How to BUILD MUSCLE 6 DIFFERENT WAYS with the SAME EXERCISE

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A push-up is not just a push-up. In fact, if you understand that concept, you’re not only going to get better at that exercise, but you’re going to see all new gains. And I’m going to show you exactly why today. [Music] What’s up, guys? Jeff Cavalere, athleenex.

com, back in the gym, finally able to put out another exercise video here. And in this one, I think it’s really important because we’re going to cover a very key concept. I I mentioned in the opening that a push-up is not just a push-up. And what I meant by that is that there are so many different ways to train with push-ups that not only does it apply to one exercise, but it applies to your whole training program. I think it’s really really important that you see that today.

And I’m going to show you with just one exercise how that can be and try to tie it all together at the end. A push-up exercise is sort of a a baseline power a baseline muscle endurance type exercise. It does have a strength component because if you can’t even do one, you’re obviously not strong enough to lift your own body weight. So, you’re going to have to improve that. But when you can do uh a push-up and lift your own body weight, it is somewhat of an endurance type issue because you want to see how many push-ups you can do in a certain period of time or for how long or how many reps.

Now, if I want to change the focus of that and make it more of a strength exercise, all I have to do is add more resistance. So, I could put a band across my back or I can throw on a weighted vest. Now, weighted vest, you can get these things uh many different places. This is not the prettiest one in the world. I feel like Commando Arnold Schwarzenegger back in the day, but basically, you put on your weighted vest.

You obviously would, you know, uh wrap it all up, but now I’ve got 40 more pounds that I have to push. So now it is more of an overloaded strength exercise. Okay. All the way down, all the way up. But if I want to make it now more powerful, what I can do is add an acceleration component to it, a velocity component.

So now I have my overweighted, overloaded environment here. And now I got to do pile push-ups, okay? Or even clapping. Okay. So now the focus has shifted from baseline muscle endurance to strength to now power to I could do power endurance.

Now I could take this off and do it. I can leave it on, but a power endurance setup with the same push-up would be let’s do 10 uh let’s do 10 uh 10 clapping pios. Okay, 10 and hold for 10 seconds. Right. And then go back at it again another 10.

Hold for 10 seconds. Go at it. 10. 10 for 10 seconds. Reproducible power.

So what we have there again is power endurance. How many rounds can you continue to do that for? Next we can go into a static isometric exercise. So just working on your ability to hold. Get down in here.

Low hover position is called straight down. Hold. you know, can you do this for a minute or two minutes or three minutes? And you’re testing your ability to do that. Okay?

Or with my athletes, a lot of times I want to find out how stable they are. So, we can go through a whole stability version of a push-up in which I want to know, can they go down in a count of five? So, one, two, three, four, five with a hold. One, two, three, four, five. Up to the top and back down and do my reps in that 5second down, 5 second up count.

So, I think I’ve illustrated here is you can’t just ask me how many push-ups I can do or are you going to do push-ups today in your training because there’s so many different ways and even just in that one exercise. We can apply so many different training focuses to what we’re doing that it completely changes the effect. So, it doesn’t just work like that, guys, in one one exercise. It doesn’t just work that way in one muscle group. It doesn’t just work that way in one workout.

You can change so many variables and doing them a very specific way to create an entirely new training effect. And if you’re not doing that, if you’re not mixing in all different types of training focuses, hitting different energy systems, you’re not going to get the best results possible. You’ll never be an athlete. You’ll never look like an athlete because you’re not training like one. So with Athlete X, we apply all this stuff in into the program right through from week one through week 12 right into all of our programs because it’s that important.

You got to mix it up. You got to start bringing in different types of energy systems and do it in a way that makes sense. Again, I always say we try to put the science back in strength here and it’s really a major focus. If you haven’t already, guys, there’s been no better time than now to come on team Athleene. The summer is now here.

It’s June. You got to start looking good. And we’ve got all the options for you now at athletex. com. Brand new, a new delivery system.

All your workouts delivered right into your mobile device, right into your computer. Access them from anywhere you have an internet connection. Forget DVDs, guys. You don’t need to rely on that that sort of, you know, archetic. You can actually get your fitness wherever you are now and get in the best shape of your life.

Head to athletex. com, guys. I can’t tell you how happy I am to be back here in the gym and focusing again on workouts, exercises. We’re going to keep them coming. Stay tuned next week.

Probably going to give you a sneak peek on some inside testing of what we do exactly with an athlete when they come in and start their programs. But until then, have a great rest of the weekend. I’ll see you back here in 7 days. Heat. Heat.

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