yt:channel:e0TLA0EsQbE-MjuHXevj2A e0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2006-12-16T15:17:44+00:00 yt:video:QtVvhEeHKcI QtVvhEeHKcI UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-04-19T15:25:11+00:00 2026-04-21T06:39:12+00:00 The ONLY Way to Lose Stubborn Belly Fat (WORKS EVERY TIME) If you’re trying to lose stubborn belly fat but nothing seems to work, then this is a video you can’t afford to skip. In this video, I’m going to walk you through 4 brutally honest questions that most people avoid answering—but until you do, that fat around your waist isn’t going anywhere. Answer them truthfully, and you’ll finally unlock what’s been holding you back from getting lean. FREE TOTAL BODY WORKOUT HERE - https://athleanx.com/tbfree SUBSCRIBE TO THIS CHANNEL HERE - https://bit.ly/2b0coMW Here’s the reality. Losing fat is both incredibly simple and frustratingly difficult at the same time. The science behind fat loss is clear and has been for decades. The problem isn’t knowing what to do—it’s consistently doing it well enough for long enough to see results. And that’s where most people fall apart. So before you start blaming genetics or calling your belly fat “stubborn,” you need to take a hard look in the mirror. Not to judge how you look—but to honestly evaluate what you’ve been doing. The first question you have to ask yourself is this: is your belly fat actually stubborn…or is your overall body fat still just too high? Because those are two completely different situations. If you’re still carrying a higher body fat percentage overall, then the issue isn’t stubborn fat—it’s inconsistency. Tightening up your habits will get you moving in the right direction fast. But if you truly feel like you’re doing everything right and still can’t get rid of that last layer, then we have to dig deeper. That’s where these next questions come in. Let’s start with alcohol. I get it—this isn’t just about drinking for the sake of it. It’s social. It’s part of how people relax and connect. But you can’t ignore what it does. Liquid calories add up quickly, and alcohol directly interferes with your body’s ability to burn fat efficiently. That doesn’t mean you can never drink—but it does mean you need to decide what matters more to you. Getting lean…or maintaining that habit. There’s no right answer—but there is an honest one. Next comes nutrition. And this is where most people think they’re doing better than they actually are. Fat loss requires a calorie deficit. There’s no way around that. But how you create that deficit matters. Extreme diets, cutting out entire food groups, or trying to crash your way lean almost always backfire. If you believe you’re in a deficit and still not losing belly fat, then you need to break this down further. First—how clean is your diet, really? Not what you think it is, but what it actually is. If that checks out, then look at your portions. Because even clean food in the wrong amounts will stall progress. And if that still isn’t the issue, then you’re left with one final truth—your consistency isn’t where it needs to be. This is where cheat meals quietly turn into cheat days…or worse. From there, we have to look at your training. Because diet alone will never be enough if your goal is to get lean and stay lean. You need to train—and not just with endless cardio. You need resistance training to build muscle. Muscle is what drives your metabolism higher and allows your body to burn more calories even at rest. A solid plan should include weight training at least 3 to 5 times per week, with an emphasis on intensity and total workload. Adding in things like barbell complexes can help you increase calorie burn while still building athletic, functional muscle. And finally, we come to ab training. Not because it’s going to magically burn belly fat—it won’t. But because developing your abs creates a visual payoff that reinforces everything else you’re doing. When you start to see those muscles come in, it builds momentum. And momentum is what keeps you consistent. At the end of the day, getting rid of belly fat isn’t about secrets or shortcuts. It’s about honesty. Brutal honesty. Once you identify where you’re falling short, you can fix it—and when you fix it, the results follow. If you’re looking for a step-by-step program that takes all of this guesswork out and shows you exactly how to train and eat to lose belly fat, build lean muscle, and get in your best shape ever, head to athleanx.com and find the program that matches your goals. And if you want more videos that break down fat loss, ab training, and performance the right way—make sure you subscribe to the channel, turn on notifications, and never miss a new video when it drops. yt:video:--xpa4zE0TQ --xpa4zE0TQ UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-04-15T15:10:53+00:00 2026-04-19T05:49:40+00:00 How to Make Pullups MUCH Easier If you think a handful of pull-ups makes you strong… it might be time to rethink your standards. In this video, I’m breaking down why pull-ups are one of the most brutally honest tests of upper body strength—and why so many people struggle with them despite training consistently. The issue isn’t effort. It’s what you’re training—and what you’re leaving out. Most people overemphasize pressing movements like bench press and shoulder work while neglecting the muscles that actually drive pulling strength. Without strong scapular control, a developed upper back, and proper arm involvement beyond just biceps and triceps, your strength won’t carry over to the bar. That’s why pull-ups expose everything: Weak lats Poor scapular function Imbalances from years of bad posture Gaps in real pulling strength On top of that, pull-ups are a direct reflection of your strength-to-weight ratio. The more non-contributing mass you carry, the harder every rep becomes. But being under-muscled creates the same issue—you simply don’t have the force production to move your body efficiently. This is what makes pull-ups such a powerful benchmark: They don’t reward shortcuts They don’t hide weaknesses They don’t lie about your strength Whether you’re trying to get your first rep or increase your total, improving your pull-ups requires building real, transferable strength through proper training—not just doing more reps. If you want to improve your upper body strength, fix muscle imbalances, and start performing pull-ups the right way, you need a plan that addresses the entire chain involved in the movement. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:EO9Z1PezSxE EO9Z1PezSxE UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-04-12T17:20:26+00:00 2026-04-18T00:06:28+00:00 The #1 Workout To Grow WIDER Shoulders Fast! If you want wider shoulders fast, this is the exact shoulder workout that made the biggest difference for me. Most people train shoulders hard, but their shoulders never actually get wider. That’s because most shoulder workouts are built around effort instead of execution. They rely on pressing movements. They rush through reps. They use momentum instead of control. And the result is a shoulders workout that builds fatigue, not width. If your goal is to build bigger shoulders, broader shoulders, and that capped look that makes your upper body stand out, then your shoulder workout has to change. This isn’t just another workout for shoulders. This is about understanding how to actually target the lateral delts, because that is the muscle responsible for shoulder width. In this shoulder workout, I break down the exact method that helped me grow my shoulders faster, and how you can apply it to your own training immediately. Because here’s the problem… Even when people try to train side delts, they still turn it into the wrong movement. They turn lateral raises into front raises. They let their traps take over the lift. They swing the weight instead of controlling it. They lose tension where it matters most. So even though they’re doing a shoulder workout, they’re not actually training the muscle that creates width. That’s why their shoulders don’t grow. And that’s why most shoulders workouts fail. In this video, you’re going to see: The best shoulder workout approach for building width How to properly perform lateral raises for maximum delt activation The biggest mistakes in most shoulder workouts that limit growth How to structure your shoulders workout for better results The key adjustments that make your shoulder exercises actually work How to get more out of every rep in your shoulder workout If you’ve been searching for how to get wider shoulders, how to get bigger shoulders, or the best shoulder workout for size and width, this is where you fix it. Because once you understand how to control the movement and keep tension on the lateral delts, everything changes. You’ll feel it immediately in your shoulders workout. And over time, you’ll start to see the difference in your shoulder width, your shape, and your overall physique. Wider shoulders make your entire upper body look bigger and more athletic. They create the illusion of a smaller waist. They improve your proportions. They give you that broad, powerful look. But it only happens if your shoulder workout is built correctly. Not just more volume. Not just heavier weights. Better execution. If your current shoulder workout or shoulders workout routine isn’t giving you the results you want, then it’s time to fix how you’re training. This is the workout for shoulders that actually delivers width. Not hype. Not guesswork. Real results. If you want a complete step-by-step program that builds this into your training, head to athleanx.com and find the best program for your goals. Every ATHLEAN-X shoulder workout is designed to help you build muscle, increase strength, and improve movement at the same time. Whether your goal is size, strength, or aesthetics, your shoulders workout has to be built with intention. This is where you start. Subscribe to the channel here: http://www.youtube.com/user/JDCav24?sub_confirmation=1 Turn on notifications so you never miss a new shoulder workout, shoulders workout, or workout for shoulders again. yt:video:HGPSVvfJWOk HGPSVvfJWOk UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-04-06T16:54:54+00:00 2026-04-09T09:59:23+00:00 7 Exercises You MUST Pass (Or You’re Aging Too Fast) Everyone thinks they're fit until they actually have to prove it. In this video, I break down the ultimate fitness test using real fitness benchmarks and standards to show you exactly where your overall fitness stands. If you've ever wondered how to be fit, how to get fit, how strong you should be, or how to improve your fitness, this is where you find out. FREE TOTAL BODY WORKOUT HERE - https://athleanx.com/tbfree SUBSCRIBE TO THIS CHANNEL HERE - https://bit.ly/2b0coMW These are not random exercises. Each test is designed to measure a critical component of overall fitness — including strength, stability, balance, mobility, and core strength. Together, they give you a complete picture of how fit you really are. And the good news? Every single one of these is trainable. That means every weakness you find here is fixable. TEST 1: SINGLE LEG WALL SIT The first test is the single leg wall sit — a measure of lower body strength, hip stability, and muscular endurance. The standard is 30 seconds per leg with your knee at 90 degrees and your back flat against the wall. If your hips shift, your knee caves, or you can't hold the full time, you have a stability deficit that directly impacts performance and injury risk. This is the same assessment used in sports physical therapy to evaluate ACL injury risk. TEST 2: WALL SPLAT TEST Next is the wall splat test — one of the most revealing mobility assessments you can perform. Stand with your toes close to the wall, arms overhead, and squat below parallel without losing position. To do this correctly, you need ankle mobility, hip mobility, thoracic extension, and overhead shoulder mobility — all working together. If your heels lift, your arms drop, or your lower back takes over, your mobility is directly limiting your strength and movement efficiency. TEST 3: HAND RELEASE PUSH-UP From there, we move into the hand release push-up — a true test of upper body strength, core stability, and muscular endurance. The standards are 40 reps for men in their 40s and 30 reps for women, with a gradual 5–10% decline per decade. If your hips sag, your range of motion shortens, or your tempo breaks down before you hit the mark, your strength and stability are not where they need to be. TEST 4: DEAD ARM HANG The dead arm hang is one of the best tests of grip strength, scapular stability, and total body control. The standard is 2 minutes for men in their 40s and 1 minute 15 seconds for women, with a one-second reduction per year after 40. Most people don't fail because their hands give out — they fail because their shoulders lose position and their core loses tension first. Grip strength is one of the most reliable predictors of long-term health outcomes, but this test shows far more than grip alone. TEST 5: SIDE PLANK LEG LIFT The side plank leg lift tests lateral core strength, hip abductor function, and the ability to resist movement under load. The standard is 30 seconds per side in perfect alignment — for all ages, men and women. If your hips drop, your torso rotates, or your top leg drifts forward to compensate, your lateral stability is breaking down. On this one, quality matters as much as time. Just making it 30 seconds does not mean you passed. TEST 6: THE OLD MAN TEST The old man test is one of the simplest yet most telling assessments in this entire lineup. Stand on one leg and put on your sock and shoe without letting your foot touch the ground — no wall, no grab, no reset. This tests single-leg balance, ankle stability, hip control, and proprioception. If you struggle here, it is not an age issue. It is a training issue. TEST 7: PULL-UPS The pull-up is the king of upper body pulling exercises and the ultimate test of strength relative to bodyweight. The standard is 15 clean, unbroken reps for men in their 40s and 7 for women — full extension at the bottom, chin clearly over the bar at the top, no kipping. If you cannot meet this standard, it exposes weaknesses in pulling strength, scapular control, grip endurance, and body composition all at once. These benchmarks are not meant to discourage you. They are meant to direct you. Every test points to something specific — a weakness you can address, a limitation you can improve, a gap you can close. When you close those gaps, you don't just get better at the test. You move better, feel better, and live better. If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building and improving your fitness, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published. yt:video:wHag9mrGXTQ wHag9mrGXTQ UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-31T16:59:44+00:00 2026-04-03T22:45:15+00:00 STOP Doing Barbell Rows Like This! If your barbell row isn’t building your back the way it should, it’s not because the exercise doesn’t work but it’s because your form is off. The barbell row is one of the best back exercises you can do for building size, strength, and overall posterior chain development. But most people completely butcher it without even realizing it. Instead of training the lats, they end up: - Rounding their upper back (thoracic spine) - Letting their lower back take over - Using momentum to yank the weight up - Pulling the bar to the wrong position And when that happens, you’re not just missing out on gains; you’re increasing your risk of injury. If you want to build a bigger back, stronger lats, and better pulling strength, you need to fix your barbell row technique. The key comes down to control and positioning. Start by setting a strong, stable torso. Your spine should stay neutral throughout the entire movement. No excessive rounding, no jerking the weight up. From there, focus on pulling the bar with intent, driving your elbows back and keeping tension on the lats. Most importantly, row the bar to the right spot. If you’re pulling too high, you’re shifting the emphasis away from the lats and onto other muscles. Dial this in, and you’ll immediately feel the difference. When done correctly, the barbell row becomes one of the most effective back exercises for building muscle, improving posture, and developing real strength that carries over to other lifts like deadlifts and pull-ups. When done incorrectly, it becomes a fast track to stalled progress and potential lower back issues. Fix your form. Control every rep. Train your back the way it’s meant to be trained. Train smarter and get the most out of every workout by focusing on proper exercise technique, avoiding common gym mistakes, and applying proven strength training principles. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:x4Oht5bztsk x4Oht5bztsk UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-26T16:34:31+00:00 2026-03-30T01:30:08+00:00 How Good is Your Mobility REALLY? Most people think they have good shoulder mobility… until they try THIS. The overhead wall slide looks simple, but it exposes a major weakness in your shoulder function; a lack of external rotation and proper scapular control. And without those, your overhead strength, stability, and even pain-free movement are limited. In this short, I’ll show you exactly how to perform the overhead wall slide the right way so you can activate your rotator cuff, improve shoulder mobility, and restore proper overhead mechanics. If your shoulders feel tight, stiff, or painful when lifting your arms overhead, this is the drill you need to start doing daily. Fix your shoulder function, and everything else: pressing, pulling, and even posture gets better. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:H6jCT8IkZpA H6jCT8IkZpA UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-22T18:18:53+00:00 2026-04-01T19:13:45+00:00 Do This DAILY for A Flatter Stomach (GUARANTEED) If you want to know how to get a flatter stomach, you’re probably thinking about diet, fat loss, and endless ab workouts… But what if I told you there’s a critical muscle you’re NOT training that directly controls how flat your stomach looks — no matter your body fat level? In this video, I’m going to show you exactly how to get a flatter stomach by targeting the most overlooked abdominal muscle: the transverse abdominis. This is the muscle that literally pulls your waist inward and gives you that tight, flat stomach appearance — even before you lose a single pound of fat. Most people focus only on the six-pack (rectus abdominis)…But if you’re ignoring this deeper core muscle, you’re leaving a flatter stomach on the table. If your stomach still sticks out — especially your lower belly — it’s not always just body fat. It’s often because: • You can’t properly activate your transverse abdominis • Your abs are pushing OUT instead of pulling IN • You’ve never trained your core to function the way it’s designed to That’s why even people who do tons of crunches still struggle with how to get a flat lower belly. In this video, I’ll walk you through a simple 3-step method you can do every day: 1 Expand your rib cage and lift your chest 2 Fully exhale ALL the air out 3 Pull your belly button back toward your spine This creates a natural vacuum effect that trains your core to cinch your waist down. This is NOT just sucking in your stomach.This is true muscle activation that builds a tighter, flatter midsection over time. Once you learn how to activate this muscle, you need to apply it to: • Crunches • Planks • Standing ab exercises • Everyday posture This is where the real transformation happens. Because a flatter stomach isn’t just about fat loss…It’s about how your muscles hold your body together. You can do this: • First thing in the morning • Before workouts • During your ab training • Even throughout the day Just a few minutes of this can start to change the way your waist looks and feels. If you want a complete program that shows you exactly how to train your abs for a flatter stomach, check out the full plan here: https://athleanx.com If you’re serious about learning how to get a flat stomach, how to flatten your lower belly, and how to build visible abs the right way, make sure you subscribe and turn on notifications so you never miss a video. how to get a flat stomach how to get a flatter stomach how to flatten your stomach how to get a flat lower belly how to flatten lower belly how to get rid of lower belly how to shrink waist how to tighten core transverse abdominis exercise stomach vacuum exercise flat stomach workout lower belly fat exercise yt:video:PiyccZSkU2o PiyccZSkU2o UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-16T16:56:01+00:00 2026-03-20T02:27:24+00:00 Do This Exercise EVERY Day to Build Muscle (SKINNY GUYS!) If you’re a skinny guy struggling to build muscle, there’s one exercise I believe you should be doing almost every single day. In this video I’m going to show you why the loaded carry is one of the most effective hardgainer exercises you can add to your training if your goal is to gain muscle, improve posture, and build a stronger, more muscular frame. FREE Beginner Total Body Workout Here - https://athleanx.com/tbfree Subscribe to This Channel Here - http://bit.ly/2b0coMW A lot of hardgainers have trouble building muscle not because they aren’t working hard enough, but because they don’t yet have the structural stability needed to support heavier weights. If you’re a skinny guy with very little muscle mass, exercises like squats and other big barbell lifts can feel uncomfortable early on because there simply isn’t enough muscle to support the load properly. That’s where the loaded carry becomes incredibly valuable. The carry allows you to handle heavier weights safely while building the strength foundation needed for muscle growth. Instead of placing the weight directly on your spine like a barbell squat, the load is held in your hands, allowing your body to gradually adapt to heavier resistance while developing grip strength, trap development, and upper back stability. This makes the loaded carry one of the best exercises for skinny guys because it helps you build the areas that often lag behind in hardgainers: the traps, forearms, grip, upper back, and core. These muscles play a huge role in stabilizing your body during bigger lifts, which means improving them will help your squats, rows, presses, and deadlifts get stronger as well. Another huge benefit of this exercise is posture. Many skinny guys tend to develop rounded shoulders and poor posture from focusing too much on pushing exercises like bench presses and pushups while neglecting the muscles of the upper back. The carry reinforces thoracic extension, scapular positioning, and proper shoulder alignment, helping to reverse those imbalances while building muscle at the same time. In this video I’m going to show you exactly how to perform the carry correctly so you get the most out of this skinny guy workout exercise. We’ll cover: - Why the loaded carry is one of the best hardgainer exercises - How this movement helps skinny guys build muscle and strength - How carries improve posture and correct rounded shoulders - Why this exercise builds traps, grip strength, forearms, and upper back size - How to use carries as conditioning without losing muscle mass - The biggest mistakes people make when performing carries - Different variations including farmer’s carries, overhead carries, gun carries, plate pinch carries, and trap bar carries - How to incorporate carries into a skinny guy workout program I’ll also break down how to properly program this exercise so you can progress over time. You can measure carries by steps, time, or distance, and beginners should start with shorter sets while focusing on maintaining proper posture and control. When it comes to weight selection, a good starting point is around 25 percent of your bodyweight in each hand, gradually working up toward heavier loads as your strength improves. As you progress, you can increase the weight, extend the duration of your carries, or experiment with different variations to continue building muscle and strength. The best part about the carry is that it’s incredibly versatile. You can do it with dumbbells, kettlebells, plates, or even a trap bar, and you can perform it in almost any training environment. That’s one reason why it works so well as one of the daily exercises you can add to your workouts without interfering with your other training. If you’re looking for exercises to build muscle, a muscle building workout, or the best workout for skinny guys trying to gain size, the loaded carry is one movement that can dramatically improve your results. Adding carries to your routine will help you build a stronger foundation, improve your posture, increase grip strength, and develop the kind of total-body muscle that many hardgainers and skinny lifters struggle to build. If you’re serious about learning how to build muscle, how to gain muscle as a hardgainer, and what exercises to do every day to support your progress in the gym, the loaded carry is one movement you should start including in your workouts right away. If you are looking to build lean, athletic muscle; be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly. For more muscle building, injury prevention, and nutrition guides; be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published. yt:video:R8X-gXpe9C0 R8X-gXpe9C0 UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-13T18:17:09+00:00 2026-03-16T23:47:40+00:00 The BEST Workout for Beginners If you’re a beginner and wondering what a total body workout should actually look like, this is a perfect place to start. athleanx.com/tbfree A properly structured total body workout should train every major movement pattern in one session so you build strength, muscle, coordination, and athleticism without spending hours in the gym. In this workout, Jeff Cavaliere shows how a simple but effective beginner workout can cover all the essentials: DB Drop Squat – build lower body strength and explosiveness 1-Arm Dumbbell Press – develop shoulder strength and core stability Chest Supported Row – train the upper back safely and effectively Bodyweight Split Squat – improve single-leg strength and balance Rollups – strengthen the core and improve spinal control This type of beginner total body workout routine helps you build a foundation for muscle growth, strength, and athletic performance while keeping the workout simple and efficient. Whether you’re new to the gym, starting your fitness journey, or looking for a beginner strength training workout, this routine trains the body the way it was meant to move. Start here, master the movements, and you’ll build the strength needed to progress to more advanced workouts. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:kHXBL5BTIus kHXBL5BTIus UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-08T19:19:28+00:00 2026-03-31T00:17:45+00:00 The 10 Most EFFECTIVE Bodyweight Exercises for Building Muscle FREE Biceps Black Book Here - https://athleanx.com/blackbook Subscribe to This Channel Here - http://bit.ly/2b0coMW If you want to build muscle with bodyweight exercises, you have to understand that not all bodyweight movements are created equal and that there are 10 bodyweight exercises that build the most muscle. Many people believe that you can’t build serious muscle without lifting heavy weights, but the truth is that the right bodyweight exercises can build muscle, strength, and athleticism when they challenge your muscles through a full range of motion and create enough overload. In this video, I’m going to show you 10 bodyweight exercises that build the MOST muscle so you can start building muscle with bodyweight training whether you’re working out at home, at the gym, or anywhere you don’t have access to weights. The biggest mistake people make with bodyweight workouts is relying on easy or repetitive movements that stop being challenging once you get stronger. When an exercise no longer creates enough tension, it stops stimulating new muscle growth. If your goal is how to build muscle without weights, the key is choosing bodyweight exercises that increase the demand on your muscles through better leverage, greater range of motion, and more time under tension. That’s exactly what these muscle building bodyweight exercises do. Instead of relying on basic pushups or squats alone, the exercises in this video challenge your muscles in ways that make bodyweight training effective for building muscle. By increasing range of motion, altering leverage, or emphasizing control, these movements allow you to get far more out of a bodyweight workout. These exercises target all of the major muscle groups including the chest, back, shoulders, arms, legs, glutes, hamstrings, and core. When programmed correctly, bodyweight exercises for muscle growth can help you build strength and size while also improving balance, coordination, and athletic performance. Here are the 10 bodyweight exercises featured in this video that can help you build muscle without weights: Human Pullover Skater Squats Behind The Neck Chin Ups Deficit Pushups Slick Floor Bridge Curls Doorway Facepulls 1.5 Dips Handstand Pushups Hanging Leg Raises Pullups Each of these bodyweight exercises for building muscle challenges your muscles in ways that traditional bodyweight movements often do not. Some increase the range of motion to create more muscle tension, while others place your body in positions that force greater stability and control. When you combine exercises like these, bodyweight training becomes a powerful way to build muscle and strength without needing a full gym setup. This is why movements like pullups, chin ups, dips, and single leg exercises have always been staples in athletic training and strength programs. One of the biggest benefits of bodyweight workouts for building muscle is that they can be done anywhere. You don’t need a rack of weights or expensive machines to get stronger. With the right exercise selection, you can build muscle with bodyweight training, improve relative strength, and develop a strong, athletic physique. Whether your goal is to build muscle at home, improve your bodyweight strength, or add more variety to your workouts, these exercises can dramatically increase the effectiveness of your training. The truth is that bodyweight exercises can build muscle when they are performed with the right technique, intensity, and progression. If you’re serious about building muscle with bodyweight exercises, choosing movements that challenge your muscles the most will always deliver the best results. These are some of the best bodyweight exercises to build muscle, and when incorporated into your routine they can help take your bodyweight workouts for muscle growth to an entirely new level. If you are looking to build muscle with or without weights, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly. For more muscle building, injury prevention, and nutrition guides; be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published. yt:video:2rWlgFDpebY 2rWlgFDpebY UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-06T18:57:07+00:00 2026-03-10T16:10:34+00:00 How to Fix Tight Shoulders in 60 Seconds Tight shoulders can wreck your posture, limit your workouts, and even lead to shoulder pain over time. In this quick fix, I’ll show you how to loosen tight shoulders in just 60 seconds with a simple mobility drill you can do anywhere. If you spend a lot of time sitting, working at a computer, or training upper body exercises like bench press, pushups, dips, or overhead presses, your shoulders can quickly become stiff and restricted. Poor shoulder mobility doesn’t just affect comfort; it can impact your strength, posture, and injury risk. Here, I’ll demonstrate a fast shoulder mobility exercise designed to open up the shoulders, improve range of motion, and relieve tightness that builds up from daily activities and workouts. By improving shoulder mobility and posture, you can move better, lift better, and reduce strain on the joints. Whether you’re dealing with tight shoulders, poor posture, limited overhead mobility, or shoulder discomfort, adding quick mobility work like this into your daily routine can make a big difference. Try this 60-second shoulder fix before your workouts, after long hours at a desk, or anytime your shoulders start to feel tight. If you want stronger, healthier shoulders and better overall movement, make sure you’re training with the right combination of strength, mobility, and corrective exercises. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com (https://www.athleanx.com/) Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:OcJ_BRphhl4 OcJ_BRphhl4 UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-03-03T16:52:24+00:00 2026-03-07T02:51:41+00:00 The Biggest Workout Mistake (MEN vs WOMEN) Why do men train upper body exclusively and women train lower body predominately? If you scroll through fitness on Instagram or look at trending gym content, you’ll see it immediately. Men’s workouts are dominated by chest, shoulders, and arms. Women’s workouts focus on glutes, legs, and lower body. But is this based on physiology or social conditioning? Men typically want: - Bigger chest - Broader shoulders - Thicker arms - A more muscular upper body Women typically want: - Stronger glutes - Shapely legs - Leaner lower body - Toned hips and thighs The gym reflects these desires. Social media reinforces them. Scroll through fitness posts and you’ll see upper body-focused men’s fitness content and lower body-focused women’s fitness content everywhere. But when it comes to building muscle and burning fat, the foundational principles of training are the same. Whether you’re looking for a workout for men, a workout for women, men’s workouts, women’s workouts, or trying to understand the difference between men and women’s workouts — this video clarifies what’s real and what’s driven by culture. At the end of the day, men’s fitness and women’s fitness are built on the same science: Progressive overload. Intensity. Proper exercise selection. Smart recovery. If your goal is to build muscle, burn fat, and transform your body in the gym, you need to train based on YOUR goals and not what Instagram says you should want. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com (https://www.athleanx.com/) Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:9LnuSq9D49w 9LnuSq9D49w UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-02-27T21:44:05+00:00 2026-02-28T22:31:50+00:00 STOP Doing This Triceps Exercise Like This! The overhead triceps extension is a popular triceps exercise that many people get wrong and they don’t even realize the damage they could be doing to their shoulders in the process. The problem that I so often see with this exercise is that people will naturally flare the elbows throughout the movement. This is a problem because this increases internal shoulder rotation and can lead to shoulder impingement. But what if we could make a small tweak to the exercise that doesn’t negate its effectiveness for building bigger triceps, but instead removes the risk for pain and injury? Well, we can actually do that. Simply drive your elbows forward instead of out to the sides. This is the same tip I’ve given on the overhead should press as you want to keep elbows within the scapular pain. The added benefit of keeping your elbows forward on the overhead triceps extension is that you will be promoting external shoulder rotation. Doing this will lead to increased pain free motion. Give it a try and see just how much better your shoulders feel during the exercise. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:7Zwq8C3cfyk 7Zwq8C3cfyk UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-02-23T17:51:05+00:00 2026-03-06T12:51:30+00:00 The ONLY 10 Exercises You Ever Need (DORIAN YATES) If you ever wondered how physical therapist Jeff Cavaliere would react to Dorian Yates' list of only 10 exercises that men need to build muscle, you've come to the right place. In this video, I am giving my reaction to a list of exercises that 6x Mr. Olympia Dorian Yates came up with featuring the only 10 exercises he feels that men need to build muscle. I will show where I agree and disagree with his selections and exactly why I feel the way that I do about each one, especially when it comes to building muscle myself. You might be surprised to hear what I have to say. How to Build More Muscle - https://athleanx.com Subscribe to This Channel Here - http://bit.ly/2b0coMW The first two exercises on this list are for the legs; the leg extension and a squat or leg press. I can see why he would say the leg extension because we all know that it is the best exercise for isolating the quads. I don't love the exercise because of how it feels for me (someone with chronic knee pain), but if someone can perform the exercise without pain, then I have no problem with it. For the squat or leg press, they are some of the best leg exercises for progressive overload and to be able to move heavy weight. I know some people have trouble building big quads with squats, simply because they are forced into a forward lean due to a short torso and long femurs. Dorian Yates then moves onto discussing the back with his choices being the Nautilus pullover and a lat pulldown. The Nautilus pullover is an exercise I love, as long as it's done correctly. I've seen others perform this exercise incorrectly and I would implore them to use the pads and drive the movement through with their elbows as opposed to their hands. While I love lat pulldowns, I would opt for a seated cable row because it is so versatile that you can change what areas of your back you can target. Elbows narrow and close to your sides, you will be effectively targeting the lats. For the upper back and rear delts (a muscle that doesn't get enough attention), you would simply need to widen your grip and flare your elbows. For the chest, Dorian Yates says some sort of bench press movement and a fly movement. If you are trying to build the most muscle possible and not focusing solely on strength, then a dumbbell bench press is the way to go. And if you are going to choose a variation, then I would say that the incline press is the best choice. This is because of the amount of stimulation your chest gets when performing it as well as targeting the upper chest, an area that most people are lacking development in. For the fly movement, I would avoid dumbbell bench flys and opt instead for something like a cable crossover. While you are getting the same movement, it is safer for your anterior shoulder capsule, but you can get greater adduction. Dorian Yates moves onto shoulders next, opting to avoid a pressing movement because he's already included the bench press, choosing dumbbell lateral raises. He says he prefers dumbbells because of a more natural plane of movement. Now, I wholeheartedly agree with his choice of a lateral raise here, as when viewed from the front, the middle delts present that capped appearance and add width to your shoulders. Onto the calves, Dorian Yates' choice here is the standing calf raise. To avoid contribution of the achilles tendon to the movement, we have to remove the ballistic nature of the exercise. Instead of bouncing your way through the exercise, slow it down throughout the entire movement and add a 4 second pause on the stretched and contracted positions. For the biceps, his choice is the concentration curl. I would opt for something different here; some sort of strict curl, cheat curl, or strict into cheat drop set. I think that overloading the biceps with heavy weight is the best option for growing the biggest biceps possible and has been my choice for my biceps since the early days of my training. Finally, the triceps. Here, Dorian Yates chooses the triceps pushdown. I would choose the lying triceps extension simply because it more effectively targets the long head of the triceps. This area, when properly developed, adds substantial size to the upper arm and really rounds out triceps development. If you are looking for a complete workout program that includes these exercise choices that I agree with and the substitutions that I offer, then head to athleanx.com via the link above. Remember to subscribe to our channel here on YouTube for more videos on how to build muscle and the best exercises to build muscle too. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). yt:video:F8iAB5raMO8 F8iAB5raMO8 UCe0TLA0EsQbE-MjuHXevj2A ATHLEAN-X™ https://www.youtube.com/channel/UCe0TLA0EsQbE-MjuHXevj2A 2026-02-19T16:23:28+00:00 2026-02-22T21:29:59+00:00 How Fit Are You REALLY? (7 Tests) When it comes to the overall fitness of the general gym-going population, I think that there are a few measurements that people should strive for. These benchmarks aren’t crazy or difficult by any means, but they are what I believe would constitute as someone being in good, healthy shape at any age. The first fitness standard I want to go over is the pull-up. To be considered a fit individual, I would recommend being able to perform 15, strict-form, unbroken pullups. For women to be considered fit, I am expecting 7 reps. This standard will go down as you age, but I expect that somebody who is training regularly to be able to do around 7-10 pull-ups in their 70's. When it comes to pushups, 40 unbroken, hand-release pushups is the standard for men. 30 reps for women. Like the pullups, the number of pushups you can be expected to do will go down with each passing decade. Then we have a standard, dead-arm bar hang. Being able to hang from a bar tests multiple aspects of your fitness including but not limited to; grip strength, thoracic mobility, and core strength. If you are going to test core strength, I don't want to necessarily test the rectus abdominus, but I'd rather check your lateral pillar strength and stability. This comes in the form of a side plank with the top leg lifted in the air. If you want to consider yourself fit, you should be able to hold this position for 30 seconds on each side. We can test your leg strength and hip stability, among other lower body metrics, with a single leg wall sit. This is also a way to test for stability in the ankle and knee. Hold this wall sit for 30 seconds on each leg and you're in good shape. I would also encourage people wanting to see how fit they are to attempt something I call "The Old Man Test". Simply put, can you put your sock and shoe on one foot and tie that shoe without putting your foot down. This will test mobility, balance, and strength - all metrics of a fit person. Lastly, we have the wall splat test. By assuming the splat position less than an inch away from the wall, squatting all the way down, and standing up without touching the wall, losing your balance, or falling over is a great way to test your mobility throughout your entire body. When it comes to measuring how fit you are, testing yourself with these movements can determine not just your overall fitness markers, but where you need to work to improve on. Being fit isn't just excelling at one or two things, but being multidimensional and multifaceted with their body in the process. For more fitness tips and education, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).