The 6 Best Lifts for NEW Muscle Growth (GUARANTEED!)

  • Published: 19 May 2019
  • Even if you’ve been performing the best lifts and exercises for muscle growth, you may not be seeing all the gain you should be from your training. In this video, I’m going to show you the 6 best lifts you can add to your main foundational strength exercises to get much more from them. You have to remember, you are and always will be only as strong as your weakest link. The goal of this collection of movements is to show you how to strengthen those weak links once and for all.
    We start with the deadlift. One of the hardest parts of this exercise is the initial break of the bar off the ground. It is literally why this movement is called the deadlift since this requires that you are able to perform this from a dead stop without momentum. The ability to do this well is going to depend on your ability to drive force into the ground through your legs and to have strength and stability in your upper back when you pull.
    If you find that you are not able to drive through the ground with force, you will want to start incorporating heavy dumbbell lunges as an accessory movement in your leg training. The lunge forces you to have to push hard through the foot into the ground to not only drive the weights you are holding but your entire body back up to a standing position. You want to handle heavier weights than you are used to in order to get the most carryover to the deadlift.
    On the other hand, if you are able to generate good force through your feet but cannot maintain the stability of your upper back through the initial pull then you need to do something about this. I found that the chest supported barbell row was one of the most helpful accessory exercises I could do to improve this. By removing the legs from the equation, I learned how to be able to pull heavier weights with just the strength of my back, so that when the legs were added back in as during the deadlift, I was able to pull significantly more weight as a whole.
    The squat is another movement that can be aided with the right accessory lift. Here you want to figure out a way to strengthen your glutes since they need to be the main driver and initiator of the upward lift of the bar from the bottom of a squat. The weighted hyperextension is a great way to do this.
    To improve your ability to do the overhead shoulder press you want to consider just how much your body will rely on your feet and legs if you give it a chance. Even if you are not doing a push press and are trying to be more rigid with your form by performing a strict press, the ground reaction forces initiated during any standing variation of the press is going to incorporate the legs too much. In order to get stronger in the OHP you would want to sit down and perform a Z press as shown to isolate the strength of the shoulders.
    The video wraps up with discussions of how to improve scapular strength for the pullup by doing weighted scap pulls as well as the face pull for improving pretty much every lift you do. The main point is, there are big lifts that you should be including in your training in order to compliment the heavier compound foundational movements in your training. Doing them both will make your performance on the big lifts improve that much faster.
    For a complete training program that not only trains you with the big lifts but shows you the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today.
    For more videos on how to get stronger and the best way to perform a deadlift, be sure to subscribe to our channel here on youtube via the link below and turn on your notifications so you never miss a new video when it’s published.
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Comments • 1 420

    ATHLEAN-X™   Před 3 měsíci

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Raul De Abreu
      Raul De Abreu  Před 6 dny

      Yes Master Jeff... I will do!!!

      • AverageJak
        AverageJak  Před měsícem

        sitting on the floor with striaght legs is really not a good idea. better to just to sit in a chair position. theres jsut too much chance that momentum will move you out and then all of a sudden youre in trouble. Jeff is good 80% of the time.. but in trying to create videoes over 7-8 years.. he either has to regurgitate stuff again, contradict himself, or come up with random stuff.. bottom line.. most people here want to look good, get bigger and also stay healthy.. you dont need to do all this random crap to achieve that. if you look at jeff. decent arms, ok chest.. but really poor back, and poor legs.. hes not the defintion of a great physique.. hes just super cut.. how small does he look with his t shirt on??

        • Okasha Zia
          Okasha Zia  Před 2 měsíci

          can believe your 41 years old amazing body bro😎

          • AlexByxor
            AlexByxor  Před 3 měsíci

            Jeff! I always get pain in my wrist when I do pushups but I never get it when I do other exercises like incline dumbbell press. Do you have any idea why?

            • Mrinal Lama
              Mrinal Lama  Před 3 měsíci

              ATHLEAN-X™ please make a video on knock knee

              • Max Power
                Max Power  Před dnem

                Will facepulls help with your sex life.....of course. lol Aug 23 2019

                • Kedar B
                  Kedar B  Před dnem

                  Hey Jeff, A long-time fan of the channel. Love your videos and that you help so many people improve the quality of their lives through fitness and real advice. I was wondering, would the Z press have any kind of effect on the sacrum? Should you avoid it if you have problems in your sacrum or feel uncomfortable sitting with your legs out in front of you? Cheers and much love from India!

                  • Harm Enforcer
                    Harm Enforcer  Před 2 dny

                    Face pulls are probably written in most religious books and have been passed down through oral tradition for thousands of years.

                    • mario balderrama
                      mario balderrama  Před 3 dny

                      Sheeeeh!!! It's a workout alone listening to your slobber mouth,,,little man.

                      • TacoStanMan
                        TacoStanMan  Před 9 dny

                        Me: “Okay, I’ll scroll through Jeff’s channel and add potentially useful videos to a playlist” Also Me: *adds every single video I come across*

                        • Luis Padilla
                          Luis Padilla  Před 9 dny

                          "When you're deep you cant get out of the whole" A.K.A No pullout game.

                          • Warrior At The Wall
                            Warrior At The Wall  Před 11 dny

                            Great tips!

                            • Phill Mosher
                              Phill Mosher  Před 14 dny

                              Thank you! My Son's and friends referred me to your video. I include the face pull after all my work outs and I've also added those wonderful Barbell hip thrust to my leg days... I've killed my legs every time! Thank you for what you do!

                              • Ed B
                                Ed B  Před 18 dny


                                • Money Mac
                                  Money Mac  Před 25 dny

                                  Squeeze your butt cheeks together - Jeff C Athleanx. Com

                                  • Naveen Reddy
                                    Naveen Reddy  Před 26 dny

                                    Notes to Self: Accessory lifts for Deadlifts: - Chest Supported Row for Upper body strength and stability for Deadlifts 1:31 - Dumbbell Reverse Lunge 2:38 - Dumbbell forward Lunge 3:16 Note: Dumbbell forward/reverse Lunges improves Leg Driving into the ground for better Deadlifts Accessory lifts for Squats: - Variation of Glute Ham Raise 4:19 This exercise help you get out of the hole at the bottom of the squat Note: This exercise improves Glute Strength and Lower back strength which will help in Squats, Deadlifts, etc. Accessory lifts for Overhead Shoulder press: - Z press 6:18 Accessory lifts for Pulling Strength: - Weighted Pull ups - Weighted Scap Pulls 8:25 - Bodyweight Scap Pulls 8:52 (scaled to beginner) - Scap Pulls using Lat Pull Down machine 9:02 (scaled to Intermediate athlete) Note: These exercises improve Scapular Strength for Shoulder Stability which will help you in Pull-ups, weighted Pull-ups, etc. Accessory lift for all exercises: - Face Pulls Press ups 9:52

                                    • AC Fonzo
                                      AC Fonzo  Před 6 dny

                                      Thanks mate!

                                      • Chris Ding
                                        Chris Ding  Před 27 dny

                                        He doesn't talk about recovery, how stress is being managed. more is not always better especially for novices

                                        • TPM 2019
                                          TPM 2019  Před 28 dny

                                          I even get a closer shave since I've been doing facepulls.

                                          • nosmoya
                                            nosmoya  Před měsícem

                                            6:38 you're hanma yujiro...

                                            • N T
                                              N T  Před měsícem

                                              Jeff: *smiling and thinking * His wife : he must be thinking about some other woman Jeff: * ah face pulls you beauty *

                                              • Aaron Osborne
                                                Aaron Osborne  Před 2 měsíci

                                                4:32 you're arching your back when performing the exercise. Isn't the idea to hip hinge and not arch?

                                                • Izzy Durosier
                                                  Izzy Durosier  Před 2 měsíci

                                                  man he's mad thicc

                                                  • Edgar rivera
                                                    Edgar rivera  Před 2 měsíci

                                                    Facepull 😍

                                                    • Data Mining
                                                      Data Mining  Před 2 měsíci

                                                      The face-pull here contradicts another video where you showed strictly face-pulls. You mentioned in the other vid to have the starting position of the rope higher, you used two ropes as well. Here, you're showing it from below your chin level and only one rope.

                                                      • Mark Ramnarain
                                                        Mark Ramnarain  Před 2 měsíci

                                                        Mr. Jeff,i think you deserved a medal for helping out your many viewers and subscribers with this youtube channel. I've never felt motivated like this before as a 16 year old. I wanna thank you for sharing these amazing tips and for the hardwork you've put into making these quality videos. Once again, you deserve a medal in doing this. Respect!💪

                                                        • o.
                                                          o.  Před 2 měsíci

                                                          2:50 Thank you so much for the information. I have problems with my knees. That really made my leg day easier.

                                                          • HENC
                                                            HENC  Před 2 měsíci

                                                            1:56 2:36 4:19 6:19 7:19 9:52

                                                            • Vick Young
                                                              Vick Young  Před 2 měsíci

                                                              This dude is the best🙏🙏🙏🙏

                                                              • akshith juluri
                                                                akshith juluri  Před 2 měsíci

                                                                One pull to build them all.... Jeff to Facepulls :MY PRECIOUS... Lol

                                                                • bader farhan
                                                                  bader farhan  Před 2 měsíci

                                                                  Yes Jeff always coming with that heat much love bro 👊🏽

                                                                  • Leo Cub
                                                                    Leo Cub  Před 2 měsíci

                                                                    Ive got to the point where i just save all Jeffs videos

                                                                    • Gabriel salgado
                                                                      Gabriel salgado  Před 2 měsíci

                                                                      Got a question I'm 36 I've been going to the gym for a few months but I dont seem to be able to breakdown my biceps chest legs or any muscles at all. I mostly do all my sets to failure 3 the reduce weight do another 3 to failure. But it seems that I recover withing minutes. I stop taking supplements I take vitamins and flaxseed oil pills but that's about it. I'm getting stronger but I'm not gaining anything

                                                                      • Evan LeClaire
                                                                        Evan LeClaire  Před 2 měsíci

                                                                        Jeff, can you do a video on proper walking technique? I've noticed that everyone walks a little different but, for the sake of longevity and proper use of our body I'd love to see a video that goes into this. Thanks

                                                                        • Sebbe Ballrog
                                                                          Sebbe Ballrog  Před 2 měsíci

                                                                          You're the best Jeff. Love you man.

                                                                          • Samuel Couture
                                                                            Samuel Couture  Před 2 měsíci

                                                                            thank you so much

                                                                            • IASONAS BOIDANIS
                                                                              IASONAS BOIDANIS  Před 2 měsíci

                                                                              FACE PULLS???

                                                                              • d1sturrb
                                                                                d1sturrb  Před 2 měsíci

                                                                                I don't know why the rope was at belly height instead of head hight. Usually Jeff tells us to do face pulls from above??

                                                                                • Curtis
                                                                                  Curtis  Před 2 měsíci

                                                                                  He's doing the overhead press variation. Need the resistance down for that.

                                                                                  • Wesley Snoek
                                                                                    Wesley Snoek  Před 2 měsíci

                                                                                    started doing face pulls when Jeff first suggested it and apparently it was the best decision I ever made

                                                                                    • Dillon Maher
                                                                                      Dillon Maher  Před 2 měsíci

                                                                                      Fantastic video! I have to say Jeff after all these years you still continue to impress

                                                                                      • Jrad 84
                                                                                        Jrad 84  Před 2 měsíci

                                                                                        Why are you doing face pulls differently to your dedicated face pull demonstration where you use 2 ropes instead of 1...just asking

                                                                                        • Mr. Knowledge
                                                                                          Mr. Knowledge  Před 2 měsíci

                                                                                          I prefer lifting a pork while I eat Has to be the best lift

                                                                                          • horacebury
                                                                                            horacebury  Před 2 měsíci

                                                                                            Hey Jeff, I have impinged super soinatus in my right shoulder. Would you advise against some of the things in this video or simply go lighter? I use a dynaband daily. Thanks man, love the content as always!

                                                                                            • Suhail Tareen
                                                                                              Suhail Tareen  Před 3 měsíci

                                                                                              Didnt jeff say u should do ur face pulls high to low.. here he's starting low to high.. honestly im seeing many contradictions from im

                                                                                              • Suhail Tareen
                                                                                                Suhail Tareen  Před 3 měsíci

                                                                                                Didnt jeff say u should do ur face pulls high to low.. here he's starting low to high.. honestly im seeing many contradictions from im

                                                                                                • delbomb3131
                                                                                                  delbomb3131  Před 3 měsíci

                                                                                                  Lol the first 2 notes in my notebook from 7 years ago when I worked with a buddy who's a body builder "squats are important" "deadlifts do lots at once" bloody brilliant...

                                                                                                  • MrKickButt69
                                                                                                    MrKickButt69  Před 3 měsíci

                                                                                                    I get shoulder pain during deadlifts

                                                                                                    • TheAndroidftw
                                                                                                      TheAndroidftw  Před 3 měsíci

                                                                                                      oh boy.. the picture he painted in my mind when talking about glutes..

                                                                                                      • Chamanlal Sharma
                                                                                                        Chamanlal Sharma  Před 3 měsíci

                                                                                                        Still can't do a pull up... Obese here. Can anyone offer any tips

                                                                                                        • True Story
                                                                                                          True Story  Před 3 měsíci

                                                                                                          There was 9:33 of foreplay before i climaxed...

                                                                                                          • Kiwi Peewee
                                                                                                            Kiwi Peewee  Před 3 měsíci

                                                                                                            Hey Jeff! My gym doesn’t have the hip extension machine, what can be a good alternative for that? Thank you so much for your videos!!

                                                                                                            • barak uziel
                                                                                                              barak uziel  Před 3 měsíci

                                                                                                              I just wanna say thank you Jeff. not for this specific video, or any other video, and not even for your inspiring words and tutelage. I wanna say thank you because you're the only one keeping it REAL. instead of selling your training programs, you chose to provide all of us with your knowledge and experience free of charge and with true honest helpful intent, and that is admirable!! your approach caused a serious change in my lifestyle just out of pure respect to you and your profession. we all sincerely thank you!

                                                                                                              • Dev4stating x
                                                                                                                Dev4stating x  Před 3 měsíci

                                                                                                                Can you do a full episode on the Z press? I have never heard of this

                                                                                                                • MrArjay123
                                                                                                                  MrArjay123  Před 3 měsíci

                                                                                                                  Be careful guys. These 6 excerise also are killing your gains

                                                                                                                  • maxim yakovlev
                                                                                                                    maxim yakovlev  Před 3 měsíci

                                                                                                                    i wish i could be Jeff....i would be so happy

                                                                                                                    • maxim yakovlev
                                                                                                                      maxim yakovlev  Před 3 měsíci

                                                                                                                      Athlean-X----subscribed july 2016----still watching

                                                                                                                      • David Saenz
                                                                                                                        David Saenz  Před 3 měsíci

                                                                                                                        What is an alternative to the glute-ham raise if you are working out at home and you have that sweet bench.???

                                                                                                                        • David Saenz
                                                                                                                          David Saenz  Před 3 měsíci

                                                                                                                          What is an alternative to the glute-ham raise if you are working out at home and you have that sweet bench.???

                                                                                                                          • Ionut Daniel Andrei
                                                                                                                            Ionut Daniel Andrei  Před 3 měsíci

                                                                                                                            I don’t think there is any chanel on youtube with better or more info than Jeff’s. Congrats man for being the best of the best. The hard work can be seen by the years you’ve been around with your videos!

                                                                                                                            • Jesus Is Everything
                                                                                                                              Jesus Is Everything  Před 3 měsíci

                                                                                                                              And now onto the facepush

                                                                                                                              • David Sikent
                                                                                                                                David Sikent  Před 3 měsíci

                                                                                                                                I knew Face pulls was the ultimate answer before even watching this video

                                                                                                                                • Dan smith
                                                                                                                                  Dan smith  Před 3 měsíci

                                                                                                                                  Scapula pullups where we dont really use the arms much, have been a miracle for me that has improved my shoulder mobility. I was unable to do a shoulder press as i had lost flexibility. I was stuck with just bench pressing for all my presses. I tried many different scapula stretchers etc with no effects. But the scapula pullup has been great. I think i original pulled something in my shoulder blades. FacePulls are also a great exercise that have help my benchpress and add beef to my delts even though i use light weights for rotator cuff work.

                                                                                                                                  • Brien Bell
                                                                                                                                    Brien Bell  Před 3 měsíci

                                                                                                                                    On these supplemental exercises, do you recommend doing them on the same days as the big lifts, or on another day? If on the same day, before or after? What is the best way to program them, if going through AX-1?

                                                                                                                                    • Striker Thunderlick
                                                                                                                                      Striker Thunderlick  Před 3 měsíci

                                                                                                                                      Do you ever get bored?

                                                                                                                                      • Ben Yah
                                                                                                                                        Ben Yah  Před 3 měsíci

                                                                                                                                        great vid i will start doin these movements asap👍👍👍👍👍

                                                                                                                                        • Derek A
                                                                                                                                          Derek A  Před 3 měsíci

                                                                                                                                          Don't forget to walk.

                                                                                                                                          • Jerry G
                                                                                                                                            Jerry G  Před 3 měsíci

                                                                                                                                            I have herniated discs in my L4,5 and S1 do you recommend these exercises for people with this injury?

                                                                                                                                            • Kunal Kumar
                                                                                                                                              Kunal Kumar  Před 3 měsíci

                                                                                                                                              Amazing Jeff Shishou! Thank you for your comprehensive videos! Getting to know our body mechanics have so much impact on our daily lives.

                                                                                                                                              • Spartan Crown
                                                                                                                                                Spartan Crown  Před 3 měsíci

                                                                                                                                                I have nothing but problems with my shoulders and it sucks. Shoulder press popping and pain, lay pull down popping and pain. Just about anything short of laying on my back and doing a bicep curl basically. Makes it near impossible to really push myself.

                                                                                                                                                • Jose Flores
                                                                                                                                                  Jose Flores  Před 3 měsíci

                                                                                                                                                  Hi guys I'm doing a presentation of Jeff and his Athlean-X programs and how this actually started and well I've been doing research and there is some stuff that I can't find online I was wondering if anyone can help me with a few of the question I need for my presentation if you happen to actually know or if you know were I can find some of this stuff I would greatly appreciate it. 1. How much money did they need to start up the program & how did they get that money? 2. How was their operation to start with (i.e. size of facility, number of employees and/or hour per week they worked, etc.) 3. How did they get from where they start to were they are now? 4. How long did it take to be profitable? 5. What is their current situation? (i.e. number of employees, gross sales per yea, net profit per year, size of current location and/or number of location) 6. How much is their business worth? (keep finding different amounts online so just have to ask to make sure)

                                                                                                                                                  • SwaveyTellem
                                                                                                                                                    SwaveyTellem  Před 3 měsíci

                                                                                                                                                    Started doing facepullsnlike this... best decision ever

                                                                                                                                                    • AlexByxor
                                                                                                                                                      AlexByxor  Před 3 měsíci

                                                                                                                                                      Jeff! I always get pain in my wrist when I do pushups but I never get it when I do other exercises like incline dumbbell press. Do you have any idea why?

                                                                                                                                                      • AlexByxor
                                                                                                                                                        AlexByxor  Před 3 měsíci

                                                                                                                                                        @Brandon I should have known.

                                                                                                                                                        • Brandon
                                                                                                                                                          Brandon  Před 3 měsíci

                                                                                                                                                          You can fix that with facepulls.

                                                                                                                                                          • Nicholas Hooten
                                                                                                                                                            Nicholas Hooten  Před 3 měsíci

                                                                                                                                                            Time to do some face pulls!

                                                                                                                                                            • Mike Price
                                                                                                                                                              Mike Price  Před 3 měsíci

                                                                                                                                                              Jeff, my right elbow later tendon clicks while benching Or pressing. It's like it's loose and pops out of place rowing down and rolls, pops in pressing up. It causes inflammation. I take fish oil and glucosamine and have tried forearm exeri, but nothing seems to stop this. Is there anything special or specific I can stop this problem with? Please inform me.

                                                                                                                                                              • Sanjiwan Jethoe
                                                                                                                                                                Sanjiwan Jethoe  Před 3 měsíci

                                                                                                                                                                Please make perfect workout series push/pull/legs with also bodyweight movements!

                                                                                                                                                                • Victius
                                                                                                                                                                  Victius  Před 3 měsíci

                                                                                                                                                                  Just did the overhead push sitting down... and got to say you are a bloody genius Jeff, way harder, lower weights but burn is unreal.. I got my new favorite move.

                                                                                                                                                                  • Manoj Singh Gangwar
                                                                                                                                                                    Manoj Singh Gangwar  Před 3 měsíci

                                                                                                                                                                    Train Like Athlete

                                                                                                                                                                    • Mncedisi Isaac Ezekiel Mzizi
                                                                                                                                                                      Mncedisi Isaac Ezekiel Mzizi  Před 3 měsíci

                                                                                                                                                                      Jeff, what's your take on the Herbalife Nutrition Supplements?

                                                                                                                                                                      • Jared Clark
                                                                                                                                                                        Jared Clark  Před 3 měsíci

                                                                                                                                                                        Jeff can you show a neck workout? Is that a thing?

                                                                                                                                                                        • Ardon Platt
                                                                                                                                                                          Ardon Platt  Před 3 měsíci

                                                                                                                                                                          I need to constantly watch ATHLEAN-X videos to stay motivated. Like, 6 a day.