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The 6 Best Lifts for NEW Muscle Growth (GUARANTEED)

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Rating: 4.0; Vote: 1

ve been performing the best lifts and exercises for muscle growth, you may not be seeing all the gain you should be from your training. In this video, I-m going to show you the 6 best lifts you can add to your main foundational strength exercises to get much more from them. You have to remember, you are and always will be only as strong as your weakest link. The goal of this collection of movements is to show you how to strengthen those weak links once and for all. We start with the deadlift. One of the hardest parts of this exercise is the initial break of the bar off the ground. It is literally why this movement is called the deadlift since this requires that you are able to perform this from a dead stop without momentum. The ability to do this well is going to depend on your ability to drive force into the ground through your legs and to have strength and stability in your upper back when you pull. If you find that you are not able to drive through the ground with force, you will want to start incorporating heavy dumbbell lunges as an accessory movement in your leg training. The lunge forces you to have to push hard through the foot into the ground to not only drive the weights you are holding but your entire body back up to a standing position. You want to handle heavier weights than you are used to in order to get the most carryover to the deadlift. On the other hand, if you are able to generate good force through your feet but cannot maintain the stability of your upper back through the initial pull then you need to do something about this. I found that the chest supported barbell row was one of the most helpful accessory exercises I could do to improve this. By removing the legs from the equation, I learned how to be able to pull heavier weights with just the strength of my back, so that when the legs were added back in as during the deadlift, I was able to pull significantly more weight as a whole. The squat is another movement that can be aided with the right accessory lift. Here you want to figure out a way to strengthen your glutes since they need to be the main driver and initiator of the upward lift of the bar from the bottom of a squat. The weighted hyperextension is a great way to do this. To improve your ability to do the overhead shoulder press you want to consider just how much your body will rely on your feet and legs if you give it a chance. Even if you are not doing a push press and are trying to be more rigid with your form by performing a strict press, the ground reaction forces initiated during any standing variation of the press is going to incorporate the legs too much. In order to get stronger in the OHP you would want to sit down and perform a Z press as shown to isolate the strength of the shoulders. The video wraps up with discussions of how to improve scapular strength for the pullup by doing weighted scap pulls as well as the face pull for improving pretty much every lift you do. The main point is, there are big lifts that you should be including in your training in order to compliment the heavier compound foundational movements in your training. Doing them both will make your performance on the big lifts improve that much faster. For a complete training program that not only trains you with the big lifts but shows you the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today
Date: 2022-04-22

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Comments and reviews: 10

Naveen
Notes to Self:
Accessory lifts for Deadlifts:
- Chest Supported Row for Upper body strength and stability for Deadlifts 1: 31
- Dumbbell Reverse Lunge 2: 38
- Dumbbell forward Lunge 3: 16
Note: Dumbbell forward/reverse Lunges improves Leg Driving into the ground for better Deadlifts
Accessory lifts for Squats:
- Variation of Glute Ham Raise 4: 19
This exercise help you get out of the hole at the bottom of the squat
Note: This exercise improves Glute Strength and Lower back strength which will help in Squats, Deadlifts, etc.
Accessory lifts for Overhead Shoulder press:
- Z press 6: 18
Accessory lifts for Pulling Strength:
- Weighted Pull ups
- Weighted Scap Pulls 8: 25
- Bodyweight Scap Pulls 8: 52 (scaled to beginner)
- Scap Pulls using Lat Pull Down machine 9: 02 (scaled to Intermediate athlete)
Note: These exercises improve Scapular Strength for Shoulder Stability which will help you in Pull-ups, weighted Pull-ups, etc.
Accessory lift for all exercises:
- Face Pulls Press ups 9: 52
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Jose
Hi guys I'm doing a presentation of Jeff and his Athlean-X programs and how this actually started and well I've been doing research and there is some stuff that I can't find online I was wondering if anyone can help me with a few of the question I need for my presentation if you happen to actually know or if you know were I can find some of this stuff I would greatly appreciate it.
1. How much money did they need to start up the program & how did they get that money?
2. How was their operation to start with (i. e. size of facility, number of employees and/or hour per week they worked, etc)
3. How did they get from where they start to were they are now?
4. How long did it take to be profitable?
5. What is their current situation? (i. e. number of employees, gross sales per yea, net profit per year, size of current location and/or number of location)
6. How much is their business worth? (keep finding different amounts online so just have to ask to make sure)
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DadBod
Awesome video Jeff. So appreciate your content. I have definitely found a problem with my pull ups and many other compound moves due to my shoulder joint and my scapula. I have worked into my routine many of your suggestions, including face pulls, and I have trained on strengthening my rotator cuff all to improve my shoulder mobility and ultimately my pull up and shoulder press strength. It's definitely shown improvement but I have a long way to go. I have t done face pulls in a while cause I train from home with bands and always worry they will snap! Thanks for the great content!
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Dan
Scapula pullups where we dont really use the arms much, have been a miracle for me that has improved my shoulder mobility. I was unable to do a shoulder press as i had lost flexibility. I was stuck with just bench pressing for all my presses. I tried many different scapula stretchers etc with no effects. But the scapula pullup has been great.
I think i original pulled something in my shoulder blades.
FacePulls are also a great exercise that have help my benchpress and add beef to my delts even though i use light weights for rotator cuff work.
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Daniel
So I love everything you say about building the supporting muscle groups, but I'm pretty sure it was face pulls that buggered my deloid and bicep tendons. I've been working with ART and massage to release it all, but it's taking a while. I think it's important to stress that if you're new to face pulls that one should really start out light. I had no strains or pulls, it all just seized up as I have never done face pulls before. Admittedly, something may have been askew in there prior, but it was more than likely the pulls that light the fire.
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barak
I just wanna say thank you Jeff.
not for this specific video, or any other video, and not even for your inspiring words and tutelage.
I wanna say thank you because you're the only one keeping it REAL.
instead of selling your training programs, you chose to provide all of us with your knowledge and experience free of charge and with true honest helpful intent, and that is admirable!
your approach caused a serious change in my lifestyle just out of pure respect to you and your profession.
we all sincerely thank you!
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Frans
I have a question. I recently started working out again and have been watching your videos for a couple weeks now. I've seen so many different things you dont want to skip over like your forearms and specific exercises for your abs and stuff. How do i integrate all these things in my workout without making my workout way too long?
I mean, i get that i should be doing the bigger lifts and compound movents to increase the efficiency of my workout, but when should i do the smaller more focused excercises?
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fix
Got a question I'm 36 I've been going to the gym for a few months but I dont seem to be able to breakdown my biceps chest legs or any muscles at all. I mostly do all my sets to failure 3 the reduce weight do another 3 to failure. But it seems that I recover withing minutes. I stop taking supplements I take vitamins and flaxseed oil pills but that's about it. I'm getting stronger but I'm not gaining anything
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Mike
Jeff, my right elbow later tendon clicks while benching Or pressing. It's like it's loose and pops out of place rowing down and rolls, pops in pressing up.
It causes inflammation. I take fish oil and glucosamine and have tried forearm exeri, but nothing seems to stop this. Is there anything special or specific I can stop this problem with? Please inform me.
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Michael
JEFF. WHat are the best exercise to do for legs and back, if a man has had back injuries before. Lower back injuries from squats. So I am not going to do any regular bar squats again, I got injured up several times from this. So what are the best ones to do instead?
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