7 "SISSY" Exercises for "BAD ASS" Muscle Gains!

  • Published: 25 April 2018
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    There are exercises you likely avoid because you either don’t want someone seeing you doing them or you have heard them called “sissy” exercises by other gym goers. In this video, I’m going to show you not only why you need to be doing these but how not doing these is actually holding back the muscle gains that you should be seeing from your workouts.

    There are 7 exercises in particular that I’m going to showcase. The first is the much maligned triceps kickback. This is supposedly one of those “muscle shaping” exercises for your triceps that is incapable of building muscle mass. This couldn’t be further from the truth. When you realize that heavy weights are not the only way to add mass, but focused tension to the working muscle then you see how powerful the kickback can become.

    Due to the fact that the triceps are being fully contracted through both elbow extension and shoulder extension, the long head of the muscle is maximally hit. Stop avoiding this exercise because you have to use lighter weights to perform it. Instead, try to generate as much tension as you can on every rep and you’ll start to see triceps size because of it.

    Next is the angle and devil exercise for your upper back. Here you are likely to use either 5 pound plates or nothing at all, showcasing yet again that heavy weights is not the only key to muscle growth. In this case, it should underscore just how imbalanced the strength is between your front sided muscles like your chest and shoulders and those in your upper back and give you even more reason to make sure you start doing more of these.

    The shoulder side lateral raise is another one of those exercises that people tend to want to load up to perform it with heavy dumbbells. The problem is, when you do this you wind up using a lot of momentum and ruining the focus on the side delt head. Instead, what you want to do is drop the ego and the weights you’re using to slow down the reps and force the middle delt to do more of the work. You should feel the incredible burn if you are doing this right.

    Next we have to hit the legs and here it is even harder to convince someone to use light weights to perform the exercises. In this case, the exercise itself is a tough pill to swallow since it is one of the classic old school exercises done in Jane Fonda aerobics, the side left lift. That said, you are likely going to be shocked by how weak you are in your muscles in and around the hip. Do 50 of these and see if you can tolerate the burn (or even complete all the reps).

    Finally, any exercise using the physioball may come with a stigma of being outdated or ineffective. Neither of these could be further from the truth. In fact, the physioball allows us the opportunity to do closed chain hamstring work without having to risk damage to our hip flexors from doing the standard machine version of the movement. We can also hit the often underdeveloped glutes for a double bonus on the equipment.

    If you are looking to get the most out of every single exercise you do and are less concerned about your ego since you’re focused on getting crazy fast muscle gains, then you should start training like an athlete. There are no unimportant muscles in the ATHLEAN-X program available at http://athleanx.com and your body will quickly realize it. Start training like a pro today and watch how quickly you make gains never thought possible.

    For more videos on the worst exercises to avoid and the best exercises for building muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Comments • 2 505

    ATHLEAN-X™   11 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


    • Edgar Gonzalez
      Edgar Gonzalez  3 months back

      I wasn’t clear on what I would be working out on the second workout bringing back the 5lbs. Is it working out my back?

    • Kinetic Fitness Club
      Kinetic Fitness Club  4 months back

      Oh you are so beautiful ❤️ with the Victorian shirt

    • john hanrahan
      john hanrahan  6 months back

      @Tamás Nyapi Unless you look like you're tuning up fir the Bolshoi Ballet, I wouldn't worry about it. Besides, you're there for YOU not them.

    • אַשְׁחִית שְׁקָרִים
      אַשְׁחִית שְׁקָרִים  7 months back

      I want that shirt, where'd you get it?
      Not to be nerdy, but this is going to sound Nerdy. It looks like a shirt a character in a game I have has.
      Yeah, that was pretty nerdy.
      On the upside, I no longer have nerd neck. Thanks for the vids.

    • Tamás Nyapi
      Tamás Nyapi  7 months back

      ATHLEAN-X™ I use the “yoga” ball every time for stretching my back and people look at me in the gym like I was sissy

  • C W
    C W  1 days back

    I get so much crap for the “jane fondas”, but I do not care. Most people have weak hip abductors. People in my classes hate them. Lol

    • Diego QR
      Diego QR  5 days back

      Backstreet Boy 😂

      • Hai Nguyen Thanh
        Hai Nguyen Thanh  6 days back

        I came here to see whatever those “sissy” exercises were but instead saw Jeff murdering fragile masculinity in a ditch.

        • Cindy Higgins
          Cindy Higgins  1 weeks back

          Why do you hate sissy squats

          • Sugar Daddy
            Sugar Daddy  1 weeks back

            Jefferson, 1st Count of Cavaliere challenging you to a sword duel.

            • Gamabunx
              Gamabunx  1 weeks back

              5:12: Basically showing us the real training we all need here: BED TRAINING !

              • Bobby Dirani
                Bobby Dirani  1 weeks back

                Seinfeld Puffy shirt lol

                • Trace Fisher
                  Trace Fisher  2 weeks back

                  I didn't know you owned a shirt bro...

                  • Max Power
                    Max Power  2 weeks back

                    That shirt reminds me of a SEINFELD episode hahaha

                    • Ryan Hou
                      Ryan Hou  2 weeks back

                      Thanks you sense

                      • EricoChico
                        EricoChico  2 weeks back

                        i used to always do 30 lb + for delt work...lowered it to 10 and loving it

                        • Sal's Garage
                          Sal's Garage  2 weeks back

                          Jerry Seinfelds puffy shirt lol

                          • Rachel Habraken
                            Rachel Habraken  2 weeks back

                            Hamstring curls are legit tho and I love them, especially paired up with stabilization and activation stuff (because I'm a wonky human 🤣)

                            • El Nieto PR
                              El Nieto PR  2 weeks back

                              Jeff, I counted 5 sissy exercises, where's the other 2?

                              • Kyle
                                Kyle  3 weeks back

                                Doss this count as jeff wearing a shirt or not?

                                • rizhall
                                  rizhall  3 weeks back

                                  Whoo, I was feeling bad that I needed to use 12lbs for side lateral raises.

                                  • Wileorn
                                    Wileorn  3 weeks back

                                    I want a pirate shirt.

                                    • Christy C
                                      Christy C  3 weeks back

                                      You're hot as f*ck....keep it up. 💖

                                      • Tu Madre
                                        Tu Madre  3 weeks back

                                        Jeff does looks like a badass

                                        • André Adami
                                          André Adami  3 weeks back

                                          Try nordic hamstring curls... looks easy

                                          • REAPER of GLORY WR
                                            REAPER of GLORY WR  3 weeks back

                                            I almost thought that was a judo gi.

                                            • Lukasz Czerwinski
                                              Lukasz Czerwinski  4 weeks back

                                              Question regarding the upper back exercise with the 5 lbs weights (exercise #2)... why wouldn’t you want to straighten your arms all the way out in front of your body with the goal to get your biceps to touch your ears? Love the vids! Keep them coming.

                                              • Steve Martin
                                                Steve Martin  1 months back

                                                I've done some of these in a predominantly female class at the gym, absolutely destroyed me.

                                                • juan pablo moreno rodriguez

                                                  Hola me gustan mucho tus vídeos, please in spanish.

                                                  • David E Luciano
                                                    David E Luciano  1 months back

                                                    U the man

                                                    • glamm7runner
                                                      glamm7runner  1 months back

                                                      All good exercises, one thing I would change is to reposition the Jane Fonda’s with a little more internal hip rotation to isolate the gluteus medius more

                                                      • Matthew Ondricek
                                                        Matthew Ondricek  1 months back

                                                        I LOVE YOUR VIDEOS JEFF! :)

                                                        For lateral raises, I've been stopped by more than one person at the gym for "leading with my hands instead of my elbows --" is that an issue?
                                                        It looks like that's what Jeff is doing here.

                                                        Where should my wrists be relative to my elbow???

                                                        • Inurbane
                                                          Inurbane  1 months back

                                                          Was playing a game while watching the video on and off. Looked away and then back to be blasted with 5:05

                                                          • selfinflictedjoy
                                                            selfinflictedjoy  1 months back

                                                            That shirt reminds me of the Jerry Seinfeld episode of the pirate shirt

                                                            • Zachary Glover
                                                              Zachary Glover  1 months back

                                                              “Your gonna be the first pirate, Jeff!”

                                                              - Jesse

                                                              “But I don’t wanna be a pirate!”


                                                              • Joseph Silva
                                                                Joseph Silva  1 months back

                                                                Hahaha, badass is more than just being arrogant and muscular.

                                                                • Mr. JACOBSON
                                                                  Mr. JACOBSON  1 months back

                                                                  Thank you.

                                                                  • Eric Sweatt
                                                                    Eric Sweatt  1 months back

                                                                    How do you feel about the sissy squat machine? Is a good machine to use?

                                                                    • Angella Lamb
                                                                      Angella Lamb  1 months back

                                                                      Just saying dig the shirt! And thanks for all your videos, I’m starting your program and already more comfortable in my own skin!

                                                                      • mrgrinch13
                                                                        mrgrinch13  1 months back

                                                                        Jeff must be friends with Jerry Seingfeld.

                                                                        • Ben white
                                                                          Ben white  2 months back


                                                                          • Anonymous 420
                                                                            Anonymous 420  2 months back


                                                                            • eddy badger
                                                                              eddy badger  2 months back

                                                                              Give it to Jesse bro!!!! 😆

                                                                              • Ted P
                                                                                Ted P  2 months back

                                                                                Jerry Seinfeld is looking ripped

                                                                                • WasGibtEs Leute
                                                                                  WasGibtEs Leute  2 months back

                                                                                  Nice shirt: The Fearless Vampire Killers aka Dance of the Vampires

                                                                                  But not Renaissance as one stated more Barock, I assume.

                                                                                  • Blind side
                                                                                    Blind side  2 months back

                                                                                    No sissy squats 😢?

                                                                                    • meowtrox1234
                                                                                      meowtrox1234  2 months back

                                                                                      @5:25 This aint pornhub

                                                                                      • meowtrox1234
                                                                                        meowtrox1234  2 months back

                                                                                        It s 2 am and why am I watching this?

                                                                                        • Jorrun
                                                                                          Jorrun  2 months back

                                                                                          Jeff should be posing for the cover of a romance novel with that shirt

                                                                                          • M Howard
                                                                                            M Howard  2 months back

                                                                                            Omg! That’s what Jeff looks like with a shirt on! Lol

                                                                                            • Randy NoLastName
                                                                                              Randy NoLastName  2 months back

                                                                                              This guy is just so full of information 😭. Bigg'o thanks JC

                                                                                              • IGNAZZIO M. FLORES
                                                                                                IGNAZZIO M. FLORES  2 months back

                                                                                                Yeah give it to Jessy