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

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.

100 Replies to “7 “SISSY” Exercises for “BAD ASS” Muscle Gains!”

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


  2. Jeff your the man I can’t get enough of your training videos & your knowledge…I served in the Marines and am just coming back to the gym after spending the past few years in PT for back/spine injuries, you motivate me brother thank you!! Most important piece of advice I took away from your videos “leave your ego at the door” and that doesn’t just apply to the gym fellas!

  3. I think Jeff is just making those faces and he’s not actually tired from these exercises… the guy is a beast!

  4. Glad I'm not alone in feeling embarrassed at how little weight I need for side lateral raises. Even back when I was 17 and working out 5 days a week I never could go above 10 lb. dumbbells. Always felt pathetic that I had to work up to that and originally could only do 5 lbs. on each side. I guess as a 5'3 woman who hasn't been working out much lately I shouldn't feel bad for having to go back to using 5 lb dumbbells for that.

    I really need to start doing more of those, I've avoided those for so long because of how low a weight it requires. I should really start doing them again, I miss the deltoid definition I used to have.

  5. THUMBS UP because you look crazysexy in the blouse!!!!!! AND for your crazysexy attitude!!!!



  6. The complexity of workimg out often discourages me from working out. Knowing one day in doing a exercise that is a good one then the next day get told it's bad and then whst types of workout breakdowns work or not.

  7. Anyone else paranoid that doing these exercises someone will secretly film you doing them from the corner and upload it to gym fails

  8. Rocketman/superman and side leg lifts!!! My faves for at home training when I can't get to the gym. (Downstairs neighbor hates when I work out much less anything else)

  9. I mean I understand you're an Adonis and you can wear whatever you want but what's with the 16th century pirate blouse?

  10. Thanks a lot, Jeff. All of those exercises help me out when I had a herniation disc. It was a great alternative to keep working on my body without heavyweights. Sorry for my English. ¡Saludos desde Colombia!

  11. A friend of mine has an issue with squats, deadlifts and rows because he thinks it looks silly to put your ass back… he will never make gains…

  12. You are the best trainer of this times and your video lessons are very originals congratulations

  13. this is one of the best fitness videos i've ever watched, can't wait to try the one laying down with the 5kg plates

  14. Is it a problem that the hands at 2:00 are so thoroughly internally rotated? Or is it a non-issue because the hands are also behind the coronal plane?

  15. The only thing is a problem is the ego and if that's a problem then you need to start doing them right away!!!

  16. Any particular reason you externally rotated the hips through ROM during the sidelying leg raises? (Other than because Jane Fonda did it) I typically recommend clients minimise hip external rotation to ensure maximal loading through abductors. The leg lift might not be as high but damn sure its working the muscles it should be. The moment we begin to rotate the hip we engage piriformis and illiopsoas moreso than hip abductors and the exercise approaches redundancy.

    Agreed our increasingly sedentary culture is creating a lot of weak glutes (all fibres) out there. By my train of logic (correct me if im wrong) weakness/injury/pain inhibition to prime mover muscles creates increased demand on deeper local muscles (and passive soft tissue) and vice versa. If this is not considered/addressed, over time stabiliser muscles are slowly forced to contribute more to mobility. And they morphologically adapt to this stimulus – changing in relative length or size and thus ideal function.

    With regard to the hip – Piriformis is a big culprit. In my experience I tend to reason that piriformis would become more active in people with glut weakness to compensate during glut activation. The brain recruits the "next best muscle" anatomically to assist either hip extension (glut max) or dynamic stabilisation/abduction (glut med). Piriformis (& hamstrings) are the next best muscles in this case. An overactive piriformis could lay undiagnosed for years before finally causing pain/dysfunction.

    I usually test this idea with double or single leg bridge ability with and without an isometric hip Add/IR ball squeeze (ball between knees). During the Add/IR squeeze, piriformis contribution to the bridge is deactivated by antagonist activation, allowing better isolation of Glut performance.

    If the bridging becomes more challenging WITH the ball squeeze, i take this as a positive test for.
    If i treat glut weakness in clinic – I avoid engaging piriformis. I would static stretch it for 30-60sec to neurally inhibit performance before glut strengthening.

    Must be aware of my own confirmation bias though so if you have more info please share!

  17. Oh yeah! Definetly hitting those weaknesses! And I thought why the fk do I get tired doing those leg raises in the frist place, even when I was in my top condition.

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