Jeremy Ethier

The Perfect Push-Up To Build Muscle (AVOID THESE MISTAKES!) Due to the high amount of muscle mass and joints which are involved in this exercise, there is a lot that can go wrong when it comes to the pushup form or in a pushups workout. Which is not only detrimental for growth, but is also problematic from an injury and pain standpoint since we tend to do push-ups with a lot of volume, and the wear and tear from improper push up form can accumulate very quickly. So, in this push up form tutorial, I’ll share what the most common and problematic push up mistakes are, and how to fix them right away so that you know how to do a push up correctly. Once you’ve gone through the necessary push up form check, you’ll be able to see faster growth while avoiding potential injury. The most common mistake people make with their pushup form is flaring their elbows out commonly as a result of using a hand position that’s too wide, thinking that this will better target and grow the chest. But instead it actually does the opposite while putting our shoulders at a greater risk for injury. Whenever we do any pressing motion like a push-up, we want our elbow angle to line up with our chest fibres. So, instead, use a grip that’s roughly just outside shoulder-width or narrower. And when you execute your push-ups, don’t forget to tuck your elbows in towards your body rather than flaring them out. Preferably right around 45 degrees. Next, a common problem we see people typically have their hands turned in slightly. What this does is it not only encourages the flaring of the elbows but will also put us at a greater risk for shoulder impingement. Not to mention the added shear stress on the elbows as well. So, when you perform your push-ups, keep your hands in a neutral position. Then, you’ll want to promote this position as you go into your push-up by thinking about distributing the weight in your hands more externally rather than internally, by again thinking about screwing your hands outwards. Most people are unaware that by making very simple adjustments to your push up form, you can actually emphasize specific muscles more than others. Which is beneficial when you want to specifically focus on working a certain muscle group. And to do this, we mainly want to pay attention to what our elbows and shoulders are doing during the movement. For instance, as mentioned in this push up form tutorial, if we wanted to make the push-up to be more chest focused, then we want to limit the amount flexion our elbow experiences by moving our hands back a touch during the set-up, and then keeping our elbow stacked right on top of our wrist as we execute the push-up. Alternatively, if we wanted to make the push-up more triceps focused, then we want to maximize the amount of flexion our elbow experiences. This can be done by tucking the elbows in and dropping them down and back as far away from your hands as you’re capable of doing comfortably during the push-up. And lastly, if we wanted to emphasize the shoulders a little more, then we would want to elevate our feet up onto a high enough platform or perform a pike push-up. The next push up form check you need to do is for shoulder shrugging. Even if you have the proper hand placement, once you start fatiguing and grinding out reps it’s easy to let the shoulders shrug up towards the ears. This not only shifts tension away from the chest and onto the traps but also causes you to lose a ton of stability and pressing strength. So instead, using your lats, actively pull your shoulders down and away from your ears and into a stable and locked position that you’ll want to maintain. Lastly, is speed. If push-ups have gotten pretty easy for you, instead of just trying to bang out more push-ups as fast as you can, slow it down and take at least 2.5 to perform each push-up. You can even slow it down further to 5 or 6 seconds per push-up if you need some added difficulty. Doing so will enable you to stress and grow your target muscles to a greater degree as you get stronger overtime, while placing less unwanted stress on joints. Congratulations, you now know how to do a push up correctly! And hopefully, you were able to see that there’s a lot more that goes into even the simplest of exercises like the push-up. Yet if you want to see the best results while minimizing your risk of injury, then you need to apply this same level of detail to each and every one of your exercises in your routine. And for a step-by-step program that does all of this for you, by showing you not only the workouts to do every week, but then how to execute those workouts and exercises to maximize your results, then simply simply take the analysis quiz to discover which science-based program would be best for you: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle

What Happens To Your Body After 100 Push-Ups a Day For 30 Days Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the chest, shoulders, and triceps. Some people take this exercise to the extreme and commit to doing 100 pushups a day, and seem to get impressive results. But what really happens if you do 100 pushups a day for 30 days? What muscles will grow and by how much by the end of this push up challenge? Are there any side effects related to this 30 day pushup challenge you should know about? Is it even worth your time and effort? Find out here. Click below for a step by step plan training plan that’ll prevent posture issues in the first place: https://builtwithscience.com/bws-free... Push-up form video: • How To Unlock Your Push Up Strength (... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... To maximize your gains and minimize injury from doing 100 pushups a day, make sure you do them with proper form. But what kind of growth can you expect from doing 100 push-ups a day? The highest activated muscles were the chest, triceps, front of the shoulders, core, and another muscle called the serratus anterior. These are likely where you’ll experience most of the improvements. As for how much of an improvement to expect in these muscles, we’ll dive into specifics later. But first, note that there are various side effects to doing 100 pushups a day for 30 days you’ll want to be aware of, starting with week 1. Men who rank “fair” in terms of their fitness on average can do about 15-20 push-ups in a row. This means you’ll likely need to do several sets of push-ups to get to a total of 100. In addition to this, the most noticeable effect you’ll experience in week 1 is what’s called DOMS, which stands for delayed onset muscle soreness. Since in this case your body isn’t used to doing 100 push-ups a day, week 1 is when you’ll experience the highest amount of soreness in your chest, shoulders, and arms. As for side effects you’d experience in weeks 2 to 3 of your 30 day pushup challenge? Since it takes roughly 48 hours for a muscle to fully recover, in the case of doing 100 push-ups a day, since you’re training the same muscles every single workout, they aren’t getting a long enough break to fully recover. Because of this, you’ll likely start to experience quite a bit of fatigue in weeks 2 and 3. Your body and muscles may start to feel more exhausted than normal and as a result your push-up performance may even start to decrease. So by the time week 4 rolls around, your body will have taken a beating from the high frequency and high volume pushups. You may also start to notice two things. First, if you regularly train your front muscles without training your back muscles, then the stronger front muscles will overtime start to pull your body forward into a hunched over position with your shoulders rounded forward. Now the other thing you’ll notice has to do with your joints. Even with proper form, the repetitive motion of push-ups can create a lot of strain especially on your wrists and elbows. What kind of growth can you expect to see at the end of the pushup challenge, though? In the push-up study I mentioned in the beginning of this video, the subjects weren’t doing anywhere near 100 push-ups a day. Instead, they were assigned to 3 sets of push-ups to failure twice a week. Given that the max number of push-ups they could do in a row was around 30 reps, this would equate to about 90 push-ups being done each session. A total of roughly 180 push-ups per week. Although this sounds like nothing compared to 100 push-ups a day, they still experienced significant growth. Over the course of 8 weeks, they experienced an 18.3% increase in the muscle thickness of their chest which equated to about a 3mm increase in thickness. Their triceps also experienced a 9.5% increase in growth, which also equated to about a 3 mm increase. If you halve these numbers, you can get a rough sense of the kind of growth you can experience after a month of doing push-ups just twice a week. If you were to do 100 push-ups a day would you experience more growth? I’d expect it to be similar or even less because you’re not giving your body adequate time to recover. Also, keep in mind that after these 30 days, if your body gets stronger then it’s going to need more of a challenge to continue growing. As for whether this is all worth it or not? Honestly, I would not recommend the standard approach of 100 push-ups every day without rest. It causes too many recovery issues and lacks the progression you need to keep seeing results past 30 days. That said, I will be working on a video that shows you a “better” way to execute the 100 push-ups a day challenge, and I’ll link that when it’s done. Look out for it!

What Happens To Body After 30 Days Cold Showers (Science Explained) What would happen if you took cold showers for 30 days? Today we’ll dive into the science, and I’ll reveal the results I got from doing the 30 day cold shower therapy protocol I’ll share later on. Even if you’re thinking you’ll never take cold showers, trust me, after learning of the benefits of cold showers in this video, you might just reconsider. But what are the specific benefits you can expect? How to take a cold shower? How cold does the water need to be? Can it help with fat loss or building muscle? You’ll start experiencing the benefits of cold showers right from day 1. Exposing your body to cold seems to release 3 key hormones; norepinephrine, epinephrine, and dopamine. Together these stimulate your “fight or flight” response. These hormones stay elevated for an extended period afterwards. Anywhere from 30 minutes to several hours depending on how cold the water was and how long you were in it. The benefit of this is improved mood, energy, and focus. But to experience these benefits, there are a few things you need to know. First, the temperature of the water for your cold showers needs to be cold enough. Research suggests at least 60 degrees Fahrenheit or colder. To tell if it’s cold enough without a thermometer, it should trigger what’s known as the “initial inspiratory gasp”. But you also need to stay in the cold for long enough. The subjects in the study I mentioned earlier sat in cold water for an hour. I did find several studies showing benefits with shorter durations of even just 20 seconds of cold exposure. But in most cases, they used an ice bath instead of a shower. This doesn’t mean a 30 second cold shower won’t do anything though. Even if your hormonal increase isn’t significant by research standards, you will likely still feel a benefit and an increased mood. But over time, your body adapts to the cold and the hormonal response seems to die down. Once you notice this, here’s how to take a cold shower to continue feeling a benefit: try making the water colder or staying in it for longer. Next, let's talk about fat loss. A 2021 study found that cold water immersion increased well trained athletes’ estimated daily calorie burn from 2,000 calories per day all the way up to 3,000 calories! However, there are two catches. First, subjects were immersed in the cold for over 3 hours. The average shower length is 8 minutes, and the amount of time you’d spend showering in the cold would be only a fraction of that. Second, the researchers assumed the subjects would continue burning calories at the same rate as when they were in the cold. Even if you crunch the data while being super optimistic, it likely wouldn’t end up anywhere close to enough to make a meaningful effect for fat loss. For now, a far more effective and proven way to lose fat is to use a well-designed nutrition and training plan like the ones we offer at Built With Science: Click below for a well-designed nutrition and training plan that’ll help you lose fat: https://builtwithscience.com/bws-free... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... Now what about muscle recovery and growth? Well, Ice baths have been shown to reduce muscle soreness, fatigue, and inflammation after a training session. This is great for athletes who need to recover quickly between events. But if you're looking to build muscle and strength, this may actually be a problem since it reduces inflammation, which is part of your muscles’ recovery process to grow bigger and stronger. Three studies have now shown that post-training cold water immersion significantly decreases muscle growth. So, if you want to maximize growth and strength, either do it before the workout, at least 4- 6 hours after your workout, or on a separate day altogether. Now, the studies I mentioned all used ice baths where subjects stayed immersed for anywhere between 10-20 minutes. So they were pretty intense protocols. Based on that, I would speculate that a quick cold shower after a workout wouldn’t have any negative effects on muscle growth. But on that note, it also probably wouldn’t do anything meaningful for your recovery. There’s one more benefit you should know about. Forcing yourself to mentally withstand a stressor like the cold activates an area of your brain that suppresses impulsivity. This can help you remain calm and not overreact whenever stressors come up in your life. But this also helps build tremendous resilience and grit that can positively transfer into other areas of your life. I’d recommend start with cold showers, work your way up to 30 seconds to a minute, and then overtime try to stay in it for longer or if possible make the water even colder. And to further intensify the benefits, consider investing in a cold tub for some of those recovery benefits.

Beginner Takes CREATINE for 30 Days (RESULTS & SIDE EFFECTS) Creatine is a well known supplement for making you bigger, stronger, ad more athletic. But what does a creatine 30 days transformation look like? What happens from taking creatine before and after 30 days? What are the creatine benefits and how should you take creatine for the best results? What about creatine and hair loss? Well in today's video we're putting to test on a beginner - Raza. He'll be taking creatine for 30 days and we'll monitor his weight, muscle size, and strength to see just how much creatine helps, or hurts him. Click below for a step-by-step diet & training program to transform your body: https://builtwithscience.com/bws-free... Subscribe for more videos: https://www.youtube.com/jeremyethier/... So when you first start taking creatine, it won’t work right away. You actually won’t experience any benefit until you reach what’s known as full saturation. This is the point when your muscles creatine stores are completely full. Typically, if you take one 5 gram scoop of creatine a day, this you can reach full saturation in about 3 weeks. But you can experience the benefits faster, in as little as a week, if you use what’s known as a loading protocol. This involves taking 20 grams of creatine every day for a week. However, for some individuals, ingesting this much creatine at once can cause stomach discomfort. To soothe Raza’s stomach pains, we spaced out his servings throughout the day and also fully dissolved each dose with water instead of dry scooping it. We also made sure he stopped taking it with his pre-workout or any caffeine.There is not only some evidence suggesting that taking caffeine with creatine may make it less effective, but it also seems to greatly increase the odds of stomach discomfort. Making these fixes seemed to do the trick. Alright so after the 7 days of loading, by now the creatine should be fully saturated in your muscles and is when it’ll start working. This is when you should scale back your dose to just 5 grams per day to simply maintain your elevated creatine stores. However, not everyone responds to creatine. In fact, it’s estimated that about 20-30% of people are non-responders. So once you do reach full saturation, there’s a few benefits and side effects you’ll want to look out for to tell if it’s working. So when creatine is initially taken into a muscle cell, it also draws water into that cell and often causes a slight spike in your bodyweight as a result. On average research seems to show around a 1-3 lb increase in bodyweight before it stabilizes. Although this may sound like a bad thing especially if you’re on a diet, this water retention can make your muscles look and feel a lot fuller and is a sign that the supplement is working. Throughout the challenge Raza was also concerned about creatine and hair loss. Why is hair loss a popular concern when it comes to creatine? Well this goes back to a study published back in 2010. Researchers took 20 rugby players and split them into a placebo group or a creatine group where they followed the loading phase for 7 days and then dropped down to maintenance afterwards. Throughout this period, researchers measured what’s known as DHT, a hormone known to contribute to male pattern baldness and hair loss in those who are genetically predisposed to it. So what happened? Well, the creatine group actually experienced a significant increase in their DHT levels by about 56% after the loading phase, which then reduced down to a 40% increase during the maintenance phase. What does this mean? Well first of all, the creatine group had lower than average DHT levels to begin with, and the increase they experienced was still within normal levels. Also, no other study has yet to replicate the results. So I honestly think it’s not a concern, but we will keep an eye on Raza’s head of hair and see if we notice any difference. But if you’re a responder to creatine, you should notice a slight strength boost across most of your exercises. In fact, a meta-analysis reviewing 22 creatine studies found that on average, trained lifters can expect roughly an 8% boost in strength and 14% boost in number of reps performed. Less experienced lifters like Raza however seem to reap larger benefits, with one study showing an average strength increase of 30% in untrained individuals. Now Raza’s been able to increase almost all his exercises by 5 lbs or so as well as do a couple more reps, which seems to align with the research. But in addition to the strength benefits, one study surveying 52 NCAA athletes found that 81% of them reported faster recovery from their training after taking creatine. 95% of supplements are junk. But creatine is an exception. It’s natural, safe and as you saw with Raza, can make a noticeable difference if you’re a responder to it. But, just always keep in mind proper nutrition and hard training will do A LOT more than taking any supplement will.

Barbells vs Dumbbells for Muscle Growth When it comes to your choice of free weights exercises for muscle growth and adding muscle mass, you’re stuck between barbells vs dumbbells. And although you can put on size and increase your strength effectively regardless of whether you use a barbell vs dumbbell, you should be aware that each have their own advantages that need to be considered. For example, looking at the barbell vs dumbbell bench press, the barbell enables you to lift heavier weight and more effectively progressive overload which helps to maximize mechanical tension. Whereas the dumbbell bench press provides a better range of motion and elicits greater muscle activation. The same is true for other exercises like the barbell vs dumbbell shoulder press and the barbell vs dumbbell bicep curl or row. So which is better? Barbell or dumbbell exercises? Well, perhaps unsurprisingly, incorporating both is the best approach – however, it’s important that you do so in the best way possible. This is done by using barbells for your main heavy compound movements (bench press, overhead shoulder press, squat, deadlift) especially when a lower rep range is employed, and then adding in dumbbell exercises particularly for upper body exercises and with a higher rep range to maximize metabolic stress. Doing so enables you to get the best of both worlds. VIEW MY PROGRAMS HERE: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/barbell-... LINK TO MY INSTAGRAM/FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: Meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/2... Heavier weight w/ barbells: https://www.ncbi.nlm.nih.gov/pubmed/2... https://journals.lww.com/nsca-jscr/Fu... Better activation w/ dumbbells: https://www.researchgate.net/publicat... https://www.t-nation.com/training/ins... MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Fast Lane Song 2: Lakey inspired – Better days

Are You Making Gains- Check For This! Are you building muscle mass every week? Most people can’t tell. As a result, they have no idea if what they’re doing is actually working and end up clueless when it comes to the question, “Am I gaining or losing muscle mass?”. I’ll show you 4 simple progress tracking methods that’ll determine if you are gaining muscle or fat. Pay close attention to every one of these 4 methods, because relying on just 1 of them won’t be enough to tell when it comes to how to know if you’re gaining muscle. One of the most accurate ways for progress tracking in terms of your gains overtime, is by tracking your fat free mass. For this method, you’ll need to be able to track your body fat percentage over time. The easiest way to do this is to get an electronic scale. Control for as many variables as possible. Use your scale first thing in the morning after you go to the bathroom and before you eat or drink anything. This allows you to get the most consistent reading to track changes over time. An alternative to is to estimate it based on circumference measurement formulas (e.g. US Navy Equation). If you take your body weight and multiply it by your body fat percentage, this tells you how many pounds of fat you have. Take your body weight and subtract your fat mass, and this is your fat free mass. Tracking this number over time is a great way to see if you are actually building muscle mass. Increases in fat free mass are very strongly related to increases in muscle! A very practical way for you to track progress is to just measure the circumference of your muscles. When answering the question, “Am I gaining or losing muscle mass?”, just pay attention to how your clothes fit. An even better recommendation is to track the circumference of your bicep and thigh over time. This will give you good insights into the growth occurring in both your upper and lower body. Flex your bicep and measure around the largest area of the muscle. For the best results, take 3 measurements and average them together. For the lower body, sit upright with your dominant leg propped up straight out in front of you. Flex your leg and take a measurement at the halfway point. Just like the bicep, repeat this 2 more times and take an average. You may want to also take a measurement at the largest part around your butt to keep track of those booty gains as well. During your first 12 weeks or so of training, the rapid increases you experience are mostly due to neurological changes. As you become more trained however, the role that neurological factors play in strength decreases and the role that muscle growth plays increases. After your first several months of training, you can start to use increases in strength (or a lack thereof) as a pretty good indication of whether you are gaining muscle or fat. As a point of reference, intermediate lifters who have been lifting for at least 6 months can reasonably expect to increase strength by 5-10% per month. Lastly, and perhaps the most practical method when it comes to how to know if you’re gaining muscle, is progress pictures. But there are a few things to note. First off, consistency is key. You want to make sure that you are taking them in the same conditions, at the same time of the day, every single time. Ideally, try to get a front, back, and side shot both flexed and unflexed and from the exact same angle. Take these every 2-3 weeks and assess the differences. That said, it can take several weeks or even months for differences in muscle growth to really start to become apparent. While progress pictures may be easy and convenient compared to the other methods, they can be very misleading sometimes and there are a lot of variables to control. The same is true for any of these methods. So rather than relying on any of these one methods exclusively, use a combination of these different methods. If you are not actively tracking these 4 things, or at least a couple of them, then it is very likely you won’t be able to accurately tell if what you’re doing is helping with building muscle mass. That’s exactly why within our step-by-step programs we not only provide you with science-based workouts and diet plans, but then show you how to ensure you’re making progress week after week whether your goal is to lose fat or build lean muscle. To join today, take the analysis below, and we’ll show you what program will best help you build the attractive looking physique and confidence you’ve always wanted: https://builtwithscience.com/your-pot... BODY FAT % SCALE: https://amzn.to/3i66dKj US NAVY METHOD CALCULATOR: https://www.calculator.net/body-fat-c... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Music by: https://brettjanzen.ca/ brettjanzenmusic@gmail.com

4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) When it comes to building muscle, losing fat, and progressing in the gym, nothing is going to set you back more than injuries will. Shoulder injuries and shoulder pain in particular can be troublesome since it affects almost every upper body exercise you can do. Which is exactly why you need to design your workout program such that it ensures your longevity in the gym and minimizes your risk of shoulder injury. And to do this, you need to first understand that some exercises are worse than others when it comes to contributing to shoulder pain, shoulder impingement, and are just bad exercises for your rotator cuff. So if your shoulder hurts when working out, first look and see if you’re performing one of these bad exercises to avoid. The first exercise is the barbell upright row. A quick look at the mechanics of this exercise enables us to see how dangerous it can be for the rotator cuff and shoulder injuries. The internal rotation component can cause the tendon of the supraspinatus to be pinched against a bone in the shoulder – which overtime is likely to cause shoulder injury. So instead of the standard upright row, one safer and more effective alternative is the “modified upright row” which I show how to perform in the video. Another even safer option is to simply use safer exercise alternatives to hit the target muscle groups that the upright row does (the upper traps and lateral deltoids). The next two exercises – behind the neck presses and behind the neck pulldowns – such that they both involve excessive external rotation at the shoulder. In fact, research shows that for the behind the head shoulder press, most males don’t possess the adequate mobility needed to perform this movement correctly. And the fact that both of these movements will be inferior to their counterpart (standard overhead press and front lat pulldowns) means that they are just something you should avoid. The last exercise, front raises, is in here not because it’s a dangerous exercise in itself – but because most people already have overactive front delts. And when your front delts overpower your often neglected rear delts, this is a recipe for shoulder impingement down the road. So instead, let your main pressing movements handle your front delt work and dedicate more time to your rear delts! VIEW MY SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/bws-free... SCIENCE-BASED SHOULDER VIDEO: • The Best Science-Based Shoulder Worko... SCIENCE-BASED TRAPS VIDEO: • The Best Science-Based Trap Workout f... EXERCISES IN THIS VIDEO: 0:50 - the upright row 3:41 - behind the neck press 5:11 - behind the neck pulldowns 6:10 - front raises (front delt isolation). FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Upright row: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Behind the neck shoulder press: https://www.sciencedirect.com/science... Behind the neck lat pulldown: https://www.ncbi.nlm.nih.gov/pubmed/1... Front raises: https://www.ncbi.nlm.nih.gov/pubmed/1...

4 Things NOBODY Tells You About Fat Loss (AVOID MISTAKES!) Losing weight is tricky. It’s a proven fact that the vast majority of people who attempt a diet to lose fat fail. Despite the many reasons for this, what I’ve found both in the literature and with helping thousands of people successfully transform their bodies, is there’s 4 things that if people simply just knew of before dieting, would greatly increase their chance of successful weight loss. Today we’ll reveal what those weight loss tips are and how you can use them to your advantage to lose body fat. First. Most people are unaware that not all body fat is created equally. Within our fat cells are two receptors, alpha and beta receptors. You’ll remember them as alpha for “awful” and beta for “beautiful”. This is because alpha receptors tell the body to store fat rather than burn it. Whereas beta receptors do the opposite and encourage fat to be burned off for energy. Where on the body do we have the highest density of these awful alpha receptors? For males, to protect our internal organs, they have the highest density within our belly fat and love handles. For women, for child bearing purposes, it tends to be around the hips and waist. This is what makes these areas so “stubborn” to lose fat from yet is where most of us starting a diet want to lose fat from first. Which then leads many of us to question, is there a “shortcut” to burning off fat from these stubborn areas? There isn’t. Instead, realize that only once you’ve lost enough fat cells from other areas of the body will your body start focusing on burning off your more stubborn fat cells for energy. Patience and consistency are keys. Second: weight loss isn’t linear. Aside from knowing this, what else can you do? To start, we recommend all of our Built With Science clients to weigh themselves everyday using the same scale, first thing in the morning, after they’ve used the washroom but before they eat or drink anything. If you apply this you’ll still see some variation but it won’t be as big. Then, see what your average weight is for the week and compare those week to week. Be prepared for periods of 2-3 weeks where your weight just doesn’t budge or even increases. This is completely normal. However, in the event that your weekly weight hasn’t budged for at least 3-4 weeks, then that’s a sign it may be a good time to change something up. Third of our weight loss tips. Weight loss doesn’t mean fat loss. Although the very low calorie, high cardio approach will help you lose weight quickly, most of the weight you do lose will be muscle rather than fat. The result? Pretty much just a “smaller” version of you - but with some of the negative side effects of muscle loss such as fatigue and hunger. To look and feel the way you really want, you need to lose fat while preserving or even building as much muscle as you can in the process. Focus on slow, gradual weight loss while also lifting weights regularly and prioritizing those workouts rather than just doing a ton of cardio. You also need a high protein intake. So to start, I’d recommend aiming to eat at least 0.8g/lb of your bodyweight in protein every day. If you’ve already been doing that, then experiment with increasing it up to 1.1g/lb of your bodyweight or even higher. Finally, we’ve been talking a lot about weight and even went through the importance of weighing yourself consistently. But the weight scale doesn’t reveal all and it can get extremely frustrating when you’re doing everything right but you just don’t seem to be losing weight. This is why you need to look at other measures of progress. Our team of Built With Science coaches have every one of our clients not only weigh themselves regularly but also take progress pictures, keep track of their strength during their workouts, track their waist circumference, and monitor their physiological changes. If, for example, your weight isn’t budging yet your strength is improving, your waist measurements are decreasing, you’re feeling more energized and have made positive changes with your lifestyle then those are all signs that you're moving in the right direction. When it comes to how to lose body fat, it’s important that you set up your diet optimally from the beginning and equally as important to know what to measure. That’s exactly why within our Built With Science programs we’ve not only created powerful custom tools for you to track your progress, but we’ve also designed them to automatically adjust the plan for you in the event that your progress slows down. To get access today, take our analysis quiz to discover what approach is best for you and your body below: https://builtwithscience.com/your-pot... Thanks to Bill Campbell for his feature: https://instagram.com/billcampbellphd/ Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

6 CRUCIAL Things I Wish I Knew Before I Started Training (Beginner Workout Mistakes) In this video I go through the most important things I wish I knew before I started training. These beginner workout mistakes slowed down my progress tremendously, and I easily would have saved 2-3 years of training if I had known these beginner lifter mistakes as a gym noob before I started training. I guarantee that this video will be very useful for beginner lifters out there, and if you learn from my common gym mistakes you’ll be able to progress much faster than other beginner lifters. MISTAKE 1 - 0:54 MISTAKE 2 - 2:41 MISTAKE 3 - 3:16 MISTAKE 4 - 4:05 MISTAKE 5 - 5:48 MISTAKE 6 - 6:46 MY PROGRAMS: https://builtwithscience.com/bws-free... Thanks for watching! Please don’t forget to give the video a like a

How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) Although lower back pain can stem from MANY different issues and there are MANY different solutions, research has indicated that a lot of people with lower back pain often tend to have issues with lower back strength and neuromuscular control. And that improving strength and coordination with lower back strengthening exercises seems to be an effective intervention to prevent and reduce the lower back pain they experience. Unfortunately, most people who attempt to do so go about it the wrong way, worsening the situation. In this video, find out how to get a strong low back with the top 4 best lower back exercises. I’ll also be detailing a full lower back workout routine with these lower back exercises, so do stick around if you want to find out how to fix lower back pain correctly and safely. First off, before diving into the specific lower back strengthening exercises, we need to cover two compound exercises that should definitely be a staple in your weekly routine – squats, and deadlifts. These have not only been shown to be highly effective for lower back strength and hypertrophy but are also easy to overload with weight to continue adequately challenging the lower back muscles over time. However, there are problems. First, not everyone does them. Secondly, a lot of people don’t perform these relatively heavy enough to actually provide enough stimulus to their lower back. And lastly, multiple studies have also indicated that without proper stabilization of the pelvis, the much larger and stronger hamstring and glutes often tend to take over and do most of the back extension work instead. Therefore, you’ll want to include the following exercises for lower back: the back extension and the bird dog. Back extensions fill in the gap perfectly by stabilizing the pelvis such that the lower back can be better activated and strengthened to a much greater degree than other exercises, which it's been consistently shown to do so. And although high loading of the back extensors as we’ve previously done is an ideal way to strengthen them, research shows that an additional exercise that demands more stability is required to selectively recruit individual muscles that play a greater role in stabilizing the lower back. That’s the bird dog; it also manages to elicit greater activation of the lower back stabilizer muscles with minimal spinal compression. So, here’s what I’d recommend as an appropriate lower back workout. Multiple papers have shown that even for well-trained individuals, adding in just one lower back exercise 1-2 times per week was able to quickly and significantly increase lower back strength. Therefore, what I’d suggest is that if you’re currently able to squat and deadlift weekly with free weights, then you’d likely just need to throw in the 2 additional lower back strengthening exercises just once per week. Whereas if you’re unable to do squats and deadlifts or don’t go very heavy with them, you can opt to do these more often (2x a week). There you have it: you now know how to get a strong lower back. Regardless of how you set it up though guys, by including these exercises in some fashion within your current regimen, you'll be able to boost your lower back strength significantly, potentially fix lower back pain, and minimize the risk of you developing lower back weaknesses or imbalances overtime. But at the same time, you need to be sure that you're not unknowingly overlooking other areas of your body as well. And that's exactly why within my Built With Science programs, I've taken the time to carefully select each and every exercise included in your weekly training routines such that you can build muscle and lean down while actually improving your posture and correcting your muscle imbalances in the process. And to find out what science-based program best suits you and your body, take the analysis quiz below: https://builtwithscience.com/bws-free... Written article: https://builtwithscience.com/lower-ba... Filmed by: Bruno Martin Del Campo MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – Fast Lane STUDIES: LOWER BACK PAIN PREVALENCE https://www.ncbi.nlm.nih.gov/pubmed/1... CAUSES OF LOWER BACK PAIN https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... LOWER BACK PAIN MUSCLE IMBALANCE https://www.ncbi.nlm.nih.gov/pmc/arti... DEADLIFTS AND SQUATS FOR LOWER BACK STRENGTH https://www.ncbi.nlm.nih.gov/pubmed/1... PELVIS STABILZATION https://www.ncbi.nlm.nih.gov/pubmed/2... EMG STUDY OF MULTIFIDUS https://www.ncbi.nlm.nih.gov/pubmed/2... TRAINING VOLUME AND LOWER BACK STRENGTH https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.tandfonline.com/doi/abs/1...

4 ARM DAY Mistakes I Wish I Fixed Earlier (SLOWING Your Gains!) Are your arms not growing as much as you'd like? In today’s video, I cover the 4 arm day mistakes that I see people make all the time, which are killing the gains that they could be making. And to be honest, these were the exact mistakes I made back in the day because I didn’t know how to build bigger arms properly. So, to prevent you from committing the same biceps mistakes and triceps mistakes I made, I'll go through each error in detail, so you know what not to do when it comes to how to get bigger arms. Failing to vary arm angles is one of the most common arm day mistakes. But the biceps and the triceps are composed of multiple heads which can each be selectively emphasized based on your arm angle. A 2019 study found that subjects who performed a biceps workout with different arm angles were not only able to achieve the same amount of volume as the group who did traditional biceps curl with the elbows by the sides, but also experienced significantly higher overall activation from the session! To experience faster arm growth, you should pick 1 curl where your elbows are behind your body, 1 curl where your elbows are by your sides, and 1 curl where your elbows are in front of the body for your biceps training. And then for your triceps, pick 1 exercise where your elbows are held overhead, 1 exercise where your elbows are by your sides, and then 1 pressing movement, for example. The next arm day mistake killing your gains has to do with your exercise order. Research has consistently shown that lifters get better gains in the muscles that are trained early on in their workout. So, instead you want to alternate between the muscle you start with every week. This allows for a more balanced development of both muscles overtime. Or, you can also perform your biceps and triceps exercises in a superset fashion. But, you need to make sure that you know how to perform supersets before doing so. If you don't, be sure to check out my past video (linked below) on this - it'll help you out greatly. The next common mistake, when it comes to how to build bigger arms, is sacrificing form for weight. Using a weight that you can’t control and have to resort to momentum to move does more harm than good. That’s because it shifts tension - and, therefore, gains - away from the arms. So, you need to put the ego aside. Worry less about how heavy you’re lifting. Instead, concentrate on actually using and fatiguing the biceps and triceps. And that is always most effectively accomplished by using a weight that you can control. And the last mistake you need to avoid when it comes to how to get bigger arms has to do with your rest times between sets. A 2016 systematic review showed that on average, resting at least over a minute between sets led to almost 40% greater muscle growth when compared to resting just under a minute. More specifically, though, a couple of recent studies indicate that for single-joint exercises, like most arms exercises, you want to aim for roughly 2 minutes of rest between sets. So, when it comes to how to gain arm mass, I'd recommend that you rest for approximately 2 minutes in between sets or incorporating supersets for your tricep and bicep exercises. So, guys, I hope this video was useful for you, and I hope it helped you realize a few of the errors – both biceps and tricep exercises mistakes – that you may have been making, just like I was back in the day. And for a step-by-step program that applies the science and helps you avoid making crucial mistakes like these before they happen so that you can build muscle and add size as quickly as possible then take the start point analysis quiz below to determine what program is best for you: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: Soundcloud.com/lakeyinspired PAST VIDEO ON SUPERSETS: • How to PROPERLY Use Supersets to Maxi... STUDIES: EEFECT OF VARYING ARM ANGLES https://www.researchgate.net/publicat... EFFECT OF EXERCISE ORDER https://link.springer.com/article/10.... BICEPS GROWTH RESULTING FROM NO WEIGHTS AND WEIGHTED TRAINING https://docit.tips/download/the-acute... 2016 SYSTEMATIC REVIEW ON REST PERIODS https://www.researchgate.net/publicat... REST PERIODS FOR SINGLE-JOINT EXERCISES (NCBI) https://www.ncbi.nlm.nih.gov/pubmed/2... REST PERIODS FOR SINGLE-JOINT EXERCISES (JSCR) https://journals.lww.com/nscajscr/Ful...

How I Grew Wider Shoulders FAST (5 Science-Based Tips) Wider shoulders are one of the most important parts of a well developed physique. But most people struggle with how to get wide shoulders - myself included. A few months ago I challenged myself to see just how much I could grow my shoulders if I used the right shoulder exercises (such as lateral raises) and the right training plan. I'll be honest, my shoulders have never looked better. Here's exactly what I did. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: https://builtwithscience.com/bws-free... Click below to watch my video about "muscle stretch" and how to apply it to your training: • How To Build Muscle Almost 2x Faster ... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... The first tweak has to do with exercise selection. While the front delts and rear delts are helpful to build overall shoulder mass, the key to getting wider, broader shoulders from the front and back view is to grow the side delts. And what came out on top when we tested 17 shoulder exercises to see which ones best activated the 3 different regions of the shoulder in a past video? Lateral raises. But I didn’t just do your typical lateral raise. You see, there’s been a lot of new research on “muscle stretch” and how it can help you build muscle faster. The problem with your typical dumbbell lateral raise is they’re hardest at the top when the shoulder is fully contracted. The opposite of what we’re looking for. So my “secret” weapon was the behind the body cable lateral raises. I stand in front and slightly to the side so my delt is fully stretched and challenged the most when in this position. Next up, training volume. Generally, research suggests it takes muscles around 36-48 hours to fully recover. This would mean if you wanted to maximize growth, you could train the same muscle up to a max of about 3 or 4 times a week. So what did I do to get wider shoulders? While I definitely could have bumped it up to 3 times a week, twice a week fit my workout routine better and still worked incredibly well because of the other tweaks you’ll learn about. As for actual volume? On one day, I’d do 4 sets of the dumbbell lateral raise either standing or on a bench, and then a few days later I’d train them with another 4 sets but using the cable lateral raise mentioned earlier. The next tip to get bigger shoulders has to do with weight. The further away a weight is from the joint that is moving it, the heavier it will feel. This is what makes even a really lightweight feel extremely heavy during lateral raises. For me personally as soon as I try to go above 35 lb dumbbells I start to cheat way too much. To avoid this, I took advantage of the fact that research suggests you can use a light weight and do up to 30 reps with it before it becomes too light and less effective for growth. To apply this, I’d stick with the same weight and only once I could do at least 15-20 reps with good, controlled form on all of my sets would I then jump up by 5 lbs and repeat the process. But guys, it’s crucial you don’t rush this process. Next tip on how to get wider shoulders: intensity. Honestly, this is the tweak I think made the biggest difference. A study shows that for the side delts to reach full muscle activation during lateral raises, subjects had to push to at least within around 3-5 reps short of complete failure. And to maximize growth, plenty of research suggests each of your sets need to be taken to at least within 3 reps of complete failure. Problem is, I guarantee that during your lateral raises many of you are stopping well short of this. Trust me, even if you think you’re done and even when your shoulders are burning, you’ve still got more. The last piece of advice, while not strictly related to your shoulder workout training, is the most important. It has to do with my diet. A recent meta-analysis suggests that a calorie surplus is likely necessary to maximize growth. For those following me on Instagram (instagram.com/jeremyethier ), you know I’ve been bulking for almost a year now. I’m not gonna lie, it’s been mentally tough seeing more fat gain over the months. But I’ve noticed a big difference in my muscle size. And, once I diet to lose the excess fat, I guarantee that my shoulder gains will become even more noticeable. So if you truly want to make noticeable new muscle gains, make sure you’re eating enough. But guys don’t forget to grow your front delts and rear delts as well. These are key to balance out your shoulders and give them that 3D loo

How Sleep Affects Your Gains (And How To Get More Of It!) How important is sleep for muscle growth? Well, if there’s one aspect of building muscle and losing fat that’s most underrated, it’s definitely sleep. In fact, sleep may be the exact reason why others seem to progress much faster than you are, or why you just aren’t seeing the results you were hoping for despite putting in the work. Multiple studies illustrate the importance of sleep for muscle gains. One paper tested this and they found that the sleep deprived group (5.5 hours per night) lost 60% more muscle mass and 55% less fat than a group that slept 8.5 hours per night! Thus, you can see how sleep and gaining muscle go hand in hand. And this is likely because sleep impacts your hormones (testosterone), muscle recovery, and workout performance. So long story short – get enough sleep! But how much sleep do you need to build muscle? Around 7-9 hours is generally what’s recommended, with more active individuals requiring closer to the higher range or even more. But what can you do if you aren’t getting enough sleep? Well, you can sleep better. There are a few methods you can use to improve your sleep quality and reduce the time it takes you to fall asleep. These include improving your sleep hygiene (avoid electronic use 30 mins before bed, use the bedroom strictly for sleep and where the magic happens, and avoiding caffeine within 6 hours before bed). Other than that, you just need to try your best to get adequate sleep every night. Because failing to do so can definitely negatively impact your gains. Now, sleep is just one of many factors (let alone your training and nutrition) that you'll want to optimize if you're seeking to build muscle and lose fat as quickly as possible. And if you're looking for a workout and nutrition plan that does this for you by combining all the research I do into a step-by-step program catered to your body type... ...such that you can transform your body as efficiently as possible AND maximize your efforts in the gym... Then simply head on over to the link below to find out what science-based program is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/sleep-an... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: Soundcloud.com/lakeyinspired STUDIES: Sleep and gains: https://www.ncbi.nlm.nih.gov/pubmed/?... Sleep’s effect on protein breakdown and fat storage metabolites: https://advances.sciencemag.org/conte... Sleep and testosterone: https://www.ncbi.nlm.nih.gov/pmc/arti... Daytime naps: https://journals.lww.com/acsm-csmr/Fu... Improve sleep hygiene: https://www.ncbi.nlm.nih.gov/pubmed/2... https://link.springer.com/article/10.... Caffeine ingestion and sleep: https://www.ncbi.nlm.nih.gov/pubmed/2...

How To Get Bigger Forearms FAST (3 Science-Based Tips) Well-developed, big forearms are one of the most important features that you’ll want to achieve. In addition to dramatically improving the appearance of your arms, they also play a vital role in strengthening your grip to handle more weight. But when most people aim to strengthen and build bigger forearms with a forearm workout, they fail to realize just how many forearm muscles there are and what their respective functions are, and think that a few sets of wrist curls and wrist extensions are all that’s needed. And although these forearm exercises can help, they don’t target all of the forearm muscles and their movement functions most effectively. So, in this video, I’ll show you exactly how to get bigger forearms with 3 easy tips (with exercises for big forearms) so you can finally see the forearm growth you’re after, fast. The first tip when it comes to how to get bigger forearms is a matter of replacing your bicep curls with ‘forearm focused’ curls to shift more of the emphasis and growth to two of your forearm muscles; the brachioradialis and the pronator teres. First, change your grip from a supinated grip to a pronated grip. In addition to eliciting the greatest activation of both the brachioradialis and the pronator teres muscles when compared to a neutral or supinated grip, the pronated grip also elicits the least biceps activation. Second, because curls with a strength curve that elicits peak forces at the top half of the movement will develop the brachioradialis to a greater extent than the biceps, you need to apply a form of accommodating resistance during the traditional curling motion. The second tip is to incorporate some additional direct forearm work, as dynamic contractions that take the forearms through their full range of motion are better for muscle growth. So, the best forearm exercises would be the ones which hit all of the forearm muscles and their respective movement functions. First, we want to hit the flexors and extensors of the forearms with 1 wrist flexion exercise such as the behind-the-back barbell wrist curl, and 1 wrist extension exercise such as standing barbell wrist extensions. Then, to target the adduction and abduction of the forearms, perform the dynamic barbell suitcase holds, for example. And there’s also the pronation and supination of the forearm, which can be worked by simply placing your forearm on a bench, holding the bottom of a light dumbbell, and then rotating the dumbbell from left and right. The last tip for big forearms involves the implementation of exercises for big forearms into your regime. Your forearm growth will be the same no matter if you choose to perform shorter yet more frequent forearm workouts dedicated to your forearms or longer yet less frequent forearm workouts. Nonetheless, both of which have their pros and cons and ultimately depend on your preferences as well as the type of split you’re running to prevent any forearm soreness from interfering with your main lifts. That said, regardless of how you set it up, as long as you’re incorporating tip 1 with the swaps, tip 2 with the forearm routine, and then tip 3 of implementing this into your workouts as best as you can, you’ll be able to very quickly and noticeably speed up your forearm growth as well as your overall grip strength. Now if you want to maximize and speed up growth in all of your muscles, not just your forearms, then it’s important that you don’t overlook crucial aspects of your program like your exercise selection, training volume, AND most importantly your nutrition. Otherwise you simply won’t be building muscle as fast as you could be. And for a step-by-step science-based nutrition AND workout plan that puts this all together for you week by week so that you can build muscle and lean down as efficiently as possible with science, then simply take the body type quiz below to discover what program is best for you and your body: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: Soundcloud.com/lakeyinspired STUDIES: PRONATED GRIP https://www.ncbi.nlm.nih.gov/pubmed/2... STRENGTH CURVE https://www.ncbi.nlm.nih.gov/pubmed/1... https://journals.sagepub.com/doi/abs/... DIRECT WORK https://link.springer.com/article/10.... https://onlinelibrary.wiley.com/doi/a... https://onlinelibrary.wiley.com/doi/a... https://onlinelibrary.wiley.com/doi/a... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... IMPLEMENTATION https://www.ncbi.nlm.nih.gov/pubmed/2... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) When it comes to building muscle and avoiding injury, you must choose the right exercises to include in your routine. But even the best exercises when done improperly due to training mistakes can quickly start to do more harm than good. And that's why in this video, I'll go through the 4 great exercises (RKC plank, seated row, leg curls, and lateral raises) that you should consider including in your routine and how you can avoid making the common exercise mistakes related to them. Here are the exercises you’re doing wrong. First, the traditional plank. It doesn’t activate the core very well. And when held this way, many will end up sagging their lower back and feeling the movement in their shoulders and other areas because they don’t know how to plank properly. A much better version is something called the RKC plank. First, you'll want to move your elbows forward such that they're at the level of your eyes. Then, come up to the plank position and then initiate something called posterior pelvic tilt by forcefully squeezing your glutes and abs, which will, in turn, tilt your pelvis upwards, resulting in greater core contraction. Lateral raises should also be a staple in your routine for optimal shoulder development. But in terms of how to do lateral raises, there are 3 training mistakes related to this exercise. First mistake: raising the weight too high. Not only does this invite your upper traps to start taking over, but it also creates excessive stress on the shoulder joint. Second mistake: the internal rotation of the shoulder. Mistake 1 and mistake 2 essentially create the worst possible conditions for your shoulder joint to be in. And third mistake is that of raising the weight directly out to the sides, as this creates more stress on the AC joint and the shoulder. Instead, here’s what you’ll want to do. First, fix your arm angle by moving your arm forward slightly into the scapular plane and incorporating a slight bend in the elbow. Next, lean forward slightly and point the thumbs towards the ceiling very slightly. And then when you raise the weight, raise to shoulder height only. Leg curls are a great exercise to include in your routine for balanced hamstring development if you know how to do leg curls properly. However, there are a couple of common exercise mistakes related to it. First, the involvement of the calf muscle. But this muscle can’t be active during both knee flexion and plantarflexion. So to shift more of the tension onto your hamstrings, point your toes away from you as you perform your leg curls. Second, is how your body compensates when you start to fatigue with this exercise – by bringing the butt up and arching the lower back to shorten the range of motion. To mitigate this, you can lighten the weight. But a better option would be to incorporate exercises like the glute-ham raise or swiss ball leg curl. Another one of the exercises you’re doing wrong is the seated row (or barbell row or any row for that matter). But many people make the mistake of letting the shoulder roll forward at the end position. Not only does this put the shoulder in a compromised position, but it also prevents the back muscles from fully contracting. So instead, you need to focus on keeping your back muscles involved even at the end range of the movement. Which you can do most effectively by squeezing your shoulder blades together as you pull the weight towards you by contracting your lats and those mid-back muscles. All in all I hope you were able to see that if you want to build muscle most effectively without getting injured in the process, then it’s a matter of both choosing the right exercises to include in your routine and then making sure that you take the time to learn how to execute them properly. And for a step-by-step program that puts this all together for you by not only showing you what exercises to perform every week but also how to properly execute them in order to build muscle in the most effective and safest way possible, then take the analysis quiz below to discover what science-based program is best for you: https://builtwithscience.com/bws-free... Link to written article: https://builtwithscience.com/common-e... Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - fall so high. - https://thmatc.co/?l=F77E5E72 STUDIES: RKC PLANK https://www.tandfonline.com/doi/abs/1... LATERAL RAISES ACTIVATION https://www.bisp-surf.de/Record/PU201... LATERAL RAISES IMPINGEMENT https://pdfs.semanticscholar.org/f962... LATERAL RAISES FORM https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... LEG CURLS https://www.ncbi.nlm.nih.gov/pubmed/2... SEATED ROW https://www.ncbi.nlm.nih.gov/pmc/arti...

Why Your Triceps Aren't Growing (1 Key Exercise You're Not Doing Enough) If you’re struggling with your triceps growth or just want to get bigger triceps and bigger arms fast, then there’s one tricep exercise that you need to include in your weekly routine. Many of you watching have likely heard that by just doing enough of your compound movements like bench pressing, that your arms will naturally grow and you’ll get big triceps as a result. And that is true–to a certain extent. But while the other two heads of your triceps only cross the elbow joint and only function to extend the elbow, the long head also crosses the shoulder joint and has an additional function to extend the shoulder. And during your movements like the bench press, your nervous system will preferentially recruit muscles that only cross one joint because those muscles tend to be more efficient Meaning, if you aren’t supplementing your pressing movements with additional triceps work, OR you are but you’re not choosing the right triceps exercises for the triceps long head, then you’re leaving a ton of potential gains on the table. So, to get bigger triceps, what I’d recommend is to ensure that you’re regularly performing a triceps exercise that specifically emphasizes the long head within your triceps workout. Most triceps exercises where the arms are held overhead will effectively accomplish this. For example, the lying overhead extension is a great tricep exercise that targets the long head. But, we can take this movement and make it even more effective. Since we know that the long head of the triceps functions to both extend the shoulder and extends the elbow, we can combine these two functions into one movement. One option is to simply modify your traditional rope or bar pushdowns. Instead of keeping your elbows locked into your sides, allow them to raise up and initiate each rep by first extending the shoulder and then finishing the rep with elbow extension with your elbows by your sides. And to take it one step further, once your triceps fatigue to the point where you can no longer finish the reps, you can extend the set by just performing the first part of the exercise until you completely fatigue there. As a result you’ll likely feel a burn in your triceps that you’ve never quite experienced before. Another option that’ll help you get bigger triceps is to perform these modified pushdowns lying down instead like so. This orientation only helps prevent any momentum or cheating during your reps, but the line of resistance from the cable forces the long head to constantly work against the resistance to not only bring the elbows down but to then keep the elbows pinned in place as you fully extend at the end of each rep. Lastly, option 3. Note that the same concept can be taken and applied to your traditional lying overhead extensions with either a bar or dumbbells. There are 4 parts to this movement that’ll get you big triceps. Part 1: First, start with your hands held directly above you. Then, lower them to your sides. Part 2: From here, straighten your arms back behind your body and lock your elbows in position. Part 3: Lower the dumbbells to behind your head and then extend them back up again. Part 4: From here, drive your elbows back to the starting position and then straighten your arms up overhead. That all counts as 1 rep. As you can imagine, you won’t be able to get many reps but each individual rep will place a ton of tension on your long head as you move through its various movement functions. Focus on control, use light weight, and do experiment with different grips and ranges of motion with this movement just to find what feels most comfortable for you and your elbows. I’ve found that using a neutral grip with dumbbells tends to be the best option for most people. But try out these different exercises for the triceps long head and find which one enables you to best feel that long head working. I’d highly recommend choosing one or two of these exercises to do at least once a week to supplement your current pressing movements or to even swap out some of your other triceps exercises with. As this is the head that tends to get left behind yet is largely responsible for the overall size of your triceps. By focusing on this, you’ll very quickly be able to get bigger triceps – fast. And for a step-by-step program that shows you exactly what to workout week after week to ensure you’re maximizing growth and not letting any muscles lag behind, simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle

Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making) Why can’t I lose weight, why can’t I lose belly fat, and why am I not losing fat on a calorie deficit are a few questions we will hope to resolve in this video. Many people put a lot of time into how to lose body fat, but do not see any progress. Inevitably, they eventually give up. The reason people don’t lose body weight and can’t lose belly fat is not genetic, because of metabolism, or age… And in this video I will go over a few common mistakes after which correcting will allow you to start burning stubborn body fat and see the results your hard work deserves. First and foremost, caloric intake is the key factor in determining body weight. You may be asking: what should I eat to lose fat? Many people claim they eat less calories than they actually do. Research in the field shows that most people significantly underestimate their calorie intake, and thus can’t lose fat. So, how can you avoid this costly mistake and how to lose fat quickly? Simply use a food scale to weight the food you are going to eat. You should also use an application like MyFitnessPal to track the calories in these foods. This will give you a better sense of the actual calories you are eating and allow you to make adjustments as you figure out how to eat to lose fat. The last thing to remember is seemingly small number of hidden calories, such as a little oil, salad dressing, ketchup, or bite of a chocolate bar which can add up to hundreds of calories altogether and prevent you from attaining your weight loss goals. What else can you do to burn fat, especially fat below the belly button and why can’t you lose weight? Well, you need to keep track of your progress and the way to do that is weighing yourself. As shown in the video, you have to be consistent in the taking your body weight.You write down your body weight each day and average each set weekly to account for daily fluctuations. Comparing weekly averages can help you decide what step to take to keep inline with your weight loss goals. The best way to lose weight fast is to avoid overeating. Many people eat back the calories they have burned after an intense workout, especially if they have done cardio. This can prevent fat loss altogether. This is even worse, because people tend to significantly overestimate the calories they burn in a workout. Even machines designed to do so are not reliable and tend to overestimate the calories used up in a workout routine. A better method would be to set daily calorie limits and weekly workout routines and stick to them as you track your average weekly weight – you can decrease caloric intake or increase weekly cardio if you are not losing weight as quickly as you want to be. What is another common mistake you might be making that is preventing you from losing body weight, including stubborn belly fat or love handles? Relying on the scale to tracking weight loss is a big mistake. If you are new to training, coming back from an extended leave, or just getting serious about working out, you may be losing fat and gaining muscle – this may look like a stable body weight. But in reality, you are undergoing body recomposition. If your waist girth has decreased, arm girth is greater, and you are lifting more in the gym, despite weighing the same amount, then you can rest assured that you are making progress and have replaced body fat, especially fat on the stomach with lean muscle mass. It’s crucial that you take the time to track all the necessary variables along your journey. This is why in my Built With Science programs, you not only get step-by-step training and nutrition programs, but you’ll also get access to multiple tracking softwares that I’ve built so that you can easily track your workouts, your diet, and basically everything you need along your fat loss journey. Within the program you’re going to learn how to avoid making crucial mistakes that mean you are not losing weight. To join today, take the quiz below to determine what program is best for you: https://builtwithscience.com/bws-free... LINK TO WEIGHT SCALE I RECOMMEND: https://amzn.to/2Jz5lg9 LINK TO FOOD SCALE I RECOMMEND: https://amzn.to/2Vy69co *the above two links are affiliate links and I will receive a portion of the sale – regardless they both are products that I personally use and would recommend. Thank you in advance! MUSIC: soundcloud.com/lakeyinspired Lakey Inspired – By The Pool GRAPHICS: Vector art from Vecteezy.com STUDIES: CALORIC INTAKE https://www.ncbi.nlm.nih.gov/pubmed/7... DIETICIANS CALORIC ESTIMATE https://www.ncbi.nlm.nih.gov/pubmed/1... CALORIES BURNED IN A WORKOUT https://www.ncbi.nlm.nih.gov/pubmed/2... CALORIES BURNED MACHINES https://journals.lww.com/acsm-msse/Fu...

The FASTEST Way To Grow Your Biceps (IN 60 DAYS) When it comes to how to get bigger biceps, the truth is that it’s no easy feat. But if you’re serious about maximizing and prioritizing your biceps growth, then there are a few strategies (e.g. selecting the right bicep exercises and structuring your bicep workout correctly) we can employ. In this video I’ll go through what these strategies are and how to employ them so that in the next 8 weeks of your training you can build big biceps fast. I guarantee that even if you’re a “non-responder” or just haven’t been seeing much results with your current biceps regimen, that implementing this plan will help you build big biceps, or any muscle that you apply these strategies to. The first thing we’ll want to do to build big biceps is to increase your weekly biceps volume. And it seems that we may be able to get to as high as 30 sets per week while still seeing a benefit in growth. This doesn’t mean you should throw in 30 sets of biceps into a workout and do that once a week. Within each workout, you don’t want to perform more than about 8-10 hard sets per muscle. So, knowing that, we’ll want to split up our weekly biceps volume into 2-3 workouts per week to stay within that per-session limit. What I’d personally recommend is using something like the upper/lower split or a push pull legs split, and split up your weekly biceps volume accordingly. Once you have that set, slowly increase your weekly volume throughout the weeks. Next, to get big biceps fast, you want to bias your recovery to favour your biceps growth. All of the other muscle groups we train require energy, effort, and nutrients to recover and grow. So if our main goal is to increase the size of our biceps, it’s a good idea to reduce the volume we devote to our other muscle groups. Cutting volume down to about 9 weekly sets seems to be enough to maintain or in some instances even grow a muscle, and is therefore a good recommendation to stick to. Next, we want to ensure that the weekly volume we do has the right variety of bicep exercises. We want to do this so that it helps 1) ensure that we are targeting both the short and long head of the biceps adequately, 2) trains the biceps through different strength curves in order to maximally stimulate all of the various regions and fibres of the biceps, and 3) it’ll better prevent us from overuse injuries and the wear and tear that would accumulate very quickly if we packed a ton of volume into just a couple repetitive movements. To simplify this, here are 5 biceps exercises that do just that and provide a good variety of stimulus on the biceps for the reasons I’ve noted down. 1. Incline dumbbell curl (emphasizes long head and challenges the peak contraction of the biceps the most) 2. Dumbbell preacher curls (emphasizes short head and challenges the stretched position of the biceps the most) 3. Barbell curl (for heavier loads and challenges the mid-range of the biceps the most) 4. Cable curls (provides constant tension to biceps) 5. Standing dumbbell curl (emphasizes supination function of biceps) Simply distribute 4 or 5 of these movements and/or similar variations of them into your weekly biceps workouts as needed, and then as previously explained, gradually increase the sets you devote to each of these exercises throughout the weeks. Next, we want to manipulate the order of our workouts to again favor the growth of our biceps. During whatever workouts that you’re throwing your biceps exercises into, move them to the beginning of the workout when you’re fresh in order to further prioritize them. Lastly, when it comes to how to get bigger biceps, you cannot forget about nutrition. Ideally, if you want to maximize your recovery and growth throughout these 8 weeks, then you’ll want to be eating at a slight calorie surplus. And of course, even more importantly is we want to ensure that we’re intaking enough protein throughout this period by having at least around 0.8-1g of protein per lb of our bodyweight. And that’s basically all there is to it! But also keep in mind that your nutrition throughout this period and during your training in general will always be the most important factor to building muscle and losing fat. That’s why within my science-based programs, in addition to the step by step training plans you’ll receive, I’ve also created a nutrition tracker that’ll do all the guesswork for you and show you what to eat, how much to eat, and how to adjust this overtime to avoid reaching plateaus. To gain access today, just take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... DOWNLOAD YOUR FREE BICEPS GROWTH PLAN HERE: https://builtwithscience.com/biceps-t... MUSIC: https://soundcloud.com/iamryanlittle

The Best Science-Based Triceps Workout For Mass (DUMBBELL ONLY) In this video, we will cover some of the best tricep workouts that you can incorporate into your gym routine to get the maximal results. Simply meaning that using these triceps exercises will allow you to target each part of the muscle and maximize muscle hypertrophy over time. Our focus will be dumbbell only tricep workouts which are more limited but will still allow you to build muscle effectively. The triceps brachii is a large muscle composed of 3 heads. The primary role of this muscle is to extend the elbow joint. The triceps is composed of the long head which is the largest of the three and is located in between the others, the lateral head, and the medial head which is the smallest of the three. The close grip dumbbell press can be used to workout the whole muscle but emphasizes the triceps lateral head and triceps medial head. During this movement, there will also be some activation of the pectoralis major (chest) muscle group. Since the triceps is mostly composed of type II fibers and these are best activated by heavy loads, using tricep exercises that can be performed under greater loads is ideal. By tucking the elbows close to the body, the dumbbell press can become a more effective activator of the triceps muscle group. In addition, this tricep exercise should utilize the full range of motion, starting from the level of the armpits at the start and locking out at the end of the movement to maximally contract the triceps. Dumbbell kickbacks at an incline angle of 45 to 60 degrees is another great tricep workout that can be used to target the triceps long head since it maximally activates the long head over the triceps medial head and triceps lateral head. EMG studies show that this tricep exercise elicits the highest amount of triceps long head activation when compared to other common exercises. As shown in the video, peak long head contraction is achieved when the upper arm is kept parallel to the body, making a straight line between the shoulders and pinky. To ensure proper form, it is ideal to start with lower weights initially and gradually build up as you gain strength overtime. Dumbbell overhead extensions is another great tricep workout that can be performed with an incline of about 45 degrees. This tricep exercise further targets the triceps long head, which as the largest component of the triceps is often neglected. One thing to keep in mind is to avoid ending the movement with your arms over head. Given that there is virtually no tension placed on the triceps in this position, performing the exercise in about the first 75% of the range of motion will best activate the triceps long head and lead to greater triceps growth in the long run. The close grip dumbbell pushups are a great way to activate all three heads of the triceps, in addition to the chest and the deltoid muscle group. This tricep workout is similar to the pushup, but allows for greater range of motion, greater elbow extension, and less strain on the wrists. We know from studies that narrow grip diamond pushups best activate the triceps, therefore using the dumbbells in a way that narrows your grip will best shift tension to the triceps. To best activate the triceps, you’ll also want to maximize reps and push close to the point of failure during this tricep exercise. You can add reps and weight as you get stronger to continue stimulating your triceps muscle. The set of workouts covered here can be completed on their own or combined with other exercises as part of your workout routine throughout the week to best target and grow the triceps muscle group. The tricep workouts covered in this video are easy to use and show you how to grow your triceps to build strong, well defined arms. But it’s important to realize that both choosing the right exercises and performing them in the right fashion is crucial when it comes to building muscle as effectively as possible. This is true for not only the triceps but all your other muscle groups as well. And that’s why within my Built With Science programs we’ve taken the time to carefully select each and every exercise that’s included in your routines based on science. To get started today, take the quiz below to discover what science-based program is best for you: https://builtwithscience.com/bws-free... DOWNLOAD THE TRICEPS WORKOUT PDF HERE: https://builtwithscience.com/dbpdf/ Thanks to 3D4Medical for the anatomy clips. https://3d4medical.tapptrk.com/9K84XQ... this is an affiliate link and I will receive a portion of the sale through the link. Thanks in advance! FILMED BY: Abdo Megahid Instagram: @abdohmegahed MUSIC: Song 1: https://soundcloud.com/seanturkmusic/ Sean Turk – Night Kap Song 2: Lakey Inspired – Island GRAPHICS: Vector art from Vecteezy.com

The Best Science-Based Triceps Exercises for Each Head (Work Your Weak Points!) When it comes to the “best tricep exercises for mass” or the “best triceps workout”, it’s important that you consider more than just the sheer size of your triceps. Because it’s the proportionate development of all three triceps heads (the lateral head, medial head, and long head of the triceps) that is what creates aesthetic-looking triceps. To target the long head, we know that we can take advantage of the fact that it crosses over the shoulder joint. Two triceps exercises that take advantage of this are incline dumbbell tricep kickbacks and incline dumbbell overhead tricep extensions. But, as shown in the video, proper form becomes essential for these triceps exercises in order to really emphasize the long head. For the lateral head, overhand cable tricep pushdowns/extensions seem to be the best option whereas the rope tricep pushdowns/extensions seems to be the best option for the medial head (and for overall triceps development). I would also add the weighted tricep dips to the mix as well given that the triceps tend to respond best to heavy weight. Now instead of performing all these “tricep head exercises”, you want to instead pick a couple based on where your triceps are lagging. Then incorporate that into your triceps routine! JOIN THE WAITING LIST FOR MY PROGRAMS HERE: https://builtwithscience.com/program-... MY SCIENCE-BASED PROGRAMS: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/best-tri... FOLLOW ME ON INSTAGRAM AND FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES & EMG ANALYSES: http://suppversity.blogspot.com/2011/... https://www.sciencedirect.com/science... https://www.t-nation.com/training/ins... https://www.ncbi.nlm.nih.gov/pubmed/1... MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Island Song 2: Lakey inspired – Better Days

The Best Science-Based Tricep Workout - ARMS (Part 2_2) In this part 2 video of my arm series, I will discuss the best tricep workout to hit every triceps head based on current scientific literature and our anatomical understanding of the arms. Although it’s important to know that all 3 tricep heads (long head, lateral head, and medial head) will be activated in all movements, we can emphasize the involvement of each of them by choosing the right exercises for each head of the triceps which in a way will provide “tricep head isolation”. These exercises will not only help with increasing tricep size and getting bigger triceps with that “horseshoe triceps” effect, they will also help in improving the overall definition of your triceps and allowing each head to grow in proportion with each other. In my opinion, these are the best exercises for bigger triceps and putting on more tricep mass while keeping them in proportion. If you enjoyed this video, please don’t forget to give the video a like and leave a comment! And as always don’t forget to subscribe to my channel for more science-backed content like this. MY PROGRAMS: https://builtwithscience.com/bws-free... LINK TO PART 1 VIDEO (BICEPS): • The Best Science-Based Bicep Workout ... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs

The Best Science-Based PULL Workout For Growth (Back_Biceps_Rear Delts) This video is part 2 of my recently released push pull legs routine series. Here, I’ll cover a sample science-based pull workout to now target the various back muscles, the biceps, and the rear delts. First off, it’s important you understand the overall setup of this pull day workout. The first 4 exercises will rotate between vertical pulling movements and horizontal rowing movements. It’s beneficial to rotate from one to the other throughout the workout to not only work our back muscles from different angles, but to also avoid overstraining stabilizer muscles. We’ll then finish the workout off with 2 accessory movements to work the smaller muscle groups. The first exercise we’ll include in this pull workout are pull-ups, which are one of the best exercises for targeting the lats to increase the width of your back. The pull-up activates various other back and arm muscles to a high degree as well, meaning that it’s a great overall back builder and therefore should be a staple in your routine. Next, it’s time to switch the angle of pull by moving to a horizontal pulling movement with the barbell row, which is not only be a greater overall back builder, but is especially useful for mid-back thickness and lower back development. Next, for our pull day workout, is the lat pulldown. Rather than the wide traditional overhand grip, we’ll be switching to a closer underhand grip. Doing so involves more shoulder extension and has an angle of pull that is more vertical and in line with the lower lat fibers–allowing us to emphasize the lower lats for maximized back width. We’ll then move back to a horizontal rowing movement similar to the barbell row, but performed in a way that will emphasize the rear delt. If we widen our grip to enable us to flare the elbows out more as we pull, the rear delts are now put in a more advantageous position and the involvement of the lats is minimized. Next, it’s time to move onto some isolation work for the biceps, but more specifically we’ll be targeting the long head of the biceps. The close grip barbell curl is a great exercise for this purpose because by both keeping the elbows close to the body and using a narrower grip that’s within shoulder-width, we’ll be able to put the outer head or long head of the biceps in a more advantageous position. Lastly, we’re going to finish off the workout with facepulls, which will be mainly used to work the rear delts, mid and lower traps, and our various rotator cuff muscles. For the first 2 sets, you’ll want to focus on externally rotating the shoulder at the end position to best strengthen the rotator cuffs. For the last 2 sets, you’ll want to switch to lying face pulls to now further emphasize the rear delts. Here’s what your pull workout in a typical push pull legs routine could look like: Pull-Ups: 3-4 sets of 6-10 reps OR Kneeling Lat Pulldowns: 3-4 sets of 10-15 reps Barbell Row: 3-4 sets of 10-15 reps Reverse Grip Pulldowns: 3-4 sets of 8-12 reps Chest Supported Rear Delt Row: 3-4 sets of 10-15 reps Narrow Grip Barbell Curl: 2-3 sets of 8-12 reps Kneeling Face Pulls: 2-3 sets of 10-15 reps Guys I hope you enjoyed this one and you were able to see that to maximize your time and efforts and build muscle in the fastest way possible, then you need to not only carefully select each and every exercise that you perform in your workouts, but you also need to know how to then go about executing and implementing them into your overall routine. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to workout week after week so that you can build muscle most effectively with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... DOWNLOAD THE FULL WORKOUT ROUTINE HERE: https://builtwithscience.com/pushpull... MUSIC: soundcloud.com/lakeyinspired Filmed by: Bruno Martin Del Campo STUDIES: PULL-UP ACTIVATION https://www.acefitness.org/education-... https://www.ncbi.nlm.nih.gov/pubmed/2... KNEELING PULLDOWN https://juniperpublishers.com/jpfmts/... BB ROW https://www.acefitness.org/education-... REVERSE GRIP https://www.ncbi.nlm.nih.gov/pmc/arti... https://pdfs.semanticscholar.org/61b9... REAR DELTS https://www.ncbi.nlm.nih.gov/pubmed/1...

The Best Science-Based DUMBBELL Biceps Exercises For Size And Shape If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mass you need, so you no longer have to Google for the search term “How to get bigger biceps?" endlessly. And I don't know if I mentioned, these three exercises are biceps dumbbell exercises. Yes – I've read your comments and see that you guys have been requesting for a dumbbell only workout. So, here you go: find out everything you need to know on how to get big arms, with only dumbbells! The first exercise you need to incorporate into your arms day is the concentration curl (with assistance reps). This exercise tops the list when it comes to short head bicep exercises; this is because of the forward placement of the arms during the curling action. And it tends to outperform other common biceps exercises as well – studies have found that it comes up superior in terms of eliciting the highest biceps activation. The second exercise I cover is the incline dumbbell curls. Incline dumbbell curls are fantastic when it comes to targeting the growth of the long head bicep. In addition to enhanced long head activation, the incline dumbbell curl also wins out other biceps exercises with its unique strength curve. You’ll find sustained neuromuscular activation of the biceps throughout the movement. And the last biceps exercise with dumbbells you should know about is the hammer curls (with slow eccentric). The pronated grip of hammer curls enables you to target the brachialis – a muscle in the upper arm that pushes up the biceps. If you want to create the illusion of a thicker-looking arm, you can't go wrong with targeting the brachialis. But: notice how I included slow eccentric movements? Well, that's because you can further enhance the brachialis' involvement through the performance of a controlled eccentric movement. I hope you enjoyed the video, guys. And just remember like I’ve said in the past, if you want to build muscle and stop wasting your time in the gym, you not only need to choose the right exercises but you also have to perform them in the way that’s been proven to be most effective. That’s exactly why within my Built With Science programs, we’ve not only carefully selected each and every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise showing you how to optimally perform them to build muscle. To join today, head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free... MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: ACE EMG ANALYSIS - CONCENTRATION CURLS BICEP ACTIVATION https://www.acefitness.org/education-... SUPPVERSITY EMG ANALYSIS – CONCENTRATION CURLS BICEP ACTIVATION https://suppversity.blogspot.com/2011... MAXIMUM BICEP SHORT HEAD ACTIVATION https://www.ncbi.nlm.nih.gov/pubmed/1... SUSTAINED BICEP ACTIVATION IN THE INCLINE DUMBBELL CURL https://www.ncbi.nlm.nih.gov/pmc/arti... SLOWED ECCENTRIC PORTION AND BRACHIALIS INVOLVEMENT https://www.ncbi.nlm.nih.gov/pubmed/1... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

The Best Science-Based Chest Workout for Mass & Symmetry When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest. The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with. If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel! MY SCIENCE-BASED PROGRAMS: https://builtwithscience.com/bws-free... FOLLOW ME: Instagram: https://www.instagram.com/jayethierfit/ Facebook: https://www.facebook.com/Jeremyethier... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs Study Links: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.t-nation.com/training/ins... https://www.hindawi.com/journals/jsm/... https://www.acefitness.org/certifiedn... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://minds.wisconsin.edu/handle/17... https://link.springer.com/article/10.... http://www.sciencedirect.com/science/... (Images of exercise illustrations property of and copyright WorkoutLabs LLC)

The Best Science-Based Bicep Workout - ARMS (Part 1_2) In this 2-part video series of the best bicep and tricep workout, I’m going to be discussing the best arm workout and the best arm exercises based on science (10 studies) and our anatomical understanding of the arms. In part 1 of this series, I will be discussing the best bicep exercises and the best bicep workout for size and shape. The bicep curls variations shown in this video will help tremendously in putting more mass on your arms and will help develop your “bicep peak”. But it’s important that you don’t simply think about “getting bigger biceps”, as that should be the goal but equally as important is the shape and definition of your biceps. In order to get well-defined biceps and arms you need to train each part of the biceps – the long head, the short head, and the brachialis (as well as the brachioradialis). All these components, if properly trained, will help build an aesthetic looking arm with size, shape, and definition. If you enjoyed this video, don’t forget to watch part 2 of this series when it’s out where I will be covering the best tricep exercises as shown by current scientific literature. And as always, please don’t forget to like the video, leave a comment down below, and subscribe to my channel! It really helps me out and motivates me to continue making videos like this. Cheers! TRICEPS VIDEO (PART 2): • The Best Science-Based Tricep Workout... MY PROGRAMS: https://builtwithscience.com/bws-free... Bicep studies (6/10): https://www.ncbi.nlm.nih.gov/pubmed/3... https://www.ncbi.nlm.nih.gov/pubmed/7... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/7... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs