Jeremy Ethier

Most of us know that when it comes to how to get a six pack, we need to get to a low enough body fat percentage for them to start peeking through. The same is true for any muscle. But in addition to that, by training our abs in the right way, just like any other muscle, they will respond with growth. And as a result, your six pack abs will be even more visible and better looking as you start chipping away at the fat covering them. But… How to train abs properly? Well, in this video, I’ll cover 3 common ab workout mistakes – relating to the way that you train your abs – that you need to fix. Doing this will help you actually target and grow your 6 pack abs much more effectively. The first mistake you’re making with your ab training is letting your hip flexors takeover the movement. Which is obviously detrimental for our overall six pack abs development as well, but can also create a problematic imbalance between our hip flexors and abs strength that can potentially lead to back issues and pain down the road. One way to address this is by simply changing your focus during your abs exercises. Ignore what your legs or upper body are doing during the movement, and instead focus on your pelvis. For bottom up abs exercises like leg raises or reverse crunches, simply focus on curling your pelvis towards your belly button. And for top down abs exercises like cable crunches or sit-ups, simply focus on bringing the rib cage forward and down towards the pelvis. Going beyond this though, another solution is to tweak your current abs training to help take the hip flexors out of the equation. For example, during sit-ups, one solution is to perform what’s called the Janda sit-up. In addition to this though, during moves like the reverse crunch, most people are unaware that the range of motion of the abs during this movement is actually quite short. So stopping this short on the way down is a very easy way to again shift more tension to the abs and minimize the involvement of the hip flexors. The next mistake you’re making when it comes to how to get a six pack is failing to initiate and maintain what’s called a posterior pelvic tilt during your abs exercises. This subtle movement of tilting the pelvis by contracting the glutes and abs is another key function of the abs, and has been shown to not only significantly boost activation but also helps to further prevent the hip flexors from taking over during our abs exercises. So, realize the importance of this and apply this subtle tweak to all of your abs exercises. For example during the reverse crunch, initiate the posterior pelvic tilt by contracting your glutes and abs before you go to perform each rep and maintain that position as you go through each rep. The same applies for moves like hanging leg raises, sit-ups, ab roll-outs, and even planks. Make this change and you’ll not only instantly feel a much greater contraction in your abs, but also less involvement of other muscle groups like the hip flexors and lower back that we want to keep out of the movement. In turn, helping you build that 6 pack abs! The last of the ab workout mistakes is treating your abs like some kind of special muscle. What you want to do is, when you do add direct abs work, approach it like any other muscle group. A lot of people will make the mistake of training their abs several times a week with high rep ranges, short rest periods, and will leave them for the end of their workouts when they’re already pretty fatigued. Instead, treat them like your other muscle groups. Provide them with adequate attention and volume but also with adequate rest, and as they get stronger overtime, overload your abs exercises with additional weight or difficulty instead of simply sticking to the same routine over and over again. By training them in this fashion, they’ll respond with growth the exact same way that any of your other muscles would. All in all though, realize that while ab training does help to build your six pack, you need to combine this with a proper nutrition plan designed to then reveal your hard work and to get your abs more visible. Focusing all your efforts on training while remaining oblivious to the importance of your nutrition will get you nowhere. But for a step-by-step program that shows you exactly both how to train (e.g. how to train abs properly) and how to eat week after week so that you can not only build muscle but then also strip off the fat covering it to reveal that hard earned muscle, just like several 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: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E

Forward head posture, forward rounded shoulders, and anterior pelvic tilt - sound familiar? Today I'll cover how to fix your posture in 5 minutes with my new and improved posture exercises and full posture routine. But let's talk about how you got here in the first place. Most people sit on average for 6-8 hours a day. And when they do, they slouch. This isn’t necessarily bad. The problem is, most people stay locked in this hunched over posture. Over time the body tightens certain muscles and weakens others to become more efficient at keeping this hunched over posture. Luckily, there are 5 simple yet extremely posture correction exercises (including anterior pelvic tilt correction exercises!) we can use. These are all covered in the video, with a full posture routine at the end. Click below for a science-based program that shows you exactly how to work out week after week to transform your body while improving your posture: https://builtwithscience.com/bws-free... Download the posture routine below: https://builtwithscience.com/posturefix/ Here's the resistance band I use and recommend: https://shop.builtwithscience.com/col... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... The first exercise in our posture workout routine will help open up your tight chest and shoulder muscles. Start with your hands inside the band with your palms facing away from the sides of your thighs. Keep your arms straight and move your arms in a circle up and behind your body. Let your shoulder blades and traps shrug up slightly on the way up, and then let your shoulder blades come down and back as your arms travel behind your body. Deepen the stretch by looping the band around your palms to shorten it. Next on our list of posture correction exercises: we need to unlock your tight mid and upper back. Start on all fours with your hands under your shoulders and knees under your hips. Take a big exhale as you reach your left arm under and across your body as far as you can. You can allow your right arm to bend slightly as you do this. You should feel a deep stretch in your mid and upper back, and maybe even your lats. From here, bring your left hand back behind your neck and follow your elbow with your eyes as you reach it up towards the ceiling only as far as you can. Hold the top briefly, then come back down and try to reach a bit further than last time. To achieve good posture for the long term, you need to pair the above two exercises with one that strengthens your weakened back and shoulder muscles to help pull you upright. Lay on your stomach with your forehead on the floor and hands behind your head. Pull your elbows back, imagine squeezing your shoulder blades together. Then, move your arms straight out to make a capital Y shape with your palms facing the floor. Keep your arms elevated and begin to slowly move them in a big circle around your body. As your arms come below a “T” shape, start to internally rotate your arms so your palms face the ceiling. Once your hands are close to your legs, bend your elbows and place the back of your hands on your low back, laying one hand on top of the other. Then, reverse the circle by moving your arms back into the Y shape, and then to the starting position with your hands on the back of your head. Next up, the lower body. The main muscle you need to strengthen to improve your posture is the glutes. But it’s important to first loosen up your hip flexors to help with glute activation. Start on all fours and set your right knee close to a wall, bench, couch, or chair. Use your hands to help put your back foot up on the wall or bench. The closer your knee is to the wall or bench, the more stretch you’ll create in your quads. Once you’ve set your foot, straighten your hips in front of you and step your left foot forward so your shin is vertical. Brace your core and hold the stretch. Now let’s strengthen your glutes with the second of the anterior pelvic tilt correction exercises. Lay on your back with your knees bent and feet flat on the floor. Engage your core to flatten your lower back against the floor. Without arching your back, squeeze your butt muscles hard, and then lift your hips up while keeping your glutes contracted. At the top, keep your core engaged and tilt your hips back by squeezing your glutes hard. Hold this for 5 seconds then come down for another rep. Overtime, you can progress to working one leg at a time. Here is the full routine: Over-and-backs: 1 minute Quadruped Back Rotations: 30 seconds each side Prone Arm Circles: 1 minute Couch Stretch: 30 seconds each side Glute Bridge (with 5 second hold at top): 1 minute *do as many slow & controlled reps as possible within the time allotted

Deadlifts can be scary, especially if you don't know how to deadlift with proper form. Here's how to deadlift for beginners in 5 easy steps. Step 1: creating the pillar. Proper deadlift form starts with your feet. Walk up to the bar and align it right over your shoelaces in the middle of your foot. Widen your feet to about hip-width apart with your toes facing forward. Next, your hips and ribs. Deadlifting with the hips and ribs misaligned is the most common reason for back injury. They should remain stacked like a pillar and stay that way as you lift. To do that, let’s start with the hips. Think of your hips as a bowl full of water. Tilt your pelvis back so the bowl is flat. You can think as if you were trying to bring your belt buckle to your chin. As for the ribs, flatten them by engaging your core. At this point your ribs and hips should be stacked evenly on top of each other. But to keep them locked in that position, squeeze your glutes and inner thighs together and feel yourself getting taller as you do so. And finally, make a fist in each hand and push them down towards the ground to straighten your arms and activate your lats. Step 2: grabbing the bar. When you perform deadlifts, keep the pillar we created in step 1, and start pushing your hips back while keeping your fists pushing straight down under your shoulders. Imagine you had a bag full of groceries in each hand and you’re trying to close the car door with your butt. You want to continue pushing your hips back as far as you can WITHOUT your big toes coming off the ground. Once you reach that end point, bend your knees and bring your shins to the bar to pull yourself down those last few inches. Keep going until you can hook your hands onto the bar just outside your knees. Step 3: creating the wedge. The wedge is a powerful position that will prevent your lower back from being compromised as soon as you lift the weight on the deadlift. To create it, drive your knees out against your arms. Then, take a deep 360 breath as if you were wearing a belt and trying to push air against all sides of it, and then brace your core as if someone were about to punch your stomach. Next, think about extending your chest and getting tall from your hips all the way to your head. And finally, activate your lats by squeezing your armpits as if you had oranges in them and you were trying to make orange juice. Step 4: push. This is actually the simplest step, but it’s also where most people screw up their proper deadlift form. They think how to deadlift as a “pull” and end up breaking out of the position we worked so hard to create. To avoid this, a deadlift technique to use is to imagine your arms were ropes with hooks at the end of them just hanging onto the bar. Then, to lift the weight, rather than going from 0 to 100 and jerking the weight off the floor, keep the tightness we created in step 3 and think about pushing the floor away with your feet harder and harder until the bar lifts off the ground. When done correctly, your hips and chest should rise at the same rate. Continue pushing the floor away until the bar passes your knees, and then think about thrusting your hips forward or humping the air in front of you to meet the bar at the top of the lift. To avoid injuring your back at the top, your shoulders should not be behind your heels and your low back should not be arched. To prevent this, as you come to the top imagine you’re about to get punched in the stomach and keep your glutes squeezed together. At the top your hips, ribs, shoulders, and chin should all be stacked like parallel floors of a building. Step 5: descent. We want to control the weight down, but we need to do this with correct deadlift form. Now this will look very similar to what we did back in step 1, the only difference now is that you have a bar. Many people tend to let the bar sway forward in front of them which causes a lot of stress on the low back. Instead, push your hips back and slide the bar down as close as possible along your thighs. As soon as the bar passes your knee caps, that’s when you can bend your knees and slide the bar along your shins to get the bar back over your mid-foot. But to avoid losing tension and leaving gains at the table, avoid bouncing the weight up off the floor. Instead, stay tight and gently touch the floor with the weight before your next rep. And … congrats my friend! You’ve just learned how to deadlift properly! Not so scary after all, right? Found this video useful? Click below for a step by step fitness plan that will show you exactly what workouts to do every week and how to do them: https://builtwithscience.com/bws-free... Click below to subscribe for more videos:

Today we’ll be covering how to squat properly to avoid knee pain when squatting or knee pain after squats. Squats are a fantastic compound exercise that allows you to develop muscles in your lower body. However, the amount of knee pain people experience following squats has made some wary of using this exercise. A few commonly made and easy to fix mistakes which I will cover in this how to squat video will allow you to safely perform squats without knee pain. I’ll cover what to do if you experience squats pain above knee or squats pain below knee or squatting pain behind the knee. The most common mistake people make is shifting weight forward and onto their toes; this means that the bar does not travel up vertically as they lift. Instead, this shift in weight transfers load to the knees and surrounding tendons and increase the risk of strain which can cause knee pain after squats or your knees to hurt when squatting. Applying weight through the entire foot will better distribute load across the hips, knees, and ankles. Knowing this is not always enough to do it, as stiff ankles are a common problem many athletes suffer from. The test shown in this video can help determine if you have stiff ankles. And if you find out that you do, there are a few options. I would recommend stretching and foam rolling the calves and shins prior to squatting. You could also alter your foot placement; using a wider stance and pointing your toes outwards may help work around a stiff ankle joint. Next, the hip flexors are a group of muscles composed of the iliopsoas and the rectus femoris. When activated, they stabilize the trunk, balance your center of gravity, and reduce pressure on the knees. During the squat, actively engage the hip flexors by visualizing these muscles pull you down as you lower the weight. To help do this, you may want to attach and hold onto a band above your head to supply counter resistance as you descend. Next, knee valgus is the inward collapse of the knees and is a common mistake people make when learning how to squat properly with weights. This causes instability in the knee and wears away cartilage, causing pain around the knee cap when squatting. To avoid knee valgus, its important to strengthen your gluteus medius muscles group, which is located on the outer aspect of your glutes. Reactive neuromuscular training (RNT) improves coordination and will allows for better activation of the lateral glutes during a squat. As shown in the video, you can use my all-in-one resistance band around your leg during an RNT split squat and force your knees apart to maintain alignment throughout the range of motion. This will strengthen the gluteus medius and help better coordinate its activation during your squat exercises. Lastly, doing too much, too soon is something that many people are guilty of when it comes to working out in the gym. Overloading the muscles and connective tissues can cause tendinopathy and significant pain around the joints. Too much volume can manifest as pain around the tendon attachment points both above and below the knee joint. But the good news is that reducing your training load has been shown to completely reverse tendinopathy over just a few weeks. Not everything needs to be reduced right away. Cutting back on some aspects of your lower body workout while being observant of the result this has on the pain in your knees is the way to go. Box squats can also be used here to allow you to control the amount of depth during the squat. According to research, the box squat also allows for more vertical shin angles and limits forward movement of the knees compared to a regular squat; this reduces the amount of stress placed on the knees and likelihood of knee pain. It’s absolutely vital that you pay close attention to how exactly you perform your exercises in order to prevent injuries overtime and to progress faster. For a complete evidence-based program that’s fully equipped with in-depth tutorials for each and every exercise so you can ensure you’re safely maximizing your muscle-building efforts in the gym, take the body type quiz below: https://builtwithscience.com/bws-free... BUILT WITH SCIENCE RESISTANCE BAND: https://shop.builtwithscience.com/col... 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: Lakey Inspired – Fast Lane Music GRAPHICS: Vector art from Vecteezy.com Subscribe to this channel here: https://www.youtube.com/jeremyethier/...

View my science-based programs here: https://builtwithscience.com/courses/ Or take my free optimization quiz to find what's best for you: https://builtwithscience.com/ I often get asked what my full workout program and training routine looks like – so I thought I’d cover it in this video. I’ll cover what my training split looks like (how I split up my chest, back, traps, arms, shoulders, abs, and legs workouts throughout the week) – but more importantly, I’ll go through why I use that workout split over others. I’ll also cover my personal diet, cardio and abs routine at the moment as well as often overlooked routines that I incorporate such as my mobility and prehab routine. Although my routine right now is geared towards fat loss as opposed to building muscle, similar concepts apply and I’ll show you how you can implement what I do into your own routine. Enjoy! VIEW MY SCIENCE-BASED PROGRAMS: https://builtwithscience.com/bws-free... Don’t forget to follow me on Instagram and Facebook: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... Music: https://soundcloud.com/lakeyinspired Studies: 2x/week training frequency: https://www.researchgate.net/publicat... Protein meta-analysis: https://bjsm.bmj.com/content/early/20...

With proper bench press form, the bench is the GOAT of upper body exercises. Learn how to bench press properly and you’ll see massive gains in your chest, shoulders, and arms. But get your bench press technique wrong, and even if it doesn’t happen right away, you risk seriously injuring your shoulders and elbows to the point where you may never be able to barbell bench press again. But don’t worry, perfect bench form is actually quite simple. Learn how to bench press for chest growth in 5 steps. The most important part to getting your bench press form right is with step 1, setup. To find the perfect grip width for you, lay down on the bench with your arms straight in front of you. Pull your elbows back until they make a 90 degree angle. Then, bring your elbows in towards your sides until your thumbs line up with your nipples. The distance between your hands is your ideal grip distance on the bar. Then, for a smooth unracking, position your body such that your eyes are directly under the barbell. And when you grab the bar, for the most secure grip, I’d recommend keeping your thumb around the bar. Finally, walk your feet back under your knees and plant them firmly into the ground. Step 2: create whole body tension. Before you even consider unracking the bar, you need to activate various muscles that will help unlock your bench press strength and keep you stable as you lift. Use your quads to push your feet down into the ground and use your glutes to drive your knees out. Then, activate your lats by bringing your armpits down to your hips. You can imagine there was a band attached to the bar pulling it back as you try to pull it forward. Next, we want to create an arch in your upper back by thinking about opening up and extending your chest. Once you’ve set your arch, straighten your wrists by pointing your knuckles to the ceiling. Then, through your nose take a deep 360 breath into your abdomen, and brace your core. Now, step 3: unracking. This is where most people lose all their tension and mess up their bench press technique before they’ve even started it. To avoid this, maintain your arch and stay tight, then push the bar up to get it off the rack. From there you want to use your lats to “pull” the bar into the starting position right above your shoulders. Then, re-engage your lats by thinking about bending the bar in half. Step 4: descent. The most common mistake people make here with the barbell bench press has to do with the bar path. During a proper bench press the bar should not travel straight up and down. Instead, you’ll want to bring it down and slightly forwards. To do so, focus on pulling the bar down towards your lower chest, right around the level of your nipples. As you do this, avoid tucking your elbows too close into the body and also avoid the more common mistake of flaring them out to the sides. Instead, to maximize chest activation and minimize shoulder discomfort, keep them tucked at about a 45 to 70 degree angle away from your body. Now as for how deep to go, ideally, you want to touch your chest with the bar. But if your shoulders roll forward at the bottom (which can cause discomfort and potential injury), stop an inch or two above your chest or wherever is most comfortable. But once you do reach the bottom position, your forearms should not be bent inward or outward. If they are, try narrowing or widening your grip to get your elbows stacked directly under your wrists. Step 5: ascent. Most people lose out on chest gains by letting the bar bounce off their chest. Instead, force your chest to work even harder by pausing here for half a second. But do NOT completely relax and let the bar simply sit on top of you. Keep the tension in your legs and upper back and feel your chest working to keep the bar stable. After the slight pause, use your quads to push your feet forward against the ground as if you were doing a leg extension, and then drive the bar up off your chest. Drive the bar back up towards your head so that from the side view, the bar travels in a slight arc. As you get to the top, keep your chest up by maintaining the arch in your upper back and squeeze your biceps into your armpits until your arms fully straighten over your shoulders. Exhale through pursed lips as you come to the top, take another deep breath in your stomach, brace, and then control the weight back down for another rep. And ... congrats! You now know how to bench press for chest growth. Found this useful? Click below for a step by step plan training plan that shows you how to properly train to maximize growth and minimize injury: https://builtwithscience.com/bws-free... utm_source=YouTube&utm_medium=Video&utm_campaign=How+to+PR OPERLY+Bench+Press+for+Chest+Growth+%285+Steps %29&utm_term=19%2F02%2F2023 Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... Chapters

Of the common squat injuries, the lower back comes up as the most frequent site of injury. However, this doesn’t mean that the squat is a dangerous exercise, because it’s not. But this does mean that you need to pay careful consideration to your squat form, as there’s a few common squat exercise form mistakes that people make with it that can contribute to lower back pain and injury overtime. In this video I’ll go through exactly what those squat mistakes are and how to fix them so that you can improve your squat, avoid injury and build up stronger, pain free squats. The first squat exercise form mistake you’re making is something called butt wink. Research seems to indicate that this subtle rounding of the lumbar spine is associated with spinal disc injuries and can become problematic over time. Most individuals experience this butt wink due to ankle mobility issues. And if you do struggle with ankle mobility, what you’ll want to do is incorporate daily ankle mobility stretches and before you squat. Also, some “quick fixes” to your squat form: 1) Use a wider stance as this will enable you to squat deeper with less ankle mobility. And 2) Invest in lifting shoes as these provide a heel lift which helps with your ankle mobility. The next crucial mistake you’re making with your squats is something termed as the “good morning squat”, which is when the hips shoot up and rise at a much faster rate than the chest does. This is problematic because it increases the lumbar forces and shear stress experienced at the spine. To address this, you need to focus on keeping that chest upright during the ascent and ensuring that your hips aren’t shooting back behind you. If you struggle with this, then this likely has to do with both your motor coordination and a weakness in your quadriceps. To correct this, the best course of action would be to lighten the weight and start incorporating paused squats. The last of the squat mistakes has to do with your breathing. Breathing in on the way down and breathing out on the way up is fine to do for most exercises that are less strenuous. But doing so when it comes to your more fatiguing sets of barbell squats is going to result in a ton of instability during the lift. Instead, you need to use a breathing technique that increases your intra-abdominal pressure. Take a big breath into your abdomen and then brace your core as if someone were about to punch your stomach. Then, keep bracing and hold this breath as you “go underwater” descend and ascend during your rep, and then exhale and reset at the top position as you come out of the water. Here’s the exact action plan you’ll want to take to improve your squat. 1. If you experience excessive butt wink at the bottom of your squat, test if it’s due to ankle mobility instructions. If it is, perform daily ankle mobility exercises and avoid deep heavy squats (go to parallel instead) until your mobility improves. 2. Avoid the “good morning” squat where the hips shoot back as you come up from the bottom of the squat. To correct this, incorporate paused squats and think about “driving the chest up” out of the bottom position as you squat. 3. During your heavier sets of barbell squats, you can protect your lower back and add more stability by raising your IAP with the “underwater” breathing analogy presented earlier. By being aware of these key points as you’re squatting and implementing the necessary fixes for them, you’ll be able to both alleviate any lower back pain you may be experiencing when squatting and better protect your lower back from injury in the long run. And if you’re looking for a science-based plan that optimizes your exercises and all the various aspects of your program for you in an easy to follow manner such that you can quickly build strength and size as effectively and as safely as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... LINK TO POWERLIFTING SHOES: https://amzn.to/31pz8P7 Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Keep Quiet - https://thmatc.co/?l=1A891A6B STUDIES: INJURIES https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.semanticscholar.org/paper... SPINE https://pdfs.semanticscholar.org/6b22... BUTT WINK https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... GOOD MORNING SQUAT https://pdfs.semanticscholar.org/6b22... https://www.ncbi.nlm.nih.gov/pubmed/8... BREATHING https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1...

If you’re in a crazy rush or want to be efficient, can you get in a ridiculously quick workout with weights, and build the same amount of muscle as someone who’s taking their time? Can you build MORE muscle with a fast workout than someone training normally? Yes! I’m going to show you how you can build muscle fast at the gym with 4 unique training methods. I’m also going to show you HOW, with 3 of the 4 muscle building techniques (e.g. rest pause method), “rushing” through your workout might even help you build more muscle. Method 1 of the muscle building techniques- the 3/7 method. 1 round of the 3/7 method seems to be the equivalent to 4 sets of traditional training. Normally do 4 sets or less in an exercise? You can substitute that for 1 round of the 3/7 method. Let’s say with bench press you typically do 3 sets of 135 lbs for 10 reps. With the 3/7 method, using that weight, you would perform 3 reps, rest for 15 seconds, perform 4 reps, rest for 15 seconds, perform 5 reps, rest for 15 seconds, perform 6 reps, rest for 15 seconds, and then finally perform 7 reps. Excluding a proper warm up, if you perform each rep with a controlled 2 second eccentric and 1 second concentric, and take exactly 2 minutes rest between each set and exercise, you could expect this workout to take just under 45 minutes. Example workout: Bench Press 3 sets of 10 reps Shoulder Press 3 sets of 10 reps Triceps Push Down 3 sets of 10 reps Barbell Row 3 sets of 10 reps Lat Pulldown 3 sets of 10 reps Biceps Curl 3 sets of 10 reps With 1 round of the 3/7 method applied to each of these exercises, you’ll reduce the workout to just under 24 minutes! Method 2 - rest-pause sets. With the rest pause method, let's say that your goal was to perform 3x10 bicep. What you could do instead is set a goal of 30 reps total ideally using the same weight. Do as many reps as you can on your first set. Then, instead of resting 1-2 minutes, rest for only 20-30 seconds and go again trying to do as many reps as possible. You simply repeat this process until all 30 repetitions are completed. Applying rest pause sets to every exercise in the sample workout can reduce the time taken down to 19 minutes! Method 3 for a quick workout with weights - drop sets. With drop sets, you’d perform the first set the exact same way as you normally would. But after completing it, instead of resting, you decrease the weight by 10-20% and perform another set very close or all the way to failure. After that set, you decrease the weight again by 10-20% and do this once again. You repeat this process for a minimum of the number of sets that you would normally do. While still performing the same exercises you could take a workout that originally took 45 minutes and reduce it to around 19 minutes! The last method that’ll help you build muscle fast at the gym - supersets. Supersets training opposing muscle groups, such as chest and back, is the way to go. Now, it does take a little bit of time to switch exercises, but for the best results research indicates you want to do this as fast as possible, in at least under 30 seconds. If you apply supersets to the example workout shown earlier by using opposing muscle groups and movement patterns like, then while still performing the same exercises, sets, and reps, you can cut your workout duration down to just over half at 25 minutes. Play around with these 4 methods and see how you like them. Just be wary of their inclusion on big compound exercises where form breakdown can pose risks especially when you’re training to failure. But overall hopefully you were able to see that if you’re in a rush or just want to maximize your efficiency, then there are still many options available that’ll help you build muscle even with a fast workout. Just keep in mind that in order for these methods and your overall training to be effective, you need to pay attention to the little details as that’s what makes all the difference. Want to maximize your gains with our science-based programs? Take our analysis quiz below to find the best approach for you and your specific body: https://builtwithscience.com/your-pot...) Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Music by: https://brettjanzen.ca/ brettjanzenmusic@gmail.com

Once you do decide that you’re ready to invest in a protein powder, it’s important that you first get well informed of the differences between the various protein powder types out there (e.g. whey protein isolate vs whey protein concentrate) , as well as the things to look for and things to avoid when comparing different brands. This helps you get the best protein powder available. By the end of this video, you’ll know exactly how to pick the right protein powder type for you, and how to separate the good from the not-so-good options out there. First, let’s cover what the best protein powder type may be for you. Now, research has made it clear that Whey protein comes out on top. This is because Whey protein is both higher in leucine, one of the most important amino acids for muscle growth, and more effectively absorbed and used by the body when compared to various other protein powders and other protein sources in general. But Whey protein can be further broken down into: Whey Concentrate, Whey Isolate, and Whey Hydrolysate. When it comes to whey protein isolate vs whey protein concentrate, the main difference here is that Whey Concentrate can range anywhere from 35-80% protein and typically contain the highest amount of lactose, carbs, and fats. Whereas Whey Isolates, although typically a bit more costly, are required to be at least 90% protein by weight, and therefore have considerably less fat and carbs. Hydrolysates on the other hand are whey concentrates or isolates that have been “pre-digested” to help with its absorption but have not been shown to be any more effective at increasing size or strength, yet is typically the most expensive option. Meaning that for the best bang for your buck, for most people a good quality Whey isolate protein is your best bet. Plant-based options can be good if you have intolerances or sensitivities to Whey. The problem with plant-based proteins though is that they tend to be deficient in certain Essential Amino Acids and are less effective at promoting protein synthesis than Whey is. But you can partially compensate for this by combining different plant-based sources (e.g. a blend of rice and pea protein). Soy protein, although subject to much controversy, is another good plant-based protein powder. Now, after you’ve chosen the protein powder (of all the protein powder types available) that best suits your needs, the next step is learning how to separate the good brands from the not-so-good brands. The first thing to avoid is the use of something called proprietary blends. You can do so by looking at the amount of protein you’re actually getting relative to the total scoop size. The next trap you want to avoid falling for is something called protein spiking. Some companies add cheap nitrogen containing compounds into their formula, such as BCAA’s or creatine. To avoid this, again, just take a closer look at the nutrition label. The last and final thing to look out for is contamination (heavy metals and plastic derivatives). To minimize your risk as a consumer, simply find out what their testing protocols are and specifically what they test for. Here are the main points to keep in mind when it comes to how to pick the right protein powder: 1. Whey isolate protein is likely the best bang for your buck. If going for a plant-based option, opt for a mixed protein powder (e.g. rice/pea protein). 2. Avoid powders with proprietary blends by looking closely at the nutrition label. There should not be a ton of listed ingredients (e.g. “blends”) nor should there be a big gap between the actual protein you get per serving compared to the total serving size. 3. To potentially avoid harmful levels of contaminants, do some research on the quality-control practices and testing protocols of the manufacturer. If you’re going to be investing in protein, it’s worth putting in the additional effort to ensure that what you’re getting is a high quality product aligned with your specific goals. And for a step-by-step program that applies this same level of science and detail to your workouts, nutrition, and supplementation so that you can truly transform your body in the most efficient way possible, 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... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... TIMESTAMPS: 0:00 - What is the best type of protein powder? 1:23 – The 3 types of Whey protein 2:59 – The best plant-based protein 4:13 – Proprietary blends (avoid these!) 6:47 – Protein spiking 9:39 – Contamination 10:43 – Summary & Application MUSIC: https://soundcloud.com/iamryanlittle

When it comes to how to get six pack abs, you cannot neglect your lower abs as they are key to achieving well developed 6 pack abs. But as you probably know by now, getting the lower abs to pop is no easy task. And although nutrition does play a huge role to flatten the lower belly, you can actually develop the lower abs to make them appear more visible and defined. That’s why I’m going to show you 3 of the best exercises for lower abs you can incorporate into your next intense lower ab workout. If you’ve been putting yourself through lower abs workout after workout without any results to show for it, then you need to watch this video. Now first off, for those saying that the upper abs and lower abs can’t be selectively targeted, research clearly indicates otherwise. In fact, multiple EMG analyses have concluded that “top down” abs exercises will preferentially target the upper abs whereas “bottom up” abs exercises will preferentially target the lower abs. So if you want to develop your lower abs most effectively, you need to choose the best bottom up abs exercises to do so. And one of the best lower abs exercises is the reverse crunch. However, most people just don’t perform it in a way that actually works the lower abs. A mistake I commonly come across is that many people would aimlessly swing their legs up and down. What this does, essentially, is turn the reverse crunch into a hip flexor exercise. If you want reverse crunches to target your lower abs, you need to maintain a posterior pelvic tilt before initiating the movement and then simply focus on curling your pelvis up towards your shoulders. Visualize the lower abs working as you perform each rep while avoiding using momentum. You will then want to progress this lower ab exercise overtime for the best results, which can be done by adding a weighted ball between your knees and/or performing the exercise on a decline. The second exercise that needs to be included in your lower abs workout is the hanging leg raise. As with the reverse crunches, its effectiveness on targeting the lower abs depends on how you perform it. When done incorrectly, it can quickly become a hip flexor dominant movement as well. Once again, you need to maintain a posterior pelvic tilt before starting the movement by contracting your core and pushing your hips forward. Again here you’ll want to simply focus on curling your pelvis up towards your shoulders rather than just swinging your legs up. This helps ensure that you’re targeting the lower abs. These can be done hanging off of a bar and then progressed by adding weight between the feet. Alternatively, these can be made easier by doing these on a Captain’s Chair leg raise or performing them with bent knees at first. The final lower abs exercise – also one of the best exercises for lower abs – is the ab wheel roll-out. And of course, its effectiveness depends on proper execution. Before performing this exercise, you want to move into a posterior pelvic tilt by thinking about pulling your belly button into your spine and pushing your hips forward. This will enable you to have a slight flexion to your spine. Not only will you be better able to engage the lower abs, but you’ll also put your lower back in a safer position during the roll-out. Then, as you roll out and back, make sure you don’t cheat by bending your knees on the way back. The hips should not move further back than where they started from each rep. I hope that you were able to see that when it comes to how to get lower abs and a well-defined six pack, you need to not only choose the right exercises, but you need to ensure you’re performing them optimally as well. Doing so, together with the implementation of the right nutrition plan, is going to be the key to dropping your body fat, and developing those much-coveted six-pack abs. And for a step-by-step science-based nutrition and workout plan designed to get you lean and develop your six pack as quickly as possible, take the quiz below to discover what SHRED program is best for you: https://builtwithscience.com/bws-free... MUSIC: Soundcloud.com/lakeyinspired FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: REVERSE CRUNCH LOWER ABS ACTIVATION https://www.ncbi.nlm.nih.gov/pubmed/8... HANGING LEG RAISES EMG ANALYSIS – T NATION https://www.t-nation.com/training/ins... HANGING LEG RAISES EMG ANALYSIS – SUPPVERSITY https://suppversity.blogspot.com/2011... AB WHEEL ROLL-OUT EMG ANALYSIS – T NATION https://www.t-nation.com/training/ins... AB WHEEL ROLL-OUT EMG ANALYSIS – 2006 STUDY https://www.ncbi.nlm.nih.gov/pubmed/1... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

Part of the reason why you’re struggling to grow wider lats is because you just can’t see them, which can make activating them quite difficult, but another big reason is because most of us just use the wrong ‘lat exercises’ to target them. Even a back exercise like the lat pulldown, surprisingly, actually doesn’t hit the lats very well and is more of an upper back and traps movement based on the way the lat fibers run. In this video, I’ll show you two best lat exercises that’ll enable you to get a wider back. After trying these two back exercises out in the gym, many of you will likely finally experience what a lat contraction actually feels like and start seeing noticeable results in your back width. The lats are a big fan-like muscle that wraps around your back. It can be divided into 3 different regions – the upper, mid, and lower lats. The lat fibers get more horizontal at the top and more vertical at the bottom. Although during any “lats” exercise in general, all three regions of the lats will be involved, you can slightly favour certain regions over the other by better matching the exercise with the direction in which the fibers run. Knowing their basic anatomy and fibre direction will help you better execute the following two lat exercises in the gym. To emphasize the upper and mid lats a little more we’ll use a lat focused row, a move I first came across from Coach Kassem, creator of N1 training. To make your cable rows more lat-focused so you grow wider lats, first, tuck your elbows in to your sides and keep them there as you row rather than flaring them out. Next, stop the row once your elbows reach your torso rather than extending beyond this. Lastly, as you pull, you want to limit how much you extend and arch your upper back. Instead, incorporate a slight hinge forward at your hips better line up the lats with the line of pull and to increase their range of motion. Keep your abs engaged and ensure there’s no rounding of your lower back. To get a wider back from this exercise, initiate the movement by thinking about pulling your elbow down by using your lats. Then, as you pull, continue thinking about bringing your elbow down and in. Visualize a rope attaching to your upper arm and pulling down, back, and in towards your spine. That’s essentially what your lat is doing and is helpful to visualize. Lastly, ideally you’d want to use a neutral grip wider handle to best bias the lats. And if you currently don’t have access to a cable row, then you can apply most of these tips and cues to something like a dumbbell row in order to make it more lat focused, or just replace the cable with a band. The remaining of the best lat exercises: the single arm pull down, which biases the lower lats a little more by incorporating a more vertical pulling angle. Here, we’ll want to use a half kneeling stance and grab a handle with a neutral grip such that your arm is positioned at roughly a 45 degree angle in front of your body and cable positioned such that it’s in line with your forearm. Brace your abs, keep a neutral spine, and then drive the elbow down to your side. As you pull, you’ll want to keep your elbow as close as possible to your torso, and think about driving the elbow down and then in towards your spine at the bottom position. In the end position, you can even slightly bend your torso sideways towards the pulling arm to get an even greater contraction. If you don’t have access to cables, then an easy alternative is to use a band with the same setup and execution. As for programming these lat exercises into your routine, if your lats are currently lagging, feel free to swap some of your horizontal and vertical pulling with these. As mentioned earlier, traditional back movements are great for overall back development, but tend to bias the upper back moreso than the lats which is where most people need to focus on if they’d like to add more width to their back. All in all, hopefully you were able to see that in order to maximize your gains in any muscle, you need to pay close attention to the exercises you’re using and even closer attention to how you go about performing them. That’s what makes all the difference. For a step-by-step program that shows you exactly how to train week after week with in depth tutorials in order to maximize your gains, then 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/your-pot...) Music by: https://brettjanzen.ca/ brettjanzenmusic@gmail.com Coach Kassem YouTube Channel: / @n1education Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

Should you do low reps, high reps, heavy weight, light weight, do slow reps, or do fast reps? Well, although we do have quite a bit of flexibility when it comes to the way we should perform our reps to grow muscles faster, it has also shown that for you to build muscle fast, it would be in your best interest to execute your reps in the following fashion. First, stick MOSTLY to a hypertrophy rep range of roughly 6-12 reps for each of your sets. Second, use moderately heavy weight or resistance. And last, use a lifting tempo that is around 1 second on the way up and 1 second on the way down of each rep. These 3 “rules” will, for the most part, help you build lean muscle faster. However, there is another major area most people tend to overlook: tension. Because if you want to gain muscle fast, then maximizing tension needs to be your priority. And when it comes to the fastest way to gain muscle, there are 2 steps to start applying right away. The first step you need to implement to grow muscles faster is mastering the execution of every single rep. Because your body is designed to cheat. While you may be lifting heavier or doing more reps, you’re not actually providing more tension to your target muscle and hence won’t experience the growth. Take a look at your exercises, and see if you’ve been compromising your form during your reps. If so, lighten the weight or decrease the reps so that you can execute your sets to the point where every single one of your reps are identical and executed with precision and optimal form. The second step to implement to gain muscle fast is to apply internal focus, the idea that we can stimulate and grow our target muscles to an even greater degree by shifting more of our focus to them working during each rep. Meaning that as you perform your reps for any exercise, your main goal should NOT be to simply do your required number of reps and sets for that day. You need to realize that we don’t just “lift weights” or “do reps”. With each of our exercises all we are doing is contracting our target muscle by bringing its origin and insertion points closer together, which then as a result then moves whatever load or resistance we’re using. And that’s what I want you to try to think about as you perform your reps, as opposed to externally focusing on just getting the weight up or doing a certain number of reps. This idea goes for something as simple as biceps curls too, if you want to build muscle fast. Rather than thinking about just lifting the weight up, note the origin and insertion points of the biceps, and instead just think about bringing those two points closer together to fully contract the biceps as you curl, which will then as a result lift the weight up. So think less about the action or movement involved and more about fully contracting the right muscles every single rep, as this will result in far greater growth and with less work. Applying this will inevitably result in your exercises now becoming considerably more challenging. It can be tempting to stop using this internal focus purely in order to achieve your target number of reps or hit a certain amount of weight for that day. But these extra reps and weight just do more harm than good, because that extra tension isn’t being directed towards growing your target muscle. Put your ego aside and realize that this is indeed the fastest way to gain muscle (instead of mindless reps). The only exception to this is that for heavier sets of lower reps, and especially for compound lifts like the deadlift for example, you would want to instead focus your attention on execution and simply getting the weight up. All in all though guys, you need to realize why you’re doing your exercises. If your aim is to use those exercises to stimulate your muscles to grow them, then you’re going to get far better results in the long run by prioritizing your execution and focusing on the muscles you’re supposed to be working as opposed to just moving weight from point A to point B. Apply this simple concept to each one of your reps and I guarantee that you’ll start to build lean muscle faster as a result. And for an all in one, step by step program that comes complete with both exercise tutorials for each and every exercise, AND follow along guides showing you exactly how to maximally activate each of your muscle for growth so that you can see faster results with less work, 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... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Original Music By: META FORZA Follow him for more: @beatsbyforza https://instagram.com/beatsbyforza ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ICESHAKER ⇨ 15% off when using my code: Davis ⇨ https://www.iceshaker.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— #backworkout #lats #ppl #biceps #armworkout

“How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. And rightfully so, because using the right rep ranges within your workout is an extremely important factor for muscle growth, yet is an area of confusion for many lifters. In fact, most of us simply follow what’s known as the “strength-endurance continuum” which is the belief that: training with low reps, for example a powerlifting type routine, is the best for increasing strength but not the best for adding size. Training with high reps on the other hand is best for muscular endurance and again not the best for size. And as a result, there exists a hypertrophy rep range of roughly 6-12 reps, which is often proposed as the best rep range to build muscle. But the truth is, recent emerging research has indicated that this hypertrophy rep range is actually much bigger than most people realize. In fact, given that 1) volume is equated for, 2) you’re training close to failure, and 3) you’re using a weight that is at least 30% of your 1RM, then muscle growth and size gains will be similar regardless of what rep range you choose to use – therefore disproving the concept of this hypertrophy rep range altogether. However, when you take a step back and start to think about it more practically rather than scientifically, the hypertrophy rep range actually starts to make more sense. Although lower reps enable you to lift heavier weight, you will need to do more sets in order to match the volume you’d be able to achieve by using higher reps. This in turn can cause a lot of joint aches/pains and burnout if this makes up most of your routine. And the problem with higher reps is that it’s very metabolically taxing and presents risk of injury when doing so with compound movements. However, this doesn’t mean that lower reps and higher reps should be altogether. Lower reps are more beneficial for strength gains and higher reps are great for helping you push through metabolic fatigue. Thus, you want to stick to 60-70% of your sets performed in the 6-12 rep range (moderate rep range with moderate weight), 15-20% of your sets performed in the 2-6 rep range (lower reps with heavy weight), and 15-20% of your sets performed in the 12-15+ rep range (higher reps with lighter weight). Doing so will enable you to reap the benefits from all rep ranges. Keep in mind that rep ranges are just one of many factors that you need to optimize in order to see the best results in the gym. And if you’re looking for a step-by-step evidence-based program that shows you how to do so and how to maximize your efforts in the gym, then simply take my analysis tool below to find which program is best for you: https://builtwithscience.com/bws-free... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired LINK TO WRITTEN ARTICLE: https://builtwithscience.com/high-rep... STUDIES: Rep range doesn’t matter for growth: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Volume and growth: https://www.ncbi.nlm.nih.gov/pubmed/2... 2-4 reps vs 10-12 reps: https://www.researchgate.net/publicat... HELPFUL RESOURCES (HIGHLY RECOMMEND GIVING THIS A READ!): https://www.strongerbyscience.com/hyp...

VIEW MY PROGRAMS HERE: https://builtwithscience.com/courses/... Despite the deadlift being one of the most effective exercises for improving overall strength, size/definition of the posterior chain, and athleticism, it’s also the one exercise that people struggle to perform correctly – often leading to injuries or just an inefficient deadlift. That’s why it’s essential that you learn how to deadlift, and how to deadlift properly in order to lift the most amount of weight and minimize or risk of injury – leading to better gains in the long run. In this video I’ll go through 5 of the most common deadlift mistakes people make, but more importantly I’ll show you how to fix them in order to get a bigger, stronger deadlift. It’s likely that you’re doing at least one of the mistakes shown in this video, but as you may experience, fixing it can definitely lead to an increase in your deadlift strength and remove any discomfort you may have been previously feeling. So pay attention! Enjoy :) https://builtwithscience.com/bws-free... LINK TO RESISTANCE BANDS: https://shop.builtwithscience.com/col... ANTERIOR PELVIC TILT VIDEO: • Fix "Anterior Pelvic Tilt" in 10 Minu... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... MUSIC: https://soundcloud.com/lakeyinspired STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/2... https://journals.lww.com/nsca-jscr/fu...

Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ICESHAKER ⇨ 15% off when using my code: Davis ⇨ https://www.iceshaker.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— #deadliftform #howtodeadlift #deadlifttips #deadlifttutorial

I initially thought that I was a lost cause as a skinny hardgainer when it came to how to gain muscle fast, but in reality, I was just making a few key bulking mistakes. I’m positive that this is the case for many of you as well. So to help show you, a fellow ectomorph, how to gain muscle mass, I’ll show you how to avoid these crucial mistakes by going through step by step how to set up a hardgainer workout plan, along with mass gain diet tips, to pack on 10lbs of muscle and how long you should expect that process to take. The first thing you need to do as a hardgainer is ensure that you have your training setup correctly with the right exercise selection, rep schemes, and volume. This is key when it comes to how to gain muscle mass for skinny guys out there. Start out with one of my free workout routines that I’ve made as these are all setup optimally for you (link below). Also, you want to stay consistent with your workout routine and then use a progression method such as double progression to ensure that you’re overloading your exercises overtime. Next, let’s cover the hardgainer diet plan. In reality, most hardgainers struggle with bulking simply because they aren’t eating enough to recover and grow even when they think they are. To avoid this, start tracking your calorie intake for the next few days and get a good sense of what your average intake seems to be. Then, using this number as a baseline, it’s time to very gradually increase this intake by 100 calories or so a week, and then do this until you start gaining weight at a rate of roughly 1% or so of your bodyweight per month. To help you increase your calorie-intake, here are some mass gain diet tips and how to eat to build muscle. First, rather than increasing the actual calorie content and volume of your meals, increase your eating frequency. Next, it’s vital that you make your diet less filling by choosing foods that are less satiating. And lastly, you’ll want to minimize your protein intake relative to your carb and fat intake. Simply aim to hit the minimum protein intake daily, which is 0.72g/lb of bodyweight, to maximize your gains. There are 3 things you’ll want to track as an ectomorph. Your bodyweight, circumference measurements, and performance in the gym. Ideally, your strength and these bodily measurements should be gradually increasing along with your body weight. However, if your weight is increasing but you’re just not seeing much improvement, then you may need to adjust your workout plan. An optimal hardgainer workout plan involves you temporarily increasing your workout volume: 1. Start by adding 1 extra set per exercise in your workouts after every week or two. Continue adding sets but avoid going beyond 8-10 sets per muscle group per session. 2. Stay at this increased volume for as long as your training performance and measurements are improving. 3. Once you start to feel pretty fatigued and/or your progress stalls, take a deload week and then simply return your volume back to what it was initially in step 1. Stay at this baseline volume for a little while depending on how you feel and how your performance is doing before repeating and cycling through the above process. Keep in mind guys that hardgainer or not, muscle growth takes time. Even with all the right systems in place and with a weight gain of roughly 1% of your bodyweight per week, packing on 10lbs of muscle would take the average 150lb individual who’s already past their newbie stage in the gym at least 7 months to do so, but realistically probably around 8-10 months or so given that some of this weight gain would likely be fat. Don’t let this demotivate you though, because although 10lbs of muscle may not sound like a lot, it will make a huge difference to your physique. And for a step-by-step program that shows you exactly how to do this by optimizing your workouts and nutrition for you based on science, take the quiz below: https://builtwithscience.com/bws-free... LINKS TO MY FULL-BODY WORKOUT PDF’s: https://builtwithscience.com/workout-... https://builtwithscience.com/workout-... LINKS TO MY UPPER/LOWER WORKOUT SPLIT PDF’s: https://builtwithscience.com/pdf-down... https://builtwithscience.com/free-low... Filmed by: Bruno Martin Del Campo MUSIC: soundcloud.com/lakeyinspired STUDIES: WEIGHT GAIN https://jissn.biomedcentral.com/artic... MEAL FREQUENCY https://www.ncbi.nlm.nih.gov/pubmed/2... SATIETY https://www.researchgate.net/publicat... PROTEIN https://www.sciencedirect.com/science... https://www.ncbi.nlm.nih.gov/pubmed/1... https://bjsm.bmj.com/content/52/6/376... TRACKING https://www.ncbi.nlm.nih.gov/pmc/arti...

Trying to use this "Full Week Of Training" Series to design your own program? Great! Here is what you need to know about that in regards to this leg workout: Im in the gym 6-7 days per week - you do not have to be (more on this below) If you are want to trim down my schedule to fewer days, you can: 1) Choose to perform ONE of my TWO Chest & Tricep days - In other words, you would just skip one of them and have one Chest and tricep day per week - or - 2) You can choose to combine my chest and tricep workouts with my back and bicep workouts - in which case I would mainly just hit the chest work and the back work from those days. The Tricep and Bicep work could be performed after you hit the chest and back exercises, but that would be one long workout - probably too long. Id probably just choose to do one bicep exercise and one tricep exercise - A better option would be to skip the bicep and tricep work, and just do them on their own separate day. UNDERSTAND THIS: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week. Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better. A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions. Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc. Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do. I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do. Hope this helps & inspires you. Train hard my friends ✊🏼 ———————————— Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— #Bodybuilding #Muscle

Well-developed, rounded shoulders are one of many key features that dramatically improves and completes a powerful looking upper body. And in order to best grow this muscle and to answer the often asked question of “how to get bigger shoulders”, there’s no doubt that the standing overhead press should be a staple in your routine. However, despite the seemingly straightforward movement pattern of the barbell overhead press (also known as the “shoulder press” or “military press”), there’s a lot more that goes into it than simply lifting a bar overhead. In fact, proper overhead press form and shoulder press form in general is what’s going to enable you to get big shoulders most efficiently while minimizing your risk of injury as you do so. Therefore, in this video I’ll go through how to shoulder press properly by discussing the 5 most common overhead pressing technique mistakes people make. TIME STAMPS: Mistake 1 (Flaring Elbows): 0:51 Mistake 2 (Curved Bar Path): 2:06 Mistake 3 (Arched Back): 3:18 Mistake 4 (Bent Wrists): 5:49 Mistake 5 (Using Momentum): 6:32 VIEW MY 4 SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/bws-free... LINK TO FOAM ROLLER (this is an affiliate link and I will get a portion of the sale, so thank you in advance!): http://amzn.to/2lz9nYi (the one I used in this video) http://amzn.to/2lB4duO (a better quality one) FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: Scapular plane: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... Kyphosis & lordosis makes press less effective: https://www.sciencedirect.com/science... Thoracic mobility: https://www.ncbi.nlm.nih.gov/pubmed/7... MUSIC: https://soundcloud.com/lakeyinspired (Images of exercise illustrations property of and copyright WorkoutLabs LLC)

Trying to use this "Full Week Of Training" Series to design your own program? Great! Here is what you need to know about that in regards to this back and bicep workout: Im in the gym 6-7 days per week - you do not have to be (more on this below) If you are want to trim down my schedule to fewer days, you can: 1) Choose to perform ONE of my TWO Chest & Tricep days - In other words, you would just skip one of them and have one Chest and tricep day per week - or - 2) You can choose to combine my chest and tricep workouts with my back and bicep workouts - in which case I would mainly just hit the chest work and the back work from those days. The Tricep and Bicep work could be performed after you hit the chest and back exercises, but that would be one long workout - probably too long. Id probably just choose to do one bicep exercise and one tricep exercise - A better option would be to skip the bicep and tricep work, and just do them on their own separate day. UNDERSTAND THIS: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week. Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better. A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions. Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc. Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do. I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do. Hope this helps & inspires you. Train hard my friends ✊🏼 ———————————— Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— Filmed By - https://www.instagram.com/jacksonyoun... ———————————— #Bodybuilding #Muscle

Lose fat, gain muscle. Known as “body recomposition”, many people believe this is impossible or reserved for a small percentage of people. But that’s not entirely true. Most people can definitely build muscle and lose fat at the same time. With the right nutrition and training plan, you can actually signal your body to use its existing fat stores as energy towards building muscle, and as a result, achieve body recomp. So, how do we do it? Well, there are 3 steps to a successful recomp, starting with nutrition. Click below for a step-by-step plan to build muscle and lose fat: https://builtwithscience.com/bws-free... Although you’ll want to be in a calorie deficit to stimulate fat loss, the calorie deficit you use shouldn’t be as aggressive as it would be during a typical dieting phase. As for what that sweet spot is, a 2021 meta-analysis suggests a deficit of between 300 to 500 calories. That said, the data is from subjects following standard fitness programs employed in research studies, which usually aren’t the most ideal programs for muscle building. So with the optimized training plan I’ll show you later, it’s very possible you’ll be able to build muscle even in a 500-calorie deficit and beyond. However, based on this data, if you want to maximize your odds of being able to recomp, it’s likely that a slight deficit of around 200-300 calories is best. Click below to use the body recomp calorie calculator: https://builtwithscience.com/calorie-... Next, protein: eat too little protein, and your body will start to look for it elsewhere, such as your existing muscle mass. As for how much to eat to counteract this for successful body recomposition, I think it’s pretty safe to say that you will be pretty close to maximizing growth potential at about 0.8 g/lb BW. And if you really want to be on the safe side, bump it up to 1 g/lb BW. So the next step is to pair your nutrition plan with a training plan designed to force your muscles to grow. Research suggests that both lighter weights and heavier weights can work. But this does heavily depend on one factor: effort. You need to take each of your sets at least within 3 reps short of failure. And this brings me to an important point I want to make. There really isn’t a “special” body recomp training plan. It’s about doing the basics and doing them well. And to make sure you don’t sabotage all the work you put into your nutrition and training, try to get at least 7 hours of sleep per night. Alright now that we’ve covered how to lose fat and gain muscle, let’s discuss the most important part: who body recomposition is best suited for and whether or not it’s actually worth your time pursuing. So there are 3 main groups of people best suited for body recomp: beginners, those who’re de-trained, and those who’ve been just “going through the motions”. But even if you do fall into one of those groups, note that you cannot be too lean. I’d say around 15% body fat for males and at least 22% for females is a good minimum. But is trying to build muscle and lose fat at the same time worth your time? First off, if you're someone who’s pretty lean or has been training both hard and consistently for at least 6 months, then you’re probably going to have a harder time trying to recomp. Secondly, even if you are likely to recomp, you should also consider what your main goal is right now. I know you want both, but what’s truly more important to you right now — building muscle or losing fat? For example, while you might end up building a little muscle during a recomp, most research suggests that a surplus or “lean bulk” is likely superior. And if your main goal is to lose fat, then a slightly more aggressive deficit would definitely lead to more fat loss with the possibility that you’ll still be able to gain a bit of muscle. And perhaps just as important, we as humans like to see things go in the right direction. During a recomp, results can be slow, and your body weight doesn’t really help indicate whether things are going in the right direction. So you’ll have to rely on other metrics like small differences in progress photos, strength in the gym, how your clothes are fitting, and tracking your waist circumference over time. Without proper guidance, this can be a lot more difficult to navigate than a traditional bulk or cut where the scale and quicker body changes can lead the way. That said, I do think for some people it’s worth a shot. Just always remember that proper nutrition and hard, consistent training is what matters the most. Optimize that, and it’s very likely you’ll be able to recomp to some extent regardless of the exact approach you use. Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/...

Trying to use this "Full Week Of Training" Series to design your own program? Great! Here is what you need to know about that in regards to this chest and tricep workout: Im in the gym 6-7 days per week - you do not have to be (more on this below) If you are want to trim down my schedule to fewer days, you can: 1) Choose to perform ONE of my TWO Chest & Tricep days - In other words, you would just skip one of them and have one Chest and tricep day per week - or - 2) You can choose to combine my chest and tricep workouts with my back and bicep workouts - in which case I would mainly just hit the chest work and the back work from those days. The Tricep and Bicep work could be performed after you hit the chest and back exercises, but that would be one long workout - probably too long. Id probably just choose to do one bicep exercise and one tricep exercise - A better option would be to skip the bicep and tricep work, and just do them on their own separate day. UNDERSTAND THIS: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week. Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better. A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions. Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc. Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do. I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do. Hope this helps & inspires you. Train hard my friends ✊🏼 ———————————— Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— Filmed & Edited By - https://www.instagram.com/jacksonyoun... ———————————— #Bodybuilding #Muscle

Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today's video I'll share 3 steps for how to build muscle and lose fat at the same time. The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats. Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them. Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train. When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below: Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below). Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth. Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner. Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress. A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/iamryanlittle FULL BODY WORKOUT ROUTINE: Full Body Workout A - • The Best Science-Based Full Body Work... Full Body Workout B - • The Best Science-Based Full Body Work... UPPER/LOWER BODY WORKOUT ROUTINE: Upper body workout - • The Best Science-Based Upper Body Wor... Lower body workout - • The Best Science-Based Lower Body Wor... PUSH PULL LEGS WORKOUT ROUTINE: Push workout - • The Best Science-Based PUSH Workout F... Pull workout - • The Best Science-Based PULL Workout F... Legs workout - • The Best Science-Based Leg Day For Gr...

Trying to use this "Full Week Of Training" Series to design your own program? Great! But know this, I'm in the gym 6-7 days per week (This video is my easy *optional* day) - So, if you're looking to trim down my 7-day a week schedule, just skip this day. You can simply take the exercises that I show on this day, and perform them on other days (Perhaps doing the side delts on a chest day, the traps and forearms on a back day, and the abs on a leg day) That would easily make this a 6 day a week program (You can further trim down the program by skipping or modifying the workouts coming later in the week (Days 5-7) UNDERSTAND THIS: Training 7 days per week is not something you must strive to do. You can make remarkable progress going to the gym fewer times per week. Don’t feel like a slacker, or like you’re leaving progress on the table just because you don’t go 7 days. More doesn’t always = better. A good rule of thumb is to aim to train each muscle 2x per week. You can get a good and regular stimulus to spark up muscle growth that way… That is, as long as you are pushing hard enough in those sessions. Rest is vital for muscle growth. They must have time to repair and recover. Resting doesn’t necessarily mean that you stay out of the gym completely. For instance, on chest & tricep day, your legs are getting rest etc. Days where you’re totally out of the gym are fantastic - especially for the mind. We can’t be ALL GO all of the time…. I’ll take a day or two totally off when I start to feel unmotivated or burned out. Maybe an entire WEEK OFF if I need it mentally (You know, like a vacation)... Sometimes it’s the best thing you can do. I train 7 days a week because I LOVE being in the gym. I enjoy it being a part of my daily structure. Therefore, I schedule my training so that it is possible (Again, not NECESSARY, but possible). My aim here is not to compel you to follow this 7 day a week plan - more so to demonstrate how you may be able to pair up body parts in your own training program. Also, to demonstrate how “resting” a muscle doesn’t necessarily require you to be OUT of the gym altogether. At the same time just being transparent about what I do. Hope this helps & inspires you. Train hard my friends ✊🏼 ———————————— Train with me on my App⇩ https://www.myliftfitness.com/trainin... Build Muscle & Achieve The Body You Want ✅ Instructional training videos ✅ My personal training notes ✅ "Chat with Davis" feature ✅ Community news feed ✅ Weight & PR tracker ✅ Food macronutrient tracker ✅ Progress photo uploader ✅ 7 Badass Workouts Available Each Week ✅ An exclusive 20% off ALL RYSE Supplements ———————————— Support this channel | Enjoy these discounts from my awesome sponsors: RYSE Supps ⇨ 15% off when using my code: Davis ⇨ https://rysesupps.com ———————————— My Social Media My Instagram ⇨ https://www.instagram.com/davis.diley... My TikTok ⇨ https://www.tiktok.com/@davis.diley?l... ———————————— Filmed & Edited By - https://www.instagram.com/jacksonyoun... ———————————— #Bodybuilding #Muscle

Pullups are generally one of the most difficult exercises to master. In fact, most individuals have yet to even achieve their first pull up. And for those who have, they’ll then often struggle to increase reps on pullups. Although you’ve probably already tried a few things to help increase pullup strength or achieve your first ever pull-up, the truth is that most people simply use the wrong approaches when it comes to how to improve pullups. In this video though, I’ll show you what research indicates are the most effective steps and routines to achieving your first pull-up and then how to increase pullups into the double digits in the fastest way possible. The first thing you need to do to increase reps on pullups is focus on strengthening the prime movers involved. The first exercise will be the scapular pull-ups, which targets the lower traps. For this, simply hang from a bar, relax your shoulders down and away from your ears, and then pull your body up without allowing your elbows to bend with a slight pause at the top. Next will be the kneeling lat pulldown, which primarily strengthens the lats and the core, as well as the biceps. Theoretically, this exercise provides the best strength transference to your pull-up given the similarly of both movements in terms of muscle activation patterns and is therefore essential that we include it here. Next, we’re going to use the inverted row to further increase pullup strength by strengthening the pulling strength of your lats, core, and arms but to also emphasize the mid-traps a little more. For this, simply hang from a bar with your legs extended on the ground and pull up until your chest just about reaches the bar. Then, you’ll want to progress this overtime by simply lowering the bar and/or elevating your feet to get your body more horizontal. To really improve pullups, we want to get some actual pull-up training in to neurologically get better at the movement itself. If you’re unable to do a pull-up or just can’t do very many, you’ll have to first use alternative exercises to accomplish this. And the first exercise we’ll use for this purpose is the banded pull-up, which I’d highly recommend incorporating since it’s the closest exercise to the pull-up itself. The second exercise will be the negative pull-ups. These help with strengthening the eccentric portion of the pull-up and to also just get you more comfortable with feeling what it’s like to control your bodyweight against gravity. You’ll want to try to work up to a 30 second descent, which will translate to huge strength gains in your actual pullups. To sum it all up for you, here’s the overall action plan designed to take you to your first pull-up, then to your first 10-12 pull-ups, and then to your first weighted pull-up and beyond: Step 1: Getting to 10-12 Pull-Ups Straight Perform & Progress The Following 2x/week: Scapular Pull-Ups: 3 sets of 10-15 reps Banded Pull-Ups: 3 sets of 6-12 reps Kneeling Lat Pulldowns: 3 sets of 10-15 reps Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME) Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT) *Add 2 “max pull-up” sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week Step 2: Progression Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps. Start with 2.5-5lbs additional weight, then continue adding 2.5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight. Take a pull-ups “deload” or “easy” week after every 4 weeks. Hopefully you can see that by applying the right science and the proper steps into your weekly routine, you’ll be able to experience significantly faster results when it comes to how to increase pullups. And for a step-by-step science-based program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Keep Quiet - https://thmatc.co/?l=1A891A6B Subscribe to my channel here: https://www.youtube.com/jeremyethier/...