lose weight despite my condition. I know I can, & the whole point to this comment was to ask if anyone who's going through anything like this would be interested in seeing me record my journey? I would love to motivate other people who are going through the same shit I am & would love to have people support me. I'm going to lose weight regardless, just wondering if anyone would actually be interested in watching blogs & updates on my journey

  6. “They usually have enough racks.” Lmao Jeff, around here they typically have one or two squat racks. Very upsetting when they do push press in them.

  7. Sir,….i eat oats with milk, 2 bananas nd some dry fruits for brkfast…then i go for workout, then after tht, i take a meal of rice with a vegetable sabji…then evening brkfast as bread with peanut butter nd some fruits, nd then dinner, consisting of fish or eggs or paneer with chapatis…is this diet normal…or bad??????? plz tell me🤔

  8. Jeff can you make a video focusing on just nutrition id like to know the proper portions to eat while training and how many times should I eat in a day,id google it but there are so many suggestions and people that have no idea what they're saying and stupid diets I'm just interested to know how to fuel my body the correct way throughout my whole life

  9. Hey jeff, can you make a video talking about how to figure out our muscle fiber type and how to train them to their maximum potential? thanks in advance 🙂

  10. I start working on Tabata exercise 5 times a week since Sep. Control my diet, I cook pasta everyday for my breakfast. I lose 8kg now. Everyday I feel I am improving and everytime when I watch your video I learn something and I know I still have a lot to improve before give up. Thanks!

  11. Jeff, I'm interviewing for an Olympic Trainer position with my gym this week and I have to say… This career choice has a lot to do with you, your programs and your channel.

    Thank you Papa Jeff for showing me that my past career, as much as I still love being a chef, was becoming destructive to me and my family.

    I wish I could work with you directly. I share a lot of your sentiments and hope to one day be better than you.

    If I can somehow become a student of yours, I will be your person chef! Let's do it.

  12. I have a question! I often see people talk about the best reps and the best amount of sets for different types of training but I never see how many exercises 3-5? 7 different movements ? I normally have a week that’s a mix of heavy compound lifts that target my main goal and other days that’s more hiit or to condition the muscles so 3/4 times a week sometimes on the HIIT I just do squat dead lifts back to back and some punch bag rounds. Anyways when I’m targeting smaller muscles on condition days like biceps as mine are naturally easy to build unlike my chest -__- I find after only chin up BB Curls DB curls and then hammer curls I’m done I do it as a heavy in good more then drop weight and add volume. But I really want to know the rule of thumb of picking work outs I’m trying very hard to leave ego at the door but rather than read a mag on “ THE BEST WORK OUT YOU NEED “ I’d rather just plan my own I might not wanna go as heavy I might want to strength train etc

  13. Can you please do a video on shoulder height imbalance for example my left shoulder in a relaxed state sits higher than my right also am getting numbness in the left shoulder blade around teres muscle

  14. Hey, i wanna know as a bigger guy (and by big i mean fat) dyou recommend taking protein shakes. It feels as though my weight loss has decreased a lot since i've started taking protein shake regularly. So before i was losing at a constant 1kg but now with the shakes i lose maybe half a kg (and i'm including the shake in my calorie limit)

  15. People won't just put you on Instagram, but they will put you into one of those Gym Fail Compilations on Youtube 'thinking' it's a fail.

  16. Jeff gotta question. I am overweight, with a back injury. I use a stationary bike at the gym. I am up to 99 minutes at level 9 with an average metric of 85 rpm. Is there a better way to burn calories? I can do light weights, some of the training techniques you practice, I can do to a certain extent. I am motivated to get the weight off. Just having a hard time doing it… Thanx for your videos.

  17. Man, i hv watched almost all of ur vids. Nd cant believe how much hv i gained by it. This is just BCOZ of the quality of ur content. Keep up the DoPe vids Bruh…💪

  18. I'm 14 and I can't hang a pull up bar and your programs are not easy to afford when I have to bye my self and my goals are to get stronger so because I can't hang a pull up bar I did push ups all different types and i did my first three hand stand push up and I do your program 6 pack promise but I have not seen any improvement and I have goals and won't to make my goals so if you could find the time to give me some advice at [email protected] or Instagram is rvb366 please help sincerely one of your biggest fans

  19. I'm fortunate that I can use the often empty functional room for the under bar, added bonus rubber floor and no sharp things near my head like on the platforms. Also I can use step blocks rather than benches for jumping on, and not get told off for standing on the benches.

  20. dear Jeff, i tried 10 of 10 squats, and feeling my legs like hell. thanks for so precious legs workout tips. It was very difficult for me to drive for 2-3 days.
    Kishore Kumar

  21. Once saw a couple throw a bar on an occupied squat rack and put a LOT of weight on it. The idiot doing curls silently slunk away.

  22. Hi Jeff,

    In one of your videos you had recommended front barbell squats rather than rear barbell ones. I tried doing them but the only problem that I faced was that the barbell kept rolling forward from my shoulders. What am I doing wrong and what is the fix for it.

  23. Never heard of Run the Rack, but really like the idea will give it a go tomorrow. Also, thanks for reminding me of the inverted row, I had forgotten about that.

  24. For the 10 sets of 10, what's a reasonable percentage of max weight to expect in order to complete the exercise? Enough to make it challenging but not impossible

  25. What I do is, I bench press till failure add lower weight do that till failure until I get to the bar and can’t do the bar

  26. I subscribed and unsubscribed then subscribed and again unsubscribed…again and again….I always find you so wise and appreciate your helpful videos. This time, I'll be always in touch with your videos. thanks dude

  27. Best place for inverted row is the smith machine. Because no one cares what you do in there and you look cool doing something other than a squat or chest press in it

  28. This video really shows yet another reason that having a home gym is the best. I'd recommend anyone with the space do so – it's cheaper than you think, when you factor saved membership costs, gas, time to and from, etc.

  29. One question i do a 6 day prgm nw sir like arms,chest and back,legs which i repeat. This method was recomended by my father we train together. Is this method an ober training one? I have little problem with my tricep involved in it but nw i am luking to manage it by reducing the total volume for each workout hope u reply to this comment sir. Thanks for providing us this videos to help to better

  30. Can I ask a question, the isometric contraction in the stuck set or something, I don't think I heard it clearly, can we use the same principle in any exercise?

  31. If your doing the 10 sets of 10 for squats should you drop the weight as you get to higher set numbers or pick a weight and stick to that for the 10 sets

  32. I know this may be late, but the 10 sets of 10 squats sounds good to try. All of the dudes that comes to the local gym only knows chest day like bruhh I've only seen 2 to 3 guys who knows leg day in that same gym

  33. I usually go to the past midnight when it's empty, partly because I usually finish work, but mostly because it'll be empty

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    https://giveaway.athleanx.com/how-to-win.html

  35. Is a fact. There is a bunch of things that I will never try in a public gym because I have sure that someone will bore me about it.

  36. I’m nearly finished the Special Tactix program and I’m pretty sure people are asking the what the questions… luckily I really don’t care lol; can’t wait to get stuck into AX-2!!!!!

  37. most gyms are pathetic at policing these time wasters.'
    So many women and boy/men are on their phones more than they are working out.

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