Do you need to get stronger? On this video, I’m going to debate the only method to do this by specializing in two issues: compound actions and progressive overload. These two components of a coaching program are significantly useful for newbie lifters and can at all times function the premise of programming for even the extra superior lifter.
Compound actions are the lifts that enable us to include probably the most muscle tissues attainable, thereby giving us the chance to maneuver probably the most weight attainable. By working a number of muscle tissues at a time we’re in a position to get extra bang for our buck by doing fewer exercises but in addition by permitting us to reap the benefits of the heavier weights we’re in a position to carry.
To search out the very best compound exercises we don’t have to look any additional than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.
These actions will mean you can transfer some critical weight and have you ever including an increasing number of weight to the bar with virtually every workout. Simply these few exercises may also prepare virtually each muscle in your physique, virtually.
Make no mistake, these compound actions will certainly enhance your energy, extra so than maybe some other, and they’re going to make up the inspiration of any critical coaching program, however they will additionally depart you missing in lots of different areas.
I’d be remiss if I didn’t educate you on the areas of your coaching that you’re overlooking by being singularly centered on simply energy. Don’t get me fallacious, I’m a HUGE fan of energy, the truth is I’ve seen first hand how taking a genetically gifted athlete and doing nothing however making them stronger will assist them rise to new heights.
Reality is, most of us aren’t genetically gifted athletes, we most of the time are sitting at a pc all day at work and being severely beneath stimulated bodily outdoors of what we do within the fitness center. For these two causes alone it is advisable to ensure that energy is a foundational a part of your coaching, however not the one a part of your coaching. By no means make your self one dimensional.
For extra movies on the way to get stronger, and to be an entire athlete, you should definitely subscribe to this channel by way of the hyperlink beneath and activate notifications so that you by no means miss a brand new video when it’s printed.
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40 inch box jump??????????? My knees started screaming lmaoooo
So how should the routine be programmed? Do all these in a single day? How many sets and reps? Should I do 3×6-8 or 5×5?
so the fastest way to get stronger is to buy your program?! what a joke!
What would think about doing two days a week full body routine mentioned here and a one day a week full body but more dynamic kettlebell routine?
Jeff had his testicles removed to prevent imbalances
Where’s the demonstration video for this ? There was one, with the 3d lunges to warm up
hi
Why didnt you show the exercises??
Too white need some sun wtf 😅
lift and eat protein. simple.
Ok 👌💪👍
blah blah blah
"Don't be one-dimensional" – Great all-round advice for life.
Where can I find this kind of workout routine? I have been training for a year and over after a long gap. I have gained in strength. My main goal is to loose weight/ body fat. But my trainer in gym has only been working on isolation movement and I am sick of it. I want overall strength and atheletic ability. I used to be a sportsguy during my school days and was very atheletic. I am currently 5'3, 205 LBS. I am 43 and also a diabetic. How can I start this? Thanks.
I really like the way that he explained the total body fitness between just lift weights and actually being functional. Many people do not train in a matter of function. I see it all the time at the gym. Guys trying to get strong and even over doing it at times. They never do push ups or pull ups, and I ve seen them get on a treadmill. They can lift 5 plates but couldn't run down the street without fainting. That is not a healthy strength in my book.
I'm thinking about doing the following workout for a month or two to start. Any thoughts?
1. Bench Press – Monday/Thurs
2. Ohp, chin-ups, rows – Tues/Fri
3. Squats and Deadlifts – Weds/Sat
Help!!! 💪
The faster way is susbcribing and practicing the ATHLEAN-X advices. Cheers from Venezuela!!!
if i do this all with 3 set, 6 reps
how long did i need to rest?
1 day, 2 days?
Appreciate your video. It did clarified my vision going forward into my workouts
Jeff: 🗣
Me:👁👄👁
I made my own training routine and it's literally this video. Only because it was based on compound exercises which gives you the most bang for your buck. This training routine will get you so strong. My training is a bit more different now as it's pull monday, push tuesday, legs wednesday, pull thursday, push friday, legs saturday, pull sunday. You get the idea. Plus it includes accessories exercises, drop sets, using partial reps when training beyond failure. I've been on this routine for 3 years now. I would've been further ahead if not for the lockdowns of 18 months but I digress. My lifts now are 190KG deadlift, 160KG squat, 105KG Bench press, 115KG pull up.
80KG bodyweight. Average height. 21 years old
Great advice
Everyone whos fat came to see this
Makes sense to me Jeff!
Super helpful
This is positive clickbait. Haha
Man had 10.4 million subscribers or so when I started watching the channel, now he's got 12million and it's not even up to 6months. Damn 🔥
T bar rows is my favorite do them in day
Awesome video 💪
Sitting in your car watching YouTube videos for an hr before working out is Killin your gains
I remember watching this when I started on the 5×5 routine and i ignored the advise here. Now 8 months later still recovering from shoulder injury. Jeff knows his stuff. Compound excercises with a sprinkle of isolation excercises is the order of the day!
So true. Focusing on the big 3 powerlifting exercises alone for competition, I found great results to a point. At 230lbs and benching mid 4’s I began having shoulder issues. I should’ve added more shoulder work to compensate for the pressure and stress exerted on the smaller muscles and joint. Young mistakes.
is 247365 a code?
Not going to lie. Jeff has GREAT info.
But I also come for the comments. LOL
I'm not really not quite that strong but I am a little bit strong
Can I substitute a leg press instead of squatting
Where's the f*ckwit hero who lists when u need him?
Great advice. Thanks
THOR – The worlds strongest man? ….NO he's not!! lool
What do you even do if you can't do compound exercises?
This is an inspiring video. Learning so much here and I teach Kinesiology!
I barely could press an empty bar.. now I can press 15lbs 😂 I know it aint a lot but am growing