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# ATHLEAN-X

ATHLEAN-X offers science backed workout programs and supplements designed to get you looking, moving, and feeling like an athlete - at home or at the gym!

## Sitemaps

- [XML Sitemap](https://learn.athleanx.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Milk Protein Content](https://learn.athleanx.com/articles/milk-protein) - Want to know how much protein in milk? We'll give you the details of milk protein content, milk nutrition facts, and how to incorporate it into your diet.
- [Does Cheese Have Protein?](https://learn.athleanx.com/articles/cheese-protein) - Want to know how much protein in cheese? We'll give you the details of cheese protein content, cheese nutrition facts, and a few cheese recipes to try.
- [High Protein Recipes Guide](https://learn.athleanx.com/articles/high-protein-recipes-guide) - Want the best high protein recipes for every meal, snack and drink? This complete guide will give you recipe ideas for breakfast, lunch, dinner and more.
- [How To Do Hack Squats](https://learn.athleanx.com/articles/legs-for-men/hack-squats) - Should hack squats be part of your leg training program? Learn how to do landmine and machine hack squats and see how they compare to other squat variations.
- [High Protein Overnight Oats Recipes](https://learn.athleanx.com/articles/high-protein-overnight-oats) - What are the best high protein overnight oats? We'll give you loads of protein-rich overnight oatmeal recipes, and the best protein powder type to use.
- [Protein Brownies Recipes](https://learn.athleanx.com/articles/protein-brownies-recipes) - What are the best high protein brownies recipes? We'll give you loads of protein-rich brownie recipes, whether you eat animal protein or plant-based protein.
- [Protein Muffins Recipes](https://learn.athleanx.com/articles/protein-muffins-recipes) - What are the best high protein muffins recipes? We'll give you loads of protein-rich muffin recipes, whether you eat animal protein or plant-based protein.
- [Does Avocado Have Protein?](https://learn.athleanx.com/articles/avocado-protein) - Want to know how much protein in avocado? We'll give you the details of avocado protein content, avocado nutrition facts, and a few avocado recipes to try.
- [High Protein Vegetables](https://learn.athleanx.com/articles/high-protein-vegetables) - Want to supplement your diet with high protein vegetables? We'll give you the lowdown on vegetables high in protein and a few great recipes too.
- [Cottage Cheese Protein Content](https://learn.athleanx.com/articles/cottage-cheese-protein-content) - Want to know about cottage cheese protein content? We'll give you the details of cottage cheese for muscle building, and a few cottage cheese recipes to try.
- [Pea Protein 101](https://learn.athleanx.com/articles/pea-protein) - Everything you need to know about pea protein including how pea protein powder is made and how it stacks up against other plant based and whey protein powders.
- [High Protein Waffles Recipes](https://learn.athleanx.com/articles/protein-waffles-recipes) - What are the best high protein waffles recipes? We'll give you loads of protein-rich waffle recipes, whether you eat animal protein or plant-based protein.
- [Protein Cookies Recipes](https://learn.athleanx.com/articles/protein-cookies-recipes) - What are the best high protein cookies recipes? We'll give you loads of protein-rich cookie recipes, whether you eat animal protein or plant-based protein.
- [Protein Balls Recipes](https://learn.athleanx.com/articles/protein-balls-recipes) - What are the best high protein balls recipes? We'll give you loads of protein-rich protein balls recipes, whether you eat animal protein or plant-based protein.
- [How Much Protein In Eggs](https://learn.athleanx.com/articles/how-much-protein-in-eggs) - I'll answer the question 'how much protein in eggs' and explain how to use this food in your nutrition plan to reach your muscle gain and fitness goals.
- [Does Ozempic Cause Muscle Loss?](https://learn.athleanx.com/articles/ozempic-muscle-loss) - Does Ozempic cause muscle loss? GLP-1s can cause muscle loss. In this article we'll tell you exactly what to do to counteract this common GLP-1 side effect.
- [How To Get a Flat Stomach](https://learn.athleanx.com/articles/abs-for-men/how-to-get-a-flat-stomach) - Learn the best nutrition and workouts for how to get a flat stomach complete with a flat stomach workout for abs, cardio recommendations and diet guidelines.
- [8 Pack Abs vs. 6 Pack Abs](https://learn.athleanx.com/articles/abs-for-men/8-pack-abs-vs-6-pack-abs) - How do you get 8 pack abs? There's no 8 pack abs workout, because 8 pack vs 6 pack abs is based on genetics. Try our 8 Pack Abs Test and learn how to make the most of your genetics.
- [What Is The Best Workout Split?](https://learn.athleanx.com/articles/the-best-way-to-split-up-your-workouts-surprise) - Determining the best workout split is one of the most popular questions being asked by every person that works out. The answer however is not a simple one.
- [Protein Coffee Recipes](https://learn.athleanx.com/articles/protein-coffee-recipes) - What are the best high protein coffee recipes? We'll give you loads of protein coffee drink recipes, whether you eat animal protein or plant-based protein.
- [Protein Pancake Recipes](https://learn.athleanx.com/articles/protein-pancake-recipes) - What are the best high protein pancakes recipes? We'll give you loads of protein-rich pancake recipes, whether you eat animal protein or plant-based protein.
- [How To Do Stomach Vacuums](https://learn.athleanx.com/articles/abs-for-men/how-to-do-stomach-vacuums) - Learn how to do stomach vacuums correctly, how to avoid common mistakes and best tips for the stomach vacuums exercise to build stronger abs.
- [Greek Yogurt Protein Content](https://learn.athleanx.com/articles/greek-yogurt-content) - What is Greek yogurt protein content and is it good for building muscle? I'll explain how to use it in your nutrition plan to reach your muscle gain goals.
- [How Much Protein In Steak](https://learn.athleanx.com/articles/how-much-protein-in-steak) - I'll answer the question 'how much protein in steak' and explain how to use this food in your nutrition plan to reach your muscle gain and fitness goals.
- [High Protein Meals](https://learn.athleanx.com/articles/high-protein-meals) - What are the best high protein meals? We'll give you loads of high protein meal ideas and recipes, whether you eat animal protein or plant-based protein.
- [How To Lose Belly Fat](https://learn.athleanx.com/articles/how-to-lose-belly-fat) - If you want to know how to lose belly, we'll give you 4 steps of what factors to consider and work toward to get rid of belly fat for good!
- [30 Best Protein Shake Recipes](https://learn.athleanx.com/articles/protein-shake-recipes) - The best protein shake recipes for you depends on your goals. Check out these 30 protein smoothie recipes for muscle building, fat loss and more.
- [Standing Abs Workouts](https://learn.athleanx.com/articles/abs-for-men/standing-abs-workouts) - Learn the best standing ab workouts and how to do standing ab exercises correctly, plus best tips to build stronger abs.
- [Best Protein Desserts](https://learn.athleanx.com/articles/best-protein-desserts) - What are the best protein desserts? We'll give you loads of nutritious protein-rich dessert recipes, whether you eat animal protein or plant-based protein.
- [Best Vegan Protein Sources](https://learn.athleanx.com/articles/best-vegan-protein-sources) - What are the best vegan protein sources? We'll give you loads of vegan protein options and show you how to combine proteins to reach your daily protein needs.
- [High Protein Breakfast Ideas](https://learn.athleanx.com/articles/high-protein-breakfast-ideas) - What are the best high protein breakfast ideas? We'll give you loads of nutritious protein-rich breakfasts, whether you eat animal protein or plant-based protein.
- [High Protein Snacks](https://learn.athleanx.com/articles/high-protein-snacks) - What are the best high protein snacks? We'll give you loads of nutritious protein-rich snack ideas, whether you eat animal protein or plant-based protein.
- [High Protein Dinner Ideas](https://learn.athleanx.com/articles/high-protein-dinner-ideas) - What are the best high dinner lunch ideas? We'll give you tons of nutritious protein-rich dinners, whether you eat animal protein or plant-based protein.
- [Upper Body Dumbbell Workout](https://learn.athleanx.com/articles/shoulders-for-men/upper-body-dumbbell-workout) - We'll show you the best upper body dumbbell workouts and exercises to hit each muscle group of the upper body including back, chest, shoulders, arms and core.
- [High Protein Lunch Ideas](https://learn.athleanx.com/articles/high-protein-lunch-ideas) - What are the best high protein lunch ideas? We'll give you tons of nutritious protein-rich lunches, whether you eat animal protein or plant-based protein.
- [How To Do Pistol Squats](https://learn.athleanx.com/articles/legs-for-men/how-to-do-pistol-squats) - Learn how to do the Pistol Squat or Single Leg Squats correctly and how to progress step by step to the pistol squat to build strong legs.
- [The Best Deadlift Alternatives](https://learn.athleanx.com/articles/legs-for-men/deadlift-alternatives) - Learn the best deadlift alternatives to help hit the legs and back muscles and get the most benefit from the deadlift movement pattern even without a barbell.
- [Hypertrophy Vs Strength](https://learn.athleanx.com/articles/hypertrophy-vs-strength) - Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps.
- [Cable Machine Workouts](https://learn.athleanx.com/articles/cable-machine-workouts) - Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps.
- [Abs Workouts](https://learn.athleanx.com/articles/abs-for-men/abs-workouts) - What are the best abs workouts and abs exercises for building muscle and strength? Get these questions answered in this ultimate guide to abs
- [Does Oatmeal Have Protein?](https://learn.athleanx.com/articles/does-oatmeal-have-protein) - I'll answer the question 'does oatmeal have protein' and explain how to use this food in your nutrition plan to reach your muscle gain and fitness goals.
- [How To Do The Meadows Row](https://learn.athleanx.com/articles/back-for-men/how-to-do-the-meadows-row) - Learn how to do the Meadows Row correctly, how to avoid Meadows Row mistakes and the best Meadows row alternatives to build a stronger back.
- [How To Get Lean](https://learn.athleanx.com/articles/how-to-get-lean) - Learn how to get lean and achieve lasting fast loss and six pack abs through training, nutrition and mindset techniques as well as pitfalls to avoid.
- [What Is Vascularity?](https://learn.athleanx.com/articles/what-is-vascularity) - Learn what vascularity in weight training is and how to achieve lasting vascularity aesthetics using both training and nutrition techniques.
- [How To Do The Arnold Press](https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-the-arnold-press) - Learn how to do the Arnold Press correctly, what makes it different from other presses, and how to avoid common mistakes for this powerful shoulder exercise .
- [How To Do T-Bar Rows](https://learn.athleanx.com/articles/back-for-men/how-to-do-t-bar-rows) - Learn how to do T-Bar Rows correctly, how to avoid t-bar row mistakes and the best t-bar row alternatives to build a stronger back.
- [How To Do Gorilla Rows](https://learn.athleanx.com/articles/back-for-men/how-to-do-gorilla-rows) - Learn how to do Gorilla Rows correctly, how to avoid gorilla row mistakes and the best gorilla row alternatives to build a stronger back.
- [How To Do Cable Tricep Extensions](https://learn.athleanx.com/articles/cable-tricep-extensions) - Learn how to do the cable triceps extensions exercise and avoid common triceps extension mistakes to help you build a bigger triceps.
- [How To Do The Floor Press](https://learn.athleanx.com/articles/how-to-do-the-floor-press) - Learn how to do the floor press exercise and avoid common floor press mistakes to help you break through bench press plateaus, and build a bigger chest.
- [Top 5 Celebrity and Athlete Diet Food Trends](https://learn.athleanx.com/for-women/top-5-celebrity-and-athlete-diet-food-trends) - Celebrities are all about trends. Along with each season's fashion trends, celebs seem to switch up their go-to diet foods, too.
- [7 Reasons You're Not Losing Weight Despite Your Workout and Clean Diet](https://learn.athleanx.com/for-women/not-losing-weight-workout-diet) - There are a myriad of reasons why you may not be losing weight and it can be totally bewildering to figure out what's actually going on with YOUR body.
- [Short Head Bicep Exercises You're Not Doing](https://learn.athleanx.com/articles/short-head-bicep-exercises) - Learn the best short head bicep exercises and workouts to hit the short head of the biceps and build bigger and stronger arms.
- [Best Bicep Cable Exercises for Growth](https://learn.athleanx.com/articles/best-bicep-cable-exercises) - Learn the best bicep cable workouts and exercises using the cable machine to help build bigger and stronger biceps.
- [Best Tricep Cable Exercises for Growth](https://learn.athleanx.com/articles/best-tricep-cable-exercises) - Learn the best tricep cable workouts and exercises using the cable machine to help build bigger and stronger triceps.
- [How To Do The Reverse Hyperextension](https://learn.athleanx.com/articles/legs-for-men/how-to-do-reverse-hyperextension) - Learn how to do the reverse hyperextension exercise to build stronger glutes with correct form, and avoid common mistakes when performing it.
- [The Best Mobility Exercises You're Not Doing](https://learn.athleanx.com/articles/best-mobility-exercises) - Learn the best mobility exercises for upper body and lower body to improve your lifts and overall fitness as well as reduce pain.
- [How To Do Box Squats](https://learn.athleanx.com/articles/legs-for-men/how-to-do-box-squats) - Learn how to do box squats to build stronger quads, and why the box squat may be an important missing key in your leg workouts.
- [Hamstring Curl Alternatives](https://learn.athleanx.com/articles/legs-for-men/hamstring-curl-alternatives) - Learn what hamstring curl alternatives are best for strong hamstrings, and why the hamstring curl may not be worthwhile for you.
- [How To Do Cable Lateral Raises](https://learn.athleanx.com/articles/shoulders-for-men/cable-lateral-raises) - Learn how to do the cable lateral raise for bigger medial deltoids, and some lateral raise alternatives to help you build muscle mass in the shoulders.
- [How To Do Decline Pushups](https://learn.athleanx.com/articles/how-to-do-decline-pushups) - Learn how to do the decline pushups and what makes them a great exercise for upper chest muscle growth.
- [How To Do Shrugs](https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-shrugs) - Learn how to do the shrugs exercise and what makes the shrug a great exercise for traps and back muscle growth.
- [9 Best Leg Press Alternatives](https://learn.athleanx.com/articles/legs-for-men/leg-press-alternatives) - Learn why the Leg Press might not be the best exercise for legs, and some great alternatives to help you build muscle mass in the legs.
- [How To Do Cable Crunches](https://learn.athleanx.com/articles/abs-for-men/cable-cruches) - Learn how to do the cable crunches for stronger abs and what makes them important for abdominal muscle growth.
- [How To Do a Straight Arm Pulldown](https://learn.athleanx.com/articles/back-for-men/how-to-do-a-straight-arm-pulldown) - Learn how to do the Straight Arm Pulldown correctly, what makes it different from other pull down exercises, and how to avoid mistakes for this lats exercise .
- [Pec Workouts](https://learn.athleanx.com/articles/pec-workouts) - What are the best pec workouts and pec exercises? This and all the most important questions about the pecs are answered in this ultimate guide to pecs!
- [Top 4 Pros (and Cons!) of Bodyweight Training...‏](https://learn.athleanx.com/articles/top-4-pros-and-cons-of-bodyweight-training) - Bodyweight training, can be an effective way to train. I cover the 4 biggest pros and cons of calisthenics workouts to help you decide if they are right for you
- [9 Leg Extension Alternatives for Bigger Quads](https://learn.athleanx.com/articles/legs-for-men/leg-extension-alternatives) - Learn why the Leg Extension might not be the best exercise for quads, and some great alternatives to help you build muscle mass in the legs.
- [Blooper Reel... (MY SCREW UPS!)‏](https://learn.athleanx.com/articles/blooper-reel-my-screw-ups‏) - Whether if be on the set of AX1, AX2, NXT, or even from some of my training sessions, I’ve pulled together some of the moments that make what I do so fun.
- [How To Do Dumbbell Deadlifts](https://learn.athleanx.com/articles/legs-for-men/how-to-do-dumbbell-deadlifts) - Learn how to do the Dumbbell Deadlift correctly, what makes it different from barbell deadlifts, and avoid common mistakes with this powerful leg exercise .
- [How To Do Zottman Curls](https://learn.athleanx.com/articles/how-to-do-zottman-curls) - Learn how to do the Zottman Curl correctly, what makes it different from other curls, and how to avoid common mistakes for this biceps and forearm exercise .
- [Guide To Glute Bridges](https://learn.athleanx.com/articles/legs-for-men/how-to-do-glute-bridges) - Learn how to do Glute Bridges correctly, the best glute bridge exercise variations, and how to avoid common mistakes for this powerful glutes exercise .
- [How Much Protein in Chicken Breast?](https://learn.athleanx.com/articles/how-much-protein-in-chicken-breast) - Learn how much protein in chicken breast and what types of chicken are best for your nutrition plan for muscle building and fat loss.
- [Complete BCAAs Guide](https://learn.athleanx.com/articles/complete-bcaa-guide) - How important are BCAA supplements if you're trying to build muscle? Learn about different BCCAS types, uses and benefits in this ultimate guide.
- [Get Brock Lesnar Traps with these Trap Workout Tricks!](https://learn.athleanx.com/articles/get-brock-lesnar-traps-with-these-trap-workout-tricks) - Whether you know Brock Lesnar from UFC, WWE or both...the man with the towering traps is certainly impressive and it's time to unlock Brock's trap training secrets!
- [Mike Mentzer Workout Techniques](https://learn.athleanx.com/articles/mike-mentzer-workout) - Mike Mentzer workout techniques included doing just one set per exercise. Is one set enough and does high intensity training really work? Find out here.
- [Calisthenics Workouts: The Complete Guide](https://learn.athleanx.com/articles/calisthenics-workouts) - In this guide to calisthenics workouts, learn how to build muscle with calisthenics, the best calisthenics exercises and a complete one month calisthenics plan.
- [Tricep Workouts](https://learn.athleanx.com/articles/tricep-workouts-2) - What are the best tricep workouts and tricep exercises for building muscle and strength? Get these questions answered in this ultimate guide to triceps!
- [How To Do The Landmine Press](https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-the-landmine-press) - Learn how to do the landmine press correctly, several landmine press variations and avoid common mistakes to get the most out of this powerful exercise .
- [How To Do The Pallof Press](https://learn.athleanx.com/articles/abs-for-men/how-to-do-the-pallof-press) - Learn how to do the Pallof Press correctly and avoid common mistakes to get the most out of this powerful abdominal exercise .
- [How To Do The JM Press](https://learn.athleanx.com/articles/how-to-do-the-jm-press) - Learn how to do the JM Press correctly and avoid common mistakes to get the most out of this powerful tricep exercise and build bigger triceps.
- [Complete Pre-Workout Supplement Guide](https://learn.athleanx.com/articles/pre-workout-supplement-guide) - How important are pre-workout supplements to build muscle? Learn about different preworkout supplement ingredients and benefits in this guide.
- [Complete Creatine Guide](https://learn.athleanx.com/articles/complete-creatine-guide) - How important are creatine supplements if you're trying to build muscle? Learn about different creatine types, uses and benefits in this ultimate guide.
- [Aerobic vs. Anaerobic Exercise](https://learn.athleanx.com/articles/aerobic-vs-anaerobic-exercise) - Which is better: aerobic vs. anaerobic exercise? Learn the differences between them, types of movements for each, and how to combine them in your training?
- [How To Get Six Pack Abs](https://learn.athleanx.com/articles/abs-for-men/how-to-get-six-pack-abs) - Learn how to get six pack abs with this complete guide including training tips, six pack abs workout and nutrition plan.
- [DO NOT READ THIS REPORT IF YOU WANT SMALL BICEPS!](https://learn.athleanx.com/articles/do-not-read-this-report-if-you-want-small-biceps) - Sure you may have argued about what TRULY IS the best way to add new muscle to your biceps! No more need to guess. Check out my answers here!..Details inside
- [HOTEL GYM Workout - Don't Leave Muscle Building At Home!](https://learn.athleanx.com/articles/the-hotel-gym-workout-dont-leave-muscle-building-at-home) - Watch me as I tour the gym at the hotel I stayed at and tell you EXACTLY how to get the most out of the limited space and the available equipment!
- [ATHLEAN ELAST-X ARE HERE!](https://learn.athleanx.com/articles/athlean-elast-x-are-here) - Resistance Band Training just got taken to a whole new level...and so did your muscle building and fat burning results. Introducing AthLEAN Elast-X Bands...
- [PISTOL SQUATS WERE HARD...UNTIL NOW!](https://learn.athleanx.com/articles/legs-for-men/pistol-squats-were-hard-until-now) - One of the hardest leg exercises to pull off is the pistol squat. Most people avoid this tremendous leg builder. Big mistake. Let me show you how to do it now...
- [Is Intermittent Fasting the Key to Fat Loss?](https://learn.athleanx.com/articles/intermittent-fasting-key-to-fat-loss) - Intermittent fasting has been practiced and talked about for over 50 years now. But there is one critical component to nutrition that's missing.
- [3 NEW Lower Abs Exercises to Get V-CUT Abs](https://learn.athleanx.com/articles/abs-for-men/lower-abs-3-exercises-v-cut-abs) - You know what muscle group we get the MOST REQUESTS about? Probably not a surprise...the ABS! Click to see 3 ways to train the lower abs for the "V" Cut.
- [WILL YOU GET YOUR 6 PACK ABS CHEAT SHEET?](https://learn.athleanx.com/articles/abs-for-men/will-you-get-your-6-pack-abs-cheat-sheet) - Find out exactly how to do your ab workouts and what mistakes to avoid to ensure you get ripped six pack abs!
- [CHEST WORKOUT ESSENTIALS – 3 KEYS TO UNLOCKING THE "TREASURE" CHEST!](https://learn.athleanx.com/articles/chest-workout-essentials-3-keys-to-unlocking-the-treasure-chest) - Don't ever struggle again to develop a muscular chest. Take these 3 Keys to Unlocking unheard of muscular growth and your "Treasure Chest" awaits. See more...
- [The #1 Workout Sin Revealed...](https://learn.athleanx.com/articles/changing-workout-programs-too-often) - WHY are you jumping from one program to another? In my mind it's pretty simple; your current option is either NOT meeting an expectation you had for it, or it's making an aspect of following it for the long term very difficult. In both cases, I don't blame you for stopping it. So let's take a look together and figure out how to stop the "program surfing"...
- [TARGETED MUSCLE GROUP TRAINING - FORCE STUBBORN MUSCLES TO GROW!](https://learn.athleanx.com/articles/targeted-muscle-group-training-force-stubborn-muscles-to-grow) - Muscle split training is far from dead. In fact, it is the new wave of the future again as nothing has been shown to build muscle faster. Check out why....
- [How To Do Crunches The Right Way](https://learn.athleanx.com/articles/abs-for-men/how-to-do-crunches) - I'll show you how to do crunches the right way by showing you what NOT to do with the abdominal crunch exercise, as well as correct crunch form considerations.
- [How Many Times A Week Should I Work Out?](https://learn.athleanx.com/articles/workout-frequency-how-many-times-a-week-is-too-much) - Are you asking, 'how many times a week should I workout'? The right workout frequency depends on your fitness level, goals and type of training split.
- [Ultimate LEGS AND GLUTES Workout (Lower Body Burn!!)](https://learn.athleanx.com/best-workout-program-videos/ultimate-legs-and-glutes-workout-lower-body-burn) - It’s a leg and butt sculptor that will burn out your lower body in just 16 minutes. This bodyweight leg workout requires no equipment whatsoever.
- [Upper Body Agility Workout - Build Athletic Ripped Muscle in 4 Minutes!](https://learn.athleanx.com/articles/shoulders-for-men/upper-body-agility-workout) - Athletic and ripped muscled Upper Body Workout. I'm going to show you how to get a POWER AGILITY workout for the upper body in just 4 exercises and 4 minutes!
- [Fear NOT the Bikini! (or the other women judging you)](https://learn.athleanx.com/for-women/fitness-blog/bikini-ready-body) - Ask any woman what their major motivation is to look good during those hot Summer months and you’re sure to hear one thing at the top of that list…to look hotter in their bikini ready body than the temperatures outside in that bikini! That said, nothing can be quite as intimidating for a woman than
- [Deadlifts are KILLING Your Gains (OH SH*T!)](https://learn.athleanx.com/articles/deadlifts-are-killing-your-gains-oh-sht) - The deadlift is at the center of controversy. Have you heard? Is the risk too high for the reward on this popular exercise? Let's find out...
- [Happy Birthday Beyonce! This Sexy New Mom's Post-Baby Diet and Fitness Plan](https://learn.athleanx.com/for-women/beyonce-new-moms-post-baby-diet-and-fitness-plan) - Yesterday Beyonce Knowles celebrated her 31st birthday! After the birth of her baby girl Blue Ivy in January, it looks like this new mom is developing a healthy new outlook on diet and fitness.
- [5 Spices That Really Help With Weight Loss!](https://learn.athleanx.com/for-women/5-spices-that-really-help-with-weight-loss) - Many herbs and spices possess special medicinal capabilities, but research has begun to show that many herbs and spices also help you to lose weight!
- [It's National Yoga Month! 5 Yoga Poses to Stretch and Elongate the Legs](https://learn.athleanx.com/for-women/national-yoga-month-yoga-poses-stretch-legs) - In celebration of National Yoga Month, here are 5 yoga poses to complement your length strength training routine.
- [Top 10 Tastiest Energy-Boosting Superfoods for Weight Loss](https://learn.athleanx.com/for-women/10-superfoods-weight-loss) - Whether you’re embarking on a brand new fitness plan or planning to take it up a notch in your current plan, it’s important to consume the right fuel. If you want to see a real difference in your energy levels and waistline, give some of these weight loss superfoods a try. These nutritional champions actually taste good and fill you up. This is healthy food you can look forward to eating!
- [Charlize Theron’s Ballerina Workout: 4 Glute Moves for a Ballet-rific Booty](https://learn.athleanx.com/for-women/charlize-therons-ballerina-glute-workout) - Charlize was a trained ballet dancer, this is a workout she particularly enjoys. You'll enjoy the lovely bum you'll get from these ballet-inspired moves.
- [Dwayne "The Rock" Johnson's Meal and Supplementation Plan](https://learn.athleanx.com/articles/dwayne-the-rock-johnsons-meal-plan-426g-protein) - The Rock diet plan contains a ton of protein, carbs and vegetables and key supplements. See how Dwayne Johnson's nutrition plan helps him maintain muscle mass.
- [Have You Gone Gluten-Free?](https://learn.athleanx.com/for-women/fitness-blog/going-gluten-fre) - Gluten-free diets are not always followed for medical reasons though. Many proponents of the gluten-free diet claim that ditching wheat can quickly melt away those unwanted pounds. Here's what you should know before going gluten-free.
- [Back Workouts](https://learn.athleanx.com/articles/back-for-men/back-workouts) - What are the best back workouts and back exercises for building muscle and strength? Get these questions answered in this ultimate guide to back muscles!
- [How To Do a Deadlift - The Right Way!](https://learn.athleanx.com/articles/legs-for-men/how-to-deadlift-2) - It's important to know how to do a deadlift properly. This guide to deadlift form shows you how to deadlift with the best warm up, set up and form techniques.
- [The 5 Best Exercises for Men (ACCORDING TO WOMEN!)](https://learn.athleanx.com/articles/the-5-best-exercises-for-men-according-to-women) - In a recent online poll, women were asked to name their top 5 most desired muscle groups on a man. We put together this video of the 5 best exercises for men.
- [How To Do a Deadlift (The Right Way!)](https://learn.athleanx.com/articles/legs-for-men/how-to-deadlift) - It's important to know how to do a deadlift properly. This guide to deadlift form shows you how to deadlift with the best warm up, set up and form techniques.
- [Chest Workouts](https://learn.athleanx.com/articles/chest-workouts) - What are the best chest workouts and chest exercises for building muscle and strength? Get these questions answered in this ultimate guide to chest!
- [Arm Workouts](https://learn.athleanx.com/articles/arm-workouts) - What are the best arm workouts and arm exercises for muscle and strength? The most important questions about arms are answered in this ultimate guide to arms!
- [Leg Workouts](https://learn.athleanx.com/articles/legs-for-men/leg-workouts) - What are the best leg exercises and leg workouts for building muscle and strength? Get these questions answered in this ultimate guide to legx!
- [How To Overhead Press](https://learn.athleanx.com/articles/shoulders-for-men/how-to-overhead-press) - If you need to know how to do an overhead press more safely and effectively, check out this guide on how to overhead press for a great warmup exercise.
- [Shoulder Workouts](https://learn.athleanx.com/articles/shoulders-for-men/shoulder-workouts) - What are the best shoulder workouts and shoulder exercises for building muscle and strength? Get these questions answered in this ultimate guide to shoulders!
- [Whey Protein 101: Types, Uses, Benefits](https://learn.athleanx.com/articles/whey-protein-101-when-which-and-why) - How important is whey protein if you're trying to build muscle or lose fat? Learn about different whey protein types, uses and benefits in this ultimate guide.
- [Sam Sulek Workout and Diet Advice](https://learn.athleanx.com/articles/sam-sulek-workout-and-diet-advice) - Should you be following Sam Sulek's workout and diet advice? Some his techniques may work for you while others may not. This article breaks it down for you.
- [How To Do EZ Bar Curls](https://learn.athleanx.com/articles/how-to-do-ez-bar-curls) - Learn how to do ez bar curls correctly and avoid common mistakes to get the most out of this powerful biceps exercise and build bigger biceps.
- [How To Do Spider Curls](https://learn.athleanx.com/articles/how-to-do-spider-curls) - Learn how to do spider curls correctly to get the most out of this powerful biceps exercise and build bigger biceps.
- [How To Do The Seated Dumbbell Press](https://learn.athleanx.com/articles/shoulders-for-men/seated-dumbbell-press) - Learn how to do the seated dumbbell press correctly to get the most out of this powerful shoulder exercise and build bigger deltoids.
- [Body Fat Percentage Women](https://learn.athleanx.com/articles/women-body-fat-percentage-photos) - If you want to know what body fat percentage women should work toward, it really depends on your specific bodyfat goals. Learn how to measure body fat at home.
- [Chin-up vs. Pull-up](https://learn.athleanx.com/articles/chin-up-vs-pull-up) - When it comes to Chin-Up vs. Pull-Up you should actually be doing both! The different grips aren't just a preference, but determine which muscles you'll hit!
- [How To Do Preacher Curls](https://learn.athleanx.com/articles/how-to-do-preacher-curls) - Learn how to do preacher curls correctly to get the most out of this powerful biceps exercise and build bigger biceps.
- [The Truth About Sissy Squats](https://learn.athleanx.com/articles/legs-for-men/sissy-squats) - Should sissy squats be part of your leg training program? Are they a great quad exercise or a dangerous knee killer? Learn the truth about the sissy squat.
- [How To Do Triceps Pushups](https://learn.athleanx.com/articles/how-to-do-triceps-pushups) - Learn how to do triceps pushups correctly to get the most out of this powerful triceps exercise and build bigger triceps.
- [Best Kettlebell Exercises](https://learn.athleanx.com/articles/best-kettlebell-exercises) - Learn how to do the best kettlebell exercises to hit the every muscle in the body in this complete guide to kettlebell workouts.
- [Does Lifting Weights Burn Fat?](https://learn.athleanx.com/articles/does-lifting-weights-burn-fat) - Which is better for burning fat: cardio or lifting weights? Learn why lifting weights is best for fat loss and how to use it to accelerate your fat loss.
- [How To Do Reverse Curls](https://learn.athleanx.com/articles/how-to-do-reverse-curls) - Learn how to do reverse curls properly to hit the brachoradialis and boost your bicep thickness. This complete guide includes several reverse curl variations.
- [How To Get Stronger](https://learn.athleanx.com/articles/how-to-get-stronger) - Learn how to get stronger using the best strength training strategies, techniques and compound exercises including squats, barbell rows, deadlifts and more.
- [Medicine Ball Workout](https://learn.athleanx.com/articles/medicine-ball-workout) - Learn how to do medicine ball workouts, including the benefits, techniques and best medicine ball exercises to add to your training routine.
- [Core Workouts](https://learn.athleanx.com/articles/abs-for-men/core-workouts) - What are the best core workouts and core exercises for building muscle and strength? Get these questions answered in this ultimate guide to core.
- [Should You Do Isometrics Training?](https://learn.athleanx.com/articles/can-isometrics-really-build-muscle-answer-inside) - Isometrics exercises are perhaps the most misunderstood workout technique. Think you can't build muscle with isometrics? Think again!
- [How To Do The Single-Arm Lat Pullodwn](https://learn.athleanx.com/articles/back-for-men/how-to-do-single-arm-lat-pulldowns) - Learn how to do the single arm lat pulldown correctly as well as several single arm lat pulldowns variations to hit the lats.
- [How To Do The Cable Curl](https://learn.athleanx.com/articles/how-to-do-the-cable-curl) - Learn how to do cable curls the correct way and avoid common mistakes, as well as cable curl benefits and techniques to help you build bigger biceps
- [How To Do The Cable Pull Through](https://learn.athleanx.com/articles/legs-for-men/how-to-do-the-cable-pull-through) - Learn how to do cable pull throughs the correct way and avoid common mistakes so you can build bigger, stronger glutes and hamstrings.
- [How To Do Bench Dips](https://learn.athleanx.com/articles/how-to-do-bench-dips) - Learn how to do bench dips the correct way including bench dips form cues and avoid common mistakes.
- [How To Do Wrist Curls](https://learn.athleanx.com/articles/how-to-do-wrist-curls) - Learn how to do wrist curls the correct way and avoid common mistakes, as well as the best wrist curl variations.
- [How To Do The Farmers Carry](https://learn.athleanx.com/articles/how-to-do-the-farmers-carry) - Learn how to do the farmer's carry the correct way and avoid common mistakes, as well as the best farmers walk variations.
- [How To Do Dumbbell Squats](https://learn.athleanx.com/articles/legs-for-men/how-to-do-dumbbell-squats) - Learn how to do dumbbell squats the correct way and avoid common mistakes, as well as the best dumbbell squat variations.
- [How To Do The Back Squat](https://learn.athleanx.com/articles/legs-for-men/how-to-do-back-squats) - Learn how to do back squats the correct way and avoid common mistakes, as well as the most important form tips.
- [6 Best Compound Exercises](https://learn.athleanx.com/articles/best-compound-exercises) - Learn how to do the 6 Best Compound Exercises and avoid common mistakes with each barbell exercise.
- [How To Do Hip Thrusts](https://learn.athleanx.com/articles/legs-for-men/how-to-do-hip-thrusts) - Learn how to do hip thrusts the correct way and avoid common mistakes, as well as some great hip thrust variations to challenge you.
- [How To Do The Renegade Row](https://learn.athleanx.com/articles/back-for-men/how-to-do-the-renegade-row) - Learn how to do renegade rows the correct way and avoid common mistakes, as well as a great renegade row variation to challenge you.
- [How To Use an Ab Roller](https://learn.athleanx.com/articles/abs-for-men/top-5-ab-rollout-mistakes-fixed) - Learn how to use an ab roller for ab rollouts, and how to work toward this exercise if your abs aren't strong enough yet!
- [How To Do Side Planks](https://learn.athleanx.com/articles/abs-for-men/how-to-do-side-planks) - Learn why side planks may not be challenging enough and how to do side planks variations with correct form and avoiding common mistakes.
- [How To Do Mountain Climbers](https://learn.athleanx.com/articles/abs-for-men/how-to-do-mountain-climbers) - Learn how to do the mountain climbers exercise the correct way and avoid common mistakes, as well as mountain climber variations for beginners to advanced.
- [How To Do Seated Cable Rows](https://learn.athleanx.com/articles/back-for-men/how-to-do-seated-cable-rows) - Learn how to do the seated cable rows exercise the correct way and avoid common mistakes, as well as ways to protect from injury during the seated cable row.
- [How To Do The Dips Exercise](https://learn.athleanx.com/articles/are-you-doing-dips-properly-avoid-mistakes) - Learn how to do the dips exercise the correct way and avoid common mistakes, as well as a great tips to protect your joints during the front dip exercise.
- [How To Do The Front Squat](https://learn.athleanx.com/articles/legs-for-men/front-squats-mobility-problems-fixed) - Learn how to do front squats the correct way and avoid common mistakes, as well as a great tip to protect your wrists during the front squat.
- [How To Do Russian Twists](https://learn.athleanx.com/articles/abs-for-men/how-to-do-russian-twists) - Learn how to do Russian twists the correct way and avoid common mistakes, as well as a great Russian Twist variation with this complete guide.
- [How To Do Front Raises](https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-front-raises) - Learn how to do front raises the correct way and avoid common mistakes, as well as a great front raise variation with this complete guide.
- [How To Do Reverse Crunches](https://learn.athleanx.com/articles/abs-for-men/how-to-do-reverse-crunches) - Learn how to do reverse crunches the correct way and avoid common mistakes, as well as several great reverse crunch variations with this complete guide.
- [How To Do Bicep Curls](https://learn.athleanx.com/articles/how-to-do-bicep-curls) - Learn how to do bicep curls the correct way and avoid common mistakes, as well as several great bicep curl variations with this complete guide.
- [How To Do Lunges](https://learn.athleanx.com/articles/legs-for-men/how-to-do-lunges) - Learn how to do lunges the correct way and avoid common mistakes, as well as several great lunge variations with this complete guide.
- [How To Do Hammer Curls](https://learn.athleanx.com/articles/how-to-do-hammer-curls) - Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide.
- [How To Do Goblet Squats](https://learn.athleanx.com/articles/legs-for-men/how-to-do-goblet-squats) - Learn how to do goblet squats the correct way and avoid common mistakes, as well as several great goblet squat variations with this complete guide.
- [Quad Workouts](https://learn.athleanx.com/articles/legs-for-men/quad-workouts) - What are the best quad workouts and quad exercises for building muscle and strength? Get these questions answered in this guide to the quads!
- [Dumbbell Workouts](https://learn.athleanx.com/articles/dumbbell-workouts) - What are the dumbbell workouts and dumbbell exercises? All the most important questions are answered in this ultimate guide to dumbbell workouts!
- [At Home Workouts](https://learn.athleanx.com/articles/at-home-workouts) - What are the best at home workouts and home exercises? All the most important questions are answered in this ultimate guide to home workouts!
- [How To Build Muscle](https://learn.athleanx.com/articles/muscle-building-101-for-men-guaranteed-gains) - Learn how to build muscle with these 6 muscle building tips, from making a goal to building a plan, and how to use intensifiers to the importance of recovery!
- [How To Do The Chest Supported Row](https://learn.athleanx.com/articles/back-for-men/chest-supported-row) - Learn how to do a chest supported row to target your back, mistakes to avoid and chest supported row alternative exercises
- [How To Do The Romanian Deadlift](https://learn.athleanx.com/articles/how-to-do-the-romanian-deadlift) - Learn how to do the Romanian Deadlift including proper form cues and how to avoid common mistakes for both the barbell and dumbbell RDL.
- [How To Do The Close Grip Bench Press](https://learn.athleanx.com/articles/close-grip-bench-press) - Learn how to do a close grip bench press to target your triceps using either a dumbbell or barbell, benefits of the exercise and mistakes to avoid.
- [Dumbbell Bench Press](https://learn.athleanx.com/articles/dumbbell-bench-press) - You can get better chest activation in the Dumbbell Bench Press using the right grip and push techniques. See which are best for chest vs. shoulders or triceps.
- [How To Do The Glute Ham Raise](https://learn.athleanx.com/articles/legs-for-men/glute-ham-raise) - Learn how to do a dumbbell pullover to target either your chest or your lats, and how to make dumbbell pullovers more effective.
- [How To Build Muscle Fast](https://learn.athleanx.com/articles/how-to-build-muscle-fast) - To build muscle fast, you need to lift weights faster! Here are three techniques you can use to "lift fast" and engage Type II fibers for faster muscle growth.
- [Best Lower Back Workout](https://learn.athleanx.com/articles/back-for-men/best-lower-back-workout) - This lower back workout contains 4 low back exercises that you can do at home to prevent lower back pain and injury.
- [How to Fix Low Back Pain Instantly](https://learn.athleanx.com/articles/how-to-fix-low-back-pain-instantly) - Learn how to fix low back pain with these stretching exercises designed to relieve lower back pain and keep it that way for good!
- [How To Do A Dumbbell Pullover](https://learn.athleanx.com/articles/back-for-men/how-to-do-dumbbell-pullovers) - Learn how to do a dumbbell pullover to target either your chest or your lats, and how to make dumbbell pullovers more effective.
- [How To Do Bulgarian Split Squats](https://learn.athleanx.com/articles/legs-for-men/how-to-do-bulgarian-split-squats) - Learn proper form for how to do Bulgarian split squats including foot position and torso angle, and techniques to make the Bulgarian Split Squat more effective.
- [How To Incline Bench Press Correctly](https://learn.athleanx.com/articles/incline-bench-press-mistakes) - Learn how to avoid incline bench press mistakes by learning the correct incline bench press angle and correct incline bench press form.
- [How to Do a Proper Squat](https://learn.athleanx.com/articles/legs-for-men/how-to-do-a-proper-squat) - To learn how to do a proper squat, you need to be aware of body mechanics. Proper squat form means correct foot, head, elbow, knee, chest and hip position.
- [How To Get a Bigger Butt](https://learn.athleanx.com/articles/legs-for-men/how-to-get-a-bigger-butt) - If you want to know how to get a bigger butt, we'll show you the best glute activation exercises and glutes exercises to help you grow your butt.
- [The BEST Dumbbell Exercises for BICEPS](https://learn.athleanx.com/articles/best-dumbbell-exercises-for-biceps) - This dumbbell bicep workout contains all of the best dumbbell exercises for biceps to hit the long head, short head and the brachialis.
- [Chest and Back Workout](https://learn.athleanx.com/articles/back-for-men/chest-and-back-workout) - Try my chest and back workout to learn which exercises to use to train these two muscle groups together by focusing on workout volume.
- [Long Head Tricep Exercises](https://learn.athleanx.com/articles/long-head-tricep-exercises) - I'll show you the long head triceps and exercises and workouts so you can learn how to build bigger beefier arms.
- [Cable Back Workouts](https://learn.athleanx.com/articles/back-for-men/cable-back-workouts) - I'll show you the best cable back workout and exercises so you can learn how to build a bigger back with cables.
- [The Best Dumbbell Exercises for Triceps](https://learn.athleanx.com/articles/the-best-dumbbell-exercises-triceps) - Which dumbbell tricep exercises should you do? I've given you a list of best exercises for your dumbbell triceps workout based on your triceps training goals.
- [How To Get Rid of Back Fat](https://learn.athleanx.com/articles/how-to-get-rid-of-back-fat) - Even when reaching leaner body compositions, some men still struggle with the stubborn body fat around their waist and lower back. Today, I'm going to teach you how to get rid of back fat – once and for all. Let’s dive into this complete body fat guide with a step-by-step plan to help you eliminate those love handles for good.
- [Cable Shoulder Exercises](https://learn.athleanx.com/articles/shoulders-for-men/cable-shoulder-workout) - I'll show you the best cable shoulder workout and exercises so you can learn how to build a bigger shoulders with cables.
- [The Best Dumbbell Exercises for Chest](https://learn.athleanx.com/articles/best-dumbbell-exercises-for-chest) - This dumbbell chest workout contains all the best dumbbell exercises for chest for the upper, mid and lower chest.
- [Cable Chest Workout](https://learn.athleanx.com/articles/cable-chest-workout) - I'll show you the best cable chest workout and exercises so you can learn how to build a bigger chest with cables.
- [How To Do Dumbbell Rows](https://learn.athleanx.com/articles/back-for-men/how-to-do-dumbbell-rows) - Learn how to do dumbbell rows the correct way including foot placement, chest and back position, arm movement and thoracic mobility.
- [Back and Biceps Workout](https://learn.athleanx.com/articles/back-for-men/full-back-and-biceps-workout-every-exercise) - Looking for the best back and biceps workout? Learn how to target both muscles the right way with the most effective exercises.
- [7 Best Dumbbell Back Exercises](https://learn.athleanx.com/articles/back-for-men/the-best-dumbbell-exercises-for-back) - Can you build back muscles with dumbbell workouts? Absolutely! I'll show you the 7 best dumbbell back exercises for every goal!
- [How To Do Standing Calf Raises](https://learn.athleanx.com/articles/legs-for-men/how-to-do-standing-calf-raises) - In this article you'll learn how to do standing calf raises the right way (and every day) so that you can get bigger calves.
- [How To Get Rid of Love Handles](https://learn.athleanx.com/articles/how-to-get-rid-of-love-handles) - Learn how to get rid of love handles in 4 simple steps. These work whether you have a lot or a little remaining love handles to lose.
- [Hamstring Workouts](https://learn.athleanx.com/articles/legs-for-men/hamstring-workouts) - What are the best hamstring workouts and hamstring exercises for building muscle and strength? Get these questions answered in this guide to hamstrings!
- [Forearm Workouts](https://learn.athleanx.com/articles/forearm-workouts) - What are the best forearm workouts and forearm exercises for building muscle and strength? Get these questions answered in this ultimate guide to forearms!
- [Best Lower Body Workout](https://learn.athleanx.com/articles/legs-for-men/the-perfect-leg-workout) - The best lower body workout should include exercises to hit all the lower body muscles including the hips, the glutes, the hamstring muscle, and the quads.
- [Bicep Workouts](https://learn.athleanx.com/articles/bicep-workouts) - What are the best bicep workouts and bicep exercises for building muscle and strength? Get these questions answered in this ultimate guide to biceps!
- [How To Bench Press](https://learn.athleanx.com/articles/how-to-bench-press-checklist) - Learn how to bench press with this complete checklist on bench press form that will take you from body position to grip to bar path and more.
- [Tricep Workouts](https://learn.athleanx.com/articles/tricep-workouts) - What are the best tricep workouts and tricep exercises for building muscle and strength? Get these questions answered in this ultimate guide to triceps!
- [Supplements Vs. Food For Muscle Building](https://learn.athleanx.com/articles/food-vs-supplements-the-great-supplements-debate) - What's better, supplements vs. food for muscle building? I'll show you how much of each nutrient you need and whether you can get it from whole food alone.
- [Glute Exercises](https://learn.athleanx.com/articles/legs-for-men/glute-exercises) - What are the best glute exercises and glute workouts for building muscle and strength? Get these questions answered in this ultimate guide to glutes!
- [Calf Workouts](https://learn.athleanx.com/articles/legs-for-men/calf-workouts) - What are the best calf workouts and calf exercises for building muscle and strength? Get these questions answered in this ultimate guide to calves muscles!
- [Trap Workouts](https://learn.athleanx.com/articles/back-for-men/trap-workouts) - What are the best trap workouts and trap exercises for building muscle and strength? Get these questions answered in this ultimate guide to tra!
- [Best Glute Exercises](https://learn.athleanx.com/articles/legs-for-men/best-glute-exercises) - Learn the best glute exercises for growing the glutes and use this complete workout to help you optimize your gluteal muscle training.
- [Body Fat Percentage Men](https://learn.athleanx.com/articles/body-fat-percentage-men) - If you want to know what body fat percentage men should work toward, it really depends on your specific bodyfat goals. Learn how to measure body fat at home.
- [Exercises for Middle Traps](https://learn.athleanx.com/articles/back-for-men/exercises-for-middle-traps) - Learn how to target the middle traps with the best exercises for middle traps. I'll show you which exercises to do and why they work!
- [Best Upper Trap Exercises](https://learn.athleanx.com/articles/back-for-men/upper-trap-exercises) - Learn how to target the upper traps with the best upper trap exercises. I'll show you which exercises to do and why they work!
- [Best Lower Trap Exercises](https://learn.athleanx.com/articles/back-for-men/lower-trap-exercises) - Learn how to target the lower traps with the best lower trap exercises. I'll show you which exercises to do and why they work!
- [The 6 Best Trap Exercises](https://learn.athleanx.com/articles/back-for-men/6-best-trap-exercises) - I'll show you the 6 best trap exercises in my arsenal for bigger traps. And the best part is that you've probably never tried them!
- [Glute Activation Exercises](https://learn.athleanx.com/articles/legs-for-men/glute-activation-exercises) - The best glute activation exercises will help you wake up your glute muscles to build bigger and stronger glutes during your glute workouts.
- [Deltoid Workouts](https://learn.athleanx.com/articles/shoulders-for-men/deltoid-workouts) - What are the best delt workouts and deltoid exercises for building muscle and strength? Get these questions answered in this ultimate guide to delts!
- [Lat Workouts](https://learn.athleanx.com/articles/back-for-men/lat-workouts) - What are the best lat workouts and lat exercises for building muscle and strength? Get these questions answered in this ultimate guide to lats!
- [Don't Do 100 Pushups a Day!](https://learn.athleanx.com/articles/dont-do-100-pushups-a-day) - Heard of the 30 day pushup challenge where you do 100 push ups a day? I'll show you why you should skip this push up challenge and what to do instead!
- [My Shoulder Hurts When I Bench Press](https://learn.athleanx.com/articles/shoulders-for-men/my-shoulder-hurts-when-i-bench-press-not-anymore) - If you want to learn how to fix your bench press shoulder pain it's important to slow down and pay attention to form to stop shoulder pain when bench pressing.
- [How To Get Big Triceps](https://learn.athleanx.com/articles/my-triceps-arent-growing-heres-why) - If you want to know how to get big triceps, this article is for you. Learn how to focus more on the long head of the triceps to get bigger triceps muscles.
- [Chest and Abs Workout](https://learn.athleanx.com/articles/abs-for-men/chest-and-abs-workout-at-the-same-time) - Nobody ever seems to forget to train their chest and abs, but most don’t do a chest and abs workout thats train both at the same time. That changes today!
- [Jeff Cavaliere Height, Weight & Body Fat Percentage](https://learn.athleanx.com/articles/jeff-cavalieres-official-height-weight-body-fat-revealed) - Want to know Jeff Cavaliere's real height, weight & body fat percentage? Here are Jeff's official stats straight from the source.
- [Best Side Delt Exercises](https://learn.athleanx.com/articles/shoulders-for-men/best-side-delt-exercises) - If you're looking to build wider shoulders, you need to know the best side delt exercises to help you do the job. We'll show you a few rear delt moves too!
- [Best Rear Delt Exercises](https://learn.athleanx.com/articles/shoulders-for-men/best-rear-delt-exercises) - Learn why training your rear delts is so important to shoulder health and your big lifts, as well as the best rear delt exercises for bigger shoulders
- [How To Do Barbell Curls](https://learn.athleanx.com/articles/how-to-do-barbell-curls) - Learn how to do barbell curls to get bigger biceps, and also avoid wrist pain when doing them. A complete barbell curls workout is included!
- [Stop Doing Upright Rows!](https://learn.athleanx.com/articles/shoulders-for-men/upright-row-most-dangerous-shoulder-exercise) - Why should you stop doing upright rows? This article covers the problem with the upright row and what shoulder exercises should you do instead!
- [How To Stretch Abs](https://learn.athleanx.com/articles/abs-for-men/how-to-stretch-abs) - If you're wondering how to stretch abs this article is for you. I'll show you abs and obliques stretches to ensure tight abs aren't hurting your gains.
- [Bicep and Tricep Workout](https://learn.athleanx.com/articles/bicep-and-tricep-workout) - If you're looking for the best bicep and tricep workout, this sleeve busting arms routine is for you. Chock full of biceps and triceps exercises!
- [Middle Chest Workout](https://learn.athleanx.com/articles/middle-chest-workout) - If you're looking for the best middle chest workout, check out these exercises for a defined mid chest.
- [Best Diet For Abs](https://learn.athleanx.com/articles/abs-for-men/diet-plan-for-a-6-pack-follow-this) - What diet for abs will get your 6 pack to show? Instead of fad diets, give my 5 step diet plan for a six pack a try to achieve long term, sustainable success.
- [Upper Pecs & Lower Pecs](https://learn.athleanx.com/articles/upper-pecs-lower-pecs) - If you want to know how to target upper pecs and lower pecs, give these targeted pec exercises a try!
- [Outer Chest Workout](https://learn.athleanx.com/articles/outer-chest-workout) - If you're looking for an outer chest workout to fix your pecs and fill them in from all angles, check out the techniques and exercises in this article.
- [Best Delt Exercises](https://learn.athleanx.com/articles/shoulders-for-men/best-delt-exercises) - If you're looking for the best delt exercises to get bigger, stronger deltoids, this article is for you. Learn how the deltoids work and how to train them.
- [How To Do Skullcrushers / Triceps Extension](https://learn.athleanx.com/articles/how-to-do-skullcrushers-correctly) - If you want to know how to do skullcrushers correctly, you don't want to be doing them at all! Instead, learn how to do the Triceps Extension in this article.
- [How To Do Hanging Leg Raises](https://learn.athleanx.com/articles/abs-for-men/hanging-leg-raise-how-to) - Learn how to do hanging leg raises depending on which muscles you're wanting to hit in this complete guide to the hanging leg raise.
- [Oblique Workouts](https://learn.athleanx.com/articles/abs-for-men/oblique-workouts) - What are the best oblique workouts and oblique exercises for building muscle and strength? Get these questions answered in this ultimate guide to obliques!
- [Full Body Workouts](https://learn.athleanx.com/articles/full-body-workouts) - What are the best full body workouts and full body exercises? All the most important questions are answered in this ultimate guide to full body workouts!
- [How To Do Barbell Rows](https://learn.athleanx.com/articles/back-for-men/how-to-do-barbell-rows) - Learn how to do barbell rows safely by avoiding common barbell row mistakes and choosing the barbell row variation best suited to your goals.
- [6 Minute Calf Workout](https://learn.athleanx.com/articles/6-minute-calf-workout) - This calf workout has only two calf exercises and is only 6 minutes long, but it will help you grow bigger calves quickly.
- [Stop Doing Chest Flies](https://learn.athleanx.com/articles/stop-doing-chest-flys-im-begging-you) - If you're still doing chest flyes as part of your chest workout you need to stop NOW. Learn why chest flies are bad and get the best chest fly alternatives.
- [Best Fitness YouTubers](https://learn.athleanx.com/articles/best-fitness-youtubers) - What are the best fitness YouTubers in my opinion? This list of the best fitness YouTube channels will tell you exactly who I watch and why!
- [10 Minute Full Body Home Workout](https://learn.athleanx.com/articles/10-minute-full-body-home-workout) - This full body home workout contains 10 bodyweight exercises that will give you a complete, challenging 10 minute total body home workout.
- [How to Fix Rounded Shoulders](https://learn.athleanx.com/articles/how-to-fix-rounded-shoulders) - To learn how to fix rounded shoulders, check out these joint fixes, stretches and exercises for rounded shoulders to incorporate them into your routine.
- [How to Increase Your Bench Press](https://learn.athleanx.com/articles/how-to-increase-your-bench-press-fastest-way) - If you want to know how to increase your bench press, check out these must do accessory exercises that will help you tap into your bench press strength.
- [Best Beginner Full Body Workout](https://learn.athleanx.com/articles/best-beginner-full-body-workout) - This is the best beginner full body workout with three beginners levels to help you start from scratch on a beginner total body workout and work up from there.
- [Push Pull Legs Routine: The Complete Guide](https://learn.athleanx.com/articles/push-pull-legs-routine-the-complete-guide) - Want a push pull legs routine or ppl split designed to pack on muscle? Here's a detailed breakdown of this popular split from the most trusted source in fitness
- [How To Lose Weight And Gain Muscle](https://learn.athleanx.com/articles/how-to-lose-weight-and-gain-muscle) - Learn how to lose weight and gain muscle simultaneously with our guide to body recomposition.
- [How To Grow Your Glutes](https://learn.athleanx.com/articles/legs-for-men/how-to-grow-your-glutes) - If you want to know how to grow your glutes, use this test to see if they're activating. If not, try these exercises to grow glutes to get them working!
- [How To Get Ripped Year-Round](https://learn.athleanx.com/articles/how-to-get-ripped) - If you want to get ripped and stay that way year-round, check out these 5 important things that every guy with a ripped body does!
- [Home Dumbbell Workout](https://learn.athleanx.com/articles/home-dumbbell-workout) - If you're looking for a home dumbbell workout you can do with the dumbbells you have at home even if you only have one, check out these home dumbbell exercises.
- [Sprint Workouts](https://learn.athleanx.com/articles/sprint-workouts) - Sprint workouts should be a crucial part of your training. This sprint workout to burn fat will help you blast far more calories than jogging in less time.
- [Best Calisthenics Exercises](https://learn.athleanx.com/articles/best-calisthenics-exercises) - If you're looking for the best calisthenics exercises to add to your training plan, or want a great total body calisthenics workout, this article is for you.
- [Best Tennis Elbow Exercises](https://learn.athleanx.com/articles/best-tennis-elbow-exercises) - Learn how to fix tennis elbow with the tennis elbow exercises I'll show you in this article, including beginner to advanced variations.
- [Best Upper Body Workout](https://learn.athleanx.com/articles/shoulders-for-men/best-upper-body-workout) - If you want the best upper body workout, you're looking at the push and pull workouts of a PPL split. Together these combine the best upper body exercises.
- [Stretches For Tight Hamstrings](https://learn.athleanx.com/articles/stretches-for-tight-hamstrings) - All of the best stretches for tight hamstrings have been included in this 22 day program to help you fix tight hamstrings for good!
- [How To Perform Reps Vs. Sets](https://learn.athleanx.com/articles/how-to-perform-reps-for-most-muscle-growth) - There are a lot of different ways you can lift a weight, but there are only a few variables that really matter when it comes to performing reps specifically to increase muscle mass. Today, I want to help you determine how you should be performing your reps by comparing lifting for strength vs. muscle.
- [The Perfect Push Workout](https://learn.athleanx.com/articles/shoulders-for-men/the-perfect-push-workout) - The best push workout to focus on muscle hypertrophy is here. This push workout will give you all of the best push exercises, sets, reps, rest and more!
- [The Perfect Pull Workout](https://learn.athleanx.com/articles/back-for-men/the-perfect-pull-workout) - The best pull workout to focus on muscle hypertrophy is here. This pull workout will give you all of the best pull exercises, sets, reps, rest and more!
- [Home Biceps Workout Without Weights](https://learn.athleanx.com/articles/home-biceps-workout-without-weights) - If you're looking for a home biceps workout, these biceps exercises with resistance bands will help you get a biceps workout without weights at home.
- [Reverse Lunges vs. Forward Lunges](https://learn.athleanx.com/articles/reverse-lunges-vs-forward-lunges) - Do you suffer knee pain with lunges? Reverse lunges are much better than front lunges and can offer a solution to knee pain with lunging.
- [10 Minute Ab Workout](https://learn.athleanx.com/articles/abs-for-men/10-minute-ab-workout) - This 10 minute ab workout contains 8 abs exercises that will help you build strong, lean six pack abs, especially if you do this ab workout daily!
- [Best Home Chest Workout](https://learn.athleanx.com/articles/best-home-chest-workout) - If you're looking for the best home chest workout with home chest exercises you can do with minimal equipment, you've come to the right place!
- [Fap or No Fap For Gains?](https://learn.athleanx.com/articles/fap-or-no-fap-for-gains) - Is fapping and working out killing your gains? The no fap movement thinks so. In this article, I'm giving you my opinion on masturbation and working out.
- [How to Get Shredded](https://learn.athleanx.com/articles/how-to-get-shredded) - Want to know how to get shredded? In this guide to how to get lean, you'll learn what it takes to get a lean body and exactly where to start.
- [The Best Triceps Pushdown Variation](https://learn.athleanx.com/articles/best-triceps-pushdown-variation) - What is the best triceps pushdown exercise variation? I'll show you how grip does matter when it comes to the tricep pushdown and building bigger triceps.
- [Best Pushup Workout For Insane Gains](https://learn.athleanx.com/articles/the-perfect-push-up-workout-3-levels) - This best pushup workout incorporates lots of different push up exercise variations to challenge the entire upper body, for beginners to advanced.
- [22-Day GLUTE WORKOUT](https://learn.athleanx.com/articles/legs-for-men/22-day-glute-workout) - If you have weak glutes, it's time to start doing some glute exercises. The glutes an important muscle group so incorporate this glute workout into your plan!
- [JUMP ROPE Workout Used By Pro Athletes](https://learn.athleanx.com/articles/jump-rope-workout-used-by-pro-athletes) - Does jump rope burn fat? I'll explain why jump rope exercise is the best fat burning workout and give you a complete jump rope workout you can do every week.
- [Do You Have a Skinny Fat Body?](https://learn.athleanx.com/articles/do-you-have-a-skinny-fat-body) - The “skinny fat” body has not much muscle mass and some body fat, often in the belly area. Fix it with this skinny fat workout and other great tips!
- [Build Bigger Shoulders Without Weights!](https://learn.athleanx.com/articles/shoulders-for-men/build-bigger-shoulders-without-weights) - This resistance band shoulder workout shows you 13 of my favorite resistance band shoulder exercises to help you build big shoulders.
- [How To Build Bigger Arms Fast](https://learn.athleanx.com/articles/how-to-build-bigger-arms-fast) - Get bigger arms with this 22 day plan for biceps and triceps. Learn how to build bigger arms by increasing your intensity in this from one week to the next.
- [Should You Train to Failure](https://learn.athleanx.com/articles/should-you-train-to-failure) - Should you train to failure? Learn what training to failure is and how the different types of training to failure can benefit your training goals.
- [Killer Leg Workout](https://learn.athleanx.com/articles/legs-for-men/killer-leg-workout-sore-knees) - Try these leg exercises for bad knees if your sore knees are keeping you from doing your leg workout. Don't let knee pain make you skip leg day!
- [Arms Workout at Home](https://learn.athleanx.com/articles/the-perfect-home-arm-workout-sets-and-reps-included) - Arm workouts at home can be effective even with minimal equipment. My best home arm workout shows you how to modify equipment and exercises for that purpose.
- [How To Do a Pullup](https://learn.athleanx.com/articles/back-for-men/how-to-do-a-pullup) - Learn how to do a pull up with this complete step by step pullup guide. I will show you how to handle every aspect of the pull-up to get the best results.
- [Resistance Band Chest Workout](https://learn.athleanx.com/articles/resistance-band-chest-workout) - Get a great resistance band chest workout with these resistance band chest exercises that you can do anywhere! Yes you can get a great chest workout with bands!
- [How To Get a Bigger Chest Without Weights](https://learn.athleanx.com/articles/get-a-bigger-chest-in-22-days-home-chest-workout) - Learn how to get a bigger chest using no equipment with this chest workout at home. Follow this home chest workout for 22 days and see incredible results!
- [How to Get Wider Biceps](https://learn.athleanx.com/articles/how-to-get-wider-biceps) - Learn how to get wider biceps by emphasizing the action of the brachialis muscle in your biceps training. If you do, you'll increase your overall arm size.
- [Superset Workout](https://learn.athleanx.com/articles/the-8-best-supersets) - In this superset workout, I've shown you the 8 best supersets, each one for a different purpose and targeting different muscle groups.
- [Chest Exercises at Home](https://learn.athleanx.com/articles/home-chest-exercises-upper-middle-lower-pecs) - Learn the best chest exercises at home for upper, mid and lower chest using no equipment. You'll see that bodyweight chest exercises can be great mass builders.
- [Best Trap Workout for Mass](https://learn.athleanx.com/articles/shoulders-for-men/best-trap-workout-for-mass) - This best trap workout for mass only requires two trap exercises! Blast your traps in only 6 minutes!
- [How to Lose Body Fat (Fast!)](https://learn.athleanx.com/articles/how-to-lose-body-fat-fast) - To learn how to lose body fat and burn fat fast, it's important to focus mostly on nutrition. Read to see why exercise alone isn't enough to lose body fat.
- [Bodyweight Chest Workout](https://learn.athleanx.com/articles/bodyweight-chest-workout) - Bodyweight chest exercises are a convenient and proven way to build muscle without equipment. This bodyweight chest workout is guaranteed to make you sore.
- [7 Best Plyometric Exercises](https://learn.athleanx.com/articles/best-plyometric-exercises) - Here are the 7 best plyometric exercises, and I've included step down versions of each so you can get a great plyometric workout regardless of fitness level.
- [Best Fat Burning Workout At Home](https://learn.athleanx.com/articles/best-fat-burning-workout-no-equipment) - This fat burning workout has 12 fat burning exercises with no equipment for lower body, upper body and core with options for beginner, intermediate and advanced.
- [Ultimate Total Body Dumbbell Workout](https://learn.athleanx.com/articles/ultimate-total-body-dumbbell-workout-beginner-to-advanced) - This total body dumbbell workout can be done at home with any set of dumbbells. It's a complete full body dumbbell workout that gets great results
- [How to Fix Anterior Pelvic Tilt](https://learn.athleanx.com/articles/how-to-fix-anterior-pelvic-tilt) - Learn how to fix anterior pelvic tilt including what causes it, what to stretch, and what to strengthen so that pelvic tilt doesn't cause muscle imbalances.
- [Best Ab Workout At Home](https://learn.athleanx.com/articles/abs-for-men/best-ab-workout-at-home) - I'll show you the best ab workout at home to help you build the good habits to bring you closer to six pack abs in just 22 days.
- [How To Build Bigger Forearms](https://learn.athleanx.com/articles/how-to-build-bigger-forearms) - If you want to know how to get big forearms, you'll want to focus on how to build the brachioradialis. Training this muscle is the key to big forearms.
- [Best Lat Exercises For a V-Taper Back](https://learn.athleanx.com/articles/back-for-men/how-to-get-wider-lower-lats-v-taper) - The best lat exercises will give you lats that go all the way down to the hips, giving you a v-taper back! Add these to your next back workout!
- [Leg Workout Tips for Mass](https://learn.athleanx.com/articles/legs-for-men/leg-workout-tips-for-mass) - Looking for a big leg workout? Instead of changing leg exercises, apply these leg workout tips for mass to the most popular leg exercises and see the difference!
- [Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)](https://learn.athleanx.com/articles/body-fat-for-abs-to-show-the-truth-men-and-women) - Ever wonder what the right body fat for abs to show should be? In this video, I’m going to not only show you what your body fat level should be, for both men or women, but also the best way to go about getting there regardless of where you are right now. HOW TO MEASURE
- [How To Get a Wider Back](https://learn.athleanx.com/articles/back-for-men/how-to-get-a-wider-back-v-taper) - To learn how to get a wider back, you need to train the correct muscles. Check out these pro trainer tips and exercises for a wide back.
- [Top 10 OBLIQUES Exercises](https://learn.athleanx.com/articles/abs-for-men/how-to-target-the-obliques-10-best-exercises) - These top 10 obliques exercises make up a complete obliques workout to laser target this abdominal area.
- [Do Face Pulls After EVERY Workout!](https://learn.athleanx.com/articles/shoulders-for-men/do-face-pulls-after-every-workout) - Do this face pull workout every day after your normal workout to include external rotation in your upper body training and avoid shoulder injury.
- [The Best Triceps Exercise for Mass](https://learn.athleanx.com/articles/the-best-triceps-exercise-for-mass) - What is the best tricep exercise? Read along as we compare triceps exercises to determine the pros and cons of each, and which triceps exercise is he winner!
- [How To Do Face Pulls](https://learn.athleanx.com/articles/shoulders-for-men/stop-doing-face-pulls-like-this) - Learn how to do face pulls at the gym with cables or at home with resistance band. Follow our complete guide to face pull form, weight selection and frequency.
- [Pushups are KILLING Your Gains!!](https://learn.athleanx.com/articles/pushups-are-killing-your-gains) - Every day hundreds of thousands of pushups are done in gyms everywhere, and unfortunately many of those reps are wasted. I’m going to show you the biggest mistake people make when performing this popular chest exercise and how you can easily and instantly fix it for better results.
- [How to Get Bigger Shoulders](https://learn.athleanx.com/articles/shoulders-for-men/how-to-get-bigger-shoulders) - Learn how to get bigger shoulders using a single technique. Check your ego at the door and use light dumbbells to build big shoulders!
- [The 8 Best Dumbbell Exercises Ever](https://learn.athleanx.com/articles/the-8-best-dumbbell-exercises) - Selecting my favorite dumbbell exercises is like being asked to pick your favorite kid! BUT I had to choose...and choose I did. Here are my 8 best dumbbell exercises
- [Best Morning Routine](https://learn.athleanx.com/articles/best-morning-routine) - I'm showing you the best morning routine to help prepare you for a productive day. This morning ritual will also help you get a more effective workout.
- [Why Your Biceps Aren’t Growing](https://learn.athleanx.com/articles/biceps-arent-growing) - Learn why your biceps aren't growing and how to get bigger biceps with my 3 best workout tips for bicep growth.
- [Mid Back Stretch and Rhomboid Release](https://learn.athleanx.com/articles/back-for-men/mid-back-stretch-and-rhomboid-release) - This mid back stretch will help you stretch out one of the toughest areas to reach: the middle and upper back. Learn this stretch and see which ones to avoid!
- [12 Best Shoulder Exercises](https://learn.athleanx.com/articles/shoulders-for-men/12-best-shoulder-exercises) - Doing the best shoulder exercises will ensure that your shoulder workout is as effective as possible. Check out my 12 favorite shoulders exercises!
- [How to Get V Cut Abs](https://learn.athleanx.com/articles/abs-for-men/how-to-get-v-cut-abs-no-bullsht) - If you want to learn how to get v cut abs, you'll appreciate this no BS guide to oblique activation and what it takes to get the obliques to show.
- [The Chest Fat Fix](https://learn.athleanx.com/articles/the-chest-fat-fix) - Did you know there are two very different kinds of chest fat...And two very different ways to fix it! Watch the 3 step approach to get rid of man boobs!
- [How to Get Bigger Calves](https://learn.athleanx.com/articles/legs-for-men/how-to-get-bigger-calves) - If you want to know how to get bigger calves then you better start with an understanding of how the calf muscles actually work in the first place.
- [How To Do Push-Ups](https://learn.athleanx.com/articles/how-to-do-pushups) - Learn how to do push-ups with correct push-up form every time with this step by step guide which compares the best form tips for bench press and pushups.
- [What Is A Drop Set?](https://learn.athleanx.com/articles/what-is-a-drop-set) - What are the best type of sets for muscle growth? You'll learn what is a drop set, a mechanical drop set, a pre-exhaust set and a straight set and find out which works best to build muscle.
- [How to Lose Fat the Right Way](https://learn.athleanx.com/articles/how-to-lose-fat-the-right-way-men-vs-women) - To learn how to lose fat, it's important to note that men vs. women store fat differently and there are different fat loss strategies for each gender.
- [5 Signs Of Weak Chest Muscles](https://learn.athleanx.com/articles/5-red-flags-of-a-weak-chest-fix-these) - Learn the 5 signs of weak chest muscles and test to see whether you suffer from these. If you suffer from weak chest muscles, I'll show you how to fix it.
- [How to Fix Elbow Pain](https://learn.athleanx.com/articles/how-to-fix-elbow-pain-one-simple-exercise) - Learn how to fix elbow pain with one simple exercise, regardless of whether your problem is golfer's elbow or tennis elbow.
- [How To Do The Lat Pulldown](https://learn.athleanx.com/articles/back-for-men/lat-pulldowns-bad-form-big-gains) - Learn how to do the lat pulldown with this lat pulldowns guide which will show you different variations to hit different parts of the back.
- [How To Do Concentration Curls](https://learn.athleanx.com/articles/concentration-curls-arent-working-for-you-heres-why) - Concentration Curls aren't my favorite exercise, but I'll show you how to do concentration curls correctly and some better alternatives.
- [Stop Doing The Rear Delt Fly!](https://learn.athleanx.com/articles/shoulders-for-men/stop-doing-the-rear-delt-fly) - Stop doing the rear delt fly! In this article I'll tell you why rear delt flyes limit your gains and what rear delt exercises to do instead.
- [8 Best Band Exercises‏](https://learn.athleanx.com/articles/the-8-best-band-exercises-ever-do-not-ignore-these) - I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there.
- [Upper Back Workout](https://learn.athleanx.com/articles/back-for-men/upper-back-workout) - This upper back workout will show you the 2 best upper back exercises to help you build the upper back and thicken the traps.
- [How To Do The Incline Dumbbell Curl](https://learn.athleanx.com/articles/incline-dumbbell-curl) - Learn how to do incline dumbbell curls correctly to get the most out of this powerful biceps exercise and build bigger biceps.
- [Best Serratus Anterior Exercises](https://learn.athleanx.com/articles/abs-for-men/three-serratus-shredders) - You have to STOP overlooking the serratus anterior muscle if you want a ripped midsection. This article will show you the best serratus exercises.
- [How To Do Cable Crossovers](https://learn.athleanx.com/articles/the-death-of-the-cable-crossover-exercise) - Learn how to do the cable crossover exercise and avoid common mistakes most people make when performing cable crossovers!
- [Best Muscle Building Supplements](https://learn.athleanx.com/articles/muscle-building-supplements) - What are the best muscle building supplements to boost muscle hypertrophy, strength, and recovery? Get the low down on pre-workouts, protein, recovery and more.
- [How Much Protein To Build Muscle](https://learn.athleanx.com/articles/how-much-protein-to-build-muscle) - How much protein do you need to build muscle? It's likely more than you think. I'll show you what type, frequency and how much protein to build muscle.
- [How To Do Rack Pulls](https://learn.athleanx.com/articles/legs-for-men/stop-doing-rack-pulls-like-this-save-a-friend) - Learn how to do rack pulls the correct way! I'll show you how to avoid the worst rack pull mistakes and the important parts of rack pull form.
- [Best Upper Chest Workout](https://learn.athleanx.com/articles/best-upper-chest-workout) - The best upper chest workout will include exercises that bring the arm in and across the chest. Here are 8 great upper chest exercises to do just that!
- [The Best LOWER Chest Workout](https://learn.athleanx.com/articles/best-lower-chest-workout) - The best lower chest workout will target the abdominal head of the sternal area of the lower pecs. Check out the 8 best lower chest exercises to hit this area.
- [How To Do Lateral Raises](https://learn.athleanx.com/articles/shoulders-for-men/how-to-do-lateral-raises) - Learn how to do lateral raises the correct way and avoid common mistakes, as well as several great lateral raise variations with this complete guide.
- [Full Body Workout Plan](https://learn.athleanx.com/articles/full-body-workout-plan) - This full body workout plan is actually two complete total body workouts that you can follow as a 30 day full body program to build strength and muscle mass.
- [The 8 Best Bodyweight Exercises](https://learn.athleanx.com/articles/the-8-best-bodyweight-exercises) - Looking for the best bodyweight exercises you can do at home with nothing but a pullup bar? These 8 work multiple muscle groups and challenge conditioning.
- [How to Jump Higher](https://learn.athleanx.com/articles/how-to-jump-higher) - Learn how to jump higher through specific stretches to help you get more limber and exercises to help you push hard and faster to achieve a higher jump
- [Daily Stretching Routine](https://learn.athleanx.com/articles/4-stretches-you-should-be-doing-every-morning) - Today I'll show you a full body stretch routine with morning stretches to help muscle tightness. Incorporate this stretching workout into your daily routine.
- [Best Dumbbell Leg Exercises](https://learn.athleanx.com/articles/legs-for-men/best-dumbbell-legs-exercises) - I'm giving you the best dumbbell leg exercises for every training goal. Add these to your dumbbell leg workout to see faster results!
- [Best Bodyweight Back Workout](https://learn.athleanx.com/articles/back-for-men/bodyweight-back-workout) - These bodyweight back exercises hit upper back, middle back and lower back in a home back workout. Read on to learn how to do the best bodyweight back workout.
- [10 Ways to Make Broccoli Taste GOOD!](https://learn.athleanx.com/for-women/10-new-ways-to-make-broccoli-taste-awesome) - Learn how to make broccoli taste good with these 10 awesome and easy broccoli recipes. Broccoli will become your favorite vegetable once you try these!
- [11 Healthy Snacks at 7-Eleven](https://learn.athleanx.com/for-women/11-healthy-snacks-at-7-eleven) - Is it possible to find healthy snacks at 7-Eleven or other convenience stores? Absolutely! Check out the 11 healthiest snacks at gas stations or mini-marts.
- [How Many Calories In Sushi?](https://learn.athleanx.com/for-women/sushi-best-and-worst-choices-high-calorie) - If you are confused about calories in sushi, you're not alone. We'll break down sushi calories for you and show you your best and worst sushi options.
- [Plantar Fasciitis Exercises](https://learn.athleanx.com/articles/plantar-fasciitis-exercises) - Most plantar fasciitis treatment is unsuccessful because it focuses on the plantar fascia itself. Try these plantar fasciitis exercises to target the root causes.
- [How to Fix Your Posture](https://learn.athleanx.com/articles/how-to-fix-your-posture) - If you lift weights with your body severely out of alignment, all you are doing is strengthening poor posture and dysfunction. This leads to compensation elsewhere in the kinetic chain, and could also wind up in injury. I’m going show you an easy 4 step plan of attack for these to help give you a nice, tall, upright posture as soon as possible.
- [How To Do More Pullups](https://learn.athleanx.com/articles/back-for-men/how-to-do-20-pullups-in-one-set) - If you want to learn how to do more pullups, this complete pull-up guide will show you how to do it in a step-by-step way.
- [The PERFECT Shoulder Workout](https://learn.athleanx.com/articles/shoulders-for-men/the-perfect-shoulder-workout) - Looking for the best shoulder workout? This Perfect Shoulder Workout hits every function and muscle of the shoulders.
- [Best Dumbbell Exercises for Shoulders](https://learn.athleanx.com/articles/shoulders-for-men/best-dumbbell-exercises-for-shoulders) - This dumbbell shoulder workout gives you the best dumbbell exercises for shoulders for the front delt, middle delt and rear delt.
- [Best Chest Exercises for Men](https://learn.athleanx.com/articles/the-perfect-chest-workout) - The best chest exercises for men will include movements that work upper, lower and middle pecs through their entire range of motion including across midline.
- [Back Day Workout](https://learn.athleanx.com/articles/back-for-men/the-perfect-back-workout) - Looking for the best full back workout for men? This Back Day Workout hits all the muscles and functions of the upper, lower and mid back.
- [Bodyweight Leg Workout](https://learn.athleanx.com/articles/bodyweight-leg-workout-no-equipment) - This bodyweight leg workout is made up of the best bodyweight leg exercises for quads, glutes and hamstrings and is a complete home leg workout with no equipment.
- [The PERFECT Home Workout](https://learn.athleanx.com/articles/the-perfect-home-workout-one-month-plan) - If you're looking for a bodyweight workout, this is the best home bodyweight workout because it's a total body routine that leaves no muscle group behind.
- [How to Get BIG ARMS Much Faster!](https://learn.athleanx.com/articles/how-to-get-big-arms) - Ultimately your ability to fill those shirt sleeves will come down to how hard and how often you’re training your arms. However, most guys who want bigger arms end up doing hours of the wrong types of exercises. What if I told you there were two important areas that you should be focusing on to build your arms MUCH FASTER?
- [Best Biceps Exercises for Mass](https://learn.athleanx.com/articles/the-perfect-biceps-workout) - Looking for the best bicep exercises for mass? This biceps workout hits all of the major functions of the biceps and brachialis muscles to grow the biceps.
- [Best Lower Ab Workout](https://learn.athleanx.com/articles/abs-for-men/lower-ab-workout-6-minutes) - Looking for the best lower ab workout for men or women? This 6 minute lower abs routine prioritizes bottom up and rotational exercises to target the low abs.
- [4 Steps to Awesome Lower Abs!](https://learn.athleanx.com/articles/abs-for-men/4-steps-to-awesome-lower-abs) - Learn how to get lower abs by tweaking your diet, training plan and lower ab exercise form. Lose tlower belly fat and build abdominal muscle with these tips!
- [The Perfect Abs Workout](https://learn.athleanx.com/articles/abs-for-men/the-perfect-abs-workout) - Looking for the best ab workouts for men? This Perfect Abs Workout hits every function and muscle group of the abs.
- [How to Get Abs](https://learn.athleanx.com/articles/abs-for-men/how-to-get-abs) - Learn how to get abs fast by following these 13 nutrition and workout tips for six pack abs, including a six minute abs workout.
- [The "300" Workout for Abs](https://learn.athleanx.com/articles/abs-for-men/300-workout-for-abs) - This workout for abs is unlike any you’ve likely every tried before. If the 300 reps don’t get you, perhaps the weighted ab workout will.
- [2 Tips to Toned Abs... (PIC COMPARISON INSIDE!)‏](https://learn.athleanx.com/articles/abs-for-men/2-tips-to-toned-abs-pic-comparison-inside‏) - If you want to learn how to get toned abs you have to first determine which definition of tone you are after. You must lower your level of body fat.
- [8 IS ENOUGH Home Workout - Total Body Medicine Ball Blast!](https://learn.athleanx.com/articles/total-body-medicine-ball-workout) - Check out my "8 Is Enough" total body med ball blast that hits your entire body with just... you guessed it...8 exercises AND, can be done in around 8 minutes!
- [Finding Motivation in...Your Earbuds (Top 10 Workout Songs)](https://learn.athleanx.com/articles/finding-motivation-in-your-earbuds-top-10-workout-songs) - Everyone has their own tastes when it comes to music, but one undeniable fact is...a good tune can get you pumped up to work out better than any preworkout supplement!
- [Guide to Six Pack Abs test](https://learn.athleanx.com/uncategorized/guide-to-six-pack-abs-test) - The Science-Backed Way to Get Six Pack Abs by Jeff Cavaliere MSPT, CSCS Estimated Read Time: 5 minutes Today it’s all about how to get a six pack fast – which leads to people relying on questionable shortcuts or B.S. approaches that often ignore the science-backed techniques and advice that would provide the long term
- [The PERFECT Triceps Workout](https://learn.athleanx.com/articles/the-perfect-triceps-workout) - Looking for the best tricep workout? This Perfect Triceps Workout hits all three heads of the triceps and its entire range of motion.
- [How He Deadlifts 3X His Bodyweight! (THE PLAN)](https://learn.athleanx.com/articles/how-he-deadlifts-3x-his-bodyweight-the-plan) - HELLO Today, we are talking about Jesse and how he deadlifts 3x his bodyweight. In this video, Jesse and I explain exactly how he was able to progress his deadlift to elite level strength. The start of Jesse’s deadlift journey began with fixing his foundation. What this means is working on his postural, mobility, and
- [10 Great Father’s Day Gifts for Active Dads](https://learn.athleanx.com/for-women/10-great-fathers-day-gifts-for-active-dads) - Is your dad or husband an active guy? This Father’s Day, get him a gift that will encourage him to take care of himself and bring him closer to his fitness goals
- [5 Muscles You’re TOTALLY Forgetting to Stretch (BIG MISTAKE!)](https://learn.athleanx.com/articles/5-muscles-youre-totally-forgetting-to-stretch-big-mistake) - While we should all be stretching, there are likely 5 muscles that you totally forgot to stretch and that’s a big mistake. In this video, I am going to show you 5 of the most overlooked muscles when it comes to stretching, the best way to stretch them, and when youshould be addressing them during
- [How to Get Bigger Traps](https://learn.athleanx.com/articles/how-to-get-bigger-traps-guaranteed) - So you want to get bigger traps huh? Well, I've got you covered, and I'm going to be able to help you do this with very little extra work! Doing shrugs alone WON'T get you the most complete traps you want...
- [Done - Gordon Tomazic - "FLASH" Gordon Gets Super Hero JACKED!!!](https://learn.athleanx.com/athleanx-testimonials/just-average/done-gordon-tomazic-flash-gordon-gets-super-hero-jacked) - I watched many of the YouTube videos you posted and then finally decided to join TEAM ATHLEAN by buying into AX-2. My results are fantastic and all that I can say is that I truly enjoy the challenges you put forth and tips you provide. Your guidance and knowledge and creation of ATHLEAN-X is superb.
- [Mike Usher Testimonial](https://learn.athleanx.com/articles/mike-usher-testimonial) - THIS WAS ME AT AGE 40… I’m a 9-5 age 40+ father of 3. Unhealthy. Overweight. Out of shape. Dad bod. This was me at age 40. ATHLEAN-X changed all of that for me. I am absolutely blown away by the transformation that I have made with the AX-1 Training Camp program. I took the 3-month
- [How to Get Big and Strong (JUST DO THIS!)](https://learn.athleanx.com/articles/how-to-get-big-and-strong-just-do-this) - If you want to get big and strong you must do one thing in your workouts. You have to remember to make progressive overload the guiding principle of your training. You simply cannot force your body to build muscle if you are keeping the status quo on the effort you are putting into your workouts.
- [6 Posture “Fixes” That DON’T Work (STOP!)](https://learn.athleanx.com/articles/6-posture-fixes-that-dont-work-stop) - Do you have bad posture and wish you could do something to fix it? Then this is an important video to help guide you through the minefield of posture fixes that don’t actually help you to fix anything. If you have rounded shoulders, a forward head or even a slumped posture due to a pelvic
- [Workout to Get Lower Abs Fast (7 MINUTES!)](https://learn.athleanx.com/articles/workout-to-get-lower-abs-fast-7-minutes) - If you want to get lower abs fast you are going to need to do a couple of things that are especially important. First, you will need to get your nutrition cleaned up. Due to the fact that most men and many women tend to store fat in their lower abdomen it is often the
- [From 0 to 5 Pullups in 22 Days (GUARANTEED!)](https://learn.athleanx.com/articles/from-0-to-5-pullups-in-22-days-guaranteed) - INTRODUCTION Want to start doing your first set of pull ups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups in no time. This 22 day 0 to 5 workout for more pull-ups builds off of the tremendous success of our 22
- [15 Best Dumbbell Biceps Exercises (GET BIG ARMS!)](https://learn.athleanx.com/articles/15-best-dumbbell-biceps-exercises-get-big-arms) - The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In this video, I’m going to show you dumbbell exercises for biceps that will target the long head, short head, brachialis and brachioradialis muscles. While it is impossible to isolate any one of the biceps
- [13 Tips to Get 6 Pack Abs Fast!](https://learn.athleanx.com/articles/13-tips-to-get-6-pack-abs-fast) - INTRODUCTION If you want to get 6 pack abs then there are some things you’re going to want to make sure you get right. In this video, I’m revealing my greatest tips for getting 6 pack abs fast. As you would expect, these will be a mix of nutrition and workout tips for abs. You
- [8 Best Shoulder Exercises for Mass (HOME EDITION)](https://learn.athleanx.com/articles/8-best-shoulder-exercises-for-mass-home-edition) - INTRODUCTION In this video, we cover the best shoulder exercises for mass for those training at home. Many of us are being forced to do shoulder workouts at home at the moment, so we want to be sure that the shoulder exercises we are doing are capable of putting on muscle mass so we don’t
- [Feeling a Little Rusty? 5 Tips for Getting Back Into Shape](https://learn.athleanx.com/for-women/5-tips-for-getting-back-into-shape) - It’s important we restart our new exercise program with the right attitude and expectations to allow us to get on track and stay on track the first time.
- [US Army Fitness Test Gets an ATHLEAN-X Style MAKEOVER - Uneven Combat Lunge](https://learn.athleanx.com/articles/legs-for-men/uneven-combat-lunge) - If you haven't heard the news... it seems the US Army Fitness Test is undergoing an AthLEAN-X Makeover!
- [Can’t Get Bigger, Wider Delts?](https://learn.athleanx.com/articles/shoulders-for-men/cant-get-bigger-wider-delts-just-do-this) - I am huge believer in the methods I'm showing you in this video. It worked for me and I didn't start doing this until I was almost in my 40s!
- [White Men CAN Jump! - CHECK OUT THE UPs ON MY TRAINING CLIENT!](https://learn.athleanx.com/articles/white-men-can-jump-check-out-the-ups-on-my-training-client) - Ever wondered how you could increase your vertical jump to the xtreme? Let AthLEAN-X show you how to add sick "ups" in time for your next game!
- [Muscle Building Plateau BUSTER](https://learn.athleanx.com/articles/muscle-building-plateau-buster) - Bust out of any muscle building plateau with this step by step plan. Now it's possible to build muscle fast and without plateaus.
- [Your Abs are Weak (EVEN IF YOU’VE GOT A 6 PACK!)](https://learn.athleanx.com/articles/abs-for-men/your-abs-are-weak-even-if-youve-got-a-6-pack) - Let me ask you a question and I want you to give me an honest answer. Do you have a strong core? Now I realize that not everyone reading this has a six pack. That doesn't even matter. These 3 things are necessary regardless of how lean you are if you want to have a
- [Don't Be Radical: Why Antioxidants Are Important for Exercise!](https://learn.athleanx.com/for-women/why-antioxidants-are-important-for-exercise) - What are free radicals and how can they affect your health? Why are antioxidants important when we exercise regularly?
- [What's it Really Mean to EAT CLEAN?: The Celebrity Clean Eating Trend](https://learn.athleanx.com/for-women/whats-it-really-mean-to-eat-clean-the-celebrity-clean-eating-trend) - 'Clean eating' seems to be the buzzword that all celebrities use these days to describe their eating habits. What is 'clean eating'?
- [Top 10 Tips to Decrease Muscle Soreness](https://learn.athleanx.com/for-women/top-10-tips-to-decrease-muscle-soreness) - What can we do to decrease muscle soreness? In the days after a tough workout that leaves us sore, should we just push through the pain or is it better to rest?
- [The Scoop on Protein Powder: Should Women Take Protein Supplements?](https://learn.athleanx.com/for-women/the-scoop-on-protein-powder-should-women-take-protein-supplements) - Protein is extremely important in a woman's diet if she's working to build lean muscle. It's used in your body to help build and repair muscle tissue.
- [8 Reasons Why Women Should Set Up a Home Gym and Workout At Home](https://learn.athleanx.com/for-women/reasons-why-women-should-workout-at-home-gym) - A couple of years ago, had someone suggested to me that I skip my gym membership and work out at home, I would never have considered it.
- [New Study Shows That Fructose May Cause Overeating](https://learn.athleanx.com/for-women/new-study-shows-that-fructose-may-cause-overeating) - New study shows that the fructose found in sugar and high fructose corn syrup may cause us to overeat by increasing hunger.
- [Myth Busters: Top 8 Myths about Clean Eating](https://learn.athleanx.com/for-women/myth-busters-top-8-myths-about-clean-eating) - There are many myths about clean eating which can turn these healthful eating guidelines into a restrictive diet of 'can't eat this, can't eat that.'
- [5 Most Important Pieces of Home Exercise Equipment: Athlean-XX for Women Recommendations](https://learn.athleanx.com/for-women/most-important-home-exercise-equipment) - These 5 key pieces of home gym equipment are inexpensive, will allow you to get a complete workout and won't take up a ton of storage space.
- [Mariah Carey 70 Lb. Weight Loss: 10 Lessons We Can Learn From This ‘Idol’ On Body Image and Staying Fit](https://learn.athleanx.com/for-women/mariah-carey-70-lb-weight-loss-10-lessons-we-can-learn-from-this-idol-on-body-image-and-staying-fit) - Two years ago, Mariah gave birth to twins at 40 YEARS OLD! You have to admit that to recoup your bikini body after that is an impressive feat!
- [Caffeine Addicts Want to Know: Is Coffee Good or Bad for Workouts...and Your Health?](https://learn.athleanx.com/for-women/is-coffee-good-or-bad-for-workouts-and-your-health) - New studies show that coffee can be beneficial to your health and there's some scientific evidence that coffee can have positive effects on your workouts.
- [Grammy Awards Goddess: How Does Kelly Rowland Stay So Fit?](https://learn.athleanx.com/for-women/grammy-awards-appearance-how-does-kelly-rowland-stay-so-fit) - How did Kelly Rowland get the killer figure that she showed off in her revealing Grammys gown? We share Kelly Rowland's workout and diet.
- [Fall Salad Recipe Roundup: 12 Tasty In-Season Salads!](https://learn.athleanx.com/for-women/fall-salad-recipes) - 12 amazing fall salad recipes including such tasty autumn ingredients as sweet potatoes, squash, zucchini, beets, green beans, pumpkin, dried cranberries, and even fruit!
- [STOP!  Don’t Make This Stretching Mistake!](https://learn.athleanx.com/for-women/dont-make-this-stretching-mistake) - New research that shows why stretching before you exercise can actually be harmful. We’ll discuss the best warmup and the best time to stretch.
- [The Verdict on Cheat Days: Do They Really Work for Weight Loss?](https://learn.athleanx.com/for-women/do-cheat-days-work-for-weight-loss) - Can Cheat Days help you lose weight? There's a lot of debate over the Cheat Day in the health world. Let's look at the physical and emotional impacts.
- [5 Ways to Break Through a Weight Loss Plateau NOW!](https://learn.athleanx.com/for-women/break-through-a-weight-loss-plateau) - Despite that you’re keeping with your diet and exercise plan, the weight loss slows to a halt. How to break through the dreaded weight loss plateau.
- [Benefits of Drinking Green Tea - Weight Loss and More](https://learn.athleanx.com/for-women/benefits-drinking-green-tea-weight-loss) - If you're not a green tea drinker, you may want to become one. Green tea has incredible health benefits including hydration, antioxidants and weight loss.
- [Athlean-XX for Women Superbowl Party Survival Guide](https://learn.athleanx.com/for-women/athlean-xx-for-women-superbowl-party-survival-guide) - Superbowl Sunday doesn’t need to be a diet disaster. By planning ahead and eating smart, you can enjoy a Superbowl party and still eat healthy.
- [7 Ways to Detox Without the Juice Cleanse](https://learn.athleanx.com/for-women/7-ways-to-detox-without-the-juice-cleanse) - We often hear about juice cleanses as a way to lose weight, cleanse or detox our bodies, but the truth is that this isn't really as healthy as it sounds.
- [7 Signs You're Overtraining](https://learn.athleanx.com/for-women/7-signs-youre-overtraining) - Here are some signs that might indicate you're overtraining. If any of these sound familiar, reassess your fitness goals BEFORE you end up injured or ill.
- [5 Reasons Why Women Should Lift Heavier – WITH DUMBBELLS and FREE WEIGHTS!](https://learn.athleanx.com/for-women/5-reasons-why-women-should-lift-heavier-with-dumbbells-and-free-weights) - The fitness industry focuses too much on cardio for women and downplays the importance of strength training for overall health and developing a toned physique.
- [5 Reasons Why Eating Small Frequent Meals Helps with Weight Loss and Health](https://learn.athleanx.com/for-women/5-reasons-why-eating-small-frequent-meals-helps-with-weight-loss-and-health) - Our Athlean-XX for Women Nutrition Plan recommends eating 5 - 6 smaller more frequent meals per day instead of 2 - 3 large ones.
- [5 Extreme Celebrity Diets We Don't Recommend!](https://learn.athleanx.com/for-women/5-extreme-celebrity-diets-we-dont-recommend) - Some celebrities have temporarily followed crazy cleanses or strict one-food-group diets in an attempt to quickly shed the pounds.
- [Labor Day Resolutions: 3 Ingredients to a Lasting Fitness and Diet Plan](https://learn.athleanx.com/for-women/3-ingredients-lasting-fitness-diet-plan) - Is it possible to get on the fitness wagon and STAY on? YES! Three ingredients to the ideal diet and fitness plan that will help keep goals for the long run!
- [20 Women's Fitness Gifts to Ask Santa For This Holiday Season!](https://learn.athleanx.com/for-women/20-womens-fitness-gifts-to-ask-santa-for-this-holiday-season) - Got a fitness enthusiast on your gift list this year? There's something for everyone here - from stocking stuffers to larger investments, and a couple options for guys too!
- [10 Tricks to Avoid Overeating Halloween Treats](https://learn.athleanx.com/for-women/10-tricks-to-avoid-overeating-halloween-treats) - Halloween is a great time to learn habits that will help you keep to your diet, whether your goal is to avoid eating treats entirely or to indulge moderately.
- [TOO OLD TO BUILD MUSCLE?!?](https://learn.athleanx.com/articles/too-old-to-build-muscle) - Have you ever felt that you might be too old to build new muscle? Well now you can see for yourself that it's not only possible to build new muscle at any age but it's actually not that hard...if you're taking a few critical precautions.
- [Your Grip is KILLING Your Gains (FIX THIS!)](https://learn.athleanx.com/articles/your-grip-is-killing-your-gains-fix-this) - Your grip during lifting is killing your gains if you are making any of the mistakes shown in this video. When it comes to reaching training goals, the thing that can derail you faster than anything else is an injury. When the grip is less than ideal (as is often the case with most lifters)
- [Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)](https://learn.athleanx.com/articles/double-your-max-pullups-in-22-days-guaranteed-gains) - Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. A lot more pullups. The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. The key to the
- [11 EXERCISES FOR FASTER MUSCLE GROWTH!](https://learn.athleanx.com/articles/11-exercises-for-faster-muscle-growth) - THE STRETCH REFLEX: OVERVIEW If you want to experience faster muscle growth then you need to find some way to include the 11 exercises in this video into your workouts. The key to building muscle is to utilize muscle growth training techniques that push you to your limits and unlock stimulus that create overload. The
- [All About Traps (COMPLETE GROWTH GUIDE!)](https://learn.athleanx.com/articles/all-about-traps-complete-growth-guide) - If you want bigger traps, then you will want to watch this video as it will guide you to more growth in every area of your trapezius muscles - upper, middle and lower. Many people are not aware that the fibers of the traps are divided into these three main zones. The effect of this
- [Full or Partial Range of Motion Reps (WHICH IS BEST?)](https://learn.athleanx.com/articles/full-or-partial-range-of-motion-reps-which-is-best) - As a physical therapist, there's nothing I prioritize more than range of motion. After all; when you lose that... EVERY EXERCISE SUFFERS! Or does it??
- [MAX GAINS SERIES: Triceps Pushdowns](https://learn.athleanx.com/articles/max-gains-series-triceps-pushdowns) - Triceps Pushdowns are one of the most popular exercises in the gym, BUT, I can absolutely assure you... there's more you can be doing on them to squeeze even more gains from every rep you do. This is part of my new "Max Gains" series where...
- [How to Gain 20 LBS of Muscle! (THE RIGHT WAY)](https://learn.athleanx.com/articles/how-to-gain-20-lbs-of-muscle-the-right-way) - If you’ve been watching my channel over the last 14 months… You’ve witnessed a 20lb muscle gain first hand! No, not in me. I’ve put on about 3-4 pounds. I’m talking about Jesse! He just hit the 20lb increase milestone. Here’s exactly what he did to do that…
- [This Exercise CAUSES Hernias (IT'S VERY POPULAR!)](https://learn.athleanx.com/articles/back-for-men/this-exercise-causes-hernias-its-very-popular) - Did you know? 1 out of 4 men will incur a hernia in their lifetime! Wow, that's a lot! The number is even higher in those that lift weights. There is one exercise that causes hernias more than any other. Can you guess what it is?
- [Big Back | Big Biceps (BIG MISTAKES!)](https://learn.athleanx.com/articles/back-for-men/big-back-big-biceps-big-mistakes) - The first official day of Summer is just 46 days away here in the States! And unless you plan on wearing a shirt at the pool… This video comes just in time! This one exercise will help you to add mass to your back and biceps really quickly. If…
- [ABS 101 - Step by Step Six Pack Plan! (TARGET EVERY AREA)](https://learn.athleanx.com/articles/abs-for-men/abs-101-step-by-step-six-pack-plan-target-every-area) - So Summer is just around the corner and you want your sharpest six pack yet, huh? Don’t worry; I’ve got you covered. Actually in just one video! This is going to show you the best way to hit not just the abs but all of the key muscles of the core!
- [The BEST Triceps Supersets (SLEEVE BUSTERS!)](https://learn.athleanx.com/articles/the-best-triceps-supersets-sleeve-busters) - There are so many tricep exercises one can do in or out of a gym, BUT… Only some of them make for great supersets! Let me show you what they are and why. I chose the exercises I did for a very specific reason...
- [Do This EVERY SINGLE Day! (WORKOUT OR NOT)](https://learn.athleanx.com/articles/do-this-every-single-day-workout-or-not) - If you've watched my videos for any length of time you likely know how important I feel recovery is. That said, there is one exercise I think you should be doing EVERY SINGLE DAY!! Here's what will happen if you do...
- [Do This BEFORE Every Workout! (Guaranteed Gains)](https://learn.athleanx.com/articles/do-this-before-every-workout-guaranteed-gains) - There’s an epidemic going on right now in fitness and it’s ruining your: Muscle GrowthStrengthPower Output But, you can fix it with this one thing and it doesn’t take long at all. Actually, just a few seconds! It’s so freaking important that I’m literally...
- [Stop Squatting Like This (AWFUL!!)](https://learn.athleanx.com/articles/legs-for-men/stop-squatting-like-this-awful) - The squat is one of the most foundational strength movements you can do. So... It's incredibly important that you do it right! This is not right. This will hurt you. As a physical therapist and strength coach I can tell you that the cause of this can be varied...
- [Why “Cheat Meals” are KILLING Your Gains! (SORRY)](https://learn.athleanx.com/articles/why-cheat-meals-are-killing-your-gains-sorry) - If you want to be fit and look your best, then you can NEVER have “cheat meals” again! Here’s why… I’m dishing up a harsh but much needed truth in this video. I promise you, however, the truth will set you free...
- [Do This EVERY Leg Workout (NON-NEGOTIABLE!!)](https://learn.athleanx.com/articles/legs-for-men/do-this-every-leg-workout-non-negotiable) - If there’s one thing you do next time you train your legs… It better be this! You may have been given different advice at some point along the way in your training. If so, you’ve been given bad advice I think you could call this a little bit of a “Jeff Rant” video...
- [7 Minute Triceps Workout (JUST DUMBBELLS!!)](https://learn.athleanx.com/articles/7-minute-triceps-workout-just-dumbbells) - There's not much to say about this triceps workout other than... 1. It uses just a pair of dumbbells 2. It hits every part of your triceps 3. It flat out works! Oh, I almost forgot to mention...
- [WWE Sheamus Workout (BEHIND THE SCENES!)](https://learn.athleanx.com/articles/wwe-sheamus-workout-behind-the-scenes) - It’s always an honor when I find out the pro athletes that follow ATHLEAN-X. When they want to come to the X-BOX and train together… I make sure I bring my A-game! This was no exception. As is almost always the case with the athletes I work with…
- [Slumped Posture (NO) Bigger Biceps (YES!!)](https://learn.athleanx.com/articles/slumped-posture-no-bigger-biceps-yes) - If you’re like many… Your shoulders slump too far forward causing your posture to be poor. Who knew you could fix it by building… BIGGER BICEPS!?! It’s true. Here’s how. People often overlook the synergy between the biceps and posture...
- ["I Need Bigger Triceps" (TRY THESE!)](https://learn.athleanx.com/articles/i-need-bigger-triceps-try-these) - Tell me the truth, have you done lots of Bench Presses, Close Grip Bench Presses, Tricep Pushdowns and still find yourself saying "I NEED BIGGER TRICEPS"? If so, I've got you covered. Give these 2 exercises a shot...
- [4 Lat Pulldown ALTERNATIVES You Must Try!!](https://learn.athleanx.com/articles/back-for-men/4-lat-pulldown-alternatives-you-must-try) - You know what the biggest problem with weight machines is? People think they can only do one thing. That makes them very limited. NOT SO FAST!!
- [Eat This EVERY Single Day! (WORKOUT OR NOT)](https://learn.athleanx.com/articles/eat-this-every-single-day-workout-or-not) - If you could add just one food to your diet... This would be it! And you should eat it every single day! When it comes to building muscle, this food helps in two significant ways. Both will have a big impact and may even change the way you train forever!
- [I Wasn’t Fast Enough (WARNING: GRAPHIC!)](https://learn.athleanx.com/articles/i-wasnt-fast-enough-warning-graphic) - I’m going to come straight out and call it like it is. I’m a dumb ass. And… I wasn’t fast enough. Now, here’s what I am left with. This one isn’t for the faint of heart. BUT… It has a lesson in it for all! We’ve all done what you’re about to see in this video...
- [Fat Burning “Bro-Science” (SWEAT MORE | BURN MORE!)](https://learn.athleanx.com/articles/fat-burning-bro-science-sweat-more-burn-more) - With Summer just around the corner… You may want to think about kicking your fat loss into high gear. Is sweating more in your workouts the secret to faster results or is this just outdated fat burning “broscience”?
- [6 “Gut Busting” Ab Exercises (NO CRUNCHES!)](https://learn.athleanx.com/articles/abs-for-men/6-gut-busting-ab-exercises-no-crunches) - You probably know I'm a HUGE believer in the value of ab training. BUT! You may also know that I HATE basic planks and crunches. Why? They're not truly hitting your core the way it is designed to be trained...
- [Finn Balor Ab Workout (RIPPED!)](https://learn.athleanx.com/articles/abs-for-men/finn-balor-ab-workout-ripped) - Of all the WWE Superstars... Finn Balor is THE most shredded! Finn is the epitome of ATHLEAN. His attention to nutrition allows him to walk around 365 days a year with sub 7% body fat. His ability to move in the ring showcases his athleticism. His abs and midsection show no weaknesses or overlooked elements of his core training.
- [The Secret to "Boxer" Abs (FULL WORKOUT!)](https://learn.athleanx.com/articles/abs-for-men/the-secret-to-boxer-abs-full-workout) - Have you ever noticed that boxers like Mayweather, Pacquiao, Wilder and others all have crazy looking midsections? Want to know the real reason? It's not what you think. It doesn't just end at boxers either. Bruce Lee also had a ridiculous looking core...
- [Get a “MONSTER” Bench Press (3 MOVES!)](https://learn.athleanx.com/articles/get-a-monster-bench-press-3-moves) - I don’t care if you are a rank beginner just starting out, or an elite athlete… You likely do the bench press. But do you ever do any other lifts to help increase your strength on the bench press? If not, you’re making a big mistake...
- [5 Red Flags for Weak Glutes (FIX THIS!)](https://learn.athleanx.com/articles/5-red-flags-for-weak-glutes-fix-this) - If you sit for more than just a couple hours a day, I'm going to be that you have weak glutes! Weak glutes are one of the most prevalent issues we suffer from, and it impacts almost every aspect of our being. They cause: bad posture, back pain, unrealized strength potential, and more...
- [How to Get a Strong Low Back | DO THIS EVERY DAY!](https://learn.athleanx.com/articles/back-for-men/how-to-get-a-strong-low-back-do-this-every-day) - The lower back is one of the most vulnerable areas of our body. AND TO MAKE THINGS WORSE... We don't do the right exercises for it. So it gets weak! Unless... You do exactly what I'm showing you here.
- [PUSHUPS - Perfect Form Every Single Time!!](https://learn.athleanx.com/articles/pushups-perfect-form-every-single-time) - Did you know that every 60 seconds across the globe, there are 1,440,229 pushups being performed? Unfortunately... Only 74 of them are good reps! Here's how to make sure you're doing the good ones...
- [The Most Common Gym Injury (FIXED | PREVENTED!)](https://learn.athleanx.com/articles/the-most-common-gym-injury-fixed-prevented) - Among all the aches and pains that can arise from working out… THIS ONE IS THE MOST COMMON! Different from many however… Bad form isn’t really the cause. In fact, you could be doing everything right on the exercise and still have this sneak up...
- [The Most DANGEROUS Diet in the World (STOP!)](https://learn.athleanx.com/articles/the-most-dangerous-diet-in-the-world-stop) - There are so many diets that people follow, BUT do you know which one is most dangerous? Take a guess before you watch... Keto, IIFYM, South Beach, Paleo, Zone Diet, etc. This may be the most helpful video that I have ever made...
- [How LOW Should You Squat (IT MATTERS!)](https://learn.athleanx.com/articles/legs-for-men/how-low-should-you-squat-it-matters) - When it comes to squatting. the most popular question people want to know the answer to is: How LOW Should You Squat? Well, I put together a comprehensive and science based video to answer this once and for all...
- [Stronger Deadlift - GUARANTEED! (3 Monster Moves)](https://learn.athleanx.com/articles/stronger-deadlift-guaranteed-3-monster-moves) - I don’t care how much you can deadlift or how long you’ve been doing the lift… It can be stronger than it is right now. How?? By adding these 3 exercises to your routine! I’m wrapping up my “monster” lifts series with badass K.C. Mitchell...
- [How to Build “Boulder Shoulders” (WARMUP & WORKOUT!)](https://learn.athleanx.com/articles/shoulders-for-men/how-to-build-boulder-shoulders-warmup-workout) - Nothing captures attention more than a pair of shoulders that look like you’re smuggling cannonballs in them! We call them “BOULDER SHOULDERS” Today… I’m going to show you how to build your own pair...
- [Targeted Chest Workouts - Is it Possible? (SCIENTIFIC TRUTH!)](https://learn.athleanx.com/articles/targeted-chest-workouts-is-it-possible-scientific-truth) - Have you ever said any of the following: “I wish I had more defined lower pecs”“I wish my upper chest was fuller”“I wish I had better separation in my middle chest”“I wish my outer chest was more chiseled” If so, then you absolutely need...
- [Intense 3 Minute Shoulder Workout!](https://learn.athleanx.com/articles/shoulders-for-men/intense-3-minute-shoulder-workout) - Not much to say about this one other than... You need to try it out! Likely, you've never done a shoulder exercises like this before. BUT... You will after you feel how this one works. Here's what makes this even better...
- [Can’t Get a Muscular Back? Just Do THIS!!](https://learn.athleanx.com/articles/back-for-men/cant-get-a-muscular-back-just-do-this) - When I was younger, my back looked as flat as a pancake! No size. No definition. No width. Until I learned how to do this... Today I'd say that my back is stronger and more developed than any other area on my body and yours will be too...
- [Best Lower Abs Exercise You’ve NEVER Tried!](https://learn.athleanx.com/articles/abs-for-men/best-lower-abs-exercise-youve-never-tried) - If you do any direct ab training at all, then you need to see this video. In it, I’m going to show you the best lower abs exercise and why. Now if you’ve been watching me for any length of time, you probably know how much I love hanging ab exercises...
- [Top 6 Beginner Workout Mistakes!](https://learn.athleanx.com/articles/top-6-beginner-workout-mistakes) - Today's video is very important and it's not JUST for beginners! Why? Because even the most seasoned of lifters will still make some of the mistakes shown here... That's right. Even I'll catch myself doing some of the things I'm showing you in this video...
- [Bigger Triceps in 28 Days (GUARANTEED!)](https://learn.athleanx.com/articles/bigger-triceps-in-28-days-guaranteed) - What if I told you I could GUARANTEE you bigger triceps in just 28 days? Not sure it's possible? It's time to become a believer. Best part is, this will work regardless of what split you're following right now OR what your experience level is...
- [Avoid This Deadlift Mistake (NO TORN BICEPS!)](https://learn.athleanx.com/articles/avoid-this-deadlift-mistake-no-torn-biceps) - Have you seen any of those videos of people tearing their biceps when deadlifting? They're pretty gruesome! The scary thing is that it happens fast. It happens unexpectedly. It could happen to you UNLESS...
- [The DUMBEST Chest Exercise Ever (WARNING!!)](https://learn.athleanx.com/articles/the-dumbest-chest-exercise-ever-warning) - Consider this a quick little public service announcement; my gift to all those that train their chest! Jesse said... "Jeff you should try this cool new chest exercise. Great contraction!" Well, since I don't like to dwell on dumb exercises however, I wanted to help him and you out! I'm giving you an alternative that is
- [8 Exercises I WISH I Did Years Ago! (WASTED GAINS)](https://learn.athleanx.com/articles/8-exercises-i-wish-i-did-years-ago-wasted-gains) - We’ve all made mistakes. I’m not immune to them in the least bit. That said… Looking back on my training over my early years if I could turn back the hands of time, I would. And I would ABSOLUTELY do these 8 exercises!!
- [Are YOU Fitter Than Jesse? (SURPRISE!)](https://learn.athleanx.com/articles/are-you-fitter-than-jesse-surprise) - Everyone's favorite "everyman" Jesse is back! And... He's putting YOU to the test. Jesse is subjecting himself to military testing standards for your amusement... I mean... For your benefit! Grab some popcorn. Sit back. Enjoy the pain!
- [How to Fix Knee Valgus (KNEES THAT CAVE IN!)](https://learn.athleanx.com/articles/how-to-fix-knee-valgus-knees-that-cave-in) - Did you know... 20% of the population has some degree of knee valgus? Even worse, 54% show signs of this when squatting. I'm talking about knees that cave inward and in either case, it's NOT GOOD! When your knees move excessively inward during a squat, you're not only trashing your knees... But you're wreaking havoc
- [How to Fix Forward Head | Slumped Posture (PERMANENTLY!)](https://learn.athleanx.com/articles/how-to-fix-forward-head-slumped-posture-permanently) - I'd probably be right in guessing that you're doing it slumped over a bit. Maybe you look like the picture of Jesse on the left in the thumbnail? If so, you've also probably tried to fix it without much success. The key to getting this right...
- [Worst Leg Exercise for Low Back (NOT WHAT YOU THINK!)](https://learn.athleanx.com/articles/legs-for-men/worst-leg-exercise-for-low-back-not-what-you-think) - Out of all the exercises there are for your legs… THIS ONE IS BY FAR THE WORST for your lower back! I know you probably think I’m going to say squats or maybe even deadlifts, BUT, it’s neither of those. One final hint for you...
- [Antonio Brown Workout (JACKED!!)](https://learn.athleanx.com/articles/antonio-brown-workout-jacked) - Ask anyone who follows the NFL... "Who's the best wide receiver in the league?" And the guy that is going to be the first one out of most people's mouths is no doubt... STEELERS WR ANTONIO BROWN!
- [7 "SISSY" Exercises for "BAD ASS" Muscle Gains!](https://learn.athleanx.com/articles/7-sissy-exercises-for-bad-ass-muscle-gains) - Be honest. Have you ever shied away from doing certain exercises because… 1) You’re afraid of how you’ll look doing them... OR 2) You’ve heard someone say it was a “sissy” exercise Well, today I’m going to show you what a mistake that is!
- [BIG Shoulders | LIGHT Dumbbells (6 Minute Workout!)](https://learn.athleanx.com/articles/shoulders-for-men/big-shoulders-light-dumbbells-6-minute-workout) - Did you know... The secret to building bigger delts (yes, all three heads) involves you using much lighter weights! I'm serious. The science behind why this works so well? It all has to do with tempo. The speed at which you perform your shoulder exercises and of course...
- [How to Get a “MONSTER” Squat! (3 BEST MOVES)](https://learn.athleanx.com/articles/legs-for-men/how-to-get-a-monster-squat-3-best-moves) - When is the last time you added a significant amount of weight to your squat? I mean like 60-90 pounds more! If it’s been a while, I think I know why. You NEED to do less squatting and more of these…. A little skeptical?
- [How to Build Muscle with Pullups (WITHOUT WEIGHTS!)](https://learn.athleanx.com/articles/back-for-men/how-to-build-muscle-with-pullups-without-weights) - You might think I’m joking, but I can assure you, I’M NOT! I’m going to show you a new way to do pullups that involves letting go with 1 hand. If you do what I’m showing you here, you’ll also be able to build more muscle with pullups!
- [You’re NOT as Strong as You Think! (THE TRUTH)](https://learn.athleanx.com/articles/youre-not-as-strong-as-you-think-the-truth) - You should know me better than to take offense to what I’m going to say here. Since my #1 goal is always to help you. So here it goes. “You’re NOT as Strong as You Think!” This is one of the most important elements of strength training you need...
- [Jinder Mahal & Drew McIntyre (BACK WORKOUT!)](https://learn.athleanx.com/articles/back-for-men/jinder-mahal-drew-mcintyre-back-workout) - By popular demand, I’m bringing you two of the things that you’ve asked for. – More training footage with my pro athletes– More training tips and tricks All in one video! Today I’m training Back with WWE’s Jinder Mahal and Drew McIntyre and I’ve never...
- [Do This for "Stiff" Shoulders (INSTANT RELIEF!)](https://learn.athleanx.com/articles/shoulders-for-men/do-this-for-stiff-shoulders-instant-relief) - If your shoulders ever feel “stiff” when you try and lift them over your head; you have to try this… This works every single time! The reason your shoulders aren’t moving well when you reach up overhead actually is likely not even due to your shoulders...
- [How NOT to Build Your Upper Chest (DUMB!)](https://learn.athleanx.com/articles/how-not-to-build-your-upper-chest-dumb) - You know I usually don’t lash out at others’ ideas and call them “dumb.” But, I’m sorry, this one makes no sense at all! Of course I’m not going to leave you hanging with bad advice, I’m going to give you something else to do instead...
- [The DUMBEST Exercise Ever (KB OR NOT!)](https://learn.athleanx.com/articles/the-dumbest-exercise-ever-kb-or-not) - Every now and then "Jesse" just takes it to a whole new level of stupidity. The one takes the cake. Please, whatever you do... Never listen to this kind of advice on how to use a kettlebell. Your elbows. shoulders, wrists, and forearms will hate you forever and never let you forget it!
- [Can't Get Big Biceps? Just Do THIS!!](https://learn.athleanx.com/articles/cant-get-big-biceps-just-do-this) - It is definitely frustrating when trying to get a slow-to-grow muscle to respond and you feel as if you've tried everything. Yet still no results. Well, starting with this video you'll no longer be able to say that about your biceps!
- [6 Biggest Back Workout Lessons Learned (HOW HE DID IT!)](https://learn.athleanx.com/articles/back-for-men/6-biggest-back-workout-lessons-learned-how-he-did-it) - If you've been watching my videos for any length of time you probably know who Jesse is. That's right, our resident, lovable "hardgainer"! Or is he? In this video, Jesse reveals the 6 biggest lessons he learned that he has applied to his back training...
- [The Best Workout Split for MAXIMUM Muscle Gains](https://learn.athleanx.com/articles/the-best-workout-split-for-maximum-muscle-gains) - Let's take a quick quiz together. Ready? What's the BEST workout split for building muscle? A) Push / Pull / Legs. B) Total Body 3x Per Week. C) "Bro" Splits (each muscle 1x per week). D) Something Else....
- [Home Chest Workout | 10 Minutes (FOLLOW ALONG!)](https://learn.athleanx.com/articles/home-chest-workout-10-minutes-follow-along) - Whether you're out celebrating summer vacation or just spending some time away from the gym, I'm going to give you a reason to start thinking about training again. How?
- [5 SUPER SNEAKY INSTANT TRICKS TO BUILD MUSCLE FAST!](https://learn.athleanx.com/uncategorized/5-super-sneaky-instant-tricks-to-build-muscle-fast) - Follow these 5 instant workout tips and start seeing immediate gains in the gym. For instance, see how one simple move can increase your bench by up to 10 lbs!
- [6 Pack Abs Workout | 7 Minutes (FOLLOW ALONG!)](https://learn.athleanx.com/articles/abs-for-men/6-pack-abs-workout-7-minutes-follow-along) - I thought it would be fun to have Jesse pop on the camera and film my quick ab workout for you. And have you join me and follow along real time! It's all bodyweight moves so you can literally do this anywhere. Don't worry... I show you how to scale it back if needed, so EVERYONE will be able to do this with me! As a bonus...
- [A Side of Jeff Cavaliere You've RARELY Seen! (2018)](https://learn.athleanx.com/articles/a-side-of-jeff-cavaliere-youve-rarely-seen-2018) - What better way for me to wrap up 2018 than by giving you an inside glimpse of me that I've rarely shown! So what are you going to see? Well... Family, Training, Athletes, Jesse, Dogs, and More!
- [Proven Method for Losing Weight (FORGET KETO!)](https://learn.athleanx.com/articles/proven-method-for-losing-weight-forget-keto) - If you've ever tried to lose weight, you know how frustrating dieting can be. Especially when it works for other people and NOT YOU! Well, here's a proven method that works for everyone...
- [I Thought My BICEPS Were Going to EXPLODE!!](https://learn.athleanx.com/articles/i-thought-my-biceps-were-going-to-explode) - I've done my fair share of biceps training in my life. BUT... I'm going to show you the science behind why this technique works. AND... Most importantly, show you how you can do the exact same thing without any fancy machines needed!
- [How Much Muscle Can You Build? (CALCULATE THIS!)](https://learn.athleanx.com/articles/how-much-muscle-can-you-build-calculate-this) - If you could have a crystal ball that would tell you how much muscle you can ultimately build; would you use it? Well, the good news is that you have one and I'm going to show you how to use it.
- [Can’t Build Big Triceps? Just Do THIS!!](https://learn.athleanx.com/articles/cant-build-big-triceps-just-do-this) - What if I told you that I could show you a way to get bigger/better triceps in just 6 minutes....GUARANTEED! Would you want to try it?
- [JUST SAY "NO" TO NO XPLODE AND FORCE FACTOR!](https://learn.athleanx.com/uncategorized/just-say-no-to-no-xplode-and-force-factor) - /getripped.html Have you been tempted by the clever marketing of nitrous oxide supplements? Don't be. Read this and find out why you want to stay far away from N.O. products!
- [Health Talk Tuesday: Slather Up! Protect Yourself from the Sun](https://learn.athleanx.com/for-women/fitness-blog/skin-cancer-prevention) - With the hot summer sun, skin cancer is no joke! Plus, who wants to look old and wrinkly well before their time? Probably no one! Over the past four decades instances of melanoma in individuals ages 18 to 39 have increased eightfold.
- [7 Reasons Your Muscle Gains Suddenly Stopped! (NO GROWTH)](https://learn.athleanx.com/articles/7-reasons-your-muscle-gains-suddenly-stopped-no-growth) - If your muscle gains seemed to have slowed down lately or maybe even stopped completely, then you are going to want to watch this video to see what you can do to reverse the course. Building muscle is not a linear process. There will be bumps along the way. That said, you should be able
- [The PERFECT Workout to Lose Weight (Sets and Reps Included)](https://learn.athleanx.com/articles/the-perfect-workout-to-lose-weight-sets-and-reps-included) - If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are
- [Fix Low Back Pain | 5 Red Flags (WARNING!)](https://learn.athleanx.com/articles/back-for-men/fix-low-back-pain-5-red-flags-warning) - If you are looking to fix low back pain or even prevent it from occurring in the first place, you are definitely going to want to watch this video. I’m going to show you 5 red flags that will help you to identify what is either causing the pain in your lower back or could
- [HOW TO BOOST YOUR METABOLISM...WITHOUT DANGEROUS SUPPLEMENTS](https://learn.athleanx.com/uncategorized/how-to-boost-your-metabolism-without-dangerous-supplements) - Finally, a natural metabolism booster without ANY of the harmful side effects of the other supplements on the market to help you burn fat naturally.
- [BUILD LEAN MUSCLE - WHO SAYS YOU NEED TO GET FAT FIRST?](https://learn.athleanx.com/uncategorized/build-lean-muscle-who-says-you-need-to-get-fat-first) - http://athleanx.com Bulk up first and then lose the fat. Stay lean and struggle to build muscle. Who's right? Neither. Come see the simple to follow way for you to build lean muscle without the fat in the next 90 days.
- [CAN SINGLE LEG TRAINING DOUBLE YOUR LEG MUSCLE GROWTH?](https://learn.athleanx.com/articles/legs-for-men/can-single-leg-training-double-your-leg-muscle-growth) - Are you wasting your time and damaging your spine with heavy squats? Single leg training may double your results by targeting the legs more effectively.
- [How the President Stays Fit - Obama's Workout Plan](https://learn.athleanx.com/articles/president-obamas-workout-plan) - Let's take a look at how the man with the weight of the world on his shoulders manages to hit the weights on a regular basis despite his demanding duties...
- [HOW TO CHOOSE A PERSONAL TRAINER - 4 TIPS TO AVOIDING THE MEATHEADS](https://learn.athleanx.com/articles/how-to-choose-a-personal-trainer-4-tips-to-avoiding-the-meatheads) - Picking the wrong personal trainer can ruin your desire to ever want to go back to the gym! Don't let this happen to you. Use these criteria for picking a trainer and learn how you can fast track your way to top shape...and actually like it!
- [IS THE PERFECT PUSHUP THE PERFECT PIECE OF WEIGHT TRAINING EQUIPMENT?](https://learn.athleanx.com/articles/is-the-perfect-pushup-the-perfect-piece-of-weight-training-equipment) - We've all bought infomercial fitness equipment. Are you embarrassed of your collection? What's the best one to get you serious results? Read here and find out!
- [THE LEBRON JAMES WORKOUT](https://learn.athleanx.com/articles/the-lebron-james-workout) - Ever wonder what Lebron James does for his workout routine? Now you can see and also get the critique of every exercise from top sports trainer Jeff Cavaliere.
- [THE 300 WORKOUT - ATHLEANX STYLE!](https://learn.athleanx.com/articles/the-300-workout-athleanx-style) - Come check out how you can go BEYOND the body of a Spartan to get the lean, ripped, muscular physique of a modern day gladiator with the Athlean-X 300 workout.
- [Back Workout to Gain Muscle (SKINNY GUYS!)](https://learn.athleanx.com/articles/back-workout-to-gain-muscle-skinny-guys) - If you have been looking for a full back workout to gain muscle and build a bigger wider back, especially if you are a skinny guy, then this is the video for you. Jesse from ATHLEAN-X is back to show you the exact back workout he used to develop thicker wider lats and traps from
- [How to Fix Shoulder Pain | Impingement (FOREVER)](https://learn.athleanx.com/articles/how-to-fix-shoulder-pain-impingement-forever) - If you have shoulder pain when you lift weights or simply lift your arms up over your head, then you’ll want to watch this video. Here I’m going to show you how to fix shoulder pain and impingement forever by attacking the issue at the root cause and giving you the right rotator cuff exercises
- [Spike, Crash and Burn: How Even a Little Sugar Could be Sabotaging your Weight Loss and Workouts](https://learn.athleanx.com/for-women/spike-crash-and-burn-how-even-a-little-sugar-could-be-sabotaging-your-weight-loss-and-workouts) - When we’re dieting and trying to lose weight and get fit many of us allow ourselves the occasional sugar treat so that we don’t feel deprived. It’s important to know the chemical reactions that take place in our bodies when we eat sugar.
- [10 Min | Home Biceps Workout (SETS AND REPS INCLUDED!)](https://learn.athleanx.com/articles/10-min-home-biceps-workout-sets-and-reps-included) - If you have just 10 minutes and want a home biceps workout that will let you build big biceps at home, then this is the video for you. Here I show you a workout for biceps at home that requires just a single resistance band or a pair of heavier dumbbells. No matter which one
- [Jesse’s Final Video (GOODBYE)](https://learn.athleanx.com/articles/jesses-final-video-goodbye) - GOODBYE, JESSE It had to happen. The transformation of Jesse has reached a turning point. His confidence has turned into arrogance. His brawn has turned into balls. It cannot be tolerated anymore. It is with great dismay that I must announce the firing of Jesse from ATHLEAN-X. We can look back with a smile however.
- [10 Min | Home Shoulder Workout (SETS AND REPS INCLUDED!)](https://learn.athleanx.com/articles/10-min-home-shoulder-workout-sets-and-reps-included) - If you have just 10 minutes and want a home shoulder workout that will let you build big shoulders at home, then this is the video for you. Here I show you a workout for shoulders at home that requires just a single heavier dumbbell or a pair of lighter dumbbells. No matter which one
- [Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!)](https://learn.athleanx.com/articles/do-this-stretch-first-thing-every-morning-instant-relief) - If you wake up with stiff, tight muscles and wish there was a single simple stretch you could do that would make you feel amazing, you have come to the right video. Here I’m going to show you one simple stretch to do the first thing every single morning to loosen up your hips, back
- [How to Get Brutally Strong at Home (WORKS FAST!)](https://learn.athleanx.com/articles/how-to-get-brutally-strong-at-home-works-fast) - INTRODUCTION If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your
- [How to Build Big Biceps at Home (NEVER DO THIS!!)](https://learn.athleanx.com/articles/how-to-build-big-biceps-at-home-never-do-this) - To build big biceps at home, you have to start by doing the right exercises. Doing things like the biceps pushup is not going to help you in your pursuit of bigger biceps. In this video, I show you exactly why by breaking down the movement and showcasing the lack of true biceps function in
- [The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE)](https://learn.athleanx.com/articles/the-10-greatest-home-exercises-of-all-time-hit-every-muscle) - The 10 greatest home exercises you can do to build muscle at home and hit your entire body are laid out here on one comprehensive video. Some tough choices had to be made, but what you have here are the best home exercise options for hitting the back, chest, legs, arms, shoulders and even your
- [Home Chest Workout for Hardgainers (NO EQUIPMENT!)](https://learn.athleanx.com/articles/home-chest-workout-for-hardgainers-no-equipment) - INTRODUCTION If you wish your home chest workout would help you to build a bigger chest without equipment but it hasn’t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big
- [How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)](https://learn.athleanx.com/articles/how-to-hit-every-muscle-with-a-pushup-total-body) - The pushup is one of the most versatile upper body exercises you can do and it doesn’t require any equipment at all. The key to its versatility however is understanding all the different pushup variations that allow you to hit every muscle with this popular home bodyweight exercise. In this video, I’m going to show
- [NEVER DO HOME WORKOUTS LIKE THIS! | 10 Most Common Mistakes](https://learn.athleanx.com/articles/never-do-home-workouts-like-this-10-most-common-mistakes) - Doing home workouts can seem like a bad idea to those who fear losing all of their muscle gains by training away from the gym. In this video, I’m going to show you that this is not something to be fearful of as long as you avoid these 10 most common home workout mistakes. In
- [Home Pull-Up | Push-Up Workout (ALL LEVELS!)](https://learn.athleanx.com/articles/home-pull-up-push-up-workout-all-levels) - A great home workout for your upper body can consist of just a pull-up and a push-up and deliver incredible results. In this video, I’m going to show you how to use these two popular bodyweight exercises in your home to build muscle and make gains despite not working out in the gym. From the
- [Hrithik Roshan 60 Day Transformation (THE TRUTH!)](https://learn.athleanx.com/articles/hrithik-roshan-60-day-transformation-the-truth) - Hrithik Roshan is a famous Bollywood actor who has stirred up a buzz with his incredible body transformation where he went from fat to fit in just 2 months for his newest movie WAR. In this video, I am going to delve into what I believe is the truth behind his transformation and what you
- [Do This Home Exercise EVERY Day! (NO EQUIPMENT)](https://learn.athleanx.com/articles/do-this-home-exercise-every-day-no-equipment) - If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances
- [29 Home Exercise Hacks (TOTAL BODY!)](https://learn.athleanx.com/articles/29-home-exercise-hacks-total-body) - If you are stuck at home and in need of some new creative home exercise options, this video is for you. Here I show you 29 home exercise hacks that you can use in any home workout to train your entire body without missing a beat. Just because you can’t get to a gym to
- [The 6 BEST Triceps Exercises (ANATOMY BASED)](https://learn.athleanx.com/articles/the-6-best-triceps-exercises-anatomy-based) - When it comes to choosing tricep exercises, there are many to choose from. In this video, I am going to give you the top 6, or as I like to call them, the Super 6 exercises to build your triceps. To make these selections, we first need to dive into the anatomy of the triceps
- [BIG Biceps | LIGHT Weight (6 Minute Workout!)](https://learn.athleanx.com/articles/big-biceps-light-weight-6-minute-workout) - If you want to build big biceps you don’t necessarily have to always focus on lifting heavy weight. In this video, I’m going to give you a complete biceps workout that you can do with lighter weights than you normally lift and still get massive growth in your biceps. This entire workout will take under
- [Do This EVERY Day | NO More Low Back Pain! (30 SECS)](https://learn.athleanx.com/articles/do-this-every-day-no-more-low-back-pain-30-secs) - If you suffer from occasional or even chronic low back pain, you are definitely going to want to watch this video. I’m going to show you a single exercise that you can do anywhere, every single day, that won’t take you more than 30 seconds to do and will help you to get rid of
- [NEVER DO PULL-UPS LIKE THIS! | 10 Most Common Mistakes](https://learn.athleanx.com/articles/never-do-pull-ups-like-this-10-most-common-mistakes) - The pull-up is one of the most commonly performed, and misperformed, exercises in the gym. In this video, I’m going to show you how to never do them incorrectly again and give you the fixes for the 10 most common pullup mistakes. Whether you can do 10 pull-ups or more now or struggle to do
- [How to Get Big Shoulders (FROM THE SIDE!!)](https://learn.athleanx.com/articles/how-to-get-big-shoulders-from-the-side) - If you want to get big shoulders that look good from every angle, then this is the video you’re going to want to watch. The key to building bigger shoulders is to make sure that you train every head of the delts. That said, while the middle delt is most responsible for creating the look
- [The World’s FASTEST Chest Workout (INTENSE!)](https://learn.athleanx.com/articles/the-worlds-fastest-chest-workout-intense) - If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to
- [8 Worst Bodyweight Exercises Ever (STOP DOING THESE!)](https://learn.athleanx.com/articles/8-worst-bodyweight-exercises-ever-stop-doing-these) - The worst bodyweight exercises are often times the most common calisthenic exercises. In this video, I’m going to show you 8 bodyweight exercises you’ll want to stop doing, and more importantly, the exercise substitutions you should make to keep the gains coming and prevent injury from doing the wrong things. 1. BENCH DIPS We start
- [8 Minute Home Ab Workout (GUARANTEED ABS!)](https://learn.athleanx.com/articles/8-minute-home-ab-workout-guaranteed-abs) - If you have 8 minutes, you have plenty of time to follow along with this brutal 8 minute home ab workout that requires nothing more than a single pair of dumbbells and some room on the floor. Many times, when people are doing their ab workouts at home they forget to incorporate some of the
- [Don’t Ignore THIS Early Warning Sign - MUSCLE LOSS!!](https://learn.athleanx.com/articles/dont-ignore-this-early-warning-sign-muscle-loss) - If you ever wondered why you aren't making the gains you should, then you NEED to see this video. You may have missed the early warning signs!
- [Can’t Build a BIG CHEST with Bench Press? Just Do THIS!!](https://learn.athleanx.com/articles/cant-build-a-big-chest-with-bench-press-just-do-this) - So you can’t build a big chest no matter how often or how much you bench press? In this video, I’m going to show you the biomechanical and scientific reason why this is the case for you and, more importantly, give you an exercise for your chest that will make it grow better than everything
- [How to Get Wider Shoulders (FAST!!)](https://learn.athleanx.com/articles/shoulders-for-men/how-to-get-wider-shoulders-fast) - If you want to build wider shoulders fast you need to narrow your shoulder exercise selection and broaden the weight selection you use when performing them. In this video, I show you how a simple side lateral shoulder raise can do everything you need it to do to create extra width in your delts. You
- [How to Get Wider Triceps (WORKS EVERY TIME!)](https://learn.athleanx.com/articles/how-to-get-wider-triceps-works-every-time) - If you have skinny triceps that you want to make wider, especially when viewed from behind, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your triceps and get bigger, thicker arms in the process. Many times people focus on the front of
- [PERMANENT Fix for IT Band Pain!!](https://learn.athleanx.com/articles/permanent-fix-for-it-band-pain) - If you have IT Band Syndrome or pain on the outside of your knee or thigh, then you know how debilitating it can be to your running, biking and lifting. In this video, I’m going to show you a permanent fix for your IT band that is not going to involve a single bit of
- [I Did the “Baby Shark Ab Workout” for 30 Days (THIS IS WHAT HAPPENED!)](https://learn.athleanx.com/articles/abs-for-men/i-did-the-baby-shark-ab-workout-for-30-days-this-is-what-happened) - There are ab workouts and then there are ridiculous ab workouts. In this video, Jesse shows what happened when he followed the “Baby Shark Ab Workout” for 30 days. This was the result of losing a bet with his buddies. Given that he works for a fitness company, they thought it would be funny if
- [Squatting Knees Over Toes (THE TRUTH!)](https://learn.athleanx.com/articles/squatting-knees-over-toes-the-truth) - If you squat you have likely been told to never let your knees go past your toes. If you do, you will likely damage your knees, tendons and integrity of your joints. In this video, I’m going to tell you the truth about squatting knees over toes and break down the biomechanics of the squat
- [Stop Doing These 11 Exercises (DO THESE INSTEAD!)](https://learn.athleanx.com/articles/stop-doing-these-11-exercises-do-these-instead) - Nobody wants to waste their time doing exercises that don’t work. That said, even good exercises can become bad ones when they are performed incorrectly. However, certain movements deserve the title of the “worst exercise ever” simply because of their low reward, high risk nature. In this video, I’ll show you 11 of the worst
- [How to Get Bigger Legs Fast (QUARTER SQUATS!)](https://learn.athleanx.com/articles/how-to-get-bigger-legs-fast-quarter-squats) - If you want to get bigger legs fast and you feel like you’ve tried everything, you may want to make sure you watch this video first. Here, we revisit the abbreviated range of motion squat, or quarter squat. I’m not just going to show you a new benefit to a long ago dismissed leg exercise
- [The BEST Dumbbell Exercises - ABS EDITION!](https://learn.athleanx.com/articles/abs-for-men/the-best-dumbbell-exercises-abs-edition) - When it comes to ab training, you would be making mistake if you did not include dumbbell exercises into your workouts. In this video, I’m going to show you the best dumbbell exercises for abs, each based on a different training criteria. I’m going to cover the categories of strength, power, hypertrophy, metabolic training, total
- [THIS is How to Lose Fat (WORKS EVERY TIME!)](https://learn.athleanx.com/articles/this-is-how-to-lose-fat-works-every-time) - If you are wondering how to lose fat then you are going to want to watch this video. It doesn’t matter which diet plan you are following right now to lose weight, the key to your long term permanent success lies much deeper. Even science based diet plans that claim to prove the fastest way
- [Train Like an NFL Player (FOOTBALL WORKOUT!)](https://learn.athleanx.com/articles/train-like-an-nfl-player-football-workout) - If you ever wondered whether you could cut it as an NFL player, you first have to see if you can make it through an NFL football workout. In this video, I take former Green Bay Packers Super Bowl Champion Greg Jennings through a dynamic leg workout to help him build explosive strength and athleticism.
- [Lifting Weights STUNTS Growth (THE TRUTH!!)](https://learn.athleanx.com/articles/lifting-weights-stunts-growth-the-truth) - Have you been told that lifting weights will stunt your growth if you start at too early of an age? In this video, I’m going to dig into the science of workout stress and see what impact it plays on developing bones and ultimately the height of the person lifting the weights. Is there a
- [Workout Volume is Killing Your Gains!](https://learn.athleanx.com/articles/workout-volume-is-killing-your-gains) - I'm going to ask you a super important question. Maybe the most important question you can be asked when it comes to seeing results from your training. Ready?
- [Workout Mistake - The Big FAT Strength Lie!](https://learn.athleanx.com/articles/workout-mistake-the-big-fat-strength-lie) - I'm going to go into a bit of "Jeff Rant Mode" in this video, but for good reason. This is so important and it needs to be heard and quite honestly...
- [10 Minute Leg Workout (METABOLIC MASSACRE!)](https://learn.athleanx.com/articles/legs-for-men/10-minute-leg-workout-metabolic-massacre) - It's just 10 minutes! How hard can it really be?? That's what WWE Superstars Sheamus and the Tag Team Champion Uso's thought too. Famous last words! I have a feeling that you'll be looking a lot like these guys when you're done...
- [The TRUTH About Planks (IT’S UGLY!)](https://learn.athleanx.com/articles/abs-for-men/the-truth-about-planks-its-ugly) - Have you ever been told any of the following things? "Planks are great for core stability, help build strong gluts, help prevent low back pain, and help create good posture?" Now, would you like to hear the truth?
- [The GREATEST Shoulder Warmup - You’ve NEVER Tried!](https://learn.athleanx.com/articles/shoulders-for-men/the-greatest-shoulder-warmup-youve-never-tried) - Did you know, the shoulder joint is the one most often injured and muscularly imbalanced in the body? Try to press overhead when this is the case and you know it. IT HURTS! But it doesn't have to anymore and here's how to fix it...
- [The Fastest Way to Get Stronger (WORKS EVERY TIME!)](https://learn.athleanx.com/articles/the-fastest-way-to-get-stronger-works-every-time) - So here's the deal. I'm going to show you exactly how to do this and the exact exercises you need to perform to do it fast. BUT...
- [The Fastest Way to Big Biceps (WORKS EVERY TIME!)](https://learn.athleanx.com/articles/the-fastest-way-to-big-biceps-works-every-time) - There are two ways to build bigger biceps: "The Slow Way" and "The Fast Way" ... I figured you'd want to know the fast way!
- [The Best Bench Press Variation for Chest (WINNER!)](https://learn.athleanx.com/articles/the-best-bench-press-variation-for-chest-winner) - If you could only do one single variation of the bench press, which one would it be? Choose one of the following: 1) Barbell Bench Press. 2) DB Bench Press. 3) Machine Bench Press
- [The 6 Best Lifts for NEW Muscle Growth (GUARANTEED!)](https://learn.athleanx.com/articles/the-6-best-lifts-for-new-muscle-growth-guaranteed) - If you're serious about improving your body and overall strength, you likely do the "big lifts". You know... squats, deadlifts, overhead presses, pullups, etc. but what if you are a bit "stuck" on those?
- [Stop Doing Abs Like This! (SAVE A FRIEND)](https://learn.athleanx.com/articles/abs-for-men/stop-doing-abs-like-this-save-a-friend) - Be honest with me, do you do the exercise I show you? If so, I want to show you a few things you're definitely going to want to pay attention to...
- [Skinny Guy Builds Muscle (HIS STORY!)](https://learn.athleanx.com/articles/skinny-guy-builds-muscle-his-story) - You guys have been asking where Jesse has been and ow his progress is coming along? So instead of being the messenger and telling you about him; he wanted to tell you himself!
- [Stronger, Healthier & Ripped at 40 (HOW HE DID IT!)](https://learn.athleanx.com/articles/stronger-healthier-ripped-at-40-how-he-did-it) - Have you ever wished you were either a little or a LOT... Stronger, leaner, healthier? If so, you're in good company. And even better: you're in luck with this video
- [RIPPED ABS - Beginner Ab Workout (5 Minutes!)](https://learn.athleanx.com/articles/abs-for-men/ripped-abs-beginner-ab-workout-5-minutes) - With January already a week down... Are you closer now than you were a week ago to your healthiest body ever in 2019? To get there you're going to need a strong core and I've got you covered...
- [Jesse vs. Greg Jennings (MADDEN CHALLENGE!)](https://learn.athleanx.com/articles/jesse-vs-greg-jennings-madden-challenge) - Jesse really bit off more than he could chew this time. He decided to challenge two time pro bowler and Green Bay Packer Super Bowl Champion Greg Jennings to a game of Madden Football. As you may or may not know, Greg Jennings has been quite synonymous with this popular video game after video footage
- [I Lost 1” On My Arms By NOT Doing This ONE Exercise!](https://learn.athleanx.com/articles/i-lost-1-on-my-arms-by-not-doing-this-one-exercise) - I know this may come as a shock to some of my viewers, but, I lost an inch of size on my arms since this time last year!! Want to know how? I stopped doing this one single exercise!
- [How to Lose Weight WITHOUT Counting Calories!!](https://learn.athleanx.com/articles/how-to-lose-weight-without-counting-calories) - Look, I get it. Calorie counting apps are incredibly popular, BUT, they make you slaves to the process and ultimately lead to noncompliance. However, it doesn't have to be that way at all...
- [5 Best Shoulder Exercises You're NOT Doing!](https://learn.athleanx.com/articles/5-best-shoulder-exercises-youre-not-doing) - If you’re looking for the best shoulder exercises outside of the overhead press and side laterals to build your delts, you’ve come to the right place. In this video, I’m going to show you the 5 best shoulder exercises to help not only get bigger delts, but to increase the weight on the exercises you’re
- [How to Get Bigger Biceps (TALLER & WIDER!)](https://learn.athleanx.com/articles/how-to-get-bigger-biceps-taller-wider) - If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when
- [How to Get Bigger Arms Fast (RAPID RESULTS!!)](https://learn.athleanx.com/articles/how-to-get-bigger-arms-fast-rapid-results) - If you want to get bigger arms there are five things you absolutely have to do. In this video, I’m going to show you the best way to build bigger biceps and triceps, especially when you want to see rapid results. From the way you want to split up your workouts to the exact exercises
- [How to Get a Wider Chest (INNER to OUTER!)](https://learn.athleanx.com/articles/how-to-get-a-wider-chest-inner-to-outer) - To get a wider chest and broader pecs you need not do any crazy exercise. Instead, you need to focus on how you’re doing the chest exercises you’re already doing in your chest workout. In this video, I’m going to show you the best way to perform a bench press, dips, cable crossovers, flyes and
- [How to Fix Tight Hips (WITHOUT STRETCHING!)](https://learn.athleanx.com/articles/how-to-fix-tight-hips-without-stretching) - If you're like, oh I don't know, EVERYONE in the world... you've got some hip tightness!
- [**CRAZY LOUD** Back Crack (INSTANT RELIEF!)](https://learn.athleanx.com/articles/back-for-men/crazy-loud-back-crack-instant-relief) - Does this ever happen to you? Your back feels stiff and you know that it would feel so much better if you could just crack or pop it?? If so, you're in luck today!
- [Heavy Weights VS. Light Weights for Big Biceps (WHICH IS BEST?)](https://learn.athleanx.com/articles/heavy-weights-vs-light-weights-for-big-biceps-which-is-best) - Here's a quick question for you; if you were trying to build big biceps, would you be better off lifting heavy weights or light weights? Be careful - better think this out before you answer!
- [He Did This One Biceps Exercise for 30 Days (WOW!!)](https://learn.athleanx.com/articles/he-did-this-one-biceps-exercise-for-30-days-wow) - If you want to build bigger biceps peaks that look like mountains sitting on your arms, then I’m going to ask you to include this one dumbbell curl variation into your biceps training. All you’ll need is a single dumbbell and proper technique to build bicep peaks that rival Mount Vesuvius. In this video, I
- [Hardgainer Eating Plan (FULL DAY + TIPS!)](https://learn.athleanx.com/articles/hardgainer-eating-plan-full-day-tips) - You've probably heard (especially from me!) how important nutrition is to building muscle. But things can get very complicated. For instance the phrase "EAT BIG / GET BIG" is NOT right if you want to pack on quality muscle and not simply get fat...
- [Full Day of Eating - Jeff Cavaliere (REVEALED!)](https://learn.athleanx.com/articles/full-day-of-eating-jeff-cavaliere-revealed) - What does Jeff Cavaliere eat in a day? In this video, I’m going to reveal what I eat at every single meal; breakfast, lunch, and dinner as well as snacks throughout the day. Many people have wanted to know what to eat to stay ripped and shredded year round without sacrificing hard earned muscle or
- [8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)](https://learn.athleanx.com/articles/8-muscle-gaining-mistakes-men-over-40-fixed) - There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified
- [Do This EVERY Day for Better Posture (GUARANTEED!)](https://learn.athleanx.com/articles/do-this-every-day-for-better-posture-guaranteed) - If you have poor posture, you are likely aware of it and looking for a quick, easy fix. In this video, I am going to show you one simple stretch that you can do to help undo that ugly, slumped posture. Doing this stretch everyday, I guarantee that you will notice an immediate change in
- [Do This EVERY Time You Squat! (HUGE DIFFERENCE)](https://learn.athleanx.com/articles/legs-for-men/do-this-every-time-you-squat-huge-difference) - There's no debating that the squat is critical to leg development and function. But what if you're just not that strong at it OR it causes pain in your knees when you it?
- [Do This EVERY Day for a Flat Lower Belly (GUARANTEED!)](https://learn.athleanx.com/articles/abs-for-men/do-this-every-day-for-a-flat-lower-belly-guaranteed) - If you want to flatten your lower belly you actually have to do more than just diet. In this video, I’m going to show you how even if you create a caloric deficit you still might have a protruding lower abdomen because the muscles in this area, particularly the transverse abdominis, are not as toned
- [Do This Chest Exercise IMMEDIATELY After Bench Press!](https://learn.athleanx.com/articles/do-this-chest-exercise-immediately-after-bench-press) - Over 1.3 Million People on IG saw this and are starting to use this powerful complimentary exercise to the bench press to take their gains to a new level and now you can too!
- [DK Metcalf 1.6% Body Fat - THE TRUTH!](https://learn.athleanx.com/articles/dk-metcalf-1-6-body-fat-the-truth) - Did you ever see what someone with 1.6% body fat looks like? Well, I'm going to show you, but you may be surprised because it's not who you think it's going to be!
- [Big Chest Workout Mistakes (SKINNY GUYS!)](https://learn.athleanx.com/articles/big-chest-workout-mistakes-skinny-guys) - When it comes to building a big chest, there are a few mistakes and disadvantages that are common occurrence for skinny guys in their chest workouts. In this video, I am bringing in our resident hardgainer, Jesse, to show you what those disadvantages and mistakes are, as well as how to address them. These chest
- [Can't Get Big Quads? Just Do THIS!!](https://learn.athleanx.com/articles/legs-for-men/cant-get-big-quads-just-do-this) - If you have skinny legs and can’t seem to get them to grow, I have good news for you. In this video, I am going to give you a simple tip that you can implement into your leg training immediately that will help to finally grow those chicken legs. I’m bringing Jesse in to show
- [Free Weight vs. Bodyweight Exercises (BACK EDITION!)](https://learn.athleanx.com/articles/free-weight-vs-bodyweight-exercises-back-edition) - If you had to choose between free weight exercises or bodyweight exercises for building muscle and strength, which would you pick? In this video, I’m going to break down the most popular back exercises to show you the differences between equivalent movements as they relate to the motions performed in the exercises. Beyond that, you’ll
- [Bench Pressing is NOT Killing Your Gains!!](https://learn.athleanx.com/articles/bench-pressing-is-not-killing-your-gains) - Have you heard the news? Quite a few videos have said that the bench press is a WASTED exercise incapable of maximally building up your chest! Okay...
- [Add 40 LBS to Your Bench Press (NEXT WORKOUT!)](https://learn.athleanx.com/articles/add-40-lbs-to-your-bench-press-next-workout) - I just finished hanging out with an expert powerlifter, THAT 1 LEGGED MONSTER - KC MITCHELL and he showed me something that instantly increased my bench press, and I promise that it will do the same for you!
- [Aamir Khan Workout & Transformation (NEW - 2019!)](https://learn.athleanx.com/articles/aamir-khan-workout-transformation-new-2019) - The man known as "The Perfectionist" is eager and ready to get back into the best shape of his career and I'm excited to play a part in helping him get there!
- [22 Days to “BIGGER” Muscles (GUARANTEED!)](https://learn.athleanx.com/articles/22-days-to-bigger-muscles-guaranteed) - Imagine if I could show you something that would get your "bigger" muscles in just 22 days? And you could start feeling and seeing the difference right away! Would you be interested...?
- [10 MIN Home Workout (NO EQUIPMENT NEEDED!)](https://learn.athleanx.com/articles/10-min-home-workout-no-equipment-needed) - What if I told you that I could show you a workout that: 1) You could do in just 10 minutes... 2) It was scalable to beginner, intermediate or advanced... 3) It will have you sweating like you worked out for 1 hour! Would you be interested?
- [8 Things We DON'T Miss About 90's Bodybuilding!](https://learn.athleanx.com/articles/8-things-we-dont-miss-about-90s-bodybuilding) - Ok, since we're friends; I feel like I can share something really embarrassing with you. Well, you see, it all started in the 1990s...
- [5 WORST WAYS TO LOSE WEIGHT!!](https://learn.athleanx.com/articles/5-worst-ways-to-lose-weight) - It's January, it's a New Year, it's time to lose some weight. BUT... You DO NOT want to do what I'm showing you here. The gyms will be packed with people doing exactly what I show you here. AND...
- [6 BEST Biceps Exercises (DON’T SKIP THESE!!)](https://learn.athleanx.com/articles/6-best-biceps-exercises-dont-skip-these) - When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why
- [5 Red Flags You’re NOT Gaining Muscle!](https://learn.athleanx.com/articles/5-red-flags-youre-not-gaining-muscle) - Ever feel like you may not be gaining muscle as fast or as much as you would like to, despite going to the gym and being consistent with your workouts? In this video, I’m going to show you 5 red flags that can help you determine that this may be the case before it’s too
- [5 “Old School” Ab Exercises You Should STILL Be Doing!!](https://learn.athleanx.com/articles/abs-for-men/5-old-school-ab-exercises-you-should-still-be-doing) - If you have forgotten about these old school ab exercises, then it’s time for a refresher. I’m going to cover 5 abdominal exercises that will be a blast from the past but are still capable of delivering serious six packs to anyone that does them. Each one will be broken down into the component reasons
- [Stop Trying to Touch Your Toes!! (NOT GOOD)](https://learn.athleanx.com/articles/stop-trying-to-touch-your-toes-not-good) - If you have been told that being able to touch your toes is a good barometer of your overall fitness and flexibility, then you need to watch this video. Here I’m going to show you why you not only want to stop trying to touch your toes and instead do the move I show you
- [7 Subtle Exercise Fixes for BETTER Gains (WORK INSTANTLY!)](https://learn.athleanx.com/articles/7-subtle-exercise-fixes-for-better-gains-work-instantly) - What if I told you that I could help you to start getting way better gains on 7 exercises with just one single video? Would you be excited? What if I told you the exercises I'm talking about are...
- [6 Greatest “Muscle Growers” of All Time! (THEN & NOW)](https://learn.athleanx.com/articles/6-greatest-muscle-growers-of-all-time-then-now) - If you've been into fitness for any length of time, you've surely seen your share of fads. The Shake Weight (DUMB!) Electrical Ab Stimulation (SCAM!) Bowflex (WASTE OF SPACE!) But, these 6 will NEVER go out of style and they require ZERO equipment!
- [Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)](https://learn.athleanx.com/articles/do-these-5-bodyweight-exercises-with-ease-cheat-codes) - Ever see someone do a bodyweight exercise that looks really hard and think to yourself; "I'll never be able to do that!" Not so fast...
- [CAPTAIN AMERICA Outdoor Workout Challenge!](https://learn.athleanx.com/articles/captain-america-outdoor-workout-challenge) - Killer OUTDOOR Captain America Workout - The "CHUCK-IT" Challenge. This one has it all! Power... Strength... Explosiveness... Quickness... Stamina!!
- [TAYLOR LAUTNER WORKOUT SECRETS REVEALED - HOW TO GET BIGGER BICEPS!](https://learn.athleanx.com/articles/taylor-lautner-workout-secrets-revealed-how-to-get-bigger-biceps) - Taylor Lautner has proven it's possible to gain lean muscle fast (like 30lbs worth!). Find out his workout secrets that allowed him to pile on this much mass by clicking here...
- [Why Dirty Bulking Probably Won’t Get You Looking like Batman](https://learn.athleanx.com/articles/why-dirty-bulking-doesnt-work) - A dirty bulk, it’s a phase of massive calorie ingestion followed by a phase of semi-starvation to build muscle and then subsequently burn fat. Does it work?
- [WHO'S YOUR FITNESS INSPIRATION?  MY TOP 3 MUSCLE MOTIVATORS](https://learn.athleanx.com/articles/whos-your-fitness-inspiration-my-top-3-muscle-motivators) - Growing up Stallone, Arnold and Ravishing Rick Rude inspired me to want to build muscle. I wanted to look even half as good. Who inspires you? Find out the top 10 fitness inspirations here...
- [5 Things I Learned from Arnold Schwarzenegger...](https://learn.athleanx.com/articles/5-things-i-learned-from-arnold-schwarzenegger) - Not only was he an action hero in my favorite movies, he was my early fitness inspiration. Here's 5 things I learned from him way back then I still apply today.
- [THE NEAR PERFECT GAME - SOMETIMES ALMOST PERFECT IS BETTER THAN PERFECT!](https://learn.athleanx.com/articles/the-near-perfect-game-sometimes-almost-perfect-is-better-than-perfect) - Were you disappointed in Armando Galaragga losing his perfect game bid on a bad call? Don't be. Perfection isn't always better...same applies to nutrition!
- [Serena Williams: 10 Inspiring Fitness Quotes from a Champion with Attitude!](https://learn.athleanx.com/for-women/serena-williams-10-inspiring-fitness-quotes) - What makes Serena a champion is her attitude and perseverance. These 10 quotes give us insight into how she handles setbacks and keeps herself motivated!
- [Serena and the NOT SO SHOCKING DVT?!?](https://learn.athleanx.com/articles/serena-and-the-not-so-shocking-dvt) - While it will come as a surprise to most that Serena Williams could be susceptible to a DVT, there are actually specific reasons why it shouldn't be at all.
- [Is the US Army Fitness Test Getting an AthLEAN-X Makeover?](https://learn.athleanx.com/articles/is-the-us-army-fitness-test-getting-an-athlean-x-makeover) - The US Army announced today that it is scrapping its current method of testing it's soldiers fitness for a more "functional" strength and conditioning approach. Enter AthLEAN-X Training principles.
- [How to Increase Your Bench 20% (IN YOUR NEXT SET!)](https://learn.athleanx.com/articles/how-to-increase-your-bench-20-in-your-next-set) - I review one of the more controversial bench pressing techniques to see whether or not it is something you should do or not do when you train your chest
- [Bulletproof Your Hamstrings - Prevent Injury](https://learn.athleanx.com/articles/legs-for-men/bulletproof-your-hamstrings-prevent-injury) - Nothing puts a halt to your muscle building progress than a hamstring injury. Check out my 2 step combo for "bulletproofing" your hamstrings!
- [Training AFTER a Back Injury (CRITICAL INFO!)](https://learn.athleanx.com/articles/back-for-men/training-after-a-back-injury-critical-info) - I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before.
- [Strength Building Myth or Truth: Should You Be STRETCHING Before Your Workout?](https://learn.athleanx.com/articles/stretching-strength-builder-or-strength-buster) - Could 1 Gym Myth Be Hurting Your Ability to Get Stronger and Build Lean Muscle? Taking advice from gym rats and muscle mags is not always the best way to go.
- [Stretching RIGHT at the WRONG Time (Don't make this mistake!)](https://learn.athleanx.com/articles/stretching-right-at-the-wrong-time-dont-make-this-mistake) - Are you confused about stretching? Did you know that doing the RIGHT stretches at the WRONG time could lead to BIG problems?
- [The BEST exercises and stretches to JUMP HIGHER!](https://learn.athleanx.com/articles/how-to-jump-higher-step-by-step-guide) - Let me help you start jumping much higher than you do now. Starting today, every day! Check out this step by step video!
- [How to Stretch Your Lats... (I MEAN REALLY STRETCH!)](https://learn.athleanx.com/articles/back-for-men/how-to-stretch-your-lats-i-mean-really-stretch) - if you want to build your back as big as you can naturally build it…you’ll have to be sure you learn how to stretch your latissimus dorsi muscles out correctly.
- [The REAL Way to Stretch Your Biceps... (FINALLY FEEL IT!)‏](https://learn.athleanx.com/articles/the-real-way-to-stretch-your-biceps-finally-feel-it‏) - If you want to experience maximal gains in your arms, you will need to learn how to stretch your biceps the right way.
- [How to Stretch Your Triceps... (NOT HOW YOU THINK!)‏](https://learn.athleanx.com/articles/how-to-stretch-your-triceps-not-how-you-think‏) - Learning how to stretch your triceps is something you should do regardless of whether you are just starting out or are an advanced lifter.
- [See What a Herniated Disc LOOKS Like... (WORKOUT INJURIES!)](https://learn.athleanx.com/articles/back-for-men/see-what-a-herniated-disc-looks-like-workout-injuries) - A HERNIATED DISC. These occur most often in the low back and can crush your ability to workout! See what one looks like ...and how to workout to avoid one.
- [BIGGEST Foam Roller Mistake! (Watch BEFORE You Roll)](https://learn.athleanx.com/articles/biggest-foam-roller-mistake-watch-before-you-roll) - Did you know that not only is there a CORRECT direction to roll for each muscle but that rolling in the wrong direction could be worse than not rolling at all!
- [Barbell Curls... (WRIST KILLERS?)](https://learn.athleanx.com/articles/barbell-curls-wrist-killers) - Wrist and forearm pain are a common complaint among lifters. This happens most often when the weight lifted is towards the heavier end of your range.
- [Stop Ankle Sprains (Doing EXACTLY OPPOSITE What You're Doing!)](https://learn.athleanx.com/articles/stop-ankle-sprains-in-just-3-quick-exercises) - If you compete in any type of sport you've likely sprained your ankle. After you watch this video, you are going to see that this was 100% predictable!
- [Fix Ankle Sprains and Squat Deeper (INSTANTLY!)‏](https://learn.athleanx.com/articles/legs-for-men/fix-ankle-sprains-and-squat-deeper-instantly‏) - Ankle sprains are one of the most common injuries. I show you 3 ways you can improve the mobility of your ankle using just a single x-treme band from ATHLEAN-X
- [SHOULDER PAIN - THE WORKOUT CRUSHER](https://learn.athleanx.com/articles/shoulders-for-men/shoulder-injury-preventing-you-from-working-out) - Shoulder pain can destroy the results you hope to get from your workout program. But not all shoulder pain is the same. Find out what you have by reading here
- [Knock Out Knee Pain While Lunging](https://learn.athleanx.com/articles/legs-for-men/stop-knee-pain-while-lunging) - Knee Pain with leg exercises is extremely common. Most gym goers deal with some sort of discomfort...but don't have to! Fix your knee pain with this unique combo
- [Got Shoulder Pain? Here's Your Shoulder Press Solution](https://learn.athleanx.com/articles/shoulders-for-men/shoulder-pain-shoulder-press-solution) - The knee jerk reaction to shoulder pain during lifting is to STOP lifting HOWEVER...I think that could potentially be the WORST thing you could be doing.
- [Squat Form SUPERTIP... (Fixes Knee Pain Too!)](https://learn.athleanx.com/articles/legs-for-men/fix-knee-pain-squat-tip) - THE SQUAT...if it's done wrong, not only does your leg development suffer but it can seriously screw up your knees and back! Try this knee saving tip!
- [Elbow Pain with Nosebreakers... (The Cause!)](https://learn.athleanx.com/articles/elbow-pain-with-nosebreakers-the-cause) - That annoying pop in my elbow on every rep I do!! This actually happens to 30% of people that lift weights. Is it happening to you? Want to see how to fix it?
- [Back Pain With Ab Exercises (WHAT TO DO)](https://learn.athleanx.com/articles/abs-for-men/back-pain-with-ab-exercises-what-to-do) - Let's face it. Your muscles are lazy. They always look for the easy way out of an exercise. See how the abs "get lazy" here (and why it's so bad)
- [Shoulder Pain Working Out... (Plus my 4 Favorite Words!!)](https://learn.athleanx.com/articles/shoulders-for-men/working-out-with-a-shoulder-injury-you-can-if) - You grab a pullup bar and feel a sharp pain in your shoulder when you pull or you get a dull throb after you let go of the bar. In either case, this will help.
- [Do Pullups Cause You Elbow Pain?](https://learn.athleanx.com/articles/do-pullups-cause-you-elbow-pain) - Does the inside of your elbow hurt when you do pullups? This is very common. See what causes it, a quick fix for it, how to prevent it from coming back!
- [How to Fix Low Back Pain... (ONCE AND FOR ALL!)‏](https://learn.athleanx.com/articles/back-for-men/how-to-fix-low-back-pain-once-and-for-all‏) - Low back pain is one of the most common and debilitating injuries. I show you a single exercise that you can use to start getting low back pain relief.
- [Fix Popping, Painful, Grinding Shoulders... (EXERCISE FIX)‏](https://learn.athleanx.com/articles/shoulders-for-men/fix-popping-painful-grinding-shoulders-exercise-fix‏) - I’m going to show you a short term and long term fix for shoulder pain and the popping, cracking, etc that goes along with it.
- [Bench Press Pain Solution... (1 SIMPLE DRILL)‏](https://learn.athleanx.com/articles/bench-press-pain-solution-1-simple-drill‏) - The bench press is one of the best chest builders and biggest sources of shoulder pain. I show you a quick drill you can do before your bench press.
- [ACL Tear - Testing Your Knee BEFORE it Happens!](https://learn.athleanx.com/articles/legs-for-men/acl-tear-testing-your-knee-before-it-happens) - This NFL season, knee injuries are way up (especially ACL tears). Test your knee to see how "ACL-Proof" it is and prevent knee injuries!
- [The #1 Cause of KNEE PAIN When Working Out Is...](https://learn.athleanx.com/articles/legs-for-men/the-1-cause-of-knee-pain-when-working-out-is) - There's no escaping knee pain! BUT What's causing it? Want a hint? 99% of the time it's NOT your knee! See what the REAL source of your knee pain is.
- [Knee Pain with Lunges... (HERE'S THE SOLUTION!)](https://learn.athleanx.com/articles/legs-for-men/knee-pain-with-lunges-heres-your-solution) - As someone that has dealt with some pretty sharp knee pain when lunging...I can tell you WHY this may be happening to you but more importantly...How to fix it!
- [Knee Pain When Squatting, Running, Jumping.... (FIX THIS!)](https://learn.athleanx.com/articles/legs-for-men/knee-pain-when-squatting-running-jumping-fix-this) - I show you how four muscles in the hip actually contribute to the pain and tension felt in the Iliotibial band and what you need to do to fix them.
- [The BEST Leg Exercises for SCREWED up Knees!](https://learn.athleanx.com/articles/legs-for-men/the-best-leg-exercises-for-screwed-up-knees) - I show you two very big reasons why this happens, and what leg exercises you should start doing to eliminate the knee pain and build stronger legs.
- [In Depth FREE BACK WORKOUT Video (Plus KEY Strength Test you have to try!)](https://learn.athleanx.com/articles/back-for-men/in-depth-back-workout-video) - "Out of sight, out of mind"? Those that know better make sure to train their backs just as hard as their "beach muscles." In Depth FREE BACK WORKOUT Video.
- [Build Muscle OR Burn Fat  (The "Bulking and Cutting" Myth)](https://learn.athleanx.com/articles/build-muscle-or-burn-fat-bulking-cutting-myth) - Bulking and cutting is a myth. You CAN simultaneously BUILD muscle and STRIP excess bodyfat! (See the results for yourself in this video).
- [What OVERTRAINING Looks Like! Don't Make This Mistake!](https://learn.athleanx.com/articles/what-overtraining-looks-like-dont-make-this-mistake) - Your training volume must not exceed your capacity to recover from it. Ignore this and you will OVERTRAIN. I see guys continue to get this wrong all the time.
- [Is THIS the BEST Squat Variation?](https://learn.athleanx.com/articles/best-squat-variation) - The traditional back squat has it's limitations. Time to address them all with one exercise! Introducing the KICKSTAND SQUAT Your newest leg training weapon.
- [Got UNEVEN Muscles? (See why and how to fix them!)](https://learn.athleanx.com/articles/uneven-muscles-and-how-you-can-fix-them) - Most likely, you've got uneven muscles. But, in almost all cases...They CAN be fixed! I'm not just talking about SIZE differences between right and left sides.
- [The EASIEST Bodyweight Exercise (You CAN'T Do!!)](https://learn.athleanx.com/articles/the-easiest-bodyweight-exercise-you-cant-do) - As a strength coach, I've learned to never underestimate the power of OVERLOAD! It can be created using...Dumbbells Machines Barbells...OR Just your bodyweight!
- [Rotator Cuff Exercises (Why EVERY WEIGHTLIFTER Needs Them!)](https://learn.athleanx.com/articles/rotator-cuff-exercises-why-every-weightlifter-needs-them) - Shoulder pain is the second leading injury that keeps guys out of the gym?!? There's one HUGE reason why this is. You're NOT training your rotator cuff enough!
- [Are Your Hips PREVENTING Muscle Gain? (Try This Test!)](https://learn.athleanx.com/articles/are-your-hips-preventing-muscle-gain-try-this-test) - Did you know that two of the most anabolic exercises ever DEMAND that you have enough hip mobility? If you have bad mobility you're going to have difficulty.
- [How To REALLLLY Stretch Your Quads!! (RIGHT)](https://learn.athleanx.com/articles/legs-for-men/how-to-realllly-stretch-your-quads-right) - In order for stretching to work, it has to be done...RIGHT! That said, are you REALLY stretching your quads right?
- [Do You Do THIS When You Squat? (FIX IT)](https://learn.athleanx.com/articles/legs-for-men/do-you-do-this-when-you-squat-fix-it) - The squat is one of the most functional exercises there is! The Butt Wink is one of the most common squat form mistakes.
- [The Quad-Gate Scandal!! (How to Stretch BEFORE Working Out)](https://learn.athleanx.com/articles/the-quad-gate-scandal-how-to-stretch-before-working-out) - I'll explain to you the KEY differences between how to stretch quads and legs and how NOT stretch for a workout or game!
- [Overhead Press More Weight... (3 Minute Fix!)](https://learn.athleanx.com/articles/shoulders-for-men/overhead-press-more-weight-3-minute-fix) - The overhead press...if done right, is one of the best upper body muscle builders. Period. That said...Most people forget to do one very important thing!
- [Two BEST Moves for a WIDER BACK (One will Surprise You!)](https://learn.athleanx.com/articles/back-for-men/two-best-moves-for-a-wider-back-one-will-surprise-you) - Want to know how to get wider lats? Good news. I can help! And...I can show you in just 2 moves! Two BEST Moves for a WIDER BACK (One will Surprise You!)
- [Get Triceps that Tear T-Shirts!! (Workout Video)](https://learn.athleanx.com/articles/get-triceps-that-tear-t-shirts-workout-video) - Guys looking for arm size usually look to the biceps first AND...Completely mess up their triceps workouts when they do pay attention to them!
- [Why Your GRIP Could Be Making Your Lats SMALLER! (Fix Inside)](https://learn.athleanx.com/articles/back-for-men/why-your-grip-could-be-making-your-lats-smaller-fix-inside) - Your back isn't growing like it should be! Why Your GRIP Could Be Making Your Lats SMALLER!
- [How Many Reps Should You Do on Bodyweight Exercises (ANSWER!)](https://learn.athleanx.com/articles/how-many-reps-should-you-do-on-bodyweight-exercises-answer) - It's a question that even the most experienced lifters asks. "How Many Reps Should I do" especially with... BODYWEIGHT EXERCISES. See the important answer here.
- [Sneaky Sports Drink Tactic (DON'T BE FOOLED!)](https://learn.athleanx.com/articles/sneaky-sports-drink-tactic-dont-be-fooled) - If you're at all active you've likely reached for a sports drink to quench your thirst. Maybe even during a workout. UH-OH! Could be a BIG mistake.
- [Flexibility vs. Mobility (Which is MORE Important?)](https://learn.athleanx.com/articles/flexibility-vs-mobility-which-is-more-important) - If you could have more flexibility or mobility, which would it be? Be careful. There is just one right answer! See what it is and how it impacts your workouts!
- [Watch This BEFORE Skipping Your Next Workout! (UNCENSORED)](https://learn.athleanx.com/articles/abs-for-men/watch-this-before-skipping-your-next-workout-uncensored) - Guys will write in every day asking me the "secret" or "shortcut" for looking the way I do 365 days a year. Well...Here it is. The plain, no b.s. "secret."
- [Are You SCREWING Up Your WARMUP? (Big Workout Mistake!)](https://learn.athleanx.com/articles/are-you-screwing-up-your-warmup-big-workout-mistake) - You'd think the biggest gripe I have about "warm-ups" is that they are not long enough...NOPE! In fact it's the opposite. And it's costing you in your workout!
- [Top 10 Best Workout Songs (WILL GET YOU FIRED UP!)](https://learn.athleanx.com/articles/top-10-best-workout-songs-will-get-you-fired-up) - The Top 10 Best Workout Songs Ever! Sure, the spoken word can be incredibly inspiring. But add in some beats...You might feel like you can run through a wall!
- [Nail the Deadlift Setup EVERY Time (1 Tip!)](https://learn.athleanx.com/articles/legs-for-men/nail-the-deadlift-setup-every-time-1-tip) - See how to master the deadlift setup with one easy to implement tip here... Lots of guys steer clear of this exercise all together...BIG MISTAKE!
- [This Will FRY Your BICEPS...In Just 1 Set!](https://learn.athleanx.com/articles/this-will-fry-your-biceps-in-just-1-set) - Who knew that the key to getting bigger biceps was..This biceps "workout" can literally take you less time than it takes to watch the video!
- [Brrrrr....(My Ice Bucket Challenge!)](https://learn.athleanx.com/articles/brrrrr-my-ice-bucket-challenge) - Never one to back down from a challenge...A member of TEAM ATHLEAN issued the "Ice Bucket Challenge" to me. I answered.
- [Top 10 Workout Myths - BUSTED!! (How Many Did You Believe?)](https://learn.athleanx.com/articles/top-10-workout-myths-busted-how-many-did-you-believe) - For as long as guys have been working out...There have been WORKOUT MYTHS! Sure, broscience may be a new term.See the Top 10 Workout Myths BUSTED Here!
- [HUGE HOME WORKOUT TIP (See a Difference in One Set!!)](https://learn.athleanx.com/articles/huge-home-workout-tip-see-a-difference-in-one-set) - This one tip actually allowed me to turn my shoulders from a weak point into a strength! And, it's ridiculously easy to do. Huge Home Workout Tip to Build Muscle
- [How your FEET can "F" Up your Workout...](https://learn.athleanx.com/articles/how-your-feet-can-f-up-your-workout) - Imagine if your feet were costing you 50-100lbs on your squat? What if your flat feet were causing you to run slower?
- [Complete Triceps Workout (Use at Home or Gym!)](https://learn.athleanx.com/articles/complete-triceps-workout-use-at-home-or-gym) - See every set of this triceps workout! Realizing that not everyone who follows me has access to a gym I filmed a quick home alternative to every exercise as well!
- [Barbells vs Dumbbells vs Cables (WHICH is BETTER?)](https://learn.athleanx.com/articles/barbells-vs-dumbbells-vs-cables-which-is-better) - One of my athletes asked "If you could only choose one to train with, BARBELLS, DB'S or CABLES...Which would it be?" I answered him by showing him one exercise.
- [The IMPOSSIBLE Pullup (Can You Do ONE?)](https://learn.athleanx.com/articles/back-for-men/the-impossible-pullup-can-you-do-one) - The Impossible Pullup (Can You Do ONE?) I gave it my best shot...And I still came up just a bit short! Only 3% Are Able to Do This Pullup Variation!
- [The MYTH About HIGH REPS... (Wish I knew this a long time ago!)](https://learn.athleanx.com/articles/the-myth-about-high-reps-wish-i-knew-this-a-long-time-ago) - Did you know...You CAN build muscle with higher reps? Let me show you here! See a "HOCKEY SET" in action here.
- [Monster 31 INCH Biceps (New RESEARCH!)](https://learn.athleanx.com/articles/monster-31-inch-biceps-new-research) - Stop me if you've seen this before. "Scientists discover secret to..." Well, before you believe the hype (and B.S) you've got to see this.
- [Toes to Bar Challenge (How NOT to Work Your Abs!)](https://learn.athleanx.com/articles/abs-for-men/toes-to-bar-challenge-how-not-to-work-your-abs) - The "Toes to Bar" exercise is either a great way to work your abs OR a terrible way to waste your time! Well, it's how you do it that makes all the difference.
- [Workout Motivation (HIT HATERS WHERE IT HURTS!)](https://learn.athleanx.com/articles/workout-motivation-hit-haters-where-it-hurts) - Not much to say about this one except...This might hurt "certain" people. If you're reading my emails...You're likely not the type that gets called out here.
- [Kick Start Your Bicep Growth (2 PHASE PLAN INSIDE!)](https://learn.athleanx.com/articles/kick-start-your-bicep-growth-2-phase-plan-inside) - The thing about "slow-to-grow" biceps is that you actually have to do opposite what you think you'd have to do. 2 Phase Plan to Force Biceps Growth!
- [3 Words GUARANTEED To MAKE You Work Out....](https://learn.athleanx.com/articles/3-words-guaranteed-to-make-you-work-out) - Happy New Year!! What? It's too early? Actually not at all...See why these 3 words are the exact words you needed to hear today!
- [How to Make ANY Ab Exercise Harder (TAKES 2 SECONDS!)](https://learn.athleanx.com/articles/abs-for-men/how-to-make-any-ab-exercise-harder-takes-2-seconds) - What if I told you there was a way to make any ab exercise harder AND Therefore, more effective! That takes just 2 seconds to do. Well, there is, and this is it.
- [Cheat Days - Fitness Mythbuster Revealed!](https://learn.athleanx.com/articles/cheat-days-fitness-mythbuster-revealed) - Let's get to the bottom of this fitness myth once and for all. Find out if "cheat days" are helping or hurting your chances for six pack abs! Details inside!
- [MUSCLE CONFUSION PRINCIPLE - DON'T LET YOUR WORKOUT ROUTINE GET ROUTINE](https://learn.athleanx.com/uncategorized/muscle-confusion-principle-dont-let-your-workout-routine-get-routine) - Are you getting the consistent and steady results you'd hope for from your workout routine? No? Time to confuse your muscles into new growth.
- [HOW MUCH WEIGHT SHOULD I LIFT - THE #1 MUSCLE BUILDING QUESTION IS ANSWERED](https://learn.athleanx.com/articles/how-much-weight-should-i-lift-the-1-muscle-building-question-is-answered) - "How Much Weight Should I Lift?" It's such a loaded question that's usually difficult to answer...until now!
- [THE BEST TIME TO WORKOUT TO BUILD LEAN MUSCLE](https://learn.athleanx.com/uncategorized/the-best-time-to-workout-to-build-lean-muscle) - Find out what the absolute best time to workout is if your goal is to build lean muscle. Some think it's first thing in the morning. I'll show you why not....
- [SLEEP YOUR WAY TO BIGGER BICEPS](https://learn.athleanx.com/articles/sleep-your-way-to-bigger-biceps) - If you're working out hard but aren't getting enough hours of sleep each night...you might as well have not showed up at the gym in the first place.
- [MAXIMUM MUSCLE BUILDING - WHEN 8 REPS BECOMES THE NEW 12 REPS](https://learn.athleanx.com/articles/maximum-muscle-building-when-8-reps-becomes-the-new-12-reps) - Sets, reps, rest times, intensity, workout length....ugh...it's all so confusing. Too many things to think about. That is until now! Let AthLEAN-X spell it out for you...details inside
- [FAT BURNING WORKOUT OF THE WEEK - THE HILL FROM HELL](https://learn.athleanx.com/articles/fat-burning-workout-of-the-week-the-hill-from-hell) - The best way to burn fat fast is to do what I call metabolism igniting workouts. This hill running workout is just that. Come check out what I mean...
- [THE ATHLEAN-X BEN MAY INTERVIEW - PART 1](https://learn.athleanx.com/articles/the-athlean-x-ben-may-interview-part-1) - The newly crowned "MR. X" of the Year, Ben May tells you in part 1 of our interview how he burned fat fast and gained lean muscle and just 90 days on AthLEAN-X
- [Ultimate Arms - Sneak Peek and FAQ](https://learn.athleanx.com/articles/ultimate-arms-sneak-peek-and-faq) - The Ultimate Arms program represents my life's journey of overcoming having toothpicks for arms to now where they are possibly my most muscular feature. I want to make sure that I shorten that journey for you so that you don't have to spend years figuring it out like I had to. If you have any questions about the Ultimate Arms program, you will likely find it here!
- [MACHINES VS. FREE WEIGHTS – THE FINAL WORD!](https://learn.athleanx.com/articles/machines-vs-free-weights-the-final-word) - Have you wondered what you should be spending your time doing at the gym? Should you be lifting free weights or machines? Choosing the wrong one can waste a lot of your time. Find out exactly what to do inside...
- [KILLSWITCH - Why NOT Switching Exercises is a HUGE Workout Mistake](https://learn.athleanx.com/articles/when-to-switch-exercises) - "The only difference between a rut and a grave is the depth". This is one of my favorite sayings particularly when it comes to fitness. Sometimes, change isn't just needed to provide a feeling of discomfort to keep you on your toes and awake through your workout, but it's what your body is craving in order to provide you with any noticeable results!
- [THE HOTEL GYM GUIDE TO A GREAT WORKOUT ANYPLACE](https://learn.athleanx.com/articles/the-hotel-gym-guide-to-a-great-workout-anyplace) - Most hotel gyms are underequipped, small or just plain dungy. Here's how to turn even the worst hotel gym into your own personal ab producing studio. Details...
- [AthLEAN-X TNT SERIES - FOCUSED EFFORT...UNCONTROLLED MUSCLE GROWTH!](https://learn.athleanx.com/articles/targeted-muscle-group-training-focused-effort-uncontrolled-muscle-growth) - It seems that we've all got that one or two (or maybe even more) muscle groups that just DON'T respond to any type of workout or technique.
- [BUILDING A 'TREASURE CHEST' WITH ATHLEANX TNT SERIES!](https://learn.athleanx.com/articles/building-a-treasure-chest-with-athleanx-tnt-series) - Of all the muscle groups in the body, none command the respect of a powerful, fully developed, defined chest.
- [4 EXERCISES TO BOOST GROWTH HORMONE NATURALLY AND QUICKLY!](https://learn.athleanx.com/articles/4-exercises-to-boost-growth-hormone-naturally-and-quickly) - Ever wish you could get the benefits of HGH without having to resort to dangerous drugs and shady doctors? Boost your own natural levels with 4 quick exercises.
- [IS YOUR PROTEIN BAR REALLY A CANDY BAR?](https://learn.athleanx.com/articles/is-your-protein-bar-really-a-candy-bar) - There are so many protein bars on the market today for building muscle. The problem is...more than half of them are making you fat! Find out which ones here.
- [ALL PROTEIN SUPPLEMENTS AND PROTEIN POWDERS ARE NOT CREATED EQUAL](https://learn.athleanx.com/articles/all-protein-supplements-and-protein-powders-are-not-created-equal) - You've heard about soy, whey, hydrolyzed whey, casein, yada yada yada. But what works for building muscle and when should you take it? I'll answer it for you...
- [GLUTAMINE SUPPLEMENTATION - YOUR QUESTIONS ANSWERED](https://learn.athleanx.com/articles/glutamine-supplementation-your-questions-answered) - Get the low down on this important recovery supplement. If you're not taking glutamine you're potentially leaving pounds of muscle and lightning quick recovery on the table! See how much and how often inside...
- [6 SIX PACK ABS KILLERS YOU MUST AVOID IF YOU WANT BEACH BODY ABS THIS SUMMER!](https://learn.athleanx.com/articles/abs-for-men/6-six-pack-abs-killers-you-must-avoid-if-you-want-beach-body-abs-this-summer) - Most guys would love to have six pack abs. But they're doing 6 things critically wrong that is costing them this chance. See what they are right now!
- [HEALTHY SHOULDERS - THE GATEWAY TO TOTAL BODY MUSCLE GROWTH](https://learn.athleanx.com/articles/shoulders-for-men/healthy-shoulders-the-gateway-to-total-body-muscle-growth) - The most vital joint to keep healthy in the body if you want to build big muscles is the shoulders. See why even the slightest slip up here can cause major limitations to your success in the gym.
- [ALCOHOL AND WORKING OUT - IS IT OR IS IT NOT OK?](https://learn.athleanx.com/articles/alcohol-and-working-out-is-it-or-is-it-not-ok) - So you're working out and like to drink alcohol. Is it helping or hurting your efforts in the gym? Find out the definitive answer by reading here.
- [EXERCISE AND JET LAG - THE CURE FOR THE TRAVEL HANGOVER](https://learn.athleanx.com/articles/exercise-and-jet-lag-the-cure-for-the-travel-hangover) - Jet lag cripples almost every traveler at some point. Check out this simple one-two punch for knocking it out that works in any situation!
- [FAT LOSS MEAL PLANS THAT ACTUALLY WORK FOR GUYS](https://learn.athleanx.com/articles/fat-loss-meal-plans-that-actually-work-for-guys) - Most meal plans don't work for guys because they are based on what you CAN'T have. What if there was one that encouraged what you CAN have? Check out more...
- [WEIGHT GAINER POWDERS - THE FAST TRACK TO GETTING FAT](https://learn.athleanx.com/articles/weight-gainer-powders-the-fast-track-to-getting-fat) - Have you ever been desperate to put on muscle weight fast and been told to take a weight gainer? If so...never listen to that person again. Find out the real truth behind what's really in these things and why they don't build muscle at all.
- [MUSCLE BUILDING MEAL PLAN - DOES FRUIT BELONG IN IT?](https://learn.athleanx.com/articles/muscle-building-meal-plan-does-fruit-belong-in-it) - Have you been told that fruit is bad for building muscle? Confused? Don't be. See how and when eating fruit is EXACTLY what your muscles need. Read more here...
- [BUILDING MUSCLE AND BURNING FAT...AT APPLEBEE'S?!?](https://learn.athleanx.com/articles/building-muscle-and-burning-fat-at-applebees) - Didn't think you could eat healthy at Applebee's? Find out how you can build muscle and burn fat fast when you're stuck at yet another unhealthy chain restaurant...Let AthLEAN-X show you the way!
- [SPECIAL SERIES:  What is Wrong With Your Supplements?!?](https://learn.athleanx.com/articles/what-is-wrong-with-your-supplements) - Not all supplements are created equal. In fact, most supplements these days have major problems. It's time to expose the 5 biggest flaws with supplements today
- [The Supplement Puzzle (and its MANY pieces!)](https://learn.athleanx.com/articles/confused-about-supplements) - Knowing which supplements to take and when is one of the biggest questions in the supplement industry. Let Jeff Cavaliere show you how to easily decode it all!
- [They Put THAT in Your Workout Supplements?!?](https://learn.athleanx.com/articles/dangerous-preworkout-supplements) - Do you know what's in your supplements? The companies making them do...and it's amazing that they still use what they're using. Read more about the dangers...
- [GNConfusion - Read This BEFORE Your Next Trip To The Supplement Store](https://learn.athleanx.com/articles/gnc-supplement-store-confusion-and-reality) - Did you know that most supplement stores salesmen earn bigger commissions off certain products than others? Do you think this might influence what they tell you to buy? Read more
- [Supplements That Taste GREAT...Leave a Bad Taste In My Mouth!](https://learn.athleanx.com/articles/best-tasting-bodybuilding-supplements) - If your supplement tastes like candy...there's a good chance it isn't too far different. Be sure your supplement has in it what it's supposed to. Read here...
- [STRETCH BETWEEN SETS - THE SECRET TO EASY MUSCLE GROWTH](https://learn.athleanx.com/articles/stretch-between-sets-the-secret-to-easy-muscle-growth) - Are you wasting the easiest opportunity you have to build new muscle? See how stretching between sets can unlock maximum muscle growth in just a few seconds.
- [Use It Or Lose It - My #1 Problem With Supplements!](https://learn.athleanx.com/articles/problems-with-taking-bodybuilding-supplements-1) - Ever wonder what the #1 problem with bodybuilding supplements is these days? Do you wish you could trust that your supplements were safe? Find out how you can here...
- [Barbells and Booze:  Why Alcohol After a Workout Can Compromise Your Gains](https://learn.athleanx.com/articles/why-alcohol-after-a-workout-can-compromise-your-gains) - If alcohol is your go-to post-workout drink, you may want to rethink your strategy because there might be some serious gains you’ve been denying yourself.
- [HOW LEBRON'S FUTURE CAN HELP YOUR WEIGHT LOSS EFFORTS!](https://learn.athleanx.com/articles/how-lebrons-future-can-help-your-weight-loss-efforts) - Did you know that Lebron's decision to join the Miami Heat can impact your ability to lose weight? Copy this ONE thing Lebron James did and fat burning becomes easy.
- [ARE YOU TOO OLD TO WORK OUT?!?](https://learn.athleanx.com/articles/are-you-too-old-to-work-out) - Are you too old to work out? Find out the answer to this "age-old" question once and for all. The answer may shock you! Celebrity Fitness trainer reveals all
- [VERTICAL JUMP INJECTION - PUMP UP YOUR UPS WITH JUST 4 EXERCISES](https://learn.athleanx.com/articles/legs-for-men/vertical-jump-injection-pump-up-your-ups-with-just-4-exercises) - Want to be explosive? It all has to do with the legs and the way you're training them. Train like this and transform your quads into two sticks of dynamite!
- [DEEP SQUATTING AND YOUR LOWER BACK - THE FINAL WORD](https://learn.athleanx.com/articles/legs-for-men/deep-squatting-and-your-lower-back-the-final-word) - Deep squats, or "rock bottom" squats as they're called, can turn your lumbar spine into a pile of chalk if done incorrectly. Find out how to squat the right way here...
- [BURN FAT FAST WITH THESE 4 WARP SPEED FAT LOSS EXERCISES](https://learn.athleanx.com/articles/burn-fat-fast-with-these-4-warp-speed-fat-loss-exercises) - Seems like everyone wouldn't mind burning fat. What if you could start burning fat TODAY with 4 easy exercises? Check these out and start warp speed fat loss!
- [HOW 4 MINUTES OF HELL CAN EQUAL A LIFETIME OF RIPPED ABS!](https://learn.athleanx.com/articles/abs-for-men/how-4-minutes-of-hell-can-equal-a-lifetime-of-ripped-abs) - Want to trade 4 measly minutes of your time for an impressive set of ripped abs that can last a lifetime? You've got to see how to make this trade possible.
- [FITNESS MYTH BUSTER - LOSE WEIGHT BY EATING LESS?](https://learn.athleanx.com/articles/fitness-myth-buster-lose-weight-by-eating-less) - Following the 3 meals per day fitness myth? Are you trying to cut back your meals in order to lose weight? If so...you are making a huge mistake.
- [FITNESS MYTH BUSTER - WILL EATING AFTER 6PM PREVENT FAT LOSS?](https://learn.athleanx.com/articles/fitness-myth-buster-will-eating-after-6pm-will-prevent-fat-loss) - Did you know that NOT eating after 6PM every night is actually costing you a chance to burn fat, lose weight and build new muscle?
- [ASK BEN MAY YOUR ATHLEAN-X QUESTIONS!](https://learn.athleanx.com/articles/ask-ben-may-your-athlean-x-questions) - One of the greatest body fat loss transformations on AthLEAN-X was performed by Ben May from England. Now you can copy his same tactics for getting the same results...
- [THE ATHLEAN-X BEN MAY INTERVIEW - PART II](https://learn.athleanx.com/articles/the-athlean-x-ben-may-interview-part-ii) - Wonder what some people do to burn fat fast and build lean muscle? You don't need to wonder. Steal the fat loss secrets of a body makeover champion. Click here
- [THE ATHLEAN-X BEN MAY INTERVIEW PART III](https://learn.athleanx.com/articles/the-athlean-x-ben-may-interview-part-iii) - See the final part of the interview with the man who burned fat fast and built lean muscle in just 90 days using the AthLEAN-X Training System!
- [5 Minute Cardio Challenge - Can You Survive This Workout?](https://learn.athleanx.com/articles/5-minute-cardio-challenge) - Black Friday Workout! Don't have the time? It's just 5 Minutes and will show you why ATHLEAN-X is able to deliver simultaneous fat loss and muscle gain.
- [Heart Pounding Fat Loss Challenge - What Will You Score?](https://learn.athleanx.com/articles/home-fat-loss-workout-challenge) - Introducing the newest ATHLEAN BURST CHALLENGE... What will you score on this heart pounding 4 exercise workout? Try it now!
- [IMPROVE YOUR BENCH PRESS WITH THESE 4 BARRIER BREAKING TIPS](https://learn.athleanx.com/articles/improve-your-bench-press-with-these-4-barrier-breaking-tips) - The bench press is one of the greatest feats of strength a guy can master. Discover my 4 sneaky tricks for breaking barriers when it comes to your bench....
- [THE 4 WORST EXERCISES YOU CAN DO IN THE GYM - 4 TO IGNORE!](https://learn.athleanx.com/articles/legs-for-men/the-4-worst-exercises-you-can-do-in-the-gym-4-to-ignore) - If you're doing ANY of these 4 exercises you can kiss any shot at getting results goodbye. While you're at it, say goodbye to your healthy joints as well!
- [HAS ATHLEAN-X BEEN REPLACED BY DAVID WRIGHT?  DO YOU WANT TO FILL HIS SPOT?!?](https://learn.athleanx.com/articles/has-athlean-x-been-replaced-by-david-wright-do-you-want-to-fill-his-spot) - Has New York Met All-Star 3rd Baseman David Wright traded in AthLEAN-X for "Situational Training" to get in such great shape? Get the details
- [INSIDER SECRETS TO PRO ATHLETE WORKOUTS REVEALED](https://learn.athleanx.com/articles/insider-secrets-to-pro-athlete-workouts-revealed) - No more need to guess what professional athletes are doing to get in great shape. Find out exactly how they're doing it straight from elite pro trainer Jeff Cavaliere's personal workout logs...that you can now copy!
- [YOUR TNT QUESTIONS ANSWERED!!](https://learn.athleanx.com/articles/your-tnt-questions-answered) - Tired of getting frustrated trying to get those stubborn muscle groups to grow? Say hello to AthLEAN-X Target Nuclear Training and experience explosive growth with just 1 extra workout a week...
- [WELCOME REUBEN "DESTRUXION" DURAN TO TEAM ATHLEAN!](https://learn.athleanx.com/articles/welcome-reuben-destruxion-duran-to-team-athlean) - As if professional athletes, Hollywood celebs and S.W.A.T Team members weren't enough...MMA Superstar Reuben Duran joins Team ATHLEAN-X making it the workout program of choice for those that need results and need them fast!
- [THE GREATEST CHEST WORKOUT EVER HAS ARRIVED!](https://learn.athleanx.com/articles/the-greatest-chest-workout-ever-has-arrived) - Who knew guys were just as worried about being flat chested as women? The solution is here. The Greatest Chest Workout Ever has arrived and it's from AthLEAN-X
- [INTRODUCING....????](https://learn.athleanx.com/articles/jeffcavalierecartoon) - Think you've got a creative mind? Then put it to the test and name the brand new Jeff Cavaliere cartoon mascot and win an AthLEAN-X TNT Shoulder workout DVD.
- [The Dr. DRE Way - Be Inspired To Build Lean Muscle at ANY Age!](https://learn.athleanx.com/articles/dr-dre-bulks-up) - One look at Dr. Dre at the Grammy's and you realize that you really can build lean muscle at any age. See how this 50 cent lookalike bulked up inside...
- [Reuben Duran Chokes Out The Competition With AthLEAN-X](https://learn.athleanx.com/articles/reuben-duran-chokes-out-the-competition-with-athlean-x-mma-workout) - Follow the same MMA Workout that UFC rising star Reuben Duran used to nail down his first UFC win. The AthLEAN-X Training System gives you the edge over your competition.
- [THREE REASONS WHY P90X IS NOT THE ANSWER FOR BUILDING MUSCLE](https://learn.athleanx.com/articles/three-reasons-why-p90x-is-not-the-answer-for-building-muscle) - Are you one of the many who have considered doing P90X to build muscle? Or are you one of the many more who have already started and stopped it due to burnout? Click to see why it's not your fault!
- [THE TRUTH ABOUT CARBOHYDRATES AND BUILDING MUSCLE](https://learn.athleanx.com/articles/the-truth-about-carbohydrates-and-building-muscle) - If you're trying to build muscle but don't have a clear idea about how much and what type of carbs you should be eating...you're costing yourself lots of size! Find out how easy it is to get this straight and get bigger muscles.
- [Failing to Gain Lean Muscle?](https://learn.athleanx.com/articles/failing-to-gain-lean-muscle) - One of the most debated concepts for those that workout is whether or not training to failure is necessary to build lean muscle. See the final verdict inside..
- [We Interrupt This Broadcast...To Workout!](https://learn.athleanx.com/articles/we-interrupt-this-broadcast-to-workout) - Do you feel that you just don't have time to workout at home? Most will claim this, but they also watch an average of 35 hours of TV a week! See how to get your workout in WHILE watching your favorite show.
- [How Much Weight to Lift to Build Muscle - You May Be Shocked](https://learn.athleanx.com/articles/how-much-weight-to-lift-to-build-muscle) - The most important variable is when it comes to building muscle is not rep counts, how much weight you should be lifting or even the exercises you're doing...
- [High Grade Omega-3's for Building High Quality Muscle [NEW EVIDENCE]](https://learn.athleanx.com/articles/build-muscle-with-omega-3s) - When undergoing intense strength training your body is constantly in a battle of breaking itself down to build itself back up stronger and bigger. Nutrition and rest/recovery play a huge role in how effective your body is at doing this. BUT, even the best diet is most often lacking in omega-3’s...an "X-factor" in muscle growth as you’re about to see.
- [The 7 Sins of Bicep Training (Special Report)](https://learn.athleanx.com/articles/the-7-sins-of-bicep-training-special-report) - It’s amazing how often I’ll find guys spending entire workouts concentrating on concentration curls in hopes of building mountainous biceps.
- [3 HOUR WORKOUTS OR 3 HOURS OF WORKOUTS PER WEEK?](https://learn.athleanx.com/articles/3-hour-workouts-or-3-hours-of-workouts-per-week) - Still think that working out for up to 3 hours, 2 hours or even 1 hour at a time is necessary to build muscle? See why 3 hours a week is all you need
- [Huge "Strength Stealing" Mistake (STALLS MUSCLE GROWTH!)](https://learn.athleanx.com/articles/huge-strength-stealing-mistake-stalls-muscle-growth) - Ever wonder why you can't seem to add weight to the bar? Some classic muscle building exercises just get the better of you? This could be your problem.
- [How Heavy Should You REALLY Be Lifting... (FIND OUT HERE!)](https://learn.athleanx.com/articles/how-heavy-should-you-really-be-lifting-find-out-here) - I’m going to cover the most important thing you should know when it comes to discovering how much weight you should be lifting when trying to get big in the gym
- [The 6 Greatest "OLD SCHOOL" Exercises... (Best Tips!)‏](https://learn.athleanx.com/articles/the-6-greatest-old-school-exercises-best-tips‏) - Some exercises get labeled as “old school” and in some people’s minds, that’s supposed to be a bad thing. I’ll show you the best tips for each of these exercises
- [The Lower Back Fat / Love Handle Myth (BUSTED!)‏](https://learn.athleanx.com/articles/back-for-men/the-lower-back-fat-love-handle-myth-busted‏) - The lower back & love handles is one of the biggest problem areas for guys when it comes to fat storage. I’m going to dispel the proper way to attack this issue
- [STOP Doing Joint Mobility...‏](https://learn.athleanx.com/articles/stop-doing-joint-mobility-‏) - I show you how to start looking at your body a different way to gain a better understanding of how your joints are set up.
- [My Family... (VIDEO)‏](https://learn.athleanx.com/articles/my-family-video‏) - ATHLEAN-X live is the fastest growing fitness event and competition that is drawing people from worldwide to cash in on the prizes and prestige of winning.
- [Tremendous Traps Circuit - Build Your Shoulders WITHOUT Classic Shrugs!](https://learn.athleanx.com/articles/shoulders-for-men/tremendous-traps-circuit) - Workout that doesn't contain a single "classic" shrug!! You're probably doing exclusively shrugs to try and build your traps and upper back...unsuccessfully.
- [Tom Hardy's Secret to Towering Traps - Killer Workout!](https://learn.athleanx.com/articles/tom-hardy-traps-workout) - Tom Hardy Towering Traps Workout! A big set of traps do more than just make you LOOK more intimidating and powerful they actually MAKE you more of both!
- [Get big, thick traps... (WITHOUT SHRUGS!)‏](https://learn.athleanx.com/articles/get-big-thick-traps-without-shrugs‏) - I show you a traps exercise you can use to build bigger, thicker traps with either a cable machine or a resistance band if you are training at home.
- [Do Your Shoulders Do This.... (I HOPE NOT!)](https://learn.athleanx.com/articles/shoulders-for-men/do-your-shoulders-do-this-i-hope-not) - "ROUNDED SHOULDERS"! See why that's such a bad thing (and how to fix it!) If you've been trying to get a bigger upper body...You NEED to watch this!
- [Rotator Cuff Stretches (The Ones You REALLY Need!)](https://learn.athleanx.com/articles/shoulders-for-men/rotator-cuff-stretches-the-ones-you-really-need-2) - Do you EVER do anything for your rotator cuff? Stretch it? Train it? Don't be ashamed if you don't. You'd be in the majority.
- [Shoulder Mobility Drill (FIX CRACKING SHOULDERS!)](https://learn.athleanx.com/articles/shoulders-for-men/shoulder-mobility-drill-fix-cracking-shoulders) - If you get pain or cracking in your shoulders during the bench press or any overhead pressing exercise, you’re going to want to watch this shoulder drill
- [How to Stretch Your Shoulder (Step by Step)‏](https://learn.athleanx.com/articles/shoulders-for-men/how-to-stretch-your-shoulder-step-by-step‏) - In this video, I show you one of the most common shoulder maladies that causes discomfort when lifting and how to assess whether you are suffering from it.
- [Awesome Shoulder MO-STABILITY Drill? (Test Yourself)](https://learn.athleanx.com/articles/shoulders-for-men/awesome-shoulder-mo-stability-drill-test-yourself) - While certainly critical to keeping your shoulder joints healthy. You also need to focus on optimizing the mobility of your shoulder joints as well.
- [AMAZING MOJITO Post Workout Protein Shake RECIPE!](https://learn.athleanx.com/articles/mojito-post-workout-protein-shake) - When it comes to protein shakes I'm the freaking Gordon Ramsey of the blender! AND THIS.. could be the BEST TASTING Protein Shake Ever! Mojito Protein Shake!
- [My Biggest Nutrition "Secrets" Revealed...(Ripped 365 Days a Year)](https://learn.athleanx.com/articles/my-biggest-nutrition-secrets-revealed-ripped-365-days-a-year) - Everyone always writes in wanting to know EXACTLY what I eat. You want nutrition secrets? Here's my best ones - stayed ripped 365 days a year.
- [Why "Eat Big Get Big" DOES NOT WORK! (Horrible Advice)](https://learn.athleanx.com/articles/why-eat-big-get-big-does-not-work-horrible-advice) - I actually cut my calories by 40% and built much more muscle! Calories in vs. Calories out is straight B.S when it comes to building muscle!
- [Do YOU Believe This PROTEIN MYTH? (How Much)](https://learn.athleanx.com/articles/do-you-believe-this-protein-myth-how-much) - Dispel this BIG PROTEIN MYTH (and change the way you look at supplements!)
- [61 Grams of Protein at Breakfast! (SEE HOW)](https://learn.athleanx.com/articles/61-grams-of-protein-at-breakfast-see-how) - See how to get 61 grams in 3 minutes!This couldn't be easier. My exact breakfast 1-2 combo (61 grams of protein!)
- [Protein Absorption Myth (How Much is Too Much?)](https://learn.athleanx.com/articles/protein-absorption-myth-how-much-is-too-much) - It's time to dispel the protein absorption myth! Putting a 30 gram protein cap on your meal could greatly limit your potential for growth!How Much Per Meal?)
- [How to Eat to LOSE FAT (and Keep Your Muscle!)](https://learn.athleanx.com/articles/how-to-eat-to-lose-fat-and-build-muscle) - How to eat to lose fat and keep muscle? We get nutrition questions on...Intermittent Fasting IIFYM Low Carb No-Fat. And they all have something in common.
- [6 Pack Abs Nutrition (HOW TO EAT FOR ABS!)](https://learn.athleanx.com/articles/6-pack-abs-nutrition-how-to-eat-for-abs) - Your nutrition is critical if you want to get 6 pack abs and see them year round. I show you the absolute number one key to eating for abs and how to keep them
- [How NOT to Get a Six Pack... (COMMON DIET MISTAKE!)‏](https://learn.athleanx.com/articles/how-not-to-get-a-six-pack-common-diet-mistake‏) - The biggest mistake one can make when trying to diet for a 6 pack is creating their caloric deficit through reduced food intake alone.
- [The HONEST Truth About CHEAT MEALS... (Uh-Oh!)‏](https://learn.athleanx.com/articles/the-honest-truth-about-cheat-meals-uh-oh‏) - Everyone wants to know how often it is ok to indulge in cheat meals and whether it is possible to have them and still be ripped.
- [Summer "Crash Course" Workout Plan (28 DAYS!)](https://learn.athleanx.com/articles/abs-for-men/summer-crash-course-workout-plan-28-days) - In this video, I give you a workout plan and nutrition advice to try and get you a jump start on that summer body before it’s too late.
- [The most important muscle in your leg... (STRETCH THIS!)](https://learn.athleanx.com/articles/legs-for-men/the-most-important-muscle-in-your-leg-stretch-this-2) - If you want to build bigger, stronger legs you need to be sure you have both adequate mobility and hip flexibility.
- [Most Important Deadlift Exercise - Are You Including THIS](https://learn.athleanx.com/articles/legs-for-men/most-important-deadlift-exercise-are-you-including-this) - The suitcase deadlift is a tremendous way to build not only forearm and grip strength but the all important core pillar strength.
- [SCARY 10-31-11 Bodyweight Workout - 10 Minute Total Body Torture!](https://learn.athleanx.com/articles/10-31-11-total-body-torture-workout) - The 10-31-11 Workout is here! With a medicine ball and your own body weight, I take you through one of the most intense workouts that you can do ANYWHERE!
- [30 Second Workout Test - POWER, SPEED, STAMINA in One Exercise](https://learn.athleanx.com/articles/power-speed-stamina-workout-test) - Did you know that there's a way to apply power that even a lot of pros don't know or train for that can SKYROCKET the gains you make in the gym?
- [Burn Fat and Build Muscle by Walking? It's Not What You Think...](https://learn.athleanx.com/articles/build-muscle-by-walking) - NEW ATHLEAN BURST workout to help you burn fat AND build muscle at the same time called "The Walk". As you'll see it's anything but as simple as it sounds!
- [INSANE DUMBBELL WORKOUT - Can You Make It Through All 275 Reps?](https://learn.athleanx.com/articles/insane-home-dumbbell-workout) - See just what kind of intensity and results you can deliver in just 275 REPS with a pair of DUMBBELLS.
- [Explosive NFL Style Workout - Can You Survive the Grind?](https://learn.athleanx.com/articles/explosive-nfl-style-workout) - For NFL Season, the GRIDIRON GRIND workout for strength, intensity, aerobic conditioning, muscle endurance, fat loss and muscle building.
- [Athlean-X UFC Knockouts WORKOUT - Can You Survive All 5 Rounds?](https://learn.athleanx.com/articles/athlean-x-ufc-knockouts-workout) - The closest that many of us will get to the octagon is via our TV while sitting on the couch...but now you can experience the same intensity!!
- [Are Steady State Cardio Workouts Really Best for FAT LOSS?](https://learn.athleanx.com/articles/the-best-cardio-to-burn-fat) - When asked what specific form of exercise is BEST for burning fat, the most common answer is unquestionably...THE TREADMILL (but they're wrong).
- [Aces Wild Bodyweight Workout - Technique to Keep Switching Up Your Workout!](https://learn.athleanx.com/articles/aces-wild-bodyweight-workout) - Body weight workouts can be done ANYWHERE! No need for any equipment. But they can lack variety and become predictable pretty fast! But not this one!
- [The TORTURE 240 Workout (Can You Hang for the Whole 4 MINUTES?!?)](https://learn.athleanx.com/articles/torture-240-workout) - Nice little 4 Minute Workout I call...The TORTURE 240!! Try it yourself now! All you need is your body and a single pair of heavier dumbbells.
- [Will You Conquer This Stairway to HELL Workout?](https://learn.athleanx.com/articles/will-you-conquer-this-stairway-to-hell-workout) - I wanted to shoot an INSANE workout for you. THE STAIRWAY TO HELL (version 2.0) is here! This workout is just one example of ATHLEAN BURST training.
- [70 Rep Full Body Workout (WILL YOU DROP?)](https://learn.athleanx.com/articles/70-rep-full-body-workout) - The "Don't Drop the Bell" Challenge (NEW from ATHLEAN-X!) There's a saying I always use. You can't CHANGE yourself if you don't CHALLENGE yourself!
- [Burn 1500 Calories in 30 Minutes....](https://learn.athleanx.com/articles/burn-1500-calories-in-30-min) - With the holiday season every fitness magazine has a headline that reads something like"Burn 1,500 Calories in 30 Minutes." Ummm....Only one problem guys.
- [Does it HURT When You Run? (HERE'S WHY!)](https://learn.athleanx.com/articles/does-it-hurt-when-you-run-heres-why) - Running is one of the easiest forms of exercise. No frills. BUT...What if it HURTS every time you do it? In this video...I'll show you why! (and how to fix it)
- [Outdoor Workout CHALLENGE (Can YOU Beat 1 Minute 3 Seconds?)](https://learn.athleanx.com/articles/outdoor-workout-challenge-can-you-beat-1-minute-3-seconds) - Who would have thought...2 Cones AND 2 Exercises Could be so challenging? Your newest Burst Training Blitz Awaits... Introducing the "TRIPWIRE"!!
- [10 Minute Fat Burning Workout at Home (NO EQUIPMENT NEEDED!!)](https://learn.athleanx.com/articles/10-minute-fat-burning-workout-at-home-no-equipment-needed) - No equipment is needed whatsoever for this 10 Minute Fat Burning Workout at Home. Can you last all 10 minutes? I'm serious.
- [FACT or MYTH: Inner Chest Training (Find Out Here!)](https://learn.athleanx.com/articles/fact-or-myth-inner-chest-training-find-out-here) - You've likely heard...EITHER You can only train your upper and lower chest but you can't train inner or outer OR You really can't target any area of the chest?
- [Home Chest Workout... (Way Harder Than Regular Pushups!)](https://learn.athleanx.com/articles/home-chest-workout-way-harder-than-regular-pushups) - Pushups are definitely a staple of a no-equipment home chest workout. BUT...they won't build much size, unless you do them in a way that FORCES them to!
- [How to Stretch Your Chest (AND HOW NOT TO!)](https://learn.athleanx.com/articles/how-to-stretch-your-chest-and-how-not-to) - If I asked you to stretch your pecs... How would you do it? Let me show you why some of the common stretches could be causing more harm than good
- [My Gym... (LOOK INSIDE!)](https://learn.athleanx.com/articles/my-gym-look-inside) - Step inside the ATHLEAN-X training grounds to see where some of the top professional athletes and their teams prepare to dominate in their sports.
- [Jesse VS. Pro Wrestler (THIS GETS UGLY!)](https://learn.athleanx.com/articles/jesse-vs-pro-wrestler-this-gets-ugly) - Oh boy. Jesse REALLY screwed up this time! He opened his mouth to the wrong person… And paid for it! I have to be honest though – he kind of had it coming… You can’t challenge a guy that outweighs you by more than 100 lbs...
- [NEW "300" Workout (CAN YOU DO THIS?)](https://learn.athleanx.com/articles/home-300-workout-bodyweight-only) - 300 Reps. No Equipment. Fast as you can. Simple enough right? Think again...THE A-X 300 Bodyweight WORKOUT (Brand New and Free Here!)
- [Complete "NO EQUIPMENT" Workout (Shot This on Vacation!)](https://learn.athleanx.com/articles/complete-no-equipment-workout-shot-this-on-vacation) - I'm in one of the most barren locales in Coastal Canada on vacation. No Gyms. No Equipment. No Workout?? No way!! Check out the exact workout I did yesterday
- [Muscle Ups (HOW-TO or HOW-COME?)](https://learn.athleanx.com/articles/muscle-ups-how-to-or-how-come) - The muscle up is a combination of a pullup and a bodyweight dip. In order to complete the move you have to have some prerequisite strength in both exercises.
- [How I Built My Biceps... (5 BIG MISTAKES AVOIDED!)](https://learn.athleanx.com/articles/how-i-built-my-biceps-5-big-mistakes-avoided) - As a skinny little kid I can tell you, I had pretty much zero biceps. But then I stopped making these 5 big bicep training mistakes And then everything changed!
- [Home Abs Workout Blitz!! - Part 1 - Etch Your 6 Pack With These Exercises](https://learn.athleanx.com/articles/abs-for-men/etch-your-6-pack) - The problem with too many "abs workouts" is that they are telling you to do the same exercises you've been doing over the last years with little to no results.
- [Abs Workout Blitz!! - Part 2 - Strip Away The Fat To Show Off Your Six Pack](https://learn.athleanx.com/articles/abs-for-men/strip-away-the-fat-to-show-six-pack) - If your "abs workout" requires you to have to go to the gym every time you want to do them...you'll probably wind up skipping the workout entirely.
- [ABS WORKOUT BLITZ!! - Part 3 - 5 Abs Exercises To Get 6 Pack Abs](https://learn.athleanx.com/articles/abs-for-men/5-abs-exercises-6-pack-abs) - An effective ab workout gets you not only a ripped 6 pack but also shredded obliques and helps you to burn the love handles by training with rotation.
- [Home Abs Workout Blitz!! - Part 4 - Slow Down to Get 6 Pack Abs Fast!](https://learn.athleanx.com/articles/abs-for-men/slow-down-6-pack-abs-fast) - Rep tempo is important, however with "abs workouts" and abs exercises in particular, the fastest way to assure yourself of a 6 pack is to slow yourself down!
- [Home Abs Workout Blitz!! - Part 5 - Exercises For An Unbelievably Ripped 6 Pack!](https://learn.athleanx.com/articles/abs-for-men/exercises-ripped-6-pack) - Variety is a key component of any ab workout. If your abs exercises aren't varied enough you won't be providing enough of a stimulus for your body to change.
- [Home Abs Workout Blitz!! - Part 6 - Killer Lower Abs Hanging Bar Exercises](https://learn.athleanx.com/articles/abs-for-men/killer-lower-abs-hanging-bar-exercises) - In this week number 6 of your 12 week transformation to "6 pack abs" I'm going to teach you how to target the lower abs using a series of hanging bar exercises.
- [Home Abs Workout Blitz!! - Part 7 - Washboard Abs Are Possible!](https://learn.athleanx.com/articles/abs-for-men/washboard-abs-are-possible) - With the right combination of good nutrition and effective ab exercises you can start seeing results on your six pack abs in as soon as 2-3 weeks!
- [Home Abs Workout Blitz!! - Part 9 - Change Up Your Exercises To Get 6 Pack Abs](https://learn.athleanx.com/articles/abs-for-men/change-up-your-exercises-6-pack-abs) - You must keep your ab exercises and "abs workouts" constantly fresh and changing if you to get fast results.
- [Home Abs Workout Blitz!! - Part 8 - Get Summer Beach Body Abs](https://learn.athleanx.com/articles/abs-for-men/get-summer-beach-body-abs) - By doing ab exercises that stress your body in unique ways you can expect more out of this abs workout than any you've done before.
- [Home Abs Workout Blitz!! - Part 11 - Ripped 6 Pack Abs at Breakneck Speed!](https://learn.athleanx.com/articles/abs-for-men/ripped-6-pack-abs-breakneck-speed) - Get 6 Pack Abs at Home here: www.athleanx.com. Week 11 of The “Home Abs Workout” Blitz with the ATHLEAN-X creator Jeff Cavaliere is here and taking you to the home stretch of your new “6 pack abs” at breakneck speeds! This “home abs workout” series is guaranteed to get you in shape and “6 pack
- [Home Abs Workout Blitz!! - Part 12 - Get Ripped Lower Abs With This Home Workout](https://learn.athleanx.com/articles/abs-for-men/ripped-lower-abs-home-workout) - Killer "lower abs workout" that you can do in the comfort of your own home gym to get "6 pack abs" and using little to no sophisticated gym equipment.
- [4 Exercises to Build Bigger Biceps FAST!](https://learn.athleanx.com/articles/4-exercises-to-build-bigger-biceps) - This biceps workout is the best way for you to get "bigger biceps", by using the right biceps exercises and more importantly, doing them the right way.
- [The Killer Chest Crusher Workout](https://learn.athleanx.com/articles/killer-chest-crusher-workout) - Killer Chest Chisling Workout. If you like this chest workout, you will love putting your body to the test with the complete AthLEAN-X Training System.
- [3 Weeks to Bigger Triceps - Get Ripped Arms With This Workout](https://learn.athleanx.com/articles/three-weeks-to-bigger-triceps) - With 2/3 of the size of the upper arm attributed to the triceps, it's essential that you train them the right way to get arms that can impress without the flex!
- [Back Attack Workout - Home Back and Lat Exercises](https://learn.athleanx.com/articles/back-for-men/back-attack-workout) - Just because you don't see the back as much as the abs, doesn't mean it's not as attention getting! Check out the "Back Attack" Back Workout I just posted.
- [Workout  For Bigger Shoulders - Blow Up Your Delts](https://learn.athleanx.com/articles/shoulders-for-men/the-secret-to-bigger-shoulders-shoulder-workout) - Back by popular demand....AND updated to include even newer ways to blow up your delts without blowing out your shoulders, the AthLEAN-X Shoulder Workout.
- [Full On ARMS ASSAULT: Tricep and Biceps Workout!](https://learn.athleanx.com/articles/full-on-arms-assault) - This arm workout that will make even the most stubborn hard-gainers muscles submit and grow! Pair up two classic exercises to crank up your results.
- [3 Sure Fire Lunches to Fire Up Your Metabolism And To Build Muscle](https://learn.athleanx.com/articles/lunches-fire-up-metabolism-build-muscle) - "Lunch LogiX" - 3 Meals to Fire up your metabolism! At least once a day, someone will ask me... "I heard your bodyfat is under 5%! What do you eat to get this?"
- [The CANINE Sandbag Leg Workout](https://learn.athleanx.com/articles/legs-for-men/the-canine-sandbag-leg-workout) - All excuses are removed for this workout! No Dumbbells? No Gym Membership? No Pullup Bar? No Dog? Ummm.....might be a problem for this one!
- [Chest Chiseler Circuit Workout - EXERCISES For Outer and Lower Pecs!](https://learn.athleanx.com/articles/chest-chiseler-workout) - Watch the workout specifically designed to add quick definition and size to your chest, to develop that stubborn outer and lower pec line.
- [IRON MAN Workout - 8 Minutes of Cold Hard Evil!](https://learn.athleanx.com/articles/iron-man-workout) - As if "4 Minutes Of Hell" wasn't tough enough along comes the latest version of AthLEAN Burst Training.....THE IRON MAN WORKOUT! See if You Can Pass The Test!
- [Safe HAMSTRINGS Workout - See What To Do Instead of Hamstring Curls!](https://learn.athleanx.com/articles/legs-for-men/the-healthy-hamstrings-workout) - When it comes to being ineffective AND dangerous there's one other exercise that could give the leg extension a run for it's money....THE HAMSTRING CURL!
- [Total Body Workout in Less Than 20 Minutes - The DOUBLE X DESTROYER!](https://learn.athleanx.com/articles/double-x-destroyer) - Here's a kick butt workout that hits all major muscle groups, can be done in a circuit, and can be done in under 20 min.
- [The 10-31-10 REP Halloween TOTAL BODY WORKOUT - Scary Effective!!](https://learn.athleanx.com/articles/the-10-31-10-rep-halloween-total-body-workout-scary-effective) - With the end of October comes yet another Halloween...in the spirit of the holiday I figured I'd come up with a workout for you that is "Scary Effective"!
- [Carve Up Your UPPER CHEST With 1 Tip and 1 Exercise!](https://learn.athleanx.com/articles/carve-up-your-upper-chest) - Of all the muscle groups in the body, perhaps the one that leaves guys most frustrated by their inability to balance it out is....the chest!
- [Post-Thanksgiving Fat Burning Exercises - BLACK FRIDAY WORKOUT!](https://learn.athleanx.com/articles/black-friday-workout) - Check out my BRAND NEW AthLEAN Burst conditioning workout...you may have been safer among the shopping madness!! ==> Introducing the BLACK FRIDAY WORKOUT!
- [Athlean-X Q&A - Best Kettlebell Exercise, Increase Your Pullups, Loosen the Hips and the Ab Wheel](https://learn.athleanx.com/articles/your-workout-and-nutrition-questions-answered-athlean-x-qa) - "LIVE" Q&A where I answered questions like best kettlebell exercise, how to "up" number of pullups, best way to loosen hips, is the "ab wheel" beneficial?
- [PUSHUP VARIATION: Get a CHEST and ABS Workout In One Exercise](https://learn.athleanx.com/articles/abs-for-men/pushup-variation-chest-and-abs) - Pushup variation that you can do with nothing but your body and a wall....and not only ignite your upper body but also kill the core at the SAME time!
- [The Love Handles Blasting Workout - Get a GRIP on ABS and OBLIQUES](https://learn.athleanx.com/articles/abs-for-men/love-handle-blasting-workout) - Just 4 exercises in circuit format to help you chisel out the obliques and taper your waist without wasting your time doing exercises that simply won't work!
- [8 PACK ABS WORKOUT - The Xtreme Version!](https://learn.athleanx.com/articles/abs-for-men/8-pack-abs-workout) - Instead of giving the workout Taylor Lautner used to get his "8 Pack" Abs (Yep...that's 8 not 6!), I took his workout to the neXt level, AthLEAN-X Style
- [Athlean-X CRAZY 8's TRIPOD PUSHUP Variation - CORE CRUSHER and PEC POUNDER!](https://learn.athleanx.com/articles/abs-for-men/core-crusher-pushup-variation) - Come see how you can blast your pecs into a whole new level of growth with just three things: a watch, balance, and some balls! (medicine balls, people)
- [SHOULDERS...CORE....AND LEGS.....OH MY!](https://learn.athleanx.com/articles/abs-for-men/shoulders-core-and-legs-oh-my) - http://athleanx.com How would you like to find one exercise that could train your upper body, lower body and core in one move? AthLEAN-X efficiency has arrived!
- [Summer Abs Workout - 1 Exercise To Develop Beach Body Abs!](https://learn.athleanx.com/articles/abs-for-men/summer-abs-workout) - Some abs you can see hiding under the surface but tough to make out. SUMMER ABS are the kind that you'd be proud to show off around the pool or at the beach!
- [One Ab Exercise, 100% Activation - SUPER X MAN CRUNCHES!](https://learn.athleanx.com/articles/abs-for-men/ab-exercise-super-man-crunches) - The "X-Man Crunch" just got harder! If you've got abs already...carve them out even deeper! Cut your time in half with this upper/lower/and oblique crusher!
- [200 Rep Six Pack Abs Challenge - Can You Make It Through?](https://learn.athleanx.com/articles/abs-for-men/200-rep-six-pack-abs-challenge) - BRAND NEW "200 Rep Ab Scorcher" Workout! Yes...that's right. One Abdominal Exercise. 200 Reps!
- [Double Edge Woodchopper Insane ABS and OBLIQUES Exercise](https://learn.athleanx.com/articles/abs-for-men/double-edge-woodchopper-abs-and-obliques) - I LOVE ab training exercises that are athletically based involve rotation, contain Concentric AND Eccentric focus. Introducing the Double Edge Woodchopper!!
- [Mule Kick Crunch Exercise - Advanced Ab Exercise for Six Pack Abs!](https://learn.athleanx.com/articles/abs-for-men/mule-kick-crunch-ab-exercise) - You read it right! An ab exercise that builds your upper body at the same time. The major flaw with most training programs is they make muscles work alone.
- [The DRAWBRIDGE AB EXERCISE - Target the Abs and Obliques](https://learn.athleanx.com/articles/abs-for-men/drawbridge-ab-exercise) - "All-in-one" ab exercise that has the ability to deliver results faster than any core exercise because it integrates so many muscles into one exercise!
- [Best AB WORKOUT Finishing Exercise - Integrate the Chest for Best Results](https://learn.athleanx.com/articles/abs-for-men/best-ab-workout-finishing-exercise) - Not only is there a RIGHT WAY to train your abs, but there's also an incredible way to END YOUR AB WORKOUT!! Check Out My "ULTIMATE AB FINISHING MOVE"!
- [Get 6 Pack Abs By Integrating Your Shoulders? Ab Stacking in Action](https://learn.athleanx.com/articles/abs-for-men/ab-stacking-exercise-the-fastest-way-to-6-pack-abs) - In AthLEAN-X, one of the key principles that are at work with the OVER 28+ core exercises is something I call "Ab Stacking"!
- [TOP 13 SHORTCUTS to 6 PACK ABS - Fastest Way to Get a Ripped Six Pack](https://learn.athleanx.com/articles/abs-for-men/top-13-shortcuts-to-6-pack-abs) - There is no greater demand for shortcuts than for the FASTEST "Way To Get a Ripped 6 Pack"! That said, I present to you my "Top 13 Shortcuts to 6 Pack Abs"
- [6 Pack ABS Exercises - ON YOUR FEET, Not on the Ground](https://learn.athleanx.com/articles/abs-for-men/6-pack-abs-exercises-on-your-fee) - In Part 2 of my "Bulletproof Your Body" with AthLEAN-X series I help you to bulletproof that core by integrating a LOT more than just your abs into the mix!
- [The 6 PACK PROMISE iPhone ABS APP Is HERE!](https://learn.athleanx.com/articles/abs-for-men/6-pack-promo-abs-app) - The #1 weapon for getting abs fast at your disposal is called the "6 Pack Promise" ab training app by ATHLEAN-X!
- [SIX PACK Trick - Incorporate ABS in EVERY Exercise!](https://learn.athleanx.com/articles/abs-for-men/six-pack-trick-incorporate-abs-in-every-exercise) - Instead take a peek at how the right exercises can put AB TRAINING IN EVERY EXERCISE and then put AB TRAINING IN EVERY WORKOUT YOU DO.
- [Get Ripped Abs With No Crunches - Core Killer Workout!](https://learn.athleanx.com/articles/abs-for-men/3-exercise-core-killer-no-crunch-core-workout) - Last week I showed you how to progress ab planks from a basic intro level exercise into a pure BEASTLY core challenge. This week, here's 3 more variations.
- [Oblique Scorcher Exercise - Get 6 Pack Abs!](https://learn.athleanx.com/articles/abs-for-men/oblique-scorcher-exercise) - Just as you would put a frame around a picture in order to make it look nicer or stand out more...the same applies to your abs and the obliques!
- [6 PACK V-Cut Abs and BIG Biceps - In Just One Exercise!](https://learn.athleanx.com/articles/abs-for-men/6-pack-v-cut-abs-and-big-biceps) - TWO OF THE BIGGEST SYMBOLS OF FITNESS in Just 1 Exercise! I'm talking about BICEPS that pop out of the shirt sleeves and 6 PACK ABS (with the elusive V-CUT!)
- [Ab Training Checklist to Get a Six Pack Fast! - 9 Things You Need to Get a 6 Pack](https://learn.athleanx.com/articles/abs-for-men/get-a-six-pack-fast) - Ab Training Checklist! Are you REALLY training your abs FULLY? Check out the "Checklist" for the 9 things you NEED to do to get a six pack FAST!
- [23 HARD CORE Ab Exercises You've Never Seen Before](https://learn.athleanx.com/articles/abs-for-men/23-ab-exercises-youve-never-seen-before) - There are ab exercises like crunches, planks and medicine ball twists...and then there are AB EXERCISES that work your core in ways you've never felt before!!
- [GET 6 PACK ABS...Using Only Your Arms!!](https://learn.athleanx.com/articles/abs-for-men/get-six-pack-abs-using-only-your-arms) - If you don't have exercises like the one in this video in your ab program, you're missing the true meaning of the word 'core' AND YOUR ABS ARE PAYING THE PRICE!
- [TOTAL BODY WORKOUT - WITH THE AB WHEEL!](https://learn.athleanx.com/articles/abs-for-men/total-body-ab-wheel-workout) - The Ab Wheel...Not only is this piece of equipment well worth the $10 it costs, but when you put the ATHLEAN-X touch to it, it can work FAR MORE THAN YOUR ABS!
- [6 Pack Ab Exercise You've NEVER EVER Seen.... (But need to!)](https://learn.athleanx.com/articles/abs-for-men/6-pack-ab-exercise-youve-never-ever-seen-but-need-to) - It's hard to imagine that you haven't seen every ab exercise or workout there is to see. But, You've Never Ever Seen this Ab Exercise! But you need to!
- [Superman vs. Batman - THE WORKOUT!! (Sets and Reps Included)](https://learn.athleanx.com/articles/abs-for-men/superman-vs-batman-the-workout-sets-and-reps-included) - This workout combines the best training methods of Henry Cavill (Superman) and Ben Affleck (yes...he's already getting jacked for his new role)!
- [6 Pack Cheat Sheet - (Which Ab Exercises and When to do Them!)](https://learn.athleanx.com/articles/abs-for-men/6-pack-workout-cheat-sheet-2) - It's no secret, there are NO "SHORTCUTS" when it comes to getting abs! NEW VIDEO - Ab Training Cheat Sheet (When, What, and How Much!)
- [The TRUTH about Love Handles [It's NOT what you think!]](https://learn.athleanx.com/articles/abs-for-men/the-truth-about-love-handles-its-not-what-you-think) - Love handles, there's no doubt a TON of misinformation out there about this area we love to "hate". Do you know which muscle makes up the love handles?
- [How to Get Six Pack Abs (WITHOUT Doing Any "Ab Exercises")](https://learn.athleanx.com/articles/abs-for-men/how-to-get-six-pack-abs-without-doing-any-ab-exercises) - How much ab work is enough to get them to show (even without flexing?) 9 out of 10 guys get this AB WORKOUT concept WRONG!
- [Stand like this... (and get YOUR CORE to SIZZLE!)](https://learn.athleanx.com/articles/abs-for-men/stand-like-this-and-get-your-core-to-sizzle) - Who would have thought that you could work your entire core by standing around! It's a technique that I sometimes work into my "rest" times between sets.
- [My BEST Lower Ab Tip... (Cool NEW Exercise Included)](https://learn.athleanx.com/articles/abs-for-men/lower-ab-workout-tip) - Regardless of how hard you may work to get abs, those LOWER two are always the most elusive. UNLESS you train them the right way. See my best tip for lower abs.
- [How to Get a Six Pack (STEP BY STEP VIDEO!!)](https://learn.athleanx.com/articles/abs-for-men/how-to-get-a-six-pack-step-by-step-video) - Are you a little sick of having "shortcuts" to abs shoved down your throat? That's why I filmed this brand video for you...your "no hype" plan for a 6 pack!
- ["Hidden" Core Exercise (90% NEVER Do This!)](https://learn.athleanx.com/articles/abs-for-men/hidden-core-exercise-90-never-do-this) - This core exercise is almost always overlooked! The mistake people make is thinking that the abs have to be MOVING in order for them to be WORKING! Not true!
- [The 26 Rep AB Workout (HARDER Than You Think!)](https://learn.athleanx.com/articles/abs-for-men/the-26-rep-ab-workout-harder-than-you-think) - You might be asking yourself...How could an ab workout be hard if it's just...26 REPS?!? This is how! Introducing the 'ALPHABET AB KILLER' workout challenge!
- [The PERFECT Home Ab Exercise (Kills Abs and Obliques!!)](https://learn.athleanx.com/articles/abs-for-men/the-perfect-home-ab-exercise) - Naming the "greatest" home ab exercise can be tricky...Especially, when you have as many as we have to choose from! BUT...This might be my new clear winner.
- [Ab Workout “Magic” Trick!! (HOW I GET ABS)](https://learn.athleanx.com/articles/abs-for-men/ab-workout-magic-trick-how-i-get-abs) - Do you believe in magic? I'm NOT talking about that corny "1 simple trick to a flat stomach" crap you see everywhere.
- [Ultimate Home Ab Workout (UPPER, MIDDLE, LOWER V-CUT!!)](https://learn.athleanx.com/articles/abs-for-men/ultimate-home-ab-workout-upper-middle-lower-v-cut-2) - Does this look familiar? Crunches, Reverse Crunches, Planks, Side Planks, Sit Ups. If so...Your home ab workout is in need of a serious makeover!
- [How Often to Work Your Abs (LOTS OF DISAGREEMENT!)](https://learn.athleanx.com/articles/abs-for-men/how-often-to-work-your-abs-lots-of-disagreement) - There is DEFINITELY a right way and a wrong way to work your abs. But there is also...A wrong amount! See how often you should workout your abs.
- [Get Abs Like an MMA FIGHTER (Free Ab Workout Inside!)](https://learn.athleanx.com/articles/abs-for-men/get-abs-like-an-mma-fighter-free-ab-workout-inside) - Some want abs so they can show them off. Some want them so they can be more powerful. Get Abs Like an MMA FIGHTER.
- [How Cristiano Ronaldo Gets Shredded! (Workout + Sets + Reps)](https://learn.athleanx.com/articles/abs-for-men/how-cristiano-ronaldo-gets-shredded-workout-sets-reps) - Like him or hate him...The guy is an athlete. AND He happens to be a chiseled physical specimen. Check out this Cristiano Ronaldo workout.
- [Should You Do WEIGHTED AB Work? (Good or Bad Move)](https://learn.athleanx.com/articles/abs-for-men/should-you-do-weighted-ab-work-good-or-bad-move) - Is "weighted ab" work a smart thing (or the worst thing!) you could be doing? I answer that question for you here...
- [The Most "POWERFUL" Ab Exercise...](https://learn.athleanx.com/articles/abs-for-men/the-most-powerful-ab-exercise) - Who knew that the most powerful ab exercise...Requires that you NOT MOVE your abs?!? See what I mean here
- [My BEST TIP for Shredded Obliques... (1 Exercise)](https://learn.athleanx.com/articles/abs-for-men/my-best-tip-for-shredded-obliques-1-exercise) - My BEST TIP for shredded obliques here. Start doing this popular oblique exercise right!
- [The Most UNDERRATED Ab Exercise... (Arnold Did These!)](https://learn.athleanx.com/articles/abs-for-men/the-most-underrated-ab-exercise-arnold-did-these) - The classic stomach vacuum exercise had you creating a hollowed out ribcage. But is that enough, or even right? Stomach Vacuum Alternative (Next Level Abs!)
- [Undisputed AB CRUSHING Exercise!! (Beginner to Advanced)](https://learn.athleanx.com/articles/abs-for-men/undisputed-ab-crushing-exercise-beginner-to-advanced) - Did you ever think you wasted money on that ab wheel you bought from a TV infomercial? IF SO....You need to check out this video (your abs will thank you for it!)
- [Strong Abs For Heavy Squats (SIMPLE TEST!)](https://learn.athleanx.com/articles/abs-for-men/strong-abs-for-heavy-squats-simple-test) - Whether or not you are an athlete, the squat (in some form) is incredibly vital to your strength and performance in the sport of life.
- [Don't Let Your Abs Get Tight (STRETCH THEM LIKE THIS!)](https://learn.athleanx.com/articles/abs-for-men/dont-let-your-abs-get-tight-stretch-them-like-this) - Tight abs and obliques require stretching or else dysfunction will soon set in to your training and disrupt many of your other lifts.
- [The Secret to a “Ripped” Core ( NOT JUST DIET!)‏](https://learn.athleanx.com/articles/abs-for-men/the-secret-to-a-ripped-core-not-just-diet‏) - There is one powerful muscle combo that, when trained, can give you a much more ripped looking midsection.
- [Ab Workout That Burns Fat... (YES IT'S POSSIBLE!)‏](https://learn.athleanx.com/articles/abs-for-men/ab-workout-that-burns-fat-yes-its-possible‏) - It is possible to do an ab workout that burns fat. I show you an ab workout that helps you to burn fat and etch in your six pack abs at the same time.
- [How to burn fat during your ab workouts... (SAMPLE WORKOUT!)‏](https://learn.athleanx.com/articles/abs-for-men/how-to-burn-fat-during-your-ab-workouts-sample) - Some people think that fat burning workouts and ab workouts have to be done separately. I show you a fat burning ab workout that you can do at home.
- [Coach Bag Vs. Athlean-XX for Women: Which Trendy Spring Product Will You Splurge For?](https://learn.athleanx.com/for-women/coach-bag-vs-athlean-xx-for-women) - What's the hottest new color for Spring? Coach says it’s mint. We think it’s purple! Athlean-XX for Women fitness & nutrition program IS a great investment.
- [Pro Athlete's HOME FAT LOSS Workout - Burn Fat Anywhere!](https://learn.athleanx.com/articles/pro-athletes-home-fat-loss-workout-burn-fat-anywhere) - This one exercise can provide you with one of the fastest ways to burn fat and calories, and develops forearms and shoulder rotator cuff stability.
- [Training With Injuries and Soreness (GOOD OR BAD IDEA?)](https://learn.athleanx.com/articles/training-with-injuries-and-soreness-good-or-bad-idea) - Of all the questions I get...You might be surprised what topic comes up more often than any other! HOW TO TRAIN WITH INJURIES/PAIN?
- [Full Force FOREARM Workout - Blast This Often Ignored Muscle With 4 Simple Moves](https://learn.athleanx.com/articles/full-force-forearm-workout) - You can train this often ignored muscle group for fast results with just 4 simple moves. Get a "grip" on what works for building the stubborn forearm muscles.
- [Home Forearm Exercises (RIPPED FOREARMS - WITH A CHAIR!)](https://learn.athleanx.com/articles/home-forearm-exercises-ripped-forearms-with-a-chair) - Lots of people rely on the "extra" work your forearms get when carrying db's and plates around the gym. What if you don't work out at a gym? Home Forearm Exercise
- [The "40 Rep" Muscle Gain Technique (IN ACTION!)](https://learn.athleanx.com/articles/the-40-rep-muscle-gain-technique-in-action) - We've all got them. Stubborn muscles. The ones that no matter what we do, they won't grow. When this happens...It's time to break out the heavy artillery!!
- [5 Best Home Workout Tips (Applies to EVERY Workout!)](https://learn.athleanx.com/articles/5-best-home-workout-tips-applies-to-every-workout) - Either out of necessity or preference... Lots of people like to workout at home! I personally love to. However, if you're one of them... You better make sure you're doing these 5 things!
- [Mobility and Flexibility Overdose (WHEN IT’S TOO MUCH!!)](https://learn.athleanx.com/articles/mobility-and-flexibility-overdose-when-its-too-much-3) - If you've kept up with the latest trends in training... You know how important mobility and flexibility are to the big picture. BUT How much is really needed?
- [Workout to Build Muscle Mass (2,958 HOURS LONG!!)](https://learn.athleanx.com/articles/workout-to-build-muscle-mass-2958-hours-long-2) - Ever wonder how construction workers get so jacked? Even if they never formally workout. It has to do with one number. 2,958 See what I mean here.
- [The 8 Best Barbell Exercises Ever Are...](https://learn.athleanx.com/articles/the-8-best-barbell-exercises-ever-are) - I picked the 8 best exercises with barbells and give you a reason why each has earned its spot in your next workout.
- [Partial Reps (HEAVY vs. LIGHT) - The Results are in...](https://learn.athleanx.com/articles/partial-reps-heavy-vs-light-the-results-are-in-2) - If you're trying to build muscle and you're not using partials...You're only partially getting the results you should be! See how to use PARTIAL REPS.
- [WARNING: Gym Sins You DON’T Want to Make!](https://learn.athleanx.com/articles/warning-gym-sins-you-dont-want-to-make) - If you work out in a gym, or even plan to in the future... you're definitely going to want to see this video. It will save you lots of embarrassment! Maybe you're a seasoned gym veteran? Well, you still may be guilty of one or two of these...
- [The Craziest Forearm Pump Ever... (TRY IT!)](https://learn.athleanx.com/articles/the-craziest-forearm-pump-ever-try-it) - If you want to get bigger forearms you have to be willing to endure discomfort in your workouts. The phrase no pain, no gain never have been more appropriate.
- [Forearm Workout Challenge... (WHAT'S YOUR SCORE?)](https://learn.athleanx.com/articles/forearm-workout-challenge-whats-your-score) - f you want to build the best forearms possible you will need more than just forearm size and mass but equal contributions of stamina and endurance as well.
- [My Workout and Meal Plan (1 FULL DAY!)](https://learn.athleanx.com/articles/my-workout-and-meal-plan-1-full-day) - What does Jeff Cavaliere’s meal plan and workout look like? I thought it would be a good time to show you an example of my daily diet and workout.
- [The Ultimate Fitness Test (CAN YOU DO 1 REP?)‏](https://learn.athleanx.com/articles/the-ultimate-fitness-test-can-you-do-1-rep‏) - Apparently, this ultimate fitness test is something you should be able to do at least once if you want to live a long healthy life.
- [The SMALLEST exercise that helps you lift the BIGGEST weights...‏](https://learn.athleanx.com/articles/the-smallest-exercise-that-helps-you-lift-the-biggest-weights-‏) - I show you a quick exercise that you can do to increase the strength of your wrists so you have more stability and strength on all of your other barbell lifts.
- [How to STOP Muscle Growth in its Tracks... (I SCREWED UP!)‏](https://learn.athleanx.com/articles/how-to-stop-muscle-growth-in-its-tracks-i-screwed-up‏) - When it comes to gaining muscle, it’s not just about the workouts and exercises that you do but how you do them.
- [I admit it...‏ Workout Motivation Killer](https://learn.athleanx.com/articles/i-admit-it-‏-workout-motivation-killer) - Workout motivation is one of the hardest things one can master but must if they are to succeed long term with their fitness goals.
- [Bands or Dumbbells...Which is Better (NEITHER!)‏](https://learn.athleanx.com/articles/bands-or-dumbbells-which-is-better-neither‏) - I show you why resistance bands could be one of the best training tools you ever use if you learn to use them in concert with the more popular dumbbells.
- [Diet and exercise don't work... (TRUTH!)‏](https://learn.athleanx.com/articles/diet-and-exercise-dont-work-truth‏) - In this video, I show you that you need to stop thinking about eating in terms of diet and more as nutrition to fuel your body and your muscles.
- [Are You Overtraining? (3 SECOND TEST!)‏](https://learn.athleanx.com/articles/are-you-overtraining-3-second-test‏) - I show you a quick simple test that you can do at home using a bathroom scale to get a better idea of how you are recovering from your workouts
- [Why You're Not Ripped (HONEST TRUTH!)‏](https://learn.athleanx.com/articles/why-youre-not-ripped-honest-truth‏) - If you are not seeing the consistent results you should be from your workout plan then this video is for you.
- [Hip Mobility Drill - Works Instantly! (DEEPER SQUAT)‏](https://learn.athleanx.com/articles/legs-for-men/hip-mobility-drill-works-instantly-deeper-squat‏) - With just a few repetitions of the exercise shown here, you can see an instant improvement in your squatting depth and mobility of your hip.
- [12 Minute Muscle Mass Workout (YEP...IT WORKS!)‏](https://learn.athleanx.com/articles/12-minute-muscle-mass-workout-yep-it-works‏) - I show you a 12 minute workout for muscle mass that will allow you to build muscle without wasting a lot of time at the gym.
- [How Gymnasts Build Huge Muscles... (AND SO CAN YOU!)‏](https://learn.athleanx.com/articles/shoulders-for-men/how-gymnasts-build-huge-muscles-and-so-can-you‏) - Gymnasts are known for having ripped, muscular bodies. I show you how to build muscle like a gymnast by copying the most important element of their training.
- [Your most untapped source of strength is... (MISSING!!)‏](https://learn.athleanx.com/articles/your-most-untapped-source-of-strength-is-missing‏) - I’m going to show you how to start building muscle whether you are a beginner or an advanced lifter by tapping into your true strength potential.
- [Slash Your Workout Recovery Time in Half with High Grade OMEGA-3 Supplements](https://learn.athleanx.com/articles/high-grade-omega-3-muscle-recovery-supplements) - What's the one supplement I recommend above creatine, glutamine, high quality whey protein, BCAA's, etc....watch the video to find out!
- [Avoid This 1 Pre-Workout Supplement Ingredient: It Could Be Dangerous](https://learn.athleanx.com/articles/avoid-this-pre-workout-supplement-ingredient) - If you've been reading my blog of late you'll know that I feel there are some BIG problems with the supplement industry. Avoid This 1 Pre-Workout Ingredient.
- [What Supplements Do You Need for PREWORKOUT? - ATHLEAN-Rx Workout Supplement SERIES - PART 1](https://learn.athleanx.com/articles/preworkout-supplements) - Requests always seem to pile up for one topic more than others SUPPLEMENTS! Not just any supplements though. Everyone always wants to know exactly WHAT I TAKE.
- [What Supplements Do You Need for POSTWORKOUT? - ATHLEAN-Rx Workout Supplement SERIES - PART 2](https://learn.athleanx.com/articles/postworkout-supplements) - Requests always seem to pile up for one topic more than others SUPPLEMENTS! Not just any supplements though. Everyone always wants to know exactly WHAT I TAKE.
- [What Supplements Do You Need for MUSCLE RECOVERY? - ATHLEAN-Rx Workout Supplement SERIES - PART 3](https://learn.athleanx.com/articles/muscle-recovery-supplements) - Requests always seem to pile up for one topic more than others SUPPLEMENTS! Not just any supplements though. Everyone always wants to know exactly WHAT I TAKE.
- [Bodybuilding Supplements - What You Should Know Before You Take Them](https://learn.athleanx.com/articles/the-truth-about-bodybuilding-supplements) - In this video I expose the Scary Truth About Bodybuilding Supplements and the supplement industry! You'll look at what you're taking a little differently!
- [WHEN to Take Your Workout Protein Supplements and WHAT to Mix Them With!](https://learn.athleanx.com/articles/workout-supplement-cheat-sheet) - Deciding what supplements to take is only half the battle. Knowing what to mix them with in order to get the most out of them...can be JUST AS IMPORTANT.
- [Bodybuilding Supplements That Work Best (SURPRISE!)](https://learn.athleanx.com/articles/bodybuilding-supplements-that-work-best-surprise) - Not a day goes by without me getting an email asking..."Do supplements really work"? It depends on whether your supplements contain what they claim on the label!
- [Supplement Store Scandal! (YOU'VE GOT TO SEE THIS)](https://learn.athleanx.com/articles/supplement-store-scandal-youve-got-to-see-this) - If you ever purchased supplements in a supplement store and asked the salesman for help...You're not going to want to miss this actual filmed interaction!
- [The #1 Trend in Training, Nutrition and Supplements in 2015](https://learn.athleanx.com/articles/the-1-trend-in-training-nutrition-and-supplements-in-2015) - There is one clear overwhelming trend in training, nutrition and supplements heading into 2015. Hear me discuss it with my colleague and close friend here
- [The Supplement Timeline (What, When & Why!)](https://learn.athleanx.com/articles/the-supplement-timeline-what-when-why) - Included in this video are my thoughts on test boosters, a harsh truth you must deal with before ever taking a single supplement, my thoughts on creatine.
- [Supplement Study Embarrassment! (DID YOU SEE THIS)](https://learn.athleanx.com/articles/supplement-study-embarrassment-did-you-see-this) - A little over a month ago...The New York Times released an article that was downright embarrassing for the supplement industry. Sadly, I can't even call it shocking.
- [My 2700 Calorie Mistake! (IMPORTANT LESSON)](https://learn.athleanx.com/articles/my-2700-calorie-mistake-important-lesson) - I cover the topic of weight gainer powders and whether they deserve your consideration if you are a skinny guy trying to put on muscle size and mass.
- [Most Important Supplement Category for 2016...‏](https://learn.athleanx.com/articles/most-important-supplement-category-for-2016-‏) - The most important supplements when it comes to building muscle and making gains should fall into the category of muscle recovery.
- [5 Reasons to Take Supplements... (AND WHEN NOT TO!)](https://learn.athleanx.com/articles/5-reasons-to-take-supplements-and-when-not-to) - In this video, I explain to you 5 reasons you need to take supplements and when you never should take them.
- [Get “CRAZY BULKED” Fast (SUPPLEMENT SCAM!)](https://learn.athleanx.com/articles/get-crazy-bulked-fast-supplement-scam) - I’m p*ssed off and this is why! There’s two types of people that give supplements a bad name. 1) The criminals that knowingly put harmful ingredients in their supplements to make a buck AND 2) The thieves who know that the supplements...
- [Bring Back Biceps, Chest, Back and Legs with this 'BOOMERANG' Workout Technique](https://learn.athleanx.com/articles/legs-for-men/boomerang-workout-technique) - Need something to help you "BRING BACK" that focus on your goals, and the determination and enthusiasm for training. ENTER THE "BOOMERANG EFFECT"
- [Killer HOME WORKOUT - 5 NEW Bodyweight Exercises !!!](https://learn.athleanx.com/articles/killer-home-workout-5-new-bodyweight-exercises) - I have to admit, I cringe every time I hear a meathead at the gym say that you can't really build muscle with "bodyweight" exercises!
- [Make Any Exercise 10 Times More Effective Using This One Tip for Muscle Growth](https://learn.athleanx.com/articles/muscle-growth-multiplier-do-this-every-rep-for-max-muscle-growth) - It's the small things: the variations in technique, the angle of the arms, the tempo of the lift, that combine to make the average set a 100% EFFECTIVE SET
- [NCAA Home Leg Workout - You Haven't Felt Anything Like It Before!](https://learn.athleanx.com/articles/legs-for-men/ncaa-home-leg-workout) - Even if you do set after set of heavy squats, leg extensions, and hamstring curls, I can guarantee you your legs haven't felt anything like this yet!
- [Dumbbells Only Muscle Building HOME WORKOUT](https://learn.athleanx.com/articles/dumbbells-home-workout) - I put together three of the most explosive total body exercises (including the "X" Plyo Pushups!) from the "Sweat 16."
- [My Morning Fitness Routine (BEHIND THE SCENES LOOK!)](https://learn.athleanx.com/articles/my-morning-fitness-routine-behind-the-scenes-look) - Every day...I get someone that writes in asking me about my specific daily routine.Well, it all starts with this one thing... EVERY SINGLE MORNING!
- [ACL Tears (Tips and Best Exercises for Rehab)](https://learn.athleanx.com/articles/legs-for-men/acl-tears-tips-and-best-exercises-for-rehab) - If you've played sports chances are either you or someone you know has suffered from A TORN ACL! There are things you can do to really speed up your recovery.
- [Bodyweight Shoulder Workout (No Equipment Allowed!)](https://learn.athleanx.com/articles/shoulders-for-men/bodyweight-shoulder-workout-no-equipment-allowed) - Some think it's impossible to come up with a...BODYWEIGHT SHOULDER WORKOUT that hits all 3 heads of your delts. Well... While traveling I came up with one!
- [The Truth About Tennis Elbow (WHAT REALLY CAUSES IT!)](https://learn.athleanx.com/articles/the-truth-about-tennis-elbow-what-really-causes-it) - Tennis elbow is definitely the number one cause of elbow pain. You don't have to play tennis to get it! It plagues more people working out than any other issue.
- [31 "Scariest" Ab Exercises Ever... (WARNING!)](https://learn.athleanx.com/articles/abs-for-men/31-scariest-ab-exercises-ever-warning) - 31 "Scariest" Ab Exercises Ever. How many do you think you can do? The key is to keep pushing your limits every time you train!
- [The Forgotten Back Exercise (UNLOCK HIDDEN STRENGTH!)](https://learn.athleanx.com/articles/back-for-men/the-forgotten-back-exercise-unlock-hidden-strength) - Not only can this back exercise add some serious width and thickness to your lats BUT It can dramatically increase your strength on deadlifts and squats!
- [Pullups vs Chinups:  The BIG Differences!!](https://learn.athleanx.com/articles/back-for-men/pullups-vs-chinups-the-big-differences) - Which exercise do you think is better...PULLUPS or CHINUPS? You might be surprised at my answer. Actually...I get even deeper than that, because we have to!
- [And the BEST core exercise is...](https://learn.athleanx.com/articles/abs-for-men/and-the-best-core-exercise-is) - See 5 of my favorite "indirect" ab exercises. Are you overlooking this very important piece of the puzzle?
- [My 400 REP Ab Workout (CAN YOU DO IT?)](https://learn.athleanx.com/articles/abs-for-men/my-400-rep-ab-workout-can-you-do-it) - This ab workout is actually an "athlean challenge". Can you complete all 400 reps in less than 8 minutes? Let's see what you've got!
- [How to Fix Muscle Imbalance (EQUALIZE YOUR SIZE!)](https://learn.athleanx.com/articles/how-to-fix-muscle-imbalance-equalize-your-size) - Everyone has muscle asymmetry between their right and left sides. When you have them, you usually hate them! See how to fix your right and left sided imbalances.
- [How to REALLY Build Muscle (THE DEFINITIVE VIDEO!)](https://learn.athleanx.com/articles/how-to-really-build-muscle-the-definitive-video) - Building muscle is not as easy as: "Just keep adding weight to the bar"! At some point you will not be able to do this. Then what? Let me show you what I do here
- [5 Huge Workout Cheats (WHY YOU CAN’T BUILD MUSCLE!)](https://learn.athleanx.com/articles/5-huge-workout-cheats-why-you-cant-build-muscle) - I literally could have included hundreds of exercises in this video. Our bodies literally try to cheat on one of them! Are you a "master of compensation"?
- [3 Cardio Machine Killers (yep...even treadmills!)](https://learn.athleanx.com/articles/3-cardio-machine-killers-yep-even-treadmills) - People still flock to the cardio machines in record numbers hoping to burn off fat, lose weight, and get in shape. Doesn't make it right! 3 Cardio Machine Killers!
- [Core Workout in ONE Exercise (HARD BUT WORTH IT!!)](https://learn.athleanx.com/articles/abs-for-men/core-workout-in-one-exercise-hard-but-worth-it) - When you've got thousands of exercises to choose from...Picking the best core exercise can be difficult. BUT I just did! See my top "core" exercise in action here
- [Treadmill Runners...Your Hamstrings Hate You! (HERE'S WHY)](https://learn.athleanx.com/articles/treadmill-runners-your-hamstrings-hate-you-heres-why) - The treadmill is by far the most popular way people "get in shape". Especially around this time of year. If you are guilty of this...Your hamstrings hate you!
- [Best Home Ab Workout (NO EQUIPMENT - ANY LEVEL!)](https://learn.athleanx.com/articles/abs-for-men/best-home-ab-workout-no-equipment-any-level) - Here's your first ab workout of 2015! The time for procrastination is over. 2015 is your year to get abs like an athlete and build ripped athletic muscle.
- [The Best Rep Range to Workout With...](https://learn.athleanx.com/articles/the-best-rep-range-to-workout-with) - There are a few rep ranges that most people train in...Which one is best?? It depends on one VERY BIG thing! See what that is in my brand new video
- [Exactly how I eat... (SIMPLE TO DO!)](https://learn.athleanx.com/articles/exactly-how-i-eat-simple-to-do) - I know how confusing nutrition can be. Macros? Calorie Counting? Food Measuring? But I can tell you first hand... It can be much easier than you might be making it.
- [How Strong Are Your Abs? (30 SECOND TEST)](https://learn.athleanx.com/articles/abs-for-men/how-strong-are-your-abs-30-second-test) - Do you have strong abs? Take this quick 30 second test to find out... Some people think that being able to do a "hard" ab exercise means they have strong abs. Not necessarily.
- [Is this KILLING your CURLS? (New Video)](https://learn.athleanx.com/articles/is-this-killing-your-curls-new-video) - There is no denying that barbell curls are the undisputed champion exercise for building bigger biceps. BUT what happens if you get wrist pain when doing them?
- [The Best CHEST EXERCISE You’re Not Doing…RIGHT!](https://learn.athleanx.com/articles/the-best-chest-exercise-youre-not-doingright) - The exercise I show you in this video is almost always relegated to the end of your chest workout. It's time to change that. The Best Chest Exercise You're NOT Doing
- [How to Torch Your Abs...WHILE STANDING! (Full Workout)](https://learn.athleanx.com/articles/abs-for-men/how-to-torch-your-abs-while-standing-full-workout) - One aspect of training like an athlete is...Ground based training. And guess what? It applies to your abs too! Standing Ab Workout (Torch Your Abs)
- [Peek inside my vitamin cabinet (SEE EXACTLY WHAT I TAKE!)](https://learn.athleanx.com/articles/peek-inside-my-vitamin-cabinet-see-exactly-what-i-take) - There's not a day that goes by that I don't get asked..."Jeff, what supplements do you take?" Why not make a video to show you exactly what, when and why.
- [How to tell if your muscles are working hard enough...](https://learn.athleanx.com/articles/how-to-tell-if-your-muscles-are-working-hard-enough) - Are you working out hard enough to build muscle? Hard enough to get stronger? How hard is too hard?
- [The BEST Home Ab Exercise Ever (I LOVE THIS!)](https://learn.athleanx.com/articles/abs-for-men/best-home-ab-exercise-ever-not-planks) - There are literally 1000's of ab exercises. But this one has every important feature that the "best" should have. See the BEST home ab exercise in action
- [Bodyweight Superbowl Workout (400 REPS!)](https://learn.athleanx.com/articles/bodyweight-workout-routine-build-muscle-at-home) - 400 Rep Bodyweight Only Workout Unpredictable. Unique. Powerful. The best part? You can do this workout...Any time. Any place.And get crushed every time.
- [If you want to get stronger you've got to... (CAN'T SCREW THIS UP)](https://learn.athleanx.com/articles/if-you-want-to-get-stronger-youve-got-to-cant-screw-this-up) - I've got a brand new video for you. Just 3 minutes long. But it may be the most important you'll watch if you want to know how to get stronger!
- [8 Pack vs 6 Pack Abs (DEFINITIVE ANSWER)](https://learn.athleanx.com/articles/abs-for-men/8-pack-vs-6-pack-abs-definitive-answer) - Some time in the last 3 years or so having a 6 pack wasn't good enough. Not when you can have an 8 pack! But can you really? Can you train for an 8 pack?
- [One Ab Exercise (From Beginner...to Impossible!)](https://learn.athleanx.com/articles/abs-for-men/one-ab-exercise-from-beginner-to-impossible) - There are thousands of exercises to train your abs. But did you know? You can do a lot with just one? Check this out!
- [It's all about that pump...or is it? (MUSCLE PUMP 101)](https://learn.athleanx.com/articles/how-to-get-big-with-the-pump-get-this-right) - Is the "pump" necessary to build muscle? It depends. Check out this in depth video. Everything you need to know about 'The Pump'
- [The Biggest Ab Lie Ever (P*SSES ME OFF!)](https://learn.athleanx.com/articles/abs-for-men/the-biggest-ab-lie-ever-psses-me-off) - If there's one gym myth that boils my blood most it's...Bulking and Cutting! "You can't get abs if you're trying to build muscle size." Pure Garbage!
- [The World's Fastest Arm Workout (8 MINUTES!)](https://learn.athleanx.com/articles/the-worlds-fastest-arm-workout-8-minutes) - You can do this arm workout! Time to crush your biceps and triceps in no time at all. The World's Fastest Arm Workout (8 MINUTES!)
- [Reactive Ab Strength (TEST YOURS!)](https://learn.athleanx.com/articles/abs-for-men/reactive-ab-strength-test-yours) - Do you have strong abs? No...I'm not talking about how many situps you can do. That won't tell me a thing. I mean...Do you have "reactive ab" strength?
- [Dumbbell Chest Exercise...You NEVER Do! (START NOW)](https://learn.athleanx.com/articles/dumbbell-chest-workout-incomplete-without-this-2) - Most effective chest workouts incorporate dumbbells. Regardless of where you do your chest workout...Most people forget to do this one powerful move!
- [The Most OVERLOOKED MUSCLES in the Gym...](https://learn.athleanx.com/articles/shoulders-for-men/the-most-overlooked-muscles-in-the-gym) - The shoulder is the most commonly injured joint. Not a surprise. When you consider that most workouts never have you do any exercises for your rotator cuff!!
- [Get more out of your LOWER AB exercises (4 BIG TIPS!)](https://learn.athleanx.com/articles/abs-for-men/get-more-out-of-your-lower-ab-exercises-4-big-tips) - You know you need to do them. But that doesn't make them any easier! LOWER AB EXERCISES Unless...You try these 4 tips when you do.
- [Get Abs Like a Gymnast (AT HOME!!)](https://learn.athleanx.com/articles/abs-for-men/get-abs-like-a-gymnast-at-home-2) - There is no doubt that gymnasts are known for having muscular physiques. But did you know...It's all made possible because of their abs?!?
- [Are Full Sit-Ups Bad for Your Back? (VIDEO DEMO)](https://learn.athleanx.com/articles/abs-for-men/are-full-sit-ups-bad-for-your-back-video-demo) - You've long ago traded in full sit-ups for planks. After all... Sit-ups totally wreck your spine right? Watch this before you decide.
- [I'm Sick and Tired...](https://learn.athleanx.com/articles/im-sick-and-tired) - Been battling an upper respiratory illness that made my throat feel like someone was scraping a cheese grater on it! Was it enough to keep me from working out?
- [15 Rep Ab Workout? (I'm Serious)](https://learn.athleanx.com/articles/abs-for-men/15-rep-ab-workout-im-serious) - No I'm not kidding. I actually just did this and it kicked the crap out of me. 15 Rep Ab Workout (See it here)
- [Special Video Appearance... (Sting at Wrestlemania 31!)](https://learn.athleanx.com/articles/special-video-appearance-sting-at-wrestlemania-31) - Long time wrestling icon Sting is preparing to step into the ring for Wrestlemania 31. We shot a video to pass along a short but important training message.
- [How to Eat Healthy Anywhere! (I got stopped at the airport... See Why!)](https://learn.athleanx.com/articles/how-to-eat-healthy-anywhere-i-got-stopped-at-the-airport-see-why) - Before I headed out to San Jose this past weekend to get my friend and client ready for Wrestlemania...My wife told me I was going to get stopped by the TSA! Why?
- [Leprechauns, Unicorns and 6 Pack Abs! (Huh)](https://learn.athleanx.com/articles/abs-for-men/leprechauns-unicorns-and-6-pack-abs-huh) - Leprechauns only exist on a cereal box (which you shouldn't be eating if you want abs by the way!) AND Neither do "shortcuts" to six pack abs!
- [6 Ways to Make Planks Harder (AND GET A BETTER CORE!)](https://learn.athleanx.com/articles/abs-for-men/plank-power-ups-6-ways-to-make-ab-planks-harder) - Let's face it. If you've been doing planks for awhile... They're just not that hard! You're going to have to make them harder.
- [What The Rock, Tom Brady and Jeff Cavaliere have in common...](https://learn.athleanx.com/articles/what-the-rock-tom-brady-and-jeff-cavaliere-have-in-common) - Hernias and inguinal hernia specifically, are one of the most common injuries men suffer from working out. What causes them and what can you do about them?
- [One Exercise to "Athletic" Abs... (GET 3-D ABS!)](https://learn.athleanx.com/articles/abs-for-men/one-exercise-to-athletic-abs-get-3-d-abs) - In order to get your abs to really "pop"...You need to do 2 things. 1. Get your nutrition in check. 2. Train your abs in 3-D!
- [The BEST Home Back Exercise...Period!](https://learn.athleanx.com/articles/back-for-men/the-best-home-back-exercise-period) - It's not often that you get a clear "best" exercise. But when it comes to training your back at home... This is the clear winner.
- [The Impossible Sit-Up (CAN YOU DO A REP?!?)](https://learn.athleanx.com/articles/abs-for-men/the-impossible-sit-up-can-you-do-a-rep) - Not much to say about this one. This is one you're just going to have to try for yourself! The Impossible Sit-Up Can you do even 1 rep?!?
- [Ripped Abs Like Mayweather... (can your core handle it?)](https://learn.athleanx.com/articles/abs-for-men/ripped-abs-like-mayweather-can-your-core-handle-it) - I put together a killer hanging ab workout routine that is the exact sequence I was put through by one of the world’s best boxing trainers in NYC.
- [Why Skullcrushers WON'T Help You Get Big Triceps!](https://learn.athleanx.com/articles/why-skullcrushers-wont-help-you-get-big-triceps) - I’m going to show you how to build big triceps without ever doing a single nosebreaker or skullcrusher in your triceps workout.
- [Rocky IV Ab Workout (TRAIN LIKE STALLONE!)](https://learn.athleanx.com/articles/abs-for-men/rocky-iv-ab-workout-train-like-stallone) - Nobody is more famous for their workouts or their abs than Rocky in his training montages from every Rocky movie. None is more memorable than in Rocky IV
- [The WORST thing about ab exercises is...](https://learn.athleanx.com/articles/abs-for-men/the-worst-thing-about-ab-exercises-is) - Do you have low back pain or tight hip flexors and have been told you need to do more core exercises to get your core strong and get rid of your problems?
- [How to Row for a Bigger, Wider Back... (AX JEFF!)‏](https://learn.athleanx.com/articles/back-for-men/how-to-row-for-a-bigger-wider-back-ax-jeff‏) - Back rows is by far one of the best ways to create a thicker, wider back. I show you 2 tips to build a bigger wider back that you can feel working right away.
- [19 NEW Home Workout Exercises... (IN ACTION!)](https://learn.athleanx.com/articles/19-new-home-workout-exercises-in-action) - Home workouts are less effective than working out in a gym. This is simply not the case. In this video, I provide you with the Home Workout Survival Guide.
- [I've Got 99 Pullup Problems And...](https://learn.athleanx.com/articles/ive-got-99-pullup-problems-and) - Try this quick test first to see if your pullup swaying is coming from your ab weakness.Then you likely need to work a bit more on your hanging ab exercises.
- [The REAL Reason Hamstrings Cramp... (SHARE THIS)‏](https://learn.athleanx.com/articles/the-real-reason-hamstrings-cramp-share-this‏) - Hamstring muscles are one of the most common muscles to cramp during sports or training. The cause is actually not often what people think it is.
- [Lower Pec Punishing Exercise (NO MORE SAGGY CHEST!)](https://learn.athleanx.com/articles/lower-pec-punishing-exercise-no-more-saggy-chest) - I am going to show you how to better activate the lower chest by paying attention to the way you do your crossovers.
- [Best Bodyweight Exercise for Triceps Mass!‏](https://learn.athleanx.com/articles/best-bodyweight-exercise-for-triceps-mass‏) - I show you how to ensure that you cook your triceps by training them with enough intensity to build triceps mass and size.
- [You're too old to work out if... (WAKE UP CALL!)‏](https://learn.athleanx.com/articles/youre-too-old-to-work-out-if-wake-up-call‏) - The problem is, that as we age we stop doing the things that kept us feeling young. It’s a case of “use it or lose it”.
- [Florian Munteanu Creed 2 Training Montage (DRAGO!)](https://learn.athleanx.com/articles/florian-munteanu-creed-2-training-montage-drago) - As you likely know... I grew up a huge fan of Sylvester Stallone and the Rocky movies in particular. So it comes as no surprise that I was first in line to see CREED 2 last night! But, I had another very BIG reason to be there...
- [My "Go-To" Meal Plan Strategy... (FAST & GOOD!)‏](https://learn.athleanx.com/articles/my-go-to-meal-plan-strategy-fast-good‏) - If you want to get ripped and build muscle year round you will have to be sure that you are consistent with your meal plan prep.
- [THE A-TEAM WORKOUT - THE ULTIMATE  BODYWEIGHT ONLY WORKOUT](https://learn.athleanx.com/uncategorized/the-a-team-workout-the-ultimate-bodyweight-only-workout) - Want to look like the guys in the new A-TEAM movie (Bradley Cooper especially) but don't want to have to workout 3 hours a day? Watch this new workout!
- [MUSCLE BUILDING LUNCH OPTIONS - MAXIMIZE YOUR MUSCLE GROWTH ALL DAY LONG!](https://learn.athleanx.com/articles/muscle-building-lunch-options-for-maximum-muscle-growth) - http://athleanx.com Sure there are lots of things you can eat for lunch, but what foods will actually help you build muscle and burn fat? AthLEAN-X tells you!
- [MUSCLE BUILDING MEAL IN MINUTES - DINNER MADE SIMPLE!](https://learn.athleanx.com/articles/muscle-building-meal-in-minutes-dinner-made-simple) - Learn how to make a muscle building dinner in minutes using just a few simple ingredients. AthLEAN-X 90 day meal plans - eat more, burn more
- [Chest Dips are Great! (ONLY IF...)‏](https://learn.athleanx.com/articles/chest-dips-are-great-only-if-‏) - Dips are one of the best ways to build a bigger chest. I show you how to avoid two errors that are made at the shoulders during this chest exercise.
- [How You Screw Up Triceps Exercises! (EASY TO FIX)‏](https://learn.athleanx.com/articles/how-you-screw-up-triceps-exercises-easy-to-fix‏) - If you want to start building big triceps you have to stop making the compensations that we often make to get more out of your tricep muscles on every exercise
- [No Text - Sgt. Douglas Loveless](https://learn.athleanx.com/athleanx-testimonials/just-average/no-text-sgt-douglas-loveless)
- [Justin Walls](https://learn.athleanx.com/athleanx-testimonials/just-average/justin-walls)
- [Joshua Johnson](https://learn.athleanx.com/athleanx-testimonials/just-average/no-text-joshua-johnson)
- [Jonathan Reynolds - HARDGAINER Pushed to (and BEYOND) His Limits!](https://learn.athleanx.com/athleanx-testimonials/just-average/jonathan-reynolds-hardgainer-pushed-to-and-beyond-his-limits) - All I want to say is thanks so much for the great programs Jeff. I've completed AX-1 and AX-2 and I'm currently training with ATHLEAN XERO. I love how the programs are constantly changing and everyday is different, it is impossible to get bored. The meal plan is great as well it is very adjustable
- [Colton Baker](https://learn.athleanx.com/athleanx-testimonials/hardgainers/colton-baker)
- [Jonas Peterson - Serious Muscle Gains in Just 2 Months (45 Minute Workouts!)](https://learn.athleanx.com/athleanx-testimonials/hardgainers/jonas-peterson-serious-muscle-gains-in-just-2-months-45-minute-workouts) - I found ATHLEAN-X when I was searching the internet trying to get into better shape. I ended up finding Jeff's YouTube channel and decided to join ATHLEAN-X and see what results I could get. What I loved about the program was how short but effective the workouts are. Being a student I'm in school for
- [Gregory Hartung](https://learn.athleanx.com/athleanx-testimonials/just-average/gregory-hartung) - I am so thankful and glad to be participating in the ATHLEAN-X programs. Every part of the program was so easy for me to adjust to. It really made me realize the science and reality of bodybuilding. I received a comment from a post I made on the ATHLEAN-X Facebook page to post my transformation
- [Done - Max Kotlarchyk - Finds Consistency (BIGGER ARMS) With ATHLEAN-X](https://learn.athleanx.com/athleanx-testimonials/just-average/done-max-kotlarchyk-finds-consistency-bigger-arms-with-athlean-x) - Thanks Jeff for the great programs you have come out with. I know consider myself a TEAM ATHLEAN member for life. I have tried many other programs in the past and had trouble keeping up with them after I finished just doing them again seemed boring to me. That is not the case with ATHLEAN-X,
- [WORLD CUP SOCCER WORKOUT!](https://learn.athleanx.com/articles/world-cup-soccer-workout) - Soccer requires a great deal of speed, endurance, athleticism, power, leg strength, core stability and mobility. You can get all of these in this workout.
- [HOW TO DO A ONE ARM PUSHUP - AND BUILD A BIGGER CHEST IN THE PROCESS](https://learn.athleanx.com/articles/how-to-do-a-one-arm-pushup-and-build-a-bigger-chest-in-the-process) - http://athleanx.com Learn how you can do what you once thought was impossible...a One Arm Pushup! Let celebrity sports trainer Jeff Cavaliere show you how!
- [TO SQUAT OR NOT TO SQUAT -  IS THIS THE BEST LEG EXERCISE FOR YOU?](https://learn.athleanx.com/articles/legs-for-men/to-squat-or-not-to-squat-leg-exercise) - http://athleanx.com People ask me what the best exercise is for the lower body. The squat seems to be everyone's answer. I'm not one of them. Here's why...
- [ADD SECONDS TO YOUR SETS FOR MAXIMUM MUSCLE GAIN](https://learn.athleanx.com/articles/add-seconds-to-your-sets-for-maximum-muscle-gain) - http://athleanx.com Discover how to build muscle mass much more quickly by learning how long your workouts should be. Get the secrets of a celebrity trainer
- [AthLEAN-X SNEAK PEEK - HOW TO ADD PEAKS TO YOUR BICEPS!](https://learn.athleanx.com/articles/athlean-x-sneak-peek-how-to-add-peaks-to-your-biceps) - http://athleanx.com Most people think that biceps peaks are purely genetic. Not so. Follow these quick tips and you can build arms you never thought possible
- [AthLEAN-X COVERS THE BREAKFAST BASICS - WHAT TO EAT TO MAXIMIZE YOUR MUSCLE!](https://learn.athleanx.com/articles/athlean-x-covers-the-breakfast-basics-what-to-eat-to-maximize-your-muscle) - http://athleanx.com Ever wonder what celebrity fitness trainer Jeff Cavaliere has his ripped and muscular pro athlete clients eat for breakfast? Find out now!
- [THE SLOW BURN TO FAST CHEST DEVELOPMENT - TRIPOD PUSHUPS!](https://learn.athleanx.com/articles/the-slow-burn-to-fast-chest-development-tripod-pushups) - I get tons of questions asking me for some cool and unique ways (because that's what we do here) for developing a chiseled chest! This baby is a killer!
- [A SLOW BURN TO BIG GAINS - CORE CRUSHING PUSHUP VARIATION](https://learn.athleanx.com/articles/abs-for-men/core-crushing-pushup) - http://athleanx.com Leave it to AthLEAN-X to come up with a new pushup variation that produces the greatest results in the shortest time...in the coolest way!
- [AX1:  The ATHLEAN "400" CHALLENGE](https://learn.athleanx.com/ax1-workouts/phase-1-test-vid-1) - The number “400” looms large and the clock is ticking. You can take it easy and drag it out or you can push yourself to the limits of your abilities. Before you decide, remember, the other members of “TEAM ATHLEAN” are waiting to see your score and compare it to theirs. It’s your choice, you
- [BURST TRAINING: THE 11-11-11 WORKOUT](https://learn.athleanx.com/ax1-workouts/phase-1-test-vid-1-2) - Numerologists waited for the arrival of 11-11-11 with great anticipation. You however, may not be looking forward to this workout. Combining the principles of “ATHLEAN Burst Training” with an old fashioned gut check, this grueling workout will push you to the boundaries of what you thought you were capable of. Don’t fret though, 11-11-11 only
- [BURST TRAINING: THE FANTASTIC 4 WORKOUT](https://learn.athleanx.com/ax1-workouts/phase-4-test-vid-4) - This comic book classic rears it’s head in AX1, and true to form you will be wishing someone would come and save the day! Needing feet as quick as The Flash, this killer agility workout is sure to get your heart racing. We all know that explosiveness starts at your feet, so stop being “slow
- [BURST TRAINING:  ALL HANDS ON DECK](https://learn.athleanx.com/ax1-workouts/phase-5-test-vid-5) - You don’t need to go to Vegas to lose your shirt! In fact, with the “All Hands on Deck” workout in AX1 you might just want to lose it on purpose after seeing the results this and all the other workouts in the program can deliver! For this challenge however your fate lies in the
- [BURST TRAINING: THE IRONMAN WORKOUT](https://learn.athleanx.com/ax1-workouts/phase-6-test-vid-6) - You don’t get the title of IronMan by being an easy workout! This challenge requires equal parts strength, determination and muscle endurance to not just thrive but survive. Will the iron of the dumbbells in your hands be just the beginning of your transformation into a suit of armor like muscle? Take on this workout
- [BURST TRAINING: Spr-INTERVALS](https://learn.athleanx.com/ax1-workouts/phase-7-test-vid-7) - Running is one of the most effective workouts you can do. The problem? Not only can it be boring, but if you run too long or too often you risk sacrificing hard earned muscle (ever seen a built marathon runner?). Not sure what to do? No sweat. Take a crack at this explosive twist on
- [Home Back Workout for Women - Bra Bulge Banishing Workout!](https://learn.athleanx.com/best-workout-program-videos/best-workouts-for-women/shoulders-for-women/home-back-workout-for-women-bra-bulge-banishing-workout) - With this home back workout for women all you need is a stability ball and a pair of dumbbells or weight plates.
- [7 Healthy Dark Chocolate Recipes: Your Secret Weight Loss Weapon!](https://learn.athleanx.com/for-women/7-healthy-dark-chocolate-recipes-your-secret-weight-loss-weapon) - Could dark chocolate be your secret weapon for weight loss? It might be! These healthy dark chocolate recipes can help you to lose weight and taste great.
- [7 Healthy Recipes for COLD Summer Treats!  Ice Cream, Popsicles, Shakes and More!](https://learn.athleanx.com/for-women/7-healthy-recipes-for-cold-summer-treats-ice-cream-popsicles-shakes-and-more) - It’s mid-summer and it’s HOT out there, which makes us crave cold, fruity, icy treats. Healthy recipes for ice cream, shakes, popsicles, smoothies and more.
- [Health Benefits of RED, WHITE & BLUE Foods Plus 5 Recipes!](https://learn.athleanx.com/for-women/health-benefits-of-red-white-blue-foods) - In honor of the 4th of July, let’s look at some of the health benefits of our favorite natural red, white and blue foods and some recipes incorporating them!
- [10 Fresh Summer Recipes for Outdoor Entertaining](https://learn.athleanx.com/for-women/10-fresh-summer-recipes-for-outdoor-entertaining) - Invite your favorite people and share your healthy lifestyle with them! With these summer recipes, everyone will see that healthy definitely still means tasty!
- [10 Awesome Avocado Recipes for Weight Loss](https://learn.athleanx.com/for-women/10-awesome-avocado-recipes-for-weight-loss) - Research shows that avocado actually helps you LOSE WEIGHT! Here are 10 awesome avocado recipes to get you started eating more of this healthy weight loss food!
- [Fitness and Life Tracker Devices: Comparing Jawbone Up, Fitbit Flex and Nike+ Fuelband](https://learn.athleanx.com/for-women/fitness-and-life-tracker-devices-comparing-jawbone-up-fitbit-flex-and-nike-fuelband) - You’ve probably heard of fitness and life tracking devices like the Jawbone Up, the Fitbit Flex and the Nike+ Fuel Band. Let's compare the capabilities of each.
- [Make Larabars at Home: 7 Homemade High Protein Granola Bar Recipes!](https://learn.athleanx.com/for-women/make-larabars-at-home-7-homemade-high-protein-granola-bar-recipes) - Larabars make awesome snacks but they sure are expensive. These type of high protein dried fruit and nut granola bars are easy to make at home.
- [10 Clean Eating Easter Recipes: Eggs, Bunnies, Chicks and Carrots Galore!](https://learn.athleanx.com/for-women/10-clean-eating-easter-recipes) - There are plenty of cute, healthy, homemade options for filling Easter baskets and the holiday dinner table! Here are 10 healthy clean eating Easter recipes.
- [Do you LOVE Chocolate?  10 Healthy, Clean Eating Chocolate Desserts for Valentine’s Day!](https://learn.athleanx.com/for-women/healthy-clean-eating-chocolate-desserts) - There are also lots of healthy, decadent ways to enjoy chocolate. This Valentine’s Day surprise your loved one with a rich, tasty and healthy chocolate dessert.
- [The Athlean Valentine’s Day Gift Guide: 10 Best Fitness Gifts for Him!](https://learn.athleanx.com/for-women/the-athlean-valentines-day-gift-guide-10-best-fitness-gifts-for-him) - If your guy is a fitness buff an exercise related gift can be an awesome Valentine’s Day present. Let’s have a look at some great V-Day ‘guy gifts.’
- [10 Twists on Breakfast: Healthy and Quick Morning Meals](https://learn.athleanx.com/for-women/10-twists-on-breakfast-healthy-and-quick-morning-meals) - Let’s take a look at 10 Twists on Breakfast that are quick and easy to make, can be taken to work and will get your day started off on a healthy foot.
- [Going Green: 10 Green Smoothies To Boost Immunity and Weight Loss](https://learn.athleanx.com/for-women/going-green-10-green-smoothies-to-boost-immunity-and-weight-loss) - Incorporating green smoothies into your diet, with fresh or frozen greens, can be a great way to make sure you’re getting the vitamins and minerals you need.
- [10 Clean Eating Christmas Cookie Recipes PLUS Eggnog!](https://learn.athleanx.com/for-women/10-clean-eating-christmas-cookie-recipes-plus-eggnog) - During the holidays, it’s important to find the best ways to keep up with our nutrition goals without feeling deprived. You can make healthier Christmas cookies!
- [10 Holiday Smoothies to Satisfy Winter Time Cravings](https://learn.athleanx.com/for-women/10-holiday-smoothies-to-satisfy-winter-time-cravings) - Smoothies are the perfect way to experiment with holiday and winter time flavors that normally we might only find in shakes, cookies and other sweets.
- [Top 8 Healthiest Starbucks Meal and Snack Choices](https://learn.athleanx.com/for-women/top-8-healthiest-starbucks-meal-and-snack-choices) - At some point, we’re going to end up needing breakfast or a snack on the go, and if Starbucks is the only option, it’s can actually be a healthy one!
- [10 Things You Can Do With Protein Powder Besides Drink It....Recipes Inside!](https://learn.athleanx.com/for-women/10-things-you-can-do-with-protein-powder-besides-drink-it-recipes-inside) - You don't have to drink your protein powder! You can use protein powder for cooking and baking, to get some extra protein into your diet!
- [Top 10 Best Fitness and Nutrition iPhone and Android Apps for Women](https://learn.athleanx.com/for-women/top-10-best-fitness-and-nutrition-iphone-and-android-apps-for-women) - Phone and android apps can help you reach fitness and nutrition goals: track workouts, healthier eating options, keep a food diary, or yoga or Pilates.
- [Clean Eating Thanksgiving: 7 Classic Recipes Made Healthier!](https://learn.athleanx.com/for-women/clean-eating-thanksgiving-7-classic-recipes-made-healthier) - Here's some healthy side-dishes and desserts to accompany your Thanksgiving turkey! Some are gluten, refined grain, dairy & sugar free, vegetarian and vegan.
- [10 Clean Eating Hearty Winter Soup, Stew and Chili Recipes](https://learn.athleanx.com/for-women/10-clean-eating-hearty-winter-soup-stew-and-chili-recipes) - In addition to warming you up, hearty winter soups, stews and chili fill you up, are full of healthy vegetables, and are low in calories.
- [Clean Halloween: 10 Clean Eating Sugar Free Halloween Desserts!](https://learn.athleanx.com/for-women/clean-eating-sugar-free-halloween-desserts) - Making candy and other Halloween sweets at home allows you to eat clean, avoid processed sugar, refined flours and gluten and dairy if you so desire!
- [10 Best Healthy Fall Smoothie Recipes - Great for Back to School!](https://learn.athleanx.com/for-women/best-healthy-fall-smoothie-recipes-back-to-school) - There are plenty of incredible fall flavors that make amazing smoothies that taste like dessert.
- [Power Protein! 4 Fab Ways to Include Quinoa In Your Diet](https://learn.athleanx.com/for-women/power-protein-quinoa-diet) - It’s an ancient South American grain that is relatively new to the American diet – but it’s gaining popularity due to its impressive health and weight loss benefits. It can be eaten as a hot cereal for breakfast, as a warm side-dish or whole-grain carbohydrate source in any well-balanced meal, or can be used to make a delicious cold salad – perfect for packed lunches or pre-workout snacks. Quinoa is also gluten-free, so it's a versatile grain that can fit into any diet.
- [Health Talk Tuesday: The Female Athlete Triad](https://learn.athleanx.com/for-women/fitness-blog/female-athlete-triad) - Many female athletes have not even heard of the triad. The Female Athlete Triad can be a serious medical concern that centers around osteoporosis, amenorrhea and disordered eating.
- [No-No's at the Gym: Biggest Pet Peeves](https://learn.athleanx.com/for-women/fitness-blog/biggest-gym-pet-peeve) - We all have pet peeves. As a fitness enthusiast , you've probably noticed a lot of odd, even annoying, behavior going on in the gym. While I guess it is just a matter of opinion, here are my gym pet peeves.
- [Healthy Living: The Good Gone Bad](https://learn.athleanx.com/for-women/fitness-blog/healthyhabitsgonebad) - Healthy living can be tricky. You are hitting the gym, drinking plenty of water, going to bed early and doing everything you can think of to lead a healthier lifestyle. These are all great moves and kudos to you for being proactive about your health! However, believe it or not, you can actually be taking some of these habits too far. Here are some instances where you need to draw the line.
- [Cool Home Obliques Exercise... (ALL IN ONE!)‏](https://learn.athleanx.com/articles/abs-for-men/cool-home-obliques-exercise-all-in-one‏) - Oblique exercises are the overlooked portion of a complete core workout that can really help your abs to look chiseled.
- [Better Planks and Rollouts... (1.5 Seconds!!)‏](https://learn.athleanx.com/articles/abs-for-men/better-planks-and-rollouts-1-5-seconds‏) - These are two of the most important ab stability exercises, planks and ab rollouts. They require very little to no equipment to perform them.
- ["No Equipment" Back and Upper Chest Exercise (AWESOME!)‏](https://learn.athleanx.com/articles/back-for-men/no-equipment-back-and-upper-chest-exercise-awesome‏-2) - This no equipment back exercise not only helps you to build bigger lats, but it also doubles as an awesome upper chest exercise if you know how to perform it.
- [The Ultimate Video for Big Shoulders... (CANNONBALL DELTS!)‏](https://learn.athleanx.com/articles/shoulders-for-men/the-ultimate-video-for-big-shoulders-cannonball-delts‏) - If you want to get big shoulders and wider delts you have to make sure that you are doing exercises for all three heads.
- [Biceps Peaks - 5 Ways to Build Them!‏](https://learn.athleanx.com/articles/biceps-peaks-5-ways-to-build-them‏) - If you want to get more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises
- [Triceps Myth Buster (HOT TOPIC!)‏](https://learn.athleanx.com/articles/triceps-myth-buster-hot-topic‏) - A lot of people aren’t quite so clear on the right way to perform one very popular triceps exercise - the tricep pushdown.
- [The ONLY Way to Train Your Abs... (Demo Included)‏](https://learn.athleanx.com/articles/abs-for-men/the-only-way-to-train-your-abs-demo-included‏) - I show you how to hit every major function of your abs, obliques and transverse abdominus muscles in order to maximally develop your core and have a visible six pack
- [Leg Workout "Finisher" (Do This AFTER Your Workout)](https://learn.athleanx.com/articles/legs-for-men/leg-workout-finisher-do-this-after-your-workout) - If you’re not doing a finisher like the one I’m showing you in this video, then you’re likely leaving a lot of leg size potential on the table.

## Pages

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- [How To Divide Your Plate](https://learn.athleanx.com/divide-your-plate) - There are lots of differing opinions on how much of each nutrient type to eat and how to keep track of it all. Here’s a very straightforward nutrition tip.
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- [Guide to Six Pack Abs](https://learn.athleanx.com/guide-to-six-pack-abs) - Starting on the path to get six pack abs is not as hard as it seems. Read our step by step guide to get the six pack you’ve always wanted.
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