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8 Exercises I WISH I Did Years Ago! (WASTED GAINS)

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Rating: 4.0; Vote: 1

m going to show you the 8 exercises that I wish I did years ago that would have delivered better muscle, strength and stability gains much sooner. These will cover everything from the legs, core, arms, chest, shoulders, glutes and even overall training concepts that have made a significant difference in muscularity. To start, I recap with a lat pulldown variation I showcased in an individual video a few weeks ago called the rocking pulldown. This unbelievable exercise is one that I truly wish I had started doing many years ago because of its ability to allow for extension of the arm while performing the vertical pulldown exercise. You will instantly feel the intensity of the contraction in your lats once you try this exercise out. As sort of an added bonus here, I also wish I did the one arm high pulley row a lot sooner. This exercise allows you to get an incredible stretch on the lats on every rep as well as the peak contraction and extension at the bottom. Nothing has allowed me to develop the sweep of my lats better than this exercise. It-s just a shame that I avoided it for many years early on in my training. The squat is one of those lower body exercises that just can-t be avoided if you want to build your best legs possible. The problem is, many times people pick the wrong stance width and wind up paying for this mistake. I certainly did. I followed the general advice of placing your feet just outside of shoulder width and driving the knees out with the descent. The problem for me was it never felt right. I only wish I discovered just how much more natural it was for me to be much narrower with my feet. The concept of straight arm scapular strength is maybe one of the most important that I have incorporated into my training in the last ten years. The straight arm pushdown is one of the best ways to do this, however there are bar variations like the front lever raise and the headbanger pullup that I demonstrated on instagram that all hit this key attribute. My fitness idol Sylvester Stallone even tried the latter after seeing it on my post and did an incredible job with this challenging movement showing just how locked in he is on his training and strength priorities. Other key exercises you don-t want to overlook in your training are the glute ham raise and the 3 way dip. Both of these movements get muscles to work together that don-t often properly get allowed to do so. In the case of the glute ham raise you want the glutes to take over for the hamstrings, not the other way around. When weak glutes are unable to help you extend the hip, the hamstrings attempt to do so and wind up suffering strains. In the case of the dip, the obliques, serratus, and abs are all capable of working together to propel the body up and beyond the height of the bars but you have to allow them to do so. The 3 way dip exercise is much more beneficial than the regular dips since it gets these muscles to participate without sacrificing the overall effectiveness of the movement for the originally intended muscles. The key to these and any exercise for that matter is finding the ones that are capable of delivering the biggest results in the shortest period of time. In the ATHLEAN-X Training System found at you can count on getting only the workouts and exercises that deliver the biggest bang for your buck. Start training like an athlete and see just how much faster you can start seeing big gains
Date: 2022-04-22

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Comments and reviews: 10

BandB1111111
I'm 60. Been working out with weights since I was a teenager. Never thought deadlifts would do anything but hurt my back. My back has bothered me for years. Starting doing deadlifts about a month ago on my son's advise. Wow! My back feels so much better. The intensity seems to promote endorphins and testosterone so much more than isolated movement machines. I feel better. All of my internal core muscles seem stronger, too. I don't have to pee as often, and even my intestinal muscles seem to work better when I shit. I started slowly focusing on form at about 125 lbs. Worked up to 5 sets of 10 reps of 165 lb. and finish with sets of 3 reps of 200. That's good for me after a month.
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CottenEye
1. Great for peak contraction and pump in the lats
2. never really did standing 1 arm cable pulls
3. straight arm pull overs are good but also lights up my long tricep head
4. glute hams raise is very intense ham string
5. narrow squats target my quads & lower back cant go as deep either, wider hits hams, glutes & quads
6. I like the plus dip but adding in abs is too much
7 crush press. target front delts maybe more side delt the higher you go
8. best rotator cuff exercise
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Kai
Hi Jeff, am a 52 year old Australian that does a lot of on water sport like sailing and kite foil racing. I need to build muscle to protect myself from injury. Which program do you suggest. I have good to intermediate fitness and work out 5 times a week. I have a pretty good home gym with cable machine and squat rack. Thanks
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LVVghost
Nice. 8th exercise/concept was popularized by Alexandr Zass who had outstanding results in weight lifting. Some people say that it's even better to do 'self-resistance' exercises when you create a force to overcome by your own muscles (is it called 'dynamic tension')
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Mike
It's amazing how most content creators have to edit their videos to cut out the mistakes and pauses, and Jeff nearly goes an entire video without saying -umm- or -like-, no pauses, no cuts, just straight forward communication. Well spoken trainer. Great stuff.
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Lewis
Would an Isometric exercise work for something like the low deadlift position? Pulling until your weakest point is the one being worked most. Maybe this could help find points of potential injury and help learn limitation.
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sport
I wish I had focused on doing body-weight exercises (push-ups, planks) 20 years ago, instead of strictly focusing on weight lifting only. But I will incorporate some of these exercises into my workout.
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Harri
-You find the width that works for you- (RE: feet while squatting. I'm very happy you think that's a good idea. I have issues with some mobility (ankles, and find a wider stance -much- better.
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Philipp
Hey Jeff, would you be able to give an update on these exercises in the context of home workouts/lack of machines? Maybe with TRX or other more readily available props? Much appreciated! ;
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Kram
Re: squats: doing them with legs far apart and toes out is what saved me from knee issues that I had from narrow feet position squats. I do go ATG (touching a 6 inch block) at 63 years old.
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