*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/20-greatest-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@5354timepass
Жыл бұрын
kzitem.info9z6LTGqi6Io?feature=share
@HighNLo
Жыл бұрын
Tfw you see "second chance" in the link before it even loads...
@mayankshuklla2251
Жыл бұрын
Expecting to win the giveaway this time
@JustAmaanFitness
Жыл бұрын
@@HighNLoexactly man
@rickengdahl9373
Жыл бұрын
Do you mean just click on the video...or is there some other link?
@mikemerritt8496
3 ай бұрын
Hi, I'm almost 74 years old and never been a workout nut. The past twenty years I have had health issues and lost a lot of strength. When covid hit I made up my mind to get in shape. I went from 247 pounds to 213 as of today. Six months ago I joined the YMCA and worked with a trainer, I now spend time on You Tube for better workouts and truly enjoy your channel. My whole upper body is weak. When I started working out I struggled to bench 20 pounds, now I can do 50 a few times ( I know thats not much) my goal is building overall strength but I'm mainly working my arms and shoulders. Thank you so much. Mike.
@Littlebpaulmuller-Owner
Жыл бұрын
Push 2:20 DB Bench Press 6:10 Cable Lateral Raise 10:25 Lying Triceps Extension 14:30 DB/BB Push Press 16:55 Crossover Pull 1:15 BB Ch*at Curl 3:20 Weighted Pullup 7:00 Single Arm High Cable Row 8:35 DB Waiter Curl 12:25 DB Pullover 13:35 Facepull 15:15 Rotator Cuff External Rotation 16:15 DB High Pull > Upright Row 17:55 BB Dead Row Leg 0:20 Squat 4:00 DB/BB Reverse Lunge 5:20 Deadlift 7:45 BB Hip Thrust 11:40 Reverse Hyper Abs 9:40 Hanging Leg Raise
@Littlebpaulmuller-Owner
Жыл бұрын
Post this again since this same comment got hidden after 1 day for some unknow reason
@chirayila
Жыл бұрын
Finally found it, thanks 😊
@sidairiecologistify
Жыл бұрын
❤
@antijulius
Жыл бұрын
You're a god damn hero. Thank you.
@irainkoolaidTTV
Жыл бұрын
GOATED
@mtg6792
Жыл бұрын
These exercises are cool and all, but you being able to talk while doing weighted pull ups and hanging legs raises was the most impressive part of the video.
@trimguy801
Жыл бұрын
He's a beast
@alineharam
Жыл бұрын
JC is SERIOUSLY strong.
@andrewb325
Жыл бұрын
This is the truth. Serious composure there.
@SPIKE0-0-0
Жыл бұрын
I thought that as well...like it weren't no thing for him😊....
@aaronimo1
Жыл бұрын
When you preach the exercise and do it so much that it's easy for you now Man that's goals right there
@connorm3457
Жыл бұрын
“If you don’t believe me, learn more”!!!! That made my day....💪🤙😄😄😄😄
@angeltorres9924
Жыл бұрын
I think he’s throwing shade to Sean Nalewaney who made a video hating on his waiter curls
@reecejoyce5183
Жыл бұрын
@@angeltorres9924 good. I love the waiter curls. Such a great exercise if done correctly
@RiyalRyan
Жыл бұрын
I laughed when he said it 😂 perfect
@cjmyers80
Жыл бұрын
@@angeltorres9924 I mean the waiter curls are definitely a good exercise 😂
@dotrossi6631
Жыл бұрын
Like the pause n the look thrown to the camera. Was loaded 🤣
@elvinlewis4233
Жыл бұрын
I'm 58, and you're the "only" one I trust on the internet. Your exercises work, my shape is changing, and I'm quite happy about that.
@rado3714
Жыл бұрын
Same here.
@joshua-nf3rx
Жыл бұрын
Both of you can trust me
@stayhungry1503
7 ай бұрын
yeah this guy is the real deal
@Nigel__
2 ай бұрын
He’s the best, by far.
@hilliarddillepree7717
Ай бұрын
Dr Gains also
@BillBowling-do2ht
Жыл бұрын
I stumbled across your webcite and really enjoy your succinct descriptions of the exercises. I'm a 71 year-old physical therapist with 43 years of experience. I have been a lifetime exerciser and can still crank out a few pullups. You've inspired me to add a little weight to my pullup routine. You are a great asset to the profession and make us all look good. Keep it up.
@appleapple8138
Жыл бұрын
If you don't mind, how would you program these exercises for 3 day/week sessions?
@justinl.175
Жыл бұрын
Athletic stance, hinging, placement of hands and feet, stabilizing certain muscles for certain exercises, balancing out exercises with additional correctives... It's all so great to keep hearing this repeated on these videos. Getting the hang of it can completely change the effort and intensity of the workout for the better.
@Gg-ij7li
Жыл бұрын
Jesus loves you l and is coming back soon! Believe in His death and resurrection and repent of your sins and be saved! Remember that He died and rose up again for you to be in heaven with Him! Have an amazing day ❤️❤❤❤❤
@bodrulm1
Жыл бұрын
Breathing and bracing is the other fundamental new and even intermediate lifters don't master
@pinto_8261
Жыл бұрын
@@Gg-ij7li shhhhh
@DavidDavis311
Жыл бұрын
It’s great seeing Jesse rep out that 225 squat like a warm up.
@paladindanse98
Жыл бұрын
It likely is for him
@trzaskubejbe
Жыл бұрын
@@paladindanse98 yeah he’s been for like 5 ys on this channel. He likely hit that 225 1st year.
@garrett3726
Жыл бұрын
And Jeff talk casually while benching with 95lb dumbbells
@ThickasThievesLA
Жыл бұрын
and the 375 deadlift with ease
@bellamybomb
Жыл бұрын
I thought it was just me thinking that tbh - at his size, making that weight look so easy is really impressive
@julialindsey1513
Жыл бұрын
Jeff-from the bottom of my heart THANK YOU for all of your content! I am a 25 year old woman and I have been weightlifting since the age of 14. I am also a runner, and have weightlifted on and off throughout the years. It wasn’t until I found your channel that I really started building muscle. I have been following your channel for about 5 years now and feel blessed to walk in a gym with the knowledge of exactly what I want to accomplish each day, and how. I can’t believe how much of what you share is free! Thank you!
@johnstonspace
Жыл бұрын
Hi Julia, I'm female (mature) looking for some advice - may I contact you? I'm struggling to build muscle/definition
@robsvideos1140
Жыл бұрын
Im surprised the dip didn't make the list, it's a great chest movement that also gives a good stretch. Great video Jeff!
@MihirS84
Жыл бұрын
Exactly my thoughts! Dips are known as the upper body squat. They work the chest, shoulders and triceps unbelievably well. To include an exercise like the waiter curl and exclude the dip was ridiculous.
@rhysbevan6767
Жыл бұрын
I can only assume its because some people really struggle with their shoulders on a proper dip. If you do the other pushing moves in his 20, you'll get all the benefits of a dip anyway. Jeff often programs it in though, so its probably his 21st exercise 🤣💪
@sluster
Жыл бұрын
for some of us with shoulder injuries dips can be problematic. I love the exercise and miss it but the push options he offered cause me fewer issues
@mpthorvonericksen
Жыл бұрын
I was surprised the Crossover got the nod over the dip. - Also the Dip movement has some more real world applications aka 'functionality'
@gregp1707
Жыл бұрын
Dips in my top 5!
@fransinigiraldo4695
4 ай бұрын
My ritual now is playing Jeff’s vids as I exercise. Best motivator Thank you!!!
@tonynorris1506
Жыл бұрын
I was a personal trainer 10yrs ago, got into a wreck and got lazy for years. Saw this channel, started working out in the AM.... Got back to where i was in maybe 2 months. Got lazy again and life circumstances, ran across this channel again and was back at it immediately! Jeff covers the fine details that makes working out fun again! The fine details are EVERYTHING!
@appleapple8138
Жыл бұрын
If you don't mind, how would you program these exercises for 3 day/week sessions?
@vishalnirmal666
Жыл бұрын
The best channel, following since 6 years. Never disappointed 💯💯
@gary_michael_flanagan_wildlife
Жыл бұрын
Thanks Jeff!! I started cleaning up my diet and learning how to use correct form in 2017 and you have changed my life. I am now the leanest guy in my gym and you have always been my inspiration for what I want my physique to look like. It’s fun to get lean and watch all the muscles expose which is part of the fun of getting really lean. I do believe in not bulking, but in recomping by going into a slight surplus periodically which I have done successfully since 2017. For anyone looking to change their life, you have to find a motivator first. Whatever that is and then stick to a solid diet and do enough exercise to notice a difference. One mistake I made was doing keto for 2 years. I believe keto can work awesome to initially drop a lot of weight, but I should have transitioned right away to a higher carb low fat approach. It took me a few years to not fear the carbohydrates. But definitely don’t fear them. If you keep fat decently low you will have much more energy for the gym on a low fat approach. Thanks Jeff!! You are one of the only influencers I trust and I can’t thank you enough for all you have done for so many of us. You don’t BS and keep us from getting hurt too.
@otterprods
Жыл бұрын
"I am now the leanest guy in my gym..." How have you determined that?
@dawsonsschittcreek5395
Жыл бұрын
@@otterprods Must work out in his basement
@gary_michael_flanagan_wildlife
Жыл бұрын
@@otterprods I have a very small gym 😝
@MichaelSharratt
Жыл бұрын
Face pulls and external rotation movements have helped me work through and correct some agonising shoulder pain. But always gently gently 😁
@gordonfreeman2070
Жыл бұрын
A workout that includes these exercises Day 1 - Upper Body Barbell Dead Rows: 3 sets x 8-10 reps Dumbbell Bench Press: 3 sets x 8-10 reps Dumbbell Pullovers: 3 sets x 10-12 reps Face Pulls: 3 sets x 10-12 reps External Rotations: 3 sets x 15-20 reps Day 2 - Lower Body & Core Squats: 4 sets x 8-10 reps Lunges: 3 sets x 10 reps per leg Hanging Leg Raises: 3 sets x 15 reps Reverse Hyperextensions: 3 sets x 15 reps Day 3 - Rest Day 4 - Upper Body Push Press: 4 sets x 6-8 reps High Pull: 3 sets x 8-10 reps Lying Tricep Extensions: 3 sets x 10-12 reps Cable Cross-overs: 3 sets x 10-12 reps Day 5 - Lower Body & Core Deadlifts: 4 sets x 6-8 reps Bulgarian Split Squats: 3 sets x 8-10 reps per leg Hanging Leg Raises: 3 sets x 15 reps Reverse Hyperextensions: 3 sets x 15 reps Day 6 & 7 - Rest
@Wylie777
Жыл бұрын
I really love watching your videos! Since before I became a Trainer, I taught myself the proper movements determined by following the fibers. And this is hopefully good news to you, but I began doing a lot of the exercise variations that you teach, specifically focused on Time Under Tension. I wasn't really liked by many of the other Trainers because I didn't feed my clients B.S. but all of my clients got the results that they were looking for. I've sent them your videos to reinforce what I've taught them because you are very credible and I appreciate you. 💪🏼😎👍🏼
@DesmondKarani
Жыл бұрын
A significant percentage of AthleanX's movements are just from his experience and not supported by data; ie, they are not any better than any other tried and tested movements out there. You'll be wasting a lot of valuable time trying to follow his every movements to "hit" all muscles when you can just do the research yourself and understand what's important and what's insignificant to you. It's surprising how much people believe any KZitem content just because someone sounds knowledgeable and has a following. For instance, I don't recall any study that claims waiter's curls to be better for hypertrophy than any other curl. Just because you feel it doesn't mean it's better. But he gets extremely defensive whenever people call him out for bs on some of his content, insinuating that they don't know better 😒.
@JLchevz
Жыл бұрын
Damn Jeff. I've been watching your videos (on and off) for easily 10 years now. I've seen people come and go but this content always stays true to standards of professionalism.
@adammoffat6797
Жыл бұрын
Another top tier video Jeff and Jessy. Really just commenting help the channel, but I just wanted to add that this Athean-X l means a lot to me because of how much a role it played in my own fitness and self confidence. I'm now lucky enough to be in a position where I am quite confident in my physical appearance and have put enough work in where I feel able to pass on what little knowledge I have to my wife. In recent months her lifestyle, confidence, health and happiness have all improved immeasurably. It's easy to think that these are all just fitness videos, but sometimes if you are able to change lives, then that is a gift that can never be re-payed. Thanks guys. Keep up the amazing work . PS: sorry for being gross lol
@filipcesnjak2944
Жыл бұрын
1. MMA sparing, 2. Grapping sparing, 3. Striking sparing, 4. Rounds on heawy bag, 5. Diving, 6. Triatlon, 7. Swimming, 8. Rock climbing, 9. Olympic weight lifting, 10. Front squats single leg with weights, 11. Front squats with weights, 12. Deadlift, 13. Back squat with weights, 14. Junping on higher level surface, 15. Pullups, 16. Single arm lat pulldown, 17. Rowing, 18. Elastic band abb rotations, 19. Plank, 20. Assault bike.
@davidrioux611
Жыл бұрын
I like your list. I would position rock climbing 3 spots higher.
@JRRichards123
Жыл бұрын
I hadn't realized how much Jeff has had an influence on my lifting. I'm watching this stuff thinking, yes, that's what I think about while doing...XXX. Thanks Jeff for all of the guidance over the years.
@Ruudwardt
Жыл бұрын
Great list and spot on commentary. I am simple man, here is list of top 5 what I do weekly: 1. Weighted pullups; all grips (this one is no-brainer, no abs workout ever needed to supplement, best lats excercise bar none, among the best for biceps, minimal chances to injure with even 1rm sessions) 2. Weighted dips on gymnastic rings (this is pure torture the heavier you go, at close to my bodyweight added it is certainly a bit dangerous and you will have to work your way there. My triceps and pecks exploded in size and strength after this - also the core and shoulder stabilization required is no joke) 3. Kettlebell snatch; clean & press (almost full body workout and perfect for warming up, works the shoulder in an unique way, great for grip and forearm strength). Kettlebell is King of weights. 4. Deadlift (no comments needed, GOAT) 5. Standing barbell press (for when the kettlebell press becomes a grind, also can be loaded more heavy) *When I get my barbell rack ready, the 5. place will likely go to
@davidrioux611
Жыл бұрын
Face Pulls with the added movement pattern of abduction (overhead arm extension) is the best exercise contribution from this channel! And the details to execute the pattern correctly are outstanding. Thank you Jeff. And I’ll even say thank you, for even everyone else using it, who hasn’t yet said thank you.
@willhoffman8045
Жыл бұрын
If you like the face pull so much why don’t u go marry it
@tjpappaert
Жыл бұрын
What I love about your content is the anatomical science you put into your feedback. Learnt a lot from your worst/best vids. Keep it up 💪💪💪, you made me train much more efficient and focused , and my results are honestly incredible. Thanks for your positive influence on people and their mindset. 👊👍💪
@cardiacdrummer5443
Жыл бұрын
Thanks for helping us start the 2023 year strong. Not everyone has the resources to have a PT. Thanks for the free advice and showing us the science in how/why to exercise
@herculesbrofister265
Жыл бұрын
it is important that you at least get it diagnosed by a professional so you know more likely what the problem is.
@cardiacdrummer5443
Жыл бұрын
@@herculesbrofister265 Agreed. No worries here, I have had multiple PT sessions post-op shoulder surgeries and have been educated of what to and not to do. Having said that, I really do wish my younger self was more careful instead of trying to do impressive pull-up maneuvers
@adambyrd6634
Жыл бұрын
Great info. One exercise that I think everyone overlooks - a sprint. Not many exercises will whip you into shape than running a few 40 yards dashes.
@KRock393
Жыл бұрын
Wanted to say, I've followed for a little bit...but been diving into the past 3 years of videos and me being a paraplegic...of course the lower body ones don't do it for me. A true excuse to skip leg day! 😂 But I've been implementing your techniques and workouts into my own and have really enjoyed and noticed the difference...especially in the help of the hand placement, working on getting my biceps to pop more and visible without the flex. Always had that issue...with good size arms, just not relaxed arm sleeve stretched, not having to wear the shmedium. But working on it with the help of your videos! 💪🏼👊🏼
@tristan105
Жыл бұрын
Knowing how incredible it is to watch Jeff depict and voice his concern about adequately utilizing the muscle groups that you're targeting makes me astonished.
@albertungui
Жыл бұрын
Great list. One of my favourites is also push ups. I know there are better options with weights, but I think it is a very complete and satisfying movement.
@edramirez2815
Жыл бұрын
You can always do weighted push ups. I don't do bench presses I suspect they messed up my shoulders a bit. Weighted push ups have taken their place. Get a backpack put some plates or there is even vest for weights.
@DamenJoost
Жыл бұрын
For me, the pull-up is the exercise that feels the best after I've done it. Its a beautiful exercise, it never really becomes light or easy.
@floofsale
Жыл бұрын
You think you will ever be in situation in your life where you need to pull yourself up? Like.. are u a rock collector who might one day find himself hanging on the side of a mountain? With no one around to help.. pulls himself up?
@DamenJoost
Жыл бұрын
@@floofsale maybe not. In that regard walking, running and swimming might be the smartest things to work on. Most upper body exercises are aesthetic first I believe, unless you want to be a powerlifter. Leg and core work can be more useful in everyday life but I cannot remember the last time life outside of the gym required me to use my biceps to the fullest extent for example!
@sbeaber
Жыл бұрын
@@floofsale Really? I have pulled myself into my window after forgetting my key several times. And onto my roof to get the frisbee for my kids. More importantly it helps with pulling stuff down as well.
@Tony-pb2gi
Жыл бұрын
@@floofsale Building a house/deck, climbing a fence, in a tree, fall off a boat, all kinds of things. If you cant pull yourself up even ONCE if your life depends on it, thats just negligent/dangerous.
@traci635
Жыл бұрын
I just love how Jeff explains and Jessie demonstrates all of these great lifts. As an older lady I just love lifting and Jeff is my favorite to watch. His videos don't have to just be for you men, us ladies love to lift and lift properly.... I feel Jeff hits the core muscle groups better then anyone I've found online
@jasondashney
Жыл бұрын
You have the same muscle groups we do so it makes sense.
@firefoxuser2557
Жыл бұрын
Thank you for going back to basics and covering the most important exercises. This is much more valuable than some crazy complicated exercises that most people won’t benefit from
@cyndimanka
Жыл бұрын
If you don’t believe me, learn more. Love it!
@praticksharma4820
Жыл бұрын
When Jeff uploads a video, KZitem gains muscles!!
@technicalsymbol8379
Жыл бұрын
Hahaha Exactly!
@yogi9072
Жыл бұрын
😀😀😀😀
@jameshorton5395
Жыл бұрын
You're going to get a lot of likes for this comment throughout the years, but it's corny as hell.
@gainsbegins
Жыл бұрын
Gains Begins
@fyrerayne8882
5 ай бұрын
Bulgarian Split Squats 😭
@masayki642
Жыл бұрын
My top 20 1. Pull up 2. Chin up 3. Chest dips 4. Incline Press 5. Lateral raise 6. Cross over 7. Arnold press 8. Pull over 9. Deadlift 10. Reverse lunge 11. Incline curl 12. Skull crusher 13. Back squat 14. Single arm dumbbell row 15. Facepull 16. Angel and devil 17. Rdl 18. Hammer curl 19. Bench press 20. Ez bar curl
@paulverroche9458
Жыл бұрын
I do add quite a few of these into my workouts. I’m over 65 and would like it if maybe you could do a video on resistance training for when we get older. So easy to do the wrong things at the wrong weight at this age. Love your channel thanks
@davidrioux611
Жыл бұрын
Back squats , front squats, Bulgarian squats, goblet squats, Jefferson squats, Zercher squats, pistol squats ( my favorite) , body weight squat (bilateral stances with no weight if it is appropriate for you) Just squat!
@001gokuson
Жыл бұрын
I really like this kind of video, being in the gym and showcasing all of the proper techniques with the people walking around in the background just makes it seem more realistic. Feels just like being at the gym and makes the video more relatable and engaging. Keep up the good work Jeff and Jesse!!
One thing I always admired about athlean is he’s a natural body builder and didn’t take any roids. His physic is what you get as a normal human who works hard and eats right. At least he’s not like 99% of the other dudes that say “follow my program, eat like me and you’ll get my results”. All those clowns forget to mention the special ingredient, roids!! I’ve fell victim to these scandals. I’ve believed in my idols and followed their plans, not getting same results. If only they’d tell you they also take roids. I know it’s taboo, but also if you’re selling packages to look like me, stop false advertising , and let people also know that if they really want those results they “need” to take roids. All the professionals are juiced. I didn’t know that before. And I’m not talking just about Olympian’s. All those pros are juicing . Some sort of something, even hgh as example. It’s just gross how they’ll sell programs and never tell people the real reason behind their results.
@KenanTurkiye
Жыл бұрын
Jeff has more subcribers than the population of about 15 european countries, some of them below: Greece 10,423,054 Portugal 10,196,709 Belarus 9,449,323 Serbia 8,737,371 Bulgaria 6,948,445 Moldova 4,033,963 Albania 2,877,797 Macedonia 2,083,374 Malta 441,543
@aquamarine99911
Жыл бұрын
And frankly, I would rather have Jeff's body than be a roided up monster. Health is the primary concern, being cut is nice, but looking like you have diverse interests in life is also desireable. If the goal is sexual attractiveness, there's no end of studies that show women aren't looking for a Michelin Man-type body.
@antediluviangocart
Жыл бұрын
@@aquamarine99911 Most women are looking for the dad bod (or what THEY actually mean when they say it, basically muscular build with a bit of a beer belly) Jeffs build is more attractive but most women dont want to compete with their man, having a man like Jeff puts pressure on the woman to also workout and produce similar results.
@jamestkirkcameron9189
Жыл бұрын
@@antediluviangocart good, I don’t want her thinking a fit and healthy life is a one way street.
@davidrioux611
Жыл бұрын
He’s a PHYSICAL THERAPIST. #1 on his resume. #2 Athlete # 3 Bodybuilder, I think sometimes too much. But I guess that’s what you need to represent yourself as to have a successful channel. Bodybuilder? I like his athletic and exercise correction contributions….
@ahrneely
Жыл бұрын
Okay. This video has made me realize there is an Athlean-X t-shirt I never knew I needed. "Don't believe me? Learn more." Best line ever.
@MatthewWetherbee
Жыл бұрын
A lot of tall guys have trouble finding pull up bars high enough to follow your advice on the pull up. We have to bend our legs back to not have them hit the floor.
@brentbakker2000
Жыл бұрын
Sometimes if you lean back a bit and depress the shoulder plus a little bit of hip flexion too in the bottom can help too straighten the knees fully(depends on the situation
@janjansen9462
Жыл бұрын
6’5’’ here, I cross my lower legs by putting my ankles on top of each other, use my knees to squeeze the weight plate, tighten my core and go lift!
@jmetallicad
Жыл бұрын
You can still engage the hollow body position without pointing your toes you just have to practice. One cue that can help dial it in is to use a band hanging from the bar and place it under the knee and push down against the resistance of the band. Forces the body into line in a similar way and then once you get used to it you can remove the band and start overloading again
@flyingsailor
Жыл бұрын
my top 20 1.weighted pull ups 2. weighted dips 3. partial db lateral raises 4. spider curls with ez bar 5. squats 6. heavy/cheat ez barbell curls 7. Db press 8. seated wide grip rows 9. seated shoulder press 10. overhead/from the side tricep extensions 11. high close grip lat pulldowns ( sidehand or alternate grips) 12. deadlifts 13. Rdls 14. leg presses with extremely narrow stance 15. Facepulls 16. barbell shrugs 17. skull crushers 18. Leg extensions 19. Hammer curls 20. Db Pullovers
@user-zh4vo1kw1z
Жыл бұрын
Bodyweight lover here so: Push-ups Pull-ups Pistol squat Hanging row Inverted deadlift (my weight varies between 240 and 290) Handstand The rest varies on need (handstand is nott specifically necessary, I just like being upside down). Edit: One of the animal flow/whatever its called/quadruped movements. Do a shoulder-to-shoulder pushing variant with a buddy for extra fun and a good wrestling style warm-up
@andrewmoonbeam321
Жыл бұрын
Also cartwheels.
@user-zh4vo1kw1z
Жыл бұрын
@@andrewmoonbeam321 never managed those :(
@filippocoppo
Жыл бұрын
You are the god of teaching. It isn’t possible to miss something when you are teaching.
@corenko
Жыл бұрын
1. Face Pulls 2. Pulling to the Face 3. Cable pulls (towards the face) 4. Inverted Cable Row (pulling to your face) 5. Rear delt rope flys
@bibbyb2865
Жыл бұрын
My top 5 ? 1: Face pulls 2: Face pulls 3: Face pulls 4: Face pulls 5: Face pulls
@josephmartinez8389
Жыл бұрын
Dose the 20 dollar bill trick require that the bill be a 20 or will any bill work? Thanks!
@gjaram
Жыл бұрын
key takeways from me from all the exercises: 1) Leg squat : the clawing/gripping the floor like tiger's claws as you sqaut down (that was a new trick) 2) Dumbbell waiter's curl ( never saw that done that way) 3) Lying flat tri-ceps extension (a variation of the skull crusher). If I don't see the bar til the end by extending out then I'm doing it correctly) Great tips Jeff!
@Hikaru.the.Warrior
Жыл бұрын
Oi, this guy is helping me get shredded. Almost there Jeff!😊 P.S. do your self a favor, I think it is in your best interest guys to buy his programs it’s worth it and you get to keep them for life. Peace ☮️ ✌️
@kyle21843
Жыл бұрын
My personal 20 in no particular order that nobody asked for: Squats Deadlifts Walking lunges Hip thrusts Dips (chest variation) Incline db bench Pushups Pull ups Barbell rows/pendley rows Lat pullovers Trap bar shrugs Bayesian curls Regular db curls Dips (tricep variation) Incline french press Tricep pushdowns Y-raises Db over head press Chest supported db rows FACEPULLS
@ftgsocial146
Жыл бұрын
Hey man just wanted to say ty for all ur videos I started about 2 years ago I'm 31 I'm 6foot2 or 6-1 just started at 125 130 lbs I'm currently 160 I've had massive strength gain and great mental health gain one my biggest problems was my back posture it has improved so much the gym has became my favorite part of my day I go everyday after work I still see myself as being to thin but I wouldn't say I'm skinny anymore I forsake have gained muscle and mass and am becoming more comfortable with myself when ever I'm feeling my gains are not their I look back to a old picture from before I started and it gets me back on focus that this is a long term journey not a sprint
@elliotwilkinson8784
Жыл бұрын
My top 5 in no particular order are: 1. RDLs 2. Curls (EZ bar) 3. Pull ups/Weight pull ups 4. Bench Press 5. Seated Calf Raises (mainly cause my calves suck so I love trying to grow them 😂)
@johnsmith1474
Жыл бұрын
You matter?
@Turnpost2552
Жыл бұрын
John dont hate
@nathankarvelas
Жыл бұрын
@John Smith Says the guy who has the same name as thousands of other people.
@elliotwilkinson8784
Жыл бұрын
@@johnsmith1474 Idk what do you think John do I matter or dont I??? If you saw me dying right in front of you would you save me John or would you leave me to die cause I dont matter? Up to you John.
@elliotwilkinson8784
Жыл бұрын
@@Turnpost2552 Not sure what Johns problem is 🤷🏽♂️
@aaronwilson9763
Жыл бұрын
Dumbbell Halos... I'm not afraid to go heavy on this one as long as I can establish a lot of connection to the lift (being able to feel every muscle within my shoulders). Suggested tips: 1. From standing position, feet slightly wide of shoulder width...keep a bend in the legs enough to feel strong and anchored...and fight to keep torso tight and as straight as possible this will protect your back. So while moving the weight through space focus on keeping your core flexed. 2. Concentrate to try to create a smooth path around the back of your head... It is in the effort to smooth out the movement pathway of the dumbbell that, seem to activate all the finer deep shoulder muscles to really contribute to this lift. 3. Start off light and only progress into heavy weight when you can feel a dynamic fatigue in your shoulders... If you love Arnold Schwarzenegger and his role as Conan the barbarian it will feel powerful when you perfect the form and are able to start getting heavier with the weigh (envision Conan wielding his heavy sword around and behind his head). Enjoy. Thanks Athlean X for sharing this Top 20!
@sophiesmith5922
Жыл бұрын
cool move...I will try this I think. I like the concept of lifting throughout a range of motion.
@zaccarter3801
Жыл бұрын
Weighted dips! Very surprised you didn’t include those considering how great of a push exercise. You have them in almost every other push/chest video.
@shombled9131
Жыл бұрын
maybe this is more geared towards beginners because dips are very difficult to do. at least for me😅
@gustavopimpao7823
10 ай бұрын
My 20 of All time would be: Barbell bench press Weighted Dips DB incline press Barbell overheadpress DB lateral raise Triceps pushdown Triceps skullchusher Barbell back squat Leg extension Hanging Leg raise DB unilateral calve raise Seated leg curls Deadlift Weighted chin-up Facepull Barbell row Bulgarian split squat Hammer curl Incline curl Barbell hip thrust But I am always up to test new routines and change my mind
@Valerie_Valkyrie315
Жыл бұрын
I've never seen you do a video in a different gym, the other people are throwing me off!😁 Great stuff. Thanks!
@karnige5804
Жыл бұрын
with my bad shoulder the DB press is a god send. I can have it at the right angle.
@harrington41
Жыл бұрын
I’d argue a walking lunge is just as good if not better than the reverse lunge.. you get the same staggered step work but with a more ballistic aspect of the lift. But what the hell do I know lol you’re clearly more successful a trainer than I am 😅
@antoniolourenco4684
Жыл бұрын
Reverse lunges make less impact on thee knee caps. But if you have good knees and balance, the walking variation is certainly more athletic i think
@nomnomyourmom
Жыл бұрын
Both are good and have different purposes
@rievenailo
Жыл бұрын
I love all the other guys who try to make their content based on criticizing this content with their main justification being I'm big, trust me bro
@ricksterdrummer2170
Жыл бұрын
I got no idea why, but the waiter curls hit on a whole other level. Best pump I’ve ever had in my long heads 💪
@felipe367
Жыл бұрын
I takes out the forearms biceps working hard (Y)
@pootersezno4912
3 ай бұрын
First time I have ever seen them, will try them tomorrow
@devidasan7054
11 ай бұрын
*My top 20 picks* Legs Bulg. Split squat Back squat Sledge push Back D. Lift Lat pull down Bent over barbell rows Chest Dips Bech press Pullover Shoulder Face pulls Lateral raise Triceps Kickbacks Lying triceps extension Biceps Db curls Incline curls Hams, glutes Hip thrust Calves Seated calves raise Traps Shrugs Forearms Wrist curls Abs Hanging leg raise
@tlc2011jlc
Жыл бұрын
Been doing what you been teaching for a couple years now and feel it's the right way and there is nothing to go back to.
@daveandrews5998
Жыл бұрын
DB waiter curls have improved my biceps workout more than any other exercise. It's no longer new to me but is still working. Thanks for the suggestion over a year ago.
@ctoogood92
Жыл бұрын
My top 20: Squat, bulgarian split squat, deadlift, romanian deadlift, bench press, overhead press, seated row, pull up, pull down, cable lateral raise, hip thrust, lunges, dips, chest fly/crossover, incline sit ups, hanging leg raises, skullcrushers, face pull, bicep curl, side plank rotation. There you got pretty much all bases covered.
@chattingwithshap8010
Жыл бұрын
Rdl - incline db press - suitcase carry - step ups - straight arm pull downs - ssb squat - Nordic curl - db tricep extension - walking db press -
@Vitjsa
Жыл бұрын
Ok. This explains a lot of the "most effective" series which I incorporated into my life and absolutely love. Keep up the good work!
@forestlittke4649
Жыл бұрын
My most favourite of past videos is the TVA crunch ..... it has sharpened my look tremendously and YOU taught it! It can be done while getting out of your vehicle, while shopping for groceries ... any where any time, not just in the bedroom or your living room.
@scott-hr3hd
Жыл бұрын
External rotation was a game changer for me. On chest and tricep days I always do 3 reps of these and shoulder pain goes away over the time of repair (2-3 days)
@sonnytrejo2403
Жыл бұрын
ATHLEAN X.... NEVER DISAPPOINTS! APPRECIATE ALL YOUR TIME AND KNOWLEDGE. LOVE AND RESPECT
@ritzg98
6 ай бұрын
Jeff: "I've got a torn bicep on that right side." Picks up a 100 pound bar like it's nothin'.
@ryanarjoon7403
3 ай бұрын
Your the boss coming to excercises just finished your 22 day excercise with bicepts and tricepts it's been a journey thanks 🇹🇹
@bobpx
Жыл бұрын
today for the first time Jeff reminded me of the late great Jack LaLanne from way back, who else remembers on b&w tv
@tonilaitinen8234
Жыл бұрын
Im new on this and i am 43 yers old. I need to get shape. So thank you alot
@GregChristian-v1w
5 ай бұрын
I appreciate this video and go back to it all the time. Thank you so much.
@djbme83
Жыл бұрын
Many of these are on your "100" program, which I've been doing for several weeks now. I love it.
@michaelstocks778
Жыл бұрын
Athlean X content is exceptional. I’ve had 6 orthopedic surgeries and a ton of issues . I’ve found ways with Jeff’s videos to be able to develop a successful workout plan while working around my injuries. I find it comical that for some reason there are a bunch of tools on social media who critique these videos with smug facial expressions while unnecessary flexing in the beginning and end of their ‘expert’ videos. The nitpicking is petty and unproductive . To each their own, but you cannot deny the fact that these videos are helpful to those who are willing to listen.
@dje9071
Жыл бұрын
I fully pivoted to decline Skullcrushers based on this advice in one of Jeff's previous videos and it's so much more effective and efficient than using a flat bench
@liqwid99
7 ай бұрын
Being in Baseball my whole life, The rotator cuff training is key for many young players I know, TY Jeff
@TheWilsonk99
Жыл бұрын
❤ ONE OF THE BEST FITNESS VIDs I’VE SEEN, BAR NONE. I CANNOT PRAISE IT ENOUGH. You, and your team, are true professionals. Thank You - K.wilson
@dhonkeypunch
3 ай бұрын
im balance challenged so watching you has helped me a alot
@yoloswaggins5385
Жыл бұрын
I cant believe he’s reccomend a bit of a cheat curl most of the guys in the gym would call this blasphemy and look down there smug noses at it. They are so against cheating and they hate it when you do more weight. In fact they sometimes even call you out on it depending on the gym you go to. Luckily im at a good gym now where everyone is cool. But yeah im glad to see this cause i sometimes like to use extra weight and explode because im training for more than just bodybuilding im training for function and fitness and explosion is massively important to me. This video has been great some of these exercises i forgot about or dont do much anymore its a fantastic refresher
@MarkPradoVideos
Жыл бұрын
Killing it on GMA Jeff! Thanks for repping PT!
@MayankElessar
5 ай бұрын
One thing different that I noticed in this video of Jeff (after watching many) is that he is in a public gym instead of his own gym which I was used to seeing... Nice 👍🏻
@patrickjulius7352
Жыл бұрын
Missing: 1. RDL 2. Weighted push up 3. DB curl 4. Chest supported row
@samuelfusato
Жыл бұрын
"If you don't believe me... learn more" 😂 amazing!
@kimdavis7812
Жыл бұрын
Love them all Jeff & Jesse… thanks guys 61 & still rockin 🦾🦾
@joshuahollis2069
Жыл бұрын
Every video I learn something to correct in my form. Thank you
@daviddwyer6824
Жыл бұрын
As someone just starting out at the gym these are amazing videos so that I can go and not feel like an idiot with no-idea.
@flowcreep5862
Жыл бұрын
Great stuff. i did your inferno max size twice in the past, that was really gruesome but set me on the right track. I used this video and the best to worst exercises videos to create my own upper/lower 4 day routine (i also do Muay ). Iv'e progressed immensely in 6 months, specially in the compounds, like the DL, Front Squat, bench press and Shoulder press. But the game changer for me was the weighted pullups. what a fantastic exercise, noticed more core, grip, shoulder and back strength that allowed me to evolve on other lifts, specially the Deadlift and the Rows. Dead Rows however hurt my back so i reverted to the pronated and supinated BB Row. In the video it's easy to see how Jesse is sometimes hurting is back with some round posture on the dead Row. that happens to me when i try to do more weight. Keep up the good work and creating phenomenal content,
@fakename2890
Жыл бұрын
All out short burst sprints, kettlebell swings, jumping squats, med ball throws, weighted pull ups, dead lifts, hanging leg raises, med ball assisted one handed push-ups, waiter curl(learned here) Face pulls (also learned here) barbell cheat curls and Zottman curls ( they are how Arnold first grew his arms) good mornings, and honestly I don't even have twenty total exercises I do. Also basic beginner Pilates and grip strength targeting exercises would all be a part of my list that might come close to twenty.
@luukpeeters4000
Жыл бұрын
This seems more like my list. Little bit more explosive work. I also like to include bench press, BackSquat and clean and press
@fakename2890
Жыл бұрын
@@luukpeeters4000 Those three are great too, for over all strength and some size gains I just don't seem to ever get around to doing them, but I know the value they can offer if practiced once or twice a week.
@billy999786
Жыл бұрын
Nice, for someone with back ache spreading the feet forward is an excellent tip. I don't know why I didn't think of it sooner. Thanks
@jorgeortega5728
Жыл бұрын
I always enjoy watching your routines, sir,you are very professional and serious about them!! Thank God for sharing the routines. Greetings 🙂🤝
@jarlielloach1468
Жыл бұрын
No particular order, but my list.. 1. Sissy squat 2. Bulgarian split squat 3. Lunges 4. Bent over rows 5. Good mornings 6. Cheat curls 7. Dumbbell pullovers 8. Gironda dips 9. calve raises 10. Monkey rows 11. Dumbbell flys 12. Wide grip bench press 13. Tricep pulldowns 14. Chin ups 15. Pull ups 16. Face pulls 17. Deadlift 18. Reverse lateral raise 19. Arnold press 20. Farmer walk
@nomnomyourmom
Жыл бұрын
1. Sissy Squat? Watch this video at 8:45 (8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)) 2. Monkey rows = Internal Rotation = Shoulder Impingement. Do Hip Hugger instead. Watch this video (How to Get Bigger Shoulders Fast (JUST DO THIS!) - athleanx) 3. Hopefully you're doing DB Flys on the floor 4. Why even do wide grip bench press? Just Less horizontal adduction for the chest. 5. Reverse lateral raise? Watch this video (How to Build Your Rear Delts (NOT REVERSE FLYS!))
@jarlielloach1468
Жыл бұрын
@@nomnomyourmom that's cool, but this is my list.. you can put whatever you want on your list
@nomnomyourmom
Жыл бұрын
@@jarlielloach1468 Not making my list, I'm informing you about the exercises in your list
@jarlielloach1468
Жыл бұрын
@@nomnomyourmom ok, that's cool.. but actually, sissy squats can reabilitate a bad knee. Reverse lateral raises can isolate the back of the shoulders.. or the traps as well, depending on the mind-muscle connection. Wide grip bench press is great for the chest.. but to each their own.
@nomnomyourmom
Жыл бұрын
@@jarlielloach1468 1. Sissy Squat nope, tells that to the PT in the vid. 2. Reverse Fly ain't doing a good job for rear delt since its function is Transverse Exntension not just Transverse Abduction, also it lacks External Rotation (also its function). _By bending the arms, you allow your arms to go further back and hit the rear delt more effective, instead of having them straight and stop at around 90 degrees. 3. Wide grip bench press ain't good for chest since it lacks horizontal adduction (Pec Function) compared to around shoulder width.
@danielmcclean7959
Жыл бұрын
I put these 20 exercises into ChatGPT and asked it to create me a one-week workout plan that avoided fatigue and injury. Here is the answer it gave (Would be good to know people's thoughts!) Sure, here is one possible workout plan that orders the exercises in a way to avoid fatigue and injury: Monday: Barbell squat: 3 sets of 8 reps Dumbbell bench press: 3 sets of 8 reps Pullup: 3 sets of 8 reps Barbell curl: 3 sets of 8 reps Tuesday: Barbell deadlift: 3 sets of 8 reps Cable lateral raise: 3 sets of 8 reps One-arm high cable row: 3 sets of 8 reps (per arm) Barbell reverse lunge: 3 sets of 8 reps (per leg) Wednesday: Dumbbell waiter's curl: 3 sets of 8 reps Lying tricep extension: 3 sets of 8 reps Hanging leg raises: 3 sets of 8 reps Barbell hip thrust: 3 sets of 8 reps Thursday: Dumbbell pullover: 3 sets of 8 reps Face pull: 3 sets of 8 reps Dumbbell push press: 3 sets of 8 reps Reverse hypers: 3 sets of 8 reps Friday: External rotation: 3 sets of 8 reps (per arm) Dumbbell high pull: 3 sets of 8 reps Barbell dead row: 3 sets of 8 reps Crossovers: 3 sets of 8 reps (per leg) Saturday and Sunday: Rest In this plan, I started with the compound exercises that work multiple muscle groups, such as the barbell squat and deadlift, and the dumbbell bench press, which hit the chest and triceps. I also alternated muscle groups in the exercises, such as the back and legs, and biceps and triceps, in order to avoid fatigue on one muscle group before working on another related muscle group. Additionally, the exercises that use cables and dumbbells were placed after those that use barbells which help to avoid fatigue on the joints. It's important to keep in mind that this is only one possible workout plan, and that your individual goals, fitness level, and any injuries or limitations that you may have should be taken into account when designing a workout plan. Remember to also include a proper warm-up and cool-down, and start with a weight that is appropriate for you and increase as you get stronger. I recommend consulting with a personal trainer or fitness professional to help design a workout plan that is tailored to your specific goals and needs.
@nomnomyourmom
Жыл бұрын
Just do Jeff's perfect workouts These are his top 20 list but he incorporates a lot more in his programs
@VAFarmDog
Жыл бұрын
Daniel, I'm looking for the same thing...how to incorporate this into a M-F workout. I tried looking at the Perfect Workouts as Nom Nom suggested but that's 11 videos and doesn't really define what to do when. I'm looking to do these each weekday, like you, or to create a M-W-F workout that hits these.
@nomnomyourmom
Жыл бұрын
@@VAFarmDog If you wanna train 3x/week, do his (Pick one): 1. Perfect Beginner 2. Perfect Total Body 3. Perfect Home Workout
@danielmcclean7959
Жыл бұрын
@@nomnomyourmom Okay cool! Thanks for the suggestion!
@appleapple8138
Жыл бұрын
This is awesome....If you don't mind, how would chatgpt program these exercises for 3 day/week sessions?
@telsat
Жыл бұрын
I’m learning a lot thank you very much
@canoe4you
Жыл бұрын
Another outstanding video full of tips and techniques! At 62 I am thoroughly enjoying and applying your sessions... Jeff Many Thanks for all the time and energy you put into this and what a transformation with Jessie!
@jockorogers9312
Жыл бұрын
Jeff, Great instruction (and inspiration). As a geezer who's been around fitness since the 1950s with some good exposure to training (obtained an FBI Law Enforcement Fitness Instructor's Cert), I'm so impressed with your work. Thank you. As a 78 year old--now long retired, I so appreciate your attention to "doing it right." I've stayed uninjured because of so many of your tips. Best, J.
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