Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter.
Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift.
To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.
These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost.
Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas.
I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights.
Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional.
For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.
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If you want to build incredible strength you better stop overlooking the smaller but no less important muscles in your workouts. In this video, I show you how not paying attention to the strength in your wrists, hands and forearms could be preventing you from making the gains you are seeking in the gym.
I show you ways to incorporate extra work for these weak areas into muscle groups and exercises that you are already performing. If you had to spend hours extra in the gym each week to try and fix these, you likely never would. As a result, you would never be as strong as you should be.
That said, if you are training your chest you likely are doing pushups at some point. Whether you are doing them as a finishing exercise or one of the main exercises in your chest workout there is a way to change them to make them more effective for your weak wrists or hands. Simply perform them as finger tip pushups if you need to increase your hand strength or as knuckle pushups if you want to increase the strength of your wrists.
Likewise on back training day you can extend a regular pullup beyond failure to get more work for your wrists and forearms. Simply hang from the bar on your very last rep for as long as you can. You will feel the burn travel through your hands and forearms as you work to increase your muscular endurance and improve your grip for the bigger exercises.
All of these benefits apply to other muscle groups as well. We cover the extended wrist position during dumbbell laterals and the tweak that you can make to deadlifts (not using straps) that will all help to increase your hand and grip strength without compromising the amount of time that you have to spend training each week.
The ATHLEAN-X Training System, found at http://athleanx.com is a program used by top professional athletes that cannot afford to overlook anything in their training. They get paid to be strong, fast and powerful. If you want to train like an athlete you can find start training with the same workouts and meal plans that they do today.
For more videos on how to get stronger and how to increase your bench or deadlift, be sure to subscribe to our channel here on youtube.com/jdcav24 today.
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I genuinely thought that chin ups were pull ups for wimps. Pretty amazed at the amount of knowledge in each of his videos.
10 min yoga for warm-up
5×5 Weight Training SL
20 min HITT Rowing Machine
Best athletic workout I've ever experienced. Balance
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Man looks like a Pixar character
i think we should combine Olympic weight lifting exercises with Strength exercises, like Push press, Snatch pull, power clean, push jerk, overhead squat, Clean pull etc. They require speed and Mobility as well as strength. What do you say?
Hey
Great preaching
The way you break down body building is poetic to say the least…
Clean and press is my fav compound move 😚
I'm getting stronger by doing tree work. You got to be 💪 to do 🌳 work.
Am I the only girl that watches Jeff regularly..
Who else is here because someone spreaded rumors about you in the weight room at school.????
Bruh it looks like this dude has tumors in his arms
Deadlift is best
Sometimes I get gassed out too fast, I know I can do more but strenght is sapped pretty quick
What's his body weight?
I don’t get how Jeff looks like di maria, he looks like stallon and lewandowski mixed together not di maria
I wish i c u personally,u r a Legend❤
I wish to express my appreciation every second ❤
5:47
That's all you needed to say
I believe 90% of people are far more concerned about size and strength than becoming athletes.
I doubt actual paid athletes even come to YouTube for advice, that's not your audience.
Also use fat grips
Trainer your welcome
Thanks dear for. Ur wonderful videos
I have been utilizing this vertical jump program “Jumοnοz Azb” (G0OGLE it) for 5 days and I already have gained about 4-5 inches. I believe with this program hands down. This is the finest vertical jump program I have ever done and I have tried them all. .
for me its the first time i see Jeff in shorts.
Lol tried the finger tip pushup nearly snapped my thumb off
Wow the finger pushup is hard and fun
What if the week point is the elbow……… I can't do the proper bench press ….my right hand is not strong enough… sometimes I drop the dumbbell on my right hand.. what do I do 😓😓
I messaged you on Instagram seeking some help on my body. Please do look into it.
Thank you for telling me what I need to hear and not what I want to hear. Keep it real.
He makes it so simple, thanks for the easy explanation.
God Jeff be careful not to injure anyone when you go to high five them or something 4:54 like what the hell
I just want to lift my girlfriend without embarrassment during our wedding… what should I train for that??
1:47–1:50 background reads…..
Put some tube insulation on the bars
Thanks jack
How to pop out your veins
masturbate then wash your hands
thank you
Can we do it with double bell
Intro is rip for headphone users