5 Reasons You Will not Get In Shape Without Weight Training

Stop joint pain from holding back your gains with this….
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Learning how to build big shoulders in the face of shoulder joint pain can be one of the most challenging things you do in a gym. That is, unless you understand what is actually causing your shoulder pain and find exercises for shoulder pain that won’t aggravate the condition more than it already is. In this video, I show you how to build bigger shoulders with a shoulder injury, without having to stop going to the gym or lifting heavy all together..
In order to get started you have to understand that there are many different types of shoulder injuries. Knowing which one you are dealing with is key to programming as specific a work around workout as you can. For instance, in my case, I’m dealing with a torn labrum in my right shoulder. This injury of the shoulder can make it very difficult to press overhead or perform many other shoulder exercises without pain due to the resulting instability that it causes in the joint..
When you tear a labrum you are decreasing your stability because of the loss of suction provided by the labrum. This tear allows the head of the humerus to float too freely in the joint allowing it to impinge other structures or be susceptible to dislocation. Over time, your strength of your shoulders will dramatically decrease and your size could slowly fade away..
That said, you also have to look to your back training for much of the inflammation of your shoulders that you are feeling when ultimately doing your pressing movements. Exercises like pullups, rows and one armed rows all place a great load on your shoulders with distraction. This is a recipe for disaster when it comes to labrum tears..
You don’t have to avoid training your back all together however, not if you make the right exercise substitutions. For instance, you can do underhand chinups instead of pullups to take some of the strain off the shoulder. The biceps can kick in and assist the movement allowing you to pull without the pain..
At the end of the day however, the key is realizing that with many injuries, stopping your training all together is rarely the best option. Instead, finding a way to pursue bigger shoulders or any other area while knowing how to work within your limits and around your pain is a key asset. The ATHLEAN-X Training System is a complete program designed by a physical therapist to help you do just that. Start training like an athlete and treating your body with the science it should be by heading to http://athleanx.com and getting the program today..
For more videos on rotator cuff exercises and how to get big shoulders despite shoulder pain, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Train like an athlete and recover from your hernia faster here.
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Hernias and inguinal hernia specifically, are one of the most common injuries men suffer from working out. What causes them and what can you do about them? In this video, I show you not only the exercise that caused both of my hernias but also what you can do to make sure you perform it correctly and prevent it from happening to you..
Inguinal hernias are the most popular type of hernia. They are not tears in muscle but rather in fascia. Some people are genetically born with weaker fascia than others. This leaves them more susceptible to not only hernia injuries but also lower back strains as well. The important point to consider however is that while muscles may not be torn in this injury, the muscles above and below the inguinal canal can influence your chance of injury..
The inguinal canal is bordered by the rectus abdominus at the top and the adductors and groin muscles from below. The tension created by these two muscle groups across the fascia can lead to torsion and strain that causes a tear, when the force they generate becomes nonlinear. As demonstrated in the video, when you pull on a piece of paper from both sides with equal force, you do not tear the paper. When you change the direction of the force so that one is set at an angle that isn’t parallel to the other, you can create torque and tears..
I apply this to the one armed row exercise. This back exercise is one of my absolute favorites for building a bigger back. That said, the position of the movement can set you up for failure if you don’t remain conscientious about your core. If you keep your core and back leg lined up you will perform this correctly. That said, if in an attempt to lift more weight you cheat the dumbbell up by twisting your torso, you now apply torque to your fascia by rotating the abs in relation to the adductors..
This is just one example. There are many others of course. The key is that you need to maintain proper alignment as much as possible in your workouts and be sure to use good form. You can train like an athlete and build proper muscle balance from head to toe by heading to http://athleanx.com and starting the ATHLEAN-X Training System..
For other videos on common workout injuries and exercises you can do to strengthen your core after a hernia surgery be sure to subscribe to our channel on youtube at http://youtube.com/user/jdcav24

Many people practice swimming to get a swimmer’s body with a six pack and toned muscles. Here are 3 reasons why swimming will not make you look strong and some tips on what to do about it..
Reason #1 Hunger after swimming..
It is true that you burn a lot of calories when you swim. Simply by being in the pool, your body will be constantly creating heat (aka burning calories) because the water is below our body temperature and it steals our heat. The problem is that because we burn many calories in a short period of time we get very hungry when we stop swimming and we eat more than we use to. We end up eating more than what we burned and sometimes food that isn’t nutritious or that is very high in sugar, so the body just transforms those carbohydrates into fat..
Tip #1.
After a swim session try to rehydrate yourself with water and electrolytes, but try to avoid sugary drinks like juice, soda or even gatorade. Also try to eat complex carbohydrates and vegetables instead of junk food..
Reason #2 Cardio.
Swimming is mostly a cardio exercise, meaning you are training your heart and lungs. This is good because you will be healthy but it is not the best way to grow your muscles. Our muscles grow because of mini ruptures during exercise. Those broken muscles fibers are then rebuilt stronger when we are resting. That makes them grow. But since there is not a lot of tension in swimming, the amount of muscle rupture is limited..
Tip #2.
If you want to build more muscle you need to compliment swimming with an exercise with more tension, such as weight lifting, cross training, calisthenics etc..
Reason #3 Time.
It takes time to lower fat percentage in our body and increase muscle mass. Maybe, you won’t see any results in a week or two. You put in the effort and it is disappointing to not see any results. But remember that you are changing the composition of your body and that takes time and consistency..
Tip #3.
Schedule your swimming sessions and other weights or dry land workouts into your daily routine and make them a habit. Wait for at least two months before check for improvements. If you are making progress keep going and push yourself a little bit more every day, if not consult a nutritionist to get a specialized diet that works best for your body type..
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Hernias and working out often go hand in hand. Many times, those that lift weights either recreationally or for a living find themselves looking at the prospect of a hernia surgery to repair the damage done by lifting heavy weights. The crazy thing is however, you don’t have to lift heavy at all to get a hernia, you just have to be lifting a certain way and the rest is history..
I actually covered this topic in a previous video and show you what type of exercises to be conscious of when you are performing them if you want to try and minimize the risk of hernia. You can view that video here:
Hernias from Working Out (COMPLETE GUIDE!).
In this video, I answer one of our loyal athlean-x viewers questions about what to expect following hernia surgery regarding working out. As someone who has had one inguinal hernia surgery already (and unfortunately heading for a second) I can tell you that it’s not as bad as you think, but it certainly isn’t all roses and rainbows..
That said, you can do some things to speed up your recovery if you understand the benefits of the procedure that was done. In my case (and as is often the case) you will get to do the procedure laproscopically. This provides far less disturbance of the tissues and muscle than does an open operation. The laproscope places a mesh on the inside of the cavity that than gets sutured in place and held in place by your own natural intra abdominal pressure..
As long as you can deal with a bit of the post surgical discomfort you can be assured that you won’t damage the repair if you develop some normal pressure from the inside out. This allowed me to start some gentle core strengthening exercises like posterior pelvic tilts, modified planks on knees and elbows, and isometric contractions..
As soon as I was able to tolerate more work as the pain and discomfort subsided, I moved onto harder and harder ab exercises. I refrained from lifting heavy weights during the initial 4 weeks or so since I didn’t want to compensate on the non operative side and wind up doing damage to it. I wasn’t so worried about the side that had been repaired..
The most difficult thing to do was hang from a bar and this took the longest to return to full strength. One need only to try and do this and keep their body still to realize just how much of a demand this places on the abs and the very muscles that have been disrupted in order to perform the surgery..
If you found this helpful and want to get your question answered in an upcoming AX JEFF video, be sure to send in your video question to [email protected]. Make sure to start your question with “My name is… from…. and my AX Jeff question is”.
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Some women want to build strong muscles with volume, and many women do not. To each, her own. I personally want every muscle of mine to be just a bit fuller, and I fully support the preferences to avoid muscle at all cost! In this video, Holly perkins of Women’s Strength Nation talks about 5 reasons that could contribute to a feeling of bulk, when the truth is, it is not “bulk.”.
Women’s Strength Nation is committed to increasing the number of women strength training in gyms around the world. It is a community of women, for women, dedicated to empowering you towards becoming stronger, both inside and out. Women’s Strength Nation content is designed to give you everything you need to know to craft your own kind of strong..
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Highest quality supplements. Used by today’s top professional athletes..
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One of the most common questions asked is whether someone needs to take supplements in order to build muscle and see results. It is a good question and one that has two completely different answers depending on the person asking it. In this video, I explain to you 5 reasons you need to take supplements and when you never should take them. If you can’t deal with brutal honesty however, I would advise you not to watch, as some feelings may be hurt..
To determine whether or not you are a candidate for supplementation you have to start with your experience level and current condition. If you are just starting out and are relegated to lifting 5 pound dumbbells for most of your exercises, you are likely not ready for supplements. You can gain far more benefits focusing on building up your strength and foundation while learning proper form and the best way to train than with stuffing your face with supplements..
The same can be said if you have allowed your diet and nutrition to put you grossly overweight. Supplements are not your savior. You first must figure out how to rededicate yourself to your nutrition so that you can lose enough weight to make supplements a viable part of the discussion once again to take you and your results to the next level..
Next you have to ask yourself if you are motivated enough to take supplements. Some people view supplementation as a way to be lax with the rest of their fitness and nutrition plan. They figure that as long as they are taking the supplements that they don’t have to worry much about everything else. Couldn’t be further from the truth. On the other hand, sometimes the act of supplementing makes you much more accountable for the rest of your actions. In this case, it can be a great advantage to helping you stay on track..
If stress is a big part of your life, be it from your work or family, supplements can become even more necessary to help keep you on track and combat that. We all know that proper nutrition and fueling can go a long way towards helping your body fight fatigue and breakdown. If stress is heavy in your life then you would particularly want to look into supplements to help keep you healthy and consistent with your nutrition in the face of schedule disruption..
Finally, ask yourself if you think that you can get all the benefits of supplements from food alone. If you think so, I can tell you in most cases you are wrong. For instance, there is simply no practical way to get as much creatine as you would need to experience its benefits from food alone. I said practical. Sure, you may be able to do it in theory, but when you consider the roadblocks that I present to you in the video you quickly realize this won’t work..
For a complete supplement and nutrition line that is tested and trusted by today’s top professional athletes, be sure to head to http://athleanx.com/athleanrx and get your Rx Supplement bundle. Feel what a difference supplementation can make and see first hand how it can take your results to the next level..
For more videos on bodybuilding supplements and if you need to take supplements to build muscle be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Unsubstantiated bro-science has circulated the fitness community with many fictitious claims – from the idea that we must consume protein within 15 minutes of training or we’ll shrink to the belief that if we don’t eat every two hours, our body will begin to use our muscle for energy..
But the truth is, although its not true, for the most part, these claims aren’t hurting anyone…right?
Wrong!
Although eating 6 meals per day could be potentially helpful, and having protein immediately following a workout won’t hurt – there are a few lies plaguing the fitness industry that can ruin your ability to put on any muscle whatsoever..
That said, I want to shed a bit of light on these myths and, at the same time, share simple and effective methods for building the body you want, faster..
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References:
http://www.ncbi.nlm.nih.gov/pubmed/11722954.
http://www.ncbi.nlm.nih.gov/pubmed/12761365.
http://www.fao.org/docrep/w8079e/w8079e0n.htm.
http://www.ncbi.nlm.nih.gov/pubmed/7598063.
http://www.sciencedirect.com/science/article/pii/S0026049514001115.
http://www.ncbi.nlm.nih.gov/pubmed/20300012.
http://www.ncbi.nlm.nih.gov/pubmed/25932981.
http://www.ncbi.nlm.nih.gov/pubmed/27102172.
http://www.ncbi.nlm.nih.gov/pubmed/24261006.
http://www.ncbi.nlm.nih.gov/pubmed/12436270