How to modify your Weight Training Workouts

Written by Kenneth Lee 2020-08-20

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45 minute At Home Strength Training Workout | Get Empowered

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How to modify your Weight Training Workouts

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9. Avoid Plateaus by Regularly Changing Your Workout

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No matter how great of a workout plan we follow, eventually we are going to hit a plateau. We will see our progress towards our fitness goals come to a complete halt and our strength or mass gains will become harder and harder to come by. At this point the best strategy is to entirely change our workout routine. In today’s video we will talk about how we can introduce variety in our workout..
In last week’s video we talked about the strategy of progressive overloading, where to make strength and mass gain, we continuously make our workout difficult as our body adapts to more and more stress. This is a great way of increasing our strength and mass. However, eventually we will notice that no matter how hard we try; we will just not succeed in progressively overloading our workout any further..
In such a situation the best strategy is to completely change our workout by introducing different sets of exercise or different training regimens. These changes put the load on our body in new ways. This gives a jolt to our body to adapt to a completely new set of stresses and we start to make progress again..
To be more efficient in sustaining our strength and mass gain, we should never wait to start to see plateaus. We should change our workout much before that. The general rule of thumb is to never follow the same training routine for more than 12 weeks. Ideally we should change our routine every 6-8 weeks, so as to never let our body adapt to a specific routine. This is also beneficial in improving the overall conditioning of the body as our body is being exposed to different types of stressors. Moreover adding new exercises and routines to our workout keeps our workout fresh and exciting..
Following are the changes we can incorporate in our workouts to completely change the workout routine.
1. Change the exercises one is doing in a workout. Although we have mentioned that we should include the exercises corresponding to the functional movements of the human body, there are a lot of things that can be changed in those exercises, such as grip, feet placement, orientation, equipment etc. As an example, for bench-presses one can do incline, decline or flat bench-press. In terms of grip one can do wide-grip, close-grip, regular grip or reverse grip bench press. In terms of equipment, one can use barbells or dumbbells. By changing such parameters we can target the same muscle group in different ways with different amount of emphasis on the supporting muscles. This is a great technique of getting out of plateaus, as most plateaus arise due to inherent weaknesses in these supporting muscles..
2. We can add new exercises to our workout which essentially target the same muscle group, as an example instead of doing sit ups for bending push, we can add leg raises, which is a similar movement but performed in a different way, or instead of bench press, we can include push-ups..
3. We can change the number of reps and sets we are doing for a particular exercise, as an example instead of performing 3 sets of 8 reps we can perform 5 sets of 5 repetitions. We can also change the amount of rest we take between the exercises. By changing these parameters we can change the amount of weight we can lift, which can drastically change the stress on our body and hence help us break out of plateaus..
4. The order in which we do the exercises can be changed to change, which muscle is tired and which is fresh when we are doing a certain exercise. If we are splitting our days by the muscle group, we can change that. For instance if we were training our chest and arms together one one day previously we can change it to back and arms together in the new workout. All these changes will significantly change the load on our muscle groups..
There are many other ways by which a workout can be changed such as adding super-sets or drop sets or performing explosive exercises. However these are more advanced techniques, which we will cover in our later video series. In the basic health and fitness series we just want to emphasize that changing the workout every 6-8 weeks is critical if we want to continue to make progress..
This concludes our video. For next week, we will talk about how to strengthen one of the most important muscles in our body, our heart..
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How To Create A WORKOUT PLAN

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How Often Should You Change Exercises in Your Training Program

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So we get this question all the time and the answer might surprise you. How often should you change exercises in your training program. Let us know any more questions you might have and we will try to get them answered for you..
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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult..
Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him..
As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst – almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet..
Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world..
IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place.
2005.
USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place.
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place.
2007.
IFBB North American Championships, Men Heavyweight, 16th place.
2010.
IFBB North American Championships, Men’s Heavyweight, 12th place.
2011.
North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place.
2012.
North American Championships, IFBB Bodybuilding: Over 40 – Heavyweight, 2nd place.
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place.
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 – Heavyweight, 2nd place.
2013.
Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place.
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place.
2014.
NPC National Championships, Bodybuilding Heavyweight, 6th place.
Masters National Championships, Bodybuilding Masters Over 35 – Super Heavyweight, 2nd place.
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place.
2015.
NPC Universe, Bodybuilding Over 40 Overall, 1st place – Earned the Pro Card.
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place.
Tampa Pro, IFBB Pro 212, 3rd place.
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place.
2016.
Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place.
Toronto Pro, IFBB Pro Men 212, 10th place.
Arnold Classic, IFBB Pro 212, 9th place.
2017.
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When to Change Your Workout (DON’T MESS THIS UP!)

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Knowing when to change your workout and when not to is one of the most important things you can get right when it comes to your training. Change too often and you could sacrifice your ability to build the necessary foundation required for building a muscular physique. Change too infrequently and you will not be providing enough stimulus for your body to change. In this video, I’m going to help you to determine whether it is time to change your workout or not..
One of the most helpful things to identify is your training experience. If you are a beginner, all of your workout changes should likely come in the form of how you are performing the exercises you do and not what exercises you do. For instance, your motor patterns are still going to be a work in progress and simply moving from exercise to exercise will not allow you to get better at any one movement and eventually load it maximally..
Here instead, you want to focus on adding more weight to the limited exercises that you can perform and start experimenting with altered rep tempos, training frequency and most of all driving as much tension into the working muscle as you can. Most beginners are just not good enough at making the actual muscle that they are trying to develop do most of the work. Your goal will be to do just that using a fewer number of key exercises..
That said, as you become more advanced you will find that you likely are unable to keep adding weight to the exercises and increasing your strength on them. Here, a new exercise that hits the target muscle group is just what the doctor ordered. Increasing your exercise variety is not just an effective way to combat training boredom but it becomes a crucial part of making sure your gains keep coming. The best part here is that when you do come back to your old standby exercises, they in effect become “new” again and you can start to see gains from doing them once again..
What must be combatted here however is selecting exercises based on your like or dislike of them. I call this phenomenon “exerphobia”. The reason we pick exercises we like and repeat them is likely because our bodies have become very efficient at doing them. The reason we like them is that they feel good and we can lift a good amount of weight on them. That doesn’t mean that they are the best for us however. Knowing the creating change in the body is something that needs to be forced, you want to choose exercises you are less efficient at by this point to ensure that the gains keep coming..
Finally, when it comes to fat loss training you definitely want to mix up your exercises and modes of training very frequently. If you think about the way your body reacts metabolically to exercise, it becomes better and more efficient at something the more you do it. Less work is required to perform the exercise over time. With less work comes less caloric burn. The very exercises you were doing to burn fat before are now no longer as effective. For that reason, you should frequently change your fat burning workouts to keep your fat loss coming..
If you are looking for a complete training program that will help you to know exactly when the best time to change your workouts is for best results, head to http://athleanx.com and use the program selector tool. This will help you to get the best workout program that is most aligned with your current training goals..
For more videos on when to change your workout and the best workouts for fat loss or muscle building, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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What makes muscles grow? Jeffrey Siegel

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We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible..
Lesson by Jeffrey Siegel, animation by Brett Underhill.

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How To Create A Workout Plan For Beginners How To Create Your Own Workout Schedule Program Plan

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In this video we discuss how to create design your own workout plan, program or schedule. We go through different options from full body workouts, workout splits, cardio options and how often to workout..
Transcript/notes.
How to create your own workout routine.
Designing your own workout plan or routine can be a lot easier than you think, and in this video I am going to give you a sort of template to start from and you can alter it to what works for your lifestyle. The 2 major factors are your time or availability and the actual workout routine..
The 1st thing you have to do is set a schedule based on what you can adhere to and what fits into your time availability. Let’s look at your routine from 2 perspectives, the starting out phase, and the growth or maintenance phase..
If you are just starting out I would recommend workout one day and then have 2 days off. The reason for this is when you are beginning your body will be very sore, probably for at least 2 days..
So, for example for the first 2 or 3 weeks, workout on Monday, Tuesday and Wednesday are off days, then workout on Thursday, Friday and Saturday are off days and make Sunday an active rest day where you are active, not working out, doing active things like chores, cutting the grass, cleaning the house, working in the yard, maybe take a walk and listen to some music. Then repeat this schedule for the next 1 to 2 weeks..
For the growth or maintenance phase there are many options, but to make it simple I will show you 2 different options..
Option 1 is 3 days of full body work outs, 3 days of active rest, and 1 day totally off. So, for example Monday, Wednesday and Friday are workout days, Tuesday, Thursday and Saturday are active rest days and Sunday is total off day..
Option 2 is to do workout splits for 4 days and have 3 days off or active rest. So, for example Monday you would do upper body training, Tuesday lower body training, Wednesday totally off, Thursday upper body training, Friday lower body training, Saturday totally off and Sunday is an active rest day..
Once you have your schedule in order you need to design an actual exercise routine. Any comprehensive program should consist of working your body in all the planes of motion, sagittal, frontal and transverse planes, and should include strength training exercises, cardio exercises, neuromotor conditioning such as balance and coordination, and flexibility exercises, along with a warm up and cool down section..
You should also make sure you consistently work all major areas of your body, arms and shoulders, legs and glutes, chest, back and core..
A warm up should consist of movements designed to slowly increase your heart beat and blood pressure before your actual workout routine..
A quick example of full body routine would be side raises for shoulders, single leg biceps curls and triceps extensions for your arms, rotational side twists for your core, a bench chest press for your chest, bent over rows for your back, side to side lunge squats for your legs, and also deadlifts for your legs..
For workout splits you could do the 6 upper body exercises I just mentioned, side raises, standing bicep curls, triceps extensions, rotational twists, and chest press for your upper body on day 1 and on day 2, leg day, do the previously mentioned exercises, side lunge squats and deadlifts, but add in heal raises, short box jumps or front to back hops, and single leg bend over cone touches..
You can also get some cardio in by going from exercise to exercise with little to no rest in between the exercises, in a circuit training fashion, or you can do cardio after your strength training session. You can use machines like the treadmill or elliptical for cardio, but these only work your body in one direction. Sports is a great way to do cardio, such as dribbling and shooting a basketball, or racket sports where you are moving side to side and front to back, and sports can really help you improve neuromotor conditioning..
Then once you have finished, it’s cool down time, slowly decreasing your heart rate and blood pressure and some stretching. From start to finish, it really shouldn’t take more than an hour to get a great workout in..
Creating a workout plan is not actually that difficult as it comes down to 3 things, a schedule that works for you, hitting all major areas of your body consistently, and exercise selection for those body parts.

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So, How Do We Tweak It? Change Your Tempo. Making your weight take on a more challenging presence by adding time under tension and forcing Same Movement, New Implement. Just because you’re supposed to.You can often alternate your workout length in order to make consistent gains and avoid adaptation.

For example, you can have 1 hour workouts during your bulking phase and 30-45 minute workouts during a cutting phase. This way your body will not adapt to a specific workout length which can only help you to continue to make gains.Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged. Try to hold this position for 30 seconds.

If.You will want to ensure your chest is up, your back is straight, and your knees do not protrude over your toes by a large degree or at all. Bring your.For example, you can change: The dumbbell version of an exercise to the barbell version of that same exercise. A dumbbell fly to a cable fly.

A seated exercise to.Perform the two workouts (Day 1 and 2) once each per week, resting at least a day between each. Perform the exercises marked with letters as a.Exercise is one of the most powerful physical and mental health interventions anyone can undertake.

Everyone should participate in some form of exercise every day. Unfortunately, most do not exercise regularly at all and even among those that do, participating in a strength training program is more of a rarity than the norm, especially with women and seniors.Read on for a breakdown on how you can estimate what weights to grab during your strength training workouts, and when to progress. First Things First.

When you start getting serious about your strength training program, you have to let go of the expectation that every workout will be your BEST ONE EVER.Changing a strength-training routine doesn’t require a major overhaul. Rather than adding completely new exercises, make subtle changes to the exercises you’re currently doing.

If you do front lunges and back lunges, try curtsy lunges. If you always do biceps curls, switch to hammer curls.Find the most optimal mix of strength, cardio, and rest for your body. You know variety is good for your body, but between all the different types of fitness classes, styles, and moves out there, it might be hard to figure out exactly how to plan a perfect week of workouts. Most experts recommend a combination of strength training, cardio, and rest days to balance out your workout routine.

The science behind fitness and health can be confusing—and it’s certainly ever-changing. One minute, a study supports a particular food/exercise/claim, then the next, a newer study reports.Engage your shoulder blades to keep your shoulders pulled back (i.e., don’t hunch).

This is the starting position. Without moving your torso, and while keeping your chin and elbows tucked and back flat, row the weights to the outsides of your ribcage as you squeeze your shoulder blades together.Five or six times a week, almost every week since my early 20s, I’ve tried to do some type of weightlifting or cardio.

It relieves stress. It makes me feel better and more energized.The above workouts are to give you an idea of how to spend your training time wisely. The exercises used in the examples are big, compound movements that “give you the biggest bang for your buck.” Your training should mimic that setup.

Keep your training simple. Just focus on using the best exercises and train in different rep ranges.The built-in Workout app on Apple Watch does not include strength training as a main activity type, but workouts can still be named as Strength Training. Record your workouts by selecting Other as the activity type. Upon ending the workout, tap on the option to Name Workout, where available labels include Strength Training.

More informatio.

List of related literature:

Since the exercise will be new to you, start with a light weight to perfect your form first, then increase it to a level that fits within the sets and reps range for your particular physiological goal (muscular endurance, hypertrophy, strength, or power).
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance by Patrick Hagerman, EdD VeloPress, 2014
For the bodyweight exercises, start with 2 sets of each exercise, and as you feel your mobility improve, add 2 reps per week until you reach 20 reps per exercise.
from Smarter Workouts: The Science of Exercise Made Simple by Pete McCall Human Kinetics, Incorporated, 2018
The variations I already told you about are ways to shake things up from set to set, but when I’m in need of a more drastic overhaul, I change the number of reps I do for two weeks straight.
from Triple H Making the Game: Triple H’s Approach to a Better Body by Triple H, James Rosenthal, Robert Caprio World Wrestling Entertainment, 2010
I don’t recommend changing anything in the middle of a training phase unless you have to due to injury, traveling, or some other pressing circumstance.
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Michael Matthews Waterbury Publishers, Incorporated, 2019
Use the same poundage for one week of three sessions or at least three workouts, If you are training three days a week, make them alternate days with a rest between, not three in a row and then a lay-off.
from Running to the Top by Arthur Lydiard, Garth Gilmour Meyer & Meyer, 1997
Those changes are fine—just be sure to practice the same setup every time you lift.
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett, Glen Cordoza Victory Belt Publishing, 2015
For instance, in strength training, I told you to manipulate the number of sets/reps based on your ability—and time availability.
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself by Eric Orton, Rich O’Brien Simon & Schuster UK, 2013
If performing power training, strength training, and conditioning in the same session, perform them in that order.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
Adjust the workout according to your specific priorities, with the goal of strengthening weaknesses while integrating strength, speed, velocity, and endurance, all together.
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation by Ori Hofmekler, Marty Gallagher North Atlantic Books, 2008
To get stronger and reach your physique goals, you have to focus on certain areas of your training while maintaining the other areas of your training.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Why ‘No Discomfort, No Gain’ Isn’t Good Advice

93 comments

Tegamand 2020-08-20 - 11:14

I love your suggestions, John! I figured that out when i tried shrugs your way, and i actually got sore, about 6 times now! Haven’t been sore from shrugs since probably ever. Thanks mountaindog1, you da man!

Voshicage 2020-08-20 - 19:26

What are real good back and legs exercises to do if a person has hurt their back on squats several times before?

Mnenaya 2020-08-20 - 23:15

2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.

Steelstaff 2020-08-21 - 15:59

This video was great! It taught and explained a lot more information than videos of the same subject matter that are 3 times as long as this one. Thank you so much!

Malak 2020-08-21 - 23:04

When I first saw this I was worried he actually changed his intro

Nuadage 2020-08-22 - 05:21

You think I was going to listen to you and click the thumbs down.. NOT today mister ☺️��

Wrathdweller 2020-08-22 - 14:00

I hate no pain no gain I mean hey it not my fault everyone else that I’m training with can’t keep up it’s me you damn coach.

Moogusida 2020-08-23 - 04:19

Thank you for this!! Hallelujah a fairly flexible how-to straight to the point!! really appreciated.

Jubei 2020-08-23 - 13:13

Can I do the same work out 6 times per week?
Like full body work out.
For upper body: Biceps curl, overhead, knee push up, shoulder tapping
Ab work out -leg raises, flutter kick, bicycle crunches, heel touch
Lower body lunges, side by side squat, goblet squat.

Is it okay?? Please answer huhu. Been doing this for a month with 1 day rest and havent seen any results.
🙁

Anararus 2020-08-23 - 16:48

I read loads of great opinions on the internet about how exactly Custokebon Secrets can help you lost a lot of weight. Has anyone tried using this popular fat burn method?

Kulalen 2020-08-24 - 07:27

Thanks this really helped I’m 14 and I’ve been doing calisthenics for the past few months but I was just using other people workouts from YouTube and compromising some excersises as I didn’t have the equipment but now I’m gonna make my own

Kagelv 2020-08-24 - 09:27

Inspired, especially after the last part.. update you with my results in 1 year!

Goltitaxe 2020-08-25 - 00:47

Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

Gravelweaver 2020-08-25 - 09:59

my option for organizing a training venue
https://www.youtube.com/playlist?list=PLaLpcICIjxs4DFVja-5CaLuAJ19IbmP37

Kigore 2020-08-25 - 15:16

Wow a guy who is actually knowledgeable in the subject matter but, also direct and concise in his lesson very nice!

Dokus 2020-08-26 - 03:01

This video has good advice, but I’m not sure about the best diet plan that I need to work with, only because I have never taken any. Anybody tried the Custokebon Secrets? I’ve noticed many people talk about extraordinary things about Custokebon Secrets.

Truewing 2020-08-26 - 09:57

the animation reminds me of those 50’s retro sci-fi commercials for ovens

Dawnsong 2020-08-26 - 18:10

I was taking fat loss pills and almost seriously harmed my health. Now I realise that diet is not pills and teas, but structured plan full of nutritionally rich foods. Visit NextLevelDiet and get a real diet, stop taking fuc*ing pills.

Redweaver 2020-08-27 - 03:51

I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals

Dalen 2020-08-27 - 11:33

Great video, but Heidi did not explain what would be involved in cardio sessions. Is possible to incorporate cardio on intermittent days? For example, lift on Monday, running on Tuesday?

Gagal 2020-08-27 - 19:48

Is this good? Per week. Full body workout—running—leg workout—abs workoutdouble chin workout rest and then back again, I am a beginner but I intend to work everyday and lose weight fast.

Yggri 2020-08-28 - 06:29

I still have not done it.. Just reviewed it and it looks solid AF…

Narin 2020-08-28 - 15:03

So complicated just got back from doing some of my favorite exercises and just felt like I was pounding joints.
But my joints don’t hurt. Just saying

Dagdagda 2020-08-28 - 22:01

Jeff, have you ever done a video of compound set workouts? If not please do!

Fenriktilar 2020-08-29 - 05:43

I just need to watch this a 100more times to remember all of this

Landalhala 2020-08-29 - 18:09

Really good food for thought. Your contributions to this community is very much appreciated!

Moonfire 2020-08-29 - 21:56

Please make another video with dumbbells! You can add boxing as well, but also dumbbells.

Axeraven 2020-08-30 - 08:21

Awesome video as always ��! Off topic,what kinda of camera do you use?

Andronius 2020-08-30 - 20:02

Hey I’m planning to work out the whole summer but the thing is I don’t have that type of equipment and I’m only 15. Is there any home exercises that I can do for lower and upper body workout?

Mo 2020-08-30 - 21:55

“It is with muscles as it with life: meaningful growth requires challenge and stress”
Damnnn.

Kill 2020-08-31 - 11:39

so if i want to build muscle but burn as few calories as possible?

Torn 2020-08-31 - 20:48

Stop wasting your time on calculating every single calorie. Visit Next Level Diet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

Sailas 2020-09-01 - 04:42

90s music and he thinks Creed oh god no! Lmao you two are hilarious though seriously

Centrius 2020-09-01 - 12:00

Even the less attractive bodies among us internally are performing mind blowing feats every minute of every day. Huh.

Balkree 2020-09-01 - 18:31

Does a Before and After sleep workout do anything because that’s what im about to start

Akijind 2020-09-02 - 02:49

I like her energy in the video. Also I need a coach for this. Too much information to cram in my head xD

Yggjurus 2020-09-02 - 17:16

Hi! Thanks for this helpful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is really good. Have you tried using Custokebon Secrets? I’ve heard many awesome things about it and my friend lost a lot of weight with it, but she refuses to tell me:(

Malafym 2020-09-02 - 23:24

I remember when I was a kid we would be outside “p;aying” all the time. When I say kid I mean all the way up to 18. We had our “seasons” too. I grew up in Brooklyn and summer timewas Stick Ball, Punch Ball, Slap Ball, Softball in the parks season. At night time we sould play other games like Man Hunt (variation of Hide and Seek played in teams) where climing fences, trees, or garages was a norm. We would Jump Rope with the girls, bicycle ride 15-30 miles, staart Footbll Practice in August, Play basketball in the parks, play Two Hand Touch in the streets durign the winter, and so on. TALK ABOUT FOUNDATION/CORE TRAINING! But as we get older we do not play anyomer! I am glad I discovered your channel and you are now motivating me to change myentire work out routine for the better. I still like heavy weights but foundation and core training takes up most of my work out! Thaks!

Silversong 2020-09-03 - 03:25

Hello, I was wondering if this is a good plan

Monday Wednesday and Friday
0:00 to 5:00 Warm Up
5:00 to 20:00 Jogging
20:00 to 45:00 Upper Body Workout
45:00 to 55:00 Core Workout
55:00 to 60:00 Cool Down

Tuesday Thursday and Saturday
0:00 to 5:00 Warm Up
5:00 to 20:00 Jogging
20:00 to 45:00 Lower Body Workout
45:00 to 55:00 Core Workout
55:00 to 60:00 Cool Down

Grilis 2020-09-03 - 07:53

THANK YOU. This is PERFECT for beginners and exactly what I’ve been searching for for months…

Forcebearer 2020-09-04 - 02:13

Thank you for an awesome video I came across how to set up a scheduled routine I am a mom of three little kids are there are 15 and 17 months apart between three of them I have 303 I had three C-sections and I’m trying to get back in shape are used to be in shape and needs to train but now I am totally out of shape and I hadn’t done anything for 10 years my body fat is about 34% body fat which is a lot for my height I was wondering if you would be able to do a new video or something like what you did here but maybe with someone who had a C-section thank you

Adriezius 2020-09-04 - 04:34

Thank you sooooooo much☺️��..I would like a video on tips for a beginners (working out for the first time)workout at home

Yolar 2020-09-04 - 18:44

Yeah, nobody outgrows the basic compounds. If u can’t do em then there’s alternate basic compounds but that should be the opener exercise. Whatever else ya do doesn’t really matter because to me ur pushing blood into a specific area for a specific effect but the overall mass builder has been done.
Other thing is, ya don’t notice gains really that fast anyway. Sometimes u might like after four workouts with an exercise but for me, it was always one day I looked in the mirror or put clothing on and said damn! My legs have grown or my chest is getting bigger cuz this shirt feels tight in the arm pits or the shoulder seem is ridin up. Just subtle changes that happen over time.
Stick to the same basics and pay the dues with consistency and diligence. People talk about muscle confusion…ya gotta have a benchmark, a reference point and ya gotta progress from that point and not lose the groove of that movement. Basic compounds are effective for a lot of reasons and they send a ripple effect thru out the entire body that Sparks growth.

Rainray 2020-09-05 - 01:22

Another really good workout Nate. It looks like you have a lot of fun with your clients too and make it enjoyable for them. It’s so important to share a laugh and a joke whilst still working out hard and getting the work done. Carlos

Ishn 2020-09-05 - 14:32

Is there anyone who can explain a workout for me I’m 14 and I have been doing sit ups crunches planking push ups the weights Squats I was running but my dad said he was getting to old and couldn’t be bothered but am I like supposed to do all the exercises I’m doing all in one day because I have been taking one minute breaks so please may someone tell me am I doing wrong please because I had a book for workin out it was my grandads it was from like 1940 with Arnold Schwarzenegger and it had all the this exercise map in it in stuff

Donaya 2020-09-05 - 19:51

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Faeshicage 2020-09-05 - 23:50

this is aawesome thank you so much… https://shrinkme.io/vrGlz

Kathribor 2020-09-06 - 10:14

Beginners can follow a workout for little longer than 6 weeks. For beginners, plateaus come later. Good information though.

Nuarius 2020-09-06 - 23:32

Jeff looking like he getting some mind blowing head in the thumbnail

Ragewood 2020-09-07 - 08:34

do I want to do this if I want to keep my weight and not gain more muscle?

Thobor 2020-09-07 - 12:05

CommentPersonally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals

Shalore 2020-09-07 - 16:44

I have 2 works so I work monday to tuesday from 6 am to 10 pm so I wonder if this schedules still work for me or should I try something different?
I work at construction so idk if I’ll be more tired or not

Nigor 2020-09-08 - 08:31

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Torr 2020-09-08 - 12:26

Simply thank you! Because this was so helpful. I have been with trainers who don’t want to teach they just simply tell me what to do but I remain clueless how to set up my plan. This help me understand how to set up my plan. I enjoy working out. My schedule is crazy but if I schedule this is verses other stuff I can make it happen.

Rainstalker 2020-09-08 - 23:00

Hi! I was planning to do workouts, is this plan right?

First Week
Monday ��upper body
Tuesday REST
Wednesday REST
Thursday �� lower body
Friday REST
Saturday REST
Sunday REST

Second Week
Monday ��upper body
Tuesday REST
Wednesday REST
Thursday �� lower body
Friday REST
Saturday REST
Sunday REST

Third Week
Monday �� upper body
Tuesday ��lower body
Wednesday REST
Thursday ��upper body
Friday ��lower body
Saturday REST
Sunday REST

Fourth Week
Monday �� upper body
Tuesday ��lower body
Wednesday REST
Thursday ��upper body
Friday ��lower body
Saturday REST
Sunday REST

Fifth Week
Monday �� upper body & lower body
Tuesday REST
Wednesday �� upper body & lower body
Thursday REST
Friday ��upper body & lower body
Saturday REST
Sunday REST

Thank you for the informative video! You’re awesome! ��

Munidi 2020-09-09 - 09:08

Hi, I have been doing this workout plan for almost a week now and it seems to be working. My body seems to be bigger and more toned than last week. Here is my workout plan:

Monday: Cardio
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: Total Rest
Friday: Lower Body
Saturday: Upper Body
Sunday: Cardio

Sternstone 2020-09-09 - 09:35

Hey dude can i ask you something and please reply somenoe who knows? You are all saying that when you do exercise you damage your muscle fibers. But muscles cannot rebuilt muscle fibers. If you cut a muscle they built ligament tissue to repair it so if you damage your muscle all the time your immune system would repair it with ligament tissue instead of muscles. So you would have ligaments no muscles:). (I am studying medicine). I hear from everyone that when you exercise you destroy your muscle fibers, but we learnt that they cannot rebuilt themselves after an injury. So what really happens?

Bogamand 2020-09-09 - 20:57

After putting this off all week, I did it. I am experienced weight lifter and work out 4 times a week. This killed me and if that burn out round went on any longer I was going to tap out ��

Direbearer 2020-09-10 - 00:00

Is it really important to rest? I usually feel bad after I take a rest day, like if I’m losing everything I worked for. My plan rn is to just do the same upper body workout everyday but Ik theres more i should do so I was wondering if you could help? I’m not a beginner but I’m also not a pro

Dosho 2020-09-10 - 12:25

Great insight. This is one of the things that has been holding me back.

Kelethis 2020-09-10 - 18:34

What type of push up do I need
To get wider? In body cuz I’m skinny.. also how many push ups sets and reps

Hellhammer 2020-09-11 - 11:29

I got my diet plan from Next Level Diet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

Malaghma 2020-09-11 - 22:14

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Anazius 2020-09-12 - 06:33

I do variations of the same excercises; for example presses with BB/DB or machines………..

Kezan 2020-09-12 - 08:22

Hi Jeff,
It would be great if you make videos of all the quickie workouts(small but intense) for all the bodyparts like the way you have for traps, chest and abs.
and it would be great if you make a playlist of the same.
For example a good leg workout would consist different variations of squats, lunges, pistol squat, calf raises, glute bridge with short time intervals.
hit like if you want the same to that we can convey this to Jeff, ATHLEAN-X.

Voodoozahn 2020-09-12 - 18:16

It kinda explains why i was getting sick almost every other month…i was working out hard almost every day and my body felt and looked ok but i was catching a cold very quickly. Maybe my immune system was overwhelmed…

Zulugal 2020-09-13 - 06:08

Do for example, if a beginner chooses to do push pull legs split.
Should they have their training just focus on compound lifts (for example bench press and shoulder press on push day, pull ups and rows on pull day and squats and deadlifts on leg day?
Or is it good for them to do these exercises along with more focused movements such as lat pull downs, tricep push downs, bicep curls etc…
Really interested to know!
I’m just over 2 years into training and don’t know whether I have set up my own training to optimise my growth
Also have only been doing compound lifts for about a month now

Shakara 2020-09-13 - 16:10

I see… When my body want me to get up from bed in the morning, my brain said something like “let’s enjoy the bed.. Just 5 minutes” over and over again

Kazratilar 2020-09-13 - 20:29

How many of you notice the character in this video is thanos?

Thorgazar 2020-09-14 - 06:00

I wish you were my personal trainer! thanks for the advise!!

Whitesinger 2020-09-14 - 17:50

If you do an excercise different, let’s say with a slow eccentric, could this count as an excercise change?

Mughma 2020-09-14 - 23:35

I was looking at things that can break people in easily if they havent exercised in awhile, thanks for this because lots of people dont know what to do.

Maukus 2020-09-15 - 10:28

This was extremely helpful! Very concise & easy to follow! Thank you.

Sinsmith 2020-09-16 - 00:16

Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We’ve heard several awesome things about this popular fat burn methods.

Flamewind 2020-09-16 - 08:46

So listening to the video and typing all this took muscle’s just to do that

Steelbourne 2020-09-16 - 10:46

What is Custokebon Secrets and how does it work? I hear many individuals burn their weight with this popular lose weight secrets.

Goltigis 2020-09-16 - 20:45

Can I keep changing variations for each muscle workout every week? I tend to do this. And I am not able to get fast results.

Malagrel 2020-09-17 - 01:43

Wait, a long time without doing Face Pulls? That’s impossible!

Arazuru 2020-09-17 - 08:42

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Bloodfury 2020-09-17 - 17:03

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Ironworker 2020-09-18 - 13:00

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Daigrel 2020-09-18 - 21:59

Great video! Thank you for not making it super complicated and easy to follow.

Delalas 2020-09-19 - 05:25

My work buddy laughed when I told them I was planning to become slimmer with just using Custokebon Secrets, but after I showed these people incredible results right after I used it they are begging me to share with them about it. Of course I won’t let them know the details about this diet plan, hahaha

Irondragon 2020-09-19 - 15:27

I was looking for something more specific. Define terms. At least a range. We’re not sure if you are talking about 2 days, 2 weeks, or 2 months. Still uncertain about how long to stay with program, and how you define beginner, intermediate, and advanced athletes.

Buzanadar 2020-09-19 - 16:17

I clicked on this video and an ad came up for stop exercising

Landalar 2020-09-19 - 20:06

Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #NextLevelDiet

Gravelblade 2020-09-20 - 15:30

What happened to the other 4 slides? You left off at 4 out of 8.

Malen 2020-09-20 - 20:43

HYPER TROPHY? How could you make this video without researching how to pronounce that word.

Saizius 2020-09-21 - 04:26

I’m trying to figure out why my muscles swell too much even if I work out just a little, any idea?

Miralen 2020-09-21 - 11:06

Guys is it normal if you have bruises?�� It’s hurts so bad waaa

Kazragar 2020-09-22 - 04:10

Thank you, the information you share is valuable and helped me a lot, many thanks and appreciation from me

Kelore 2020-09-22 - 05:23

I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

Kazilar 2020-09-22 - 09:47

I see a lot of people keep on talking about Custokebon Secrets (just search it on google). But I’m uncertain if it’s good. Have you ever tried this popular diet plan?

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