The ONLY Exercises You Need to Get Jacked (EVERY MUSCLE)
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Date: 2024-08-19
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Comments and reviews: 20
Yupppi
Sure we got chest, upper chest and lower chest, but how can you skip mid chest, back chest, side chest, lateral chest and reverse chest
My personal favourites might not be the most efficient for muscle building, but it's hard to not like barbell exercises. High bar back squat, front squat (jerk grip, bar fully in palm no crossing, deadlift or rdl or sldl, barbell row, overhead press, bench, snatch pulls. And to expand from that, snatches, cleans, even clean and jerks. After those, pullups and pushups. With those it's hard to name a muscle that is not trained and getting that good control of your body as well even under heavy load, although with isolations you'd eventually get more stimulus for less fatigue if you wanted to be as big as you can. But honestly snatch pull and snatching turned out to be shockingly effective for side delts. And sometimes it's hard to even consider bothering with biceps, triceps or forearms when you look at all that indirect work on arms (but then again most people are not concerned about their front rack or in general the range of elbow flexion and just want huge arms. With snatch and its variations you work your shoulders in all directions as well as traps surprisingly lot and you get quite a decent loading as well. Definitely not never ending well given how the volumes are low in olympic lifting, but still gets you somewhere for free. And I guess judo is also a cheat way to get back, forearm and leg volume.
Actually lately I fell in love with back hyperextension in one of those horizontal racks, that really helps with weird hip-back motorics/position. And I got ab wheel out of curiosity and for the first time I like working core (maybe cable stack crunches were also nice. Really helps with the ability to brace the core and keep hip and back in check during barbell exercises. And I must give honorary seconds to bulgarian split squat, single leg kettlebell rdl, nordic hamstring curls and reverse nordics. I prefer unilaterals with only one side load as well, although something like bulgarian split squat is really tough when starting, to get the effort in the quad instead of the backleg and just the balancing right. Really quick way to get out of breath and quad burning.
But god damn I fear any trap isolation, every time I have more intense stimulus to traps from something else, I have headache for a couple of days.
reply
Sure we got chest, upper chest and lower chest, but how can you skip mid chest, back chest, side chest, lateral chest and reverse chest
My personal favourites might not be the most efficient for muscle building, but it's hard to not like barbell exercises. High bar back squat, front squat (jerk grip, bar fully in palm no crossing, deadlift or rdl or sldl, barbell row, overhead press, bench, snatch pulls. And to expand from that, snatches, cleans, even clean and jerks. After those, pullups and pushups. With those it's hard to name a muscle that is not trained and getting that good control of your body as well even under heavy load, although with isolations you'd eventually get more stimulus for less fatigue if you wanted to be as big as you can. But honestly snatch pull and snatching turned out to be shockingly effective for side delts. And sometimes it's hard to even consider bothering with biceps, triceps or forearms when you look at all that indirect work on arms (but then again most people are not concerned about their front rack or in general the range of elbow flexion and just want huge arms. With snatch and its variations you work your shoulders in all directions as well as traps surprisingly lot and you get quite a decent loading as well. Definitely not never ending well given how the volumes are low in olympic lifting, but still gets you somewhere for free. And I guess judo is also a cheat way to get back, forearm and leg volume.
Actually lately I fell in love with back hyperextension in one of those horizontal racks, that really helps with weird hip-back motorics/position. And I got ab wheel out of curiosity and for the first time I like working core (maybe cable stack crunches were also nice. Really helps with the ability to brace the core and keep hip and back in check during barbell exercises. And I must give honorary seconds to bulgarian split squat, single leg kettlebell rdl, nordic hamstring curls and reverse nordics. I prefer unilaterals with only one side load as well, although something like bulgarian split squat is really tough when starting, to get the effort in the quad instead of the backleg and just the balancing right. Really quick way to get out of breath and quad burning.
But god damn I fear any trap isolation, every time I have more intense stimulus to traps from something else, I have headache for a couple of days.
reply
athleanx
For those who have been having issues with growing the chest muscle, I have a suggestion for you to try. it FINALLY grew my pecs. do bodyweight pseudo planche push ups. and do it on your knuckles. at first, it might be a hard exercise (this exercise is no joke) but you quickly get used to. don't expect high reps as in regular push up. push from your waistline. your knuckles should be as close as possible to your waistline. do not flare your arms much as in regular push up. your whole weight will be on your knuckles. and because of the distance from your chest, the force applied to your chest will be insane. do perfect eccentric concentric slow controlled reps. both lower pecs and upper pecs will grow just like your shoulders. knuckles will give 3 benefits.
1 extra range of motion
2 avoiding over extending your wrists
3 kinda mimic rings from extra joints (wrists, which will force stabilizing muscles to work hard and grow
Give it a try.
reply
For those who have been having issues with growing the chest muscle, I have a suggestion for you to try. it FINALLY grew my pecs. do bodyweight pseudo planche push ups. and do it on your knuckles. at first, it might be a hard exercise (this exercise is no joke) but you quickly get used to. don't expect high reps as in regular push up. push from your waistline. your knuckles should be as close as possible to your waistline. do not flare your arms much as in regular push up. your whole weight will be on your knuckles. and because of the distance from your chest, the force applied to your chest will be insane. do perfect eccentric concentric slow controlled reps. both lower pecs and upper pecs will grow just like your shoulders. knuckles will give 3 benefits.
1 extra range of motion
2 avoiding over extending your wrists
3 kinda mimic rings from extra joints (wrists, which will force stabilizing muscles to work hard and grow
Give it a try.
reply
brandonpoole1670
I train calves as a filler exercise between sets all the time. My mother blessed me with chicken legs below the knee. However, with dedication they do grow and become strong. Helps with running, balance, and the ability to wear shorts without being self-conscious. I use a Smith Machine, two 45 lbs plates on each side, and an elevated platform (Reebok Step, etc) to get full extension. Work toes out, toes in, and neutral. Calves are the bicep of the leg, so you can train them daily. What pisses me off are dudes with huge calves thanks to DNA, and nothing but flab from the knee up.
reply
I train calves as a filler exercise between sets all the time. My mother blessed me with chicken legs below the knee. However, with dedication they do grow and become strong. Helps with running, balance, and the ability to wear shorts without being self-conscious. I use a Smith Machine, two 45 lbs plates on each side, and an elevated platform (Reebok Step, etc) to get full extension. Work toes out, toes in, and neutral. Calves are the bicep of the leg, so you can train them daily. What pisses me off are dudes with huge calves thanks to DNA, and nothing but flab from the knee up.
reply
loloeyey1596
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
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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
reply
cpw2k217
Great video, the 2 people conversation format is much better than Jeff doing the video alone, or the vids where Jessie is background or comedy relief. It's the back and forth opinions that make it interesting. Jeff as an expert and Jessie as an intermediate trying Jeffs expert solutions. The one person format just seems boring somehow.
More like this. Just my 2 cents.
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Great video, the 2 people conversation format is much better than Jeff doing the video alone, or the vids where Jessie is background or comedy relief. It's the back and forth opinions that make it interesting. Jeff as an expert and Jessie as an intermediate trying Jeffs expert solutions. The one person format just seems boring somehow.
More like this. Just my 2 cents.
reply
TheLuconic
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
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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
reply
jerz8289
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
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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
reply
athleanx
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
reply
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
reply
ThiefOfNavarre
Really guys no calf training Smith machine defecits or if your leg press has an angle adjustment just do them on there. I'm ex-taekwondo and I have a ruptured FHL and still train calves. It hurts like hell but you literally can't ignore the shit that fascilitates parambulation
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Really guys no calf training Smith machine defecits or if your leg press has an angle adjustment just do them on there. I'm ex-taekwondo and I have a ruptured FHL and still train calves. It hurts like hell but you literally can't ignore the shit that fascilitates parambulation
reply
venombhai69
hi i am fat from a very long time i am a 15year old and have been fat since i was like 8 or 9, its like around or probably below 25% body fat. I want to transform myself, see abs and have an athletic physique, not crazy big muscles but fit and athletic with an aesthetic physique
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hi i am fat from a very long time i am a 15year old and have been fat since i was like 8 or 9, its like around or probably below 25% body fat. I want to transform myself, see abs and have an athletic physique, not crazy big muscles but fit and athletic with an aesthetic physique
reply
athleanx
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
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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
reply
athleanx
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
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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
reply
Okgeneric
your little sancho panza there said it all. barbell because of the ease in adding weight session after session. nothing else compares. if muscle growth is due to adaptation and adaptation is created through progressive overload, how can barbell NOT be king
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your little sancho panza there said it all. barbell because of the ease in adding weight session after session. nothing else compares. if muscle growth is due to adaptation and adaptation is created through progressive overload, how can barbell NOT be king
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terigiese1322
HYPEREXTENSIONS! LadiesYou want to build that shelfYou GOTTA do them. Be sure to come up like he does. I don’t come up as highBut I primarily focus on my glutes and hammies. BulgariansANOTHER must for glutes and legs. LOVE/HATE THEM!
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HYPEREXTENSIONS! LadiesYou want to build that shelfYou GOTTA do them. Be sure to come up like he does. I don’t come up as highBut I primarily focus on my glutes and hammies. BulgariansANOTHER must for glutes and legs. LOVE/HATE THEM!
reply
brettlaw4346
Recent studies on myofibrilar growth suggests that stretched under load for long duration is most likely required to recruit the satellite cells which will go on to create new myofibrils. How would that affect your exercise selection
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Recent studies on myofibrilar growth suggests that stretched under load for long duration is most likely required to recruit the satellite cells which will go on to create new myofibrils. How would that affect your exercise selection
reply
footballlegend7531
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
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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
reply
allenbeasley9791
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.
reply
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.
reply
MikeSchmidt215
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!
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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!
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Pete_R63
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.
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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.
reply
sassafras710
for quads why not goblet or hack squats no love for those I like those as much as Bulgarian split squats, maybe even more! oh btw, i like that jessie mentioned the front holding barbell squat. those are gems too!
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for quads why not goblet or hack squats no love for those I like those as much as Bulgarian split squats, maybe even more! oh btw, i like that jessie mentioned the front holding barbell squat. those are gems too!
reply
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