---
title: 'ATHLEAN-X Live!  Your Workout and Nutrition Questions Answered'
source: 'https://youtube.com/watch?v=Rg4pha0RX-8'
video_id: 'Rg4pha0RX-8'
date: 2026-06-29
duration_sec: 2700
---

# ATHLEAN-X Live!  Your Workout and Nutrition Questions Answered

> Source: [ATHLEAN-X Live!  Your Workout and Nutrition Questions Answered](https://youtube.com/watch?v=Rg4pha0RX-8)

## Summary



## Transcript

what's up
guys I hope this is working because I
have no idea what I'm doing with this
thing I also have a a feedback in my
microphone but
somebody all right good somebody type in
and let me know that I'm that I'm
on I got a delay here with the comments
too
so by the time it pops up you guys are
probably be saying is he waiting
for all right uh I don't see anything
just yet
um but uh anyway well so I'm waiting for
okay I got I got one I'm good um all
right cool
so while we're waiting for a couple more
guys to get on this because this is sort
of last minute when I decided to do it
um I figured let me just sort of start
with an introduction and um see what
we're g to cover today first of all I
want to thank you two for allowing me to
set this up um this is something that
couldn't have come at a better time for
me because even though i' like to be in
the gym right now doing my regular
workout video for you guys I haven't had
a chance is to uh really do that uh
given as you guys know um what happened
with my appendix it sort of came about
me really really quick and uhh knock me
on my butt a little bit but I promise I
think next week I'll be back in the gym
here with a a video that's how fast I
feel like I'm getting better and um
believe me I am absolutely chopping at
the bit to get on here and do something
so uh anyway in the meantime I figured
let's get the Q&A going so we can can
start answering some of your questions
and I can still be productive and not
feel like uh like I can't do anything
all right so we're in the gym or in the
Xbox I want you to start asking me your
questions about uh uh nutrition
supplementation workout anything you
want to ask me hopefully I can be a
resource for you guys and and answer
them for you so go ahead and put your
comments in this box I have a little box
here next to me it's delayed from
probably what you guys are seeing but um
when I do see them come up here I'm
going to do my best to try to get to as
many as uh as you as I can
so I'm G to try one thing with my audio
while I'm waiting
for the question hold on one
second okay um can you guys still hear
me now that I did
that someone just type in and let me
know if
can if you if you can still hear
me um I'm hoping that you can and I'm
gonna uh start looking through the
questions I had a real bad feedback in
my ear so um I I got rid of that
so all right so let's start looking at
questions uh let's see I have a question
about bulking when you're an ectomorph
okay that's my favorite question right
off the back
um bulking as an ectomorph is not
necessary guys I've said this all along
when you train and eat properly um you
do not have to go through a bulking
phase first in order to put on what's
substantially going to become a big mix
of some lean muscle and a lot of fat to
cover that and then what you're going to
do is try to work the next six to eight
weeks of trying to lose the fat that you
put on and you usually wind up costing
yourself some muscle in the process so
that whole cutting thing is one of the
biggest myths I think that's been around
for a long period of time and not
necessary the the key is eating the
right types of food so you want to eat
healthy nutritious Foods there's no
doubt about that but you want to eat a
lot of them at every uh at every
opportunity every meal opportunity which
is five to six times a day is what I
recommend so when you're eating those
meals even if if you'll see in in athl X
in the meal plans I don't recommend
specific portion sizes because you could
be be a 220 lb linebacker or you could
be a 140 PB hard Gainer and your
appetites are going to be different to
sustain the muscle that you have so you
have to be able to eat enough to satisfy
your body and satisfy your muscle um and
still be able to eat the next meal and
the next meal because really what's most
important is consistent feeding
throughout the day and I know someone's
going to ask me a question about here I
saw something earlier about intermittent
fasting we'll get into that in a little
while but I really believe that it's
really important to fuel your body in
much the same way that you would fuel
the fire if you want it to continue to
burn at a high level so it's not so much
about bulking but it's about eating the
right Foods in the in in the high enough
quantities to provide your body with
enough um calories to actually help
build muscle on top of what you're
burning throughout the
day Jeff can I hurt my joints doing
bicep curls with a bit more weight than
I regularly do absolutely you know uh
your your elbows are pretty vulnerable
joints um because they don't do too too
much they're uh they're just situated
right here between your much more mobile
wrist and your much more mobile shoulder
and your elbow is more of just a locked
in hinge joint so you got a lot of
Mobility going on above in the wrist or
below in the wrist and a lot more
Mobility going on above in the shoulder
That Elbow because it has a lot less you
know play in it is going to be subject
to a lot more of the strains and
stresses that go on above and below it
so unfortunately bicep curls are
definitely one of those exercises where
depending upon your wrist position
depending upon how high or how much
you're using your shoulders in it your
elbows could take the brunt so I always
say try to back off a little bit on the
weight I allow a cheat from the up to
the vertical position so if you have to
give a little bit of a swing only to
Vertical but not Beyond vertical that's
okay but if you start finding yourself
swinging the weight a lot or not
controlling the weight on the way down
which probably going to be the area
where you're most susceptible to hurting
your elbow then I would lower the
weights and make sure you're doing it in
good form you'll protect your elbows
down the way and you'll be able to
actually curl for much more uh days
Beyond just the one you're in the gym
for so uh let's see what do else we got
here um God there's so many questions
here I'm never gonna be able to keep up
uh move the mic closer to my face I it's
really almost literally in my mouth so
uh it's a fact that we were getting a
lot of feedback before
um let's see Jeff thanks you have got
huge forearms please tell me how to get
your program in India I'm from New Deli
India watching you live here at midnight
well first of all thank you for the
dedication of watching me live at
midnight I'm sure there's many more
things you can be doing at midnight
there'll be a lot more fun than watching
me um but the uh the program the best
thing about athl X is it's available now
uh online everywhere so um it doesn't
matter what country you're in we
actually have guys in over 143 countries
I think it is now um that have uh bought
the program and followed the program so
we deliver everything online literally
you log in your workouts with you you
can have an iPad iPhone um access it at
the gym follow along with the workouts
they all now have videos with them so
you can follow along with the workouts
and um and get your training in wherever
you are so New Deli doesn't matter you
can be anywhere and still still do appex
so thank you for uh for that here is the
question um the uh intermittent fasting
um again it came in early before we
started so uh the uh the answer to that
is I'm not a big fan of intermittent
fasting I get the principle behind it
you know basically you're looking at I
think most people follow a 16 hour
fasting period with an eight hour eating
period um the biggest problem is eating
I mean working out you know in that in
that in that time frame now if you have
a job um uh it could make it even more
difficult you might have to get out of
the house early in the morning it might
not coincide with your uh with your
eating schedule so you'd have to eat dur
you'd have to train during your fasting
period and you know one of the most
important things you can do with your
workout especially when we're talking
about nutrition is get your nutrition
right before you work out after you work
out incredibly important to get your
nutrition right after you work out and
then obviously you know we always say
nighttime recovery too but if you're
going through fasting periods during
your intermittent fasting around your
workout you're totally uh Missing an
opportunity to have a
a opportune time to to add muscle growth
because you're you're taking the stage
that you just set with your workout and
you're trying to set the stage for
muscle growth and repair right away it's
when your body's most uh allowing of you
to have more nutrients to start that
repair process so um if you can set your
intermittent f in up to the point where
you are uh eating around your uh you
eating around your workout and you're
still able to fuel yourself around your
workout it's better but still I think
the best way that your body functions is
is consistently and if you think about
the whole concept of homeostasis how it
always likes to sort of be at a steady
place whether it be blood sugar whether
it be even energy levels you want it
you're always craving to stay in the
same place you need to be able to
consistently Fuel That Fire as you would
a normal Fire by throwing Another Log on
every so often and 16 hours of going
with no flame and then trying to you
know burn that flame and that fire for
eight hours at a raging hot pace and
then you're going to kind of put it to
bed again you know how sometimes it can
be difficult to start that fire up again
you know it's much easier to keep one
going than it is to continually try to
restart a fire so I think for me what
makes the most sense is what's worked
for years and years years and years and
has been proven to work and I do think
that in the industry a lot of times
people come up with new uh types of fad
um approaches to eating only because
they need something new I mean if they
want to sell something new they need
something new and the intermittent
fasting seems to be that kind of thing
for me again two ways that there's
downsides to it and not much upside for
me but if it works for you then by all
means you know do it and let it go you
know guys there's different ways to eat
but the most important thing is um you
know you got to you gotta find what
works for you um let's see what else
what can we do to build uh stamina well
first and foremost um don't do videos
and try to talk at the same time you
guys know I I have the worst stamina
when it comes to uh doing my videos and
talking by the time I'm done with I
could barely speak especially if you've
seen the 11 1111 workout um but the best
way to build stamina is through the
duration consistency so you want to try
to get your heart rate up as quickly as
you can and try to repeat that as often
as you can for as long as you can
sustain that so in athl next we talk
about burst training and what burst
training is is is surrounded around the
principle of high uh high-intensity
interval training so you want to get
your heart rate up right away as soon as
you can I mean a brief warm-up period
and that's going to vary for person from
person to person I tend to be able to
warm up rather quickly but a a quick
warm up get your heart rate up bring it
back down so that you can continue to to
maintain your your workout because if
you have your heart rate elevated all
the way up at let's say 80% of your max
heart rate it' be very tough to be able
to sustain that straight through at 80%
for a very long period of time so if you
want to work on Fat Loss that's great
you keep it you keep it up there as high
as you can uh for as hard as you can
until you kind of crap out and that's
your your your workout end but if you're
looking for straight stamina you'd want
to be able to drop that down so you can
maintain a longer workout let's say 30
minutes or 40 minutes or so at most but
get more periods of your elevated heart
rate give yourself a little bit of a
break at the lower end back up to the 8%
so I would say you want to have your
intervals probably a little bit shorter
on the high intensity and a little bit
longer on the drop- down period if
you're going just straight for stamina
okay um
should I take antioxidants after I work
out um you know there's a lot of things
you should take after you work out
namely some Branch Tain amino acids some
carbohydrates uh protein you know just
again like I said start that repair
process back I like to take uh creatin I
take it in the form of crealine after
workouts but antioxidants absolutely I
mean they're they're uh antioxidants are
key in cell you know cell repair so uh
there's no better time to initiate cell
repair then right after a
workout um let's see does sprinting make
you lose muscle mass can we do it after
strength training like after training
triceps or shoulders or whatever that's
from Deo 1100 um no sprinting doesn't
make you lose muscle mass it goes into
the uh sort of that realm of like I said
that the athlan burst training you know
high intensity um training it's uh I
mean you don't have to look much further
than the Olympics this summer to see
that sprinters are obviously some of the
most muscular guys on the whole Olympic
Squad because they are using explosive
uh muscle action in order to do what
they do you know whenever you do
something explosive or shortterm like
one of the things I would always say to
you is if you could do an exercise for
10 minutes or 12 minutes straight so
let's say like there was a bicep curl
exercise that I could do for 12 minutes
straight then that's more of an aerobic
type activity that is definitely
absolutely not going to help you build
muscle all right I'm was talking 12
minutes un unabated from beginning to
end your muscle fibers that you're using
there are simply not the fast switch
muscle fibers that you're going to need
in order to build more size so when
there's an activity that you tie out at
after a certain period of time sort of
in that 30 to 45 to a minute and a half
range or whatever you have a better idea
knowing that you're using muscles that
are higher in fast twitch um in
proportion and you know related to the
type one type two and also that you're
using them uh effectively because
they're not geared toward to fire for
that long so if they are firing you're
not using those fibers you're using more
the type one sprinting is certainly an
example of something that those guys go
hard for a short period of time but they
don't go long all right so it fits right
in with what we do at athlan X is you
either train hard and you train long but
you can't do
both uh let's see what else
so backed up on these questions
guys
uh can you do a video of you working out
one day just a normal day for you at the
gym guys I do that all the time that's
that's what uh that's what my athl next
videos are I mean I I I truly as I say
to you guys all the time um the reason
why I know what work you know that that
stuff that I show you works is because
it's what I do myself right and it's
what I've used myself it's what I have
my athletes do if I was training you
it's what you'd be doing
um it it works because we're not going
into that realm of overtraining that I
see so many guys fall into is the
susceptibility to overtrain um if you're
a natural drug free athlete the the
being careful not to overtrain is one of
the things that should be foremost on
your mind you need to be recovering you
need to be resting I say that all it's
just as important as your workouts you
know and you need to be training hard so
you're not in there long so that you put
all those pieces together you get you
get fantastic results and that's what
you'd see from me you'd see a very fast
workout uh anybody that has the the TNT
workouts you know from athl X where I do
do a workout literally straight from the
beginning uh from the very first rep to
the last I don't think one of those
workout is longer than 30 minutes
because it just they don't have to be I
go hard I Tire myself out and I get out
you know I certainly don't treat the gym
as a as a place to hang out um I just
try to get in and get out as fast as I
you know as fast as I can let's see uh
do you train every day no uh you know I
just said when they over training you
definitely don't want to train every day
that would be bad let me see if I can
get some other uh
questions
um let's
see um sorry while I go through the
thing uh how long how long after your
workouts is best to consume protein
again right right away uh get some
protein in as fast as you can they said
there's a window of 45 minutes or so I
mean guys you know one thing I've have
also found that sort of you know uh uh
is is is funny is like they they put
these windows of 45 minutes and you have
to you you you have to get your stuff in
it's not like you're G to blow up like a
time bomb I mean you have some some
leeway I used to work out at a gym that
was like 45 minutes away from my house
so by the time I wrapped up at the gym
and got home I wasn't home till uh hour
hour and 15 minutes you know later it's
not like it costs me any any uh any
serious results by not being able to get
there 15 20 minutes earlier so don't
start don't start you know having a a
you know the these worrying fits about
whether or not you're home in time to
just try to get some protein in you as
quickly as possible that's the most
that's the most important
part uh let's see bulking tips bulking
tips uh well I mean again I'm not going
to treat the word bulking like uh like
the first time I answered the question
about you know getting bulky bulky just
for the sake of getting bulky um if by
bulking you mean adding muscle uh I've
said it before you have to train hard
and I know I've addressed this in the
video before about what actual hard
training is hard training is training
the failure and hard training is trained
to failure on every set okay and when I
say even if I have even in the athl
program if I have something like you're
going to do 12 breaths of this exercise
that's assuming that you're going to
take a weight that you're going to use
that's gonna tax you and I mean tax the
hell out of you to get those 12 reps out
so that by the 11th rep you're sitting
there going there's no way I have 12 in
me and for some way shape or form you're
able to squeeze out one final rep that
you don't believe you actually got out
that's hard training and that's training
the failure that's why you can train
short because if you're laying that
level of inity down the line your
muscles are basically saying to you you
know they're having a little
communication with you in your head
they're saying I can't stand what you
just did to me that hurt that was
uncomfortable the next time you try to
do that to me I'm not gonna allow you to
because I'm gonna get myself a little
bit more fortified A Little Bit Stronger
so that if you try to subject me to that
again it's not going to feel the same
that's the kind of that's the kind of
way you have to approach your workout
and if you're not doing that you're not
going to see the type of growth that you
want to see no matter what program
you're
so if you train like that you're going
to quickly see it's impossible to train
for 60 minutes it's impossible even more
to train for 90 minutes so I know that
there's a lot of programs out there that
allow you to train for 60 and 90 minutes
but then then they're getting the whole
concept of intensity wrong they're not
allowing you to train as intensely as
you need to to build the most muscle
that you can can you build muscle that
way maybe but can you build the most
muscle definitely not definitely not um
pre-work out stretching that's a good
that's a good one I don't stretch
pre-workout I don't stretch pre-workout
the only time I really recommend
stretching is at night before you go to
bed the muscles that you either train
that day or the muscles that you find
are usually most uh most tight so I tend
to have tight hamstrings so I'll stretch
my hamstrings out every night just as a
way to sort of feel uh a little bit more
loose and someone like I don't feel
right if I don't but from a stretching
standpoint of the the uh of what you
trained that day don't do it before you
work out because again there is some
scientific uh evidence that shows that
long you know static pre-stretching
before you work out changes the the uh
the crossbridge um in the linking
between your active amias and fibers and
your muscles so because you sort of
exaggerate the the resting condition of
that muscle they're not really in a
position anymore I don't know if you can
see this but they're not in the position
anymore to link with each other and
remember it goes like a like a like a
ratchet when the muscle contracts it
grabs the fibers grab on they ratch it
closer and closer to a stronger
contraction but if they're already
outside the range of being able to even
grab each other you know from from a lot
of static stretching prior to working
out you don't have the same power
generation that you can because they
can't really reach and and uh and
establish a connection I mean sure they
can at at certain points but it's not
the full contraction that you're that
you're exper you know that you're used
to experiencing so what happens is after
time it will start to settle back in to
that you know that that position where
they could at least start grabbing each
other and then ratcheting forward but
unfortunately you probably already went
through your first exercise you might be
through the second set on your second
exercise and you're already having a
crappy workout because you couldn't lift
as much and it goes back to that whole
concept of the intensity that you were
able to deliver you weren't able to
bring the intensity that you needed to
have a great workout so don't stretch
pre workout stretch much better off
stretching not even after your workout
um but later on that night because when
you sleep at night is when your muscles
Will Repair and normally they'll repair
themselves a little bit shorter than
they did before you went to bed so you
can sort of optimize that stretch them
prior to going to
bed uh let's see foam rollers any good
foam rollers Don King Don King's
watching this hey Don King um the the uh
foam rollers are great and the the
reason why they're different is that um
I I was looking for something I could
use to show this but the foam roller
works on muscle quality while stretching
usually works on the mus muscle length
so if you think about it you've got your
your muscle let's say this is this is
your muscle you're going to stretch here
here's your origin here's your insertion
when you stretch your muscle out
normally what you're doing is you're
getting most of the stretch and the
tension felt on the origin and the
insertion so the two end points of the
muscle you're not really working too
much on the stretch in the belly of the
belly area of the muscle it gets a
little bit of stretch but not as much
tension as the two end points right so
what the foam rolling will do is it will
work on that tissue quality at all
points up and down the muscle so if you
have knots in the in you know again this
is all exaggerated for for you guys to
be able to see this but if you have
knots into the muscle here rolling out
or just stretching is really just going
to tighten that kn not right because if
you think about it it's just going to
tighten actually I do have something I
can show you and someone always said
that I always resort to a rubber band
when I have to show a a
demonstration well here's what we
got so here's my my
muscle and we're gonna we're gonna
create a little a little knot in the
middle okay so here's my muscle or
here's my muscle right here basically
when I take it and I go and I and I
stretch it that knot gets Tighter and
Tighter and Tighter right so what you
want to do is you always want to
complement your stretching with foam
rolling because the foam rolling is
what's going to help you to actually
roll this knot out and then when you go
back to stretch it then you got yourself
you know a muscle that actually allows
you to get good stretch on okay so it's
very important matter of fact it's as
important as stretching to start F
rolling
um let's
see if there's anybody that said that
they can't really hear it it's good if
the problem is if I up my audio it gets
a lot a lot of feedback so on you guys
it would be you know it would be
terrible so you just have to turn up
your audio as high as you uh as high as
you can um standing or seated shoulder
presses that's actually a great um
that's actually a great question I like
standing anything over seated anything
because because first of all it's more
functional if I can get my athletes on
their feet as often as I can which is
what we try to do with athl X get you on
your feet as often as possible so that
when you're working first of all you're
GNA activate your core more because your
core is gonna as soon as you stand on
your feet your core is going to be uh
more more engaged okay secondly when you
have to press overhead if you don't have
the luxury of being able to counter push
into a bench you're not going to be able
to push as much but that doesn't that
doesn't me because I'm looking to
overload the muscles the way that
they're meant to be worked so that if we
can overload the shoulders and also
bring the core into it that's a better
exercise if we put you up into a bench
what happens is a lot of times your
shoulder blades first of all you push
your head into the back of the bench so
you're using that counter force to be
able to push the weights up so you're
cheating the weights up and and you'll
you'll probably notice you can probably
lift 10 pounds more at least on a seated
uh shoulder press than you can U with
the back support up than you can on a
standing shoulder press but you tend to
lock your shoulder blades up against the
back of the bench and you have to
remember when you're lifting your arm up
over your head there's a there's a a
contribution that happens of elevation
of your arm from your shoulder blade so
it's it's part of the something called
The Glen humoral Rhythm so you got to be
able to have some of the the shoulder
blade contribute some rotation up if
you're pinching your shoulder blades
back into a bench you're basically
locking that shoulder blade in place
you're interfering with the the natural
movement of the press and you'll
probably wind up still getting up to the
top but you're going to be causing
compensations you getting movement other
places and what happens over time is
you're going wind up ruining your
shoulder so seated shoulder presses
usually wind up leading to more shoulder
problems than guys that stand up and do
the presses that
way um people are still asking about
intermittent fasting I did answer that
question it was back a little bit
earlier so once this is done you'll be
able to play it back and and watch it um
should I consume alcohol and expect good
results by working out um you know are
you talking about drinking while you're
working out I mean uh you know guys the
problem with alcohol is it's um it's
first of all it's digested slightly
differently than anything else uh you
probably heard that every every uh U
gram of protein you know is is a four
four calorie um you know four calorie uh
commitment from your body to digest that
um whereas a gram of fat is nine nine
calories of you know produced energy
alcohol is seven so it sort of fits in
between carbs which are also four and
fats so they're treated more along the
lines of of dietary fats the problem
with them is that there's no real
there's no real uh satiety feel with a
with a alcohol you first of all it
usually inhibits your your ability to
control your appetite so you'll eat more
that's problem number one the problem
number two is you can kind of drink and
keep drinking and keep drinking and
there's no real limit to your body's
ability to consum it so you're eating by
the time you're done you're consuming a
lot of calories through alcohol that
normally wouldn't uh wouldn't be um
consume so I mean it's not unnatural to
have to to be out at night with the guys
drinking beer and consume 1,200 1500
calories and still be hungry and still
eat and I could tell you right away that
those excess calories especially because
they're not treated as efficiently as
your carbs and proteins are um they're
going to lead to being you know to being
overweight you're going to get you
certainly are gonna have a much harder
time having sixpack Abs if you're
drinking all the time uh than the guy
who's not so I mean me personally I
don't I don't drink alcohol um and it's
just because it it I think it uh it
makes me feel better that I don't but I
think it also is is is going to help me
um uh to have a leaner leer phys without
having to worry about the excess you
know the excess calories that come
from um let's
see do
you uh let do you rate incorporating
Olympic lifts into workout routines yeah
I think Olympic lifts are cool because
they're uh they're explosive number one
and they're usually groundbased so um we
take variations on Olympic lifts we make
them a little bit uh more functional uh
we're not just looking at uh strict
power numbers or or or uh you know an
ultimate amount of weight that we can
move we always want to kind of transfer
that to powerc or to to function because
we know that when you combine function
um you start to gain those elements of
being and looking athletic right so
we're not locking ourselves into place
to just do a clean and snatch but we're
going to do something explosive like
that but tie it into something where we
can be uh even a little bit more
functional so maybe a a shuffle pattern
with a clean uh clean you know so we're
moving at the same time that we're being
explosive but they're great they're
great um let's see Cas after workout
instead of before sleep in the cutting
phase uh not for me I I think uh Cas
protein belongs uh in one place during
the day and that's uh that's at night uh
again for Recovery slower digesting
slower release protein uh for me it's
it's way protein and Branch amino acids
the more readily available proteins
again the whole reason that you want to
get protein into your muscles right
after they're done uh training or again
within that reasonable time frame after
training to help with the muscle
repair um that's how the athlete RX
supplements are set up by the way you
know we had our pre-workout RX1 rx2 has
the branchin amino acids has the the uh
the protein um in a way form afterwards
and then at night Cas and protein mostly
but a little bit of whey protein even at
night just a little bit because it's
been shown to actually help Kickstart
the uh the muscle repair process from
basically the time you put your head on
the pillow and then let thec uh pick up
the slack and kind of bring you through
the rest of the night so we've been that
was one of the changes we made um in the
Black Label series and a x where we
added a little bit of the nighttime whey
protein as that Kickstart because one
thing guys you'll you'll I hope get from
me whenever you tune into my channel I'm
always trying to step on what is the
most current uh research um whether it
be intermittent fasting whether it be uh
nighttime protein sources whatever it is
and trying to put that into what it is
that I provide you so put it into the
workouts that we give you during the
weeks put it into the athl X Program put
it into the RX supplements um you know
the latest research goes back uh to you
and hopefully you guys uh you guys
benefit from it so I'm always trying to
learn again even if something I don't
necessarily agree with like uh like the
intermittent fasting I still believe
that it's uh it's something that guys
are doing guys have questions about
obviously and we and we want to uh you
know get you the answers to that so
that's the uh that's how we do it you
know you can then make your decisions
from there but I want to at least give
you the best uh uh the best
answer um compound lifts or isolation
exercises for building size uh compound
lifts um isolation exercises you know
can work but there's really no such
thing as an isolation exercise as far as
I'm concerned
that I would do um concentration curls I
don't do uh I don't include them leg
extensions I don't I don't do I don't
include them because functionally that's
not how those muscles tend to want to
work anyway right I mean the the bicep
muscle crosses the shoulder joint so
having some shoulder contribution to uh
to a an arm curl is more of a functional
movement than what it then than doing a
a concentration curl we totally removing
that out of the equation and you have
your arm locked up or pinned up against
the inside of your thigh doing a you
know a glorified you know mirror
exercise you know something that just
looks good for you for the mirror we
want to be a lot more explosive than
that because overall it's going to lead
to more muscle growth anyway so I think
uh it's a it's a better use of your time
um let's
see what else uh almost got to wrap this
up in in in just about another five
minutes or so um let me go back to some
of these ear comments that I that I
missed
um see can I use athl x in conjunction
with boxing absolutely when we have some
of the uh best MMA fighters and UFC
fighters that use our program uh they do
their their uh their skill work and
training around their athex schedule and
because again we're not overtraining
with athletex that still allows you to
do that and those guys uh kick some
major ass so I think it's a perfect
combination um
let's see I just got off my cast how
should I reapo uh got my cast off how
should I re approach Apple x uh
carefully um you know when you get off
look guys I'm going through it right now
when you get off of a of of a period of
of uh being laid up whether it be for
injury or surgery or whatever it be um
you got to be smart I mean if you don't
think I was looking to get down here and
start doing uh you know cleaning presses
and and lunges and stuff right after my
my surgery I mean guys I've been wanting
to do that since day two but uh the body
will let you know I I I uh I tried to do
some uh crunch exercises and stuff you
know and all that area was cut in so uh
it didn't feel too good and
unfortunately it's not something I
should you know go back and do until it
gets better now every day I feel much
much better and you might feel even
better without your cast every single
day but you have to make sure that you
take your time and usually your body
will let you know when you're overdoing
it and when you're not start off with
with uh with smaller bits so if you you
know start off with some of the YouTube
videos here some of the five minute
workouts and pace yourself and as you
know that you can do those and Tackle
those then jump back into the you know
the entire training program so again
that's all laid out for you so you can
follow it once you know that you can
handle some of the uh some of the
YouTube
videos um let's get a couple of the
other uh let's see a couple other things
here um I'm going to scroll way down to
the bottom and
see sure your post as a cop and Soldier
you've helped me a lot that's awesome I
love that whenever the the servicemen
write in and tell us how they have
benefited from using aex I think that's
the greatest thing I get to hear so uh
thank you for watching um how to avoid
shoulder pain while bench pressing
that's a good one um don't go down too
low I could tell you uh myself I
actually had an injury here this
shoulder looks fine this one you can
probably see I've got the remnants of of
an AC joint uh dislocation here um and
I'll happen from just going slightly
lower than I should have which I always
recommend 90 degrees don't go any lower
than 90 degrees um you know if you start
to get down to 90 your chest is you know
definitely engaged at that point those
extra two or three inches it's not worth
it because all it takes is one single
rep to pop that AC joint it's a lot of
instability you're going to have a lot
of pain you're probably going to have to
lay off depression for a long long
period of time so you want to make sure
that you're not going too too low keep
it at the 90 degrees go as heavy as you
can but also uh don't go any lower than
than that um and your your shoulders
will thank you for for that if you have
to if you want to burn out after the
after you go as you know let's say you
feel like you're cutting yourself a
little bit short uh on the Range do as
many as you can and then just drop down
to the floor and rep out with with a
push-up in a burnout set and you're
going to wind up going Way Beyond
failure and getting a great um you know
getting a great result from it um
anything else let's see I'll take two
more questions all right last two
questions and then I'll wrap it up
um let's see a lot of stuff about
compound you know compound stuff um let
me go again all the way down to the
bottom should you work out every day
where I talked about that
um do you believe in the integration of
yoga to create athleticism uh yoga's
tough man I mean I've done yoga before
and uh it's uh it's no it's no you know
walk in the park I mean you know
especially I like yoga um on recovery
days and for me I feel like I'm still
I'm still a little bit shaky from the
workout the day before so if I have to
do sustained holds or if you're really
working at yoga I was told by a teacher
once that if you don't come out of your
yoga class you know having felt like you
just actually did something or worked
out then you're not doing it right
because she said you should be
contracting every muscle when you're
doing yoga so if you're you know getting
into a a you know a stretch position
where you're trying to stretch out your
hamstrings she said you should be
contracting your quads as hard as you
possibly can because you want to assist
that hamstring and and and stretch by
Contracting your quads as hard as
possible so everything in yoga you
really should be activating muscles to
do it so it's not really a passive thing
a matter of fact it's a it's an active
thing and I think it's it's great as a
as a way to um assistant recovery
because it does help to flush um you
know flush your muscles especially after
you're doing something you know hard a
hard day of
training
um yeah all right last one uh what do
you think about Tabata and five five by
five workouts uh please answer please
answer you know the talk about Tabata
you know
Tabata I like it um for me it's sort of
a it's a it's not a muscle building
thing at all because a lot of times it
takes guys a little bit we talked about
with that stretching thing before it
takes you a little time to get yourself
sort of into the groove of the exercise
and with Tabata you're looking at 20
seconds probably by the time you're in a
Groove you're already 10 seconds in um
and you're only going to get a couple
reps out so it's not the type of thing
that's used for muscle building but it
certainly could be used to be a a great
um you know conditioning you know
conditioning exercise and as far as 5x5
I mean I like a little bit more um uh a
few more reps because I feel like the
ultimate thing that we're after here is
time under tension your muscles know
just the stress that you put on them and
they know that sustained stress is makes
it you know makes it more uh more
difficult for uh for it you know for the
muscle itself so in Long Long Run uh
more of a stimulus for muscle growth so
they found you know documented evidence
that that longer time under tension with
with high loads 45 seconds 60 seconds
you know generates a uh um a better
workout period um you know you're G to
have more muscle growth from it um it's
going to force you to slow things down
it's going to force you again do one
thing for me as sort of your homework
assignment go do your next set of
whatever it is go do a set of lap pull
Downs or whatever and just T time
yourself with the stop lops and see how
long it takes you to do your 10 12 reps
and I guarantee you're going to be
somewhere in that 22 3 second range and
you'll feel like you were going nice and
evenly paced but the fact of the matter
is it's going far too fast and far too
uh um you know far too quick to actually
give yourself the best result you could
have gotten from that set because again
the the the research shows that 45
seconds or so or more uh more sustained
time on attention is going to deliver uh
better a better uh stimulus to that
muscle so overall that stimulus is going
provide more of an opportunity for
growth and remember you don't tension is
up and down so you don't just let
yourself drop after you push the weight
up or or vice versa after you pull it
down you don't just let it go uh go
straight up you want to make sure that
there's tension up and there's tension
down so always Focus hard on the muscle
that's working and on the activity that
you're doing so you can maximize the
amount of stress that muscle's going
through all right so guys uh I love
being able to do these things again I
hope to be back in here live doing my my
own thing again the way I like to but I
think you guys uh if you like these
things let me know leave the comments on
the video later on after this video
closes and we'll do more of them uh for
sure definitely we'll do more of them
and we'll even start making uh topics
around some of them and maybe I can even
do uh one of those live workouts I'm
just not sure how it would work with the
cameras you know set up but I could do
sort of a live lookin workout you guys
can work out along with me but um again
now that I have an opportunity to see
that with you guys here live thank you
so much for uh for your support of athl
X um I hope that when you come to this
channel that you look forward to what
get you know every Saturday when a video
goes out and you say I can't wait for
the next video to go out um or I can't
wait for the next workout an athl X
because I want to make training fun
again by getting you up and moving and
getting you to see results there's
nothing that can stop a training program
from being fun or something you look
forward to more than not seeing results
from it so I'm very confident that when
you do your training program that trains
you hard that trains you right and and
that you know utilizes muscle science to
be able to do what you do in the
workouts that's going to give you the
best results that you can get and uh I
wouldn't ever do anything or provide
anything for you guys that I'm not doing
myself so if if you if you want the
knowledge of knowing that it's been
tested and proven on myself and other
guys as well then you know that so keep
coming back here guys let me know what
kind of things you want to see and we'll
keep doing them we'll keep rolling here
here with athl next but again without
you guys we wouldn't be who we are so I
appreciate your support and thank you
guys for the well wishes on the uh
appendix I didn't need that damn thing
anyway um I I feel lighter now that I
don't have it anyway so uh no there's no
telling what I'm gonna be able to do in
the gym now that I don't have an
appendix um all right guys I will uh see
you guys soon um again let me know if
you want to see more of these and then
in the meantime head over to aex.com
guys grab the training program if you
hav it believe me it's not too late I
know people say oh it's summertime I
can't get in shape already that's BS you
can get in shape you can start seeing
results in the first two weeks so uh for
me there's plenty of Summer left and if
you want to start looking good get
started on it it's over at athlet
next.com if you haven't oh I know one of
the questions came up ax1 ax2 if you
haven't done any of the ax programs yet
guys start with ax1 there's a reason why
I I made them as a progressive thing
guys that are doing ax2 right now I can
tell you that it will kick your butt and
ax1 is what sets that Foundation it's
going to set set stage for you to have
the ability to go after ax2 and it's
going to bring you some fantastic
results which is what all the results
that you see on athletex website right
now were from the original ax1 program
so get started on ax1 build your body up
bring yourself to ax2 and keep sending
me those uh Transformations guys all
right I talked too much here I'm GNA run
I'll see you guys next week with
hopefully a new video thanks guys
guys