8 Exercises I WISH I Did Years Ago! (WASTED GAINS)
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- Опубликовано: 29 июн 2024
- We all have exercises that we tend to fall in love with and those we tend to avoid. In this video, I’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.
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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 athleanx.com 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.
For more videos on the best exercises for building a bigger chest and the 5 worst exercises you can ever do in a gym, be sure to subscribe to our channel here on youtube at / jdcav24 
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What is the thing called that you do the face pulls with? I need one.
I am wondering the same thing. Seems like it should be easy to fund but I am having a hard time
Can you please do nutrition plan for women am so confused I don’t know what am doing wrong I don’t see results my husband and I follow your programs I love your work out am so glade we found you 💪👍
Im a beginner with training and building muscles and all of it, i just want to thank you so much for ALL of your advice and tips with muscle building. and every video you make inspires me to go and train and live more healthy than I have done the last couple of years. since am just 17 years old i can use my time to build muscles much better thanks to you and your good quality videos.
You all do know he ain't gonna rply
I wish i did 3 sets of 8 bitcoin purchases in 2011
Lmao same
FK bitcoin, bitcoin was in beta,(I had 100K) intended to replace cash currency dependence and create a digital currency for everyone of South America so that poverty was completely destroyed. The moment bitcoin became currency, everyone was killed. To hell with bitcoin.
@@xtraterastrielrede5513 what do you mean " The moment bitcoin became currency, everyone was killed"?? Bitcoin is a currency if you use it as a currency.. since its inception. No one was killed because it was created.
@@MiniClown2 thievery jackass, marry fucking Kristmas
KRN all i know is that you should always stay away from bitcoins
When Jeff was three years old he suffered from severe depression because he was missing out on these exercises for years
😂😂😂
hahaha
This comment just gets better as time goes on and Bitcoin goes up
jeff provides good fodder for comedians..lol
Cringe
This man is so defined you could teach an anatomy class with him
agreed lol
He does use markers to show muscles on his body at times. Crazy stuff.
Way better than obese 55yo balding teacher showing a powerpoint
Lol I am not 55yo but balding nonethless but I do teach anatomy in med school. Also trying the bodybuilding thing, though not anywhere close to him.
Anavar and low body fat will do that.
When Syllvester Stallone gives you a shout out you know you've made it in life
what about arni?
Are you aware that he trainrd silvester stalone for his movies before?
@@nasswtor he didn't
@@nasswtor .
When u kick Stallone OUT of of your gym coz he was exercising wrong ... u listen to the man who did that...
I have a feeling no one at my gym is subscribed to this channel.
Because they're doing some workouts wrong, that's why you have the feelings, and you're right.
Hahaha true
My gym only 1 lady.....she is 43 and looks bad ass....
Should tho
The dudes at my gym are gonna end up in wheelchairs in a few years.
I can see muscles on Jeff that I didn’t know exist
Like his brain?
:)))
1. Rocking pull down: 0:47
2. High pulley one arm row: 1:24
3. The concept of straight arm scapular strength: 3:11
4. glute/hamstring raise: 4:01
5. Box squats and proper squat width: 5:18
6. The 3 way dip plus: 7:03
7. Crush grip DB press-out: 8:24
8. Face pulls: 9:45
BONUS: Concept of overcoming isometrics: 10:43
the real MVP
god bless
Thanks a lot man.
VillalordDuckSupreme V. R. Iii
Unsung Hero
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.
Syre Kongen he probably flogs himself if he screws up . He seems pretty hard on himself. Lol
Jeff definitely trains his mind aswell 💪😉
Bc he on RUclips since 2006
@@Mason_000 SO HAS JUSTIN BEIBER AND HE CANT SPELL CAT. (oops caps)
He have practiced a lot. Try watching his old RUclips video, his speech is a lot more stiff & nervous there. Now he explain stuff so well
No Bullshit. No Drama. Straight to the point. Wish I had found this channel earlier.
It is better to find it later than not find it at all.
@@ultralordd7625 amen to that brother!
All shit.. nothing wrong with dips etc.. hes just doin em wrong
Jeff: Your commenting wrong.
The channel i wish i found before!!
The channel I wish I didn't found before because it motivates me which leads to me exercising almost Everyday which leads to being sore everyday
Agreed.
Rohin Az couldn’t agree more. I’ve never been more motivated to push myself harder in my life.
This is so true.. It changed my life
Andrew Lang yeah and sometimes you question yourself if its really worth it. I mean you sell a qaurter of your life to Aesthetics which just gives you selfconfidence
Jeff delivers so much good information so quickly that I can't even read the comments while watching his videos like you are because I miss things like you just did
Lol Dang!
*rewinds*
i never think about reading comments while watching his videos. I do when I watch again the video
i paused my video to be here
10:37 looks like in Spider-Man 2 when he's trying to stop the train
1. Rocking pull down
2. High pulley one arm row
3. The concept of straight arm scapular strength
4. glute/hamstring raise
5. Box squats and proper squat width
6. The 3 way dip plus
7. Crush grip DB press-out
8. Face pulls
BOUNUS: Concept of overcoming isometrics
RTG. May I copy this? Would like to add into my hard copy print out.
Butterflies
143 likes
Save it, it's all yours my friend! :)
Ốp
Anyone else wish they just started training sooner LOL
Ahmad Hussain
I feel you!!
I started to train around 7 months ago, and I already lost count to the amount of times I thought "if I had started in the previous year...or even before"
DimebagVision wtf bitch. but im glad i started training when i turned 15
No because its harder to get gains in your low teens
Totally. I didn't start training until I was 22 and even then, it was at home doing mostly bodyweight exercises. I didn't go to the gym until I was 26. So yeah...so much wasted time..
Better to start training in your late teens than early thirties
I often lose sleep over my lack of efficient motor-fibre recruitment. I'll sleep like a baby tonight. Thank you Jeff!!!
lmao
Everything this man says makes so much sense
TheDeDecker exactly, no bullshit, he’s the best
eh not really. some of it, yes
Richard Brake elaborate. Don’t make a claim without presenting any supporting evidence.
Grave Grizzly hahah, obviously this kid knows nothing about exercise and its physiology.
his body and strength is a proof for what he's saying
I wish he was my personal trainer
He is
He is
He is
He is
He is
Jeff : 8 exercises I wish I did years ago.
Me : I wish I did exercises years ago.🙄
well never too late to start, start now
@Sunrise Boy Let's go
@Sunrise Boy Beast mentality.
V shreds sitting down somewhere watching this and rubbing his hands together with a big smile on his face
Just imagine the gains you would make if Jeff was your personal trainer
This is the stuff i think of at the gym when I'm losing motivation
GAK i’m making insane gains atm, i’m just saying
i'd get smaller if i followed most of his stuff. compound movements are what makes you big, not hippie isolation exercises.
skid marks
so its better if i stick with all the compounds? bc i have a bench and tons of weights but no pully system..im a skinny guy and working on getting some bulk. already gettin 150 g protein and started working out, mostly doing compound.
In The Beginning you should pump that protein atleast to 300
Hey Jeff. I love your channel. I am a 51 year old Aussie who has been pretty banged up with a career in Australian Rules Football and motocross. I was hitting the gym but getting injured again until I started taking your tips on proper form and technique. I am starting to lift heavier, my lower back is the best it has been for years, my torn shoulder doesn’t hurt anymore when doing overhead presses, my knees are great doing squats, I simply can’t thank you enough. Keep up the great work mate as yours is the only channel I follow. Maybe I should fly from down under to the States and get you to personal train me for a session or two 😎😎
John Littlefair quite possibly the best comment I’ve seen all week. Keep crushing it my man! Cheers from America! We may be excessive but we made Jeff so it offsets😂
Jeff and Chuck Norris got into a fight once. The loser had to grow a beard
I never realised that Jeff has no beard
Lol
You take that back. I love Jeff don't get me wrong, but Chuck Norris is a world class fighter
@@Loo_Kah you dont need one unless youre chubby or have a weak jawline
@@Loo_Kah beard can't grow on steel yo
Well if *Stallone* responds to your content you know that you must have done something right :)
AFCA - World Bodybuilding Archive right... I was a massage therapist for years. I worked in sports medicine side of things. This guy knows his stuff. Everything he says is spot on. I don't understand why he gets so many thumbs down on his videos. I mean if the NY Mets used him....you got to be somebody.
Spiritisalive1 I don't really think 88 thumbs down is a lot out of 12k thumbs up. There are just a bunch of fake experts out there that think they know more than anyone. Instead of listening to an actual expert they'd rather try to break them down to make themselves seem smarter. These same people never learn anything and remain novices at best.
daniel damato right, but go look at his other videos. He gets alot of thumbs down, & for what?
Spiritisalive1 who knows, but they can believe what they want. Gives us folks that know how to choose good content a leg up on the rest.
daniel damato you right 70 out of 12k is not bad. Course as soon as notification comes up, I am watching these vids when they first come out. Seldom do I watch it twice (meaning 👍 goes up). Anyway I worked under doctors for years in sports med. We worked on college, semi-pro, & pro athletes. This guy knows his stuff. I like to watch other therapist, cause there's always room for growth & new technique. Nobody has all the answers, I just really trust Jeff cause he is thorough.
"Damn if only I was doing that sooner"- me typing this comment trying to beat all the other comments.
My favorite 10 exercise (I now use as the "Jeff" circuit!) and Concept video EVER! Thanks for your awesomeness!
When you're so good even your idol listens to you.
Coz jeff is a legend..a fortune for us
You know the guy is a badass because he doesnt youse stallones coment for a click bait
Vutra Spektiva 👊👊😎
Big man Stallone a fan. Wow, you know you're doing something right lol. Nice stuff.
This why I subbed to ATHLEAN-X. Yet another awesome video packed with great advice. Where else on the net can you find such great advice delivered to you in a format that is easy to understand? You the man Jeff.
there's massive value in your content always but this one was just downright saintly! thanks a lot boss!
Congrats... to close to 5M... wow..
Tanmay Fadnis 5,044,000 now. Haha wow
I just subbed yesterday.... Binge watching all your vids atm... They are very informative and done with an honest and caring style which I haven't seen ever!!! Alot of this stuff is common sense but the diamond in the rough is your personal experience thrown in with the known routines, and your nutrition game is on point. You sir are the MAN!!! Thanks for your vids.
Can I just say, I really appreciate your videos and I wish I had you as a trainer. Thanks for being enthusiastic and most of all genuine!
man love this account. The break down of each workout the way you explain it is great!!!!!!!!
Hey Jeff can you do a video on how many exercises you should do per muscle group in a workout?
Jacob P depends on how often you workout the more frequency probably less, but if you only workout 3x vs 6x you probably need more
I like to do 3 different exercises for each muscle group like chest. Flat, decline, incline. You want to hit each portion
great idea
Ask CT fletcher he know the answer to that question 😁
2 compund atleast then.
I cancelled my date for this vid
Meme God lol
Priorities
Your date with your right hand 😂😂😂😂
Meme God worth it
Forearm gains ;)
Thank you so much for your guidance. I have a late start into health, but I feel more confident with each video I watch.
Just subscribed to your channel and wish I did many years ago. Lots to filter out withworkout vids on RUclips, but I find yours to be loaded with clarity, common sense, and great videography. Thx for your dedication to us!
I wish you'd zoom out a bit when demonstrating the workouts cause sometimes we can't tell how the other part of your body is positioned like if your knees are bent or straight
Best fitness channel on youtube. Totally legit and this guy has taught me everything I know
i was going to say i wish id found this channel years ago... finally someone who speaks sense, straight talking and not scared to go against the grain... really useful stuff and cant wait to add these into the routine... keep up the great work
Thank you so much Jeff. I have so much confidence in my workouts when I follow your advice!
Quality content ... immaculately presented... clearly explained commentary....JC for President!
Doing these today! Thanks for the Sunday Motivation bro!
One of your best videos! Cheers!
Best training content without a doubt. Thank you for all of your work man!
If you only knew the power of isometrics - Darth Jeff
Dear Sly, please put Jeff in Creed 2. We need him for the next training montage...
Honestly
Funny thing is, he trained the guy who plays Viktor Drago in Creed 2 & he has a video of it on the channel
Mr Jeff ur amazing.
I recently injured my shoulder and had let my body go but u gave me alot of motivation
Thank u sir.
I have a few go-to youtube channels for work out advice and new exercises and to me, this site is among the best.
Congrats for 5 mill subs 🖤🖤
Who else likes all of Jeff's videos before watching them ?
The last video he did with Jesse, the other day, I followed his subscriber number that day, he gained about 10000 or more new subscribers that day.... well deserved!
I pess like with each arm to prevent muscle imbalance.
Everytime I see his vid it motives me to hit the gym even harder, I've implemented some of his exercises to my workout and I have more strength now, and will be adding more with this! Awesome, straight to the point and very informative:)
Thank you, Jeff. For all your free information about training. I've been doing your face pulls and I can feel the benefits in my posture and training.
Started to watch Jeff a about 6 months ago- I've been working out for years now and Jeff knows what he's talking about-
If Jeff says that there are exercises that he wish he did earlier, and he gives you a detailed vid on how and why to do said exercises you JUST DO IT!!! No questions asked JUST DO IT!!!!
you described religion, great job fanatic, keep making no gains (or slow gains, if lucky)
Max B.
But they've all worked for me so far, what's your issue?
Max B I know this is an old comment, but no because unlike religion the proof is there and it’s his body, you can see his body and his gains.
Just now at the point of being able to do these!
Thanks for posting these! Gonna add them in the mix
The last one I didn't expect but definitely makes sense. Good video!
when he said "this is the most important exercise that most people miss" I was like FACE PULL , personally this has made the biggest change in my life fitness wise. Thanks man your not only a god at fitness understanding because of your knowledge but the ability to explain and translate to the average person.
Two big take aways for me is: 'Do what stance feels right' (I had always done the recommended) and now I understand what isometrics achieve... getting the entire body to work together more.
Thank you for all your help man! Your a book of knowledge! Great platform
This was a good video. I must incorporate these ideas into my workouts.
Hey, great videos, as a personal trainer and an avid fitness enthusiast, Great content. You look great, keep those videos coming 👍💪🏽
You are a machine
Golden information as always!
You are the Man Jeff
Can't wait to add them to my training! Thank you Sir Jeff !
Hey Jeff could you please make an ultimate stretching guide? I think it’s kinda missing in the ATHLEAN-X training systems.
Stretching = loss of gains
He has a video about that
Rish Kum wtf, that shit helps prevent injurym
Grazie from Sicily🔝I’m dreaming a gym like this and a trainer like you!💪I’ll try hard to repeat! Respect👊
Awesome tips & world class advice. Thanks for sharing!
great tips there Jeff , working on them and already feeling much better !! thumbs up!!
Dude's chest got a four pack smh 😎👌🏽💪🏽 you got it jeff!
He is shredded as hell
Narrow stance squats? I started with that, and highbar, and soon was close to breaking. My knees were totally killing me. Switched to wide stance and lowbar, and it worked out beuatiful. Just goes to show that everyone has different builds, and theres no standard template that applies to all.
Great vid! Even saw a few excercises I've not seen before. Love it!
Mythwolf Lede what exactly do you mean with high bar and low bar? Just curious cause it might help out with my squats since I also prefer a wide stance
Low bar is simply having the barbell placed slightly further down on your back and to keep the median balance also leaning the torso ever so slightly forward. Crap explanation, so you might want to google it to get some coherent information.
Thats true cus I cant squat outside shoulder width, i need to be right at shoulder length. Goes to show we're all different
Mythwolf Lede thanks I will take a look
High bar vs low bar changes the center of gravity. Having the bar as close to your anatomical center of gravity will allow you to create the greatest force upwards. The large majority of the population generates more force with a low bar squat
This is one of the absolute best videos I have come across. Been training for decades and this captures a lot of great stuff. Thanks you.
"Core muscles near by... Begging to be trained!" Perfect training techniques!! I would have never thought of these tips/new exercises! Thank you
Jeff is the man!!!
Even Stallone admits he copies from Jeff
XD
I'm 65 and I have the Rogue Abram GHD on order. I was really happy to see your list! Especially with the glut exercise! Great channel! You cannot and should never stop learning / training.
Jeff, you are simply amazing. Thank you for all of the brilliant advice you give. Write a book about all of this and I'm definitely going to buy it!
I've recently revamped my workouts (using wider grip on chest exercises, going lower on pulldowns, slight arm bend on shoulder flys). I realize time I thought I wasted was still gaining me strength. I've just begun to fill in the blanks to surpass previous plateaus.
Kyle Carney great way to think about it ✊🏽
first on comment list. Keep up ATHLEAN-X. Your channel is truly the best workout channel in RUclips. I have benefited from your channel. Thanks man.
Only teacher I need and will follow keep up the good work
Absolutely amazing exercises, thanx mate
Damn bro I wish 17 year old me appreciated you more. As an adult i got a lot of love for the good work you are doing here. Feels like you saved me from about 20 injuries
Your fanboy moment when sly mentions you?
Sly doing your exercices - what an great compliment. Keep up the good work!
Sly cooper?
Really appreciate all the extremely beneficial information you put into these videos! Could you possibly do a video on neck exercises and the muscle groups between neck and shoulders?
Jeff wtf! How do we incorporate all of the good things you have for us into our work outs haha there is so much!
Can you do a video on scoliosis
Randy Nelson yes !
YES PLZ
Please!
My back got scoliosis cause I swerve the lanes.
Dillon Morgan ok
Thanks for sharing this freely!
I glad I discover this channel not so late and I’m watching almost everyday!
Jeff is looking like a super saiyan 10:46.
Please can you do a video on skoliosis. Like on which things you should be cautious.
Michael Haumberger I hope he does. I've got scoliosis and my back hurts before my muscles burn and I have to stop. It sucks
please do, and how to build lombar muscles withou getting crippled because of the skoliosis
Definitely made me change my exercise/training. Thanks Jeff!
Good content! I'm not always convinced about what u say but that squad info is sooo legit
I don't know Jeff personally but you can just see he is a really great humble guy
The line across Jeff’s chest when he flexes is insane
Great pelvis tilt while box squatting. keep up the great work man!
So Helpful! Tried em all. Thanks Jeff!
Im betting you're gonna hit 5 million subs by the end of the week. Congrats
Henry I 6 millions now