*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! 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/the-only-exercises-you-need 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…
@@isthatharrasment I'm just downtrodden on my luck, I just said what I said as hyperbole. I'm sure whoever is winning these is putting the program to good use. Maybe we'll get lucky next time! 💪
Jeff changed my life, I used to have an interior pelvic tilt, rounded shoulders, messed up knees, and i used to weigh about 132lbs(very skinny for a 6'2 guy ) and that was 4 years ago, fast forward to today, i fixed all those problems and gained 30lbs of lean muscle mass and I am a complletly diffrent person right now the confidence i gained is unreal, i have no social anxiety and life is way better right now and forget to mention that Jessy transformation over the years really gave me hope too so thank you for that too
Thats incredible, iv been a lanky bastard for many many years, iv finally gotten into working out, iv only gained probrably 3 pounds of muscle but for an ecto and an hvac tech ( sweating profusively in attics for 5 hours a day ) i think 3 pounds is quite nice in 1 month
Hey man!! Just wanted to know.. Since not planning to hit the gym. With this skinny fat everyone seems to suggest to bulk or work on muscles. But idk what actually to do at home to get a bit musclar and also loose those little belly fat?
Almost everyone on the planet can access his channel, but most don't. Even those do, don't follow or stick to his advice. You did, you put the effort in, so praise to you, congratulations, you earned all the positives you now feel.
I'm a physical therapist. Just. so you can use the right terminology and not have one of us look at you oddly, you had an "anterior" pelvic tilt, not an "interior" one. (You can either have an "anterior" or a "posterior" pelvic tilt as an issue. Neutral is optimal.) Glad you're doing well. Just wanted you to be better able to describe your previous situation should it ever recur. Cheers.
I like how Jesse tends to have the more popular and common exercises that most people enjoy. But Jeff always has some super specific obscure exercise that he loves.
While I'm happy to see "Legs" wasn't a category, this still shows our bias for upper body in the sense that "Glute/hams" is one category, yet the "brachialis" gets a category all to itself!
been focusing hard on legs for the last year and just now barely seeing any results in physique. but seeing huge results in my physical ability. i cant believe how much balance ive lost ive gotten older. single leg squats holding dumbbells ftw. does anyone have a calf workout better than calf lifts? i definitely have a batter mind muscle connection with my calves now but i feel like there should be a workout that gets a more complete contraction.
@@saam6768 Unfortunately I don't think there's really a better option than calf raises, the calf muscles just don't really have many functions outside of that, but that being said, there are many different ways to perform that movement, barbell, dumbbell, various machines, single leg, explosive jumps, etc. etc, so there may be an option you haven't tried that feels better for you? A couple tips that have benefited me personally is 1.) first make sure you're elevated in some way (standing on a plate/stairs/edge of machine) so that you can drop your heels below parallel and really stretch the muscle, and embrace that stretched position and that portion of the movement. 2.) I find the calves to be one of those muscles that responds better to lower weight and higher reps, and it can take A LOT of volume, therefore 3 sets of 10 type work doesn't create enough stimulation for adaptation. (Think about how much work your calves get just from daily activity like walking, therefore you need to provide a stimulus that "overloads" them to create an adaptation) I like to do really extended drop sets, so I will do something like get on a machine, pick a weight where I can hit 16-30 reps, then drop the weight, do another 15-amrap, then get off the machine get on an elevated surface do just body weight for amrap, then get off the elevated surface, just go flat foot and again do amrap. Do a few extended sets like that, and see how that feels the next day. This is the only way in 20 years of lifting that I have found to really get my calves sore and to get them to grow. Another little tip that I've been doing recently that I think helps a little is to try to go barefoot as often as possible. I think this really helps with foot/ankle/calf strength and stability
@@eddiehauser6661 yeah i need to get something to elevate and allow myself to get more stretch, and maybe you're right about higher reps. i'll have to try that out. also, 100% on being barefoot, or at least shoes off.
TLDW: Chest: low to high crossovers or db bench press Upper chest: low to high crossovers / cable incline bench press Lower chest: weighted dips Back: 1 arm high cable row / straight arm pushdown Biceps: barbell strict curl / bb cheat curl / alternating db curls Triceps: lying tri extension / close grip bench press Front delts: db front raise / overhead press Mid delts: cheat lateral raise / cable lateral raise Rear delts: seated row / reverse pec machine Glutes/hamstrings: glute & ham raise / barbell deadlift Quads: db bulgarian leg squat / squats Traps: db incline shrugs / power shrugs Upper back: facepullls / high pull Forearms: carries (or picking up heavy stuff) / wrist rollers Brachialis: cross body hammer curls
I desperately wish Jeff did a video on scoliosis and how to strength train with it. My scoliosis impacts nearly every exercise I do, and it’s so incredibly frustrating. I don’t know what to do. I need help, Jeff!
Not sure it's necessary. Just by working on a wide array of compound and isolation exercises within your ability and limits, targeting all muscle groups over a period of 3 years, you may drastically improve your condition. I say this as someone whose hunched shoulders, collapsed chest, and anterior pelvic tilt are virtually unrecognizable since my third year of commitment to a lifestyle of lifting. Actually I don't believe I have any of those anymore. By the way, much of Jeff's earlier content actually addressed postural defects. I didn't try his advice on that though because by the time I found his content, I was quite far along and had already noticed my posture had become even impressive
So for more concrete advice, you may benefit from isolation exercises first. As far as arm and upper back workouts, your scoliosis should not affect them much. Do bodyweight exercises like pullups and tricep dips/extensions as much as possible. Carries etc. For chest, prefer isolation workouts using dumbbells and cable, but every now and then integrate compounds and machine presses For lower back, you want isolation. These will be the most painful and hardest to recover from probably. So you kind of have to take it very gently to start with and then carefully progress with loading. But make no mistake, this is your where your biggest work should be. The next biggest area to work on is your glutes. Isolation is needed, but compound works too. Lunges, RDLs and Bulgarian SS are your friends. They'll cover your hammies too. Good old squats for quads, assisted should help build strength there before trying to free squat. Calf raises shouldn't be a problem for calves.
Obviously Scoliosis is a spectrum as to severity. I've been doing dumbbell work. Suddenly the twist in my spine and difference in shoulder height isn't the limiting factor it was with a straight barbell for certain exercises.
The trick to that is not only alternating hands, but switching which side the mouse is on, so you do crossovers with you other arm (reaching for the mouse). After you build your strength, add wrist weights, so you do hundreds of curl pulses/bicep contractions with light weight.
Been watching since I’ve been 16 and now 10 years later I still am, Jeff’s the type of man to have loyal followers, always genuine and always good quality content ❤
Started lifting over 6 years ago and your channel was the first one to get me into being able to see the differences in correct movement and different variations… I still learn more to this day!
you guys are the ones that helped me become who I am today, so thank you so much! I am down 50 pounds and 20% body fat since I started watching in 2019
Well, since we are talking favourite exercises, here are mine: 1. Chest - Push ups 2. Back - Bent over DB rows 3. Shoulders - Cheated laterals 4. Triceps - Skull Crushers 5. Biceps - DB Curls 6. Lower back - SLDL/DB Deadlifts 7. Quads - DB Squats/Wall sits/DB Bulgarian Split squats(sometimes XD) 8. Hamstrings - Lying Glute Sliding Bridges/SLDL Not sure if anybody cares, just thought of sharing, lol.
This is actually a very good execution for the video; instead of just listing some exercises and do another video similar to dozens of other videos doing the same thing
You are the man Jeff, and owe you a debt of gratitude for your sciatica video that saved my life, but I love Jesse, he's a great personality to augment yours. Love you guys!!!
I train my calves. First I point my toes out and do 10 reps. I then point my toes in and do 10 reps. the last move is feet parallel and do 10 reps. That is raising the heels up off the floor. Try it you might like it.
@@livinlife8860I’d like to know the thought process too. Only thing I can think of is we are to assume they regularly do squats or leg presses, which work the calves already.
Wow! Those dumbbell benches! I've had 3 shoulder surgeries and I'm not supposed to drop the weight that low. I'm only supposed to let them go back as if I was doing them on the floor and the floor would stop my elbows.
Jeff still looks so young because he goes forward in time and then goes back in time to prevent spatial-temporal imbalances. I have a bad shoulder again and it sucks to not bench 350-365 but getting to do new exercises finally is cool. Bench hurts my shoulder, dips dont AT ALL. Weighted dips dont. So now I'll do dips for chest and body by Jake tower 200 for the pushing.
Thanks for this video 🙌♥️😁, I remember once you said that no matter how good advise I give, if it doesn’t suit you, it’s total waste, so choose the exercises that works for you and good for your body. 🙌♥️🙏🙏
Whatever makes you comfortable that day. Body temp can change sometimes. And I get hotter a couple sets into my workout so I need it cooler the more I work out. If I’m too hot, I can’t be comfortable and lift well. So just feel good and be comfortable. 😊
Jeff, what is your opinion of using a band for the 1 arm high cable row? I don't have access to a gym but do have a set of Serious Steel resistance bands and a door mount, and need something that can hopefully at least somewhat replace pull-ups for now, as I am unable to use a pull-up bar in my current living place (low ceilings and bad door layouts prevent using a door-frame bar, and can't mount to the ceiling because I don't own the place).
Thats a crazy curl weight. Ive been curling for 18 years as a non competitive and on a good day i can do solid sets of 4-6 with 160 on an EZ Curl bar. For you guys who want to curl heavy make sure your core is strong. All the way around. And if you're gonna increase weight on a curl a lot wear a damned lifting belt, the location of the weight causes spinal compression that can lead to severe issues really really fast that last years. Just a heads up.
You need to do a video on compound exercises that hit the most muscles. Im 58 male and like doing compound supersets for functionality, strength into old age. Example pull ups, dips, hanging leg lifts, squats, over head press, dragon flag, rows, push up variations, etc
If you don't have access to a gym, what is an alternative to the Glute Hamstring Raise (GHR)? A Nordic Stick does not offer the same full range of motion, but is it a decent enough substitute? 8:30
One of the best workouts I ever had was "tipping" forty foot trailers at a parcel company. You avalanche parcels onto an extendable conveyer, pick up flat pack tables and throw them on. If you order a weight set or bench, we lift it first and it's relentless. Two weeks and I saw real changes, you get lean as well. It's seriously hard work unloading three forty foot wagons in a shift with two of you inside. Try shifting one and half articulated trucks worth of stuff, on your own in eight hours. It's brutal though, I wouldn't recommend it long term unless you are young.
@3:47 Jesse says the straight arm push down has helped him with his deadlift… I wanna know more! How? I’m gonna start this in my routine to see if I can improve my deadlift (which is my favorite exercise!), and I need to improve! Maybe a video on this in detail Jesse? How this exercise has helped you, maybe show us the form, give tips, etc! :) thanks in advance! 😊
Hey Jeff, great video here and thank you for all of them. I’ve heard you state a couple of times that you work out late at night; is this for a particular reason or just the only time you can fit it into your day logistically?
1:20 So Jesse, does this mean your collarbone's better now? I ask because this was what was keeping you from BB Benching you said last September. Great work in any case. 110kg. Seriously good job.
Hey Jeff, I have been exercising the past months quite consistently and gained significant strength in my upper body. I have not included any neck exercises as I was a complete beginner focussing on chest and back. Yesterday I injured my neck when training back due to lacking strength I assume. How can I train my neck for strength to avoid injuries in the future?
Jeff - female subscriber here. Can you make a program, best exercises for women pls? I know that most of exercises are the same but was hoping to see smth geared towards women. Thanks - love your chennel
Jeff, I just had a Davinci robot-assisted inquinal hernia repair on my left side. I know you had one of these done via laparoscopy years ago... my doctor told me not to lift anything over 20 lbs., but that seems kinda ambiguous, as I can do dips and pushups without any pain or stress at the mesh site. Can I work around this with bodyweight exercises?
hey Jeff. This could be a video but where do you get your training equipment and what are the best tools to buy? From cheapest to the best money can buy. SO basically whats in your gym. Cuz I now want to buy a cable machine but there are too many. I also know there are several other tools that I am unaware of so thus maybe you can make a video of such a topic?
I’m doing the PT course at moment and honestly it does my head in how far the exercises are off. The science is from 2000s as still includes db flys/upright rows etc. am likely to fain injury if asked to demonstrate them
I notice you do face pulls with a supinated grip. I find this uncomfortable due to injuries and use a pronated grip. Does it make a difference? The end result feels the same to me. Thanks and great video!
Day 3 of asking whether there is a new PPL programme (as the one you last posted is about 3 - 4 years ago) and there’s a lot of new science and exercises you have introduced since.
My go to: Ovr Chest DB or barbell bench press upp chest incline db press lower chest w dip hor back cable row ver back pullups front delts n/a or a shoulder press mid delt lateral raise machine + light db finisher rear delt db row with elbow angled focusing on rear delt quads hack squat hamstrings seated leg curl calves standing calf raise in smith machine biceps incline seated curl triceps long head lying tricep extension tricpes short head prob a tricep pushdown with a v handle.
Jeff, can you pls do a video on lumbar herniations and cervical ridiculopathy?! Idk what to do about my hips/hip region burning all the time? It burns anytime I hinge or wants to do squats pretty much all the time it acts up really bad all I know is I have herniations but I don't know if this is a tight muscle or what but I have been working on this for months and months doing physical therapy I'm not getting results I'm doing physical therapy at home btw.but with UA-cam videos from other therapists. Suggestions?? Any help. Tysm❤
As a natural normal (not a fitness freak) guy, my back is as big as a back can be before looking "unnatural" and I've only done one exercise for it all my life. You guess it right, pull ups. Honestly, I don't see the point of complicating things (other than selling something of course), one needs no other exercise. I'm 55 and I just make sure I can comfortably do 15-20 pull ups at any time. Last month I visited a cross fit gym as a guest of my cousin's and they had these 6-7m high ropes to climb, something I hadn't tried since high school. The "class" my cousin was attending was more basic, but I asked the 20sth yr old instructor if I can try climbing the rope, to which he said if you want. I started a little cautiously (as you do when you're older and trying to do something you haven't done for ages), but soon found out this was too easy for me and quickly climbed up in a matter of a few seconds (not using legs of course). The instructor was looking at me somewhat incredulously. Yeah, I realize I used this post to brag a little, but pull ups people, that's all you need!
*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! 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/the-only-exercises-you-need
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…
Not even sure if there even is a giveaway anymore...
@@slushyslushy7777 There sure is. Remember, it’s within the first HOUR
I can't believe I'm actually in the running this time. 😮
Mr. Beast type of giveaway
@@isthatharrasment I'm just downtrodden on my luck, I just said what I said as hyperbole. I'm sure whoever is winning these is putting the program to good use. Maybe we'll get lucky next time! 💪
Jesse is such a major component to Athlean X. To have a guy that literally changed naturally before our eyes… damn motivating.
He's an inspiration. Unbelievably strong too.
Strong as fuck too. Absolute sleeper build
he also adds so much flavor to the channel in general
Jerrys George
& after a car accident too. That guy a warrior.
Jeff changed my life, I used to have an interior pelvic tilt, rounded shoulders, messed up knees, and i used to weigh about 132lbs(very skinny for a 6'2 guy ) and that was 4 years ago, fast forward to today, i fixed all those problems and gained 30lbs of lean muscle mass and I am a complletly diffrent person right now the confidence i gained is unreal, i have no social anxiety and life is way better right now and forget to mention that Jessy transformation over the years really gave me hope too so thank you for that too
Thats incredible, iv been a lanky bastard for many many years, iv finally gotten into working out, iv only gained probrably 3 pounds of muscle but for an ecto and an hvac tech ( sweating profusively in attics for 5 hours a day ) i think 3 pounds is quite nice in 1 month
Hey man!! Just wanted to know..
Since not planning to hit the gym. With this skinny fat everyone seems to suggest to bulk or work on muscles. But idk what actually to do at home to get a bit musclar and also loose those little belly fat?
Almost everyone on the planet can access his channel, but most don't. Even those do, don't follow or stick to his advice. You did, you put the effort in, so praise to you, congratulations, you earned all the positives you now feel.
I'm a physical therapist. Just. so you can use the right terminology and not have one of us look at you oddly, you had an "anterior" pelvic tilt, not an "interior" one. (You can either have an "anterior" or a "posterior" pelvic tilt as an issue. Neutral is optimal.) Glad you're doing well. Just wanted you to be better able to describe your previous situation should it ever recur. Cheers.
@@DannyPlays96 3 lbs in one month is insane
They guess each other's favorite exercises
0:30 Chest 1:40 Upper 2:15 Lower
3:00 Back
4:00 Biceps
4:55 Triceps
5:45 Front delt
6:30 Mid delt
7:20 Rear delt
8:30 Glute Ham
9:15 Quad
10:30 Upper Trap
11:40 Upper Back
12:40 Calves
12:45 Forearms
14:05 Brachialis
Can I ask why you don't train calves?
@@LanaRunzo I'm sure it's a joke
Thankyou
Thank you kind stranger!
- Chest:
Pushup with variations
DB bench press + inclination 0:42
Low to High Cross Over 1:10
Dips 1.5 dropset 2:30
- Back:
One arm high cable row 3:08
Facepulls 12:14
- Biceps:
Curls 4:08
Cross body hammer curls 14:20
- Triceps:
Lying Tricep Extensions 5:24
- Shoulders:
Front raises 6:14
Lateral raises 6:51
Seated rows 7:34
Face pulls 12:14
- Glute/Hamstrings:
RDLS 9:05
- Quads:
Squats
Dumbell Bulgarian Split Squat 9:48
- Traps:
Angle Shrugs 10:45
Power shrugs 11:30
Shrugs
- Forearms:
Wrist rolls 13:10
I like how Jesse tends to have the more popular and common exercises that most people enjoy.
But Jeff always has some super specific obscure exercise that he loves.
That is an age thing. After years of lifting you tend to get bored and want to do different things. Also an injury thing.
While I'm happy to see "Legs" wasn't a category, this still shows our bias for upper body in the sense that "Glute/hams" is one category, yet the "brachialis" gets a category all to itself!
For real! Can I get a glute med exercise please!
been focusing hard on legs for the last year and just now barely seeing any results in physique. but seeing huge results in my physical ability. i cant believe how much balance ive lost ive gotten older. single leg squats holding dumbbells ftw. does anyone have a calf workout better than calf lifts? i definitely have a batter mind muscle connection with my calves now but i feel like there should be a workout that gets a more complete contraction.
@@saam6768 Unfortunately I don't think there's really a better option than calf raises, the calf muscles just don't really have many functions outside of that, but that being said, there are many different ways to perform that movement, barbell, dumbbell, various machines, single leg, explosive jumps, etc. etc, so there may be an option you haven't tried that feels better for you? A couple tips that have benefited me personally is 1.) first make sure you're elevated in some way (standing on a plate/stairs/edge of machine) so that you can drop your heels below parallel and really stretch the muscle, and embrace that stretched position and that portion of the movement. 2.) I find the calves to be one of those muscles that responds better to lower weight and higher reps, and it can take A LOT of volume, therefore 3 sets of 10 type work doesn't create enough stimulation for adaptation. (Think about how much work your calves get just from daily activity like walking, therefore you need to provide a stimulus that "overloads" them to create an adaptation) I like to do really extended drop sets, so I will do something like get on a machine, pick a weight where I can hit 16-30 reps, then drop the weight, do another 15-amrap, then get off the machine get on an elevated surface do just body weight for amrap, then get off the elevated surface, just go flat foot and again do amrap. Do a few extended sets like that, and see how that feels the next day. This is the only way in 20 years of lifting that I have found to really get my calves sore and to get them to grow. Another little tip that I've been doing recently that I think helps a little is to try to go barefoot as often as possible. I think this really helps with foot/ankle/calf strength and stability
@@eddiehauser6661 yeah i need to get something to elevate and allow myself to get more stretch, and maybe you're right about higher reps. i'll have to try that out.
also, 100% on being barefoot, or at least shoes off.
@@satherp5 perhaps try band side ladder, I know Jeff had it as a corrective in one of the videos. For me it does the trick and lights up my glute med.
TLDW:
Chest: low to high crossovers or db bench press
Upper chest: low to high crossovers / cable incline bench press
Lower chest: weighted dips
Back: 1 arm high cable row / straight arm pushdown
Biceps: barbell strict curl / bb cheat curl / alternating db curls
Triceps: lying tri extension / close grip bench press
Front delts: db front raise / overhead press
Mid delts: cheat lateral raise / cable lateral raise
Rear delts: seated row / reverse pec machine
Glutes/hamstrings: glute & ham raise / barbell deadlift
Quads: db bulgarian leg squat / squats
Traps: db incline shrugs / power shrugs
Upper back: facepullls / high pull
Forearms: carries (or picking up heavy stuff) / wrist rollers
Brachialis: cross body hammer curls
Thank you!!
Thanks for showing us what each excersise is with a small visual because I had no idea what half of those excersises were 😅
I desperately wish Jeff did a video on scoliosis and how to strength train with it. My scoliosis impacts nearly every exercise I do, and it’s so incredibly frustrating. I don’t know what to do. I need help, Jeff!
Not sure it's necessary. Just by working on a wide array of compound and isolation exercises within your ability and limits, targeting all muscle groups over a period of 3 years, you may drastically improve your condition. I say this as someone whose hunched shoulders, collapsed chest, and anterior pelvic tilt are virtually unrecognizable since my third year of commitment to a lifestyle of lifting. Actually I don't believe I have any of those anymore.
By the way, much of Jeff's earlier content actually addressed postural defects. I didn't try his advice on that though because by the time I found his content, I was quite far along and had already noticed my posture had become even impressive
So for more concrete advice, you may benefit from isolation exercises first.
As far as arm and upper back workouts, your scoliosis should not affect them much. Do bodyweight exercises like pullups and tricep dips/extensions as much as possible. Carries etc.
For chest, prefer isolation workouts using dumbbells and cable, but every now and then integrate compounds and machine presses
For lower back, you want isolation. These will be the most painful and hardest to recover from probably. So you kind of have to take it very gently to start with and then carefully progress with loading. But make no mistake, this is your where your biggest work should be.
The next biggest area to work on is your glutes. Isolation is needed, but compound works too. Lunges, RDLs and Bulgarian SS are your friends. They'll cover your hammies too.
Good old squats for quads, assisted should help build strength there before trying to free squat.
Calf raises shouldn't be a problem for calves.
I feel you! 7 years on
Obviously Scoliosis is a spectrum as to severity. I've been doing dumbbell work. Suddenly the twist in my spine and difference in shoulder height isn't the limiting factor it was with a straight barbell for certain exercises.
Just avoid deadlift, squat, 1 arm dumbbell row, or any exercise that require heavy weight with a standing position.
Excellent. This is a helpful, feel-good video and an example of why your channel is so popular. Keep up the fine work, guys!
I am working hard to perfect Jessie's forearm program, it includes many sets late at night.
🤣
The trick to that is not only alternating hands, but switching which side the mouse is on, so you do crossovers with you other arm (reaching for the mouse). After you build your strength, add wrist weights, so you do hundreds of curl pulses/bicep contractions with light weight.
Been watching since I’ve been 16 and now 10 years later I still am, Jeff’s the type of man to have loyal followers, always genuine and always good quality content ❤
10 years later ur still 16 ?
Started lifting over 6 years ago and your channel was the first one to get me into being able to see the differences in correct movement and different variations… I still learn more to this day!
This mood in this vid is perfect!
Kids use youtube, and you're here trying to sell your dirty content commenting on any video you can🤮 absolutely vile..
12:52 made me crack tf up lmaoo Jeff went there 😂🤣
I go there too 😳😳😳
Chest 0:32
Upper chest 1:36
Lower chest 2:16
Back 2:58
Biceps 3:56
Triceps 4:50
Front delts 5:38
Rear delts 7:18
Glute ham 8:27
Quads 9:14
Traps 10:24
Upper back 11:37
Calf 12:39
Forearm 12:48
Brachialis 14:06
Fr
you guys are the ones that helped me become who I am today, so thank you so much! I am down 50 pounds and 20% body fat since I started watching in 2019
-"If it ain't broke don't fix it"
-"You have a broken bicep"
😭😭😭 4:40
😂
Diabolical. 💀
The calves one got me so much, i said the same thing a second before hearing it from you guys lol. These videos with Jessie are really nice!
Well, since we are talking favourite exercises, here are mine:
1. Chest - Push ups
2. Back - Bent over DB rows
3. Shoulders - Cheated laterals
4. Triceps - Skull Crushers
5. Biceps - DB Curls
6. Lower back - SLDL/DB Deadlifts
7. Quads - DB Squats/Wall sits/DB Bulgarian Split squats(sometimes XD)
8. Hamstrings - Lying Glute Sliding Bridges/SLDL
Not sure if anybody cares, just thought of sharing, lol.
imma big fan of skull crushers. although i use individual dumbbells.
WHAT???? I was sure that Jeff's favorite exercises included the upright row, behind-the-neck press and the behind-the-neck pull-down. Darn.
And his favourite youtuber is V shred
I too love the high pull and close grip OHP.
What? No calves? The forearm of the leg… they matter man.
I feel like this is the most difficult part to train for hypotrophy, the size is determined 95% from genetics and 5% from training
This is actually a very good execution for the video; instead of just listing some exercises and do another video similar to dozens of other videos doing the same thing
You are the man Jeff, and owe you a debt of gratitude for your sciatica video that saved my life, but I love Jesse, he's a great personality to augment yours. Love you guys!!!
I train my calves. First I point my toes out and do 10 reps. I then point my toes in and do 10 reps. the last move is feet parallel and do 10 reps. That is raising the heels up off the floor. Try it you might like it.
I'll do that and I also do it with my front of my foot on a step and my heel hanging down for a good stretch
Anyone know why he said that, i have small calves so why not ?
@@livinlife8860I’d like to know the thought process too. Only thing I can think of is we are to assume they regularly do squats or leg presses, which work the calves already.
@@switchunboxingwas thinking that too, guess it does make sense.
Weighted dips and pull ups are my go to
Beta
@@sheldonwinston4500 Treta
Wow! Those dumbbell benches! I've had 3 shoulder surgeries and I'm not supposed to drop the weight that low. I'm only supposed to let them go back as if I was doing them on the floor and the floor would stop my elbows.
Favorites
Chest -Dumbell Pullover
Triceps - lying Tricep Extentions
Biceps - Drag Curls
Legs - Elevated Summo Squat
Back - Meadows row
Shoulders - Handstand Pushups
I love your chemistry together. It always makes me giggle when you do this sort of thing. Worth the watch as always! 👍💪
Jeff still looks so young because he goes forward in time and then goes back in time to prevent spatial-temporal imbalances.
I have a bad shoulder again and it sucks to not bench 350-365 but getting to do new exercises finally is cool. Bench hurts my shoulder, dips dont AT ALL. Weighted dips dont. So now I'll do dips for chest and body by Jake tower 200 for the pushing.
Love your videos brother. Asa 59 year old guy and trainer, I appreciate the science and the common sense. Thanks!
Almost 14 million subs. And you deserve it.
Could you have a video showing facedown shrugs at some point please?
Well (well) done. Thanks. You should probably make a video like that but with dumbells only
Chest = SQUAT!
Arms = SQUAT!
Back = SQUAT!
Upper legs = SQUAT!
Lower legs = SQUAT!
Core = SQUAT!
Glutes = SQUAT!
Forearms = SQUAT!
I love y'all. Thanks for everything.
Thanks for this video 🙌♥️😁, I remember once you said that no matter how good advise I give, if it doesn’t suit you, it’s total waste, so choose the exercises that works for you and good for your body. 🙌♥️🙏🙏
Should I work out in air conditioning or not?, and what is the best ambient temperature for a heavy workout?.
Whatever makes you comfortable that day. Body temp can change sometimes. And I get hotter a couple sets into my workout so I need it cooler the more I work out. If I’m too hot, I can’t be comfortable and lift well. So just feel good and be comfortable. 😊
@@switchunboxing thanks for the feedback
This was fun. Love the vibe you guys bring together.
Jeff and Jesse together are the GOAT
their chemistry is too cute mannn .. best video
You guys are awesome! Love the training tips and techniques you share! 💪💪❤️
Jesse doing low to high crossovers=young wolverine. You see it too.
Thought the same thing even before your comment 😆
I really enjoyed this video, thank you.
Jeff, what is your opinion of using a band for the 1 arm high cable row? I don't have access to a gym but do have a set of Serious Steel resistance bands and a door mount, and need something that can hopefully at least somewhat replace pull-ups for now, as I am unable to use a pull-up bar in my current living place (low ceilings and bad door layouts prevent using a door-frame bar, and can't mount to the ceiling because I don't own the place).
Huge fan of this video format guys! Very fun, but also very informative
Thats a crazy curl weight. Ive been curling for 18 years as a non competitive and on a good day i can do solid sets of 4-6 with 160 on an EZ Curl bar. For you guys who want to curl heavy make sure your core is strong. All the way around. And if you're gonna increase weight on a curl a lot wear a damned lifting belt, the location of the weight causes spinal compression that can lead to severe issues really really fast that last years. Just a heads up.
Love videos like this for my limited home setup ❤️
You need to do a video on compound exercises that hit the most muscles. Im 58 male and like doing compound supersets for functionality, strength into old age.
Example pull ups, dips, hanging leg lifts, squats, over head press, dragon flag, rows, push up variations, etc
Hearing Jeff say he can’t squat due to his knees…. curious what he thinks about ATG/knees-over-toes and whether or not he’d incorporate it?
Been watching since i was 8 and still watching… 7 years later
‘Calves’ and ‘Forearms’ 12:45-13:00 I never have a separate day for working forearms, it's incorporated into my biceps days
Jesse's crushing it, keep it up guys!
Plss tell me the one exercise which target back as well as rear delts too. ... Coz i don't have time due to my busy schedule ❤❤
If you don't have access to a gym, what is an alternative to the Glute Hamstring Raise (GHR)? A Nordic Stick does not offer the same full range of motion, but is it a decent enough substitute? 8:30
Barbell bench, no doubt. Hits chest, shoulders, triceps and back.
LOL, I strained my calf because I neglected calf training. Now I do Calves/Tibialis at least once a week!
One of the best workouts I ever had was "tipping" forty foot trailers at a parcel company.
You avalanche parcels onto an extendable conveyer, pick up flat pack tables and throw them on. If you order a weight set or bench, we lift it first and it's relentless.
Two weeks and I saw real changes, you get lean as well. It's seriously hard work unloading three forty foot wagons in a shift with two of you inside. Try shifting one and half articulated trucks worth of stuff, on your own in eight hours.
It's brutal though, I wouldn't recommend it long term unless you are young.
@3:47 Jesse says the straight arm push down has helped him with his deadlift… I wanna know more! How? I’m gonna start this in my routine to see if I can improve my deadlift (which is my favorite exercise!), and I need to improve! Maybe a video on this in detail Jesse? How this exercise has helped you, maybe show us the form, give tips, etc! :) thanks in advance! 😊
This was a cool video. Thanks, fellas.
Hey Jeff, great video here and thank you for all of them. I’ve heard you state a couple of times that you work out late at night; is this for a particular reason or just the only time you can fit it into your day logistically?
This video was so much fun! Thank you very much. I cannot help but ask though. Have you both lost your abs?
12:40 My fav calf exercise od either elevated calf raises or barbell calf raises.
Make a video on least exercise a person need for whole body..
Case1:muscle gain
Case2:muscle train ,maintaning current muscle
This video is a pure gold!
1:20 So Jesse, does this mean your collarbone's better now? I ask because this was what was keeping you from BB Benching you said last September. Great work in any case. 110kg. Seriously good job.
Guys.., this was fun !
GOOD video, kudos.
Thanks very much
Great dynamic between you two
Jeff is the master and Jessie is the everyman that wants to be Jeff. Interesting if Jeff planned it this way.
Hey Jeff, I have been exercising the past months quite consistently and gained significant strength in my upper body. I have not included any neck exercises as I was a complete beginner focussing on chest and back. Yesterday I injured my neck when training back due to lacking strength I assume. How can I train my neck for strength to avoid injuries in the future?
You ARE...The Man!
This was fun to watch!
This video is such a vibe. 🤜🤛
I love this video! You could do a similar one with the worst exercises
this was fun to watch. good stuff
12:41 "Who trains calves? Honestly?!" LMAO🤣
Please show the shrug variation on a bench you were describing. I also have neck problems from DB shrugs.
Jeff - female subscriber here. Can you make a program, best exercises for women pls? I know that most of exercises are the same but was hoping to see smth geared towards women. Thanks - love your chennel
Jeff, I just had a Davinci robot-assisted inquinal hernia repair on my left side. I know you had one of these done via laparoscopy years ago... my doctor told me not to lift anything over 20 lbs., but that seems kinda ambiguous, as I can do dips and pushups without any pain or stress at the mesh site. Can I work around this with bodyweight exercises?
hey Jeff. This could be a video but where do you get your training equipment and what are the best tools to buy? From cheapest to the best money can buy. SO basically whats in your gym. Cuz I now want to buy a cable machine but there are too many. I also know there are several other tools that I am unaware of so thus maybe you can make a video of such a topic?
I’m doing the PT course at moment and honestly it does my head in how far the exercises are off. The science is from 2000s as still includes db flys/upright rows etc. am likely to fain injury if asked to demonstrate them
I notice you do face pulls with a supinated grip. I find this uncomfortable due to injuries and use a pronated grip. Does it make a difference? The end result feels the same to me. Thanks and great video!
Buff David Schwimmer, back with the knowledge.
Day 3 of asking whether there is a new PPL programme (as the one you last posted is about 3 - 4 years ago) and there’s a lot of new science and exercises you have introduced since.
Hey everyone, this year I started my physical transformation and my first UA-cam channel. I’d really appreciate any feedback and tips you can give me!
My go to:
Ovr Chest DB or barbell bench press
upp chest incline db press
lower chest w dip
hor back cable row
ver back pullups
front delts n/a or a shoulder press
mid delt lateral raise machine + light db finisher
rear delt db row with elbow angled focusing on rear delt
quads hack squat
hamstrings seated leg curl
calves standing calf raise in smith machine
biceps incline seated curl
triceps long head lying tricep extension
tricpes short head prob a tricep pushdown with a v handle.
Good to hear about the cheat laterals.
I'll have to try those.
A good, fun clip! I laughed out loud when it came to calf exercises. I, too, steer clear of em
Starting the day with positive energy
Jeff, can you pls do a video on lumbar herniations and cervical ridiculopathy?! Idk what to do about my hips/hip region burning all the time? It burns anytime I hinge or wants to do squats pretty much all the time it acts up really bad all I know is I have herniations but I don't know if this is a tight muscle or what but I have been working on this for months and months doing physical therapy I'm not getting results I'm doing physical therapy at home btw.but with UA-cam videos from other therapists. Suggestions?? Any help. Tysm❤
Hey Jeff it would be awesome if you could create a program specifically for a functional trainer!
great content , guys!
Dude, how effective are weighted decline push ups for the upper chest?
I thought this was going to be about one exercise that hits every muscle.
It's early, and I haven't had my coffee 😅
Awesome video guys!
If people don't have access to a gym, dumbbells or machines can you show exercises with resistance bands? Thanks
As a natural normal (not a fitness freak) guy, my back is as big as a back can be before looking "unnatural" and I've only done one exercise for it all my life. You guess it right, pull ups. Honestly, I don't see the point of complicating things (other than selling something of course), one needs no other exercise. I'm 55 and I just make sure I can comfortably do 15-20 pull ups at any time. Last month I visited a cross fit gym as a guest of my cousin's and they had these 6-7m high ropes to climb, something I hadn't tried since high school. The "class" my cousin was attending was more basic, but I asked the 20sth yr old instructor if I can try climbing the rope, to which he said if you want. I started a little cautiously (as you do when you're older and trying to do something you haven't done for ages), but soon found out this was too easy for me and quickly climbed up in a matter of a few seconds (not using legs of course). The instructor was looking at me somewhat incredulously. Yeah, I realize I used this post to brag a little, but pull ups people, that's all you need!
What your take wearing weight lifting 🧤?