A place for for those who believe that proper diet and intense training are all you need to build an amazing physique.Discuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!Rules:IF YOU HAVE A QUESTION PLEASE FIND AN APPROPRIATE DISCUSSION THREAD INSTEAD OF MAKING A SEPARATE POST1) No posts from your own youtube, social media, or blog, no matter how high quality it is. This helps us to keep spam down.2) NO PICTURE POSTS!!! All progress posts should be text posts. Include details of your training age, training style, height, weight, and other relevant factors. This allows progress posts to help others and do more than inflate your own ego. Use or similar sub if you just want to post a pic. Exceptions may be made for competition posts but still more detail is very much appreciated.3) Beginner questions can be asked in the weekly beginner question thread or the weekly question thread.
A question is determined to be a beginner question at moderator discretion. This stops us from becoming or a beginner based sub.4) No memes, gifs, green-text style of any kind. No advertisements. No pictures of food or meals (except nutrition day thread if you want). This subreddit aims to further your knowledge of training, nutrition, and all things bodybuilding without the use of PEDs.
This is not instagram.5) Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly 'natural' or not, only drug testing and self admittance of using banned substances will.Comments and posts regarding such do nothing except create an environment where many aspiring bodybuilders falsely accept the idea that only through non-natural methods is it possible to attain a desirable physique.For that reason, these types of posts and comments are not-allowed and will be removed. Discussion Thread ScheduleMonday - Contests/Competitions Tuesday - Beginners/Basics Wednesday - Training/Routines Thursday - Nutrition Friday - Anything Goes Saturday - Selfies/Progress Pics Sunday - Self Promotion Program DiscussionOther useful subreddits- All things bodybuilding- Go here first if you're new- Look strong. Be strong- Oly and Powerlifting discussionBanned Substance Lists:Looking for a contest?Active CompetitorsTell us your next competition so we can put you here! Hey all,Have any of you tried out the Athlean-X programs? I really like Jeff's videos and he seems to be very knowledgeable, is this translated into the programs he has? Do any of you think it would be worth the money ($100) or should I just go for free stuff?Also how would you compare Athlean-X to Renaissance Periodization Training?Finally, my goals are bodybuilding while being athletic. My goal physique is pretty much Jeff Cavaliere or somewhere near that, while maintaining a good deal of athleticism.Thanks!.
Athlean X really is a wealth of information as far as his advice on athletic training goes. I get a lot of ideas for new lifts or ways to adjust certain lifts. Jeff Nippard does “best exercises for x-body part based on science” and he usually ends it with suggestions on how to incorporate those exercises into a program. I also like others such as Jason Wittrock and Keto Savage.
They don’t really throw science behind their workouts, but they offer suggestions like what exercises they super set other ways to change up your workout. I also watch Tom Merrick sometimes, he does videos on mobility and ways to stretch effectively. There’s lots of others that people suggest on as well but these are the ones that I usually watch. Well each week is different. Week 1 is sort of a refresher from AX1 apparently (I skipped AX1).
![Athlean Athlean](/uploads/1/2/5/6/125639774/337216564.jpg)
My 90 day review of Athlean X AX1 program: why and how I started, results, reflections, and advice. Companion AX1 diary/photos here: https://enderedfitness.w. Workouts WEEKS 9-11 THE RULES OF THE GAME Be sure to follow the following rules when performing the workouts for WEEKS 9-11 of the AthLEAN-X Training System When choosing how much weight to use, be sure to use an amount of weight that allows you to complete the prescribed number of reps in good form. You should find the last repetition of the set to require nearly maximum effort to.
Most of the exercises are 3x12 so definitely hypertrophy. He also puts strict rest times on the plan. Honestly, I feel like AX2 just goes over different methods of lifting. Tempo, eccentrics, failure, etc. Some weeks you've got upper body, lower body, and core.
Other weeks will be chest/triceps, back/biceps type splits. There's also conditioning challenges at the end of each week.We're thinking of getting Max Size next but I hear the workouts are long and tough.
10x10's with 60% max type stuff.You should read up on each program he has to see which one is a good fit. He's also got a quiz to take that gives you an idea of a program to use. I️ haven’t bought the program, so I️ don’t know exactly what it entails, but I️ can confidently say that it’s one of the better programs out there, at least compared to the popular ones. The vast majority of programs I’ve seen will lead to an impingement or muscle tear eventually, regardless of your form. It’s not a matter of if it’ll reach that point; it’s a matter of when. Athlean X programs will make you look better, you’ll become more athletic, and it should be very safe long term as long as you follow good form and don’t ego lift.Obviously I’d recommend Athlean x without hesitation. It’ll keep you in good shape for a while.
I️ think he breaks down the exercises 3 levels so as you progress it gets more challenging, I️n my opinion, it’d be even more beneficial to learn how your body is supposed to move. His YouTube videos are very informative, but that’s really just scratching the surface. Understanding how your body will open up many more possibilities than any program can.Rant: I️ should point out that I’m trying to become a PTA (AS/BS level degree), so I’m very heavily biased in this argument. Jeff is a practicing PT with a MSPT. As of 2016 new PTs are required to have a doctorate degree.When people dismiss Jeff for constantly referring to his PT background, that’s basically the fitness equivalent of someone trying to build a track car in their garage and ignoring the advice of a master mechanic.
You might think you know better or maybe this one guy who really knows his stuff knows better, but that’s really shooting yourself in the foot. His education goes far beyond 99% of the fitness scene. And no, a google search to some forum of bros talking about “common knowledge” doesn’t hold up to a masters degree in the science. Listening to unqualified advice is how you get chronic back pain at 25.Even if you argue that education doesn’t mean anything (LOL), his experience as a PT and a strength coach for the Mets still trumps most of these other fitness salespeople. Especially considering half the people that are giving out advice have neither education nor experience. Most programs I’ve seen will only work larger, more visible muscles groups ie.
Mirror muscles, and skip over smaller, structurally significant muscle groups like the rotator cuff, the serratus, especially the posterior delt. Ignoring these muscle groups can lead to muscle imbalances, which can lead to impingement and muscle tears if it goes on long enough.For example, lots of benching, rowing, and overhead press without any rotator cuff or rear delt work. Exercises targeting the chest, lats and favoring the front delt.
All 3 if those muscle groups will internally rotate your shoulders. Eventually, as they get stronger and stronger, they’ll have more pull on the arm, further internally rotating it even at a resting state. The more it’s internally rotated, the less room there is inside the joint.
Structures can get beat up and inflamed in there as it moves around.Lots of possibilities serious pain that can keep someone out of the gym if they don’t know how to fix it. Which is why I️ say people should get a better understanding of the human body instead of taking advice from bros like me. Sorry if I I️ come off as long winded. It’s only because I️ am.Prolonged in inequivalent training of muscle groups (and/or lifestyle) will result in muscle imbalances and those imbalances are what cause the chronic injuries.
The problem with chronic injuries is that by nature they show up gradually so it may be hard to diagnose. One day you might notice some weird clicking, then you notice some slight pain a few months down, then the pain gradually increases. When you train, you overcompensate with the wrong muscles because you’re avoiding the pain or you find a temporary fix for the pain, but don’t attack the cause.
That’s very likely to lead to an acute injury. The kind that you see happen to somebody else and you feel their pain. Don’t get me wrong, acute injuries do happen on their own, but preventing the underlying cause goes a long way in keeping your body healthy.If someone already has an injury of any kind, that person should seek the proper treatment for it rather than exacerbating it with training that isn’t prescribed for it.
I don’t want to imply that just any program made my a PT will fix injuries. That’s not how it works. Jeff’s programs are made with the intention of making people look good, feel good and preventing injuries.The spiel about the PT background isn’t to say that the programs will fix injuries. It’s to point out he knows how to keep the body functioning how it’s supposed to.
You certainly don’t need to be a PT to know how to keep your body in functioning properly, but being a PT it’s his job to know. My experience as well as that of friends who are strength coaches from the collegiate level up to professional sports including IFBB pros is that rarely does anyone 'do the program'. One who is working with pros says the majority of his clients will only do about 30% of what he gives them.
Think about how often you hear 'I'm doing 5/3/1 but I'm not doing OHP' or similar remarks about being on a specific program but they made changes. I don't see a lot of mainstream programs that neglect muscle groups to the extent that following them will cause injury, that is usually caused by stupid human tricks. Now, seeing a good PT when you feel an injury coming on is a great idea and if someone had a specific issue, I have little doubt thatJim could help them clear it up but without working with you directly and consistently I'm sure he would admit that his programs will not result in 100% injury free lifters.
There's probably just a tiny fraction of people interested in fitness who don't know who Jeff Cavaliere is. We all saw numerous videos of Jeff giving pro tips absolutely for free.And he spends a lot of time making those YouTube videos with his trusty colleague Jesse, just to bring his Athlean-X program to people's attention.Athlean-X program is not so new, but it is the youngest among the similar premium programs developed and offered by different coaches.Some of these are 'Burn the Fat, Feed the Muscle,' 'P90x', and 'Turbulence Training.'
So, should you opt out for Athlean-X instead of these? Let's dig a bit deeper, and review the Athlean-X workout plan. About the creator. Jeff is a physical therapist, personal trainer and a social media star. In his own words, his fascination for bodybuilding started when he saw Arnold Schwarzenegger's movies as a child.As a result of his fascination for athletic physique, he chose to study physical therapy and physioneurobiology at college.He stayed determined to make a good career in the fitness industry.After his position as a Head Physical Therapist and Assistant Strength Coach for New York Mets, he developed his Athlean-X program and started a YouTube channel.Quickly he became an online sensation for his tips that were unconventional for the gym goers. Athlean-X is Jeff's fitness 90-day program that promises to build lean muscle mass and burning fat at the same time.
If you just look at the comments on each of his videos, you will notice experienced gym goers that tried his advice and teachings and testify of their success.You may also notice that Jeff keeps it real, keeping his Youtube channel focused to workouts, unlike some other. Not saying there's anything wrong with having a camera drone follow you around the bay area all day.While many just follow his tips on YouTube, a lot of them bought the complete Athlean-X program, which was the point of the social media interaction in the first place.A lot of people were overwhelmed with the success they had with the program, while others weren't that satisfied.Why was that the case, you will find out in the rest of this Athlean-X review. Athlean-X stands out from the rest mainly because it's based on the training routines of athletes.Regardless of your type of sport and your level, Athlean-X should bring you to a higher level and improve your performance.Professional athletes still come to Jeff to work with him, and this fact alone means a lot.Is it a lot different than the other fitness programs out there? It stands out only because it’s aimed for athletes and to give the non-athletes the type of training the athlete’s experience.The package includes more than 140 exercises completely illustrated and explained by Jeff.You will be able to pick from Athlean Burst training, which is an alternative to classic cardio workouts, Athlean-X Home Training System, which is an alternative for workouts at home and Athlean-X Challenges.These challenges are a good idea. You can test your progress with interesting challenges and see in real-time have you made any actual noticeable progress.You will also get an interview with Jeff, where he talks about how eating and nutrition are important for the best results.It’s noticeable that Athlean-X is heavily influenced by Jeff’s baseball training past. But, does that mean that his program is only for baseball players and similar athletes? Absolutely not.Athlean-X is not a sports-specific program, even though it has some good elements of strength and performance training for athletes.The program aims to help you improve lean muscle mass, reduce your body fat and improve the flexibility of your joints.
The goals you can reach with Athlean-XProfessional athletes have specific training programs and schedules. Athlean-X is based on this type of programs.It aims to give you a short and intense 30-minute strength workout, 3 times per week. You will be using the same program his professional clients use.Paired with 2 conditioning workouts per week, you will sacrifice only 2.5-3h of your time per week.
That’s not a lot of time invested for possible significant changes in the body.Jeff implements something Arnold talked a lot about, and that is muscle confusion. Not letting the muscle get used on your training circuit, and using different types of exercises for the same body part from time to time.Workouts of Athlean-X are variable and innovative, they are very focused on injury prevention and joint flexibility, and this is something that other programs do not have.But, when it comes to bodybuilding and gaining as much size as possible, this is where Athlean-X comes short.
It is not meant for competitive bodybuilders; it’s mainly for athletes and people who want to get the athlete type of condition and body.You absolutely won’t reach that Mr. Olympia type of body by using Athlean-X, probably because it doesn’t encourage the use of steroids, but you will get leaner and will be able to run a lot more than you used to. You will also notice a significant increase in strength. Is it worth the money? To be honest, Jeff doesn’t claim that Athlean-X is the best program for fat loss and muscle gain, instead of it provides you with athletic benefits first, and the muscle gain and fat loss second.Athlean-X program used to be around $80, but now there are a lot of other specific programs that focus on certain aspects of the training only, burning fat for example.You can choose a specific program if you like, but since this is Athlean-X review, let’s stick to it.It’s safe to say that the value delivered for this amount of money is pretty good.
But, remember, there is no universal formula, some people with getting better results faster, some will have to repeat the cycle.But still, if you follow through all the advice, you will achieve the results you wanted.Giving how detailed and illustrated the program is, it’s definitely not a waste of money, especially because you will learn a lot of new things, science-wise, even if you have been going to the gym for most of your life. What did the users say?While observing the experience and comments of users, you can split them into two groups:. Very Positive. Extremely NegativeIt’s interesting that there are just a few comments that are in between and completely honest. This seems to be a very polarizing program!And the problem is probably because the positive comments are made by average people who just started working out, or just want to get an overall better shape, and the negative ones are made by the bodybuilders.You can find a lot of negative comments by “ Brofessors” in various fitness forums; they mainly talk about how Athlean-X doesn’t deliver enough muscle mass.But their people probably didn’t get the details of what Athlean-X is really about. It never was meant for bodybuilders, but now there are some other programs made by Jeff that focus solely on adding muscle mass - probably because he saw those comments.Overall comments are positive, although some people were left unsatisfied with lower body workouts.Everyone loved the injury prevention approach and versatility.There’s a noticeable number of comments that people chose Athlean-X after they tried P90x program and quit. They state that P90x workouts last too long, without giving the results to justify those long and exhausting workouts.They found that Athlean-X is better because the workouts are intensive but short, so they can go on with their lives and recover quickly.
Pros and cons summaryTo put it in the simplest way possible, Athlean-X can be described with a list of pros and cons.