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Recommendation · Body

Bench Dips for Triceps (Week 1-3)

Jeff Cavaliere recommends bench dips for triceps, performed on day 3, day 10, and day 17. He instructs the audience to perform them with arms back behind the body and elbows in full extension, hitting all three heads of the triceps. He advises against positioning hands facing forward, as it creates internal rotation at the shoulder, and instead recommends opening the hands up on the bench to push shoulders into a safer position. The audience should perform 4 sets to failure, meaning go until they cannot do any more reps in good form. On day 10, they should add pulses in the contracted state to enhance the mind-muscle connection. On day 17, they should perform with 6 pulse contractions at the top of every completed rep.

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

Incline Waiter Curl for Biceps (Week 1-3)

Jeff Cavaliere recommends the incline waiter curl for biceps, performed on day 2, day 9, and day 16. He describes that the exercise limits the arc of the dumbbell to prevent the shoulder from doing the work, keeping tension on the biceps. On day 2, the audience should bring the dumbbell straight up, keeping the top flat and parallel to the ceiling. On day 9, they should perform 4 sets of 9 reps, adding 3 pulses at the top of each rep. On day 16, they should perform 4 sets of 9 reps, adding 6 pulses at the top of each rep.

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

Alternating Cross-Body Hammer Curl for Brachialis (Week 1-3)

Jeff Cavaliere recommends the alternating cross-body hammer curl to target the brachialis for wider-looking arms from the front. He explains that this exercise minimizes bicep contribution by taking away supination and puts more load on the brachialis. The audience should perform 4 sets of 12 reps, taking each set to full fatigue and failure in good form. In week two, they should perform the exercise with 5 additional pounds, using rest-pause to grind out all 12 reps on each arm. In week three, they should perform it with 10 additional pounds from week one, using rest-pause to complete all reps.

ATHLEAN-X™ · How to Get "Bigger Arms" Fast (22 DAYS | NO B.S)

Recommendation from Jeff Cavaliere

Recommendation · Body

Compartmentalize training: bench press for strength, other exercises for chest growth

Jeff Cavaliere advises compartmentalizing your training: let the bench press be a strength exercise and use other exercises specifically for chest hypertrophy. This mental shift allows you to focus on chest activation during accessory work.

ATHLEAN-X™ · You Hate Your Saggy Chest (HERE'S HOW TO FIX IT!)

Recommendation from Jeff Cavaliere

Recommendation · Body

Program recommendations for brachialis growth

Jeff Cavaliere recommends substituting one or two of your extra curl variations for a brachialis exercise. For faster growth, he suggests dedicating an entire workout to your brachialis once a week in addition to your regular arm or pull training.

ATHLEAN-X™ · STOP, You're Training Your Biceps All Wrong!

Recommendation from Jeff Cavaliere

Principle · Body

Slow, deliberate ab reps beat rushing to a rep count

Jeff advises that speeding through ab reps just to hit a number prevents results, and that slow, deliberate reps that look slow are actually the fastest way to see abs.

ATHLEAN-X™ · I'm 51. Here's How I Still Have Visible Abs (WORKS AT ANY AGE)

Claim from Jeff (Athlean-X)

Principle · Body

Make reps count instead of counting reps

Jeff discourages counting reps in ab workouts, calling it one of the worst ways to approach them. Speeding through repetitions just to reach a number will not produce the results you want. Instead, perform reps slowly and deliberately to get a quality contraction, and count contractions rather than reps. He adds that it doesn't matter how long reps take as long as you accumulate good repetitions — what looks slow is actually the fastest way to see abs.

ATHLEAN-X™ · I'm 51. Here's How I Still Have Visible Abs (WORKS AT ANY AGE)

Claim from Jeff (Athlean-X host)

Principle · Body

Morning hydration starts the six-pack journey

Jeff argues that the six pack journey starts in the bathroom — morning hydration is the first step — and that dehydration at wake-up compromises every other training and nutrition tip. He advises starting the water habit early in the day so it continues.

ATHLEAN-X™ · I'm 51. Here's How I Still Have Visible Abs (WORKS AT ANY AGE)

Claim from Jeff (Athlean-X)

Principle · Body

Include something enjoyable in your diet to stay on track

Jeff argues you need something enjoyable in your diet to make the process enjoyable, because if you hate the process you won't get where you want to be — and if getting a six pack is torture, you'll stop before you ever get there. He personally eats whipped cream and frozen yogurt every night. He advises choosing a responsible, healthier treat that satisfies the treat-seeking impulse — rather than a hot fudge sundae with double-stuffed Oreos — to keep you on track and keep you sane.

ATHLEAN-X™ · I'm 51. Here's How I Still Have Visible Abs (WORKS AT ANY AGE)

Claim from Jeff (Athlean-X host)

Creator perspective · Body

Hip extension is key to acceleration and should be trained

The hip extension function is key to acceleration, as clearly shown by research. The glutes contribute to hip extension, so the hip extensors should be trained; refer to the glute function as 'the hip extensors' rather than targeting 'the glutes'.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Report · Body

Forward Lunges Cause High Knee Stress

Jeff Cavaliere explains that forward lunges place 4.6 times body weight of stress on the patellar femoral joint and patellar tendon, and the rapid force application upon foot strike can exceed the knee's ability to adapt, causing pain.

ATHLEAN-X™ · Stop Doing Lunges Like This! (SAVE A FRIEND)

Claim from Jeff Cavaliere

Recommendation · Body

Do classical calf/ankle exercises barefoot rather than in socks

For classical ankle/calf exercises, Dr. Morin recommends doing them barefoot rather than in socks: barefoot provides the same mechanical overload for the calves and plantar flexion while adding stimulus for the intrinsic foot muscles — a win-win. Shoes block MTP flexion, so intrinsic foot muscles are not stimulated when the foot is in a shoe.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Prefer split-stance exercises for hip extensor development

Dr. Morin recommends using a lot of split-stance exercises — Bulgarian split squat, deficit split squat, classical split squat — to target the hip extensors with a balance challenge, along with lunges, cable leg extensions/leg kicks, and hip thrusts.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Use an Olympic bar on the shoulders for rotational trunk overload

Dr. Morin describes rotation exercises used by his track and field teammates: placing a light Olympic bar (around 5-15 kg) on the shoulders to overload the trunk and body in rotation without touching the final part of the chain. The host endorses the idea of using a 5 to 15 kilo bar for these rotational trunk exercises.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Do both higher-speed ankle work and isometric/slower movement patterns

Dr. Morin advises not choosing between higher-speed ankle work and isometric/slower movement patterns, but doing both.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Train the ankle at higher speed when ground time is long

Train the ankle at higher speed if an individual consistently spends a lot of time on the ground.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Dr. Jean-Benoit Morin

Recommendation · Body

Build sprinting through strength, plyometrics, and sprinting itself

The host explains that sprinting improvement is a culmination of multiple qualities, not just going outside and running faster. His sequence: do calf raises or similar simple exercises to increase the capacity of the ankle joint or muscle to produce force, use plyometrics to take that force and apply it quicker, and bridge strength and plyometric work by ultimately going and doing sprints to get faster.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Garage Strength (host)

Creator perspective · Body

Max speed running for prevention is questionable; overexposure risks injury

Dr. Morin is not sure he would recommend using maximum speed running for prevention — a mistake he sees in some soccer clubs that contact him several times a week about top speed sprinting for prevention; players doing too much, too fast may become overexposed and put at possible injury risk. Prescribing a reasonable number of max velocity and acceleration exposures per week without injury risk would be a 'million dollar recipe.'

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Consequential creator advice requires independent verification before Today can promote it.

Creator perspective · Body

Longer contact times increase collapse, forward body tilt, and hamstring strain exposure

When hitting the ground in running, the body tilts forward; the longer the foot is in contact, the more collapse and the more forward the spring pattern is tilted — more trunk and pelvic tilt. If you collapse too much due to a long contact time, you risk tilting the entire body forward. Forward trunk lean in sprinting is a huge vector of hamstring strain, very often related to pelvic tilt (though the two could be independent).

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

Creator perspective · Body

Overloading an unprepared running pattern is self-sabotage

Some soccer clubs do top-speed sprinting several times a week for prevention, which risks overexposing players who do too much, too fast. If players' running pattern is problematic and you overload them with top-speed work, you will basically shoot them in the foot by doing too much on an unprepared body.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Dr. Jean-Benoit Morin

described example from clubs he has seen