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Stretching is KILLING Your Gains (BIG MISTAKE!)

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Date: 2017-12-10 00:02:08

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Stretching, when done the right way at the wrong time can absolutely be killing your gains. The issue is that many people do not know the difference between active and static stretching and the impact that doing one over the other before your workout can be having on your strength and ultimately your size gains. In this video, I’m going to show you why you should not do static stretching that you hold for any length of time before you train if you want to get maximum muscle growth and strength.

The issue boils down to neural efficiency. When you perform any movement, it doesn’t matter if it is something you would define as an exercise, your body has a stored pattern for accomplishing it. It does this in order to create movement efficiency. If I drop a pen on the ground and I bend to pick it up, your body doesn’t have to think about every single joint component of motion that is needed to get you down to the ground. Instead, it thinks of the “squat” movement in general and is able to instantly help you down to the floor without wasting any time.

When you perform static stretching of muscles that are going to be trained in your workout that day, you are negatively interfering with your stored engrams or motor patterns. While increasing flexibility and the length of a muscle can be a very good thing long term, doing stretches just prior to your workout that temporarily do this can have this associated downside that winds up costing you gains from your workouts.

The length tension relationship between muscles is something that you have that is unique to you and different from one muscle to the next. While not all length tension relationships are optimal, it is still what your body is used to and what is being used by it when calling on the stored motor pattern when performing a movement. Static or passive stretching before a workout will temporarily disrupt these patterns by affecting the actin and myosin cross bridging.

If you were going to use this method of warming up for a workout, you would then have to spend a significant amount of time prior to starting your training just to attempt to re-integrate the movements to better match up to the engrams stored for that movement pattern or exercise. In this case, I would suggest doing two or three light sets of each of the exercises you were going to do in that workout after completing the static stretching routine. This could add at least a half an hour to your workout when you account for the stretching and the re-integration.

There is a better way. You can instead opt to perform active or dynamic stretching for the muscles that are going to be involved in the exercises you are about to perform that day. These are movement stretches that take your joints actively into new ranges without ever holding for any length of time. The disruption to the muscles is greatly minimized and your ability to feel loose and perform at a high level is maintained.

That said, static stretching is still vital and has a place in your routine. The best thing to do is do your stretches for the muscles that you worked that day, later on at night before you go to bed. When you sleep, your body heals itself and the muscles that were trained tend to heal a bit shorter. You can lessen this shortening effect by performing the static stretches just before laying down. When you wake up the next morning you should not only feel more loose but you will likely have less muscle soreness as well.

If you are looking for a program that puts the science back in not just stretching but everything you do in your workout, head to http://athleanx.com and get the ATHLEAN-X Training System. See why today’s top athletes and performers are turning to this program in order to be in the best shape of their lives. Now you can too.

For more stretching videos and routines for increasing flexibility, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Reunited With The Gang

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Date: 2017-12-08 17:52:55

First vlog I’ve uploaded for a while. A few clips of Brad’s meal prep video, my thoughts on training partners, along with a few of my plans for 2018.

» Website: http://www.mikethurston.co.uk/

» My Instagram: https://www.instagram.com/mikethurston

» Brad’s Instagram: https://www.instagram.com/brad_tarren/ (His YouTube channel will be live soon, along with the full meal prep vid!)

» http://www.ehplabs.com/store (Discount Code Mike10 for 10% Off)

Training Edit by Keaton Rich

Track ID:

1:34 – C Biz – Look At You
3:29 – Kojo Funds & Kyze – Real Ones

 

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Chest and Shoulder Workout Finisher (GET JACKED!)

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Date: 2017-12-07 23:00:00

Get jacked in 90 days here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

The perfect way to end any chest and shoulder workout is with an awesome chest and shoulders exercise finisher. In this video, I’m going to show you one move that you can do at the end of any chest workout, delt workout or even upper body workout to put the final nail in the coffin and get those gains coming even faster than ever.

The key to this finisher is activating multiple muscle groups at once. Given the proximity of the muscles that we are targeting here and the fact that these muscle functions have a great degree of overlap, we are able to really hit the area hard with this movement. This is called a crush grip front raise. The goal of the exercise is to activate the chest, shoulders, traps, abs, forearms and even your biceps in one powerful movement.

If you want to get jacked, then find a way to work this move into the end of your workout for best results. That said, I’m going to show you two different ways to do it for different results (depending on the goals of your training). I start by showing you the high rep, metabolic way to perform this. Utilizing speed reps, take a lighter dumbbell and squeeze it between the palms of your hands as hard as you can. If done properly, this will activate the muscles of the chest via the isometric adduction.

Lean forward slightly and squeeze your traps at the same time. Now, begin by lifting the dumbbell out in front of you by contracting the shoulders and front delts. From here, you want to rep out as quickly as possible and resist the burn as it mounts up. See if you can complete 100 reps without resting using a dumbbell weight that is roughly half of what you would use for a standard set of front dumbbell raises for your shoulders.

You can do this more as a hypertrophy finisher as well by increasing the weight that you are using. Here you want to reach for a weight that is almost twice what you would use in each hand during a standard set of front delt raises. Either way, the most important element to the success of this chest and shoulder workout exercise is that you work to activate all of the muscles mentioned and that you keep the tension high from the first rep to the last.

The value of workout finishers in general is to help take your workout beyond what is comfortable to you and push you into the realm where change occurs. If you want to get jacked and build bigger pecs and shoulders you will need to push yourself further than your workouts have taken you so far. That is where finisher exercises can really come in. Challenge your body to build it up bigger and stronger than ever before. Give this chest and shoulder workout finisher a try and start building bigger muscles starting today.

For a complete program that incorporates finishers into all of the workouts for more muscle gains, be sure to head to http://athleanx.com and get the MAX SIZE program. Start training like an athlete and building serious muscle using the same workout program used by today’s top professional athletes and strength coaches.

For more videos on how to build a bigger chest and shoulders as well as complete chest and shoulder workouts, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

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Brutal Bodyweight Challenge – How Many Reps Can You Do?

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Date: 2017-12-06 16:43:55

In this video we challenged ourselves to see how many reps we could do (with our own bodyweight) on a number of different compound movements.

» Website: http://www.mikethurston.co.uk/

» My Instagram: https://www.instagram.com/mikethurston

» Brad’s Instagram: https://www.instagram.com/brad_tarren/

 

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The 6 Best Trap Exercises (YOU’VE NEVER DONE!)

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Date: 2017-12-06 02:20:18

Build muscular traps here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

There are a lot of trap exercises that will help you to build a pair of massive traps. The problem is, we tend to fall in love with just shrugs and that is a big mistake on many levels. In this video, I’m going to show you 6 of the best trap exercises that you’ve never done while making sure to mix in lower trap exercises as well. No balanced set of trapezius muscles will ever be complete without paying attention to the bottom half of this important and large muscle group.

It helps to first understand the anatomy of the traps. This kite shaped muscle is one of the largest in your back as it spans from the top of your lower back all the way up to the back of your head. The more commonly associated area of the muscle is this area near the top that sticks up on top of your shoulders and gets noticed whenever someone looks at you from the front. The lesser known area is the lower traps which plays an important function in shoulder balance and postural integrity.

Here, we are going to cover 6 trap exercises that hit both the upper and lower portions of the traps. We start with the upper however by performing the common shrug exercise, but this time from our knees. The benefit of doing the exercise from your knees is that it removes the legs from the equation and prevents you from generating too much momentum during the more commonly performed standing barbell or dumbbell shrug.

Next we stay in the kneeling position and perform the overhead trap raise. I’m demonstrating this with a cable here but you can easily do it with a resistance band as well. The key is that this move shifts the focus to the lower traps and really fires them up. The goal is to raise your arms up overhead as far as you can while keeping your arms straight. Slowly lower on the way down and repeat until your lower traps are on fire.

Next we look at the twisting trap raise. Here we are taking advantage of the direction of the fibers of the upper traps. These muscles run more east to west than they do up and down. This means that if we want to contract this muscle best we want to give it an opportunity to fire in the same direction. The cable trap twist lets us do this while still allowing us to get an all important retraction of the scapula at the top of the move with resistance.

The dumbbell trap row is a killer but worth the pain it delivers in helping you to build bigger traps. Here you are going to perform a dumbbell row but will be initiating from the traps on every rep. Squeeze as hard as you can and maintain that as you perform each row. This one is a definite burner but so rewarding.

Finally, the two lightest exercises for your traps may be the hardest. Here you want to squeeze your lower traps to perform the prone press. You may find that you can’t use any weight here at all and that is not a problem. The key is to overload the lower traps and force them to work. The tubing reverse trap fly is yet another example of how light resistance can still hammer your traps and get them to respond to your training.

If you are looking for a complete program that will not only build your traps but everything else, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and build muscular, towering traps in no time.

For more videos on trap workouts and exercises for bigger traps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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Visual Impact Frequency Training

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