Is split-muscle training really possible?
With Athlean-X I am going to show you today, that it is not.
[Music Intro]
What's up guys?
Jeff Cavaliere AthleanX.com
We are going to talk today about split-muscle group training.
Whether or not it is really possible.
If you want to train like an athlete,
which is what we have been covering
To look like an athlete- it shouldn't be possible.
I am going to show you why.
I am going to take some shoulder exercises and you can tweak them with just a small,
small change to make them much more than just a shoulder movement.
So if we started with a front-dumbbell raise, right.
We can be trying to work through just the front shoulders.
Why do that when we can easily add some core training on to what we are doing with our
body--its position in relation to the weight.
So I have a low cable here.
You can hook up a low band here, it can be at the bottom of a bedpost.
Or wherever you want to anchor it to.
But if I step out just to the side here, OK, out and front and to the side.
What you are going to see is my pre-position which stretches and works my core obliques
just from having to be in that position.
So here with that pre-load I can come up towards the top.
And now work my shoulders here, but at the same time try to control and decelerate that
down through my core, my obliques, and actually in through my low back at the same time.
So we can make it a really explosive movement too, by accelerating it up and having to,
again, decelerate on the way down.
So we can tie our core into everything into everything we do just by changing body position
around in relation to the exercise that you are trying to perform.
So don't just grab your dumbbells out here and do your shoulder raise.
There are so many things at your disposal, all of which we cover in ATHLEAN-X program.
Next another unique way to get at the side or medial head of the deltoid.
Grab--it doesn't have to be a low cable guys, it can be a band down low.
Up here and we are going to pull it up towards the top.
So both thumbs up here towards the top.
This is not an Upright Row where your elbows are higher than your hands which are sinking
down in front of your chest.
Because that is going to put yourself into an impingement position.
Here we are actually coming out, elbows down, thumbs up.
OK just like that.
From here we can see you can get that medial head of the deltoid involved.
OK?
But now why don't we take that a step further and change the position
our body in relation to the weight, to the resistance.
We take a little bit of an open stance so that again, in pre-load I am in through here.
See just by doing this, reaching across, I activate a lot more muscles in my core.
Up and across and down.
The focus here is on the left side at the moment.
Again even the low back in that position is going to have to work.
So I work the other side, work back, open up in here and rotate.
Pull up high, work the right side.
[Exercises]
So the lesson here is: split-muscle group training.
You are going to head to the gym and do shoulders today, or biceps.
With ATHLEAN-X, yes you can train shoulders or biceps.
At the same time you are going to get a lot more worked up because we are going to bring
the core into every single exercise.
We are going to tie it together, group separate to work together.
If we do that pull you can guarantee that you are pulling your biceps as well.
Nothing works in isolation.
It is not going to be that way if you bring this out into the field.
It is not going to be that way if you are going to train here in the gym.
Guys, we are going to keep it rolling here: 2012.
It is all about training like an athlete to look like an athlete.
As I said last week, that is the new trend here in weight training.
That is where we are all headed.
If you haven't already, come on board to TEAM ATHLEAN.
Become part of this growing movement, ATHLEAN-X.
Guys I will be back here again next week.
In the meantime, Athleanx.com
I will see you back here in 7 days.