Do This BEFORE Every Workout! (Guaranteed Gains)

  • Published: 16 May 2018
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    If you do this before every workout you do, I guarantee you will get better gains in no time. I’m not talking about a secret exercise or workout that will pile on slabs of muscle simply by performing 3 sets of 12 reps. No, it’s actually much simpler than that. That said, it’s not going to be easy. In this video, I’m going to make you aware of your own efforts in the gym and hopefully reveal to you how much more you have to give.

    Do I think you are purposely holding back? Not really. I think that many of us simply get comfortable in our workouts. We start to call them workout routines. Nothing should be routine about your training other than the fact that you routinely show up to perform them. When it comes to your intensity levels however when doing your workouts I would bet that you are likely falling a little short in that department.

    I showcase resident ATHLEAN-X trainees Jesse and all pro steelers wide receive Antonio Brown here to point out the difference in training intensity and effort. You can see in a simple landmine plyo just how much effort Jesse was holding back in comparison to Antonio. It’s not that Jesse is lazy or any less committed to wanting to look better. The difference is in the actual work that gets put in when it’s go time and action has to trump desire.

    Antonio Brown’s workout is full of high effort intensity from the first set to the last. Just like on the field, he takes no plays off. He practices like he plays. He trains like every set matters, which it does if you have been watching this channel for any length of time. I say all the time, you can either train hard or you can train long but you can’t do both.

    Once Jesse became aware that his workout intensity wasn’t what it should be, he was instantly able to put in more effort and get much more from the exercise he was doing. And that’s the thing, there is no secret exercise that is meant to force effort. Even a one thousand pound squat performed with crappy quarter rep range of motion is not going to demand a response from your muscles to dramatically improve your body and appearance.

    You have to use full range of motion and use focused effort and intensity that allows you to get the most out of every single rep you do in your workout. This doesn’t mean that you necessarily have to train to failure on every set. If you are training for power for example you wouldn’t want to take your sets to failure. This could create compromised safety since your muscle fatigue could not only impair your explosiveness but also your ability to land safely as in the exercise shown.

    Regardless, the key is that you become self aware of your own efforts before every workout that you do. Once you know that you can likely fall into the trap of taking sets and reps off then you will be more likely to intervene and not do this. Your own conscious awareness of your body’s desire to seek shortcuts should be enough to keep you focused on preventing this path from being taken. From here, it’s all about accumulating more and more of these high quality sets over time.

    The more quality and intensity you can deliver in your training over the course of workout to workout then the faster you will see muscle and strength gains from your efforts. If you are looking for a program that lays out the exact exercises and sets for you to do every single day, head to and get the ATHLEAN-X Training System.

    For more videos on how to increase your strength and muscle mass and the best workouts for building muscle fast, be sure to subscribe to our channel here on youtube at
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Comments • 3 025

    ATHLEAN-X™   9 months back

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

    • Ricardo Rivera
      Ricardo Rivera  4 weeks back

      Everything you said, I agree with. Now my question is, is it possible that when you start working out, and start with taking testosterone pills and protein shakes,is that intake early on, is not really beneficial for you? I only ask, because I like to start natural, and noticed that my friends that don't start natural, usually burn out quicker than me when they run out of pills or protein. Or is that just mental?

    • iamsmartmethinks
      iamsmartmethinks  3 months back

      This is why you rock bro. No bs, old school. None of this fad crap or mainstream status quo junk

    • LightFire 007
      LightFire 007  9 months back

      @ATHLEAN-X Thats gotta be one of the best most honorable clickbaits i've ever seen in my life... Way to take an annoying time wasting habit of trickery youtubers play on viewers and turn it into something productive and valueable. Bravo dude!!

      hahahaha do this before every workout hahaha thats funny

    • Krisztian Pasztor
      Krisztian Pasztor  9 months back

      Thank you for being a positive influence.

  • Gabe
    Gabe  2 days back

    Unleash the beast!

    • Luke Cabell
      Luke Cabell  3 days back

      jessie with the bunnies in the second set

      • Maanas Vohra
        Maanas Vohra  1 weeks back

        This can be watched as a motivational video. Dayum!

        • Rocky Brown ministries
          Rocky Brown ministries  1 weeks back

          150% the truth

          • rockinrowdyjimmyd
            rockinrowdyjimmyd  2 weeks back

            But at what point & when do you know you put in all you got?

            • Hoss V11
              Hoss V11  3 weeks back

              So great, so truthful, yet most of us fail.

              • Mohamed Aalif
                Mohamed Aalif  3 weeks back

                @athlean-x do you know how to recover completely from an MCL sprain ? I have done a lot of physiotherapy therapy and its almost 8 months now.. and its not getting completely better

                • Jewelle Casa
                  Jewelle Casa  3 weeks back

                  i tried this exercise once

                  now it's my soul commenting here

                  • Sloppify
                    Sloppify  3 weeks back

                    This concept is huge. I see people at the gym all the time, fiddling with their playlists, fiddling with their phones, chatting between sets, etc. The key is to FOCUS. Which most people don't do. Don't believe me? Look at Bruce Lee.

                    • Charles Gore
                      Charles Gore  3 weeks back

                      Sounded like you cracked every knuckle of his on that fist bump lol.

                    • moestavernprankcall
                      moestavernprankcall  3 weeks back

                      I have a gripe - you saying actually 419 times in a row. Jesus Christ

                      • Walker Texas Ranger
                        Walker Texas Ranger  4 weeks back

                        I’m guessing it’s sleep
                        I was completely wrong

                        • Key2theUniverse
                          Key2theUniverse  4 weeks back

                          Camera angle

                          • Intkhab Singh
                            Intkhab Singh  4 weeks back

                            Great advice!

                            • Bhavik Bhandola
                              Bhavik Bhandola  4 weeks back

                              This is so true, it's easy to get comfortable, start doing the same weights you're comfortable with a tad bit of work, however that's why the mind body connection can help so much with the effort because you're focused on doing the best you can!!!

                              • Marcus IsGod
                                Marcus IsGod  4 weeks back

                                Very helpful video for me.
                                Nice work.

                                • Samuel Harris
                                  Samuel Harris  4 weeks back

                                  What to do before working out for gains

                                  It’s not what you do before workout whatytttttt

                                  • Blazed Bear
                                    Blazed Bear  4 weeks back

                                    Thank you sir 🖖🏿

                                    • Marcel Hidalgo
                                      Marcel Hidalgo  4 weeks back

                                      Wait, so is he telling me to do that jump before my next work out or is he telling me to watch out for my level of effort in every exercise?

                                      • Clayton S
                                        Clayton S  4 weeks back

                                        Marcel Hidalgo Effort

                                    • Ken Allen
                                      Ken Allen  1 months back


                                      • Bradley Nair
                                        Bradley Nair  1 months back

                                        Jeff is like a father to me

                                        • C M
                                          C M  1 months back

                                          Pukemode otw!!

                                          • William Zykowski
                                            William Zykowski  1 months back

                                            Thx for the vid and the motivation. Almost threw op doing My last workout. And My chest pump got so big it Almost blocked My airway. No joke

                                            • Sir Nicholas D
                                              Sir Nicholas D  1 months back

                                              That workout looks needlessly dangerous but I agree with effort

                                              • Gillian Guevara
                                                Gillian Guevara  1 months back

                                                Loving it🙏🏽🤩🧚🏽‍♀️

                                                • Joseph Davis
                                                  Joseph Davis  1 months back

                                                  The 2nd week of "Torcher" in Max/Size almost brought me to tears today. Hell with it, I cry at the gym, I cry at the gym.

                                                  I have set the bar WAY TOO LOW in my life. "Max/Size" helps me realize this. I'm 57.

                                                  • Wayne Jones
                                                    Wayne Jones  1 months back

                                                    Thank you !! I know I can do more

                                                    • Blake Johnson
                                                      Blake Johnson  1 months back

                                                      I'm going to use this when I work out today

                                                      • Jeremy Nunya
                                                        Jeremy Nunya  1 months back

                                                        This is absolute truth. I realized I have to wreck at least one muscle group in a session, put real effort in. Keep progressing.

                                                        • Ray Tsinnie
                                                          Ray Tsinnie  1 months back

                                                          Very helpful and very truthful about working out more and harder!!

                                                          • StickMan1316
                                                            StickMan1316  1 months back

                                                            Great lessons this can apply to any even trying to reach your career goals.

                                                            • Mario Rodriguez
                                                              Mario Rodriguez  1 months back

                                                              Skeleton: Get it right Jesse.

                                                              • Motor Enthusiasting
                                                                Motor Enthusiasting  1 months back

                                                                Jesse isn't a fucking pro athlete, that's the difference!

                                                                • Caleb Edward Shoemaker
                                                                  Caleb Edward Shoemaker  1 months back

                                                                  The difference here was Jesse's best without v. Jesse's best with mentorship

                                                                  • Juan Bretado
                                                                    Juan Bretado  1 months back

                                                                    Thanks man i needed this

                                                                    • Stefan
                                                                      Stefan  1 months back

                                                                      Click bait

                                                                      • Ikazu__Wolf Gamer
                                                                        Ikazu__Wolf Gamer  1 months back

                                                                        Hahahha that dumbmail hahaha

                                                                        • Jeff the killer
                                                                          Jeff the killer  1 months back

                                                                          Me: *exercises till death*

                                                                          Jeff:you can do better

                                                                          • CageCat
                                                                            CageCat  1 months back

                                                                            But is it good for your body to go all out with every exercise? Doesn't it lead to burn out, especially if you don't use some type of supplement?

                                                                            • Jeeses99
                                                                              Jeeses99  1 months back

                                                                              Music REALLY helps. I suggest everyone trains with music. It's better if the gym doesn't have music and you play your own because the music at the gyms that do play music are usually playing whatever trash is popular now.

                                                                              • Varun Aggarwal
                                                                                Varun Aggarwal  1 months back

                                                                                Tried this as a part of the perfect leg workout.. so difficult to even lift my foot.. can't wait to improve it to a jump level

                                                                                • Yash Siwach
                                                                                  Yash Siwach  4 weeks back

                                                                                  Varun Aggarwal ae chodu first of all stop eating your oily sabzi and nut crackers.

                                                                              • Michal Dunn
                                                                                Michal Dunn  2 months back

                                                                                What is the workout called??

                                                                                • Random Ramailo
                                                                                  Random Ramailo  2 months back

                                                                                  I am a huge fan of urs and a regular user of ur content..u r doing such a fantastic job.
                                                                                  Keep it up

                                                                                • Soulja B
                                                                                  Soulja B  2 months back

                                                                                  This video is legendary bro, thank you for motivating us !

                                                                                  • Lance Sullivan
                                                                                    Lance Sullivan  2 months back

                                                                                    I got convicted watching this. Lesson learnt

                                                                                    • 廖振凱
                                                                                      廖振凱  2 months back

                                                                                      Best motivation video ever.

                                                                                      • Aditya Borse
                                                                                        Aditya Borse  2 months back

                                                                                        I love your honesty in every video, Thank you.