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If you ever wondered what it would be like to train like Jeff Cavaliere for 90 days, now you can see. In today’s video, Jesse from ATHLEAN-X shows off a body that followed a focused plan for the first time in his tenure with Jeff. Here, we highlight the nine most important elements of the training and nutrition that have helped him to build his muscles and body to the point it is today.
We start by taking a look back however. While some would like to criticize Jesse for wasting an opportunity training alongside one of the most respected strength coaches and trainers in the business, he has had good reason for his many starts and stops. Most of all, a history of head trauma dating back to his high school lacrosse days, which have led to multiple issues with exertion, focus and overall consistency with his workouts.
That said, for the last 90 days, for the first time ever he has been able to stick with his plan and put all aspects of it together without missing.
Here are the most important points for those of you wanting to get similar results to Jesse.
First, he continued to work on correcting the postural dysfunctions that he had all his life that left him incredibly inefficient in his big lifts. While always working on the big lifts since the beginning, he was able to progressively get better at them by improving his body’s efficiency and mechanics through his corrections. Once non-existent, his ability to extend through his thoracic spine made his squat and deadlift improve immensely. Now, he works on the individual postural drills and corrective exercises that are most impactful on him and specific to his unique needs.
During the last 90 days however, Jesse focused heavily on progressing his totals in the big three exercises; squat, bench and deadlift. He has been able to make faster gains than many during this time largely due to the fact that his foundation is strong and his technique was easier to fix with inefficiencies diminished. In fact, he has been able to accrue some numbers in these three lifts that are considered advanced in some powerlifting circles when you consider his bodyweight of just 151 pounds.
Strength is and never is the only focus of ATHLEAN-X training however, it is just one part of it. In fact, making the mistake of thinking that it is the only relevant component of a comprehensive training plan leaves lifters who lack the multi-dimensional abilities and skills to do much more of what they are capable of. Jesse’s other weight training consisted of bodyweight exercises as well as hypertrophy workouts designed to create muscular inefficiency in order to cause muscle growth in specific areas. As the size and strength of these muscles are integrated back into the bigger lifts and other athletic endeavors, the end functional result is almost always much better.
Intensity techniques during his lifts were prioritized as well. Rather than taking a strictly volume approach (which can often lead to training at too low of an intensity to accumulate much muscle mass) Jesse used methods to take his body to and through failure on a good amount of his dumbbell and barbell lifts outside the big 3. Things like drop sets, pause reps and rest pause were used on exercises like dumbbell bench press, tricep extensions, bicep curls, etc with great effect.
Other changes he was able to stay consistent with for 90 days were doing face pulls every day, not forgetting to do a short but effective direct ab session and dramatically improving his nutrition.
When we talk about eating like Jeff Cavaliere we not only mean eating the right foods, but making sure to eat enough of them. People are often shocked when they see the Jeff Cavaliere Full Day of Eating video. They can’t believe how much he eats. When food is nutrient dense the calories are usually tougher to come by. Be sure to eat more and more often to ensure enough calories to fuel muscle growth without getting fat.
Finally, recovery is never to be overlooked. Ensuring that you cap off your day by getting adequate sleep is not something that can be ignored. Jesse prioritized getting to bed at around the same time every night and getting 8.5 to 9 hours of rest to help his muscles grow bigger and stronger.
If you want to experience the same type of results that Jesse has seen, then it’s time to get on a plan. Find all of the workout and meal plans available at athleanx.com by clicking on the link below. Start training and eating like an athlete and you’ll be surprised at just how many gains you can make in the next 90 days.
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