Jeremy Ethier

In this video I’m going to show exactly how to lean bulk properly. Lean bulking is definitely the best method to put on muscle while minimizing fat gain, and in the long term you are going to progress much faster with lean bulking rather than traditional methods of bulking like dirty bulking. Most people don’t know how to lean bulk in a way that maximizes strength and muscle gains by using the proper macros, caloric surplus, and cutting phases. So in this lean bulking 101 video I’m going to show you guys exactly how to lean bulk in 5 easy steps. MY PROGRAMS: https://builtwithscience.com/bws-free... THE SCIENCE OF DIRTY BULKING (WHY IT'S A WASTE OF TIME): • Dirty Bulking: Why It's a Waste of Time TDEE CALCULATOR: https://tdeecalculator.net LINK TO WEIGHT SCALE: AMAZON USA: http://amzn.to/2iLHnCv AMAZON CANADA: http://amzn.to/2etky5s How to Lower Your Body Fat Down to 10%: • How to Do HIIT Cardio to Get to 10% B... • How to Lose Stubborn Fat FASTER (Lowe... Thanks for watching! Follow me on Instagram at @Jayethierfit, and don’t forget to subscribe and turn the notifications on for my channel! Cheers!

How to increase testosterone naturally: 3 natural ways to boost testosterone levels. Get your comprehensive hair kit for just $5: https://www.forhims.com/jeremy See website for full details. Most of us know that testosterone plays a huge role in muscle growth. However, what’s less well known is how much of an impact increasing your testosterone levels naturally can have on muscle growth. Surprisingly, research shows that the results of boosting testosterone through natural ways can be very promising for men. Going from low testosterone levels to average levels leads to significant increases in muscle mass and strength. The effect going from average testosterone levels to above average levels is less clear, but there is a trend favoring muscle mass and less fat at higher testosterone levels. In this video I’ll show you 3 science-backed ways to improve your testosterone levels in the long term. This is essential for you to implement since your testosterone levels will begin to decrease somewhere in your 30’s, and increasing the levels of this hormone can help prevent muscle loss in your 40’s, 50’s, and so on. Not to mention the numerous other benefits of optimal testosterone levels! FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethier... Link to written article (builtwithscience.com): https://builtwithscience.com/how-to-i... Graphic designer help: http://www.dualpixeldesigns.com/ MY PROGRAMS: https://builtwithscience.com/bws-free... STUDIES: Testosterone’s effect on muscle growth: http://www.nejm.org/doi/full/10.1056/... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/9... https://www.physiology.org/doi/10.115... https://www.ncbi.nlm.nih.gov/pubmed/2... Testosterone and fat loss: https://www.ncbi.nlm.nih.gov/pmc/arti... Testosterone decreases with age: https://www.ncbi.nlm.nih.gov/pubmed/1... Testosterone and body fat %: https://www.ncbi.nlm.nih.gov/pubmed/2... http://www.endocrine-abstracts.org/ea... https://www.ncbi.nlm.nih.gov/pubmed/2... Testosterone and Vitamin D: https://www.ncbi.nlm.nih.gov/pubmed/2... Testosterone and Zinc: https://www.ncbi.nlm.nih.gov/pubmed/8... Zinc and Vitamin D Deficiency: https://jissn.biomedcentral.com/artic... https://www.ncbi.nlm.nih.gov/pmc/arti... Testosterone and sleep: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... Testosterone and arousal: https://www.ncbi.nlm.nih.gov/pubmed/2... Testosterone and crying: https://www.ncbi.nlm.nih.gov/pubmed/2... MUSIC: https://soundcloud.com/lakeyinspired Song 1 = Lakey Inspired – “The Process” Song 2 = Lakey Inspired – “Better Days”

If you've always wanted to boost your back thickness and back width, you need to learn how to do barbell rows. Unfortunately, most people butcher the barbell row technique (or “bent over row”). If you don't know how to barbell row with proper form, you're shortchanging yourself on potential muscle gains. Also, you're putting yourself at risk of severe injuries. In this video, I'll guide you through the barbell row form, step-by-step so that you can follow along. The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight. There are three stages to the barbell row technique: the starting position, the concentric rowing movement, and the eccentric rowing movement. When it comes to the starting position, many gym-goers commit two mistakes. The first is that they perform the barbell row too upright – this emphasizes the upper traps, instead of the back. The second is going too low such that the back rounds; the back should remain neutral throughout the exercise. The mistakes don't end there either. When it comes to the concentric rowing movement, many people tend to flare the elbows out excessively. As a result, they put their shoulders in a compromised position. The second mistake during this portion is letting the shoulders roll forward – once again, this puts the shoulders in a compromised position. There's a third as well: many people tend to excessively round the back when rowing; this places significant stress on the lower back. Last but not least, there are two mistakes associated with the eccentric portion of the exercise. The first is allowing the back to round and to fall out of proper alignment. The second is simply dropping the weight – this negatively impacts your muscle hypertrophy potential. Just remember that while fundamental exercises, like the barbell row, are great for building muscle, their effectiveness relies on how you perform them. Proper execution of exercises will prevent severe injuries and enable you to build muscle faster. And not to mention, in the right areas. This is precisely why within my Built With Science programs, we’ve not only carefully selected every exercise included in your step-by-step routines, but we’ve also taken the time to create in-depth tutorials for each exercise. My programs enable you to build muscle as effectively as possible with carefully-chosen exercises. They also help you avoid injuries! To join today, take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free... MUSIC: soundcloud.com/seanturkmusic/ FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: ACE RESEARCH – BEST BACK EXERCISES https://www.acefitness.org/education-... BRET CONTRERAS – 2010 EMG ANALYSIS ON BICEPS INVOLVEMENT https://www.t-nation.com/training/ins... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

It’s no secret that men and women are physiologically quite different. So it only makes sense that when it comes to how to lose fat fast, our approaches should differ as well, right? Well, yes and no. In fact, when it comes to how to lose fat for women versus how to lose fat for men, there’s actually not much difference. For instance, with regards to training, both need to prioritize weight lifting. This is because as you lose fat, weight lifting for women and men will help maintain and build muscle as you lose weight. This helps burn more fat and also prevents you from ending up skinny fat after you’ve lost all your weight. However, there are some important sex differences in training you’ll want to consider as well. For instance, let’s start with the ideal workout to lose fat for men versus women which mainly depends on training goals. Men typically want big arms, a big chest, a wide back, and wider shoulders. Therefore their training should reflect this by performing a lot of compound pushing and pulling exercises. Whereas women typically want more muscle definition and to grow their glutes, and such would want more lower body volume and less upper body volume. Now as for physiological gender differences, research actually shows that women can handle more training volume and a higher training frequency than men since they recover faster between workouts. They are also better suited to shorter rest times between sets compared to men. Thus, this means that women can and should be performing slightly higher volume workouts and train more frequently (e.g. full body workouts) when compared to men – while also using slightly shorter rest periods. Next, moving onto the best diet to lose fat for women versus men, it’s important to realize that you need to be in a calorie deficit to lose fat regardless of your gender. Thus, there’s not much difference in the best foods or diet to lose fat fast for men versus women. However, research does show that at any given exercise intensity, women burn more fat than carbs and protein than men do. So since women rely less on carbs and muscle glycogen for energy in their workouts, they may do better with a higher fat diet than men. This is especially true for women since research also shows that higher fat meals seem to more satiating for women but not for men. Thus, this may be useful to incorporate for women dieting to lose fat. Although these little differences may not seem like much, they really are what’s going to enable you to transform your body as efficiently as possible. This is exactly why I’ve created both female AND male science-based programs, such that your program is optimized for you in ALL aspects. Each are designed to be an all-in-one process to transform your body from your starting point to a leaner, stronger, and bigger physique in the fastest, most efficient way possible. To join today, simply take my starting point quiz below to determine which #BuiltWithScience program is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/men-vs-w... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed FILMED AT: Club One Fitness https://www.facebook.com/Club-One-Fit... MUSIC BY: https://soundcloud.com/seanturkmusic STUDIES: Women recover faster between workouts: https://journals.humankinetics.com/do... https://link.springer.com/article/10.... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.researchgate.net/publicat... Women recover faster between sets: https://www.ncbi.nlm.nih.gov/pubmed/1... Women rely more on fat: https://www.ncbi.nlm.nih.gov/pubmed/1... Fat more satiating for women but not men: https://academic.oup.com/jn/article/1... Helpful resource: https://mennohenselmans.com/why-women...

Chest flys are one of the most effective exercises for building your chest. But if you don’t do them correctly, they’ll end up working other muscles like your shoulders instead of your chest. There’s 5 common form mistakes almost everyone makes on the chest flyes exercise. They’re easy to fix but will make a massive difference when applied to your chest workout in terms of your chest growth. There are generally 3 different types of chest flys you can do. Dumbbell chest flyes, cable chest flyes, and machine chest flyes like the pec deck. Some of these options are better than others. But for now, as we go through the mistakes and fixes, I’ll make sure to show you how they apply to each one of these variations. Click below for a step by step plan training plan that’ll help you maximize chest growth: https://builtwithscience.com/bws-free... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... The first mistake has to do with the bend in your elbows when performing chest flys. I’ll use the dumbbell fly to illustrate this. At the bottom position, the straighter your arm is, the more tension will be applied to your chest. However, the straighter your arms go, the more your biceps also get involved. Eventually, there comes a point where your biceps work harder than your chest is and will become the limiting factor in the movement. The same is true with cable fly or pec deck. So, instead, at the bottom position you’ll want to keep a slight bend in your elbows such that your hands are just slightly outside your elbows. However, once you get to the top position, the opposite is now true. Straighten your arms and think about squeezing your elbows together as you approach the end position. The next common mistake on the chest flyes exercise has to do with something called the line of force. Let’s explain this with a cable fly. During this exercise, the direction of the cable will determine where on your body the force is being placed. To maximize chest activation, the direction of the cable needs to be aligned with the direction of your arms. You can play around with the cable height and your arm position until you get this right. And the same applies for the pec deck or even the dumbbell fly. In this case however, since you can’t adjust the line of force like you can with cables, you’ll simply want to keep your elbows up such that your hands and shoulders are always at the same height rather than letting your elbows drop down. Next mistake: given that many of us are stuck in a hunched over posture, your shoulders will have a natural tendency to want to take over as you’re going through your chest workout. To ensure the tension is being placed on the chest, first bring your shoulders down and away from your ears and then stick your chest up and out. Focus on squeezing your biceps into the sides of your chest. Your chest should remain up and out throughout this rather than letting your shoulders come forward and takeover. The next mistake has to do with how you’re setting up your fly. During the regular dumbbell chest flyes, cable chest flyes, or pec deck flyes, the main area targeted is the mid-chest. If you’re already doing a lot of flat bench press and flat dumbbell press which already target the mid-chest, I’d recommend adjusting the setup of your flys to work more of your upper and lower chest. The pec deck can’t be adjusted much because of the fixed bench. But for a cable fly, to target the lower chest you’d want to bring the pulleys up higher and perform a high to low fly. To target the upper chest, you’d want to use a bench set up at a slight incline. The same can be done with dumbbells by using a slight incline to emphasize the upper chest and a slight decline by putting a plate under one end of the bench to emphasize the lower chest. The last mistake has to do with the type of chest fly you choose to do. Dumbbell flys' main limitation is they’re only really hard and challenge your chest at the bottom position. Most of you are likely already doing either a dumbbell press, bench press, or machine chest press before you get to your chest flyes. These exercises already challenge your chest the most in the fully stretched position. So doing a dumbbell fly afterwards can be redundant. Instead, to potentially maximize growth, your workout should challenge your chest throughout the whole range of motion, especially in that end position when your arms are brought in together. How? Simple, with properly executed cable chest flyes or machine chest flyes, with cables having a slight advantage because you can easily adjust them to target the different areas of the chest like we went through.

Cardiovascular exercise (or a conditioning workout) can be an excellent way to improve health, speed up fat loss, build muscle, and speed up recovery. However, when done improperly does cardio burn muscle? Yes! Cardio kills gains but only when done improperly. In this video, we will go over common mistakes to avoid when performing cardio workouts to reap the benefits while avoiding the negative effects of cardio and muscle loss. Should you do cardio before or after lifting weights? Doing cardio at the wrong time is a very common mistake people make. Most people will tend to perform cardio before weights when they are in the gym. But doing cardio first is likely to lead to less strength in the weight session that follows and thus less reps being performed. Thus, its best to prioritize weights and perform cardio after lifting weights. This will lead to better strength and muscle gains in the long run. It will not always be possible to do both cardio exercise and weights in the same gym session. For example, if your cardio session is moderate to high intensity and longer than 30 mins in duration, it may be best to perform each exercise in a separate session. Research in the field suggests that moderate intensity cycling 24 hours after a bicep workout caused a two fold greater increase in strength compared to cardio immediately after the weights. Other research is also in agreement and suggests that irrespective of duration, lifting weights and cardio sessions should be done at least 6 hours apart to maximize muscle hypertrophy. What’s the best type of cardio to lose fat without losing muscle? Well, running and other high impact cardio such as jump rope, or even interval training provide a lot of eccentric stress and thus tissue damage. This means that recovery time is required after each session, especially prior to performing leg workouts. Lower impact cardio, such as cycling can be used as an alternative method which when combined with weights leads to less of a decrease in lower body growth compared to running. Other alternatives are using the elliptical and incline walking which have a lesser eccentric component and lower impact, therefore require less recovery after. Enabling you to better burn fat without losing muscle. How much cardio should you be doing? Focusing too much on cardio can lead to better cardiovoascular endurance, but less overall increases in muscle mass. In fact, as a general guideline, it seems that cardio sessions more than 3 times a week or greater than 20 – 30 mins in duration begin to interfere with muscle gains. This does not mean that you will gain no muscle by doing cardio, but your gains will slow when doing more cardio. With this said, exceeding the recommended amount of cardio may be perfectly fine, if your goal is to reduce body fat and maintain muscle mass such as when you are doing cutting. But on the other hand, if your main goal is to pack on muscle and build strength, then you can see how too much cardio quickly becomes counterproductive. The recommendations discussed in this video are key to avoid having cardio interfere with you muscle gains. To show you exactly how to incorporate the right type and amount of cardio into your workouts to get the results you desire, I have built an easy to follow, step-by-step program. This program will allow you to optimize your cardio and weights routine such that you can build muscle and lose fat as efficiently as possible. Simply take the quiz below to discover what program is best for you: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... FILMED BY: Abdo Megahid Instagram: @abdohmegahed MUSIC: Music by Ryan Little - Look Both Ways - https://thmatc.co/?l=5F80170A GRAPHICS: Vector art from Vecteezy.com STUDIES: META ANALYSIS ON CARDIO https://www.ncbi.nlm.nih.gov/pubmed/2... CARDIO BEFORE WEIGHTS https://journals.lww.com/nsca-jscr/Fu... https://journals.lww.com/acsm-msse/Fu... https://www.thieme-connect.de/product... CYCLING 24 HOURS AFTER WEIGHTS https://www.ncbi.nlm.nih.gov/pmc/arti... CARDIO AND WEIGHTS 6 HOURS APART https://www.ncbi.nlm.nih.gov/pubmed/2... TOO MUCH CARDIO https://www.ncbi.nlm.nih.gov/pubmed/2...

As far as chest exercises go, the dumbbell bench press is arguably the most effective choice you could use to build your chest. Compared to the barbell bench press, it allows you to train through a greater range of motion, and can help prevent one side from becoming more developed than the other. That said, the DB bench press isn’t as simple as pressing the weight up and down. If you don’t do it correctly, rather than working your chest you’ll end up working other muscles like the front of your shoulders and your triceps. There are 5 dumbbell bench press form mistakes in particular that cause this to happen. Let’s start with mistake number 1 most people tend to commit during their chest workout. Click below for a step by step plan training plan that’ll transform your physique in the shortest time possible: https://builtwithscience.com/bws-free... Link to my all-in-one resistance bands: https://shop.builtwithscience.com/col... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... The first DB bench press form mistake has to do with your arm path. Typically people use a very wide arm path and press the dumbbells straight up and down. Not only has this form been shown to have a greater risk for shoulder injury, but it also just doesn’t stimulate the chest very well. To maximize chest activation, you want your arm path to line up in the same direction that the chest fibres pull. You can do so by tucking your elbows to about 45 to 60 degree angle away from the body and allowing your grip to turn in slightly with your elbow. Mistake #2 you’re probably making on the dumbbell bench press has to do with your forearms. Make sure you’re not bending them inwards. This is because by bending the forearms inwards, you’re shortening the lever which makes the movement easier by taking some of the load off of the chest. It also gets the triceps more involved to take on some of the load as well. So lighten the weight, keep your forearm vertical over your elbow throughout each rep, and you’ll feel the difference right away. The third dumbbell bench press form mistake typically results from your daily posture. Given that many of us are already stuck in a hunched over posture, we have the tendency to round our shoulders forward whenever we press. This can lead to the front of the shoulders experiencing most of the growth. To avoid this, I’d first suggest extending your back over a foam roller, and then performing over-and-backs and band pull aparts with a band to promote chest activation. Then, when you actually go into the movement, on the way down think about using your back muscles to pull the weight down towards your chest by pinching your shoulder blades together. Then on the way up, avoid letting your shoulders forward. Keep your chest up and think about squeezing your biceps into the sides of your chest. It’s important to avoid this next mistake at the top position as well to build your chest in an optimal manner. The main function of the chest is horizontal adduction. Knowing this, you might think that bringing your arms in as close as possible at the top would better engage the chest. Some people even touch the dumbbells together at the top. However, since we’re using dumbbells, the line of force is straight down because of gravity. This means that once your arms are straight over your shoulders, there’s actually no more tension placed on the chest. Going further than this doesn’t stimulate the chest any further and is wasting energy that could otherwise be used towards your next reps. So instead, to keep constant tension on the chest, stop each rep once your arms end up straight over your shoulders. The last mistake doesn’t actually relate to form and instead has to do with the angle of the bench. The flat dumbbell press is great, but most of the growth you get from this exercise will be in the middle portion of your chest which can lead to the upper and lower portions of your chest underdeveloped. So in addition to doing just the flat dumbbell bench press, I’d also recommend doing an incline dumbbell press once a week as well. Now as for the lower portion of your chest, for most people the flat dumbbell press will already hit this region quite well. Some studies however suggest that a slight decline can help activate this region even more effectively. After you apply these various fixes to your chest workout, you’ll notice that you won’t be able to lift nearly as much as you used to. It might hurt the ego but it means that your chest is now doing most of the work. You’ll very quickly feel and see the difference this makes to your chest development.

Performing the best rotator cuff exercises are crucial for shoulder health, injury prevention, and they can even help increase your strength. In this video, you'll learn how to perform three simple and effective rotator cuff exercises. Nothing will set you back more than injuries on your quest to build muscle and lose fat. Shoulder injuries are one of the most common injuries lifters experience. Shoulder injury tends to be the worst for your gains as it prevents you from doing any upper body exercises. The first step is to choose the right shoulder exercises, and more importantly, perform them correctly. There are also four muscles surrounding the shoulder joint, which collectively comprise the rotator cuff. It’s important to train these rotator cuff muscles directly with a rotator cuff routine in order to prevent shoulder imbalances over time. Here are three rotator cuff exercises I recommend incorporating into your routine for rotator cuff strengthening: The first rotator cuff exercise in this routine is called the full can. The full can targets the supraspinatus muscle of the rotator cuff. This exercise is perfect for strengthening this muscle, as shown in a 2007 EMG analysis of various common exercises for the supraspinatus. The full can elicits a high amount of EMG activity of the supraspinatus with the least amount of deltoid activity. This next exercise is going to be used to target the 2 posterior rotator cuff muscles at once; the infraspinatus and the teres minor. This rotator cuff with dumbbells is a convenient option to do at your gym as well, requiring minimal equipment. According to a 2004 EMG analysis of the rotator cuff muscles, this exercise elicits the highest infraspinatus and teres minor activation when compared to several other rotator cuff exercises. This exercise also has the lowest strain on the shoulder joint. For the last exercise, we’re going to move onto something called the external rotation press. This exercise is going to challenge and strengthen all 4 rotator cuff muscles to a certain degree. While the prior two exercises are great at strengthening the various rotator cuff muscles, many of the movements lifters perform in the gym take place above shoulder height in positions where the shoulder joint becomes more vulnerable to injury. This is where the external rotation press comes in handy. The above exercises can be performed as a routine 2-3 times per week, and are summarized with tutorials in the below PDF. Download your FREE PDF rotator cuff routine: https://builtwithscience.com/rcpdf/ It’s key muscle groups like the rotator cuff that are overlooked, but really are what’s going to protect you from injury. That’s exactly why within my Built With Science programs there’s a high priority placed on training key muscle groups like the rotator cuff, which is integrated into your weekly weights routines so that you can effectively transform your body without developing imbalances in the process. To join today, simply head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free... GRAPHICS: Vector art from Vecteezy.com STUDIES: EXERCISES FOR SCAPULOTHORACIC MUSCULATURE https://www.jospt.org/doi/full/10.251... EGM ANALYSIS OF SUPRASPINATUS MUSCLES https://www.ncbi.nlm.nih.gov/pmc/arti... EGM ANALYSIS OF ROTATOR CUFF DURING EXTERNAL ROTATION https://www.ncbi.nlm.nih.gov/pubmed/1... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

We all know that protein plays a major role in muscle growth. Failing to get enough protein means that your muscles won’t recover and grow to the best of their ability. However, getting enough protein shouldn’t be your only priority. It’s vital that you also take into account the PROTEIN sources that you’re getting your protein from, as you want to ensure they’re high quality protein sources. Because as you’ll see in this video, choosing good sources of protein and the best protein foods to build muscle can help you build muscle faster! Now, to start, it’s important to realize that there’s two main types of protein sources; animal based protein foods and plant-based protein sources (food sources for vegans for example). Research has indicated that animal based protein sources are superior to vegan protein sources due to their higher digestibility and leucine content. And within the animal based protein sources, whey protein powder comes out on top. However, rather than exclusively relying on protein powder, it’s important that you also incorporate natural protein foods and lean protein foods since the micronutrients found within them play several key roles in improving your performance and may even augment the protein synthesis response. Examples of protein foods of the best protein sources based on this are extra lean meat, fatty fish, and eggs. Casein-rich foods like greek yogurt and cottage cheese are also excellent options but may be better eaten before bed due to their slower digesting properties. As for protein rich food for vegetarians, this is where you’ll have to be more careful. Vegans can definitely build muscle as fast as non-vegans by choosing the best vegan protein sources to maximize protein synthesis. And the best protein foods to do so are lentils, chickpeas, beans, tofu, tempeh, and high protein vegetables. But it’s important that you have a greater amount of plant-based protein per meal and/or mix different sources in order to maximize the protein synthesis response since these plant-based sources don’t stimulate protein synthesis as well as animal-based sources do. And as I’ve said in the past, your nutrition will hands down be the most important factor when it comes to transforming your body. I used to be completely lost as to how to approach my nutrition and I know a lot of you out there are as well. This is exactly why within my Built With Science Programs, I not only cover training but also stress the importance of nutrition. In fact, I even developed a custom built nutrition software designed to optimize your diet based on your own stats and goal. To get started today, simply hit the link below to take the start-point identification quiz to determine which training and nutrition program is best for you: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/best-sou... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: https://soundcloud.com/lakeyinspired Lakey inspired – The Process STUDIES: Literature review: https://link.springer.com/article/10.... Micronutrients in whole food protein sources: https://www.ncbi.nlm.nih.gov/pubmed/2... https://jissn.biomedcentral.com/artic... https://www.ncbi.nlm.nih.gov/pubmed/2...

The deadlift can be argued as the single best exercise for strengthening and developing the posterior chain. And although the conventional deadlift is typically what pops into most people’s minds when they think of the deadlift, it’s important to note that there are other variations that exist; such as the sumo deadlift and the trap bar deadlift. These alternatives not only slightly vary in the muscles they work and the training adaptations they elicit, but may actually be the better option for you based on your specific anthropometry, history of injury, and mobility restrictions. So how do you know which one is best for you? Well, let’s take a quick look at each type of deadlift. The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. This causes the conventional deadlift form to have a more horizontal trunk angle during the setup than the other forms of the deadlift. This also means that this deadlift will involve the greatest lower back demands and will work the lower back muscles to the greatest degree. While also having the greatest mobility requirements. If you’ve had previous lower back injuries, then the conventional deadlift may not be best for you. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. As for whether you should do the sumo deadlift vs conventional, it can be a good option since the upright angle of the setup decreases the stress placed on the lower back. It does however limit the range of motion (which can be argued as less effective for hypertrophy) while working the quadriceps more. If you struggle with conventional or would like the added emphasis on the quads, then the sumo would be the best option for you. The trap bar deadlift, or hex bar deadlift uses a different type of bar such that you grip the bar at your sides rather than in front of you. As a result, the trunk angle is slightly more vertical than the conventional deadlift but more horizontal than the sumo deadlift. The main benefit of the trap bar deadlift vs straight bar vs sumo deadlift, is that there is the least demand on the lower back. This is because the grip handles are at your sides. In addition, this type of deadlift is the best for athletes seeking to improve their explosive performance, power output, and force production. So if you’ve had past lower back issues or want to improve your athleticism, this is the deadlift for you. Just keep in mind that there’s not one version that’s best for everyone. Instead, it’s vital that you choose the right variations based on your specific goals and what best suits your body and your history of injury. And if you’re looking for an all-in-one evidence-based program that does exactly that, such that you can see the fastest results possible but in a safe and detailed manner, then take the starting point quiz below to determine what program is best for you: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/types-of... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Higher quadriceps activation for sumo deadlift & trap bar deadlift: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... Spinal extension demands higher for conventional deadlift: https://www.ncbi.nlm.nih.gov/pubmed/1... Greater ROM for conventional deadlift: https://www.ncbi.nlm.nih.gov/pubmed/1... Trap bar deadlift best for athleticism: https://www.researchgate.net/publicat... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2...

We all have days where our workouts feel great, where the weights feel light and you’re able to lift more weight and do more reps than usual. On the contrary though, I think we can all relate to “bad” workout days where the weights feel heavier than normal, making it a struggle to hit the numbers that you normally do. Well, rather than just dismissing it as “having a bad workout” OR assuming that you’ve lost muscle mass, realize that there’s a few reasons that research has indicated help explain why the workout you’ve been doing suddenly felt harder and why you feel weak in the gym. The first factor contributing to you feeling weak during your workout is going to be hydration. Research has indicated that dehydration of as little as 2% can negatively impact your workout performance. In fact, one study looked at 1RM bench press strength in subjects that were hydrated then put through a dehydration protocol. Their 1RM decreased by 7kgs as a result of the dehydration! Thus, what I’d recommend is aim to intake roughly a gallon of water a day (obviously this depends on various factors), but more importantly, drink at least a litre of water shortly before your workout and another litre during your workout. Doing so will ensure you’re adequately hydrated and don’t feel weaker at the gym. Next, sleep deprivation is another major contributor to decrements in workout performance. You want to aim to get roughly ~7-9 hours of sleep a night. But, if you’re unable to do so, you have a couple options. One option is to avoid working out during an extended wake time. For instance, if you will be running on little sleep and have to wake up at 5am, then avoid working out past 5pm when you’ve been awake for 12+ hours if you want to maximize your performance. Another option as I’ve mentioned in past videos is to supplement with caffeine prior to your workout, which has been shown to boost performance when in a sleep deprived state. Lastly, you want to make sure you’re being consistent with your calorie and overall carbohydrate intake. Even a few days of ingesting much lower calories (especially carbs) than normal can have a negative impact on your successive workouts. This is mainly due to the decrease in glycogen stores of your muscles. Obviously to correct this you’ll want to be more consistent with your calorie intake and avoid having days where you ingest very little carbs (unless you’re doing keto of course!). Although there are several more potential factors that can affect your workout performance, these three typically have the biggest impact. Correct them and you’ll instantly start having better workouts! And for an all-in-one evidence-based program that optimizes all your training variables AND nutrition, such that you’re able to progress as quickly as possible and maximize your efforts in the gym, then simply take my starting-point analysis tool below to determine which program is best for you: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/why-you-... SCIENCE-BASED DIET VIDEOS: • The Best Science-Based Diet to Build ... • The Best Science-Based Diet for Fat L... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Hydration: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... http://www.nationalacademies.org/hmd/... Sleep: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/8... https://www.ncbi.nlm.nih.gov/pubmed/2... Food intake: https://espace.library.uq.edu.au/view...

The faster we burn off fat, the better, right? Wrong. In this video, you'll learn the truth about losing fat in the most effective way. What most people don’t realize is there’s actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then you’ll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and you’ll eventually end up with a “skinny fat physique” – with too little muscle and still too much fat. So now the real question becomes what’s the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique you’re after instead of just winding up skinny fat. And to answer this question, we’ll use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs. Well, if you’re truly seeking to lose fat as fast as humanly possible, then here’s what you’d do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number. Then as you progress and your body fat continues to decrease, you’d want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down. And that’s basically all there is to it. But, with all that being said, I do want to provide some pre-cautions. First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, it’s just unrealistic and very difficult to adhere to, and you’d be much better off taking a longer, less aggressive approach that you’d be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if you’re under this 31 calorie/lb limit I outlined it doesn’t mean that you won’t lose muscle mass. It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large. So if you’re truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best. But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what I’d personally recommend, as that’s more often than not what delivers the best results. hope you were able to see that sometimes burning fat faster isn’t always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but we’ve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly. To join today, simply head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free... MUSIC: soundcloud.com/lakeyinspired GRAPHICS: Vector art from Vecteezy.com STUDIES: ENERGY DEFICIT WEIGHT LOSS https://www.ncbi.nlm.nih.gov/pubmed/1... WEIGHT LOSS RATE RECOMMENDATIONS https://www.ncbi.nlm.nih.gov/pmc/arti... METABOLIC RATE WEIGHT LOSS https://www.ncbi.nlm.nih.gov/pubmed/2... HUMAN FAT STORAGE https://www.ncbi.nlm.nih.gov/pubmed/1...

One of the biggest decisions you have to make when starting out in the gym is choosing what workout split (or “training split”) you’re going to use. Or in other words, simply figuring out how you’re going to group your exercises throughout the week. And although there isn’t one “best workout split” for everyone, certain muscle building splits have their advantages. For example, we know that training a muscle at least 2x/week is superior to 1x/week. This automatically makes the common bro split inferior to other higher muscle training frequency workout splits. Training splits like the upper lower split, full body workout splits (“total body workouts”), and the push pull legs workout split train each muscle 2x/week whereas the bro split does not. This not only helps better optimize protein synthesis but also enables you to get more quality sets done since your workout volume is spread out over multiple workouts. But which of these splits should you choose for mass? Well, it depends on your training experience. The best workout split for beginners looking to put on mass is likely a 3 day workout split with full body workouts. This is because you can train the compound lifts frequently and master them very quickly without causing too much muscle damage. Then, as you gain experience and need more volume to progress, you can switch to a 4 day workout split (such as the upper/lower split) to help spread out your volume better throughout the week. And then, as you progress even more, switching to a 5 day workout split or a 6 day workout split (push pull legs for example) would be wise to keep your workouts from being excessively long and fatiguing. However, despite what research says, it’s important to keep in mind that workout volume and consistency are the more important factors. So choose the workout split that you enjoy the most and best fits your schedule – as that’s going to be the best option for you! And if you’re looking for a step-by-step program that shows you how to optimize your training and nutrition in order to progress as efficiently as possible, then simply take my starting-point analysis tool below to find which program is best for you: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/best-wor... 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://www.frontiersin.org/articles/... https://www.ncbi.nlm.nih.gov/pubmed/2... OTHER HELPFUL RESOURCES: https://www.strongerbyscience.com/fre... https://mennohenselmans.com/optimal-p...

The reason why you’re not gaining the muscle you know you think you should is not because you’re “genetically cursed”. Instead, it’s more often than not due to a few key muscle building mistakes that you don’t even realize you’re making. Aside from the most obvious muscle gaining mistakes that you should definitely check off the list (e.g. getting enough protein, sleep, and calories), there are a few other lesser-known muscle building mistakes to avoid when it comes to how to gain muscle fast. The first of the muscle building mistakes is that you just don’t have realistic expectations as to how quickly your muscles should be growing at. Research shows that on average, subjects are able to increase their muscle size by about 1 to 6% per month. Meaning that if you currently have 15 inch arms, then a realistic increase in arm circumference from 2-3 months of training would only be about half an inch, with untrained individuals likely able to gain slightly more. In terms of weight gain, this would translate to about 2lbs of muscle per month when you first start training, and will quickly dwindle down with experience. So, if you’re currently not experiencing noticeable gains week after week, just note that this doesn’t necessarily mean you’re doing anything wrong. You may just need to re-align your expectations. As a follow up to the previous point on why you’re ‘not gaining muscle’, although progress will be slow, you need to ensure you are actually making progress. Along the way, you need to be diligently tracking key indicators that’ll help you determine if you’re truly building muscle. More specifically, track your daily morning bodyweight but most importantly track your strength and rep performance in your exercises. One additional helpful metric you may want to look at both your waist circumference and your muscle circumference measurements for your main muscle groups. To minimize error, you’ll want to have someone measure for you, be consistent with where you measure, take the average of multiple measurements, and measure every couple months or so. One of the biggest muscle building mistakes to avoid is switching up your exercises too often. When a new exercise is initially introduced, it takes your body at least a few weeks to neurologically adapt to it and learn how to actually perform the movement most efficiently. Only after this initial learning, is when strength increases are then predominantly due to increases in muscle size. Meaning that if you switch your exercises too often, all you’re doing is essentially putting your body through this learning phase without giving it a chance to truly master the exercise and progress it to stimulate more muscle growth. So, instead, choose a decent variety of exercises for each muscle group and then keep them in your weight training routine for at least 4-8 weeks. After this point, exchange the exercise for a close variation of it only if either you’re plateauing on that exercise, it’s getting stale and demotivating for you to do, or it’s starting to cause aches and pains. Otherwise, keep it in and continue progressing it. Maybe you haven’t been making any of the above muscle gaining mistakes. Even then, this last mistake can hinder your growth, and it’s neglecting the loaded stretch component of your training, which most often just comes down to failing to use a full range of motion particularly on key exercises where this matters the most. Because what’s interesting is that research supports the idea that applying tension to a stretched muscle seems to be an independent stimulator of muscle growth in addition to tension itself, and seems to provide a different type of growth in the muscle. So during your pressing movements like the dumbbell press or even push-ups, pay attention to the bottom position where your chest is fully stretched under load. Get as deep as you comfortably can and avoid simply bouncing out of this position. So, as a recap, here’s a quick summary of how to build muscle fast, as outlined in this video. To build muscle, yes, you need to work hard but you also can’t overlook other important variables like tracking your progress, executing the right exercises in the right manner, properly fueling your body, and managing your recovery. And for an all-in-one system that shows you step by step how to optimize each one of these variables to transform your body as efficiently as possible just like its done for thousands of others, 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... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/iamryanlittle

If you’re looking to maximize protein synthesis and enhance muscle recovery, then you need to be considering what you eat before the gym (pre workout meal). Recent research showing that a pre workout meal consisting of adequate protein and carbs leads to better muscle protein synthesis and strength gains, and researchers are starting to consider pre workout nutrition as being even more important than post workout nutrition when it comes to building muscle. Now keep in mind that the pre workout meal for “bodybuilders” or those lifting weights will differ dramatically from endurance exercise athletes. In our case, we are mostly concerned with getting in high quality fast digesting leucine-containing pre workout protein, as well as moderate-high glycemic index pre workout carbs with minimal fibre in order to boost performance and create an anabolic environment to further boost muscle gains. In this video I’ll go through the best pre workout meal based on several studies, and provide you guys with some other options for pre workout meals that you can use to help get more bang for your buck in every workout. As always, if you enjoyed this video then please don’t forget to give the video a like, leave a comment, and share the video! Thanks for watching! VIEW MY SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/bws-free... STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1...) https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/1... Ivy J, Portman R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications; 2004. https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1...

Have you been dieting for years, and yet you see no visible reductions in body fat? Don’t skip this video then. In this video, I’ll be covering the top 3 essential fat loss diet tricks you need to adopt when it comes to an optimized fat loss diet for weight loss. I'm confident that by the end of this video, you'll know what to eat for fat loss, such that you’ll finally succeed in your attempts at a diet to burn fat. I’ll also cover some of the best meals for fat loss you can add into your fat loss meal ideas bank. Who said dieting for fat loss needed to be difficult? The first tip is that you need to include foods that are highly satiating into your daily meals. According to research, some of the most satiating foods include popcorn, oats, fish, potatoes, apples, and oranges. So – if you were to add these specific foods into your meal plan, you’d be able to stay full for longer throughout the day. And you won’t go reaching for that Kit-Kat bar. Do you know what the best part is? You don't have to sacrifice a ton of calories, either! The second tip I have for you is to opt for high-volume foods. Why? Well, that's because one of the signs your nervous system uses to signal fullness to your brain is the degree to which your stomach stretches. So, as you can imagine, the higher in volume the foods are that you eat, the more you will be able to extend the stomach. And you'll, therefore, feel fuller! You can implement this tip by including fruits, air-popped popcorn, broth-based soups, and potatoes into your fat loss meal plan regimen. The final tip I cover is for you to consume more protein. As multiple research reviews have shown, protein is significantly more satiating than the two other macronutrients – carbohydrates and fats. By consuming more protein in your meals, you’ll feel more satisfied post-meals. And this makes it more likely for you to stay in a caloric deficit. You don’t have to increase your protein intake by much, either. Research shows that an increase in protein intake by just 5% helps with losing fat by enhancing satiety and promoting muscle maintenance! And that’s it. I hope you were able to see that it’s little tweaks in your diet, like the ones I went through in this video, that makes all the difference when it comes to burning off fat as fast as possible. And that's why within my Built With Science programs, you'll learn not only precisely what and how much you need to be eating at in order to lose fat, but I'll also show you how to set up and structure your daily meals such that it makes the fat loss process as smooth as possible. To join today, head on over and take the start point analysis quiz to determine what 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: APPETITE AND WEIGHT LOSS https://www.ncbi.nlm.nih.gov/pmc/arti... SATIETY INDEX OF COMMON FOODS https://www.researchgate.net/publicat... FULLNESS SIGNALLING IN THE BRAIN https://www.ncbi.nlm.nih.gov/pmc/arti... ENERGY DENSITY OF FOODS AND SATIETY https://www.ncbi.nlm.nih.gov/pubmed/9... PROTEIN, WEIGHT MANAGEMENT, AND SATIETY https://academic.oup.com/ajcn/article... PROTEIN-INDUCED SATIETY https://www.sciencedirect.com/science... HIGH-PROTEIN DIET AND SATIETY https://www.ncbi.nlm.nih.gov/pubmed/1... 5% INCREASE IN PROTEIN INTAKE AND WEIGHT MAINTENANCE https://www.ncbi.nlm.nih.gov/pubmed/2... OPTIMAL PROTEIN INTAKE https://jissn.biomedcentral.com/artic... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises allow you to easily progressively overload your abs with weight in order to grow your abs and get them to “pop out” more. In this video I’ll be going through the 4 best weighted ab exercises, and show how you can incorporate them into an weighted ab routine. I often get asked if you should do ab exercises with weights, and in my opinion if you want your abs to “pop” then using a weighted ab routine is a must! MY PROGRAMS: https://builtwithscience.com/bws-free... If you enjoyed the video, please don’t forget to give it a like and subscribe to my channel for more! You can also follow me on Instagram at @Jayethierfit.

To best achieve six pack abs, you need to understand the basic anatomy of the core muscles. First off, there’s the rectus abdominis, which can be further divided into two regions; the upper and lower abs. Given that they’re innervated by different nerves, each of these two regions can be selectively activated with different abs exercises. Next, there’s the obliques which run down the sides of the abs. Lastly, there’s the serratus anterior situated right on top of the ribs. Each of these muscles play a significant role in sculpting out ripped abs. Meaning that your abs workout routine and abs exercises needs to be designed in a way that hits each of these various muscles. In this video, I’ll show you how to craft the best ab workout for a six pack based on both scientific research and our anatomical understanding of the core muscles. So the first ab exercise we’re going to perform in the abs workout routine is the reverse crunch, which effectively favours the lower abs over the upper abs in terms of activation. What you want to do is before you even start, initiate something called posterior pelvic tilt. When you perform a rep, all I want you to think about is curling your pelvis up towards your belly button and think about contracting your lower abs. Build up this movement to roughly 2-3 sets of 15-20 reps done with bodyweight and full control, then move onto performing them weighted and/or with a decline implemented like so for 2-3 sets of 10-15 reps. Next, we’ll move onto high to low woodchoppers, one of the best abs exercises available that works the obliques. For these, you want to keep your arms extended and elbows locked, and then use the one side of your obliques to rotate your torso down and across your body towards the opposite knee. I’d recommend a set and rep range of roughly 2-3 sets of 10-15 reps, and adding more weight as this becomes easier. If you find difficulty with this movement then a viable alternative are bicycle crunches. Next, it’s time to move onto weighted crunches, which enable us to selectively emphasize the upper abs for well-rounded six pack abs. The key is that you’re emphasizing the top down aspect of these movements by focusing on simply bringing the rib cage forward and down towards the pelvis. Your hips should simply remain stationary as you perform each rep. You’ll want to use a moderate rep range of 2-3 sets of 10-15 reps and again, gradually overload these with more weight as your abs develop and strengthen overtime. The last exercise of this abs workout will be something called serratus jabs, which elicits very high activity of the serratus anterior. You can use a band or cable and set it up such that your arm travels upward during the jab. Then you want to simply perform an upward punching motion and reach as far as you can at the end position in order to protract that scapula and fully activate the serratus anterior. Again, use a rep range of 10-15 reps per side for these and overload it overtime by increasing the resistance. So to wrap the best ab workout for a six pack up for you: Exercise 1: Reverse Crunches: 2-3 sets of 15-20 reps (bodyweight) BUILD UP TO: 2-3 sets of 10-15 reps (weighted/decline) Exercise 2: High To Low Cable Woodchoppers: 2-3 sets of 10-15 reps per side OR Bicycle Crunches: 2-3 sets to failure (bodyweight) Exercise 3: Weighted Crunches: 2-3 sets of 10-15 reps Exercise 4: Serratus Jabs: 2-3 sets of 10-15 reps I’d recommend performing this workout 1-3 times per week, which can either quickly be done after your main workouts or on your rest days. Now keep in mind though guys that this abs workout is just one piece of the puzzle. If you truly want to attain ripped abs then you need to pair your workouts with a nutrition plan that helps you both shred off fat effortlessly while providing your muscles with the fuel they need to recover and grow to the best of their ability after each workout. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how to train AND what to eat week after week in order lean down most effectively with science, just like several other members have been able to do with their Built With Science programs, then then take the analysis quiz below to discover which approach is best for you: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo Abs workout PDF download: https://builtwithscience.com/absworko... MUSIC: Music by Ryan Little - Think About You - https://thmatc.co/?l=9E7F675F STUDIES: RECTUS ABDOMINUS https://www.ncbi.nlm.nih.gov/pubmed/8... https://www.ncbi.nlm.nih.gov/pubmed/1... REVERSE CRUNCH https://www.ncbi.nlm.nih.gov/pubmed/8... BICYCLE CRUNCHES https://www.acefitness.org/getfit/stu... SERRATUS JABS https://www.ncbi.nlm.nih.gov/pubmed/1...

Full body workouts are one of the best routines for muscle growth and strength regardless of your training experience. A total body workout 3x/week not only enables you to optimize your training frequency and recovery throughout the week but is also much more time efficient than other workout splits. However, in order to maximize the benefits of a full body workout routine, you need to adequately target all of your major muscle groups within each workout. And you need to do so in a balanced manner such that your muscles grow and strengthen proportionately overtime, leading to not only a more aesthetic physique but also minimizing your risk of injury. In this video, I’ll show you a full body workout for beginners and also an intermediate full body workout with weights that you can get started with right away. And for an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that you’re able to progress as quickly as possible, then simply take my starting-point analysis tool further below to find which program is best for you: https://builtwithscience.com/bws-free... LINK TO FULL BODY WORKOUT A PDF: https://builtwithscience.com/workout-... FIND OUT WHAT PROGRAM IS BEST FOR YOU: https://builtwithscience.com/courses WRITTEN ARTICLE: http://builtwithscience.com/best-full... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: https://soundcloud.com/lakeyinspired Lakey inspired – Moving on STUDIES: Barbell Bench press: http://suppversity.blogspot.com/2011/... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Barbell Back squat: https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Lying dumbbell leg curls: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.sciencedirect.com/science... Standing overhead press: http://suppversity.blogspot.ca/2011/0... Exercise order: https://link.springer.com/article/10.... https://www.sciencedirect.com/science...

Full body workouts (or “total body workouts”) are one of the best workout routines for muscle growth, size, and strength. A full body workout split enables you to train each muscle group sufficiently yet in a much more time efficient manner than other workout routines. But, it’s vital that you structure your full body workout properly in order to reap the benefits that a full body workout routine can provide. In part 2 of this full body workout series, I’ll cover “workout B” to be used in conjunction with “workout A” covered in my previous video. The first exercise is the barbell deadlift. This will be the most taxing movement of the workout and will be used to target the whole posterior chain (glutes, hamstrings, lower back, and upper back muscles). Feel free to use other variations other than the conventional deadlift. The next exercise will be the incline dumbbell press. This exercise will be used to target the upper chest which is often lagging. It’s especially important to include this exercise within this full body workout since in “workout A” we used the flat barbell bench press, which doesn’t prioritize the upper chest. The third exercise here will be the chest supported row. This can be done on an inclined bench with a bar or dumbbells for greater range of motion, on a chest-supported machine, or with the inverted row. The key here is to pick a rowing movement that minimizes spinal loading on the lower back. This helps us better target the upper back muscles since the lower back muscles will already be fatigued from the deadlifts performed in “workout A”. Next, we’ll move onto the Bulgarian split squat. This exercise will compliment the strength of our back squat in “workout A” quite well. If you struggle with balance here, you can start with a lower platform on your back foot and eventually increase the height of this. The fifth exercise will be the dumbbell lateral raise in order to emphasize the lateral deltoid muscle. This, in conjunction with the overhead shoulder press in workout A, will provide the best shoulder growth. The next two exercises will be accessory movements; the incline dumbbell triceps kickback and the high to low cable flies. These will be used to target the long head of the triceps and the lower chest, which hasn’t received much attention given our previous exercise selection. LINK TO FULL BODY WORKOUT B PDF: https://builtwithscience.com/workout-... TAKE MY QUIZ TO FIND OUT WHAT TRAINING PROGRAM IS BEST FOR YOU: https://builtwithscience.com/bws-free... WRITTEN ARTICLE: https://builtwithscience.com/best-ful... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: https://www.vimeo.com/abdohmegahed Facebook: https://www.facebook.com/abdohmegahid Instagram: @abdohmegahed MUSIC: https://soundcloud.com/lakeyinspired Lakey inspired – Better Days STUDIES: Deadlift: https://www.ncbi.nlm.nih.gov/pubmed/2... Incline Dumbbell Press: https://www.t-nation.com/training/ins... https://www.tandfonline.com/doi/full/... https://www.hindawi.com/journals/jsm/... Chest Supported Row & Inverted Row: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.scholarsresearchlibrary.c... Bulgarian Split Squat: https://www.ncbi.nlm.nih.gov/pubmed/2... Dumbbell Lateral Raises: https://www.bisp-surf.de/Record/PU201...

This video is the final installment of my 3-part push pull legs routine series. In this video, we’ll cover your leg workout for the week. The first exercise will be barbell squats, which has been shown to be one of the best quad exercises (not to mention, glute exercises). I’d recommend the front squat over the back squat for two reasons. First, the front squat achieves comparable levels of muscle activation when using roughly 20% lighter weight than the back squat. Second, research has shown that the front squat produces significantly lower compressive forces on the knee as well as reduced lumbar stress when compared to back squats. Regardless, incorporating both into your legs workout is a great idea. Next is the barbell hip thrusts, one of the best glutes exercises available. The hip thrust provides a much greater glutes contraction and puts a high amount of tension and metabolic stress on the glutes when they’re in a shortened position at the top of the movement – something that the squat fails to do. Lastly, hip thrusts are very low impact on the joints and easy on the lower back, yet still enables you to lift heavy weights. Therefore, including them in your push pull legs routine is recommended. The next exercise is the split squats, one of the best quad exercises with considerable involvement from the glutes and hamstrings as well. Include at least one unilateral movement to prevent imbalances from developing over time. Split squats also offer significant advantages over walking lunges. They’re easier and safer to learn, which means that you’ll be able to perform it with full range of motion and a significantly higher glute medius activation. Once your balance improves with this, rather than progressing to walking lunges, you’ll want to then progress to the Bulgarian split squat. And then, once you’re able to comfortably do this variation, what I’d recommend is to progress it once more by performing half of your sets with the contralateral Bulgarian split squat, where you hold just one dumbbell on the opposite hand as your front leg. Lastly, we’re going to include the glute ham raise in your legs workout. It is a great exercise to do so as it elicits the greatest activation of the various hamstring muscles when compared to other common hamstring exercises. In addition, it also forces you to control your bodyweight on the way down or eccentric portion of every rep. This is important given that research has shown that it’s this eccentric strengthening of the hamstrings that seems to be the most important factor for not only enhancing your athletic performance such as with the vertical jump, but also for better protecting your hamstrings from any future potential injuries or imbalances. For calves, I’d simply recommend adding in one standing calf raise exercise and one seated calf raise to ensure that both calf muscles are hit, and a mix of higher and lower rep ranges. To sum everything up for you, here’s what your leg workout could look like: Back Squats OR Front Squats: 3-4 sets of 6-10 reps Hip Thrusts: 3-4 sets of 12-15 reps Split Squats (2 sets Bulgarian, 2 sets contralateral): 4 sets of 8-12 reps (each side) Glute Ham Raise (or Bosu Ball alternative): 3-4 sets of 10-15 reps Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps Seated Calf Raise: 2-4 sets of 10-15 reps To maximize your time and efforts and build muscle in the fastest way possible, then you need to not only carefully select each and every exercise that you perform in your workouts, but you also need to know how to then go about executing and implementing them into your overall routine. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to workout week after week so that you can build muscle most effectively with science, then take the analysis quiz below to discover which approach is best for you: https://builtwithscience.com/bws-free... DOWNLOAD THE FULL WORKOUT ROUTINE HERE: https://builtwithscience.com/pushpull... MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E Filmed by: Bruno Martin Del Campo STUDIES: BB SQUATS https://www.thieme-connect.de/product... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/1... HIP THRUSTS https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.thieme-connect.de/product... https://bretcontreras.com/squats-vers... SPLIT SQUATS https://www.ncbi.nlm.nih.gov/pmc/arti... GLUTE HAM RAISE https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.sciencedirect.com/science...

When it comes to the “best cardio workout” or the “best cardio routine”, there tends to be a lot of confusion. And although cardio is by no means necessary for fat loss given that you’re eating at a calorie deficit through your diet, it can definitely help speed up the process and make things easier in a sense. Now in terms of what is the best form of cardio for fat burning or the best fat burning exercises, you have a lot of potential options. However, one thing you need to prioritize is PREVENTING muscle loss even if your main goal is fat loss – this is what enables your physique to dramatically improve as you lose weight. What’s the best form of cardio to do this? Well, HIIT cardio workouts are definitely something you should include mainly because of its potential muscle sparing properties. HIIT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. However, HIIT is very demanding on the body which is why you should ALSO combine it with a few LISS (low intensity steady state cardio) sessions per week as well. This helps mitigate any potential muscle recovery issues you’d have with HIIT. In this video, I’ll show you how to combine the two in order to set up the best fat burning cardio workout routine! LINK TO MY INSTAGRAM/FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/cardio-w... MY PROGRAMS: https://builtwithscience.com/bws-free... STUDIES: Cardio and muscle loss: https://www.ncbi.nlm.nih.gov/pubmed/2... HIIT vs LISS benefits: https://journals.lww.com/acsm-essr/Fu... https://www.ncbi.nlm.nih.gov/pubmed/2... HIIT cycling benefits: https://www.ncbi.nlm.nih.gov/pubmed/2... , https://www.ncbi.nlm.nih.gov/pubmed/1... When to perform cardio: https://www.ncbi.nlm.nih.gov/pubmed/2... MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Feeling Good Song 2: Lakey inspired – Better days

When it comes to building muscle and adding size to your frame, your muscle building diet is going to be the most important factor that you have to get right. Because simply put, when you implement a proper diet to build muscle, it will enable you to perform that much better in the gym and physically recover and progress that much faster. However, the unfortunate part is that most people are completely lost with what a diet to gain muscle should look like and what the best foods to eat for muscle gain really are. Luckily, in this video we’ll cover exactly what the best diet to gain muscle really is and how to eat for muscle growth. Towards the end of the video, I’ll also provide a muscle building meal plan that you can get started with right away. Enjoy! VIEW MY 4 SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/bws-free... LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!): http://amzn.to/2IBckCt MACRONUTRIENT CALCULATOR: https://builtwithscience.com/muscle-b... FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethier... STUDIES: Calories: https://www.ncbi.nlm.nih.gov/pubmed/2... Protein: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... Carbs/Fats: https://jissn.biomedcentral.com/artic... Spread protein out 4 meals: https://jissn.biomedcentral.com/artic... Liquid calories: https://link.springer.com/chapter/10.... Pre-workout carbs/protein beneficial: https://www.ncbi.nlm.nih.gov/pmc/arti... Egg whites vs whole eggs: https://www.ncbi.nlm.nih.gov/pubmed/2... Omega-3 benefits: https://www.ncbi.nlm.nih.gov/pubmed/2... MUSIC: https://soundcloud.com/lakeyinspired

The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry Big, well-defined, and balanced looking shoulders are essential when it comes to developing a broad, powerful looking upper body. But achieving them is no easy feat. One of the biggest mistakes people make with shoulder training is failing to incorporate enough dumbbell exercises into their routine. Dumbbell shoulder exercises are crucial as they help to prevent muscular imbalances or asymmetries from developing. In this video, we’ll be covering four dumbbell shoulder exercises which will help take your shoulders to the next level. One of the best dumbbell shoulder exercises is the dumbbell shoulder press. The shoulder press can be done standing or seated. Both variations will effectively target the front delt. Dumbbell shoulder presses will also activate the middle and rear delt. This exercise will act as your primary compound movement for the shoulders. There are pros and cons to the seated and standing variations. The next exercise is going to target the lateral deltoids or mid-delt. The lateral deltoid doesn’t receive enough attention from the shoulder press alone. Lateral raises are likely your best bet for growing this portion of your shoulders. Research has consistently shown that lateral raises elicit the highest activation when compared to other common shoulder exercises. Next, we’re going to use the rear delt dumbbell row. This exercise will shift more of the focus onto the rear delts. Rear delt dumbbell rows will also activate back musculature and the lats to a significant extent. This exercise is a great choice to add mass to the rear delts since it enables you to use heavier weights than rear delt isolation movements such as reverse flyes. One of the best dumbbell shoulder exercises for the rear delt is a dumbbell version of the traditional rope face pull. This rear delt exercise can be used to target the rear delts further, and at the same time, strengthen the all-important rotator cuff, mid, and lower traps simultaneously. The rope face pull is highly effective at targeting the rear delts as it incorporates the primary movement functions of the rear delts, but also adds in external rotation. The exercises we’ve previously covered don’t incorporate any external rotation. External rotation is a lesser-known, but still an important function of the rear delts. Feel free to do this as a workout on its own. You can also split it up and add a couple of these exercises to your existing working program. I hope that you were able to see the importance of choosing the right shoulder exercises, but more importantly, performing them correctly. Performing your exercises correctly is just as crucial if you want to build muscle faster while also avoiding injuries. Within my Built With Science programs, you’re provided with detailed breakdowns of various exercises, and the correct form to use. If you need a program which will take you through the process of building an incredible physique, then join today by taking the quiz below to determine what program is best for you: https://builtwithscience.com/bws-free... MUSIC: https://soundcloud.com/lakeyinspired GRAPHICS: Vector art from Vecteezy.com STUDIES: EMG ANALYSIS https://www.ncbi.nlm.nih.gov/pubmed/2... BODY POSITION AND MODALITY https://www.ncbi.nlm.nih.gov/pubmed/2... ANATOMICAL ANALYSES OF LATS https://www.ncbi.nlm.nih.gov/books/NB... ROTATOR CUFF https://www.ncbi.nlm.nih.gov/pubmed/7... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

The Best Science-Based Forearm Workout for Size and Strength When it comes to growing big forearms and improving your grip strength, you need to consider the anatomy of the forearms in order to determine what the “best forearm workout” might be. In this video I’ll show you guys the best forearm exercises combined into a forearm workout to help boost your forearm size as well as your forearm strength (grip strength). This can be used as a forearm workout for mass but is also considered a grip strength workout given the inclusion of the suitcase holds and wrist rollers. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. MY PROGRAMS: https://builtwithscience.com/bws-free... LINK TO WRITTEN ARTICLE: https://builtwithscience.com/forearm-... FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethier... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs Studies Hand grip strength and forearm size: https://www.ncbi.nlm.nih.gov/pmc/arti... Forearm isolation training: https://www.ncbi.nlm.nih.gov/pubmed/1... Brachioradialis: https://www.ncbi.nlm.nih.gov/pubmed/7... Metabolic stress: https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/2... Dynamic training: https://link.springer.com/article/10.... http://onlinelibrary.wiley.com/doi/10... MUSIC: https://soundcloud.com/lakeyinspired “Memories with you” – Lakey Inspired This video has been sponsored by Skillshare.