Excited to continue the "Perfect Workout" series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the "Perfect Workouts"? Thank you as always for watching! Let the gains begin...
Hi i am from india i asked this before have you stopped your free giveaway of your fitness programme to first 40 subscribers ? By the way loved this video❤❤
I have such a hard time growing legs. I love the tips about going through failure so I look forward to those tips with legs. I typically just do drop sets because it's about the only way to do it that feels safe.
I know you will probably never read this. But you have changed my life. THANK YOU for all of the work you put into your videos. My progress has multiplied so much because your tips and advice is top notch.
I've read it. And the same goes for me. I've been a "student" of Jeff's channel for about 10 years now. It all started when I went searching for a way to fix my f'd up shoulders. (Cause: TOTAL lack of external rotation over 20 years. Lol)
please finish this series. I love these so much. Favorite series ever. Just basic workouts. takes me back to my roots. not that effective reps and stuff are bad but I love these old school workouts so much. Thank you Jeff. I love you man
Thanks for bringing this back. I purchased one of your workouts many years ago and lost them when our basement flooded. This series is invaluable for getting me back on track. Thank you and Jessie! 2:07 pm EST.
Just so you know, when people ask me questions about different lifting techniques or "how do I..." I refer them to your videos and Mountaindog1. RIP John. Keep this content coming because it helps me not have to lose pump trying to teach in the gym.
I have no degrees no special background I’m a regular guy who goes to the gym daily what I’ve learned about my body is the way it responds to my workouts I’ve found MY groove and workout styles that work for me and styles that I see results in for me form is everything and I’ve progressively been able to increase weight with same reps I like doing high reps I also hit the same muscle groups everyday (full body) chest press,back rows,core, legs and stationary bike I’ve seen tremendous results so far
I did a DNA test last year specifically designed for health and fitness; a UK company called Fitness Genes. Part of the results suggested to eat a handful of blueberries a day. I decided to do this recently and felt a slight positive shift in my mood. After doing squats, which I usually dislike, I actually felt okay about them. So, it made me think if blueberries contain chemicals that can lift mood. I did an internet search, and, yes, blueberries can positively affect mood. It works by feeding good bacteria in the gut, which in turn affects serotonin (feel-good neurochemical) levels in the brain. It does this through what scientists describe as the gut-brain axis. You won't suddenly run down the street screaming halleluiah, but it did have an effect on my mood. Diet matters.
Where was a lower back focused exercise 😭 deadlifts or hypertensions I desire to become strong not ripped, Jeff can you do a strength focused workout including tendon and ligament strengthening please, love you
No more awful background music. Only Jeff's voice. I can return to watching AthleanX videos again... I full. Nice one AthleanX. Back to the old days. 👊
Please make more for legs, biceps, triceps, shoulders, and one for compound movements even tho some have them but we would all love it if you could make a separate category for that based on science
I always follow Jeff- he is so knowledgeable and brilliant at educating those of us that want to know! Im female, and am hoping this back workout will be beneficial to add definition and shape to my back, as well as helping my upper body strength in hyrox, which has deteriorated over the last 6 mnths due to very painful tendinitis in my elbow 😮 Im need to look for the leg workout too 😊
I like that warm up exercise, usually on upper body days i do external rotations (ATG style, on a flat bench with one leg up on the bench, working arm elbow on knee) + light lateral raises.
Jeff, I think you put out top tier content, but everytime I hear you call the straight arm pullover or pulldown the “straight arm pushdown” I get a resentment. 😂 No pushing in a pull workout; unless that’s your goal. (especially when it’s an isolation exercise for the lats)
these are great.Any plans for a quick 2025 revisit for each exercicefor the perfect form guide? Would be great to have a 5min tips and pointers on form for each of these
The problem I see with most exercise programs is they're not realistic for busy adults. Most busy adults need a full body workout program that won't take more than 1 hour and can be done 2 times per week. I never liked the chest/back, arms/shoulders, and legs routine workout because working out the chest and back does workout the arms and shoulders, which caused me to over train. Even working out legs can require some arms, shoulders, and back exercise. I changed my exercise program to a full body workout 2 times per week so I could maximize recover and it's much better for me because I grow more and I save time.
Can you please make a video on optimizing the process of recovery after a major injury in terms of diet, exercise, etc? I have torn ligaments in my hand along with medial epicondylitis and am unable to pretty much do anything with weights even if theyre light until im approved for surgery. Would like some insight from a professional.
Thank you. My shoulders look like Jeff’s… only smaller😂🌹 It’s difficult to see the set up of the upright row… it’s at a cable machine , set low. Is he seated at the end of a bench… with feet just planted in the ground please? Happy new year.
Buenas tardes, Ejercicios para: Hipopresivos para la diástasis abdominal y otros para , Mejorar la movilidad lumbo-pélvica y fortalecer el suelo pélvico . 🙏🏻😊😅😅😅❤ Gracias Jeff y equipo ☺️
Interesting to compare this to the previous perfect workouts. So we're taking out correctives and deadlifts? In addition, it doesn't seem like there's much isolated bicep work to go along with your back workout and no more super sets. Would love to see how this all fits together with the other new updated perfect workouts
These free videos are so good that I was very surprised and disappointed when I bought one of the Athlean-X programs for $100. The videos seemed so old and neglected that it felt like a downgrade from what’s on UA-cam, especially when considering the price.
I'm looking forward to the perfect PPL split. I spent about $3,000 on buying equipment to do the original split. So, I'm hoping that the exercises will not require special equipment, and I can do the workout at home.
I even warm up my shoulders by doing over-and-backs with a band for RDLs on leg day. I do them before any workout that involves the upper body and haven’t had a “crunchy” or tender shoulder since.
Think I know the exercise you are referring to , probably like a banded arms straight out thumbs up rise as well. When you see sports people like basketballers doing a lot of this stuff at gym , you know it's pretty important. Also all the rotator cuff wee exercises. I suppose to you put it in Back or Chest or a separate video for those small but important support muscles -eg reverse hyper leg raises is it back support muscles ( spinae erectors ) , if not doing heavy row work or afraid of injury Anyway like stretching they can breakup real cardio leg presses etc . I don't follow plans anyway as 60 male just go to gym 3 times a week do roughly full body and just focus more on next visit what I didn't last visit or what machines, benches are free. So normally hit a muscle at least once, but next visit will hit that muscle twice with different exercise. So probably do say triceps hard one day a week and something every time - like dips or push downs As an older person everyday is leg day so will always do at least one glute, quad, hamstring and always do one legged full calf raises repped while waiting out a minute or so Also not following a plan means I work on what I feel is weaker and not interested in big muscles, just strong functional ones well supported Full range of motion and functionality to do outside gym Still think this vid is great has lots of ideas to keep having fun at gym and mixing it up
Terrific, as always! I found religion in you, Jeff, about 8yrs ago. One question: can/should this program be done using the effective reps method that you’ve covered, on any or all of the exercises? Does that drop the volume too much? Thx!
that could be an idea for another video - interchangeable exercises. For each core exercise show 2-3 alternatives to keep things fresh and allow personalisation.
Watch the clip again… and other videos here. No, it’s not tricep driven. It’s meant to be felt in the back scapula area. I sometimes put on a very heavy weight to feel the resistance… then start light for the reps to get the proper focus. Good luck.
Hello again. I have disc herniation at three position. I have tried to look for exercises that i can do in order to achieve a decent body but every channel or forum just have exercises talking about how to strengthen the lower back or decompress it. Even the videos you have about it talks about decompressing it. Can you please just have a video that talks about the best full body exercises that people with disc herniation can do along with abs exercises please?!! Alot of people would be in the same situation as me and it would be of great help !!!!!!
Do you have pain when you lift? You may need something more specialized like what Connor Harris teaches, but if you don’t have pain when lifting, I would just recommend staying away from really heavy weights and perform sets of 12-15, making sure to command the weights and really feel the target muscle. Building muscle will help with your issue in most situations : ) hope this helps
I have adjustable DBs to do some of these exercises but for the cable ones I'd have to use bands rigged to my half rack. I'm just curious if the bands would be as effective because you only get the benefit concentrically as that is when there is the most tension on the band. I think for the pulldowns for example, I'll switch to the suspension trainer and maybe do a "pull-up" from a seated position. I just feel the band wouldn't be stimulating enough.
Same here. I have the OG powerblocks & an ironmaster superbech. Got the pull-up & dip attachments, and a door mount thing with multiple attachment points for bands. Between the bars & door, I can sub bands for cables and do what I need to. I say that to say this: 100% YES, you can get just as much effect from bands. Just have be creative somethimes & focus on form + the contraction; good mind-muscle connection. TBH all the auxillary stuff (delts, tris, etc.) feel BETTER w, bands to me, bc the tension is highest at the peak contraction. You can hold and really isolate, then focus on a SLOW concentric. One of my other favorite fitness YT channels is a middle aged black dude who does exclusively band workouts, often w, his wife. Guy is *JACKED* and the injury risk is significantly lower.
I just want to know how much fiber to take at this point. I can't find it anywhere. Everyone talks about 1 to 1 (or sometimes greater) protein intake, but what about fiber? I'm not looking forward to those toilet diamonds.... I have IBS so it makes it a little harder to deal with sometimes. Taking Psyllium Husk does help but, having a rough idea of how much fiber I should be getting would be better.
Hey jeff , I don't know why but when I see myself in the mirror I can see my left or right side( where is heart ), there my lats or maybe left side torso look lot slimmer and less muscle than my other side. And I have came to realisation that my left side lats is different and right side is different? 💀👍🏼And I still can't fix it I only have weights not a pull up bar or cables
If you steess the muscle to failure and i recommend going to failure then dropping weight then go to failure as many times as you can. Example let's say you max out on 51 push-ups do those 51 push-ups then immediately dropped your knees and do as many push-ups as you can from your knees until you have to stand up and push off the table and you can keep moving forward to make it lighter on the table. Failure is the key. Then give yourself recovery time on top of nutrition. Rip it + feed it + rest it = growth
one minute to do 10-12 reps, 2 minutes rest, 3 sets = 8-10 minutes per exercise. 5 exercises + primer/warm-up = 60 minutes mininum just to do back. And if you want to do biceps on the same day - it is 1,5-2h training session. It might be perfect, but it is not practical for someone with a full-time job. Nevertheless, it is a great set of exercises, just too much for people with jobs and kids.
Excited to continue the "Perfect Workout" series for you here today. This time, it's back! Be sure to check the sneak peek for the full calendar of what's to come in this series and which muscles will be trained together. Of course, you can opt to perform any of these workouts as stand alone workouts, but be sure to increase the volume of the exercises slightly since this series splits the volume up over two separate workouts each week. What do you want to see next in the "Perfect Workouts"? Thank you as always for watching! Let the gains begin...
waiting for, biceps, triceps, shoulder & legs workout. to try all of this fully
Serratus and coracobrachialis muscles
Hi i am from india i asked this before have you stopped your free giveaway of your fitness programme to first 40 subscribers ?
By the way loved this video❤❤
Can’t wait for the Perfect Total Body workout!! 🔥🔥🔥🔥
I have such a hard time growing legs. I love the tips about going through failure so I look forward to those tips with legs. I typically just do drop sets because it's about the only way to do it that feels safe.
I know you will probably never read this. But you have changed my life. THANK YOU for all of the work you put into your videos. My progress has multiplied so much because your tips and advice is top notch.
I've read it. And the same goes for me. I've been a "student" of Jeff's channel for about 10 years now. It all started when I went searching for a way to fix my f'd up shoulders. (Cause: TOTAL lack of external rotation over 20 years. Lol)
Zip it nwo
He will read it. You’d be surprised at how many they read. They can’t answer them all but they do read a lot. Congratulations man!
Bump for this be seen!
Same!
Back workout 1 (To add to my workout)
3:31 - Scap Pulldown
4:20 - Seated cable row (wide elbows)
5:15 - Lat Pulldown (narrow grip)
6:20 - Straight arm pushdown
7:25 - Dumbell pullover
8:33 - Body weight/Banded pull up
Workout 2
9:50 - Face Pulls (warm up)
10:13 - Barbell row
10:56 - Wide grip lat pulldown
11:57 - Dumbbell high pull
Legend!
please finish this series. I love these so much. Favorite series ever. Just basic workouts. takes me back to my roots. not that effective reps and stuff are bad but I love these old school workouts so much. Thank you Jeff. I love you man
Thanks for bringing this back.
I purchased one of your workouts many years ago and lost them when our basement flooded. This series is invaluable for getting me back on track. Thank you and Jessie! 2:07 pm EST.
Just so you know, when people ask me questions about different lifting techniques or "how do I..." I refer them to your videos and Mountaindog1. RIP John. Keep this content coming because it helps me not have to lose pump trying to teach in the gym.
I have no degrees no special background I’m a regular guy who goes to the gym daily what I’ve learned about my body is the way it responds to my workouts I’ve found MY groove and workout styles that work for me and styles that I see results in for me form is everything and I’ve progressively been able to increase weight with same reps I like doing high reps I also hit the same muscle groups everyday (full body) chest press,back rows,core, legs and stationary bike I’ve seen tremendous results so far
Can’t thank you enough, Jeff. Appreciate all the expertise, insight, and teaching. The best out there.
We appreciate you Coach! Your back is freaking ripped!
Best free workout series in the world! thank you, Jeff, you are the best.
Really appreciate your videos. I apply a lot of what you show as a senior lifter.
10:04 "Thinking about me on every single repetition."
❤😂🎉
Jeff amazing content. Thank you , Thank you every single time you put out something new. You are the man. Much appreciated.
I did a DNA test last year specifically designed for health and fitness; a UK company called Fitness Genes. Part of the results suggested to eat a handful of blueberries a day. I decided to do this recently and felt a slight positive shift in my mood. After doing squats, which I usually dislike, I actually felt okay about them. So, it made me think if blueberries contain chemicals that can lift mood. I did an internet search, and, yes, blueberries can positively affect mood. It works by feeding good bacteria in the gut, which in turn affects serotonin (feel-good neurochemical) levels in the brain. It does this through what scientists describe as the gut-brain axis. You won't suddenly run down the street screaming halleluiah, but it did have an effect on my mood. Diet matters.
Where was a lower back focused exercise 😭 deadlifts or hypertensions
I desire to become strong not ripped, Jeff can you do a strength focused workout including tendon and ligament strengthening please, love you
Just saying thank you our grur/mentor/inspiration/trainer. You are really making a difference and leading by an example.
No more awful background music. Only Jeff's voice. I can return to watching AthleanX videos again... I full.
Nice one AthleanX. Back to the old days. 👊
Jeff upper lower seems to be pretty famous now, can you please do prrfrxt UPPER/lowwer workout ?
This is amazing. Even better than the old perfect back workout. Thank YOU!!! 🙏🏽
Please make more for legs, biceps, triceps, shoulders, and one for compound movements even tho some have them but we would all love it if you could make a separate category for that based on science
Loved the OG series thanks for the updates ones!
Thank you !!! You helped me a lot with my training, especially due to your knowledge as a physiotherapist!
Looking great! Love the drawings on a real life anatomy model. 😍
Wow, this is truly incredible! You should be thrilled!
These are fabulous! I am really looking forward to seeing the rest of these and then running the program when it's complete. Thank you, AthleanX!
I always follow Jeff- he is so knowledgeable and brilliant at educating those of us that want to know! Im female, and am hoping this back workout will be beneficial to add definition and shape to my back, as well as helping my upper body strength in hyrox, which has deteriorated over the last 6 mnths due to very painful tendinitis in my elbow 😮
Im need to look for the leg workout too 😊
I love you man! Always the best; always ✨🙌🏼✨
The assisted pull up is a great addition to any workout 💪🏼
AGAIN.... thank you Jeff for all your hard work and incredible insight!
I like that warm up exercise, usually on upper body days i do external rotations (ATG style, on a flat bench with one leg up on the bench, working arm elbow on knee) + light lateral raises.
Always great content. I have been following for a long time with great results.
You ARE---The Man!
Woooo hooo did the back one today ! And I hate changing it as your program is the best..so now I can
Thanks. So glad these are back!!
You and your life partner jessie give very good advices
Jeff, I think you put out top tier content, but everytime
I hear you call the straight arm pullover or pulldown the “straight arm pushdown” I get a resentment. 😂 No pushing in a pull workout; unless that’s your goal.
(especially when it’s an isolation exercise for the lats)
these are great.Any plans for a quick 2025 revisit for each exercicefor the perfect form guide? Would be great to have a 5min tips and pointers on form for each of these
Thanks for this series!
The problem I see with most exercise programs is they're not realistic for busy adults. Most busy adults need a full body workout program that won't take more than 1 hour and can be done 2 times per week. I never liked the chest/back, arms/shoulders, and legs routine workout because working out the chest and back does workout the arms and shoulders, which caused me to over train. Even working out legs can require some arms, shoulders, and back exercise. I changed my exercise program to a full body workout 2 times per week so I could maximize recover and it's much better for me because I grow more and I save time.
Thanks Jeff. I need to do more pullups. This will help!
Need to see you give the Gymnastics Rings a go. The Calisthenics community awaits, Jeff.
Excellent video, thanks for sharing
Amazing knowledge shared here 🙏🏼
Can you please make a video on optimizing the process of recovery after a major injury in terms of diet, exercise, etc? I have torn ligaments in my hand along with medial epicondylitis and am unable to pretty much do anything with weights even if theyre light until im approved for surgery. Would like some insight from a professional.
You da man Jeff!! Nice workout!!
Im in love with weighted calisthenics 💪🏿👍🏿👌🏿✌🏿🤞🏿👑🎖️🏆🥇💯
you still the 🐐 to me
Thank you.
My shoulders look like Jeff’s… only smaller😂🌹
It’s difficult to see the set up of the upright row… it’s at a cable machine , set low. Is he seated at the end of a bench… with feet just planted in the ground please? Happy new year.
Ima just skip my Lower Back on this Schedule 🎉 lol but I know I got it thanks for the Advice so I can Blow It Up
2025 AthLeanX workout! Much Appreciated!!
Buenas tardes,
Ejercicios para:
Hipopresivos para la diástasis abdominal y otros para ,
Mejorar la movilidad lumbo-pélvica y fortalecer el suelo pélvico .
🙏🏻😊😅😅😅❤ Gracias Jeff y equipo ☺️
Can you make a perfect workout video for overlooked muscles? Ex. Forearms, rotator cuffs, feet, etc.
Jeff could you please consider a video covering what failure would be for 1x per week workout, vs 2x training muscle groups sort of failure?
Di Maria is the best! Great video👏👏
😂 So true! 🇺🇸🇦🇷🇵🇹
Thank you so much for your time. Got a question.. lower back? Leg day?
Jeff always looks like he's suffering for all our sins lol
From the back is my fav
😂
Pause?
Ayooo. Chill.
No Diddy 😂
@@NuttyNorth1300 lol
THANK YOU.
Interesting to compare this to the previous perfect workouts. So we're taking out correctives and deadlifts? In addition, it doesn't seem like there's much isolated bicep work to go along with your back workout and no more super sets. Would love to see how this all fits together with the other new updated perfect workouts
These free videos are so good that I was very surprised and disappointed when I bought one of the Athlean-X programs for $100. The videos seemed so old and neglected that it felt like a downgrade from what’s on UA-cam, especially when considering the price.
We need a perfect leg workout 2025 edition
Part 2
Did you not watch the video where he literally said he's going to?
@atleanx hey Jeff how would you plan these work out around your week of you train martial arts Friday and Saturday?
I'm looking forward to the perfect PPL split. I spent about $3,000 on buying equipment to do the original split. So, I'm hoping that the exercises will not require special equipment, and I can do the workout at home.
Thanks bro. Appreciate your insights.
I even warm up my shoulders by doing over-and-backs with a band for RDLs on leg day. I do them before any workout that involves the upper body and haven’t had a “crunchy” or tender shoulder since.
Think I know the exercise you are referring to , probably like a banded arms straight out thumbs up rise as well. When you see sports people like basketballers doing a lot of this stuff at gym , you know it's pretty important.
Also all the rotator cuff wee exercises.
I suppose to you put it in Back or Chest or a separate video for those small but important support muscles -eg reverse hyper leg raises is it back support muscles ( spinae erectors ) , if not doing heavy row work or afraid of injury
Anyway like stretching they can breakup real cardio leg presses etc .
I don't follow plans anyway as 60 male just go to gym 3 times a week do roughly full body and just focus more on next visit what I didn't last visit or what machines, benches are free. So normally hit a muscle at least once, but next visit will hit that muscle twice with different exercise. So probably do say triceps hard one day a week and something every time - like dips or push downs
As an older person everyday is leg day so will always do at least one glute, quad, hamstring and always do one legged full calf raises repped while waiting out a minute or so
Also not following a plan means I work on what I feel is weaker and not interested in big muscles, just strong functional ones well supported Full range of motion and functionality to do outside gym
Still think this vid is great has lots of ideas to keep having fun at gym and mixing it up
Great information,
Thank you Jeff !!!
Terrific, as always! I found religion in you, Jeff, about 8yrs ago.
One question: can/should this program be done using the effective reps method that you’ve covered, on any or all of the exercises? Does that drop the volume too much? Thx!
At 10:36 we can use T-bar row as alternative here?
that could be an idea for another video - interchangeable exercises. For each core exercise show 2-3 alternatives to keep things fresh and allow personalisation.
Thank you so much Jeff, greatly appreciated. Just a quick question, When do we add the deadlifts for low back??
Is it normal to feel the straight arm pushdown 6:25 in your triceps? I like the exercise but my triceps burn & fatigue when I do these
Watch the clip again… and other videos here. No, it’s not tricep driven. It’s meant to be felt in the back scapula area.
I sometimes put on a very heavy weight to feel the resistance… then start light for the reps to get the proper focus. Good luck.
Will low back be a separate workout
The partials are only in the last serie or in every serie?
My guy Jeff 🔥💪🏿
First like and first coment🎉💪💪
I have a SLAP tear that I'm working around. What modifications should I make to minimize risk of inflaming it?
Hello again. I have disc herniation at three position. I have tried to look for exercises that i can do in order to achieve a decent body but every channel or forum just have exercises talking about how to strengthen the lower back or decompress it. Even the videos you have about it talks about decompressing it. Can you please just have a video that talks about the best full body exercises that people with disc herniation can do along with abs exercises please?!! Alot of people would be in the same situation as me and it would be of great help !!!!!!
Do you have pain when you lift? You may need something more specialized like what Connor Harris teaches, but if you don’t have pain when lifting, I would just recommend staying away from really heavy weights and perform sets of 12-15, making sure to command the weights and really feel the target muscle. Building muscle will help with your issue in most situations : ) hope this helps
I have adjustable DBs to do some of these exercises but for the cable ones I'd have to use bands rigged to my half rack. I'm just curious if the bands would be as effective because you only get the benefit concentrically as that is when there is the most tension on the band. I think for the pulldowns for example, I'll switch to the suspension trainer and maybe do a "pull-up" from a seated position. I just feel the band wouldn't be stimulating enough.
Same here. I have the OG powerblocks & an ironmaster superbech. Got the pull-up & dip attachments, and a door mount thing with multiple attachment points for bands. Between the bars & door, I can sub bands for cables and do what I need to.
I say that to say this: 100% YES, you can get just as much effect from bands. Just have be creative somethimes & focus on form + the contraction; good mind-muscle connection. TBH all the auxillary stuff (delts, tris, etc.) feel BETTER w, bands to me, bc the tension is highest at the peak contraction. You can hold and really isolate, then focus on a SLOW concentric.
One of my other favorite fitness YT channels is a middle aged black dude who does exclusively band workouts, often w, his wife. Guy is *JACKED* and the injury risk is significantly lower.
Discipline Dave is the bands only guy, channel is full of great tips to maximize your WO.
@@hgr.7857 Thanks Bro
I just want to know how much fiber to take at this point. I can't find it anywhere. Everyone talks about 1 to 1 (or sometimes greater) protein intake, but what about fiber? I'm not looking forward to those toilet diamonds.... I have IBS so it makes it a little harder to deal with sometimes. Taking Psyllium Husk does help but, having a rough idea of how much fiber I should be getting would be better.
Yep the series going!
Hey jeff , I don't know why but when I see myself in the mirror I can see my left or right side( where is heart ), there my lats or maybe left side torso look lot slimmer and less muscle than my other side. And I have came to realisation that my left side lats is different and right side is different? 💀👍🏼And I still can't fix it
I only have weights not a pull up bar or cables
Hey Jeff, where can I buy a face pull rope like the one you have?
The best!!!
Hi, Jeff, I hope you are doing great :)
Great work
Where have you been man all these years!!!!???
Jeff I do my workouts at home, I have bands and dumbbells. Will I get the same results as apposed to using a barbell and cable?
If you steess the muscle to failure and i recommend going to failure then dropping weight then go to failure as many times as you can. Example let's say you max out on 51 push-ups do those 51 push-ups then immediately dropped your knees and do as many push-ups as you can from your knees until you have to stand up and push off the table and you can keep moving forward to make it lighter on the table. Failure is the key. Then give yourself recovery time on top of nutrition. Rip it + feed it + rest it = growth
@ awesome…thanks
So, what is better? This “perfect” workout or the “effective” workout that you have been showing recently? I’m confused 😵💫
Thanks so much
very good
one minute to do 10-12 reps, 2 minutes rest, 3 sets = 8-10 minutes per exercise. 5 exercises + primer/warm-up = 60 minutes mininum just to do back. And if you want to do biceps on the same day - it is 1,5-2h training session. It might be perfect, but it is not practical for someone with a full-time job. Nevertheless, it is a great set of exercises, just too much for people with jobs and kids.
Watching this as I’m in the gym
So?
Bonsoir.Des exercices avec bandes élastiques et haltères en alternance Merçi
It really changes each year?
I personally feel, if you have maxed out and are still doing partials, you're risking injury.
Muscles.... they're like bicycle tires, you'll need to constantly re-pump'em back up, again and again or eventually they'll go soft or worse, flat 😂
My science is the best science
🎉Face pulls?🎉
Bro dont have back
Bro is the back 🥵
i cant wait for Legs 💀
Adei Maria!