*“FAST ACTION” Q&A* - The following 10 questions from the first 2 hours of this video’s release have been answered! If you want your questions answered, remember to leave a comment with your question in the first 2 hours of a video release for a chance to have me answer you directly. I appreciate all the awesome questions and I hope these help more than just the people who asked them!
*1. I haven’t squatted in over a half a year due to injuries. It’s getting better now, how can I slowly get into squatting again?* As with any other exercise, you need to start slow. The extra element of importance here however is the nature of the squat vs practically any other lift. It’s a careful orchestration of so many joints in the body that must not only be able to work in sync but do so under heavy loads. This causes form breakdown in even those that aren’t hurt! So, the best advice I could tell you would be to start back at square one - literally squatting the bar! Work up from there but only if mechanics are perfect and bar path is linear over the mid-foot. Now, you may find that you can work your weight lifted back up fairly quickly - and that’s fine - but you must go through this progression or risk making too quick a jump back in or up and wind up setting yourself back again.
*2. Hey Jeff, is doing cardio the best way to lose weight or one should start doing weight training as well? I’m not sure if I should lift weights.* No! Cardio alone is never the BEST way to lose weight. Whenever weight loss is your goal, muscle becomes your best friend (it already is for those looking to add muscle - obviously!) This is because the development of more muscle provides two things. One, a greater amount of metabolically more active and calorically demanding tissue and two - a greater storage capacity for carbohydrate overflow in the form of glycogen! Both of these adaptations will make you more primed for long term weight loss success than simply burning some extra calories on the treadmill. Build muscle through training and supplement with additional cardio. More important than anything you do in the gym however, get your nutrition on point. It is and always will be the number one determinant of how much fat you carry! Period.
*3. I have a very tight schedule and was only able to get through half of the AX1 program before the schedule got too tight, but I will be able to start again soon. Should I start where I left off or a week earlier in the program from where I left off?* I would recommend starting the program over from the beginning. Remember, there is no punishment for this. You are going to be performing your push/pull/legs workouts again for a second training block. Any gains in strength you experienced the first time through can become the starting point for your lifts for this second time through. Each phase builds off the previous, so it is best to regain your momentum in phase one that you can keep going straight into (and now this time through) phase two and three. Good luck!
*4. If you have smaller lat muscles on one side, what exercises would you recommend?* Like with any other muscle imbalance, an exercise that can be performed unilaterally is going to give you the ability to train the weaker side independently which gives you two big advantages. One, you can accrue more quality volume for a greater hypertrophy response and two you can gain more quality mind muscle control over the muscle that appears to be lagging. Notice, both emphasize quality. Volume for the sake of volume will NOT solve your imbalance. Developing a better contraction of the lats on every rep and then slowly overloading that (without losing that connection in the process) will bring that side up to the level of the other side fairly quickly. Your compound bilateral movements will become that much more effective when this happens and the gains should continue even further - but this time - more balanced. Just be careful that it’s not on these compound lifts that you are causing the imbalances in the first place by favoring one side when pulling or letting your stronger arm dominate the pull. Just something to take note of!
*5. Quick question to everyone. How do I delay the pump? I feel it arrives too fast and I become unable to move mechanically (it feels) but I am not fatigued yet. I feel like I’m leaving work on the table and it’s frustrating!* The pump is something that most people complain about not getting rather than getting it too quickly. Either way, whether you get it or not does not mean that your workout was somehow successful or not successful as a result. That said, what you are describing would make it feel as if you aren’t able to take your exercises through a full range of motion which could impact that results you see long term. If this is the case, try and stay away from pre-workout supplements containing either arginine or citrulline and their derivatives. These will increase blood flow to the working muscles and cause issues for you. Likewise, be sure to limit your warmup to just what is needed to prepare you for the day’s workout rather than too many sub-maximal sets with too many reps. Even when the weight is lower on your warm-up sets, use 3-5 reps as a top limit. This will prevent unnecessary early fatigue and work that is better served for your working sets.
LOL no fancy motion graphics needed!! I love it man! Keep doing your thing, we're all learning from you. Appreciate the perspective on Lebron's squats too btw. I had a bunch of people send me this and I had a similar line of thought -- hard to judge it in a vaccuum without knowing what else he's doing. Cheers man
Thanks Jeff. They're learning from you too (or then again, just straight out stealing and pretending to be "science based"!) Keep blazing your trail my man...
I will now count to 3 and then I am still the unprettiest content creator genius / icon / legend of all time. 1...2...3. Thank you for your attention, dear sebs
im a 19 year old who is getting into good shape for my first time ever and I just want to say thank you Jeff. Working out and getting a stronger body feels great and I feel as though my mind is sharper as well. Your advice is great and 100% free. Your doing a great thing here and I wish you a strong body and a prosperous channel for many years to come
The quality of presentation, humor, editing, direction and writing on this video is super awesome, a great presentation for great information as always.
This is the fad nature of fitness. Remember when everyone was "squats and deadlifts only for abs" for a while, then "Stronglifts 5x5 + GOMAD", then it was "time under tension", and there was "muscle confusion" thrown in there? I feel sorry for people just starting out who go onto a forum and see all the bandwagon hoppers' posts.
@@kungfuman82 just so you know Larry Wheels still uses 5x5s as part of his training, so even though you can't stick with ONLY 5x5s after your beginner gains, you CAN apparently include them up until the point where you break the world record powerlifting total, so
@@TheErazar I agree, I think he's especially using the cut then face the camera for a side comment too frequently. Still love the content as well though
@@leventaslan7091 hey I am going in gym in the morning 6 am without any breakfast, just drinks 1 bottle water during 1 hr gym n return home after that I protein shake and breakfast. M I killing the gain, or is it okay
@@brandonthomas4040 usually he would post videos of similar exercises and similar topics a little bit after either Jeffs (cavalier or nippard). At first I thought it was just coincidence, but it became more apparent with following uploads. Basically looks like he's stealing their content
I started started watching Jeff's videos and it motivated me to start going to the gym ,I got laughed at from some of friends for doing exercises that I learned from Jeff but now I have better physique than all of them and it's all thanks to you Jeff ...I wish I could've bought one of your program but I have to wait another year to get a bank account 😑
@@ricedaddy1583 if you put in effort to see what Jeff means in his workouts you would know, they are incredibly hard and they work. We agree with him cause he is right and we are getting results
Its really funny. After rejecting the idea of quarter squatting since i started lifting 5 years ago, i find myself doing it now. Its actually amazing. When u think about it, when u jump u quarter squat then go up. Quarter squats are more useful for athleticism. Anyway i got into it to target my quads only to find a massive burn in my glutes. Quads and glutes get hammered by this exercise, more so then atg. I still think atg should be the primary exercise just add the quarter squat for the back off sets. Thanks for the info again.
Love Jesse’s clif-notes! Adding this quarter squat into my accessory legs regime. Thanks for all the great content! Btw, loving the six pack promise app.
When I started training I did 1/4 and 1/2 squats. My legs were ripped. I maxed out all the leg machine in the gym with proper range of motion. I sled leg pressed 1036lbs for 2½ full ranged reps at 170lbs. These are great
Seriously, so grateful for you Jeff Cavalier and I appreciate your spunkiness, Jesse. The two of you make watching these videos really fun. keep it up.
Please make a video explaining the gym essentials you should invest in (lifting shoes etc) and what is simply useless. Would help a beginner like me out.
Converse for deadlifts, some kind of squatting shoe with elevated heel for squats n bench, chalk for your pulls n lowbar squats and maybe some kneewraps/elbow wraps if you have had prior injuries (meniscus injuries and so on) or struggle with tendonitis. Mostly everything is preference tho, some people only squat in flat shoes like converse, some will never need to wrap their knees their entire lives. Only real essential I guess is the correct pair of shoes for your lifting style.
F-tier Physique is there anything for hips while squatting. I had a sports related injury and ended up getting surgery on one of my hips and I’m starting to see the other hip start to hurt. Another liberal tear is what I’m worried about
@@alexbenzler5327 There's always that dude that enters the gym smelling and looking like he just finishing working out. The worst. Have to change your routine to stay away.
*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
I can attest to the results of doing the bottom 1/4 squats. Jesse emphasized it in a previous video. My quads didn't start getting bulkier until I started it. It has given me the opportunity to increase my mind muscle connection to my legs too, which I never had before.
Tried the box squats, destroyed my quads in a good way. Tried the 10 minute metabolic massacre, destroyed my legs in a great way. Tried the simple exercise for calves, had sore calves for 3 days. Thought this one was some sort of joke, and of course you break out the science part. Next leg day, time to destroy again. Btw your production value for the videos is simply off the chart. keep it up.
@Joel Reis want to really not walk for days? Do full range squats until failure on ur final two working sets.... Then commence with the quarter squats immediately after not being able to perform another full ranger... You will hurt!
@@flow2tech Wish i could, but my job involves walking a lot (restocking and warehouse management in a home depot store) so i cant really punish myself that hard. Also i dont sleep nearly as much as i should, due to having to wake up at 05h in workdays and going to bed only at 23h30. Really need to work on that part. My muscle recovery is ok, im never sore more than 24h hours on any muscle group and i do a form of burst condioning training every other day. Ill probably go apeshit when my vacations come up, ill be able to rest better.
The new production is absolutely amazing! The editing when Jeff turns to the side just kills me 😂🤣 And surprisingly, I especially like Jesse’s cliff notes at the end. Awesome work!!
As a 5,7" basketball player this video came in as a blessing because this is what we do to train our vertical jump. I do 3 sets of quarter leg squats with max weight then my last set I go down weight to do a full squat to get that max muscle stimulation. Thanks for demystifying this. People don't understand that one exercise can be done in different ways depending on what you physical goals are.
I have very long fermurs so progress in the fulldeph squat was really incredibly hard for me. I started to do a lot of quarter squats volume with a lot of weight, gamechanger, my legs blew up. Nice to see that jeff actually thinks it's a good exercise.
Jeff you are so right I made great progress from doing just quarter squats legs got huge butt got buff I never go past 25% when I did always felt like crap back always achy body always beat up hurting now I feel great still have the same strength feeling and I keep doing them just like that this exercise is more than good enough for me with 25% and strangely deadlifts the same way rack pulls got great results from those and much safer than deadlifts the only thing I do regular is the bench press lol
I did a lot of quarter squats in my life, specially on pre season as a volleyball player and helps a lot to get more vertical jump. I am over 50´s old now, and still doing it and I never, ever had any issue with my knees doing this. I used to made a combined movement using the calf. Nice videos.
Legit the best fitness channel. After a decade of watching fitness tubers, I am certain this is the truth. There are other amazing channels, but this one has it all.
Hey Jeff, I'm a DPT and CSCS, but you sir are a genius. Great video. Hope everyone considers incorporating quarter squats - especially for speed training.
All the quarter squatters will be proudly referring to this video in the future 😂 I am pretty sure the local half squatters are probably throwing a celebration right this minute after watching this
1 1/2 squat, "One and a half squats" are another great variation. Go to bottom, return up a bit past 90 degrees and then down again and then up to fully extended. Like a combo of the tough bottom part quarter squat combined with a full squat to get full range of motion included. One of the olympic coach Charles Poliquins " tricks of the trade" Works great for many other exercises too. Like widegrip pull-downs or pull-up, shoulder exercises, arms etc...
Paul Anderson was a believer in quarter squats. He said something like, "I do quarter squats with 1600 pounds - now that may not seem like a lot". I was thinking, "1600 pounds would push me through the floor like a nail".
I have always thought that Jeff makes the most detailed and informative video, but now that he is adding humour to the instructions, they are even more enjoyable....thanks, Jeff
So Jeff, I am a, 61 yo, former athlete. I'm built like a running back with a beer-gut. I don't drink alcohol however. Instead I have congestive heart failure (no blockages, my cardiologist suspects it is hereditary) and my abdominal cavity is retaining a lot of fluid because my heart doesn't move blood through my kidneys fast enough. I've got my ejection fraction back up to around 40%, from the 20% it was at when I was first diagnosed. I had partial replacement of my left shoulder two years ago, and have recently started that 100 push-up a day challenge in an attempt to restore the strength, in my chest, shoulder and triceps, that I've lost. I have stayed away from squats, however, because of the big spike they cause in BP. My heart is already f'd up. I would prefer not to actually blow a hole in my left ventricle, and die in a squat rack, while attempting heavy full-range squats. What do you think about me performing a leg workout with heavy quarter-squats? Or should I just be content with bodyweight only deep squats? My current cardiologist is reluctant to share his opinion on this, as was my first cardiologist. Thanks for your consideration.
Jeff, I am 42 and had SLAP repairs on both shoulders 8 (L) and 10 (R) years ago. I modified my workouts since then to take care of my shoulders and not stress them too much with heavy weight. I also implemented close grip pull-ups, dumbell bench with elbows more tucked, little to no overhead work to keep stresses low. I do external rotation exercises I learned in PT to keep this joint strong. I have also been doing facepulls and other posture work to better my posture in the past year. Unfortunately in the past few months I have had some more shoulder pain and have another suspected labral tear per my orthopedic surgeon. I has not been confirmed yet by a MRI, but the mayo shear test was positive. Would you consider making a video on the topic of exercising for someone susceptible to labral tears? Thank you and I greatly appreciate your awesome work and RUclips channel.
I remember when Jesse first started appearing in these videos. He was soooo shy and terrified if he had to speak at all. He's come so far and I LOVE it!
I have to admit it Jeff and jessy together is gold 😂 they work off each other so wel, you get awesome info and a bit of comedy to lighten the tone.... love it! Videos just keep getting better! Jeff's the man though haha
Ahh, 3 minutes in and a not a huge fan of the editing style and the constant camera cuts of this video - just a little too different to regular Athlean-X stuff. The topic is interesting though, so I'm glad you're covering it!
I like how you mix in theses small jokes like at 2:12 or that epic Jessie meme intro i saw in another vid :D Makes these vids even more likeable while gathering info from the best source for training science, keep it up man your channel is definitely a great gain for the fitness community! Cheers
I feel that the most important part of this video is what Jeff says before the end, namely the other styles of the squats are just complementary to the full-range motion version. Its not only what exercises u conduct, rather identify the reasons before your choices.. Thanks Jeff. Appreciate ur help. I've learned many things so far
I have been doing these for about 9 years. Have always sworn by them, so it's nice to know Jeff likes them too :D. Amazing video as always :) Thank yoou
2.5 years ago i had a lowerback injury. Since then i can't go higher than 50KG in squats and deadlifts to stay safe, even 10KG extra already gives me injuries. The way the squats are perfomed here are actually really good. Before i saw this people told me u need to go as deep as possible and that made things only worse.
I've been doing the quarter squat from the lower position for awhile now just messing around not really knowing what i was doing. The reason I started that was because I like to listen to music when working out. So I do the lower quarter squat to the beat of the music sort of bouncing to the beat from that lower position. You see immediate results fast when you do that.
aij5000.. hang from a bar and force your legs out as far as possible...experiment with different trajectories. ie sideways and backwards. Let me know how they out. This exercise will help your grip and core.
Try using a foam roller to roll out your IT band and TFL and then stretch it like you would stretch your hip flexors in a lunge position or low pyramid or both.
@@ryandemont2738 Foam rolling was advised against in another video of Jeff's, but that was related to IT Band pain so I'm not sure if the prohibition applies here or not. Might be worth watching for @aij5000 since it also mentions the TFL: ruclips.net/video/1iODncOLJnk/видео.html
Make sure your main hip flexors are activated is the main thing for ab workouts, and it’s probably overstimulated from those when you do legs. To activate the main hip flexors get on all fours, bring your knee up, then arch the back and hold for a few seconds. There’s another physical therapist on RUclips I saw this from.
Good video for a 70 year young, like myself. Using the quarter squat, got me over the knee pain, and gradually got me to be able to do full range of motion. I started modifying all excersises, with the intention of doing what i could and building from there. Your vids came later, but in time to confirm my hypothisised idea into theory. Now encouraged by you, my effort has become fact. Jessie is a good card. Your a great guy. But dont think, just because im being grateful this morning, wont mean i wont troll you tomorrow morning. I can only go without trolling who i subscribe to for so long. (Snikrz & malicious chuklz) Its not PTSD like the VA said. Its cognetive dissonence do to government, Male Bovine Excrement. Like the crimminal Biden family has turned into an art form. (u'll figure it out)😂
Jeff Cavaliere is worst Personal trainer nightmare !!! I’m from London and you are really famous over here.. people don’t follow the gym personal trainer anymore .. you know what you are doing and we can clearly see it !! I’ll have a meniscus surgery really soon .. ( 2 surgeries on my anterior ligament and 1 on my meniscus ) ... I would like to know if you will be able to put out a nice video , how to workout with a knee surgery ( ligament and meniscus ) the most common injuries of athletes .. you are the best !!!
Christoph Borowski if anyone does, just say thanks and put your headphones back on. I hate when people try to say their way of exercise is the only way, especially when there’s nothing wrong with half or quarter squats.
Hey Jeff I've lost 35 lbs since I started using your tips and workouts from your free videos (about 3 months) . Today I bought the first program from ya. Ready to take it to the next level 💪 Most important thing is I don't hurt anymore and I have a severely bum shoulder that dislocates. I modify some of my workouts but Jeff never makes me do stuff that feels dangerous
Jeff here with his freakin mind reading again. just last night I was thinking I need to start focussing on my legs more. And I just did a workout focussing on that. and then I see this video. Creepy stuff, man.
I have to say it: you guys are awesome and I love your dynamic from the beginning. Lots of improvement on the videos. And now you're funny too! Both of you!
when he said chest with the hips together, i'm guessing it's the vid on the right that we are aiming for (where the bar moves in a single plane of motion) correct?
This video has inspired me to do squat reps with light weights in this sequence: quarter, half, full, stop half-way, go back down, go back up - all that counts as one rep, then try to do about 10 reps like that, 3 sets. I'm in it for athletic gains rather than packing on tonnes of muscle, but it feels really effective.
Victor Smoker its when you pull a cable or band to your face, you end in a bicep flexing pose, it’s good for your shoulders and can prevent injury from benching
Do a plank while squeezing your glutes and tightening your abs in. Do the same thing on a dip bar. Stay vertical while tucking your stomach in only using your abs
Hey Jeff! I've been training for the last year/year and a half, and for the first time I'm coming up against plateau's. Not on my deadlift, which seems to keep going up steadily, but definitely on bench and shoulders. I'm guessing the answer is to change something up, but would you suggest starting with different exercises- dumbbells/machines for instance, or change the order I'm doing things in (for chest, flat, incline, then your floor flys or pec-deck, mixing that up), *or* vary my rep-ranges? Typically I shoot 8-12 on chest stuff, with some variation up and down. What do you think is the best thing to change first when you hit a plateau? Thanks in advance.
*“FAST ACTION” Q&A* - The following 10 questions from the first 2 hours of this video’s release have been answered! If you want your questions answered, remember to leave a comment with your question in the first 2 hours of a video release for a chance to have me answer you directly. I appreciate all the awesome questions and I hope these help more than just the people who asked them!
*1. I haven’t squatted in over a half a year due to injuries. It’s getting better now, how can I slowly get into squatting again?*
As with any other exercise, you need to start slow. The extra element of importance here however is the nature of the squat vs practically any other lift. It’s a careful orchestration of so many joints in the body that must not only be able to work in sync but do so under heavy loads. This causes form breakdown in even those that aren’t hurt! So, the best advice I could tell you would be to start back at square one - literally squatting the bar! Work up from there but only if mechanics are perfect and bar path is linear over the mid-foot. Now, you may find that you can work your weight lifted back up fairly quickly - and that’s fine - but you must go through this progression or risk making too quick a jump back in or up and wind up setting yourself back again.
*2. Hey Jeff, is doing cardio the best way to lose weight or one should start doing weight training as well? I’m not sure if I should lift weights.*
No! Cardio alone is never the BEST way to lose weight. Whenever weight loss is your goal, muscle becomes your best friend (it already is for those looking to add muscle - obviously!) This is because the development of more muscle provides two things. One, a greater amount of metabolically more active and calorically demanding tissue and two - a greater storage capacity for carbohydrate overflow in the form of glycogen! Both of these adaptations will make you more primed for long term weight loss success than simply burning some extra calories on the treadmill. Build muscle through training and supplement with additional cardio. More important than anything you do in the gym however, get your nutrition on point. It is and always will be the number one determinant of how much fat you carry! Period.
*3. I have a very tight schedule and was only able to get through half of the AX1 program before the schedule got too tight, but I will be able to start again soon. Should I start where I left off or a week earlier in the program from where I left off?*
I would recommend starting the program over from the beginning. Remember, there is no punishment for this. You are going to be performing your push/pull/legs workouts again for a second training block. Any gains in strength you experienced the first time through can become the starting point for your lifts for this second time through. Each phase builds off the previous, so it is best to regain your momentum in phase one that you can keep going straight into (and now this time through) phase two and three. Good luck!
*4. If you have smaller lat muscles on one side, what exercises would you recommend?*
Like with any other muscle imbalance, an exercise that can be performed unilaterally is going to give you the ability to train the weaker side independently which gives you two big advantages. One, you can accrue more quality volume for a greater hypertrophy response and two you can gain more quality mind muscle control over the muscle that appears to be lagging. Notice, both emphasize quality. Volume for the sake of volume will NOT solve your imbalance. Developing a better contraction of the lats on every rep and then slowly overloading that (without losing that connection in the process) will bring that side up to the level of the other side fairly quickly. Your compound bilateral movements will become that much more effective when this happens and the gains should continue even further - but this time - more balanced. Just be careful that it’s not on these compound lifts that you are causing the imbalances in the first place by favoring one side when pulling or letting your stronger arm dominate the pull. Just something to take note of!
*5. Quick question to everyone. How do I delay the pump? I feel it arrives too fast and I become unable to move mechanically (it feels) but I am not fatigued yet. I feel like I’m leaving work on the table and it’s frustrating!*
The pump is something that most people complain about not getting rather than getting it too quickly. Either way, whether you get it or not does not mean that your workout was somehow successful or not successful as a result. That said, what you are describing would make it feel as if you aren’t able to take your exercises through a full range of motion which could impact that results you see long term. If this is the case, try and stay away from pre-workout supplements containing either arginine or citrulline and their derivatives. These will increase blood flow to the working muscles and cause issues for you. Likewise, be sure to limit your warmup to just what is needed to prepare you for the day’s workout rather than too many sub-maximal sets with too many reps. Even when the weight is lower on your warm-up sets, use 3-5 reps as a top limit. This will prevent unnecessary early fatigue and work that is better served for your working sets.
LOL no fancy motion graphics needed!! I love it man! Keep doing your thing, we're all learning from you. Appreciate the perspective on Lebron's squats too btw. I had a bunch of people send me this and I had a similar line of thought -- hard to judge it in a vaccuum without knowing what else he's doing. Cheers man
You and Jeff, most ambitious fitness crossover in history.
Thanks Jeff. They're learning from you too (or then again, just straight out stealing and pretending to be "science based"!) Keep blazing your trail my man...
Love this. Had a feeling that was a jab at Jeremy Ethier and not my boy Jeff
@@woodbrochillson1748 yooooooo i thought the same thing!!!!!
@@NaturalHypertrophy or how think they know more than the trainers he probably hires to help him train.
These new edits when Jeff turns around and talks to the camera specifically are amazing
You know the shit is getting real when he does that lol
@Braian Chozas Your comment deserves ALL the likes
He's having an experimental phase. He'll get over it, eventually..
@Braian Chozas that's fucking brilliant
Jeff is adding even more funny elements in his videos, totally enjoy it
“This is not a quarter squat, this is a knee trasher that should never, ever be done” Meanwhile Jesse is doing it over and over
“But this is Jessie, so it’s worth the sacrifice.”
-Jeff Cavalier, probably
u just answered a long running question i had, which is " what exactly is jessie's job"
now ik it's to demo things that would injure or hurt jeff.
@@MrBraffZachlin Jessie is the video editor for Athlean, self professed geek and got challenged by Jeff
Jeff: *promotes quarter squats*
Me who worked hard for full range of motion: *YEARS OF ACADEMY TRAINING WASTED*
One minute you're doing face pulls and suddenly you find yourself suckin' down Darjeeling with Marie Antoinette and her little sister...
AAHAHAHAHAAHAH
@@paiv4256 dont worry buzz you're more than just a toy
Never wasted.
I cracked when I saw this. My little sister and I have been watching that movie every other day for at least 2 weeks
“Why does the number keep going up?” “Because you keep getting older.” Holy shit that was brilliant.
I will now count to 3 and then I am still the unprettiest content creator genius / icon / legend of all time. 1...2...3. Thank you for your attention, dear sebs
im a 19 year old who is getting into good shape for my first time ever and I just want to say thank you Jeff. Working out and getting a stronger body feels great and I feel as though my mind is sharper as well. Your advice is great and 100% free. Your doing a great thing here and I wish you a strong body and a prosperous channel for many years to come
If that man said that I needed a butt plug to improve my legs, I'd just ask what color.
At least you lift cuz if you didn’t, you would be a regular no life thinking of jokes to post on the internet so you can get likes
@3rd demension "pink probably looks best on you"? Nah... you don't wear the butt plug...the butt plug wears you.... ;)
Jellal
Next video,why butt plugs are killing your gains
u again
Well looks like I have to break into my gym when its closed so I can do the quarter squat. Or have a shirt saying Jeff Cavaliere said it was ok.
Only way to do the first quarter squat tbh
Leave your ego at the door. Use this exercise like a tool to build yourself anew. Get the work done and let your results speak for themselves.
Mohammed Ahmed bahaha
JEFF SHOULD ACTUALLY SELL SOME OF THOSE SHIRTS
Mohammed Ahmed don’t care what people say don’t be mentally weak
Jesse is one hell of an apprentice, he is going to reach master level like Jeff one of these days.
Tell me it isn’t just me that Jeff’s production quality has gone way up these past couple vids
Yup
yup! I think since the new intro with meteors and screams and guitars the videos are becoming much better, a mix of very informative and funny!
I haven’t watched in awhile so when i came back and saw this my mind was blown
@@Nathan-bu6ue"how not watching Jeff's videos is killing your gains"
Yep.
The quality of presentation, humor, editing, direction and writing on this video is super awesome, a great presentation for great information as always.
Everyone: HAHA, only the weak will do quarter squats
Jeff: Quarter squats are good for you
Everyone: *starts doing quarter squats*
Not a chance!
Quit talking about me that way LOL
This is the fad nature of fitness. Remember when everyone was "squats and deadlifts only for abs" for a while, then "Stronglifts 5x5 + GOMAD", then it was "time under tension", and there was "muscle confusion" thrown in there? I feel sorry for people just starting out who go onto a forum and see all the bandwagon hoppers' posts.
I do quater squats every other leg day.
@@kungfuman82 just so you know Larry Wheels still uses 5x5s as part of his training, so even though you can't stick with ONLY 5x5s after your beginner gains, you CAN apparently include them up until the point where you break the world record powerlifting total, so
I absolutely love how the production and editing value as of late totally amped itself up out of nowhere
I noticed this as well!
i otherwise found this video to be overedited... just an opinion. the content is still great!
@@TheErazar I agree, I think he's especially using the cut then face the camera for a side comment too frequently. Still love the content as well though
Connor Bruley I dunno it feels too corporate now the older vids had a homely feel to them
I really liked this one. Content good as always. I enjoyed the production. And their banter and making fun of each other is funny also.
Me: going to the gym
Jeff: how going to the gym is killing your gains
Yes! You need go with empty stomach.
😂 exactly
Best comment ever 😂😂💀
@@leventaslan7091 hey I am going in gym in the morning 6 am without any breakfast, just drinks 1 bottle water during 1 hr gym n return home after that I protein shake and breakfast. M I killing the gain, or is it okay
@@riteshnaik416 it's Okey. Keep it up like this. Maybe you can take your pills. Be safe man.
3:13 just answered a long running question i had, which is " what exactly is jessie's job"
now ik it's to demo things that would injure or hurt jeff.
Jeff does things correctly, Jesse demonstrates them incorrectly, so that it's balanced
@@mattwong10 it's that kind of balance that keeps jeff healthy ;)
"NEVER Do this!"
*Jesse does exercise continuously in the background*
😂 scrolled down to find this exact comment
😂😂
Sacrificing his knees so we don't have to
Our savior
I scrolled down to find that coment by Jeffs marker:He is not using me.
he‘s doing it right in my opinion.
Everyone: HAHA IF YOU QUARTER SQUAT YOU’RE SOFT 😂
Jeff: *Quarter squats are good*
Me: say less
Having suffered a smashed kneecap my knee now has limited movement so the quarter squat is great, thanks Jeff,
2:13 Did Jeff just take a shot at Jeremy Ethier? 🤔
Jeremy’s vids are great if I need to fall asleep fast.
why does jeremy suck?
@@leggomaheggo people dont like thieves
@@sheadoherty7434 oooh elaborate. I haven't heard anything about this thievery
@@brandonthomas4040 usually he would post videos of similar exercises and similar topics a little bit after either Jeffs (cavalier or nippard). At first I thought it was just coincidence, but it became more apparent with following uploads. Basically looks like he's stealing their content
I started started watching Jeff's videos and it motivated me to start going to the gym ,I got laughed at from some of friends for doing exercises that I learned from Jeff but now I have better physique than all of them and it's all thanks to you Jeff ...I wish I could've bought one of your program but I have to wait another year to get a bank account 😑
Can't imagine Jeff without Jesse anymore
Like a real luv story
The bromance is real
Too bad
Take a look at the first videos... lol you´ll feel it!
Are they couple?
This new format and editing style is amazing! Thank you for the recap at the end Jesse!
I learn more from Jeff’s videos than I did in PT school. And I went to the “number one” school in the nation.
Maximus Meridius what school u went to
@@dawg4769 probably USC. it's ranked by the amount of research they put out.
That's cause he is a God
@@ricedaddy1583 if you put in effort to see what Jeff means in his workouts you would know, they are incredibly hard and they work. We agree with him cause he is right and we are getting results
@@ricedaddy1583 do you train lmao
Its really funny. After rejecting the idea of quarter squatting since i started lifting 5 years ago, i find myself doing it now. Its actually amazing. When u think about it, when u jump u quarter squat then go up. Quarter squats are more useful for athleticism.
Anyway i got into it to target my quads only to find a massive burn in my glutes. Quads and glutes get hammered by this exercise, more so then atg. I still think atg should be the primary exercise just add the quarter squat for the back off sets. Thanks for the info again.
Love Jesse’s clif-notes! Adding this quarter squat into my accessory legs regime. Thanks for all the great content! Btw, loving the six pack promise app.
I absolutely love the new format with the silly transitions
When I started training I did 1/4 and 1/2 squats. My legs were ripped. I maxed out all the leg machine in the gym with proper range of motion. I sled leg pressed 1036lbs for 2½ full ranged reps at 170lbs. These are great
Already did my squats this morning, but this video makes me wanna get back to the iron! Great video
This new editing style is top quality. Good work jessie.
Seriously, so grateful for you Jeff Cavalier and I appreciate your spunkiness, Jesse. The two of you make watching these videos really fun. keep it up.
Please make a video explaining the gym essentials you should invest in (lifting shoes etc) and what is simply useless. Would help a beginner like me out.
Nothing is required, just clean clothes and a towel, if you wanna squat or deadlift i recommend a thin, hard sole shoe
Converse for deadlifts, some kind of squatting shoe with elevated heel for squats n bench, chalk for your pulls n lowbar squats and maybe some kneewraps/elbow wraps if you have had prior injuries (meniscus injuries and so on) or struggle with tendonitis. Mostly everything is preference tho, some people only squat in flat shoes like converse, some will never need to wrap their knees their entire lives. Only real essential I guess is the correct pair of shoes for your lifting style.
F-tier Physique is there anything for hips while squatting. I had a sports related injury and ended up getting surgery on one of my hips and I’m starting to see the other hip start to hurt. Another liberal tear is what I’m worried about
@@denisflorian2431 who needs clean clothes in the gym bro
@@alexbenzler5327 There's always that dude that enters the gym smelling and looking like he just finishing working out. The worst. Have to change your routine to stay away.
*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Do you encourage your kids to exercise?
ATHLEAN-X™ how much do you bench press and squat
ATHLEAN-X™ whr s the giveaway?
1st comment?
Father Jeff, why have you forsaken us?
I can attest to the results of doing the bottom 1/4 squats. Jesse emphasized it in a previous video. My quads didn't start getting bulkier until I started it. It has given me the opportunity to increase my mind muscle connection to my legs too, which I never had before.
Tried the box squats, destroyed my quads in a good way.
Tried the 10 minute metabolic massacre, destroyed my legs in a great way.
Tried the simple exercise for calves, had sore calves for 3 days.
Thought this one was some sort of joke, and of course you break out the science part.
Next leg day, time to destroy again.
Btw your production value for the videos is simply off the chart. keep it up.
@Joel Reis want to really not walk for days? Do full range squats until failure on ur final two working sets.... Then commence with the quarter squats immediately after not being able to perform another full ranger... You will hurt!
@@flow2tech Wish i could, but my job involves walking a lot (restocking and warehouse management in a home depot store) so i cant really punish myself that hard. Also i dont sleep nearly as much as i should, due to having to wake up at 05h in workdays and going to bed only at 23h30. Really need to work on that part. My muscle recovery is ok, im never sore more than 24h hours on any muscle group and i do a form of burst condioning training every other day. Ill probably go apeshit when my vacations come up, ill be able to rest better.
The new production is absolutely amazing! The editing when Jeff turns to the side just kills me 😂🤣 And surprisingly, I especially like Jesse’s cliff notes at the end. Awesome work!!
Brilliant, full of valuable information and techniques, and also entertaining! Thank you guys
As a 5,7" basketball player this video came in as a blessing because this is what we do to train our vertical jump. I do 3 sets of quarter leg squats with max weight then my last set I go down weight to do a full squat to get that max muscle stimulation. Thanks for demystifying this. People don't understand that one exercise can be done in different ways depending on what you physical goals are.
I have very long fermurs so progress in the fulldeph squat was really incredibly hard for me.
I started to do a lot of quarter squats volume with a lot of weight, gamechanger, my legs blew up.
Nice to see that jeff actually thinks it's a good exercise.
Loving that new filming/editing style!
Jeff you are so right I made great progress from doing just quarter squats legs got huge butt got buff I never go past 25% when I did always felt like crap back always achy body always beat up hurting now I feel great still have the same strength feeling and I keep doing them just like that this exercise is more than good enough for me with 25% and strangely deadlifts the same way rack pulls got great results from those and much safer than deadlifts the only thing I do regular is the bench press lol
took a break from watching your videos for a while, after watching this one i’ve noticed the quality has gone up! amazing.
I did a lot of quarter squats in my life, specially on pre season as a volleyball player and helps a lot to get more vertical jump. I am over 50´s old now, and still doing it and I never, ever had any issue with my knees doing this. I used to made a combined movement using the calf. Nice videos.
Legit the best fitness channel. After a decade of watching fitness tubers, I am certain this is the truth. There are other amazing channels, but this one has it all.
"'Cause you're getting older." - Too funny.
Tao Mo rip lmao
I clicked so fast just for giveaway and then realised they are gone like my gains
Hey Jeff, I'm a DPT and CSCS, but you sir are a genius. Great video. Hope everyone considers incorporating quarter squats - especially for speed training.
2:10 I love how he picks on other youtubers. It's so subtle
Was that a shot at Jeff Nippard?
Zuko Kurama
I think it was towards Jeremy ethier
Lol These you tubers wit the shitz
Zuko Kurama for sure Jeremy either
That's like one of the least subtle pokes I've ever seen tf you talking about
4:45 Man’s dying
“What’re you doing??”
Lol
Jeff: Wait! You're dying wrong!!
The video quality is awesome!
it was really good to have a summary at the end (y)
...said Jesse's alt account... 😁
All the quarter squatters will be proudly referring to this video in the future 😂
I am pretty sure the local half squatters are probably throwing a celebration right this minute after watching this
True that, either dip low or don’t dip 🤷🏻♂️
1 1/2 squat, "One and a half squats" are another great variation. Go to bottom, return up a bit past 90 degrees and then down again and then up to fully extended.
Like a combo of the tough bottom part quarter squat combined with a full squat to get full range of motion included.
One of the olympic coach Charles Poliquins " tricks of the trade"
Works great for many other exercises too. Like widegrip pull-downs or pull-up, shoulder exercises, arms etc...
Paul Anderson was a believer in quarter squats. He said something like, "I do quarter squats with 1600 pounds - now that may not seem like a lot". I was thinking, "1600 pounds would push me through the floor like a nail".
1600lbs - Yeah I guess I just wanted to make every disc in my spine bulge.
The production quality made some gains!
I have always thought that Jeff makes the most detailed and informative video, but now that he is adding humour to the instructions, they are even more enjoyable....thanks, Jeff
Kind of scary regarding so much weight on the knees...easily damaged!! I'm going to be really careful!! Otherwise great presentation.
Am just about to hit the gym for leg day.
Perfeccccct
mrmow jorisin dame dawg
mrmow jorisin same*
Samę
mrmow jorisin good luck bro squat heavy
Ive been doing these variations already, i can atest, they are great
I'm a skinny man
When I see leg workouts I click
Weird Smiling Guy heavy squats bro
heavy deadlifts bro
So Jeff, I am a, 61 yo, former athlete. I'm built like a running back with a beer-gut. I don't drink alcohol however. Instead I have congestive heart failure (no blockages, my cardiologist suspects it is hereditary) and my abdominal cavity is retaining a lot of fluid because my heart doesn't move blood through my kidneys fast enough. I've got my ejection fraction back up to around 40%, from the 20% it was at when I was first diagnosed. I had partial replacement of my left shoulder two years ago, and have recently started that 100 push-up a day challenge in an attempt to restore the strength, in my chest, shoulder and triceps, that I've lost. I have stayed away from squats, however, because of the big spike they cause in BP. My heart is already f'd up. I would prefer not to actually blow a hole in my left ventricle, and die in a squat rack, while attempting heavy full-range squats. What do you think about me performing a leg workout with heavy quarter-squats? Or should I just be content with bodyweight only deep squats? My current cardiologist is reluctant to share his opinion on this, as was my first cardiologist. Thanks for your consideration.
Plot twist : One dayJesse joins the dark side.
steroids
V-Shred
Well , he looks a bit like roger waters bass player from Pink Floyd!!!😃
I thought he already was in the dark side...
"PR!" By Jesse had me dead 😂
Forgive my ignorance but, what's PR?
Julio Vazquez personal record
@@ejheeres omg that's hilarious! Yeah I'll never do that 😂. Thank you
Well he did hit 264 pounds at top rom
Manly Man claim that one! 😅
Jeff, I am 42 and had SLAP repairs on both shoulders 8 (L) and 10 (R) years ago. I modified my workouts since then to take care of my shoulders and not stress them too much with heavy weight. I also implemented close grip pull-ups, dumbell bench with elbows more tucked, little to no overhead work to keep stresses low. I do external rotation exercises I learned in PT to keep this joint strong. I have also been doing facepulls and other posture work to better my posture in the past year. Unfortunately in the past few months I have had some more shoulder pain and have another suspected labral tear per my orthopedic surgeon. I has not been confirmed yet by a MRI, but the mayo shear test was positive. Would you consider making a video on the topic of exercising for someone susceptible to labral tears? Thank you and I greatly appreciate your awesome work and RUclips channel.
"this ruins your knees and should never be down" while jesses behind him pumping em out
"I dont need to play boring elevator music to keep you interested"
-jeff x Caveliers athleanx.com 2020
Jeff nippard?
@@ericruelas2083 Yeah I also think it was to Jeff Nippard
I remember when Jesse first started appearing in these videos. He was soooo shy and terrified if he had to speak at all. He's come so far and I LOVE it!
My knackered knees love quarter squats! Thanks for this info Jeff 💪🏼😎👍🏼
Loving seeing more of jessie in these lol you guys have such great chemistry
I have to admit it Jeff and jessy together is gold 😂 they work off each other so wel, you get awesome info and a bit of comedy to lighten the tone.... love it! Videos just keep getting better! Jeff's the man though haha
Ahh, 3 minutes in and a not a huge fan of the editing style and the constant camera cuts of this video - just a little too different to regular Athlean-X stuff. The topic is interesting though, so I'm glad you're covering it!
I like how you mix in theses small jokes like at 2:12 or that epic Jessie meme intro i saw in another vid :D Makes these vids even more likeable while gathering info from the best source for training science, keep it up man your channel is definitely a great gain for the fitness community! Cheers
I feel that the most important part of this video is what Jeff says before the end, namely the other styles of the squats are just complementary to the full-range motion version. Its not only what exercises u conduct, rather identify the reasons before your choices.. Thanks Jeff. Appreciate ur help. I've learned many things so far
"Get out of the hole explosively"
5:14
LOL
that's fucking dangerous bro.. LOL
👌👈
I make it a point to be out of the whole before I explode...........it's just safer for everyone.
Say less fam
Jeff, you just hurt Elgin's feelings a lot.
He'll find a way to lawyer it
I like the new humor you guys are using with Jessie! I wish you were personal training in Chicago, Illinois.
I have been doing these for about 9 years. Have always sworn by them, so it's nice to know Jeff likes them too :D. Amazing video as always :) Thank yoou
You’re pretty.
Gay.
Love the "Wooh! PR baby!" 😂
2.5 years ago i had a lowerback injury. Since then i can't go higher than 50KG in squats and deadlifts to stay safe, even 10KG extra already gives me injuries. The way the squats are perfomed here are actually really good. Before i saw this people told me u need to go as deep as possible and that made things only worse.
Awesome how you can restyle ALL the exercice based on your goals!
The comments about not winning kind of ruined the whole comment section.
I've been doing the quarter squat from the lower position for awhile now just messing around not really knowing what i was doing. The reason I started that was because I like to listen to music when working out. So I do the lower quarter squat to the beat of the music sort of bouncing to the beat from that lower position. You see immediate results fast when you do that.
Always another great training video. Thanks Jeff👍.
My TFL hurts when I do leg or ab workouts. How do I "deactivate" my TFL and use other hip and glute muscles?
aij5000.. hang from a bar and force your legs out as far as possible...experiment with different trajectories. ie sideways and backwards. Let me know how they out. This exercise will help your grip and core.
Try using a foam roller to roll out your IT band and TFL and then stretch it like you would stretch your hip flexors in a lunge position or low pyramid or both.
@@ryandemont2738 Foam rolling was advised against in another video of Jeff's, but that was related to IT Band pain so I'm not sure if the prohibition applies here or not. Might be worth watching for @aij5000 since it also mentions the TFL: ruclips.net/video/1iODncOLJnk/видео.html
Make sure your main hip flexors are activated is the main thing for ab workouts, and it’s probably overstimulated from those when you do legs. To activate the main hip flexors get on all fours, bring your knee up, then arch the back and hold for a few seconds. There’s another physical therapist on RUclips I saw this from.
Good video for a 70 year young, like myself.
Using the quarter squat, got me over the knee pain, and gradually got me to be able to do full range of motion.
I started modifying all excersises, with the intention of doing what i could and building from there.
Your vids came later, but in time to confirm my hypothisised idea into theory.
Now encouraged by you, my effort has become fact.
Jessie is a good card.
Your a great guy.
But dont think, just because im being grateful this morning, wont mean i wont troll you tomorrow morning.
I can only go without trolling who i subscribe to for so long.
(Snikrz & malicious chuklz)
Its not PTSD like the VA said.
Its cognetive dissonence do to government, Male Bovine Excrement.
Like the crimminal Biden family has turned into an art form.
(u'll figure it out)😂
“A lot of you have a problem with Jesse” 🤣brutal
Awesome video, great presentation as always and very good recap. Never done quarter squats, but will try the quarter depth.
Jeff Cavaliere is worst Personal trainer nightmare !!! I’m from London and you are really famous over here.. people don’t follow the gym personal trainer anymore .. you know what you are doing and we can clearly see it !! I’ll have a meniscus surgery really soon .. ( 2 surgeries on my anterior ligament and 1 on my meniscus ) ... I would like to know if you will be able to put out a nice video , how to workout with a knee surgery ( ligament and meniscus ) the most common injuries of athletes .. you are the best !!!
I'm afraid everybody at the gym will get mad at me if I start doing these.
don't worry about anybody else, you are at that gym for you and ONLY you. Good luck brother 👍🏽
Fuck em
Christoph Borowski if anyone does, just say thanks and put your headphones back on. I hate when people try to say their way of exercise is the only way, especially when there’s nothing wrong with half or quarter squats.
Let em get mad, they're not doing the excercise for you
Who cares..........
Next Week: Quarter Squats are killing your gains
Week After: not doing quarter squats are killing your gains
And so on and so on
Richard Panini EATING IS KILLING YOUR GAINS
Right, everything is killing something
Breathing is killing your gains
Beetlejuice Example of videos of Jeff doing that?
i dunno whos making these videos. but jessie. thanks for being the fresh air that i needed.
Hey Jeff I've lost 35 lbs since I started using your tips and workouts from your free videos (about 3 months) . Today I bought the first program from ya. Ready to take it to the next level 💪
Most important thing is I don't hurt anymore and I have a severely bum shoulder that dislocates. I modify some of my workouts but Jeff never makes me do stuff that feels dangerous
Jeff here with his freakin mind reading again. just last night I was thinking I need to start focussing on my legs more. And I just did a workout focussing on that. and then I see this video. Creepy stuff, man.
I have to say it: you guys are awesome and I love your dynamic from the beginning. Lots of improvement on the videos. And now you're funny too! Both of you!
Nobody:
RUclips subtitles: Whats the grab guys Jeff Caviar here
stale meme is stale
when he said chest with the hips together, i'm guessing it's the vid on the right that we are aiming for (where the bar moves in a single plane of motion) correct?
This video has inspired me to do squat reps with light weights in this sequence: quarter, half, full, stop half-way, go back down, go back up - all that counts as one rep, then try to do about 10 reps like that, 3 sets. I'm in it for athletic gains rather than packing on tonnes of muscle, but it feels really effective.
Can you please design a tshirt saying "athleanx / jeff approves this exercise" would help a lot in the gym
Jeff, I've been pulling on my face every day for several months and I haven't seen any improvements. Please help!
Why the long face?
Victor Smoker its when you pull a cable or band to your face, you end in a bicep flexing pose, it’s good for your shoulders and can prevent injury from benching
MOTHER NATURE you damn legend!
The quarter squat was a regular staple of my training program in the military that helped take me up to a 715 lb full ROM squat.
What sort of routine or exercises would you recommend to help with flared ribs or very visible ribs above the upper abs?
Brandon Lemus eat a lot
Do a plank while squeezing your glutes and tightening your abs in. Do the same thing on a dip bar. Stay vertical while tucking your stomach in only using your abs
Angel One why would you Plank and squeeze your glutes lol
@@overnightavenger1470 your right. No glutes
Hey Jeff! I've been training for the last year/year and a half, and for the first time I'm coming up against plateau's. Not on my deadlift, which seems to keep going up steadily, but definitely on bench and shoulders. I'm guessing the answer is to change something up, but would you suggest starting with different exercises- dumbbells/machines for instance, or change the order I'm doing things in (for chest, flat, incline, then your floor flys or pec-deck, mixing that up), *or* vary my rep-ranges? Typically I shoot 8-12 on chest stuff, with some variation up and down. What do you think is the best thing to change first when you hit a plateau?
Thanks in advance.
Add more volume or try resting up
He talked about that in his videos.
Just try something new. Reps, sets, rest, tempo.
If youve been hitting 8-12 consistently bring it down to 5s or even 3s. Should give your body something different to adapt to.
Go for series of 5 and add more load
This is the best fitness channel on RUclips. I like how you correct workouts.
Haven’t been here in a while... geeze Jessie is getting there.