7 “SISSY” Exercises for “BAD ASS” Muscle Gains!


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking about ‘those’ exercises. The ones that people call “sissy” exercises. I’m going to tell you, they’re going to
unlock major gains of muscle if you start doing them. But you’re probably wondering “Jeff, what
are you doing with the blouse?” I would argue, “You mean the revolutionary
war shirt?” You see, it’s all about perspective. If you look at something and think it looks
a certain way, and it’s going to make you avoid it because you’re self-conscious,
that’s going to be a problem. That’s exactly what’s happening with the
exercises we’re going to cover here today. It starts with the tricep kick-back. I’ve been on a campaign to bring back the
kick-back because I believe this exercise is not only capable of adding muscle, but
it’s capable of being a great tricep exercise, period. We’re getting that complete tricep contraction
because of the position of the arm during the exercise. If we realize that the tricep has two functions
– number one: to extend the elbow, but number two: to also extend the arm behind the back;
then we also realize that not many exercises afford us the opportunity to do both at the
same time. Meaning, we can’t get a complete tricep
contraction and get that complete longhead contraction unless we position our arms like
we do on a tricep kick-back. So instead of looking for ways to avoid this
exercise you should be looking for ways to embrace it and include it in the workouts
you’re doing. The next one here is one we actually have
featured in a recent video with WWE Super Star Sheamus – all 260lbs of him – that
was literally brought to his knees by a pair of 5lb plates. I promise, it’s going to do the same to
you. That’s the key that should be igniting in
your head. The idea that you need to be doing more of
these because we do far too much focused attention on pressing heavy, heavy weights away from
our body without ever really worrying about balancing out the imbalance, and working on
strengthening the muscles of our upper back. I’m telling you right now, these muscles
are inherently incredibly weak. If you want to be able to start pressing more
weight with all the other exercises you’re doing you need to start incorporating balance
into your physique. Front to back. These suckers will do it. Even if you can’t use 5lbs in your hands,
that likely means you’re using your own bodyweight, and even that’s challenging. The key is, you can’t avoid it because it
looks easy, or looks like something you don’t want to do in public. Do the exercise and you’ll be immediately
humbled. More importantly, awakened to the idea that
you need more of this. Next up is one that I’ve covered many, many
times on this channel. But I’m going to reiterate it because it
never gets old, and it never gets less important. That is: doing side-lateral raises for building
bigger shoulders but going all the way down the other side of the rack. Instead of focusing on lifting the weights
you want to lift, focus on the weights that you should be lifting, and in most cases,
it’s about 10lbs, 15lbs, or 20lbs at most if you do this the right way. You can see me doing this here using focused
tension on my delts. I’m not allowing the traps to take over. I’m not allowing momentum to take over. I’m not allow myself to swing the reps up
every, single time. But I’m literally allowing the delt to contract
and pull this dumbbell up into position, and then slowly lowering it down. And as always, before you even go back all
the way down with this particular exercise, go back up again. Do it in the one-and-a-half rep style to reinforce
that you’ve got it up there with the muscle itself and I’m telling you guys, yes, you’re
going to be a little bit humbled. But in the end, you’re going to see the
gains you were probably looking for when you were on the other side of the rack in the
first place. Now it’s time to hit the legs and nobody
wants to look like a sissy doing leg work, unless you’re doing sissy squats. I already tell you how much I hate that exercise. But we do have other things that we need to
do. More importantly than anywhere else in your
body, it’s here that you have to leave your ego at the door because there are so many
small muscles around, and in the hips that are going to hold back the gains you could
be seeing in your bigger lifts. Unless you start focusing on them. So, the first thing here – I know you’re
going to laugh, guys – the Jane Fonda leg exercise. You know the one. Where you’re laying on your side and you’re
simply lifting the leg up and twisting the foot toward the ceiling on every rep. It looks ridiculously easy. It looks like something that no heavy squatter
should be focused on. But if you’re trying to get a heavy squat
you’re going to want to start doing these. As a matter of fact, test yourself. Lie on your side and start doing 50 of these. See how much of a burn you get in your hip. It’s likely going to be a big one. That’s if you even get to 50 reps in the
first place. The muscles in our hip, particularly the glute
medias, as you lift your leg up, and rotate your foot to the top of the ceiling; they’re
incredibly weak in most of us. Especially if you sit down a lot for your
job. I want you to start strengthening these muscles
because I know, as a coach, how important these are to the overall, big picture to those
bigger lifts where you want to show of your gains. You ain’t going to get there unless you
start doing these, starting now. Finally, for some of you, maybe the only thing
that’s a little goofier than a puffy shirt is any exercise using a physio ball. I know you might think that went out in the
‘90s. “Nobody uses physio balls anymore.” I would have to say, “Yeah, you do.” Because if you think about it, all it is,
is an apparatus that rolls. It gives us some instability, or a platform
of instability from which we can work off. I can tell you right now, if you haven’t
done any glute work on a physio ball then you’re missing out on an opportunity. And no one is telling you that you can’t
take a 45lb plate, or a 100lb plate and hold it over your thighs as you do these exercises. I’m just saying there’s nothing demoralizing
about using a physio ball for your exercises. As a matter of fact, you could turn this into
a great hamstring exercise, and you’re getting the opportunity of having the ability to do
hamstring curls without having to lie on your stomach, and possibly suffer those hip tightening
situations that we’ve laid out in a previous video. The fact is, guys, these are not a problem. This shirt is not a problem. None of these exercises are a problem. You just have to get comfortable doing them. As a matter of fact, I always say “you’ve
got to get comfortable in your own skin”. What matters most is, a lot of times we head
to the gym with insecurities. I did it myself. I avoided the gym for a long period of time
because I wasn’t comfortable being there. But the second I got over that and started
to do my own work and not worry about whatever everybody else was doing, I actually started
to see gains. I’m encouraging you guys to do the same
thing. These small exercises? There’s no stigma to them, guys. Start doing them. Because remember, all muscles matter. In our ATHLEANX program we realize that, and
we work every muscle into everything we do to make sure you’re getting the best results
as fast as possible. We never overlook anything, guys. We train athletes. Head there and get our program. In the meantime, if you liked this video leave
your comments and thumbs up below. If you never want me to use this shirt, or
wear this shirt again let me know because I can gladly give it to Jesse. He said he wants to wear it. I don’t know. He thinks he’d look good in it. All right, guys. See you soon.

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