Caller: Hello? Hey, Jeff! Jeff: What’s going on? Caller: It’s summer and I’m just trying to get myself ready. I know you’ve got a bunch of tutorials and stuff, but I just haven’t really been watching them and I’m wondering â€“ but I love your channel though â€“ what am I supposed to do here to get ready for summer in two weeks? Jeff? Bro? Broba Fett? Bro? Broseph? Jeff? What’s up, guys? Jeff Cavaliere, ATHLEANX . You didn’t do it again, did you? Did you forget to get ready for summer? Have you been hibernating.
All winter long and now you just remembered because it’s starting to get warm outside that you have to do something actually to get yourself ready? Well, I’ll tell you this: I will give you a game plan, but you’ve got to promise me one thing. You’ve got to promise me that you don’t put yourself in the same position again next year, okay? All right, so here’s what we have to do. I know this might scare some of you, but it starts and ends, always, with nutrition. Especially if you’re talking about trying to make fast changes. Now I don’t care whether your goal is to try to add muscle here in this short period of time to get ready, or if you’re trying to lose body fat. Both of them are.
Going to need to be supported by proper nutrition. When I talk about proper nutrition you’ve got to promise me that doesn’t mean that you’re going to run out and do some sort of starvation diet, or forget to eat at all, or you’re going to do some kind of a cleanse; something radical. Guys, you don’t need to do that. As a matter of fact, leading into my next point here, you’d better be fueling your body with the right types of food. And I mean, actually fueling your body. You’d better not be avoiding carbohydrates, you’d better not be avoiding healthy fats, you’d better not be avoiding protein. You’ve got to get this in if you’re going to build.
Lean muscle. The fact of the matter is, you’re going to be training your ass off over the next four weeks because nothing worth having ever comes easy. If you want to get something worth having then you’re going to have to put the work and the sweat in to do it. I promise you, if you do that over the next few weeks you are going to see some changes. Now here’s what you have to do. You’ve got to start increasing the volume of your training. Let’s face it, you only have four weeks to get something done. If you only have four weeks, if you’re doing targeted muscle group training you’re only to get one muscle group in per week if you stick to that plan.
You’ve got to increase the frequency so you can hit each area at least twice a week. But you don’t just run and do everything haphazardly. You want to have a plan that allows you to train each muscle group heavy. Overload. As hard as you can one time, and then go for the real dedicated, isolated tension on that muscles group. We can do it here in one example with our side lateral raise. I’m showing you the difference here. The first thing I’m doing is a cheat lateral. Yeah, there’s a lot of cheat involved in a cheat lateral. It got its name for a reason, but what I’m trying to do is take a weight that I don’t normally lift in a concentrated, really selective way, but I add some momentum.
To it so that can overload the eccentric and I could allow my muscles to sustain a load that they’re not used to. That’s going to spark the stimulus for new growth. We need it. We need it especially if we’re trying to make fast changes. On the other end of the spectrum, we’re going to have to come back and hit that muscle with real dedicated, concentrated tension. So I can do that with a 1.5 rep style on the same side lateral raise. We’re actually allowing the muscle to feel every single inch of the contraction as we did â€“ a little of the opposite of what we did here with the heavy cheat lateral. But both ways, we’re sustaining different types of load. Enough to cause the stimulus.
For growth. You’re going to want to take that same approach for every single muscle that you have and put it together here to make sure that we’re hitting every area twice a week. Then comes in the weak point training and when it comes to summer, like it or not, some of these areas are going to have to be seen. If calves are one of your weak areas you’re going to have to add some extra weak point training. What I like to do is recommend â€“ especially for calves â€“ to add three dedicated sessions of calf work in per week. Now, that doesn’t mean all out 30 and 45 minute sessions. You should know me better by now. We don’t need to do that even for an entire workout. With.
Best Home Workout For Men To Build Muscle Do This Anywhere To Get Jacked
Hey, what’s going on guys? Troy here with WeightGainNetwork . I’ve got an awesome, fullbody, athome workout that you can do anywhere and all you need is a pullup bar. Now I know what you guys are thinking no, I do not live at the beach. I’m just at the beach, enjoying a beautiful day and obviously you guys are going to see this workout, you can see that you can do it absolutely anywhere. So I thought it’d be cool to show you guys this cool, little pullup bar section we have on Manhattan Beach, California and all you really need to do this entire workout is one of those doorwide pullup bars. This is the onetwoblast. Almost every single muscle group in your entire body I’m going.
To show you all the exercises in a row, but ideally what you want to do is three sets of everything and you guys will be completely fatigued. This is an incredible musclebuilding routine, so let me go right into it. So first up, I’m going to do these Underhand Close Grip PullUps and what this is going to do is this is going to work our lats, our biceps, and also our upper and midback. Keep it slow and controlled. And that’s how that looks. Now we’re going to go right into Diamond PushUps, so we’re going to put our hands like this, we’re going to be working upper chest and our triceps.
And that’s how that looks. Now we’re going right into Wide Grip Pullups one of the most challenging back exercises that’s going to hit our lats, hit our back as well our biceps. So I’m just going to put my hands about as wide as I go. And that’s how the wide grip pullups look. Now next, we are going to do what I call Maximum Time Under Tension PushUps. So what you’re going to do is you’re going to do a bunch of pushups in a row to complete muscle failure, and you want to keep the muscle under tension the entire time. So here’s how it looks. So never do this keep it under tension the entire time like I’m doing right now.
And you guys get the idea. So that is going to blast your entire chest. You’re going to feel it in your arms everywhere. Next up, we got one of my favorite beach body exercises, and this is going to hit your biceps, also really hit your abs. So what you’re going to do is you’re going to go on an underhand grip, hold this position here, and you’re going to bring your knees to your elbows. And that’s how that looks. Last but not least, got to get our lower body involved, so we’re going to do a good, oldfashioned wall sit. This is one of the most challenging lower body exercises that almost nobody does.
So what you’re going to do here get down to about 90 degrees, and you’re just going to hold this position. You’re going to feel it in your hip flexors, your thighs, your hamstrings you’re going to feel it all over. You got to control your breathing. And that’s how that looks. That is a complete, fullbody, athome workout or atthebeach workout that you guys can do anywhere with just a pullup bar.