Do This AFTER Every Workout! (NON-NEGOTIABLE)
Вставка
- Опубліковано 12 вер 2024
- Most people that workout fall in love with the pushing exercises because they help to build the muscle that we care most about. When you train your chest, triceps, shoulders, or even your abs you are feeding into a front to back imbalance that is not only costing you a chance to have muscle symmetry but to maintain healthy joints and muscles in the process.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
In this video, I’m going to show you one thing that you need to do at the end of every workout you do to help counteract the problems caused by your current workout. Most workout programs never come close to programming enough shoulder external rotation or scapular work to offset the high volumes of pushing that come with every program to build bigger muscles and look ripped.
As a physical therapist and strength coach, it’s impossible for me to draw up a workout program that ignores one over the other. That said, I have accepted the fact that most of those that create workout programs are not physical therapists and do not have the experience with programming that is needed to be aware of these postural pitfalls and muscle imbalances that come from putting workouts together the wrong way.
To counteract that, I say there is one thing that you need to start doing right now after every workout that will at least start to get you back on the right track. It is a simple two exercise combination that helps to strengthen the muscles of the upper back, lower traps, rear delts and rotator cuff that will offset the work that you are doing in the rest of your workouts.
Perform a set of face pulls to failure and then immediately go into a set of overhead rope pulls. The goal on the face pull is to not just pull the handles of the rope towards your face but to externally rotate your hands as you do so. Try to pull your hands so that your thumbs are pointing behind you at the end of the rep. You also want to make sure that your elbows are pointing down and not higher than the level of your shoulders in order to keep your joints in a healthy position.
Next you want to perform the overhead trap raise. Here you also want to try and rotate your thumbs out as you raise your arms overhead to clear more room in the shoulder joint and allow you to get maximum elevation over your head. The lower traps are the muscles that fire to keep your shoulder blades in the right position and help strengthen your shoulder girdle and posture.
Do three sets of this superset combination at the end of every single workout you do. I don’t care if you are training chest, legs, push, or even pull. Whatever your split is, you need to start accumulating the volume in this posterior chain if you want to start overcoming the posture, imbalance and tendency to increase the likelihood of shoulder injury.
If you are looking for a complete program that puts the science back in strength and shows you how to get the most out of every workout, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your workouts.
For more videos on how to fix your posture and how to get rid of rounded shoulders, be sure to subscribe to our channel here on youtube at / jdcav24
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
ATHLEAN-X™ awesome video Jeff and thank you for the information.
I have a couple questions though regarding these exercises.
1. Does it matter the weightload of the exercises when performing them?
2. By “after every single exercise” like literally every single exercise or after the overall workout? For example if my workout consists of 5 different exercises I have to perform those two exercises 5 times or just after all my exercises are done then I perform the exercises
Jeff...recovering from a pretty gnarly ACL/meniscus surgery. On 5 months post with 3 weeks post 2nd surgery ( scar tissue ). Is there a way you can do a video helping with strengthening the quads and hamstring post a situation like this because PT is like torture but I am having a hard time to get these muscles to fire properly again. I am a mtn biker and road cyclist...military AD as well. I hope you can help brother.
Carlos Galindo 1 yes of course 2 at the end of each workout session, not each exercise
That was good advice, yea.
this is workout for which muscle
Legend says if you do face pulls in a dark gym Jeff will appear smiling proudly in the mirror.
But you gotta do three face pulls first
But you have to say his name three times while doing the facepulls.😆
#mythical #stalker😄
🤣🤣🤣🤣
@@thephantomseb gotta do 10
Please Jeff... I'll do the face pulls I promise just let my family go...
Theyve done nothing wrong Jeff!!!
Please!!!
Lmao
😂😂
Coal2956 I’m sorry it’s non-negotiable
😂😂😂😂
They did something very wrong
They didn’t do any face pulls
I didn't do this after my workout yesterday.
I woke up with a severed horse head next to me.
Sorry, Jeff, won't happen again.
Ahh Godfather reference.
The man is no one. I though it was a goonies references. Huh
Leave the gun take the cannoli
He's gonna make you an offer you can't refuse.
I thought it was a 'Pretty Woman' reference, until you said "severed".
Come on Jeff, there has to be some way to negotiate
first reply
@@alanrowe7376 lmao idk
@@alanrowe7376 its over twice as much now
I'm gonna make him an offer he can't refuse
negotiate with Jeff and you'll never see your family again
If, after watching this video, you don't do this exercise after a workout, your phone will ring and a ghostly voice says, "seven days".
If you dont do face pulls you get ralph face (scary movie 3)
No, late one night, you'll hear a voice behind you. "What's up, Jeff Cavaliere Atlean-X.com." No one knows what happens after that
Can confirm
😄😄😄
If you don't do this after your workout Jeff comes to your house and beats you up
Joseph Kobatake that escalated quickly
Or send chuck norris to your door
Antonio fucks u*
Joseph Kobatake lmao
Kinda true, I didn't do it and he showed up on front of my house :0 likely he didn't hit me. Just stood there and pointed at me.
Thanks jeff now my training time equals to 25 hours a day
Gaurav Jethwani Amateur!
Honey Badger Strength & Conditioning absolutely duh
Streching adds another 3
Mine's 24 hours a morning
Don't forget to get at least 8 hrs of sleep after your workout.
Di Maria is stronger than I thought.
Nailed it 😂😂
Sofiane El Hajami 😂😂😂😂😂😂😂😂
😂😂😂😂
OH SH*T
Yooooo lmao
I had bad credit until I started incorporating these at the end of every financial transaction. thanks Geoff!
🤣
😆😆😆
A guy was doing chest flys on the cable machine in my gym. I asked him if I could do a set quickly. He said yes and I did Facepulls. After I was done he looked at me, smiled and said "That's from Athlean X right?" That was a pretty wholesome encounter.
there’s too many things I have to do after every workout...
you need to workout after every workout (NON-NEGOTIABLE)
your workouts should also be doing workouts after every workout.
Skip the workout and just do the after workout workouts. That’s my plan 5 days a week
don't forget to throw in some intra-workout workouts, they really get ya primed for your workout workout
jajajajaja @@TeamOFilms
God damn Jeff my workout is never gonna end with all these things I got do after 😂😂😂😂
@Devotin plus the stretching before going to bed, plus the abs workout, meaning 6 Pack Promise.
@Devotin plus the finishers
and then he says you should only be spending 40 mins in the gym, wtf man? lol
I know what you mean but watch your language brother. Nothing but love all praise be to Christ Jesus amen
@@lowlyman4christ998 My only God is Jeff
Sir we can't thank you enough for being our personal trainer.
God bless you
Jey A Well said brother, saw you from the other video and yes we can't appreciate him enough
Hell, as a personal trainer, my clients thank Jeff for all the great information I get from him.
Troy Edwards Haha that's brilliant mate
Honestly could not have said it better myself
'for being our personal trainer'
spot the mistake.
Face pulls cured my premature ejaculation. God bless you, Jeff!
Y'all serious? 😂
@@TheSukari course
Sukari Williams Yeah why else would we do them?
But, premature ejaculation gave you more time to focus on workouts. I'm torn.
😆😆😆
I find your videos immensely helpful and packed with useful information. However, since I’m blind, I occasionally can’t follow along, as some of your exercises are demonstrated visually.
I always appreciate it when you verbally describe the exercise, which muscles contract, and your form! Keep up the useful videos.
do you see my comment
@@doitsu8947 legend
@@doitsu8947 w
How did u type this?
@@SL-vv3xy My phone announces what’s on my screen. So, I can swipe my “cursor” left and right to type, click buttons, etc.
Just imagine Saitama’s strength if he added facepulls into his workout routine 😨
HAHAHHA
Would one punch boros
are u crazy? if he does this saitama would blow the whole world away by just swatting a mosquito
He does now. Jeff told him.
If starts doing face pulls garou will become ash in the next season when he will face Saitama sensei
We need jeff to make a duolingo, but for fitness!
An educational fitness app would be fun
Jeff: remember to strech if you want to see your family
hold on wait.. how you mean that in detail? i actually can do such.. if its an original idea
@@hdf3allstars it is an original idea. i imagine it being like chapters. growth, strength, form, nutriftion. and questions like what food contains protein lol. or like name this excercise. or whats wrong with this excercise? idk lol
@@melsoro7311 well.. that sounds amazing haha. good idea. i gotta work this out, but the doulingo reference is a point to start. btw got this app recently learning spanish hahaha best app for real. so if it goes down i would put your name in credits, if you want
Followed directions, thumb is stuck in nose, please advise.
shabblabbat wababbalat overload
I guess it is better than thumb being stuck up the ass .... Lol
Overlord , please be advised , i got my thumb stuck in eye .
Instructions unclear, dick stuck in sink
Yes, but Better than stuck in blender.
Seriously I always neglected them because I was too used of the traditional back exercises, lat and V pull downs, cable rows, etc. I decided to do this 2 ones and for the first time I feel I’m walking “like a man”, straight up, with presence. It’s really awesome.
Jeff just kicked down my door.
Send help.
Start face pulling
@@1993bahamut 😆😆😆
Cry after each ATHLEAN-X workout...
Ryan Thomas 😂😂
That’s me right there 😂 I feel the burn so much I cry or start shaking after
Should I do this if I already do the AX1 program?
Lei Sawada the video exercise? If so yeah because it stretches your muscles out and makes you feel so much better.
Okay thanks, so I should do this after every single workout?
I've been doing this as a finisher on my upper body days for the past few months and my shoulders haven't been as healthy as they currently are. Definitely agree with Jeff!
how did u know tho
suspicious
face pulls are not that uncommon, at least not for me. If you search on UA-cam, you'll find many people have covered this exercise.
Totally. Also developed rear delts really help getting those 3D shoulders effect
You mean u did this exact combo? Or u just did the facepulls? -_- I've been doing facepulls as a rear delt exercise for many years, but never this combo.
MaximusAdonicus just the face pulls. Tip: Try the cross pulley method, you’ll get a better stretch going back. Sometimes the rope isn’t long enough especially for longer arms.
Can you teach us how to go ultra instinct ??
Martin Skywalker train and fight like guko
Martin Skywalker easy ...
TRAIN EVERYDAY FOR MAKE UR BODY MOVE LIKE A REFLEX
Hahahaa :D!
Goals!
first, fight a bloke on the street. Afterwards fight these people in this order: Michael Bisping, Conor McGregor, floyd mayweather, Stipe Miocic
This might get you onto UI but you will need to build your stamina as well. Running on the beach is a good way of doing so.
Thank me later #progressiveoverloadiskey
Face pulls have really helped out my impingement on one of my shoulders. I truly believe that if I had been consistent with doing these I wouldn’t have this injury now.
fuck yeah!!
I had rotator cuff surgery on my left shoulder. It's a long recovery time i advise everyone to strength this muscle
Your channel has changed my life
You are most welcome
Same. Massive gains, better posture, better diet, large Arsenal of new exercises and tweaked old ones.... Jeff has given us a King's ransom of fitness info all for free
h You can bet he is rich by now
Real talk
Yea me too
It's 7am here and I have to wake up coz Jeff is the best.💪salute to this man.
AJ Gaming its 9pm and im debating doing my homework
tommy train cool
tommy train it's 3:19am and I can't sleep
10:28 p.m
AJ Gaming good news im doing it
I 100% agree. I particularly remember to do them on any day I work chest or shoulders. I used to get a lot of pain in my front delt every time I did a heavy bench press or shoulder press. I started doing face pulls every time I was ding a push day, that pain is now gone. They are beyond important. Thanks Jeff.
Im a 43 year old dad who was over 300 lbs most of my life. Down to a trim 205 now, did most of it with just diet and cardio. Now it's time to get a body that guys half my age will be jealous of. Thanks for the videos man.
Well did you make it happen?
Did you make it?
How did it go? :D
🎶He's just that kind of guy, who dreams of them each night...🎶
@@bryanp5843 defo not
Strenthens: Rotator Cuff, lower and middle Traps, Scapula, (Not sure about rear delts)
Fixes: Posture, Muscle Imbalances, Helps to prevent Injuries
Jeff, your channel has saved my 45 year old body, managing to train shoulders and traps without impingement and pain due to small angle changes on lifts. Finally enjoying training again after a lot of years out.
Close you eyes and think about ross from friends while listening to this guy. Enjoy your day.
😂u got it right .. underrated comment
OMG
Noooooooo..... What have you done?! 🤣
Lol
Wth? Now I can't erase that image from my mind. Lol
This stuff is the icing on the cake.. it really does wonders when incorporated with your daily workout. Makes a huge difference. Good stuff Jeff
Jeff is the best trainer and pt on the entire earth...got me off the bad sets and pain free at 50.
My traps progressing so well after doing this every end of my gym session, it really works and thanks a lot for your advise 💪🙏🙏
Jeff over the years you told us so MANY things that we HAVE TO DO. If i would do every single thing you say i would be training the whole day long and thats not possible... Its hard for me to see what is now REALLY important :/
Exactly and he told us not to work more than 45 minutes
My advice is to do an exercise for six to eight weeks and then move on to a different one.
youre supposed to work on a different part of your body each day so your “destroyed” muscles can rest and build up again
Just take the sauce and you can recover...like Nike...just do it... take the sauce !!! ( Roids)
roger dodger no you’ll go crazy
Jeff please to a video on tight upper traps and how to release them. If anyone has similar problem, please like this comment so Jeff can see it
Luka Sokolov tens machine
Luka Sokolov watch this video, I’ve had the same problem as you and it’s helped immensely. I hope this can help you too
ua-cam.com/video/vmONfl0oeF4/v-deo.html
It might sound weird but you can put a lacrosse ball (or any similar ball) in a tube sock swing it over your shoulder and use the ball for self massage against a wall, its great for the whole upper back including traps.
CWV3, TENS machine is mainly used for momentarily pain relief, not for muscle tension treatment.
Luka Sokolov, you can watch some videos on the PNF CR technique, which uses the properties of the nervous system to release tight muscles. ua-cam.com/video/HWvuZKiYHcA/v-deo.html
I actually watched this before a workout and even though it was a leg-shoulder split, I had to do it, otherwise Jeff would've haunted my dreams o__o
I wish we could see Jeff's legs, I never know what my posture should be like when I do these
Jeff has done another video now on facepulls where he talks about the legs and other stuff. Go watch that
Stand on one leg
ua-cam.com/video/eIq5CB9JfKE/v-deo.html
Jeff in case u don't hear it enough. U rock. We appreciate you.
My resistance band snapped while doing this and my motivation together with it.
Lol
Lmao
How did you manage to snap a resistance band
@@MonsterPumpkin buying a cheap one
But shouldn't that make you feel like a real beast instead?
Jeff: What’s your workout routine?
Me: Well first I-
Jeff: 0:44
Note to self: do not do face pulls with rubber resistance bands!
Meta Patriot why? he himself said in the video you could do this with bands
enigmapublius1 - ever had one break? Lol
Fuck yes. it hurst so much when they break right onto your face.
I bought a cheap resistance band.. Haven't break for months.. I hope it doesn't break tho.. o.o
Always use two rubber bands combined to reach the necessary weight. That way if one breaks the other may block the snap-back from hitting your face. That and you won't fall and your arm won't jerk back violently.
I had an injured rotator cuff a few years ago these two exercises and a couple of others have helped strengthen it. Also helped me push more weight with the shoulders.
CEO of facepulls and shoulder health
When I do exercises suggested by Jeff, everyone looks at me in the gym thinking what's this guy doing.
Right.... his workouts are unconventional and the trainers and other guys keep staring at me... thinking "what a dickhead?"
Same issue lol.
Got through the same situation lol
shivi tw shut up
Yeah I had some problem with a few exercises. The main thing here is that he wants to target rotator so just swap it for a similar more main stream exercise and no one will give you weird looks
This guy’s vids are phenomenal.
Make an App
There is one.
@@princechoudhary3939 Name kindly
@@musaidkhan8608 6 pack promise - ultimate abs by athleanX
Its on play store.
Prince Choudhary Vella that's not by him
I really appreciate how focused on safety you are in your videos.
Chiropractor recommended this very workout. Ps. Helps with rotator cuff and shoulder problems especially. Thank you Althean X spreading some good truth here
So true! As a physical therapist student, this content is GOLD. 🥇
damn that outro was loud af
sounded like some fucking spaceship landing or something
hazey man it fits your profile pic
Lmao it does
Ease on the weed
hahaa, ur profile pucture is smoother than your comment
spaceship huh? lmfao
I trust this guy more than any other fitness trainer on UA-cam. To the point where I confirm what others say by seeing what he says about the same thing.
I do too
I have been experiencing so much pain in my shoulders and neck and back and this helps so much holy shit. You a genius
We Can Do Facepulls Daily? I Mean There Should Rest Days For It?
Jeff. You have helped me so much.
I can never thank you enough.
Your videos are amazing. Thank you.
Hi Jeff. Thanks to A-X i got transformed from a 120Kg pile of fat, to an amateur bodybuilder in a 3 years period. It also got me interested in knowing more about human physiology and biophysics, that i'm using today in my robotics/biomimetics project.
I recently started training with a friend, which happens to have an orthopedic leg. I can't get her engaged in my hardcore cardio training because she can barely walk without her cane but i want her to be training by my side.
Can you please give me some advice with a cardio workout suited for her.
I'll be thankful for your help.
Im here because You mentioned this exercise in todays video 21.03.2019 👊
Yep!
Say it again brother
Hey Jeff! I honestly think that you are awesome. I can tell that you are genuinely looking out for us. Keep up the great work!
Jeff, or anyone who happenes to read this and actually has an informed opinion on this. I don't have access to a machine so I'm doing these with those resistance bands with a handle. My question is: Should the band be anchored above head level the same as the machine (because the resistance is different) or should I anchor it lower? (Head/neck/chest level) and 2) what about the handles? Should I try to "rotate the thumb" towards the back as well or is it enough to keep the palms facing forward? I mean, I CAN physically rotate the thumbs backwards, but I've seen some videos of people doing facepulls with bands and they all use the handles straight. Palms facing forward. Jeff should REALLY think about putting out a video of facepulls with resistance bands. The ones with handles. Since he loves the exercise so much I dont see why not... Guys, help me get Jeff or Jesse to see this message please. Not only do I REALLY NEED this exercise (my whole damn shoulder girdle and upper back is f'ed up) but I'm pretty sure a lot of viewers would benefit of this as well.
Coming back to this video after a year. This is where it all started...
Well???
As a wheelchair using athlete, all I ever do is push and I'm getting these imbalances really bad. I don't have the balance or core strength to do these but I will work on it
You can also do these in a lat pulldown machine. Helps a lot with balance issues as your legs are locked.
You gotta go backwards buddy!
You got this! Nothing but respect and hope for you
That's dope
You're doing better than normal people.
NON NEGOTIABLE lmaoo
Sigh....Fair enough
Clickbait title
jim halpert you got ripped af tuna
Very good advice !
For many years of working out i had pain in my upper middle back
After doing this exercise yesterday i feel so much better and all my pain in that area was gone !
Thank you AthleanX!
I did listen, i did them, it has saved my poor shoulders.
I thank you from the bottom of my left shoulder.
Sweden says hello!
Could you also give us a full body cool down and stretching routine to compliment the warm-up routine you gave us a while ago? I think it would be very helpful.
Could’ve used this information six hours ago
NOT PRODUCTIVE PRODUCTIONS just do it next session, it's not that difficult 🤔
NOT PRODUCTIVE PRODUCTIONS Right
Jeff's rotator cuffs look 3D!
PMdre Fitness *FACEPALM*
X ray vision
PMdre Fitness 3D, 3Delts
That's impressive seeing as you can't even see them
literally FACEPALM
I am amazed at how much these two exercises relieved my shoulder pain. I'd already set up an appointment with a sports doctor to diagnose my right shoulder pain. (I feared that I would have to have rotator cuff surgery on my right as I had with my left years ago. But a few days of these two simple exercises have relieved the pain to such a degree that I'm considering canceling the appointment.
I bought bands so FINALLY did face pulls so happy. Ive incorporated so many tips and habits from you over the years including drinking a litre of water when you wake up. You're awesome thanks!❤
Remember :
Always do your "after workout" workout
(NON-NEGOTIABLE)
If Jeff says do it then u do it without question !
360p,that's when you know jesse uploaded the video
Ryuk Sama dead 😂
lmfao
exactly....always 360p
such a sassy burn. I like it.
Jeff, tried this one.. no excuse.. used it to superset to all my back exercises.. felt the gain, felt it straightened my shoulders.. some of my gym mates who haven't seen it, asked me what's it for.. after i explained it to them, saw them the next day doing it too.. after about 2 weeks, they told me the feel the gains.. gonna try it with shoulders starting next week.. thanks Jeff..
started doing these after developing some nasty shoulder impingement (to the point i had to stop benching for a while) and they have been AMAZING! thumbs up!
This feels so amazing. Great advice :)
But can you do *THIS*
*YES*
10,000 Subscribers without videos challenge fuck off
399
@@shaungill2889 and why would i do that?
Pewds!
What if you don't have this equipment as you workout at home?
You can use a resistance band that will inevitably snap at some point and pop one of your eyes out
Dominik Hamann and then buy another band, and repeat just with the other eye
😂😂
@@bigcow3704 after 4 bands your eyes are going to produce some muscles
Wear shades when using bands
There's a number of things about Jeff, but top three are:1. Knowledge2. Knowledge3. Knowledge
This man just knows what he is talking about and additionally his looks support what he's saying. This is one of the most valuable content on the internet on training.
Good one after a workout. I also do daily the Band Pull Apart x 30 reps & the 10 mins ABS early each morning. Love your videos and my body is showing how good the work outs are. I am 56 female and started 4 days ago the 22 Days for Better Glutes Program...I will add more programs for upper body as well. Love the feeling of getting stronger and also your NON-NEGOTIABLE statement..... THANK YOU Jeff!!!!!
Damn only 360p available, lol
Early bird damages his eyes.
Hated 7dtd and can't see the worm and dies eventually...
Saw one of jeff’s video and i got ripped asf has this happen to anyone else? Is this normal?
Angel Lima not even lying I once spent a week doing ab exercises and using his tips and exercises my abs have changed in 3 days
My girlfriend does chinnuts twice a week im getting some good results 😂
wait a min-
Jeff...you have no idea how the pulling excercises saved me all the elbow pain I had due to wrong bench pressing. Thank you very much.
I will be adding this to my work out. Thanks again. Was fun to watch. Great video
"My name is Jeff"
Name jeff
😂😂😂
Aiden From Watch dogs?
21 Jump Street
Khayal ALiyev *22
In 22 he says that. In the beginning at the drug bust.
thanks man ....that saved my shoulders...
No worries bro, still plenty of ways 2 get crippled
Whenever I hear non negotiable, I just remember Jasan Blaha😂
Thank you for providing UA-cam with these great videos man. You have really opened my eyes up to some great workouts and not only how to do them properly but how to push myself to my limits when I'm doing them. It's helped me a lot especially when training for my highschool football season and I have improved a lot from what I was at the beginning of the year when I didn't work out at all.
Solid! I’ve checked it , and science backed guidance trumps any amount of internet bs, thanks.
so it all started here.
2:30 the pull-fart...great :D
Jeff, please make a video about knock knees or genu valgum, and how to fix it, like so jeff can see
Cheng Tan he made 1 for knees go through the vids
I've been doing external and internal shoulder rotations for my rotator before my workouts. Just 10lbs and 1 set of 20 reps. All of my shoulder pains have gone away sense then. I'm going to add this to the end to improve on that.
Like seriously..how do I thank this guy..wonder if he reads all of this..THANKS Jeff..you’ve helped me in several different ways..keep up the good work 👍🏻
Jeff is now at 4.1 million. I know some around the 4.5 million mark. Who is the most subscribed UA-cam fitness channel? Whoever it is I think AthleanX will surpass them!
The Butcher in 4 months he gained another 1 million
6.4 now
Haha Jeff you really like that work out , seen it in like 4 different videos
Lower trap excercise there is rough on the rear shoulder
Thanks for this one, I'm almost 78 my doc does a complete workup on me with a blood test every 6 months to see where I'm at. but he warns me don't risk lifting too much. If I slip and injure something I will be out 2 or 3 times longer than a young person and many my age give up after an injury so I'm looking for ways to avoid heavy weights.I can use my stretch bands for this one.
Guys seriously
What do you think about doing them EVERYDAY would the muscles have time to rest? Should we do them with light weight since it's a daily thing or should we go heavy? How about rest day?