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WWE Sheamus Workout (BEHIND THE SCENES!)

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Date: 2018-04-18 16:47:50

Train like an Athlete – http://athleanx.com/x/my-workouts
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WWE Superstar Sheamus recently stopped by the X-Box to train with pro athlete trainer Jeff Cavaliere. These are some of the highlights of a posterior chain workout that Jeff took the 10 year veteran through.

The importance of training the posterior chain cannot go understated when it comes to training like an athlete. Most all athletic actions are performed in front of the body or moving forward. This tends to lead to imbalances and potential injury down the road. By training the entire posterior chain as a unit (rather than splitting it up into just back or just glute training) we are getting muscles to work together that prefer to and able to be much more explosive in our workouts.

This particular workout consisted of three circuits of 4 exercises. Each one hitting a different rep range and going from heavy to light with a conditioning move at the end. The key to training like an athlete is staying on your feet as often as possible and performing movements that sometimes require you to drop your ego at the door in the name of improving the strength of the smaller muscles that often get overlooked.

Sheamus left it all on the gym floor in this one. After wrestling the night before in Atlanta, the Celtic Warrior flew to Hartford for RAW the next night, undeterred by the travel and was determined to get his workout in. What you see here is just a glimpse of the intensity and effort put forth and required to finish this grueling workout.

The complete workout will be viewable on Sheamus’ Celtic Warrior Workouts channel. Trainer Jeff Cavaliere and Sheamus perform the workout together, pushing both each other and themselves to the max.

With exercises like barbell dead rows, gorilla rows, and high pull sprinter lunges along with the humbling “light” exercises that hit the smaller muscles of the upper and lower back but are no less difficult, this posterior chain workout shows exactly why “training like an athlete” means leaving no stone unturned. There are no unimportant muscles. Train them all.

Finally, the battle ropes are not only used as a conditioning tool but their capability of hitting the posterior chain (instead of the often used anterior chain options) is highlighted. See how to get your heart rate up while still building the muscles necessary to improve overall performance, posture and durability while minimizing injury risk.

There is nothing more grueling than the well publicized travel schedule of a WWE athlete. With performances in different cities 4-5 nights of the week, a commitment to training is necessary. That said, the need to prioritize recovery is paramount. This is just one example of the intensity needed to train hard without having to train long. The goal should always be to get your work in and then get out of the gym so you can recover and come back stronger for your next workout without compromising your ability to perform in the ring.

For a complete program that puts the science back in strength and lets the regular guy train just like a pro athlete, head to http://athleanx.com and get the ATHLEAN-X Training System. Incorporate explosive, well designed workouts and meal plans that will get you performing, looking and feeling like a pro in no time.

For more WWE workouts like Jinder Mahal’s and Sting’s be subscribed to our channel here on youtube at http://youtube.com/user/jdcav24

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“My Biceps Aren’t Growing” (HERE’S WHY!)

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Date: 2018-04-15 17:01:28

Bigger Arms in 6 Weeks – http://athleanx.com/ultimate-arms
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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

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LA Vlog – Venice Beach, Metroflex & Muscle Beach

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Date: 2018-04-13 11:44:17

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

» https://oneathletic.com/ 20% off MIKE20

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Track ID:

0:21 Wiz Khalifa – The Bluff
2:41 Nipsey Hussle – Effortless
8:32 YG – I Wanna Benz

 

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Worst Leg Exercise for Low Back (NOT WHAT YOU THINK!)

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Date: 2018-04-11 16:12:16

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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.

For more videos on the best leg exercises for building bigger legs and how to avoid low back pain while squatting, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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8 Exercises I WISH I Did Years Ago! (WASTED GAINS)

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Date: 2018-04-08 17:19:44

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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 5 worst exercises you can ever do in a gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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