With Athlean-X the workouts are always short but intense.
I am going to show you how you can add that intensity today, with 3 techniques.
[Music Intro]
Hey guys!
Jeff Cavaliere AthleanX.com
Like I said, fast workouts.
Athlean-X is about keeping you in the gym for 30, 40 minutes tops and getting you out.
People want to know, how is that possible.
Well it is quite possible if you are doing the right type of training
Meaning you're doing high intensity training.
I have always said it.
You can either work out long or you can work out hard, but you can't do both.
Alright.
So I want to show you today 3 little techniques
That we use in Athlean-X to get you to have more intense workouts.
The first thing is you want to get more intense
You want to keep those rest times short.
We use a concept in training, called reciprocal training, antagonistic training.
If I am going to work let's say my chest here.
Alright, I come right down.
let's say I am doing a set for my chest.
We know that push-ups work the chest.
Alright, so I am working the push-ups, here, working the chest muscles.
Now let's say I complete my set here.
Instead of just waiting around and doing nothing.
If we happen to be training in a phase where we can pair this up
We can work on a back exercise
Which is the complete antagonistic muscle-the opposite muscle group-of the chest.
So now we can get here and do a set of back
While the chest is actually resting and stretching
At the same time that we are working our back.
That is why it is an antagonistic muscle to the chest.
So think about this.
We work the chest, certain workouts that you wait 3 minutes or so to get back in.
At that point in Athlean-X we say, no, turn that around
As long as you are not limited by your cardio-vascular ability to continue to breath during these
sets.
You can work these opposite muscle groups along with the chest and actively recuperate
because it is stretching.
So you just cut your workout time in half.
You literally don't need to take a rest.
Until again you are limited by your own capacity to breath.
The next technique I want to show you is one I call, muscle interactions.
It is a really important point here in Athlean-X.
It is really the basis of athletic training, being able to train like an athlete.
We can do curls, we can do curl exercises here and we know we are going to work our
biceps.
But if we want to truly function like an athlete, not only can we make it more functional, by
adding multiple muscle groups
But we can make the total effect of the exercise larger by incorporating those muscle groups.
We have a reverse curl lunge so we step back, we come up, and curl.
come back, come up and curl.
Now it may not be leg day, but why can't you train your legs a little bit?
We want to get multiple muscle groups to work at the same time.
Even here at this one point I can see that I have my core firing.
As soon as I step back I can see my core go from here to actually more active.
Because it has to support my upper body and my lower body movement together.
From here, as soon as I go back, as soon as I lift that foot off the ground
You can see that actually engage more.
We are tying in legs, arms, core, and in-between to get that to work.
Finally I will just do a version of a push-down here.
One of the core principles of Athlean-X is time under tension.
so the third thing I want to show you.
Time under tension we know is not just doing a set at the normal pace.
It is to maximize the amount of time that that muscle group you are working is under
tension in a given set.
Let me show you real fast, a real quick demo.
I am going to time myself doing a normal set of push-downs, alright?
You see it if you don't do it around this pace.
I am going to do 12 reps.
[Exercises]
OK?
19 seconds
Now I guarantee that most of you out there that are doing these workouts-these sets in
that 19-20 second range
If you want maximum muscle building, you want to get that number up to the 45 second range.
If you are going to do the rep range that you need, and that is the right range -10
to 12 reps
You have got to slow that down.
You want one second down explosively, 3 seconds up on the eccentric.
So it will look more like this: down and up slow.
And down, and up slow.
you have now just taken a rep, let's take the whole set.
You are taking a set you can do in 20 seconds and extending it to 45 seconds.
While you think that might increase the length of the workout.
It is not, it is increasing the intensity of the set 10 times
And therefore adding to that adage that I told you in the beginning.
You can either train hard or you can train long, but you can't train both.
You can cut your total set down because you are training a lot more intensely with time
under tension.
Guys, just with principles that are in Athlean-X.
There's lots more in there, all integrated to a step-by-step way for you to put it to
use.
So you can actually start getting the most benefit at all your workouts.
Guys, If you want to look like an athlete, you have to train like an athlete.
Head to AthleanX.com, grab a 90 day training system.
We will be back here next week.
We are going to be hitting topics again because you have been asking for supplements.
We are going to get back on the supplements again and sort of review the key things that
you want to look for in yours.
I will be back here again.
Guys don't forget, leave your comment.
Tell me about some of your intensity techniques that you use as well.
I will see you guys here in 7 days.