https://vidert.com/v/fitness-training/video/18413/how-good-is-your-mobility-really
2026-03-26T16:34:31.000Z
weekly
0.5
https://i.ytimg.com/vi/x4Oht5bztsk/maxresdefault.jpg
How Good is Your Mobility REALLY?
Most people think they have good shoulder mobility… until they try THIS.
The overhead wall slide looks simple, but it exposes a major weakness in your shoulder function; a lack of external rotation and proper scapular control. And without those, your overhead strength, stability, and even pain-free movement are limited.
In this short, I’ll show you exactly how to perform the overhead wall slide the right way so you can activate your rotator cuff, improve shoulder mobility, and restore proper overhead mechanics.
If your shoulders feel tight, stiff, or painful when lifting your arms overhead, this is the drill you need to start doing daily.
Fix your shoulder function, and everything else: pressing, pulling, and even posture gets better.
For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 https://www.athleanx.com
Connect With Me:
👉 https://www.instagram.com/athleanx
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
https://www.youtube.com/embed/x4Oht5bztsk
2026-03-26T16:34:31.000Z
ATHLEAN-X™
76
yes
no
https://vidert.com/v/fitness-training/video/17479/do-this-daily-for-a-flatter-stomach-guaranteed
2026-03-22T18:18:53.000Z
weekly
0.5
https://i.ytimg.com/vi/H6jCT8IkZpA/maxresdefault.jpg
Do This DAILY for A Flatter Stomach (GUARANTEED)
If you want to know how to get a flat stomach, you’re probably thinking about diet, fat loss, and endless ab workouts…
But what if I told you there’s a critical muscle you’re NOT training that directly controls how flat your stomach looks — no matter your body fat level?
In this video, I’m going to show you exactly how to flatten your stomach by targeting the most overlooked abdominal muscle: the transverse abdominis.
This is the muscle that literally pulls your waist inward and gives you that tight, flat stomach appearance — even before you lose a single pound of fat.
Most people focus only on the six-pack (rectus abdominis)…But if you’re ignoring this deeper core muscle, you’re leaving a flatter stomach on the table.
If your stomach still sticks out — especially your lower belly — it’s not always just body fat.
It’s often because:
• You can’t properly activate your transverse abdominis
• Your abs are pushing OUT instead of pulling IN
• You’ve never trained your core to function the way it’s designed to
That’s why even people who do tons of crunches still struggle with how to get a flat lower belly.
In this video, I’ll walk you through a simple 3-step method you can do every day:
1 Expand your rib cage and lift your chest
2 Fully exhale ALL the air out
3 Pull your belly button back toward your spine
This creates a natural vacuum effect that trains your core to cinch your waist down.
This is NOT just sucking in your stomach.This is true muscle activation that builds a tighter, flatter midsection over time.
Once you learn how to activate this muscle, you need to apply it to:
• Crunches
• Planks
• Standing ab exercises
• Everyday posture
This is where the real transformation happens.
Because a flat stomach isn’t just about fat loss…It’s about how your muscles hold your body together.
You can do this:
• First thing in the morning
• Before workouts
• During your ab training
• Even throughout the day
Just a few minutes of this can start to change the way your waist looks and feels.
If you wa
https://www.youtube.com/embed/H6jCT8IkZpA
2026-03-22T18:18:53.000Z
ATHLEAN-X™
456
yes
no
https://vidert.com/v/fitness-training/video/17444/the-fastest-way-to-gain-20-lbs-of-muscle-naturally
2026-03-22T14:00:54.000Z
weekly
0.5
https://i.ytimg.com/vi/ehQ_5TThkRI/maxresdefault.jpg
The Fastest Way to Gain 20 lbs Of Muscle (Naturally)
Try 2 weeks free of your personalized fitness program here:
https://bws.plus/14a
Gaining 20 pounds of muscle can completely transform your body whether you start out skinny, skinny-fat, or overweight. But very few people ever build that much muscle naturally, not because of age or muscle genetics, but because they make some early progress in muscle building, get stuck, and spend years doing more workouts, eating more protein, and buying more supplements without following the right plan for building muscle long enough for it to work.
The process comes down to three things that matter most for building muscle as fast as possible naturally: training, nutrition, and recovery. With proper training and nutrition, building 20 pounds of muscle takes at least a year, and gains slow down significantly after that. But your fastest progress happens when you start lifting properly.
Research on top pro drug-tested bodybuilders who have built well over 20 pounds of muscle naturally found that they averaged only about 12 sets per muscle per week, and some muscle groups were trained with as few as 6 sets weekly. That sounds low until you understand diminishing returns.
Effort matters just as much for muscle building. Training closer to failure appears to create a stronger growth stimulus than stopping well short of it. At the same time, trying to combine very high volume with failure-level effort on every set creates too much fatigue to sustain well. So the real goal is not to maximize everything at once, but to choose a training style that lets you push hard, recover, and stay consistent.
Two practical approaches come out of that to build muscle. One is a lower-volume, higher-intensity method with around 5 to 12 sets per muscle per week and most sets taken to failure. The other is a higher-volume, moderate-intensity method with around 12 to 20 sets per muscle per week while stopping 1 to 3 reps short of failure. Both can work, which means preference and sustainability matter. Once you get to roughly 10 or 11 sets for one m
https://www.youtube.com/embed/ehQ_5TThkRI
2026-03-22T14:00:54.000Z
Jeremy Ethier
1256
yes
no
https://vidert.com/v/fitness-training/video/12833/the-10-most-effective-bodyweight-exercises-for-building-muscle
2026-03-17T06:05:28.000Z
weekly
0.5
https://i.ytimg.com/vi/kHXBL5BTIus/maxresdefault.jpg
The 10 Most EFFECTIVE Bodyweight Exercises for Building Muscle
FREE Biceps Black Book Here - https://athleanx.com/blackbook
Subscribe to This Channel Here - http://bit.ly/2b0coMW
If you want to build muscle with bodyweight exercises, you have to understand that not all bodyweight movements are created equal and that there are 10 bodyweight exercises that build the most muscle. Many people believe that you can’t build serious muscle without lifting heavy weights, but the truth is that the right bodyweight exercises can build muscle, strength, and athleticism when they challenge your muscles through a full range of motion and create enough overload.
In this video, I’m going to show you 10 bodyweight exercises that build the MOST muscle so you can start building muscle with bodyweight training whether you’re working out at home, at the gym, or anywhere you don’t have access to weights.
The biggest mistake people make with bodyweight workouts is relying on easy or repetitive movements that stop being challenging once you get stronger. When an exercise no longer creates enough tension, it stops stimulating new muscle growth. If your goal is how to build muscle without weights, the key is choosing bodyweight exercises that increase the demand on your muscles through better leverage, greater range of motion, and more time under tension.
That’s exactly what these muscle building bodyweight exercises do.
Instead of relying on basic pushups or squats alone, the exercises in this video challenge your muscles in ways that make bodyweight training effective for building muscle. By increasing range of motion, altering leverage, or emphasizing control, these movements allow you to get far more out of a bodyweight workout.
These exercises target all of the major muscle groups including the chest, back, shoulders, arms, legs, glutes, hamstrings, and core. When programmed correctly, bodyweight exercises for muscle growth can help you build strength and size while also improving balance, coordination, and athletic performance.
Here are the 10 bodyweight exercises featured in this video
https://www.youtube.com/embed/kHXBL5BTIus
2026-03-17T06:05:28.000Z
ATHLEAN-X™
726
yes
no
https://vidert.com/v/fitness-training/video/11321/the-best-workout-for-beginners
2026-03-16T23:35:13.000Z
weekly
0.5
https://i.ytimg.com/vi/R8X-gXpe9C0/maxresdefault.jpg
The BEST Workout for Beginners
If you’re a beginner and wondering what a total body workout should actually look like, this is a perfect place to start.
athleanx.com/tbfree
A properly structured total body workout should train every major movement pattern in one session so you build strength, muscle, coordination, and athleticism without spending hours in the gym.
In this workout, Jeff Cavaliere shows how a simple but effective beginner workout can cover all the essentials:
DB Drop Squat – build lower body strength and explosiveness
1-Arm Dumbbell Press – develop shoulder strength and core stability
Chest Supported Row – train the upper back safely and effectively
Bodyweight Split Squat – improve single-leg strength and balance
Rollups – strengthen the core and improve spinal control
This type of beginner total body workout routine helps you build a foundation for muscle growth, strength, and athletic performance while keeping the workout simple and efficient.
Whether you’re new to the gym, starting your fitness journey, or looking for a beginner strength training workout, this routine trains the body the way it was meant to move.
Start here, master the movements, and you’ll build the strength needed to progress to more advanced workouts.
For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 https://www.athleanx.com
Connect With Me:
👉 https://www.instagram.com/athleanx
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bac
https://www.youtube.com/embed/R8X-gXpe9C0
2026-03-16T23:35:13.000Z
ATHLEAN-X™
107
yes
no
https://vidert.com/v/fitness-training/video/11032/do-this-exercise-every-day-to-build-muscle-skinny-guys
2026-03-16T16:56:01.000Z
weekly
0.5
https://i.ytimg.com/vi/PiyccZSkU2o/maxresdefault.jpg
Do This Exercise EVERY Day to Build Muscle (SKINNY GUYS!)
If you’re a skinny guy struggling to build muscle, there’s one exercise I believe you should be doing almost every single day. In this video I’m going to show you why the loaded carry is one of the most effective hardgainer exercises you can add to your training if your goal is to gain muscle, improve posture, and build a stronger, more muscular frame.
FREE Beginner Total Body Workout Here - https://athleanx.com/tbfree
Subscribe to This Channel Here - http://bit.ly/2b0coMW
A lot of hardgainers have trouble building muscle not because they aren’t working hard enough, but because they don’t yet have the structural stability needed to support heavier weights. If you’re a skinny guy with very little muscle mass, exercises like squats and other big barbell lifts can feel uncomfortable early on because there simply isn’t enough muscle to support the load properly.
That’s where the loaded carry becomes incredibly valuable.
The carry allows you to handle heavier weights safely while building the strength foundation needed for muscle growth. Instead of placing the weight directly on your spine like a barbell squat, the load is held in your hands, allowing your body to gradually adapt to heavier resistance while developing grip strength, trap development, and upper back stability.
This makes the loaded carry one of the best exercises for skinny guys because it helps you build the areas that often lag behind in hardgainers: the traps, forearms, grip, upper back, and core. These muscles play a huge role in stabilizing your body during bigger lifts, which means improving them will help your squats, rows, presses, and deadlifts get stronger as well.
Another huge benefit of this exercise is posture. Many skinny guys tend to develop rounded shoulders and poor posture from focusing too much on pushing exercises like bench presses and pushups while neglecting the muscles of the upper back. The carry reinforces thoracic extension, scapular positioning, and proper shoulder alignment, helping to reverse those imbalances while b
https://www.youtube.com/embed/PiyccZSkU2o
2026-03-16T16:56:01.000Z
ATHLEAN-X™
670
yes
no
https://vidert.com/v/fitness-training/video/2891/day-in-the-life-i-need-to-make-some-changes
2022-01-31T18:12:03.000Z
weekly
0.5
https://i.ytimg.com/vi/BV9CzKbBLJY/maxresdefault.jpg
Day in the Life! I Need to Make Some Changes…
Go to https://www.casetify.com/natacha to save 15% off your order!
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! This is what a typical day looks like for me at the moment. I've made some big changes to my routine to help me feel healthy and happy overall, because I went a bit off-track last year...
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/BV9CzKbBLJY
2022-01-31T18:12:03.000Z
Natacha Océane
1459
yes
no
https://vidert.com/v/fitness-training/video/2890/i-switched-to-an-ultra-processed-diet-for-a-week
2022-02-23T16:45:28.000Z
weekly
0.5
https://i.ytimg.com/vi/dSCqrr6C5T8/maxresdefault.jpg
I switched to an ULTRA-Processed Diet for a week
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! This week, I wanted to experience the switch to a 60% dietary share of ultra-processed food, which is the average share of ultra-processed foods in the USA and the UK and more countries soon. I tried some incredible food and learnt so much about how to make whole food diets, exercise and staying healthy feel more accessible!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Here are some of the references I used for the video:
https://pubmed.ncbi.nlm.nih.gov/31077725/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307821/pdf/12963_2017_Article_119.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538030/pdf/nutrients-13-03390.pdf
https://onlinelibrary.wiley.com/doi/epdf/10.1111/obr.12107
https://www.sciencedirect.com/science/article/abs/pii/S0924224421004970
https://www.sciencedirect.com/science/article/abs/pii/S0924224421004970
https://pubmed.ncbi.nlm.nih.gov/34374722/
https://world.openfoodfacts.org/nova
https://pubmed.ncbi.nlm.nih.gov/30744710/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6389637/
https://www.youtube.com/embed/dSCqrr6C5T8
2022-02-23T16:45:28.000Z
Natacha Océane
1777
yes
no
https://vidert.com/v/fitness-training/video/2889/i-trained-with-a-totally-badass-olympic-champion-she-s-19
2022-03-01T17:27:41.000Z
weekly
0.5
https://i.ytimg.com/vi/jgoOKVtnxg8/maxresdefault.jpg
I Trained with a Totally Badass Olympic Champion *she's 19...*
Nevin was the youngest EVER World Champion + first Olympic Gold Medalist ever in her sport! 🤯 She’s an inspiration, pushing the boundaries for women and doing us proud! Go support her https://www.instagram.com/nevinharrison/ and show her some love 🤍
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/jgoOKVtnxg8
2022-03-01T17:27:41.000Z
Natacha Océane
1028
yes
no
https://vidert.com/v/fitness-training/video/2888/i-tried-to-run-for-24-hours-it-changed-me
2022-03-21T17:18:26.000Z
weekly
0.5
https://i.ytimg.com/vi/-TqdPIEov9M/maxresdefault.jpg
I Tried to Run for 24 Hours. It Changed Me.
The Wings for Life World Run is on 8th May 2022! To sign up and join me, head to https://win.gs/3wbBKBV and 100% of your donation will go direct to spinal cord injury research. You can run with whoever you like, wherever you like; just make sure to start the Wings for Life World Run App at 12pm on the 8th May to run for those who can’t. Download the Wings for Life World Run App here: https://apple.co/3q8Thqz
This video was sponsored and supported by lululemon. Check out their brand new blissfeel running shoes at https://www.lululemon.co.uk/en-gb/c/womens/shoes?CID=aff_blissfeel_natacha_mar22
All of the items I wore in this video are from lululemon’s incredible running collection, which you can check out at https://www.lululemon.co.uk/en-gb/c/womens/sports/running?CID=aff_blissfeel_natacha_mar22
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! This was my first time ever attempting a 24 hour run, and I wanted to share my ultrarunning experience with you. Injuring my back made me realise that I’m so lucky to have the chance to chase big, scary fitness goals like this and I hope that you take the leap whatever yours are!!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/-TqdPIEov9M
2022-03-21T17:18:26.000Z
Natacha Océane
1785
yes
no
https://vidert.com/v/fitness-training/video/2887/the-best-way-to-gain-muscle-science-explained-simply
2022-04-04T17:34:31.000Z
weekly
0.5
https://i.ytimg.com/vi/BWY5_aQxeUo/maxresdefault.jpg
The Best Way to Gain Muscle: Science Explained Simply
My BUILD. Reload programme training + nutrition programme for building muscle, increasing your metabolism and staying functional is now live!! And you already know it’s approved by one of the most respected Registered Dietitians in the world, behind Gold Medal Olympians and more, Renee McGregor! 🥇 Just head to https://natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! Today we're gonna dive into the best techniques and tricks for building muscle based on the latest science (:
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Here's a small selection of my fave references for the video, worth checking out:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
https://pubmed.ncbi.nlm.nih.gov/28706859/
https://pubmed.ncbi.nlm.nih.gov/20847704/
https://pubmed.ncbi.nlm.nih.gov/29282529/
https://journals.physiology.org/doi/epdfplus/10.1152/japplphysiol.00685.2018
https://link.springer.com/article/10.1007/s40279-013-0017-1
https://journals.lww.com/nsca-jscr/Abstract/2022/02000/Muscle_Failure_Promotes_Greater_Muscle_Hypertrophy.8.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7725035/pdf/JBS-37-96317.pdf
https://www.sciencedirect.com/sdfe/reader/pii/S2095254621000077/pdf
https://pubmed.ncbi.nlm.nih.gov/33555822/
https://pubmed.ncbi.nlm.nih.gov/34769755/
https://pubmed.ncbi.nlm.nih.gov/32252103/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
https://pubmed.ncbi.nlm.nih.gov/30558493/
https://pubmed.ncbi.nlm.nih.gov/28641044/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/pdf/pone.0226989.pdf
https://pubmed.ncbi.nlm.nih.gov/25601394/
https://link.springer.com/article/10.1007/s10865-015-9688-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/pdf/10.1177_1941738110375910.pdf
https://
https://www.youtube.com/embed/BWY5_aQxeUo
2022-04-04T17:34:31.000Z
Natacha Océane
1361
yes
no
https://vidert.com/v/fitness-training/video/2886/everything-i-eat-in-a-day-no-more-intuitive-eating
2022-04-19T15:38:40.000Z
weekly
0.5
https://i.ytimg.com/vi/ynvcYGQkST0/maxresdefault.jpg
Everything I Eat in a Day: No More ‘Intuitive Eating’
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! Today, I wanted to chill with you guys, have fun and make some food! I hope you enjoy the recipes if you give them a go! They’re all down below for you to try!!
Recipes:
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Breakfast: Porridge Bites (makes 16 cupcake sized bites) (https://www.healthylittlefoodies.com/fruity-oat-breakfast-bites/)
I didn’t have frozen fruit so I just used fresh and it worked out well, just use a little bit less so that it doesn’t go too soggy!
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Lunch: Frozen Gyoza with Edamame salad (serves 2)
24 frozen gyoza (I had prawn and vegetable ones)
320g peeled edamame beans
1/4 red cabbage (shredded)
6 small carrots (sliced or shredded)
1 spring onions (sliced)
100g quinoa (uncooked)
Dressing: 2tbsp Sesame oil, 2tbsp soy sauce, 2tbsp white vinegar (change any of the ratios to your taste)
Start cooking the quinoa according to the instructions on the pack (or you can buy pre-cooked quinoa to save the time). Meanwhile, prepare the vegetables and mix together in a bowl. Set aside and reheat the gyoza according to the packet (I pan fried for 4 minutes, then added 3 tbsp water and covered for 4 minutes until hot throughout). Once the quinoa is cooked, add it to the veg bowl and mix through the dressing. Serve together with the cooked gyoza and enjoy!
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Snack: Strawberry Cottage Cheese (serves 2)
400g light cottage cheese
200g strawberries (sliced)
12g satchet powdered gelatin
Optional sweetener of choice (I used sugar but anything works!)
Handful pistachios (optional)
Mix the cottage cheese with the gelatine and strawberries and sweeten to taste. Add pistachios if you like or any other toppings and enjoy!!
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Dinner: Chicken, mango salsa and coc
https://www.youtube.com/embed/ynvcYGQkST0
2022-04-19T15:38:40.000Z
Natacha Océane
1398
yes
no
https://vidert.com/v/fitness-training/video/2885/how-to-lose-fat-keep-it-off-how-metabolism-works
2022-05-03T17:36:59.000Z
weekly
0.5
https://i.ytimg.com/vi/gWocc7i77oM/maxresdefault.jpg
How to Lose Fat + Keep it Off // How Metabolism Works
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I wanted to break down the approach I use to lose fat while protecting my metabolism and my muscle, covering my workouts and diet for the best results while protecting my health. I don’t like just giving an answer without an explanation, so hopefully you enjoy understanding the science behind it!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Here are some of my favourite papers behind my approach. There's a lot more where they came from, but this is a good start (:
https://www.nature.com/articles/1600741
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-020-00275-6
https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-11-7.pdf
https://sportsmedicine-open.springeropen.com/track/pdf/10.1186/s40798-020-00275-6.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5756630/pdf/in_vivo-31-1047.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
https://pubmed.ncbi.nlm.nih.gov/27136388/
https://www.dishlab.org/pubs/2013%20Compass.pdf
https://pubmed.ncbi.nlm.nih.gov/12079865/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4069066/
https://onlinelibrary.wiley.com/doi/epdf/10.1038/oby.2006.275
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/
https://www.researchgate.net/publication/5950331_Ghrelin_obesity_and_diabetes
https://www.researchgate.net/publication/230761540_Ghrelin_in_Obesity_Physiological_and_Pharmacological_Considerations
https://www.sciencedirect.com/science/article/pii/S15504131183
https://www.youtube.com/embed/gWocc7i77oM
2022-05-03T17:36:59.000Z
Natacha Océane
1485
yes
no
https://vidert.com/v/fitness-training/video/2884/my-workout-routine-a-full-week-at-the-gym
2022-05-24T16:55:50.000Z
weekly
0.5
https://i.ytimg.com/vi/9MLRdgVHAS4/maxresdefault.jpg
My Workout Routine! A Full Week at the Gym
For science-based gym + home workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Dynamic full body:
- Alt single arm dumbbell snatches: 2 x 10-15 per side
- Landmine alternating thrusters: 3 x 8-15 reps
- Standing rotational row: 3 x 12-15 reps
- Squat hold ball chest throw: 3 x 30s
- Alt single arm cleans: 4 x 20 total reps (10 per side)
- Goodmorning to row: 2 x 12 reps
- X Pulldown: 2 x 16 pers
- Kneeling squat jump to box jump: 3 x 10-12 reps
Upper body:
- Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure
- Bench press / chest press: 4 x 5-8 reps
- Weighted push ups: 2 x (10kg to failure, bw close to failure)
- Handstand drills (shoulder taps): 3 x 10-15 taps
- Tempo single arm mowers: 3 x 10-15 reps per side
- Pike push ups: 3 x 10 reps
- Half-kneeling anti-rotation cable press: 2 x 16 reps per side
- Tricep dips: 2 sets to failure
Lower body (w/o w Mario):
- Reverse lunges: 5 x 10-12 (5-6 per side)
- Jumping bulgarian split squat: 2 x 10-16 per side
- Single arm stiff leg deadlift: 2 x 10-15 per side
- Open leg walking lunges: 4 x 8-12reps
- Hip thrusts w/ band superset with hip abductions: 8-16 reps
- Leg press: 3 x 8-12 reps
- Sleds: 4 x 20m (mid-speed run)
Skill f
https://www.youtube.com/embed/9MLRdgVHAS4
2022-05-24T16:55:50.000Z
Natacha Océane
1708
yes
no
https://vidert.com/v/fitness-training/video/2883/i-tried-my-boyfriend-s-diet-workout-for-24-hours
2022-06-06T17:28:51.000Z
weekly
0.5
https://i.ytimg.com/vi/SDSJlmDGlFg/maxresdefault.jpg
I Tried my Boyfriend’s DIET + WORKOUT for 24 Hours
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! The requests for more Mario on the channel have been coming in thick so I spent a day attached to his side following his exact diet and workout as an excuse for us all to hang out (: His doesn't have a very regular fitness routine, but this is a little of what his day looked like ❤️🔥
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/SDSJlmDGlFg
2022-06-06T17:28:51.000Z
Natacha Océane
1648
yes
no
https://vidert.com/v/fitness-training/video/2882/am-i-too-skinny-now-the-next-body-trend-shady-brands
2022-06-21T17:59:24.000Z
weekly
0.5
https://i.ytimg.com/vi/FeBM4z6XqQM/maxresdefault.jpg
Am I "Too Skinny" Now? The Next Body Trend & Shady Brands
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! Today we’re talking beauty standards, a common question I’ve been getting after my recent fat loss phase, body trends, and a whole lot of v personal stuff ❤️🔥 Let’s open up that book…
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/FeBM4z6XqQM
2022-06-21T17:59:24.000Z
Natacha Océane
1331
yes
no
https://vidert.com/v/fitness-training/video/2881/i-tried-tiktok-s-hardest-transformation-program-for-48-hours
2022-07-11T16:50:08.000Z
weekly
0.5
https://i.ytimg.com/vi/gp_NVkHEvYk/maxresdefault.jpg
I Tried TikTok's Hardest Transformation Program for 48 Hours
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! It’s been over a year since I started getting requests to review the 75 Hard challenge that’s been going viral on TikTok. It’s supposedly a mental toughness programme even though I’m 100% picking up fitness transformation / weight loss vibes when I look through people's interpretation of it! I took on the challenge for 48 hours and added my thoughts at the end (: I hope you enjoy it!!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok! ❤️)
https://www.youtube.com/embed/gp_NVkHEvYk
2022-07-11T16:50:08.000Z
Natacha Océane
1552
yes
no
https://vidert.com/v/fitness-training/video/2880/i-trained-with-a-19-year-old-olympic-champion-intense
2022-07-26T16:24:48.000Z
weekly
0.5
https://i.ytimg.com/vi/LRGj7qDfDH4/maxresdefault.jpg
I Trained with a 19-Year-Old Olympic Champion *INTENSE*
Ana is the youngest athlete ever to win Olympic Gold in Taekwondo! 🥇🤯 She helps so many young people get into the sport, and I’m so proud of her. Go support her at https://www.instagram.com/ana.zolotic/ and show some love! 🤍♥️
Also a big shoutout to Faith https://www.instagram.com/fdill.on who’s also killing it on the US Taekwondo Team 🥋 and to the US Performance Center for hosting us!
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/LRGj7qDfDH4
2022-07-26T16:24:48.000Z
Natacha Océane
1252
yes
no
https://vidert.com/v/fitness-training/video/2879/i-tracked-what-i-eat-in-a-week-no-restrictions-healthy-eating
2022-08-10T16:38:28.000Z
weekly
0.5
https://i.ytimg.com/vi/vGHiOk9IzDc/maxresdefault.jpg
I Tracked What I Eat in a Week! No Restrictions + Healthy Eating
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is everything I ate in the week! Please don't forget, I'm not working towards fat loss or muscle building at the moment (I recently had phases of each until early this year), so this is me focussing on training-specific goals and enjoying my workouts! Everyone's diet and nutritional requirements are unique, so this is just for simple meal ideas and sharing how much things can vary for me day to day! Love ya 🤍
Recipes at your request!!:
Matcha Pancakes (makes 8 pancakes):
- 2 cups oats (you can use the same amount of plain flour if you prefer!)
- 2 tbsp matcha powder
- 1 large banana
- 2 cups milk (I used almond milk)
- 3 tsp baking powder
- Optional: sugar, salt, vanilla extract, 1tbsp oil ( I didn’t have any of these in mine but you can season to taste!)
Blend all the ingredients together in a mixer until smooth. Heat a lightly greased pan to medium-high heat and pour the batter. Cook for about 2-3 mins each side or until both sides are golden/greeny brown! Serve with anything you like! The grilled bananas are below 😘⬇️
For the bananas: Slice the bananas in half lengthways. Heat a lightly greased/ non-stick griddle pan to high heat. Add the bananas flat-side down and heat until golden brown stripes appear! Enjoy ❤️
Mac’n’cheese (serves 4):
- I followed this recipe (https://eatlean.com/about/blog/low-fat-macaroni-cheese-bake/) but made a few swaps:
- Instead of using 2 pots of eat lean, I swapped one pot for dairy lea spreadable
- Instead of the bacon medallions, I just chopped 100g ham slices
- I didn’t have eat lean shaker so didn’t use it… but I don’t think it makes much of a difference (:
Flat bread (makes 4):
- 2
https://www.youtube.com/embed/vGHiOk9IzDc
2022-08-10T16:38:28.000Z
Natacha Océane
1859
yes
no
https://vidert.com/v/fitness-training/video/2878/the-truth-about-menstrual-cycle-syncing-diet-workouts-progress
2022-08-30T16:34:34.000Z
weekly
0.5
https://i.ytimg.com/vi/PSYxUn4NsJA/maxresdefault.jpg
The Truth About Menstrual "Cycle Syncing": Diet, Workouts + Progress
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I’ve had HUNDREDS of DMs, emails, comments asking me about these routines and plans for syncing your workouts to your menstrual cycle from TikTok, YouTube and health magazines and websites. So let’s work through the science to see what we can and can’t learn about how to adjust your diet, routine and workouts
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these clinical trials and studies are a great place to start!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710244/
https://www.sciencedirect.com/science/article/abs/pii/S0378432010004148?via%3Dihub
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8508274/
https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-period
https://www.nature.com/articles/s41598-018-32647-0.pdf
https://www.sciencedirect.com/science/article/pii/S0091302220300698
https://researchportal.northumbria.ac.uk/en/publications/invisible-sportswomen-the-sex-data-gap-in-sport-and-exercise-scie
https://www.nature.com/articles/0803699
https://pubmed.ncbi.nlm.nih.gov/34648911/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7357764/pdf/pone.0236025.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257992/
https://link.springer.com/article/10.1007/s00737-020-01094-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8296102/pdf/ijerph-18-06294.pdf
https://www.sciencedirect.com/science/ar
https://www.youtube.com/embed/PSYxUn4NsJA
2022-08-30T16:34:34.000Z
Natacha Océane
1368
yes
no
https://vidert.com/v/fitness-training/video/2877/the-mindset-and-lessons-that-changed-my-life
2022-09-20T17:12:38.000Z
weekly
0.5
https://i.ytimg.com/vi/iqudPkJ020A/maxresdefault.jpg
The Mindset and Lessons that Changed My Life
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! I know we've spoken a lot about healthy routines and habits and the best workouts, but none of it means much without the right mindset and without finding happiness. My mind has transformed even more than my body over the last 10 years, and deeply absorbing each of these lessons is why (:
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/iqudPkJ020A
2022-09-20T17:12:38.000Z
Natacha Océane
1122
yes
no
https://vidert.com/v/fitness-training/video/2876/i-tried-low-carb-for-a-week
2022-10-11T17:27:42.000Z
weekly
0.5
https://i.ytimg.com/vi/7qBj38gvTG4/maxresdefault.jpg
I Tried Low-Carb for a Week
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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A week without the carbohydrates that I love and need! Usually I average around 300g of carbs a day going by my last few What I Eat in a Week videos where I’ve track everything I eat. This week, I cut my carbs to under 100g and got just 13-15% of my calories from carbohydrates (instead of my usual 50-60%) to see if it made any difference to my workouts, diet and how I felt!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
These are the systematic reviews and meta-analyses I quickly showed at the end of the video as I spoke about the science around carbohydrates. I wanted to keep this one science-light so this was a super quick run through!
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013334.pub2/epdf/full
https://onlinelibrary.wiley.com/doi/epdf/10.1002/oby.22968
https://pubmed.ncbi.nlm.nih.gov/34168293/
https://pubmed.ncbi.nlm.nih.gov/25182101/
https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0100652&type=printable
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8566643/pdf/40279_2021_Article_1508.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8066770/
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00422-8
https://www.youtube.com/embed/7qBj38gvTG4
2022-10-11T17:27:42.000Z
Natacha Océane
1714
yes
no
https://vidert.com/v/fitness-training/video/2875/how-to-balance-running-gym-workouts-common-mistakes-to-avoid
2022-10-25T16:55:52.000Z
weekly
0.5
https://i.ytimg.com/vi/lNmX7xvJTjg/maxresdefault.jpg
How to Balance Running + Gym Workouts // Common Mistakes to Avoid
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! This week we’re going to break down how to run faster and longer while still hitting your goals in the gym, whether that’s getting stronger, building muscle, losing fat, becoming more functional or whatever! It can be tough to balance everything and find a routine that works, so these tips and tricks should keep you making progress in your fitness journey!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Obviously there’s a tonne more where these came from so feel free to ask if you’d like to keep reading, but these systematic reviews are a great place to start!
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8053170/pdf/40279_2021_Article_1426.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891239/pdf/40279_2021_Article_1587.pdf
https://www.researchgate.net/profile/Michael-Rosenblat/publication/325492365_Polarized_vs_Threshold_Training_Intensity_Distribution_on_Endurance_Sport_Performance_A_Systematic_Review_and_Meta-Analysis_of_Randomized_Controlled_Trials/links/5ec68df492851c11a87b7ea3/Polarized-vs-Threshold-Training-Intensity-Distribution-on-Endurance-Sport-Performance-A-Systematic-Review-and-Meta-Analysis-of-Randomized-Controlled-Trials.pdf
https://journals.humankinetics.com/view/journals/ijspp/13/9/article-p1114.xml
https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-1559-3623
https://link.springer.com/article/10.1007/s40279-017-0835-7
https://www.youtube.com/embed/lNmX7xvJTjg
2022-10-25T16:55:52.000Z
Natacha Océane
1130
yes
no
https://vidert.com/v/fitness-training/video/2892/how-to-create-the-perfect-workout-plan-ultimate-guide
2022-01-17T17:46:56.000Z
weekly
0.5
https://i.ytimg.com/vi/-tld0bc0t3k/maxresdefault.jpg
How to Create the Perfect Workout Plan // Ultimate Guide
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
This video is all about how to create the best workout plan for you, that you can tailor to your goals and to your routine to unlock serious results (: It’s packed with tips and tricks for getting the most out of your time and your training, with some extra science for fat loss and building muscle because I get asked about them so often! Stay healthy (: Love ya (:
Here are a few of my favourite studies and systematic reviews that helped me with this video 🤗:
1. https://pubmed.ncbi.nlm.nih.gov/27433992/
2. https://pubmed.ncbi.nlm.nih.gov/32058362/
3. https://pubmed.ncbi.nlm.nih.gov/30160627/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/
5. https://pubmed.ncbi.nlm.nih.gov/31868813/
6. https://pubmed.ncbi.nlm.nih.gov/33671664/
7. https://pubmed.ncbi.nlm.nih.gov/30558493/
8. https://pubmed.ncbi.nlm.nih.gov/23015982/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
10. https://pubmed.ncbi.nlm.nih.gov/27986760/
11. https://pubmed.ncbi.nlm.nih.gov/33955140/
12. https://pubmed.ncbi.nlm.nih.gov/34536199/
13. https://pubmed.ncbi.nlm.nih.gov/28401638/
14. https://pubmed.ncbi.nlm.nih.gov/24622685/
15. https://www.frontiersin.org/articles/10.3389/fphys.2019.00013/full
16. https://pubmed.ncbi.nlm.nih.gov/23016079/
17. https://pubmed.ncbi.nlm.nih.gov/33498350/
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7692758/
19. https://pubmed.ncbi.nlm.nih.gov/33218168/
https://www.youtube.com/embed/-tld0bc0t3k
2022-01-17T17:46:56.000Z
Natacha Océane
1496
yes
no
https://vidert.com/v/fitness-training/video/2907/let-s-go-get-doughnuts
2020-10-04T17:08:26.000Z
weekly
0.5
https://i.ytimg.com/vi/0Hw08eOxNF8/maxresdefault.jpg
Let's go get Doughnuts!!
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on www.natachaoceane.com ❤️ Love ya ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/0Hw08eOxNF8
2020-10-04T17:08:26.000Z
Natacha Océane
884
yes
no
https://vidert.com/v/fitness-training/video/2906/day-in-the-life-finding-a-healthy-balance-again
2020-11-09T16:33:22.000Z
weekly
0.5
https://i.ytimg.com/vi/JScC1fP3034/maxresdefault.jpg
DAY IN THE LIFE // Finding a healthy balance again
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I hope you enjoy spending the day with us! I’ve missed you so much and it feels good to hang out again (: lots of love ❤️❤️❤️❤️
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
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Outfits:
I'm wearing the black studio leggings and teal vital seamless bra from Gymshark, they've got a sale on soon too! (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘
https://www.youtube.com/embed/JScC1fP3034
2020-11-09T16:33:22.000Z
Natacha Océane
1194
yes
no
https://vidert.com/v/fitness-training/video/2905/what-i-eat-in-a-day-intuitive-eating-easy-home-meals
2020-11-17T17:42:37.000Z
weekly
0.5
https://i.ytimg.com/vi/Z_6Gd6MTOvQ/maxresdefault.jpg
What I Eat in a Day: Intuitive Eating & Easy HOME Meals
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I hope you enjoy this What I Eat in a Day! I’ve put down the recipes below so I hope you enjoy!!
PANCAKES (serves 2) (mine were made without measuring anything out but here’s a very very similar recipe!):
1/2 cup Ground oat flour
1/2 cup Plain flour
1 cup Milk of choice (I used soya milk)
1tbsp Oil (preferably not garlic infused)
1 tsp Salt
2tbsp Maple syrup
1/2 tsp Baking powder
Mix all the dry ingredients together, then add half the soya milk. Mix until a thick batter, then add the soya milk bit by bit to keep the mix smooth. Finally, mix in the oil and maple syrup. Heat a pan to medium/high heat and pour batter. Once small bubbles have started to pop on the surface, flip the pancake and cook until both sides are golden brown. Serve with whatever you love 😘😘😘
GREEK SALAD + CHICKEN (serves 2):
1 large Cucumber
5 large Tomatoes
1/2 Red onion
1 Green pepper
Handful Mint (optional but really good!)
~20 Olives
1/2 pack Feta
1tbsp Dried oregano
1/2 tbsp Olive oil
2-3tbsp Lemon juice
Salt
2 Chicken breast (seasoned)
Heat a pan to medium/high heat and cook chicken breast until juices run clear and cooked throughout. Meanwhile, prepare the vegetables by cutting them up into small cubes. Mix together and add in olive oil, lemon juice, salt and oregano. Serve the salad with the chicken breast and some bread (: enjoy (:
PRAWNS, AVOCADO SALAD + POTATO WEDGES (serves 2):
4 large Potatoes
2 Roasted rep peppers (from a jar)
2 medium Avocados
1 handful Parsley
1 small handful Chives
250g Prawns (cooked or uncooked, mine were already cooked)
2 tbsp Olive oil
Salt + pepper
Heat the oven at 180C. Cut the potatoes in thick wedge strips (~1 inch thick)
https://www.youtube.com/embed/Z_6Gd6MTOvQ
2020-11-17T17:42:37.000Z
Natacha Océane
1350
yes
no
https://vidert.com/v/fitness-training/video/2904/drunk-baking-don-t-judge-me
2020-12-15T18:47:56.000Z
weekly
0.5
https://i.ytimg.com/vi/VAfdk1Ruj78/maxresdefault.jpg
Drunk Baking *don't judge me*
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I hope you enjoy baking with us! I got this recipe from https://tasty.co/recipe/macarons - I definitely recommend watching the video first because that really helped me get it right and I’ve failed before so many times before 😂 To be honest, the butter cream frosting was too sweet for me, when I do it again I’ll probably replace the icing with some jam or something less sweet!! Hope you enjoy!!
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
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Outfits:
Denim jumpsuit: https://rstyle.me/+NbUi1rz5tN4VeTJJy6If5w
Most of my gym outfits are from Gymshark (: 🦈: https://gym.sh/Shop-Natacha-Oceane2
This is a commission link, it doesn’t change the price of your purchase it just helps support my channel but if you prefer not to use it I still love you 😘
https://www.youtube.com/embed/VAfdk1Ruj78
2020-12-15T18:47:56.000Z
Natacha Océane
971
yes
no
https://vidert.com/v/fitness-training/video/2903/30-min-full-body-burn-home-workout-no-equipment
2021-01-11T18:20:13.000Z
weekly
0.5
https://i.ytimg.com/vi/KtsP5tYRZk8/maxresdefault.jpg
30 MIN FULL BODY BURN HOME WORKOUT // No Equipment
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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The 30 minute workout: each exercise is performed for 40s and followed by 20s rest. It’s a circuit, so we complete Move 1 to 10 and then repeat it 3 times! Feel free to go for 1 or 2 rounds if you’re just starting out (:
1. Jack to high knee
2. Assisted press-up to sit back
3. Squat to punch
4. Squat thrust to heel tap
5. Overhead squat with arm drive
6. Plank walk in to pike
7. Kneel to high knee
8. Bear to knee tap
9. Alternating knee strikes
10. Assisted side plank crunches
If you want to warm-up or cool down as well I’ve got you sorted (: https://www.youtube.com/watch?v=tQTS_gGZxro
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
#workout
https://www.youtube.com/embed/KtsP5tYRZk8
2021-01-11T18:20:13.000Z
Natacha Océane
1914
yes
no
https://vidert.com/v/fitness-training/video/2902/why-i-left-gymshark-staying-true-to-myself-toxic-coaches
2021-01-18T18:36:16.000Z
weekly
0.5
https://i.ytimg.com/vi/yYdIif9rs08/maxresdefault.jpg
Why I left Gymshark, Staying True to Myself + Toxic Coaches
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends, I just wanted to have a really open and honest catch up with you since it’s been a little while ♥️ I had a lot of questions about why I left Gymshark and ended my sponsorship with them and I always want to stay honest with you all.
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/yYdIif9rs08
2021-01-18T18:36:16.000Z
Natacha Océane
1316
yes
no
https://vidert.com/v/fitness-training/video/2901/my-comeback-starts-now-body-strength-update
2021-02-07T17:45:12.000Z
weekly
0.5
https://i.ytimg.com/vi/lPsfoTtck-I/maxresdefault.jpg
My Comeback Starts Now!! Body & Strength Update
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends, it’s been a long time coming but I’m finally able to lift weights again and start training how I used to following my back injury. I hope you enjoy this little catch up and here’s to feeling grateful about moving! All my love ❤️
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/lPsfoTtck-I
2021-02-07T17:45:12.000Z
Natacha Océane
1445
yes
no
https://vidert.com/v/fitness-training/video/2900/how-to-get-the-splits-as-a-beginner-science-explained
2021-02-28T17:45:00.000Z
weekly
0.5
https://i.ytimg.com/vi/yHksRj6285A/maxresdefault.jpg
How to Get the Splits as a Beginner! *Science Explained*
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I’ve wanted to make this video for so long! I hope understanding the science of flexibility and improving your range of motion can help you get your splits as quickly as possible even if you’re a complete beginner like me! Don’t forget to screenshot the routine so you can keep progressing!
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Some of the research I looked at:
https://pubmed.ncbi.nlm.nih.gov/29506306/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540085/pdf/fpsyg-06-01128.pdf
https://core.ac.uk/download/pdf/56363624.pdf
https://pubmed.ncbi.nlm.nih.gov/23007137/
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00204.2014?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org
https://www.ncbi.nlm.nih.gov/books/NBK71873/
https://pubmed.ncbi.nlm.nih.gov/23896197/
https://journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml
https://pubmed.ncbi.nlm.nih.gov/9564710/
https://pubmed.ncbi.nlm.nih.gov/21636321/
https://pubmed.ncbi.nlm.nih.gov/22124523/
https://pubmed.ncbi.nlm.nih.gov/19855344/
https://pubmed.ncbi.nlm.nih.gov/23439346/
https://pubmed.ncbi.nlm.nih.gov/19855344/
https://pubmed.ncbi.nlm.nih.gov/22687658/
https://pubmed.ncbi.nlm.nih.gov/21802038/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
https://pubmed.ncbi.nlm.nih.gov/29063454/
https://pubmed.ncbi.nlm.nih.gov/22395281/
https://pubmed.ncbi.nlm.nih.gov/18627559/
https://pubmed.ncbi.nlm.nih.gov/24812641/
https://www.youtube.com/embed/yHksRj6285A
2021-02-28T17:45:00.000Z
Natacha Océane
1134
yes
no
https://vidert.com/v/fitness-training/video/2899/what-i-eat-in-a-day-healthy-simple-meal-ideas
2021-03-16T17:54:23.000Z
weekly
0.5
https://i.ytimg.com/vi/CwK2RJUy9Gs/maxresdefault.jpg
What I Eat in a Day: HEALTHY + SIMPLE Meal Ideas!
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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A full day of intuitive eating! Everything I eat in a day and my workout (: Love ya!
RECIPES:
Breakfast (serves 1), 10 minutes:
1 slice of toast
1 heaped tbsp ricotta - you can use greek yogurt or other alternatives (:
1 banana sliced
Maple syrup / honey to serve
Heat a lightly greased pan to medium-high heat. Add the banana halves and cook for a few minutes until it turns golden brown (don’t worry if it gets a bit gooey it’s all good!). Spread the ricotta onto your toast, then add the banana and any additional fruit or toppings and enjoy!
Lunch (serves 2), 12 minutes:
300g orzo pasta
1 handful salad leaves (spinach/parsley/shredded lettuce etc)
2 handfuls of vegetables (I had green beans and sugar snap peas. Alternatives could be kale, tomatoes, carrots, courgette etc.)
Handful of black olives
Handful of grilled peppers (from a jar)
2 cans of cooked tuna
2-3 tbsp Olive oil
2-3 tbsp vinegar
Pinch of salt
Cook the orzo according to the packet. Whilst it’s cooking, chop the vegetables roughly and add to a bowl. Once the orzo is cooked, drain and add to the bowl and add the olive oil, salt and vinegar to taste! Enjoy! Feel free to add anything else you're thinking, you really can’t go wrong here!
Dinner (serves 4), 25-30minutes:
8 Corn tortilla wraps
600g diced chicken breast
Fajita seasoning mix (the brand I used was Santa Maria)
1 pepper (sliced)
1 red onion (sliced)
1/2 cup cheese (grated)
2 avocados (smashed)
1 jar tomato salsa
1 cup sour cream
Handful of tomatoes (chopped)
Handful of coriander (optional)
1 lime (cut into segments)
1 can refried beans
Oil for cooking
Add 1-2tbsp oil to a large saucepan and heat to medium-high tempe
https://www.youtube.com/embed/CwK2RJUy9Gs
2021-03-16T17:54:23.000Z
Natacha Océane
1304
yes
no
https://vidert.com/v/fitness-training/video/2898/tiktok-health-fitness-is-completely-wild
2021-04-06T17:37:01.000Z
weekly
0.5
https://i.ytimg.com/vi/DAOHAWmeWms/maxresdefault.jpg
TikTok Health + Fitness is Completely WILD
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Our little expedition through the world of health, fitness, diet and exercises on TikTok!! 🌍🌎💦 Fasten your seatbelts and hold on…
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
#health #fitness #tiktok
https://www.youtube.com/embed/DAOHAWmeWms
2021-04-06T17:37:01.000Z
Natacha Océane
1774
yes
no
https://vidert.com/v/fitness-training/video/2897/i-tried-my-old-ironman-workouts-for-7-days-brutal
2021-09-14T15:59:17.000Z
weekly
0.5
https://i.ytimg.com/vi/s53bdqN_Zb8/maxresdefault.jpg
I Tried my Old IronMan Workouts for 7 Days *Brutal*
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I always get questions about my training for my IronMan triathlon so I thought I’d share what a typical week of workouts looked like for me! This was soooo much fun to do and I hope you enjoyed spending the week together!! It’s good to be back!!
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/s53bdqN_Zb8
2021-09-14T15:59:17.000Z
Natacha Océane
1908
yes
no
https://vidert.com/v/fitness-training/video/2896/why-you-can-t-stop-craving-unhealthy-food-science-explained
2021-09-27T16:23:52.000Z
weekly
0.5
https://i.ytimg.com/vi/u75pz25OuPY/maxresdefault.jpg
Why You Can't Stop Craving 'Unhealthy' Food: Science Explained
Where do food cravings come from, and what does the science say about how we can find balance and feel relaxed around these foods?
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Here are some of the papers I used while researching for this video ❤️:
https://pubmed.ncbi.nlm.nih.gov/31077725/
https://pubmed.ncbi.nlm.nih.gov/31105044/
https://pubmed.ncbi.nlm.nih.gov/33462816/
https://www.researchgate.net/publication/354181166_Effects_of_ultra-processed_food_on_cognition_and_learning_of_adolescents_a_rapid_systematic_review
https://pubmed.ncbi.nlm.nih.gov/27804960/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6783266/
https://pubmed.ncbi.nlm.nih.gov/21835082/
https://pubmed.ncbi.nlm.nih.gov/25988110/
https://pubmed.ncbi.nlm.nih.gov/33917015/
https://pubmed.ncbi.nlm.nih.gov/19878280/
https://pubmed.ncbi.nlm.nih.gov/15998351/
https://pubmed.ncbi.nlm.nih.gov/19135112/
https://pubmed.ncbi.nlm.nih.gov/22166677/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2202913/
https://pubmed.ncbi.nlm.nih.gov/24160273/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4182946/
https://pubmed.ncbi.nlm.nih.gov/23458628/
https://pubmed.ncbi.nlm.nih.gov/24051052/
https://pubmed.ncbi.nlm.nih.gov/30870662/
https://pubmed.ncbi.nlm.nih.gov/22483361/
https://journals.sagepub.com/doi/10.1509/jm.12.0303
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714382/
https://pubmed.ncbi.nlm.nih.gov/28708085/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412354/
https://pubmed.ncbi.nlm.nih.gov/32230944/
htt
https://www.youtube.com/embed/u75pz25OuPY
2021-09-27T16:23:52.000Z
Natacha Océane
1382
yes
no
https://vidert.com/v/fitness-training/video/2895/what-i-eat-in-a-day-a-big-life-update
2021-10-12T17:52:03.000Z
weekly
0.5
https://i.ytimg.com/vi/M7rVLKBVftg/maxresdefault.jpg
What I Eat in a Day + a Big Life Update!
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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🎵MUSIC🎵
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Also a couple of songs from Thematic (:
Music by Juju B. Goode - Day 9. Watermelon Arcade - https://thmatc.co/?l=EA1517BD
Music by Juju B. Goode - Day 6. Park Place - https://thmatc.co/?l=7D50C6FC
RECIPES:
Breakfast:
Apple cinnamon PB toast:
2 slices toast
1 tbsp your fave peanut butter
1/2 tsp cinnamon
1/2 apple, finely sliced
Chia Jam:
https://themovementmenu.com/4-ingredient-strawberry-chia-jam/
Lunch:
Salmon and chickpea salad
(Serves 2)
1 x 200g can cooked salmon (drained)
2 cans chickpeas (drained)
100g feta cheese (crumbled)
Handful parsley (chopped)
1 avocado (cut into chunks)
Handful Peppadew peppers (drained)
Juice from 1 lemon
1 tbsp olive oil
Pinch salt
Place everything in a bowl and mix! Super simple (:
Snack:
Ice cream:
(Makes ~2l)
https://www.carnation.co.uk/recipes/salted-caramel-ice-cream
Once the caramel is folded into the cream, I folded in about 50g caramel popcorn 🍿
Dinner:
Ginger, garlic and soy chicken
1kg chicken thighs + drumsticks (skin on or off it’s up to you)
1 lemon (sliced into 1cm rings)
1 small onion (cut into quarters)
1 tbsp honey
3-6 garlic cloves (minced)
1 inch ginger (peeled and grated)
100ml soy sauce
Chilli flakes (to taste)
Heat the oven to 180C. Mix the soy, honey, garlic, ginger, chilli flakes and pour over the chicken in a baking tray. Place the onion quarters and lemon around the chicken. Place in the oven for ~40mins taking it out half
https://www.youtube.com/embed/M7rVLKBVftg
2021-10-12T17:52:03.000Z
Natacha Océane
1569
yes
no
https://vidert.com/v/fitness-training/video/2894/how-i-lost-fat-built-muscle-after-a-year-without-training
2021-10-26T16:39:59.000Z
weekly
0.5
https://i.ytimg.com/vi/g03Hd4Jm9Kc/maxresdefault.jpg
How I Lost Fat + Built Muscle After a Year Without Training
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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I lost a lot of muscle, strength, progress and confidence over the year I spent recovering from an injury. This is all about how I designed my training and changed my diet to lose fat and regain muscle to get back my old body composition, while also becoming stronger and more functional these last 3 months (:
This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/g03Hd4Jm9Kc
2021-10-26T16:39:59.000Z
Natacha Océane
1325
yes
no
https://vidert.com/v/fitness-training/video/2893/please-stop-making-these-common-weight-loss-mistakes
2021-11-16T18:03:36.000Z
weekly
0.5
https://i.ytimg.com/vi/5T9K4tsfUro/maxresdefault.jpg
Please Stop Making These Common Weight Loss Mistakes
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
Will Smith’s weight loss journey is an amazing example to study and learn from. I’m so proud of Will for all his hard work through the series but wow exhausting is an understatement. Let’s go through some of the biggest changes that would have made his weight loss (fat loss) journey much more enjoyable while still getting results and staying healthy!
#weightloss #fatloss
https://www.youtube.com/embed/5T9K4tsfUro
2021-11-16T18:03:36.000Z
Natacha Océane
1739
yes
no
https://vidert.com/v/fitness-training/video/2868/a-full-week-of-training-for-a-100-mile-ultramarathon
2023-04-12T16:50:44.000Z
weekly
0.5
https://i.ytimg.com/vi/oq92L7ALf9Y/maxresdefault.jpg
A Full Week of Training for a 100 Mile Ultramarathon
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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A full week of workouts training towards my 100 mile (160km) Ultramarathon in just a few months! I'm not able to run yet, which is a slight problem, but there's still a huge amount of training I can do in the gym and on the bicycle to build my endurance capacity and prepare my body! This is all my workouts this week, though my routine is changing almost every week to increase my fitness! Proud of you, keep pushing yourselves 👏
For more information on Endofound, who we're supporting with my 100 Mile (160km) race, head to: https://www.endofound.org
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/oq92L7ALf9Y
2023-04-12T16:50:44.000Z
Natacha Océane
1797
yes
no
https://vidert.com/v/fitness-training/video/2869/what-i-eat-in-a-day-my-new-higher-intake
2023-03-28T18:00:48.000Z
weekly
0.5
https://i.ytimg.com/vi/3_GLq5Fyp3Y/maxresdefault.jpg
What I Eat in a Day: My New, Higher Intake
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/?hl=en
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Hey my friends! I haven't done a What I Eat in a Day for a while to show my full day of eating, so now that I'm increasing my calorie intake to go alongside the extra training for my 100 mile Ultramarathon I thought it would be a good time for an update (: My goal is to fuel myself to the best of my ability without needing to make the whole experience distract me from living life (too much, I know it's a big challenge!)
Hope you're happy and eating and exercising the way that makes you feel fulfilled!
RECIPES!
LUNCH:
Beetroot & Orange salad (serves 2):
500g pack of cooked beetroot
3 mandarins/2 oranges (anything orangey works!)
50g feta (crumbled)
40g walnuts (crushed)
Handful of mint
Salad leaves of any kind (probably not rocket though because the flavour will over-power the rest!)
Lemon, Salt & Olive oil to taste
Slice the beetroot and oranges into medium slices and toss together with walnuts, feta, mint and salad leaves in a bowl. Season to taste with lemon, salt & olive oil and serve!!
Lemon & Harissa Chicken (serves 2):
3 skinless chicken breasts (sliced in half length-ways)
1 unwaxed lemon
7 cloves garlic (peeled)
1.5 tbsp smoked paprika
1 tbsp Harissa spice mix
All seasoning spice (optional)
Pinch of salt
Coat the chicken both sides with smoked paprika, harissa, all-seasoning spice and salt (add more of whichever you like). Heat a lightly greased pan to low-medium heat, add the chicken and cover for 20 minutes. Remove the lid for the remaining 5 minutes and cook at high heat to remove all the excess moisture and stop just when the chicken starts browning. Serve and enjoy!
DINNER:
Swee
https://www.youtube.com/embed/3_GLq5Fyp3Y
2023-03-28T18:00:48.000Z
Natacha Océane
1372
yes
no
https://vidert.com/v/fitness-training/video/2870/how-to-easily-run-further-longer-and-faster
2023-03-14T17:38:38.000Z
weekly
0.5
https://i.ytimg.com/vi/Rhd8xsoOlnU/maxresdefault.jpg
How to Easily Run Further, Longer and Faster
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/?hl=en
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I’ve had so many people tell me ‘I’m not a runner’ or ‘I can’t run’ recently, and yet I’m 100% so sure you could feel comfortable and confident running with a couple of the right tips around speed, technique, increasing your distance and how to think about your runs. If you want to enjoy running more, build your endurance and break that perception that running isn’t for you, this is everything I think you need to know to love it and find a happy running routine (: And if you don’t want to run and wanna workout in other ways, do your thing! 👏 As long as you’re happy and feeling good, you’re working out perfectly 🙌
A slightly better heart rate max estimator to help you find 70% of Heart Rate Max as your Zone 1 threshold: https://www.ntnu.edu/cerg/hrmax#Test%20yourself
Here’s a short reference list of the RCTs and reviews that most directly featured in the video, and that are my favourites as a starting point if you want to read more about the research behind it:
https://link.springer.com/article/10.1007/s40279-016-0474-4
Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
https://www.semanticscholar.org/paper/Resistance-Exercise-for-Improving-Running-Economy-A-Šuc-Šarko/16791b65b514bbe5092d30b4fe5ae4968bbbd974
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9742541/
https://pubmed.ncbi.nlm.nih.gov/29065279/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7183043/pdf/sports-08-00035.pdf
https://link.springer.com/article/10.1007/s40279-020-01412-7#Sec7
https://pubmed.ncbi.nlm.nih.gov/17940147/
https://www.jospt.
https://www.youtube.com/embed/Rhd8xsoOlnU
2023-03-14T17:38:38.000Z
Natacha Océane
1355
yes
no
https://vidert.com/v/fitness-training/video/2871/i-m-starting-the-hardest-challenge-of-my-life
2023-02-21T17:53:40.000Z
weekly
0.5
https://i.ytimg.com/vi/WaUf6uzCMYg/maxresdefault.jpg
I'm Starting the Hardest Challenge of my Life
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
__________________________________________________
My Instagram: https://www.instagram.com/natacha.oceane/?hl=en
__________________________________________________
This year, I want to challenge myself to keep growing by developing my aerobic fitness while protecting the strength I have built to eventually take on a 100 mile ultramarathon. This sport has been speaking to me a lot lately, and I think the purpose of a clear goal with a clear date will really help me enjoy my workouts even more by challenging me to continually learn, and study the Sports Science around running and strength in a super hands-on way. I can’t wait to try and hope you push yourself with your workouts, but way beyond your fitness too!! Let’s build that self-belief and support a charitable cause doing it, so everyone wins together.
_________________________________________________
The Physiotherapy company that helped me recover from a sprained ankle ligament is called Evoker Physiotherapy, in Sydney CBD: https://www.evokerpps.com.au
The team of incredible running experts helping me hone my running technique and protect my body through the next few months is The Running Room, based in Sydney: https://www.therunningroom.net
Like always, I would never recommend any company or service to you unless I was willing to pay full price for it myself. All support from the companies above was paid for at full price. I just believe in supporting people who have done right by me and I want to see such high levels of excellence and expertise rewarded!!
__________________________________________________
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costi
https://www.youtube.com/embed/WaUf6uzCMYg
2023-02-21T17:53:40.000Z
Natacha Océane
1607
yes
no
https://vidert.com/v/fitness-training/video/2872/common-healthy-habits-i-hope-you-didn-t-fall-for-some-that-are-great
2023-02-06T18:15:42.000Z
weekly
0.5
https://i.ytimg.com/vi/nSn6A6cfzNs/maxresdefault.jpg
Common “Healthy” Habits I Hope you Didn’t Fall For (+ some that are great)
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/?hl=en
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The internet is absolutely packed with "healthy habits we should all be doing" - foods to eat, drinks to eat, and daily routines to never skip if we want to be our healthiest, happiest selves. Some of these habits are great and could help you feel mentally and physically better, and some are a little...? Your healthy habits and routines that help you feel your best will be your own, and hopefully this video helps you cherry pick which you want to try.
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/nSn6A6cfzNs
2023-02-06T18:15:42.000Z
Natacha Océane
1159
yes
no
https://vidert.com/v/fitness-training/video/2873/how-i-lose-fat-keep-it-off-meals-workouts-everything-else
2023-02-01T16:31:03.000Z
weekly
0.5
https://i.ytimg.com/vi/TmAYtaimArA/maxresdefault.jpg
How I Lose Fat & Keep it Off: Meals, Workouts + Everything Else
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! Today, we're living a day in the life of my fat loss approach that I explained in my video 'How to Lose Fat + Keep it Off // How Metabolism Works'. In that video I expanded on the type of calorie deficit, workouts, and general mindset I would recommend and this is what that routine would look like for me. My last fat loss phase was a year or so ago and I've been focussed more on strength building since.
Everybody and every body is different. Please remember this is about the overall mindset and thinking: my exact numbers won't work for you. Study yourself and your body, and work with a Registered Dietitian if you want exact, personalised nutrition guidance. This is all about the high level approach, and as a reminder that heavy calorie deficits and hating the process aren't needed (:
My YouTube videos that I mention at the start of this one:
How to Lose Fat + Keep it Off // How Metabolism Works: https://youtu.be/gWocc7i77oM
Why Diets Fail: https://youtu.be/WTpjQs0atxs
And for a great start to some reading on low energy availability and how it can really impact health, these papers have you covered:
https://www.sciencedirect.com/science/article/abs/pii/S1538544222001110?via%3Dihub
https://link.springer.com/article/10.1007/s42000-020-00214-w
https://www.germanjournalsportsmedicine.com/archive/archive-2020/issue-10/relative-energy-deficiency-in-sport-red-s-a-narrative-review-and-perspectives-from-the-uk/
https://pubmed.ncbi.nlm.nih.gov/30008240/
https://bjsm.bmj.com/content/53/10/628
https://pubmed.ncbi.nlm.nih.gov/33095376/
https://www.youtube.com/embed/TmAYtaimArA
2023-02-01T16:31:03.000Z
Natacha Océane
1609
yes
no
https://vidert.com/v/fitness-training/video/2874/i-ve-been-struggling-lately-working-on-my-mental-physical-health
2022-11-07T17:32:53.000Z
weekly
0.5
https://i.ytimg.com/vi/ysilbVPkPuQ/maxresdefault.jpg
I've Been Struggling Lately... *working on my mental + physical health*
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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My mental and physical health have been a little off lately, to be honest. I've been struggling to find a routine, to feel motivated and to have much energy. Time to turn that around (:
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/ysilbVPkPuQ
2022-11-07T17:32:53.000Z
Natacha Océane
1103
yes
no
https://vidert.com/v/fitness-training/video/2867/exposing-myself-for-21-minutes-straight
2023-04-25T17:42:52.000Z
weekly
0.5
https://i.ytimg.com/vi/MvTsaO3jiIo/maxresdefault.jpg
Exposing myself for 21 minutes straight
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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Hey my friends! Today it's time to just hang out and have some fun (: I did one of these 'Say it or Shot it' Q&As a couple of years back and we all seemed to have a really good time so I'm more than happy to get juicy once again 😂 We're talking relationships, s3x, the fitness industry, and all kinds of secrets.
This isn't me encouraging anyone to drink alcohol *or* saying that it's bad! Balance is still pretty undefeated!!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/MvTsaO3jiIo
2023-04-25T17:42:52.000Z
Natacha Océane
1315
yes
no
https://vidert.com/v/fitness-training/video/2866/protein-explained-muscle-strength-fat-loss-endurance
2023-05-16T17:59:54.000Z
weekly
0.5
https://i.ytimg.com/vi/fU3y1NeMyrE/maxresdefault.jpg
Protein Explained! Muscle, Strength, Fat Loss + Endurance
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane
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Protein! Science! Explained! Everything you need to know about protein, whether your goal is to build muscle, strength, lose fat or improve your endurance performance. In this video we go through the optimal total protein intake for each goal, if there are any benefits to particular intake timings, whether an ideal intake distribution exists and anything else like advice for vegans. With this video, you'll know everything you need to know about protein! (:
Here's a selection of my favourite references and resources if you want to deep dive into the scientific journals:
https://bjsm.bmj.com/content/bjsports/52/6/376.full.pdf
https://pubmed.ncbi.nlm.nih.gov/23097268/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394758/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477153/pdf/12970_2017_Article_177.pdf
https://onlinelibrary.wiley.com/doi/epdf/10.1111/cpf.12440
https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/jphysiol.2012.244897
https://watermark.silverchair.com/4w070001700.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAsMwggK_BgkqhkiG9w0BBwagggKwMIICrAIBADCCAqUGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQM0CnmBVEqh2Jhu4UGAgEQgIICdo6C7s-X2xQrrx0VGDFzGKRS3_cJlA58yYdVrbRoeQ9migrZDIFGCg8ZakW4EDRtK9VnfPuuHO9uNQZ08nsdg_LyLi-2VdE2UgGeZBp0bke5sR9bCo557VchNAiP5nnUpOJSR7QMPdFZYK-JmKMx9pjyTCYCxRU2JoEloCFV-QF_aDyrsouKh1jdI5jN8ZVrIG1K2NjtnH3L_W7mkvIfEoNRH8h4JOvQuA7nh0rSRFxf0L90GI1RlcNI1Gu4ThR29mY-bGW7ZCglb2sfTMe3sfn5bY_IlO6TH_AGZTHp2bm7AOHFnNJahyJQ6otm20EKHYp5mkAmTo29FElqKJpLTnGZy676o1ZnXBQ9Mtw9UfNC6fc2hu3J3j7CayQg2DHYlsh8pRdaF8DnjekyzufNwZRM45nkecsPKRyxjh0p4esyGaNABRrbM8T1YPrSgFR5FOM5zpiGsAqifgg6J_6cQkRylACzrCeZWjKzbXeo8Rrg0lsofRVKBIs7DJRHw9w4UDXB
https://www.youtube.com/embed/fU3y1NeMyrE
2023-05-16T17:59:54.000Z
Natacha Océane
1191
yes
no
https://vidert.com/v/fitness-training/video/2836/the-6-most-attractive-muscles-on-men-according-to-women
2025-11-21T20:37:49.000Z
weekly
0.5
https://i.ytimg.com/vi/ZkzdgjtUyT8/maxresdefault.jpg
The 6 Most Attractive Muscles on Men (ACCORDING TO WOMEN!)
According to a recent fitness magazine article, there are 6 muscles that women find most attractive on a man. Do you know what they are?
The article states that the first muscle is the upper chest. The best way to develop this area is through an incline bench press. The key here, however, is at the bottom of each rep to target the lower outside portion of the pecs. This will allow for the most stretch on the pecs and recruits the upper fibers of the chest the most on each rep.
Next, we have the shoulders. Capped delts are the goal here, so the best way to build them is to focus on the middle and rear delts at the same time. This will allow for a more rounded appearance when looked at from any angle. The best exercise to target both is the hip hugger - just make sure your elbows are traveling away from and behind you.
After that, the biceps and triceps. Big, strong arms being seen as attractive should be a shock to nobody. Here, we are going to target the biceps and triceps with a single superset that can be done with the same weight. Start with an incline curl. This will put a stretch emphasis on the biceps, a known driver of muscle growth. Once you reach failure, slide up the bench and perform incline overhead extensions to hammer those triceps.
The article also mentions that the v-taper is desired by women, which means you need to hit the lats too. Opt for a kneeling 1-arm pulldown. This exercise not only allows you to get a great stretch on the lats at the top of every rep, but by imagining tucking your elbow into your back pocket makes for a greater contraction. Both of these will help you to build those sweeping lats.
Finally, we have the glutes. The best exercise to develop them is the barbell hip thrust, but if you find it uncomfortable, try pressing the weight away from you (towards your toes). This will help to alleviate the downward pressure you might feel in the groin area due to the weight of the bar.
While the article states that 7 out of 10 women prefer these muscles over others, they don’t sh
https://www.youtube.com/embed/ZkzdgjtUyT8
2025-11-21T20:37:49.000Z
ATHLEAN-X™
115
yes
no
https://vidert.com/v/fitness-training/video/2837/how-to-fix-knee-pain-with-simple-exercise-forever
2025-11-16T19:23:47.000Z
weekly
0.5
https://i.ytimg.com/vi/lEHqcWy_2_w/maxresdefault.jpg
How to Fix Knee Pain With SIMPLE Exercise (FOREVER)
If you or someone you know wants to know how to fix knee pain, you've come to the right place. In this video, I am going to show you what the real cause of your knee pain is and the simple exercises you can do to fix that knee pain once and for all. Remember, it's not always the joint that's the issue, but the surrounding areas that can be the root of the problem.
Fix Knee Pain Here - http://athleanx.com/x/fix-knee-pain-forever
Subscribe To This Channel Here - http://bit.ly/2b0coMW
The knee is a hinge joint that is more often than not, when it comes to pain, influenced by the areas above and below it. So, your attention needs to be driven towards the foot, ankle, and hips. Instability and weakness in these areas can be the direct cause of the knee pain you are experiencing right now.
First, lets look at the foot and ankle. If you have any sort of weakness or instability in this area, you are going to feel it in your knee. Knee pain caused by the foot and ankle has to do with proper biomechanics - something that might be suffering and you don't even know it. If you overpronate your foot, oversupinate your foot, or have ankle stability issues, you are going to create torque on the knee joint.
The best way to solve this is with two simple bodyweight exercises. The first is to simply stand on one foot and with the other, try to write the alphabet. This will test your foot strength and ankle mobility on the grounded foot. By continuing to do this, you will be training your stability and strength and increase your ability to prevent the ankle and foot from creating torque on the knee. The second exercise you want to do is a bodyweight Romanian deadlift. Here, you want to allow yourself a little bit of knee bend, but the key here is that when you drive your knee forward out of the hinge. When returning to your starting position, I want you to curl your toes and flex your foot (similar to how you make a fist with your hand). You should feel an immediate cramping in your foot and this is feedback that your are startin
https://www.youtube.com/embed/lEHqcWy_2_w
2025-11-16T19:23:47.000Z
ATHLEAN-X™
766
yes
no
https://vidert.com/v/fitness-training/video/2838/the-only-2-exercises-for-peaked-biceps
2025-11-07T19:46:56.000Z
weekly
0.5
https://i.ytimg.com/vi/L5CBFv_xSQc/maxresdefault.jpg
The ONLY 2 Exercises for Peaked Biceps
If your biceps don’t tower like mountains and instead look a little “flat”, there are 2 exercises you need to fix those flat biceps.
In order to build taller biceps, you need to understand the anatomy of the biceps first. The short head of the biceps is responsible for the width of the bicep when viewed from the front. The long head of the biceps is responsible for the height of the biceps, otherwise known as the biceps peak.
So, if we are after taller biceps and bigger biceps peaks, then we know that we have to influence the long head of the biceps more than the short head.
The best way to do this is by choosing biceps curls that allow for the elbows to drift behind the body during the rep.
The first exercise you want to fix flat biceps is the drag curl. This can be done with dumbbells, a barbell, or an EZ Curl bar like you see me using in the video. The point of the exercise is to drag the weight up your body which will allow for your elbows to extend back behind your body. One key thing to note is that you want to briefly pause the rep when the weight reaches your chest line. This will allow for a greater contraction, which despite the internet scientists telling isn’t necessary for hypertrophy, really is.
The second exercise to fix flat biceps is a simple incline dumbbell curl. A 45 degree angle of the bench is all you need in order to get your elbows back behind your body. Laying down and performing a “clown” curl is completely unnecessary.
During the incline curl, the long head of the biceps will be put into stretch at the bottom of the rep and we know that loaded stretch is a driver of hypertrophy. To increase the amount of stretch on the long head of the biceps while doing this exercise, you will want to flex your triceps at the bottom of each rep before you initiate the curl.
Start adding these two biceps exercises into your arm workout and see just how quickly your flat biceps go from weak to peak in no time at all.
For more tips on building muscle, be sure to stay tuned to this channel and reme
https://www.youtube.com/embed/L5CBFv_xSQc
2025-11-07T19:46:56.000Z
ATHLEAN-X™
77
yes
no
https://vidert.com/v/fitness-training/video/2839/how-to-get-lean-at-any-age-proven-method
2025-11-03T19:55:01.000Z
weekly
0.5
https://i.ytimg.com/vi/YTkHLAF-jgg/maxresdefault.jpg
How to Get Lean at ANY Age! (PROVEN METHOD)
Thanks to a recent question that was posed to me, I was able to reflect on the fact that I am 50 years old and there's 12 things I know about getting and staying lean at any age. In this video, I am going to cover 12 actionable items that I've done and have coached to celebrities, athletes, and average joes that you can learn from if you're goal is to get lean. If you can follow these actions, then you can not only lose body fat, but you can keep it off forever, too.
Get Lean and Stay Lean Here - https://athleanx.com/x/how-to-get-lean-at-50
Subscribe to this channel here - http://bit.ly/2b0coMW
The first action on this list is to make your "why" bigger than your cravings. That means that you need to figure out why you want to lose weight and get lean. What is the real motivating factor behind why you want to get lean? It helps by asking that question 5 times, with each answer diving a little deeper into your psychology and motivation. For example, on the first pass, you might say you want to get lean to look better. Why is it important that you look better? Once you answer that, ask yourself why that answer is important too. Soon, you will get to the deep root of the motivation behind ultimately why you want to burn fat.
Next is understanding that nutrition beats training for staying lean. I have said it for years and I will say it again; you can't outtrain a bad diet. That means that no matter how much effort you put into the weight room and lifting weights, none of it will be able to correct poor nutrition. If you're nutrition is sloppy, your results will be too. Understand that to get lean, your diet must first and foremost be your priority when it comes to good choices. If you can't get your nutrition in check, it will otherwise feel bigger than life itself and will be impossible to harness.
Now, on the topic of nutrition, you need to prioritize high-protein, quality nutrition over extreme dieting. That means including all 3 macronutrients, which, yes, means including carbohydrates. However, you need to b
https://www.youtube.com/embed/YTkHLAF-jgg
2025-11-03T19:55:01.000Z
ATHLEAN-X™
1599
yes
no
https://vidert.com/v/fitness-training/video/2840/the-only-2-dumbbell-lat-exercises-you-need-no-seriously
2025-10-30T17:57:40.000Z
weekly
0.5
https://i.ytimg.com/vi/CzJti9nFmoc/maxresdefault.jpg
The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY!)
What if I told you that there are only 2 dumbbell lat exercises you need to grow wider, thicker lats, would you believe me? In this video, I am going to show you how only two dumbbell lat exercises are that is required to build big lats. Remember, it comes down not only the choice of exercise you make, but how you do them that makes all the difference.
Get V-Taper Lats Here - https://athleanx.com/x/only-2-db-lats
Subscribe to this channel here - http://bit.ly/2b0coMW
The first thing you are going to do is a grab a heavy dumbbell and a lighter dumbbell. The lighter dumbbell should should be about 20% lighter than the heavier dumbbell and will serve it's purpose on the second lat exercise of the 2 dumbbell lat exercises that you need for wider, thicker lats.
The first exercises out of the only 2 dumbbell lat exercises you need to build wider lats is the 1-arm dumbbell row, but done in a specific way. Traditionally, you would think that performing the 1-arm dumbbell row would require you to put your knee and hand on the bench to do so. I want you to avoid doing this, as a matter of fact.
This is because by creating an asymmetrical loaded stance, you are increasing your risk for suffering an inguinal hernia. By having one knee on the bench, you are creating a scenario where the load is offset and weakening an already vulnerable inguinal canal by which you are increasing the risk for said hernia.
Instead, I want you to keep both feet on the ground. Do this by propping the adjustable bench up to a 45 degree incline and supporting yourself by placing one hand on the top of the bench. This will allow you to keep the dumbbell centered between your legs when at the bottom of each rep and keep symmetrical loading and removing that hernia risk.
When you row the dumbbell, keep your elbow tight to your side as you row and drive the elbow back to follow the fiber orientation of the lats. Remember, keeping your elbows tight is better for hitting the lats while having your elbow flared is the option you want to take if you
https://www.youtube.com/embed/CzJti9nFmoc
2025-10-30T17:57:40.000Z
ATHLEAN-X™
213
yes
no
https://vidert.com/v/fitness-training/video/2841/muscular-bodies-before-steroids-existed-pics
2025-10-24T16:35:28.000Z
weekly
0.5
https://i.ytimg.com/vi/v8H9gikBrKQ/maxresdefault.jpg
Muscular Bodies BEFORE Steroids Existed (PICS)
Have you ever wondered what bodybuilders looked like before the invention of steroids? You might be surprised at the physiques of those early 1900’s bodybuilders.
While they don’t look like the shredded mass monsters we see today on stage and on social media, they are pretty darn impressive.
So impressive for the time, you might have to question their natural statuses. Even people today with comparable physiques are accused of steroids, especially when it comes to being seen on social media.
However, it was all done naturally. Testosterone wasn’t even synthesized in a lab until 1935 with mass production and recreational use coming in later decades.
What does this mean?
When you see someone with an impressive physique, or one that happens to be bigger and / or leaner than yours, don’t be so quick to accuse them of hopping on gear. With the right training, diet, and consistency; an impressive physique is not something so far fetched.
It also means that you shouldn’t be discouraged by seeing someone that is open about their PED use. Just because you can’t build the same body doesn’t mean that you can’t build an impressive one yourself. Remember, it’s about maximizing and optimizing your body to its full natural potential.
For more tips on building an impressive body, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
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For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the
https://www.youtube.com/embed/v8H9gikBrKQ
2025-10-24T16:35:28.000Z
ATHLEAN-X™
77
yes
no
https://vidert.com/v/fitness-training/video/2842/5-stretches-your-body-needs-every-morning
2025-10-19T17:16:31.000Z
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5 Stretches Your Body Needs EVERY Morning
Rather than just jumping out of bed in the morning, your body would be much better off if you stopped and performed the 5 stretches that you will see in this video - every single morning.
Stretching is key to maintaining flexibility as you age. The problem for most people is that they skip it.
That said, if there was a quick stretch routine that only took you 5 minutes to perform, you would likely be able to find the time to do it. That is the goal here. I want you to do these stretches every morning and my promise to you is that you will feel healthier, stronger and more flexible as soon as you are finished with them.
Before we break them down, know that you can build your entire body from the ground up and be built for longevity with ATHLEAN-X. Do that here and also remember to subscribe to our channel while you’re here as well.
Build a body that lasts - http://athleanx.com/x/5-daily-morning-stretches
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The first stretch up is called the squat fold. Here you want to stand with your feet close together and hands clasped in front of your chest. Squat down as low as you can into deep hip flexion and make sure to keep your thoracic spine extended, chest up and shoulders back. From here, touch your hands to the ground and lift your hips up while extending the knees. You will feel an intense hamstring stretch and low back stretch if done right. Alternate these positions for 5-6 reps.
Next is the Side Bridge and Reach. This is an amazing hip stretch and strengthening exercise. Lay on one side with your arm outstretched and supporting your upper body. Lift the hip off the ground until your torso is straight on the lower side. This will engage the glute medius on that side. With the top side arm, reach up and over your head to stretch out your lats and core. Lower the body down and use that to stretch out the quadratus lumborum on the bottom hip and low back as well.
The third stretch is called the QL Pullthrough. This is another great stretch for the quadratu
https://www.youtube.com/embed/eU2y-i7mt5Q
2025-10-19T17:16:31.000Z
ATHLEAN-X™
537
yes
no
https://vidert.com/v/fitness-training/video/2843/the-only-2-exercises-for-bigger-shoulders
2025-10-17T21:28:35.000Z
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The ONLY 2 Exercises for Bigger Shoulders
If you want to turn your pebble delts into boulder shoulders, there are two exercises that you need to include in your shoulder workouts in order to build bigger shoulders.
In order to build big shoulders, you need to hit all three heads of the deltoid (the muscles that make up the shoulder). While you can isolate each head with various exercises, there are two shoulder exercises that will give you the best bang for your buck.
The first shoulder exercise you are going to want to include in your shoulder workout to get bigger delts is some kind of press. Now, it doesn’t have to be a standard barbell military press. As a matter of fact, just about any press will do the job, including but not limited to the Arnold press, dumbbell press, and scoop press.
However, if you want to know my favorite form of shoulder press in order to build cannonball delts; it’s the single arm overhead press. This variation of the exercise allows for proper joint stacking of the wrist over the elbow over the shoulder. This will alleviate most shoulder discomfort found in any sort of overhead pressing movement. Add in the fact that you don’t have to sacrifice weight in order to perform it and it quickly becomes on the best shoulder presses you can do.
Next, you are going to want to include some sort of lateral raise in your shoulder workout routine. It can be a strict lateral raise with dumbbells, a heavy cheat lateral raise that relies on momentum and a controlled eccentric lowering, or you can go with my favorite option: the cable lateral raise.
The cable lateral raise quickly became one of my favorite shoulder exercises because not only do you get a good loaded stretch on the middle and rear delts, a stimulus known for providing muscle growth, but if you raise the cable with a slight bend in the elbow and drive that elbow back behind your body in the process - you will be targeting not just the middle delts, but those pesky rear delts that don’t get enough attention in the first place.
Whichever press and lateral raise you choose,
https://www.youtube.com/embed/9v8leGpX9O8
2025-10-17T21:28:35.000Z
ATHLEAN-X™
70
yes
no
https://vidert.com/v/fitness-training/video/2844/the-only-2-dumbbell-chest-exercises-you-need-no-seriously
2025-10-13T18:16:13.000Z
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The ONLY 2 Dumbbell Chest Exercises You Need (NO, SERIOUSLY!)
What if I told you that you there are only 2 dumbbell chest exercises you need to grow a bigger chest, would you believe me? In this video, I am going to show you how only two dumbbell chest exercises are all that is required to build a big chest. Remember, it comes down not only the choice of exercise you make, but how you do them that makes all the difference.
Get a chiseled chest here - https://athleanx.com/x/only-2-db-chest
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The first exercise out of the only 2 dumbbell chest exercises you need to build a bigger chest is the dumbbell incline bench press, but done a specific way. We know that a big upper chest will give not only an aesthetic appearance of the chest, but it will also make the chest look much larger and fuller. Since this is the area that most people are lacking size in, the upper chest is going to be our focus on this first exercise.
Now, it's no secret that the incline bench press, especially done with dumbbells, is one of, if not THE best upper chest exercises. However, you need to get it right. First off, the incline needs to be set at 30 degrees. Why? This is the optimal angle for the upper chest to be activated. Any lower and you are shifting the focus of the exercise to the sternal portion of the chest and any higher, you start shifting the brunt of the work towards the shoulders. If you want to grow your upper chest, you need to focus more on the clavicular fibers more than anything else.
So, choose a weight that will allow you to fail within 8-10 reps on the incline dumbbell bench press and perform the exercise to failure. But, what if you have orthopedic issues regarding your shoulders? Well, I have a solution for that. Instead of performing the regular incline bench press, I want you to do an exercise called the neutral grip incline squeeze press.
By doing this version of the exercise, you are tucking your elbows into your sides more than you are on the incline bench press. But by squeezing the dumbbells together, you will be a
https://www.youtube.com/embed/XgwXopZadqs
2025-10-13T18:16:13.000Z
ATHLEAN-X™
327
yes
no
https://vidert.com/v/fitness-training/video/2845/stop-doing-this-on-lat-pulldowns
2025-10-10T21:34:28.000Z
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Stop Doing THIS On Lat Pulldowns!
The Lat Pull Down, possibly one of the best back exercises you can do. It's also one of the most scalable, but you got to do it right.
Here’s 4 ways to improve yours to make sure that you’re actually training your lats and not just doing pulldowns.
It starts with your grip.
Squeezing too hard makes you pull with your arms and forearms, diminishing your lats in the lift.
Instead, hook your fingers, drop the thumb, and pull with a relaxed hand. Your lats will take control again - instantly.
Next, go narrower.
Taking too wide a grip causes your elbows to drift out, and decrease lat stretch by up to 30% in the process.
Just inside shoulder width is perfect.
This brings your elbows slightly forward and allows you to drive them down tight to your body, almost like you’re trying to put them in your front pockets - a simple visual cue that changes everything.
If you’ve got a short triceps bar, even better. It locks your arms into that path automatically by forcing the narrow grip.
Next - stay upright.
Leaning back turns the pulldown into a row, hitting the upper back, midback, and scapular muscles more than the lats.
Stay tall, keep the chest up, and let the muscles do the work - not momentum.
And finally, slow it down.
Controlling the bar on the way up prolongs the time the lats are in their lengthened position - the exact place that growth occurs most.
Remember… not every pulldown is a lat pulldown, but now yours will be.
And just like that, you've got the perfect lat pulldown. If you guys are looking for more of how to do certain exercises, Make sure you click Subscribe and turn on your Notifications so you never miss a video when we put one out.
If you are looking for step-by-step programs that include how-to guides on every exercise you do, you can find them over at athleanx.com
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health
https://www.youtube.com/embed/Oa1ta2lU3ZI
2025-10-10T21:34:28.000Z
ATHLEAN-X™
74
yes
no
https://vidert.com/v/fitness-training/video/2846/chest-exercise-tier-list-rankings
2025-10-06T16:58:56.000Z
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Chest Exercise Tier List (RANKINGS)
There are so many chest exercises to choose from that you can include in your chest workouts, but which ones should you focus your efforts on if you want build a bigger chest and increase your strength? I’ve created a chest exercise tier list to help you sort through your best (and worst) options.
Chest Workout Here - http://athleanx.com/x/most-effective-chest
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In the F tier we have the single plate pressout. If you’re going to do this you want to use two plates so you have to isometrically squeeze with more force to keep the plates from falling. Even then, you want to press up and out to engage the upper pec fibers more. Doing this straight out in front of you is almost entirely a front delt exercise and doesn’t do anytihng to build your pecs.
In the D tier we have the dumbbell chest fly. While Arnold may have loved these for the stretch, there’s better ways to get it without compromising the health of your anterior shoulder capsule.
In C tier we have the pushup. Whie it may be the gold standard for bodyweight chest exercises and I think everyone should be doing pushups, if you can do 30 or more pushups in a single set, I would say that you need to find a different variation that challenges you enough to where you fail under 30 reps if you are looking to grow your chest.
In B tier we have the cable bench press. This overcomes the limit of the dumbbells losing tension at the top of the rep. The only drawback is that the ability to load this exercise is compromised a bit because of the process of getting setup in place to perform the press with the cables.
In A tier, we have the bench press but not just any type of bench press. I prefer the dumbbells vs the barbell due to improved shoulder health while still being able to be overloaded. You can also do this from a flat or incline bench position for more variety and the ability to target chest development weak points.
To make this S tier, throw in a superset with the cable crossover. Now you get the stret
https://www.youtube.com/embed/BmoMGmFwOQo
2025-10-06T16:58:56.000Z
ATHLEAN-X™
76
yes
no
https://vidert.com/v/fitness-training/video/2847/how-to-stop-losing-muscle-as-you-age-important
2025-10-02T17:55:19.000Z
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How To STOP Losing Muscle As You Age (IMPORTANT!)
As you age, it is natural to start to lose muscle mass. But did you know, the rate of loss of muscle and strength beyond the age of even 30 starts to occur much faster than you would have thought. The good news is, there is something you can do about it to slow, if not completely stop, the mechanism from wasting away your muscles year after passing year.
Build Muscle at Any Age Here - http://athleanx.com/x/muscle-at-any-age
Subscribe to this channel here - http://bit.ly/2b0coMW
Here are the ways that muscle is lost, and what you can do about it.
1. Protein Dose–Response Curve
Key Studies: Cuthbertson et al., FASEB J 2005; Moore et al., J Gerontol 2015
When you’re in your 20s, a moderate amount of protein, about 20 to 25 grams at a meal, is usually enough to max out muscle protein synthesis. But as you age, this response becomes blunted. In fact, landmark studies show that the same 20 grams that worked in young adults barely moves the needle in older adults. To overcome this, older lifters need closer to 35 to 40 grams of high-quality protein per meal.
2. mTOR Signaling Pathway Blunting
Key Studies: Breen & Phillips, Nutrients 2011; Dickinson et al., AJCN 2013
mTOR is the master growth switch in your muscles. When you lift weights or eat protein, signals converge on this pathway, activating downstream proteins to turn on muscle protein synthesis. In young adults, this system is highly responsive. But in older adults, the same stimulus results in weaker activation. Older muscles need stronger inputs - more protein and higher training intensity.
3. Leucine Threshold Concept
Key Studies: Katsanos et al., AJCN 2006; Yang et al., AJCN 2012
Leucine is the key amino acid that flips on mTOR, and aging muscle has a higher leucine ‘threshold.’ For a younger lifter, 2 grams of leucine may be enough to activate muscle protein synthesis. For older adults, that threshold often rises to 3 or 4 grams. Katsanos showed that when older adults were given extra leucine with their protein, their anabolic response improved sign
https://www.youtube.com/embed/k0I9fFTekas
2025-10-02T17:55:19.000Z
ATHLEAN-X™
1034
yes
no
https://vidert.com/v/fitness-training/video/2848/how-to-get-six-pack-abs-90-rule
2025-09-30T21:33:16.000Z
weekly
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https://i.ytimg.com/vi/vh32ZTBsSs4/maxresdefault.jpg
How to Get Six Pack Abs (90% RULE)
Subscribe to this channel here - http://bit.ly/2b0coMW
Recently, Jeff Cavaliere appeared on The Drive podcast with Dr Peter Attia to discuss the role of nutrition and exercise when it comes to being lean and having six pack abs.
To get to a point where you show visible, defined abs year round, your body fat needs to be at around 10 percent or less. Getting to this level is obviously more attainable if you are starting with a bodyfat in the mid-teens versus trying to get there when you are sitting in the 30 to 40 percent range right now.
That said, there is a simple way to actually get six pack abs that doesn’t require starvation diets or crazy fads.
It takes consistency.
More important than any other component of training or eating is the need for nutritional consistency and the reality that the leaner you want to get the more sacrifices you are going to have to make to get there. Now this doesn’t mean that you have to resign yourself to eating boiled chicken breasts, tofu and steamed broccoli.
Instead, think of your nutrition as a scorecard. You want to try and aim for a 90 percent accuracy. If you eat 5 meals a day for 7 days a week that gives you a total of 35 meals per week. Ninety percent of this would mean that even 4 meals could be far less than perfect and you would still be well on your way to single digit body fat levels and a leaner body year round.
The consistency of eating right on a regular basis makes these random one off less than perfect meals almost irrelevant when it comes to the pursuit of a lean six pack. Now keep in mind, even though you can be incredibly lean eating this way there is a trade off. Depending on how many sacrifices you want to make it will determine how strict you need to be. That said, even when 7 percent body fat is the goal, 90 percent consistency will work.
Getting to even lower levels of body fat would require more sacrifices, but those are the ones that seem to make whatever you’re doing very hard to stick to for the long term. So while you may be able to get l
https://www.youtube.com/embed/vh32ZTBsSs4
2025-09-30T21:33:16.000Z
ATHLEAN-X™
65
yes
no
https://vidert.com/v/fitness-training/video/2849/the-most-effective-way-to-build-your-chest
2025-09-26T20:25:45.000Z
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The Most “Effective” Way to Build Your Chest
If you want to build your chest quickly then you need to use the most effective science based training techniques available. In this quick short, I will show you a live comparison between the typical set and rep structure that is used to grow a bigger chest and one based around the concept of “effective reps”.
Before we jump in, if you’re looking for the latest in science based training plans as well as supplements you can find them all here and rememberto subscribe so you never miss a video when it’s published.
Chest Workout Here - http://athleanx.com/x/most-effective-chest
Subscribe to this channel here - http://bit.ly/2b0coMW
Recent guests on the JRE podcast such as Chris DiStefano and Josh Brolin have mentioned following Jeff Cavaliere’s effective rep training method with great results. This time saving approach to high intensity trainig is the perfect way to speed up your workouts while speeding up the path to better muscle growth.
This revolves around the benefits of shorter rest periods between repeated high intensity efforts - leading to the effective reps phenomenom.
When you do a set to failure in the 10-12 rep range, the purpose of the initial repetitions (1 through 6 or so) are to simply get you to a point of muscular fatigue where the real benefits of the set can occur. The place in the set where the intensity becomes high enough to elicit a growth response in the muscle that you are actually trying to build.
When you take a typical rest of 2-3 minutes between sets however, you are giving your muscles a chance to more fully regenerate and recuperate to the point that you are once again able to do 10-12 repetitions. The question however is, why? If the point of those early reps is to set the stage for the growth producing reps - why not let shorter rest periods get you more quickly to those growth producing reps.
Limiting your rest instead to just 15-30 seconds between sets can do exactly that.
It is advised that the more experienced a lifter you are, the longer those rest times should be and
https://www.youtube.com/embed/ZJ09graxv8U
2025-09-26T20:25:45.000Z
ATHLEAN-X™
60
yes
no
https://vidert.com/v/fitness-training/video/2850/the-only-2-quad-exercises-you-need-no-seriously
2025-09-21T17:27:02.000Z
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The ONLY 2 Quad Exercises You Need (NO, SERIOUSLY!)
What would you say if I told you there were only 2 quad exercises you need to do in order to get a bigger legs with a full quad sweep? In this video, I am going to show you the two quads exercises that should make up the bare minimum of your leg workouts. Not only are these two exercises for quads great for building bigger legs, but they will also help you develop a more powerful lower body.
Shop all AX programs - http://athleanx.com/x/2-exercises-for-quads
Subscribe to this channel here - http://bit.ly/2b0coMW
Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
In the case of the quadriceps muscles with four distinct heads; you need to train them in a way that maximizes the function of the muscles but also limits the contributions of the posterior chain muscles of the legs like the glutes and hamstrings. Believe it or not, even the same movement pattern - like the squat - can be modified slightly to make this shift possible and allow for better quad growth and targeting.
Another thing to note is that instead of choosing just two exercises to build bigger quads, we’re also picking two distinct movement patterns. Even though the front squat and bulgarian split squat share the word squat in their names, the latter is more of a lunge pattern and makes for the perfect compliment to the basic squat pattern.
Keep in mind, all leg muscle development is important and stopping at just the quadriceps is not going to be enough to get you looking and performing your best. So be sure to check out the only 2 glute exercises you need and the soon to be released only 2 hamstring exercise videos as well.
That said, the first exercise in focus here is the aforementioned front squat. Here you need to understand the physics of the squat to appreciate
https://www.youtube.com/embed/-7TPSr0-yo4
2025-09-21T17:27:02.000Z
ATHLEAN-X™
286
yes
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https://vidert.com/v/fitness-training/video/2852/the-only-2-exercises-for-chiseled-abs
2025-09-14T17:14:58.000Z
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The ONLY 2 Exercises for Chiseled Abs
If you want to have chiseled abs that pop, then these are the only 2 exercises you need for that six pack. There are lots of ab exercises to pick from, but when you understand the key functions of the rectus abdominis muscle, then you know that you can narrow your choices down to the ones that are going to be most effective for getting a 6 pack.
Of course, your pursuit is always going to depend on having good nutrition. You simply cannot have a junk food diet and think that you are going to calorically remain in enough of a deficit to remain lean.
That said, if you want to get chiseled abs that get attention when you lift your shirt then you want to choose from two distinct groups of ab exercises. The first is the exercises that move your chest towards the pelvis - or the top down movements. The second is the exercise group that moves your pelvis towards your chest - the bottom up movements.
To make sure that each is maximally effective however, it helps to know your current ability level.
Knowing this allows me to give you a top down and bottom up recommendation that matches your capabilities and lets you scale to better and better ab exercises as you get stronger.
See the ab exercise choices here:
BOTTOM UP
beginners - reverse corkscrew (knees bent)
intermediate - reverse corkscrew (knees straight)
advanced - hanging corkscrew
TOP DOWN
beginners - upper circle crunch
intermediate - power over
advanced - cable crunch pulldown
Choose one from each group and perform 2-3 sets each day to failure.
The more you do these the harder your abs will get as they get stronger and more developed. And again, when combined with a few sets of table pushaways to make sure that your diet stays in check and that you keep your body fat levels low, then the sky is the limit for how good your midsection can look in even a very short period of time from now.
But the key is, when you choose the right ab exercises you don't need a lot of them. In fact, only 2 ab exercise options are needed to start chiseling up that six pac
https://www.youtube.com/embed/A2s4QLmND2E
2025-09-14T17:14:58.000Z
ATHLEAN-X™
86
yes
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https://vidert.com/v/fitness-training/video/2865/preparing-my-body-mind-to-run-a-100-mile-ultramarathon
2023-06-05T17:09:02.000Z
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Preparing my Body + Mind to Run a 100 Mile Ultramarathon
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane/
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To help us raise $40,000 for endometriosis research, you can also contribute to the GoFundMe fundraiser at: https://www.gofundme.com/f/raising-40000-for-endometriosis-research All proceeds go directly to EndoFound!
Thanks to lululemon for sponsoring the workout segments of this video: I’m wearing lululemon in my workouts (: All other content is entirely editorial as always with zero input from any brand 🤍
A full week of training for my ultramarathon which is getting scarily close! I’m back to running a little more regularly now, though I’m still cycling in the gym too to protect my ankle in the final stages of recovery. The gym workout in this video is a good example of the types of core and leg strengthening I’ve been doing so feel free to take them and try them! This week I also helped announce a new scientific research program (slightly terrifying, insanely exciting) into female runners and took a couple of fitness tests to help me manage my race as best I can! Love you!
The gym I visited in Vancouver is called HouseConcepts! I paid for my membership ofc, I just like to shoutout great work (: I recommend!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok! ❤️)
https://www.youtube.com/embed/lC-L3AC0p7Y
2023-06-05T17:09:02.000Z
Natacha Océane
1623
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no
https://vidert.com/v/fitness-training/video/2864/injury-update
2023-06-27T16:03:05.000Z
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injury update...
For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️
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My Instagram: https://www.instagram.com/natacha.oceane
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My ultramarathon was meant to be this week. I had hoped to be running through the finishing line as I was giving the update so I’m sorry for being a bit bummed out. I am so proud of everyone setting goals: I’ve heard about so many of you running your first run in years, shooting for 5kms, 10kms, half marathons, marathons and ultras. You can’t imagine how freaking proud it makes me. It’s never about how big the goal looks on the outside, but how much it means to you and how much self-belief it helps build. No workout in today’s video as I’m really resting up and taking time away from running/the gym, but a new boyf for me thanks to all of you generous people 💗🤍
Just want to mention: the race wasn't Western States. I'm not ready yet but I appreciate the faith! I'll be doing a different race in a few weeks, once I've had a little rest and worked on some more rehab for my ankle (: Can't wait to make it happen!
This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
https://www.youtube.com/embed/MpXZU45fl5Y
2023-06-27T16:03:05.000Z
Natacha Océane
1001
yes
no
https://vidert.com/v/fitness-training/video/2863/i-entered-my-first-100-mile-160km-ultramarathon-emotional
2023-11-20T18:33:33.000Z
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0.5
https://i.ytimg.com/vi/PvYYAfItVtM/maxresdefault.jpg
I Entered my First 100 Mile (160km) Ultramarathon *emotional*
I signed up for my first 100 mile ultramarathon race!! It took a lot of physiotherapy and rehab to strengthen my ankle but I finally felt confident enough to go for it (: The last few months of running have not at all been what I’d hoped for, but difficulty only makes you stronger.
💗 For science-based home and gym workout programmes to build muscle, lose fat, or become more athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com 💗
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My Instagram: https://www.instagram.com/natacha.oceane
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https://www.youtube.com/embed/PvYYAfItVtM
2023-11-20T18:33:33.000Z
Natacha Océane
1537
yes
no
https://vidert.com/v/fitness-training/video/2862/i-trained-with-the-greatest-competition-climber-ever
2024-01-22T12:55:09.000Z
weekly
0.5
https://i.ytimg.com/vi/x5JWmHAukSo/maxresdefault.jpg
I Trained with the Greatest Competition Climber Ever
Janja Garnbret is the GOAT. At 24 she's already had more IFSC wins than any climber ever, male or female, by a long way and keeps setting records for fun 🤯 She took me through her typical workouts in the climbing gym and in the movement development centre where she trains and wow. She's just as special a person too, which makes it even more amazing to watch her raise the ceiling on what we think women are capable of!! Please show her some love, she deserves it 👏
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Janja's Instagram: https://www.instagram.com/janja_garnbret
Roman's Instagram: https://www.instagram.com/romankrajnik
Rehabo Center: https://www.instagram.com/rehabocenter and https://rehabo.si
The climbing gym: https://plezalnicenterverd.com
My Instagram: https://www.instagram.com/natacha.oceane
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💗 For science-based home and gym workout programmes to build muscle, lose fat, or become more athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com 💗
Thank you to Red Bull for the support in producing this video! This video is not sponsored in any way, but Red Bull really helped in organising and making this possible for Janja and I so I'm thankful!
____________________________________________________
Get Break My Heart by Dua Lipa and over 1M + mainstream tracks here https://go.lickd.co/Music License ID: YEMo276ax0O
Get Miracles (Someone Special) by Coldplay, Big Sean and over 1M + mainstream tracks here https://go.lickd.co/Music License ID: EzBMaRx4BPa
Get 'Til It's Over by Anderson .Paak and over 1M + mainstream tracks here https://go.lickd.co/Music License ID: wDkxmPoeKaY
Get Know No Better by Justin Bieber, DaBaby and over 1M + mainstream tracks here https://go.lickd.co/Music License ID: JyDdMzYe9BE
Get Physical (feat. Gwen Stefani) [Mark Ronson Remix] [Mixed] by Dua Lipa, The Blessed Madonna, Gwen Stefani and over 1M + mainstream tracks here https://go.lickd.co/Music Licens
https://www.youtube.com/embed/x5JWmHAukSo
2024-01-22T12:55:09.000Z
Natacha Océane
1560
yes
no
https://vidert.com/v/fitness-training/video/2861/i-failed-this-is-the-full-story
2024-03-25T17:22:26.000Z
weekly
0.5
https://i.ytimg.com/vi/UwVXQlwViao/maxresdefault.jpg
I failed. This is the full story (:
The story in full, sometimes a little gross, detail. I have no regrets and am so glad I tried. Maybe I'll be back some day, but my happiness and health will decide (: 🤍
💗 For science-based home and gym workout programmes to build muscle, lose fat, or become more athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com 💗
____________________________________________________
My Instagram: https://www.instagram.com/natacha.oceane
____________________________________________________
#ultramarathon #marathon
https://www.youtube.com/embed/UwVXQlwViao
2024-03-25T17:22:26.000Z
Natacha Océane
1122
yes
no
https://vidert.com/v/fitness-training/video/2860/rebuilding-my-strength-switching-from-running-a-big-training-update
2024-04-09T16:39:44.000Z
weekly
0.5
https://i.ytimg.com/vi/BswJcybJOGU/maxresdefault.jpg
Rebuilding my Strength!! Switching from Running + a Big Training Update
💗 For science-based home and gym workout programmes to build muscle, lose fat, or become more athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com 💗
____________________________________________________
My Instagram: https://www.instagram.com/natacha.oceane
____________________________________________________
A big update on life and training!! After switching from my 100 mile ultramarathon goal (explained in last video!), it's time to get back to feeling super strong and rebuilding some muscle I lost after taking lots of time away from the gym these last few months. Please note: running and strength training are very much compatible! Any strength losses in me were because I made the decision to massively reduce my strength training (explained in the last video!)
#gym #muscle #strength #fitness
https://www.youtube.com/embed/BswJcybJOGU
2024-04-09T16:39:44.000Z
Natacha Océane
1787
yes
no
https://vidert.com/v/fitness-training/video/2859/i-trained-with-the-ironman-world-champion-ft-lucy-charles-barclay
2024-05-13T15:23:47.000Z
weekly
0.5
https://i.ytimg.com/vi/m-im3XFx068/maxresdefault.jpg
I Trained with the IronMan World Champion ft. Lucy Charles-Barclay
Lucy Charles-Barclay is the female IronMan World Champion, and the fastest to ever win the title!! ⚡️🥇 She’s overcome so many recent injuries and her mentality is second to none, which makes her such a special human being. Lucy took me through the core and strength workout she regularly does in her gym, plus we tried some of her typical cycling formats, and then finished with the coldest ice bath known to man 🧊❄️🛁 She’s the type of role model that’ll make you really believe in yourself so please show her a lot of love!!!! 🤍
Lucy also has an amazing YouTube channel which is a big recommend!! Seeing behind the scenes of how the best do it is an amazing way to learn! https://www.youtube.com/@LucyCharlesBarclay
Lucy’s Instagram: https://instagram.com/lucycharles93 🏊♀️🚴♀️🏃♀️
Everything on Lucy’s channel is produced by her amazing sister Holly: https://instagram.com/hollycharlesphotography_
My Instagram: https://instagram.com/natacha.oceane
Thank you to Red Bull for the support in bringing this video to life! This video is not sponsored in any way and Red Bull gave me complete editorial control, but they were amazing in helping make this possible for Lucy and I!
________________________________________
💗 For science-based home and gym workout programmes to build muscle, lose fat, or become more athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com 💗
________________________________________
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators:
Future Nostalgia by Dua Lipa, https://t.lickd.co/wrzWQ82Rvo2 License ID: ga2r3MOY1RM
Get Up by T-Pain, https://t.lickd.co/lZmLo1z36Dw License ID: DnQxx0olQ0p
Good Love 2.0 by Priya Ragu, https://lickd.lnk.to/WLRWz7ID License ID: aEy8n78Ejzm
WHAT WOULD YOU DO? (feat. Pink Sweat$) by HONNE, https://t.lickd.co/WLaAYogkapM License ID: z5Xn2Q4wX3g
Girl From Rio by Anitta, https://t.lickd.co/bwgaERGq8gR License I
https://www.youtube.com/embed/m-im3XFx068
2024-05-13T15:23:47.000Z
Natacha Océane
1590
yes
no
https://vidert.com/v/fitness-training/video/2857/this-workout-will-completely-change-your-body
2025-08-25T16:40:24.000Z
weekly
0.5
https://i.ytimg.com/vi/Yms9gHkXQf8/maxresdefault.jpg
This Workout Will Completely Change Your Body
It is possible to get a bigger chest with just pushups, but it depends on how well you structure your pushup workout and what variations of pushups you choose to do that will determine whether or not you will get a bigger chest from just pushups. In this video, I'm going to show you the perfect pushup workout that you can do anywhere and regardless of what ability level you are at now. I'm going to to show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required, guaranteed.
Build a Bigger Chest With Just Pushups - https://athleanx.com/x/perfect-pushup-workout
Subscribe To This Channel Here - http://bit.ly/2b0coMW
To start off, however, we have to take a look at some of the limitations that we encounter with other push-up workouts and it starts with rep prescription. This idea is inherently flawed due to the fact that it is far too difficult to recommend a workout that is based on a rep goal for pushup variations that doesn't account for different strength and ability levels.
This is why I don't recommend people to follow simple, rep-based, pushup workouts like doing 100 pushups a day. If you aren't taking your pushups to a point of failure in each set, you are not accumulating the proper mechanical stress needed to grow your chest. Instead, you are just getting better at doing pushups. Add in the fact that a beginner may struggle with 10 pushups and an advanced trainee may not struggle at all with performing 50 well-executed push ups and you will see how difficult it is to throw an arbitrary number into a workout and expect the same results.
Secondly, we have to make critical decisions on what exercises are going to be included in this perfect pushup workout. If you fail to account for the need of adduction of the shoulder in order to get a complete chest contraction and only choose exercises that keep the hands separated, you will be leaving potential muscle gain on the table. Don't worry, however, as I have included an
https://www.youtube.com/embed/Yms9gHkXQf8
2025-08-25T16:40:24.000Z
ATHLEAN-X™
554
yes
no
https://vidert.com/v/fitness-training/video/2856/the-only-2-exercises-for-thicker-triceps
2025-08-29T15:36:14.000Z
weekly
0.5
https://i.ytimg.com/vi/THqN40NcT8M/maxresdefault.jpg
The ONLY 2 Exercises for Thicker Triceps
If you have felt triceps or they are just not growing the way you want them to; it most likely comes down to not focusing on the right head of the triceps when it comes to your triceps workouts.
You see, if you want to build big arms that will fill your shirt sleeves, you need to focus on the long head of the triceps first and foremost. This head makes up 2/3 of the size of the triceps, the muscle that makes up 2/3 of your arm. So, training it correctly and effectively will help to build significant arm size.
To best train the long head of the triceps, you need to focus your efforts on two exercises.
The first exercise you need to start applying to your triceps workouts is the lying triceps extension. While similar in appearance to a skull crusher, this exercise instead puts loaded stretch on the long head of the triceps (something you don’t get with a skull crusher.) The key here is to make sure your arms don’t come too far forward as doing so will take tension off the triceps at the top of the exercise.
The second exercise you want to add to your routine is the rocking pushdown. This variation of a classic pushdown will keep tension on the triceps throughout the range of motion simply by the fact that the line of resistance (the cable) will be perpendicular to the forearms from beginning to end.
For more tips on building muscle, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 https://www.athleanx.com
Connect With Me:
👉 https://www.instagram.com/athleanx
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters
https://www.youtube.com/embed/THqN40NcT8M
2025-08-29T15:36:14.000Z
ATHLEAN-X™
61
yes
no
https://vidert.com/v/fitness-training/video/2855/the-best-way-to-get-lean-from-any-body-fat-level
2025-09-01T17:12:27.000Z
weekly
0.5
https://i.ytimg.com/vi/Fz7wUtKh3gQ/maxresdefault.jpg
The Best Way to Get Lean (FROM ANY BODY FAT LEVEL!)
If you have ever wondered what the best way to get lean from any body fat level is, I have a game plan that will get you to lose fat quickly and permanently, guaranteed. In this video, I am going to show you the the fastest way to get lean regardless what your body fat percentage is, why being lean is important, and some of the misconceptions about leanness that might be discouraging you from getting there in the first place.
The pursuit of getting lean starts with the understanding of goals and realistic expectations. Too often do I see someone with a body fat percentage higher than 30% want to drop down to 10% or lower. This is a good end goal to have, but you need to understand that it’s not going to happen at any sort of rapid pace. This is where people get discouraged and give up on their weight loss journey.
Get Lean Here - http://athleanx.com/x/lean-from-any-body-fat
Subscribe To This Channel Here - http://bit.ly/2b0coMW
You see, when it comes to getting lean, you need to set realistic goals and expectations. Instead of trying to go from 40% body fat to 10%; think about going from 40% to 30-35%. That smaller decrease in body fat is going to make a significant difference in your physique. Not only that, but it’s also attainable in a relatively short amount of time and can keep you on track to drop your body fat percentage down to the next bracket. You can see it in the stock photos used in the videos.
When it comes to getting leaner, as you start to decrease your body fat percentage to lower and lower levels, it is important that you are engaging in resistance training. There are few key reasons as to why and it starts with your metabolism. The higher percentage of muscle you have, the higher your basal metabolic rate is. That means your nutrition can be more forgiving than it is at a higher percentage of body fat. Not only that, but having a higher concentration of muscle will also lead to an appearance change. The less body fat you have on your body, the more muscular you appear simply because you can
https://www.youtube.com/embed/Fz7wUtKh3gQ
2025-09-01T17:12:27.000Z
ATHLEAN-X™
813
yes
no
https://vidert.com/v/fitness-training/video/2854/how-to-build-huge-biceps-round-full
2025-09-05T20:42:25.000Z
weekly
0.5
https://i.ytimg.com/vi/tVA7S5_MeqQ/maxresdefault.jpg
How to Build Huge Biceps (ROUND / FULL)
If you can’t build big biceps, there is likely a big mistake that you are making. Too often do I see people rushing through their sets of curls (and most other exercises).
Next time you do a set of curls, time yourself. You are likely taking less than 30 seconds to complete your set and that’s a problem.
Instead of rushing, slow down your curls.
When I say to slow down your curls, I am specifically talking about the eccentric lowering of the weight. While you want to be explosive on the way up and allowing a small amount of cheat, don’t go past vertical (that’s just using your back to heave the weight up.)
By allowing yourself to slow down on the eccentric, you are taking advantage of time under tension as well as the eccentric damage that is proven to cause muscle growth.
How slow should you go? About 4 seconds on the way down. This will bring the time of your set to 48 seconds instead the likely 24. Doubling the time of the set will be the key to unlocking biceps growth, especially if you are struggling with it now.
Remember, it’s not just what exercises you do that matters, it’s how you do them that makes all the difference in the world.
For more tips on building muscle, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 https://www.athleanx.com
Connect With Me:
👉 https://www.instagram.com/athleanx
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and
https://www.youtube.com/embed/tVA7S5_MeqQ
2025-09-05T20:42:25.000Z
ATHLEAN-X™
76
yes
no
https://vidert.com/v/fitness-training/video/2853/the-only-exercises-you-need-men-over-40
2025-09-08T17:51:34.000Z
weekly
0.5
https://i.ytimg.com/vi/JA3Ys9v4NyI/maxresdefault.jpg
The ONLY Exercises You Need (MEN OVER 40)
If there were only 10 exercises you could do for the rest of your lift, especially if you are over 40 years old, which would they be? In this video, I am going to give you the 10 exercises that I would do for the rest of my life and why I would choose those over others as well as why I think you would find them valuable as well. If you are looking to train for years to come, some of these exercises should come as a no-brainer when comes to inclusion in your workout program when longevity is the focus.
Train Forever Here - http://athleanx.com/x/only-10-exercises
Subscribe To This Channel Here - http://bit.ly/2b0coMW
Some of these exercises I wish I had started doing in my 20's or had swapped out other exercises in favor of these 10 as they would have probably prevented some of the orthopedic issues I currently deal with today. If you are under 40 and you are looking to stay training for the long term, then you might want to pay attention to some of these exercises and implementing them into your workout routine.
The first of only 10 exercises you need for the rest of your life is the box squat. This variation of a squat is extremely helpful for those with orthopedic issues as well as those that struggle meeting depth when they squat.
Next up in the list of 10 exercises you should do for the rest of your life is the reverse lunge. Not only is it dynamic in the sense that you training outside of the sagittal plane, but you are able to alleviate knee pain by lunging backwards as opposed to forwards. If balance is an issue you have when it comes to doing lunges; remember to step wide to give yourself a bigger base of support. Add in a small twist of the torso over the lead leg and you will be in prime position to maintain balance throughout the movement.
Third on this list of 10 exercises is the 30º incline bench press. Research has shown us that the incline bench press is the variation that has the greatest impact on the overall chest development. We also know that 30º is the sweet spot for upper chest activatio
https://www.youtube.com/embed/JA3Ys9v4NyI
2025-09-08T17:51:34.000Z
ATHLEAN-X™
940
yes
no
https://vidert.com/v/fitness-training/video/2851/how-to-fix-flat-glutes-make-them-round
2025-09-17T17:31:59.000Z
weekly
0.5
https://i.ytimg.com/vi/F8DErukW4yo/maxresdefault.jpg
How to Fix FLAT Glutes (MAKE THEM ROUND)
If you want to finally wake up your glutes because they feel weak, underdeveloped, or just aren’t looking the way you want, then this is the video you need to see. I’ll walk you through some glute activation and strengthening drills that you can do every day to build bigger, stronger glutes while also reducing hip and lower back dysfunction.
Wake Up Your Glutes Here - http://athleanx.com/x/wake-up-glutes
Subscribe To This Channel Here - http://bit.ly/2b0coMW
The secret to building better glutes isn’t doing more squats, lunges, or deadlifts. Those moves target your glute max, which already gets plenty of work from traditional lower body exercises like squats, step ups, and leg press. The problem? Most people completely neglect the glute medius—a muscle that’s critical for hip stability, balance, and shaping a rounder butt.
The gluteus maximus is your main hip extender and external rotator. But the glute medius has very different functions: it controls hip abduction (moving the leg to the side) and rotation in the transverse plane. This muscle keeps your pelvis stable when you walk, run, or lift. If it’s weak, your glutes will look flat and your hips will lack stability—often leading to low back pain, hip pain, and poor performance in the gym.
That’s why glute medius training is essential. Unless you purposely include exercises that challenge the glutes in abduction and rotation, you’ll never develop them fully. The good news? The four exercises in this video can be done anytime, anywhere, with no equipment.
So in order to get this right there are a few things we can do. The good thing is, everything I show you here can be done at any time during the day and without any equipment needed.
The first two are performed on the floor. This is slightly inferior to the standing version but if you are a beginner it provides you with a better opportunity to engage the muscles and feel them contract. This is especially helpful for those whose glutes need to wake up having never really been stimulated through current eve
https://www.youtube.com/embed/F8DErukW4yo
2025-09-17T17:31:59.000Z
ATHLEAN-X™
706
yes
no
https://vidert.com/v/fitness-training/video/2858/goodbye-my-friends
2024-06-04T14:45:00.000Z
weekly
0.5
https://i.ytimg.com/vi/5ez0eKAuCOk/maxresdefault.jpg
Goodbye, My Friends
Here goes 🤍 I don’t know what the future looks like, but I didn’t want to leave without saying goodbye and thank you. You’ve helped make my life so much fuller these last few years. It’s time for me to take a break and to soul search a little 🌸
If you’re ever after my science-based home and gym workout programmes for whatever your goal, approved by a world-leading nutrition expert behind the British Olympic team, they’re always available on https://www.natachaoceane.com 💗
support@natachaoceane.com is where you can find someone in the team if you ever need any technical support with the app (: we are here for you!
I love you, my friend 🤗
____________________________________________________
My Instagram: https://www.instagram.com/natacha.oceane
____________________________________________________
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators
Long Train Runnin' by The Doobie Brothers, https://t.lickd.co/3VrY7LB7YD4 License ID: Lm5rMV3GNoA
Try Lickd FREE for 14 days for unlimited stock music and get 50% off your first mainstream track: https://app.lickd.co/r/db611c39abe1491884cc904c6b42d236
https://www.youtube.com/embed/5ez0eKAuCOk
2024-06-04T14:45:00.000Z
Natacha Océane
958
yes
no
https://vidert.com/v/fitness-training/video/2823/9-minute-daily-ab-workout-that-flat-out-works-follow-along
2026-02-01T19:59:34.000Z
weekly
0.5
https://i.ytimg.com/vi/5c1R1zPceyM/maxresdefault.jpg
9 Minute Daily Ab Workout That Flat Out Works! (FOLLOW ALONG)
If you want to get six pack abs you have to do the right type of ab workout, along with making sure your nutrition is in check. In this video, I’m giving you a follow along 9 minute ab workout that you can do every day that is different from the rest because it creates overload that may be missing from your current favorite ab routine.
Get Chiseled Abs Here - https://athleanx.com
Subscribe to This Channel Here - http://bit.ly/2b0coMW
The additon of a single weight plate to the ab exercises that you’re doing is often enough to get abs that aren’t showing to start. Obviously, getting rid of the body fat covering them is critical. That is and always will be handled by following a cleaner nutrition plan and cutting down your calories to the point where you are burning more than you are consuming in a day.
That said, many people will find themselves in a position where they are hypocaloric and doing regular ab training but just not seeing defined six pack abs. That is where the overload created by the added weight is a game changer.
Sometimes, the ab muscles themselves (the rectus abdominis) just aren’t hypertrophied enough to stand at attention even at low body fat levels. However, just like any other muscle, they can be grown and when that happens they deepen the groove between the muscle sections and the “pack” becomes more visible.
So here’s how this 9 minute ab workout stacks up:
You’re going to do each of the 6 ab exercises in this workout for 1 minute each. Because you are using added weight you may find that you fatigue before the minute is up. That’s ok, just do as many reps as you can until failure, take a quick rest and get back in before the miute is over to get in a few more reps if you can.
Build up to the point where you can do each of the 6 ab exercises for the 1 minute time limit without breaking.
Beginners use a 5lb plate, intermediates use 10lb and the advance can use a 25lb plate.
30 seconds rest are allotted between completed exercises for your abs:
1. Plate Pass Reverse Crunch
2. Hidea
https://www.youtube.com/embed/5c1R1zPceyM
2026-02-01T19:59:34.000Z
ATHLEAN-X™
625
yes
no
https://vidert.com/v/fitness-training/video/2824/7-minute-home-ab-workout-1-ranked
2026-01-25T18:38:26.000Z
weekly
0.5
https://i.ytimg.com/vi/crcHvDs-YoU/maxresdefault.jpg
7 Minute Home Ab Workout (#1 RANKED)
This 7 minute daily home ab workout is one that you can do without any equipment whether you are a beginner or you are advanced to get abs at home. In this video, I am going to give you a 7 minute ab workout that you can do every day and hits all major functions of the abs. The best part? You can do this ab workout in the comfort of your own home.
The key to any successful home abs workout is that you can do it in little space without needing any special equipment. Every one of the five home ab exercises in this routine are something you can do with just your own bodyweight and nothing else.
The structure of the ab workout is simple.
There are 5 exercises, each performed for 60 seconds. If you are a beginner and cannot make the entire 1 minute of the exercise, simply perform it for as long as you can. Over time, you will be able to build up your endurance on these ab exercises and be able to last the entire duration as you carve out your 6 pack.
After each 1 minute of ab exercise performance you will get 30 seconds to rest. During this time, I will describe what the next exercise is and how to perform it best for the greatest results. What makes this the best home abs workout is that it is something that can easily be saved in favorites and come back to day after day for even better abs and results.
Here is how the ab workout breaks down:
1. Reverse Frog Swipes - 60 Seconds | 30 seconds rest
2. Hip Drop Knee Drives - 60 seconds | 30 seconds rest
3. V-Up Leg Hugs - 60 seconds | 30 seconds rest
4. Sledgehammers - 60 second | 30 seconds rest
5. Rollups - 60 seconds | 30 seconds rest
Don’t worry if you can’t make it the entire 60 seconds right now. The key to getting six pack abs is to perform to the best of your ability and make sure that you are consistently training your core. This simple home ab workout is one that can be done every single day. It’s only going to take you 7 minutes and is something that won’t require any equipment at all.
The problem with most ab workouts for men and women is that they re
https://www.youtube.com/embed/crcHvDs-YoU
2026-01-25T18:38:26.000Z
ATHLEAN-X™
81
yes
no
https://vidert.com/v/fitness-training/video/2825/how-to-get-a-chiseled-lower-chest-no-bullsh-t-guide
2026-01-20T18:13:49.000Z
weekly
0.5
https://i.ytimg.com/vi/Aabfoy8HbIc/maxresdefault.jpg
How to Get a Chiseled Lower Chest (No Bullsh*t Guide!)
If you are looking for the fastest way to lose chest fat, from any body fat level, then you have come to the right place. In this video, I am going to show you the fastest way to lose chest fat, from any body fat level that you're currently at and give you a step by step instruction so that you can not only lose that saggy chest, but keep it off forever.
Lose Chest Fat Here - https://athleanx.com
Subscribe to This Channel Here - http://bit.ly/2b0coMW
It starts with understanding that the process of losing chest fat comes down to two very important actions: nutrition and training. Now, if you were to worry about nutrition alone; yes, you might lose the weight, but you will never have a developed or muscular chest without the training. On the flip side, if you were to simply train and not dial in your nutrition, you might develop your pecs, but they will never stand out simply because your body fat levels will be hiding much of its definition.
There is one important caveat that I need to point out, however. There is a distinct difference between chest fat and something called gynecomastia which is the development of breast tissue in men due to a hormonal imbalance with estrogen. That's not what we are talking about today and requires a whole different solution, often surgical in nature.
We have to figure out the caloric deficit that you need to be eating in. If you have no visible abs, multiply your bodyweight by 12 - this will give you a rough baseline of caloric maintenance. Eat the same way for 2 weeks and reassess. If you maintain or gain weight in those 2 weeks, then you need to adjust the number down by 10% and eat that way for 2 weeks to see if you start losing weight. If you have visible abs, simply adjust the equation by multiplying by 15 instead of 12.
We also need to prioritize protein. That comes in the form of 1-1.2 grams of protein per pound of bodyweight per day. For example, if you are 200 lbs, you would shoot for 200-240 grams of protein in a day, the higher end as you get leaner and start tra
https://www.youtube.com/embed/Aabfoy8HbIc
2026-01-20T18:13:49.000Z
ATHLEAN-X™
1319
yes
no
https://vidert.com/v/fitness-training/video/2826/sitting-is-the-new-smoking
2026-01-15T21:01:55.000Z
weekly
0.5
https://i.ytimg.com/vi/MbmBCj711U8/maxresdefault.jpg
Sitting is the New Smoking
Did you know that one the leading causes of visits to the doctor’s office is low back pain? Studies have shown that it is the second leading cause of visits behind respiratory illness and that 80% of the population will experience low back pain at some point in their life?
Not only that, but it is the leading cause of disability worldwide.
However, what if I told you that chronic low back pain is completely avoidable? That it is actually a consequence of our actions, or inactions, rather?
As a matter of fact, sitting for hours on end during the day; a sedentary lifestyle is causing more harm than you think. Inactivity and weakness, especially in the glute medius, is one of the leading causes of back pain in the first place. Without activity and addressing these weaknesses, you are only adding to the problem as your body becomes weaker and weaker.
Add in the the fact we spend, on average, 7-9 hours a night sleeping. This is another instance of non-mobility and inactivity that compounds with the sedentary inactions that comes from sitting all day.
The human body was not meant to be immobile for this many hours in the day.
However, there are few things you can do to combat a sedentary lifestyle, especially at work.
It starts simply with getting up from your desk and spending just a few minutes walking. While 5 minutes of walking every 30 minutes would be ideal, it’s not always realistic. However, there are some ways to add in a few extra steps during the day, such as when you have to take a phone call, go walk while on the phone.
Another tactic to combat the effects of sitting all day is something that not many people think of right away. That would be hanging from a bar. A simple bar hang has incredible benefits on the human body, not just related to back pain. While spinal decompression is certainly one benefit, that’s just the start. There are benefits to building grip strength, shoulder mobility, core activation, and mobility of the thoracic spine - somewhere we lose mobility as we age and especially eng
https://www.youtube.com/embed/MbmBCj711U8
2026-01-15T21:01:55.000Z
ATHLEAN-X™
65
yes
no
https://vidert.com/v/fitness-training/video/2827/the-most-effective-total-body-workout-hit-every-muscle
2026-01-12T19:13:32.000Z
weekly
0.5
https://i.ytimg.com/vi/Ag7Dui9Plys/maxresdefault.jpg
The Most EFFECTIVE Total Body Workout (HIT EVERY MUSCLE)
If you have been looking for the most effective total body workout you can do in 2026, you have come to the right place. In this video, I am going to give you what I call the "most effective" full body workout where I break down the routine with how to do it and what exercises to do. Remember, it's not just what exercises you do that make an effective workout, but how you do them that makes all the difference in the world.
The Most Effective Workouts Are Here - https://athleanx.com
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First, let's look at what kind of workout you'll be doing in the most effective total body workout routine. Here, you have 2 total body workouts, A and B. You will be performing these workouts in a 3 day / week structure. In week 1, it looks like this:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A
In week 2, it follows a similar structure, but the workouts are flipped:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B
Alternate each week which structure you are following.
But it's not enough to call these workouts "effective" without utilizing the proper muscle building techniques. In order to do that, I want you to explore this workout using effective reps, one of the most popular workout techniques I have shared on this channel.
To perform effective reps, you start with an ignition set. Take your 12 rep max on an exercise and perform a single set to failure. From here, you will rest / pause 15-30 seconds before attempting to reach your effective rep target number. Once your brief rest is up, begin performing repetitions to failure again but take note, you will now start counting THESE reps towards your effective rep total.
Once you start your repetitions after the ignition set, you will notice that you are getting less reps in a set than you did on your ignition set. That's okay. You will go to failure again, rest / pause another 15-30 seconds, and then get back to work in this fashion until you've completed your target number of effective reps (i
https://www.youtube.com/embed/Ag7Dui9Plys
2026-01-12T19:13:32.000Z
ATHLEAN-X™
800
yes
no
https://vidert.com/v/fitness-training/video/2828/the-only-2-exercises-you-need-for-a-chiseled-chest
2026-01-07T18:10:02.000Z
weekly
0.5
https://i.ytimg.com/vi/SPC37KpFpTU/maxresdefault.jpg
The ONLY 2 Exercises You Need for a Chiseled Chest
If your chest looks flat as a pancake, you don’t need 100 different chest exercises to build a bigger chest. As a matter of fact, there are only 2 chest exercises you need to fix a flat chest.
The two exercises you choose are based solely upon the two major functions of the chest; pressing and adduction (crossing your arms past midline in front of you).
Let’s start with the press. Most people are lacking development in their upper chest and the best pressing exercise to attack this area of weakness is an incline bench press. The incline will bias the upper chest fibers more than any other bench press will, so if this is where you are weak, this is where you should start. If you are serious about growing your upper chest, perform 3 sets of incline bench out of 4 when bench pressing.
For the lower chest line, your best option here is the decline bench press. This will preferentially target the lower chest fibers the best and will be your best option for working on that lower chest line.
The standard flat bench press is what you will want to go after if you are looking for overall chest development. The only downside is that it won’t target a specific weak area if that’s what you are after. If you want to hit those upper chest fibers while still relying on a flat bench, just flip your grip on the dumbbells and utilize an underhand grip.
Now, to target adduction, the second major function of the chest. Here, your best option is some sort of crossover. This can be done with cables or bands, but cables will allow you to overload the chest a little bit easier.
The orientation of the cable attachment is going to directly influence what part of the chest you are trying to build.
If you are looking for overall chest development, a standard crossover with the cables at chest height is the exercise of choice here. If the lower chest is your growth goal, a high to low crossover is your best bet. For the upper chest, simply set the cables low and bring them up and across each other to effectively target the upper chest
https://www.youtube.com/embed/SPC37KpFpTU
2026-01-07T18:10:02.000Z
ATHLEAN-X™
79
yes
no
https://vidert.com/v/fitness-training/video/2829/the-10-best-exercises-you-didn-t-do-last-year-but-need-to
2026-01-04T19:39:05.000Z
weekly
0.5
https://i.ytimg.com/vi/gLz05PhtlPg/maxresdefault.jpg
The 10 Best Exercises You DIDN’T Do Last Year! (BUT NEED TO)
Most people waste an entire year doing exercises that don’t actually build durable strength, protect their joints, or carry over to real life.
If you trained hard in 2025 but still deal with shoulder pain, knee pain, weak grip strength, poor posture, or stalled muscle growth, this video will change how you train in 2026.
In this video, I break down the Top 10 Exercises for 2026 that you probably didn’t do in 2025, but absolutely should if you want to keep building muscle, staying pain-free, and training for decades to come.
These aren’t trendy TikTok exercises. These are foundational movements that improve mobility, joint stability, strength, posture, conditioning, and muscle growth all at once.
Here’s what you’ll learn in this video:
• Why bar hangs are one of the most underrated exercises for shoulder health, posture, core strength, and thoracic extension
• How to properly perform a side plank to strengthen the glute medius, protect your low back, and stabilize your hips
• Why reverse lunges and multi-directional lunges are superior for knee-friendly leg training
• How direct biceps training with controlled cheat reps actually accelerates arm growth
• A shoulder-friendly elevator dumbbell bench press variation that builds chest strength without pain
• How single-arm overhead pressing instantly improves shoulder stability and pressing mechanics
• Why loaded carries may be the most effective “conditioning” exercise you’re not doing
• How to turn pushups into a full-body strength and mobility exercise with the Spider-Man crawl pushup
• A band-based lateral walk to overhead press that builds hips, shoulders, and posture simultaneously
• Why face pulls and pull-ups remain non-negotiable standards for long-term upper body strength
Every exercise shown in this video can be scaled, progressed, and loaded over time. These movements don’t just make you stronger this year, they protect your joints and performance for the next 10–20 years.
If your goals for 2026 include:
• Building muscle without wrecking your joint
https://www.youtube.com/embed/gLz05PhtlPg
2026-01-04T19:39:05.000Z
ATHLEAN-X™
906
yes
no
https://vidert.com/v/fitness-training/video/2830/15-early-signs-of-very-poor-health-as-you-age
2025-12-29T20:20:00.000Z
weekly
0.5
https://i.ytimg.com/vi/mCahca4wK-4/maxresdefault.jpg
15 Early Signs of Very POOR Health as You Age!
Did you know that there are 15 early predictors of very poor health as you age? In this video, I am going to cover the 15 signs that indicate very poor health as you get older and what you can do right now to improve the length and quality of your life. After all, quality of life as you age is just as important as the length of the life you are going to live and what I am going to show you in this video will make all the difference in the world.
Unlock Your Longevity Here - http://athleanx.com
Subscribe to This Channel Here - http://bit.ly/2b0coMW
One of the earliest predictors of poor health as you age is having mobility that only works without load. You may move well in bodyweight positions, but adding resistance exposes mobility loss, poor joint control, and compensations. If mobility isn’t trained under load, strength becomes unusable, joint stress increases, and injury risk rises with age.
The ability to hang from a bar is a powerful marker of grip strength, shoulder mobility, core strength, and upper-body joint health. Declining hang time often predicts strength loss and mobility decline with age. Being able to hang for 2+ minutes for men and 90+ seconds for women is a simple benchmark linked to better longevity and functional health.
Touching or overlapping your hands behind your back is a simple test of shoulder mobility, internal rotation, and external rotation. Shoulder mobility loss is common as we age and does not return unless it is trained. Losing this range affects daily function, posture, and long-term joint health, not just performance in the gym.
VO₂ max is one of the strongest predictors of cardiovascular health, longevity, and overall health as you age. Low VO₂ max is closely linked to higher disease risk, faster physical decline, and reduced quality of life. Improving aerobic capacity through conditioning and interval training helps preserve heart health, endurance, and long-term functional fitness as we get older.
Chronic dehydration is a common and often overlooked predictor of poor h
https://www.youtube.com/embed/mCahca4wK-4
2025-12-29T20:20:00.000Z
ATHLEAN-X™
1696
yes
no
https://vidert.com/v/fitness-training/video/2831/the-most-effective-way-to-get-abs-in-2026
2025-12-21T19:12:43.000Z
weekly
0.5
https://i.ytimg.com/vi/4hHtTUop5JU/maxresdefault.jpg
The Most EFFECTIVE Way to Get Abs in 2026
If you want visible abs, stronger abs, and abs that actually respond to training, this video explains the most effective way to get abs in 2026, based on how the abdominal muscles are supposed to function.
Most ab workouts fail because people focus on doing exercises instead of training the abs. Crunches, leg raises, and planks become momentum-based movements that rely on the neck, hip flexors, and low back rather than the core itself. That’s why so many people train abs consistently and still never see results.
In this video, you’ll learn how to train abs correctly, using controlled contractions, proper initiation, and intentional movement that forces the abs to do the work instead of just moving your body through space.
This is not a high-rep ab workout.
This is not about burning your core.
This is about making every rep count.
What this video teaches (step by step):
• Why most ab workouts don’t work
• Why counting reps is hurting your ab development
• How to perform crunches correctly for real ab activation
• How to contract your abs before lifting your torso
• How to train obliques without rushing side crunches
• How to “dial in” abdominal contractions
• Why lower ab exercises usually fail
• How to train lower abs by curling the pelvis, not swinging the legs
• How leverage changes ab difficulty without changing technique
• Why straight-leg vs bent-leg raises change intensity
• Why planks usually aren’t challenging enough
• How the RKC plank fully engages the core
• How long you should actually hold a plank
• Why ab strength determines duration, not the clock
• How nutrition affects whether abs are visible
Ab exercises explained in this video:
• Proper crunch technique (vertebra-by-vertebra control)
• Side crunch for obliques
• Lower ab pelvic curl (not leg lifts)
• RKC plank for full core engagement
The key principle throughout this video is intentional contraction.
When you focus on squeezing the abs first, controlling the movement, and eliminating momentum, the abs finally receive enough tension to
https://www.youtube.com/embed/4hHtTUop5JU
2025-12-21T19:12:43.000Z
ATHLEAN-X™
460
yes
no
https://vidert.com/v/fitness-training/video/2832/the-chest-back-workout-that-slays-you-in-just-30-minutes
2025-12-15T18:25:26.000Z
weekly
0.5
https://i.ytimg.com/vi/ILlTcna0hpE/maxresdefault.jpg
The Chest & Back Workout That SLAYS You in Just 30 Minutes!
If you ever doubted that you can build muscle with a 30 minute workout, then I have got some news for you. In this video, I am going to show you how to structure a fast and extremely effective workout that will take you just 30 minutes to complete. Don't believe those that say you need to spend at least an hour in the gym to build muscle and get results.
Fast, Effective Workouts Here - https://athleanx.com/xpress
Subscribe To This Channel Here - http://bit.ly/2b0coMW
I've always said, you can train hard or you can train long, but you can't do both. When it comes to an effective, time efficient, muscle building workout, you need to structure your workout to incorporate a high level of intensity. Now, we can do this by introducing different intensity techniques that will increase the difficulty of the workout and make it more effective to build muscle in the process. In this workout, we are using a form of density training to get effective intensity and results. The other factor here is time. By forcing yourself to increase your intensity and work load within a condensed time period, you better believe that after 30 minutes, you will be noticing the effort you put forward.
Here's what this 30 min chest & back workout looks like this:
- "Fast 50" Warmup → Kneeling Banded Incline Press & Banded Squeeze Rows (superset): 1 x 14 / 12 / 10 / 8 / 6 - 3 min
- Systems Check → DB Incline Bench Press: 1 x 10 (12 RM) - 4 min 30 sec total
- High Tensity → DB Incline Bench Press & DB Chest Supported Row (superset): 3 x 6-8, F, F (8 RM) [3 min x 3 = 9 min ...13 min 30 sec total
- Mod / Low Tensity → High-to-Low Crossover & *Pushups & 1-Arm High Cable Row & Straight Arm Pushdowns (circuit): 3 x 10-12, F, F (12 RM & BW & 12 RM & 15 RM)
[5 minutes 30 sec x 3 = 16:30 ... 30 min total]
*Pushups to failure on all 3 rounds
When you are ready to start the workout, start your timer. When it comes to rest, you will be resting the balance of the time remaining after you complete each section within the time limit. For example,
https://www.youtube.com/embed/ILlTcna0hpE
2025-12-15T18:25:26.000Z
ATHLEAN-X™
687
yes
no
https://vidert.com/v/fitness-training/video/2833/how-to-perform-reps-for-most-muscle-growth
2025-12-08T18:30:40.000Z
weekly
0.5
https://i.ytimg.com/vi/zHXfXaofaTk/maxresdefault.jpg
How to Perform Reps for Most Muscle Growth
Understanding how to perform reps for most muscle growth starts with understanding how to perform reps correctly. Most lifters focus heavily on workout selection, workout volume, and even nutritional strategies, but overlook one of the most important variables in hypertrophy: rep execution. In this video, I am going to break down how rep speed, rep intent, and exercise efficiency all influence your ability to build muscle and gain real muscle size. If you want to know how to build muscle more effectively, this tutorial explains exactly how to approach each set, each repetition, and each level of workout intensity.
Build More Muscle Here - http://athleanx.com
Subscribe To This Channel Here - http://bit.ly/2b0coMW
One of the biggest mistakes people make in their workout is performing every exercise the same way, regardless of whether they are training for strength or hypertrophy. Strength training requires efficiency and acceleration. When the goal is to lift as much as possible, all muscles should contribute as a unit and fast reps become a key tool. But when the goal shifts to building muscle size, the strategy changes. To build muscle, you must intentionally create inefficiency within the movement by slowing down portions of the rep, increasing tension, emphasizing the stretch, and targeting the muscles you want to grow.
I demonstrate this difference using examples like the barbell bench press and the lat pulldown. When training for strength, the goal is to move the weight with consistent speed and full muscular recruitment. When training for hypertrophy, the focus shifts to how to do reps in a way that challenges the target muscle from the first rep to the last. Slower rep speed, controlled negatives, one and a half reps, and longer time under tension can dramatically increase the workload, even with slightly lighter weight. These techniques allow you to create more effective reps earlier in the set, rather than relying solely on the final few reps before failure.
Rep speed plays a major role in this proces
https://www.youtube.com/embed/zHXfXaofaTk
2025-12-08T18:30:40.000Z
ATHLEAN-X™
619
yes
no
https://vidert.com/v/fitness-training/video/2834/3-moves-your-body-is-begging-you-to-do-undo-lost-mobility
2025-11-30T19:18:13.000Z
weekly
0.5
https://i.ytimg.com/vi/LGsS-T-cSEc/maxresdefault.jpg
3 Moves Your Body Is BEGGING You to Do! (UNDO LOST MOBILITY)
When it comes to aging, the worst thing you can do is allow yourself to lose mobility and flexibility. As a matter of fact, even though strength is critically important to maintaining function, the immobility that comes from the fast, progressive loss of range of motion in your hips, wrists, shoulders, ankles and spine can dramatically cause a decrease in quality of life.
As a physical therapist, I put together this video to highlight the basic movements that we stop doing, all of which can easily be performed on the floor with absolutely no equipment at all, which can help you to feel younger and move like you did when you’re a kid.
Workout to Fix Your Body here - https://athleanx.com
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We start by getting into a deep squat position.
It is critical that we maintain our body’s ability to do simple movement patterns like the deep squat. Many of us either can’t get down pain free or if we can do it we find that either our ankles lift off of the ground or we can’t get low enough because of a lack of mobility in the hips or knees. This is unacceptable.
Everyone must be able to do the things we used to do without thinking as a kid.
The reason why many of us lose the mobility and ability to do such a simple task is because we actually just stop trying to do it. Our daily lives don’t require us to go all the way down to the floor in a deep squat so we just stop doing it. Meantime, kids assume this position as a comfortable way to play and therefore do it without thought multiple times a day.
If you find that your heels lift off the ground here is what you do:
Shift your weight to one side and off of the other. From there you can actually work on leaning forward into the ankle to gradually work on restoring dorsiflexion and more ankel mobility and flexibilty of the calf muscles.
That said, simply getting down into a squat isn’t enough. You want to have dynamic flexibility as well. Here you can start working on stepping sideways, backwards or forwards - eac
https://www.youtube.com/embed/LGsS-T-cSEc
2025-11-30T19:18:13.000Z
ATHLEAN-X™
634
yes
no
https://vidert.com/v/fitness-training/video/2835/how-to-train-less-and-get-far-better-results-i-ll-prove-it
2025-11-24T18:43:32.000Z
weekly
0.5
https://i.ytimg.com/vi/KKBZeZszOOM/maxresdefault.jpg
How to Train LESS and Get Far Better Results (I'LL PROVE IT)
Do you know how long your workout is supposed to be? Well, it depends on how hard you plan on training. In this video, I am going to explain the relationship between workout intensity and workout length and how you can identify different ways to change the intensity of your workouts.
Train Hard Here - http://athleanx.com
Subscribe to This Channel Here - http://bit.ly/2b0coMW
So the question that starts the whole discussion is "how long should my workout be?" And my answer is simple; "how intense is your workout going to be?" You see, the relationship between workout time and workout intensity is a delicate balance that needs to be understood. The harder you train, the more intensity is featured in the workout, the shorter it is going to be.
When it comes to building muscle, I've always preached the concept that you can train hard or you can train long, but you can't do both. If you are going to be training to failure on every set and pushing yourself as hard as you can on every set, you won't have the ability to train for a very long time in a single workout. That means that not only does workout duration start to come down, but so does the overall volume of the workout.
You see, if you are training for high durations and high volumes, workout intensity has to go down in the process. That means that every set you do, you are coming up short of failure. If you are not reaching failure, you need extra volume to make up the difference if you want to build muscle.
But what would you do if you want to keep your workouts short? You need to ratchet up the intensity to grow muscle and come back bigger and stronger. One of the best ways to do ensure intensity in a workout is to introduce intensity techniques that will ensure failure on every exercise you do.
For example, you can do something called effective reps. This style of workout is highly intense and ensures that you are not only going to, but you are going through failure as well. You start with an ignition set of 10-12 reps then you rest up to 30 seconds a
https://www.youtube.com/embed/KKBZeZszOOM
2025-11-24T18:43:32.000Z
ATHLEAN-X™
581
yes
no
https://vidert.com/v/fitness-training/video/2822/the-8-worst-exercises-ever-please-stop
2026-02-15T17:39:02.000Z
weekly
0.5
https://i.ytimg.com/vi/DUyMIsbhXXs/maxresdefault.jpg
The 8 Worst Exercises Ever (PLEASE STOP!)
When it comes to working out, many people will do the 8 worst exercises ever. In this video, I am going to cover the 8 worst exercises ever and alternative exercises you can do instead. These exercise swaps will target the same muscles and provide better growth as well as keeping your joints safe in the process. If there are exercises that can provide the same benefits towards muscle growth albeit in a safer manner, why would you keep the 8 worst exercises ever in your routine?
Avoid the 8 Worst Exercises Here - https://athleanx.com
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I have created the Iron Graveyard for a reason. These 8 exercises belong there and should be removed from your muscle building routine. As I said above; I am going to show you which exercises to forget about and the alternative exercises you can do that provide greater benefits in terms of muscle building effectiveness. Not only that, but these alternative exercises will keep your body healthy. As a physical therapist, I always want to provide the safest, most effective exercises that will build muscle and remove the likelihood of injury.
Upright Rows: This exercise is often claimed to be one of the best for shoulder and trap development. However, because your shoulders are going to be internally rotated with elevation and under load, you are increasing the risk for shoulder impingement. Instead, I want you to perform a high pull where the wrists are higher than the elbows, providing shoulder external rotation. Not only that, but this exercise will provide the same benefits in terms of muscle growth, but keep your shoulders healthy in the process.
Chest Fly: Often people will say that this chest exercise was a staple of Arnold's routine, so it must be included in their program to build a bigger chest. While this might be Arnold's favorite chest exercise, that doesn't mean that you should be doing it too. With anterior capsule stress in the shoulders; it's just not something you need to do - even with lighter weights. Instead,
https://www.youtube.com/embed/DUyMIsbhXXs
2026-02-15T17:39:02.000Z
ATHLEAN-X™
742
yes
no
https://vidert.com/v/fitness-training/video/2821/how-fit-are-you-really-7-tests
2026-02-19T16:23:28.000Z
weekly
0.5
https://i.ytimg.com/vi/F8iAB5raMO8/maxresdefault.jpg
How Fit Are You REALLY? (7 Tests)
When it comes to the overall fitness of the general gym-going population, I think that there are a few measurements that people should strive for. These benchmarks aren’t crazy or difficult by any means, but they are what I believe would constitute as someone being in good, healthy shape at any age.
The first fitness standard I want to go over is the pull-up. To be considered a fit individual, I would recommend being able to perform 15, strict-form, unbroken pullups. For women to be considered fit, I am expecting 7 reps. This standard will go down as you age, but I expect that somebody who is training regularly to be able to do around 7-10 pull-ups in their 70's.
When it comes to pushups, 40 unbroken, hand-release pushups is the standard for men. 30 reps for women. Like the pullups, the number of pushups you can be expected to do will go down with each passing decade.
Then we have a standard, dead-arm bar hang. Being able to hang from a bar tests multiple aspects of your fitness including but not limited to; grip strength, thoracic mobility, and core strength.
If you are going to test core strength, I don't want to necessarily test the rectus abdominus, but I'd rather check your lateral pillar strength and stability. This comes in the form of a side plank with the top leg lifted in the air. If you want to consider yourself fit, you should be able to hold this position for 30 seconds on each side.
We can test your leg strength and hip stability, among other lower body metrics, with a single leg wall sit. This is also a way to test for stability in the ankle and knee. Hold this wall sit for 30 seconds on each leg and you're in good shape.
I would also encourage people wanting to see how fit they are to attempt something I call "The Old Man Test". Simply put, can you put your sock and shoe on one foot and tie that shoe without putting your foot down. This will test mobility, balance, and strength - all metrics of a fit person.
Lastly, we have the wall splat test. By assuming the splat position less than an in
https://www.youtube.com/embed/F8iAB5raMO8
2026-02-19T16:23:28.000Z
ATHLEAN-X™
119
yes
no
https://vidert.com/v/fitness-training/video/2794/i-ranked-the-strangest-gym-exercises-one-is-s-tier
2026-02-15T15:20:44.000Z
weekly
0.5
https://i.ytimg.com/vi/9IBteJ8DGew/maxresdefault.jpg
I Ranked the Strangest Gym Exercises (One Is S-Tier!)
Rare and unconventional exercises tier list! These are weird, and only one is S tier!
Behind the neck press - D tier
It can put strain on your shoulder joint and I’d just press to the front. D tier.
Jefferson curl - A tier
This is a really weird looking deadlift where you curl your back forward on the way down and then uncurl it as you lift. It looks dangerous but it’s great for preventing back pain as long as you start light and gradually add weight. Jefferson Curls are going in A tier.
Reverse Nordic curl - A tier
It looks freaky but it gives a deeper quad stretch compared to any other exercise I’ve ever done. It’s a bit awkward at first, but I still have to go with A tier.
Keenan Flaps - C tier
This one is big on tiktok and it does isolate the lats well but I find it more awkward than a standard lat pull-in. I rock with Keenan but I gotta go with C tier.
Calf machine shrug - Close to S tier, but I’ll go A tier
This one looks gimmicky but I promise you, the upper trap mind muscle connection is incredible. Your grip isn’t a factor and you don’t need to worry about the barbell hitting anything. I’m tempted to say S tier but we'll go high A tier.
Kipping pullups - F tier
The momentum just reduces muscle activation for no benefit. Not a fan. F tier.
JM press - A tier
This is a classic old-school tricep builder and a great bench press accessory. It’s amazing for overload but because you have to stabilize the barbell it can be tricky to push to failure. Barbell JM press is going in A tier.
Smith Machine JM Press
If you do JM presses on a smith machine now you can push them harder without worrying about stabilizing or dropping the weight. S tier!
https://www.youtube.com/embed/9IBteJ8DGew
2026-02-15T15:20:44.000Z
Jeff Nippard
79
yes
no
https://vidert.com/v/fitness-training/video/2795/i-tried-to-do-every-exercise-brutal-challenge
2026-01-17T17:37:15.000Z
weekly
0.5
https://i.ytimg.com/vi/cfDHaxldy2w/maxresdefault.jpg
I Tried To Do Every Exercise (Brutal Challenge)
The filming process for all the technique demos in the new MacroFactor Workouts App! Download a free trial on the App Store or Google Play!
https://www.youtube.com/embed/cfDHaxldy2w
2026-01-17T17:37:15.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2796/the-only-25-exercises-you-ever-need
2026-01-13T15:00:15.000Z
weekly
0.5
https://i.ytimg.com/vi/S6rqpxVGKZ4/maxresdefault.jpg
The Only 25 Exercises You Ever Need
Try MacroFactor Workouts for 2 weeks free: https://bit.ly/jeffmacrofactorworkouts (use code JEFF)
Here's some more info about the app. There are two main ways to use it:
1. As a coach. The team and I developed smart algorithms, with the help of top researchers in exercise science, to customize your program to your specific goals. The coolest part is that the app will learn your performance and fatigue levels over time and adjust your program accordingly. It’s just like having a coach, but for a tiny fraction of the cost.
2. The other way to use it is as a workout tracker for your own self-made workouts. You can also import my programs and use the app to track your progress (only my last 6 program releases for the January launch, but eventually will have all of them). This means you can easily and quickly track whatever workout plan you’re doing.
What makes it the best training app ever:
• No other app has a smart individualized coaching feature that updates your program week to week
• No other app has videos demos (from me) with 3 angles per exercise that you can toggle between. This way you can see the proper form in the app without ever needing to click a link or watch an ad.
• No other app allows you to track your weights, reps, reps in reserve (RIR), partial reps, supersets, dropsets and so much more with ease.
• No other app gives you as many helpful graphs and charts so you can visualize your gains.
Also! For current MacroFactor users, the new Workouts app also syncs with the nutrition app so it will take your bodyweight changes into account. This is especially helpful for accurately tracking exercises like pull-ups, dips, etc.
Download MacroFactor Workouts on the app store or google play: https://bit.ly/jeffmacrofactorworkouts (and use code JEFF to get 2 weeks free)
──
If I had to choose just 25 exercises to build a complete physique, this is the list. In this video, I rank my top 25 lifts of all time and, for fun, take each one all the way to failure to see how many PRs I can h
https://www.youtube.com/embed/S6rqpxVGKZ4
2026-01-13T15:00:15.000Z
Jeff Nippard
1396
yes
no
https://vidert.com/v/fitness-training/video/2797/who-had-the-best-physique-ever
2025-12-31T15:45:09.000Z
weekly
0.5
https://i.ytimg.com/vi/dKuEOFTEvd8/maxresdefault.jpg
Who Had The Best Physique Ever?
Picking my best physique from each decade! Special thanks to BarbellFilms on Instagram for helping with the research on this one. Give him a follow! His page is amazing.
Who had the best physique in each decade?
1900s: George Hackenschmidt: 5’9, ~200 lbs
The 1900s go to George Hackenschmidt. Ridiculous quads and shoulders with a verified 269lb single-arm overhead press.
1910s: Clevio Massimo: 5’8, 185 lbs
For the 1910s I’ve got Clevio Massimo. His lat spread would turn heads at natural pro shows today. Steroids don't come around til the 1950s, so this is a verified all natty physique.
1920s: Alan Phillips Mead: 6’1, ~175 lbs
The 1920s goes to Alan Mead. Crazy shreds.. he even had striations in his glutes! And look at him next to natural pro Eric Helms. They look so similar, yet the pic of Alan is from 102 years ago. Wild.
1930s: John Grimek: 5’8, ~195 lbs
1930s go to John Grimek. He used mostly heavy barbell lifts to build his physique and was in his own league in terms of muscle bellies.
1940s: Melvin Wells: 5’10, ~205 lbs
1940s! The last decade before steroids.
Steve Reeves was the most famous, but I think Melvin Wells had the best build. If he was an influencer today, you’d all say he’s not natty.
1950s: Reg Park: 6’1, ~220 lbs
The 1950s is when steroids came in, and I think Reg Park had the best physique from this era, with multiple Mr Universe titles. Reg did maintain that he was a lifetime natty, but this is where the freaky size and shape really starts… before it gets completely out of control.
1960s: Larry Scott: 5’6, ~210 lbs
Larry Scott was the very first Mr Olympian with still some of the best biceps ever. He made the Preacher Curl so famous that many trainers still call it the Scott Curl. He was also the first guy to blast lagging body parts with high volumes. Wayyyy ahead of his time.
1970s: Arnold Schwarzenegger: 6’2, 235 lbs
The 70s obviously go to Arnold. Probably the most iconic physique ever with his scalloped chest and ultra peaked biceps. His training was brutally high-vo
https://www.youtube.com/embed/dKuEOFTEvd8
2025-12-31T15:45:09.000Z
Jeff Nippard
144
yes
no
https://vidert.com/v/fitness-training/video/2798/how-i-blew-up-my-shoulders
2025-12-01T15:00:13.000Z
weekly
0.5
https://i.ytimg.com/vi/MT9ZeE5JJsI/maxresdefault.jpg
How I Blew Up My Shoulders
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I break down seven evidence-based tips for building 3D delts, moving from the most common strategies to the most overlooked. You’ll learn how to train your shoulders more effectively, progress your exercises properly, and hit all seven deltoid segments for a fuller look. If you want rounder, wider, more 3D-looking shoulders, this video gives you the full roadmap.
Timestamps:
0:00 - Why 3D Delts?
0:40 - Tip 1
2:42 - Tip 2
4:31 - Tip 3
5:54 - Tip 4
6:41 - Tip 5
9:26 - Tip 6
11:39 - Tip 7
12:51 - MacroFactor Workouts app info!
References:
Per-Session Training Volume
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://sportrxiv.org/index.php/server/preprint/view/537/1148
Longer-Length Training
https://www.researchgate.net/publication/351538891
https://journals.lww.com/nsca-jscr/fulltext/2023/09000/greater_gastrocnemius_muscle_hypertrophy_after.3.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC8489980/pdf/fphys-12-734509.pdf
Cable vs DB Lateral Raise Study
https://pmc.ncbi.nlm.nih.gov/articles/PMC12277279/
Shoulder Anatomy Research
https://pubmed.ncbi.nlm.nih.gov/21118198/
──
Writing - Jeff Nippard, Stephanie Buttermore
Produced - Bailey Wood, Bradley Nippard, Jeff Nippard, Stephanie Buttermore
Cinematography - Issa Shah
Editing - Rickie Ho, Sam Ding
Research and fact checking - Max Edsey, Alysha D'Souza
Graphics - Sam Ding and Rickie Ho
Music sourced from Epidemic Sound
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years dr
https://www.youtube.com/embed/MT9ZeE5JJsI
2025-12-01T15:00:13.000Z
Jeff Nippard
846
yes
no
https://vidert.com/v/fitness-training/video/2799/what-20-body-fat-really-looks-like
2025-11-30T14:04:35.000Z
weekly
0.5
https://i.ytimg.com/vi/Nh68nvasSHM/maxresdefault.jpg
What 20% Body Fat Really Looks Like
What does 20% body fat actually look like?
In this video, compare different people with the same body fat percentage, all measured using DEXA. I look at how body fat percentage can vary significantly based on individual body dimensions, regional fat distribution patterns, muscle mass, and gender. This shows that a number doesn't tell the whole story of someone's physique or health.
Try out my smart nutrition app MacroFactor 2 weeks free on the app store or google play! Just use code JEFF when you download.
https://www.youtube.com/embed/Nh68nvasSHM
2025-11-30T14:04:35.000Z
Jeff Nippard
70
yes
no
https://vidert.com/v/fitness-training/video/2800/low-volume-upper-body-workout-science-based
2025-11-15T15:03:52.000Z
weekly
0.5
https://i.ytimg.com/vi/cZkyHQ8wyJE/maxresdefault.jpg
Low Volume Upper Body Workout (Science-Based)
This workout borrows from my new low volume, high intensity Min-Max Program! Get the full 12 week plan on jeffnippard.com!
https://www.youtube.com/embed/cZkyHQ8wyJE
2025-11-15T15:03:52.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2801/what-every-body-fat-actually-looks-like-50-to-5
2025-11-09T15:00:02.000Z
weekly
0.5
https://i.ytimg.com/vi/5K9QhkPww44/maxresdefault.jpg
What Every Body Fat % Actually Looks Like (50% to 5%)
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I measured the body fat percentage of a panel of subjects, ranging from 50% to 5% using DEXA and BIA.
References:
DEXA Accuracy:
https://pubmed.ncbi.nlm.nih.gov/29581385/
https://pubmed.ncbi.nlm.nih.gov/32742961/
Benefits of Exercise:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9102424/
NHANES 2017-2018 Study:
https://pubmed.ncbi.nlm.nih.gov/33727242/
Body Fat Ranges Research:
https://www.sciencedirect.com/science/article/pii/S0002916523026990
https://pmc.ncbi.nlm.nih.gov/articles/PMC12553552/
Timestamps:
0:00 Why body fat percentage matters
1:04 50% body fat
5:39 40% body fat
8:37 30% body fat
11:54 20% body fat
15:03 15% body fat
18:58 12% body fat
21:27 10% body fat
25:42 8% body fat
27:57 5% body fat
──
Written by Jeff Nippard
Produced by Bailey Wood, Bradley Nippard and Jeff Nippard
Edited by Rickie Ho, Sam Ding, Bradley Nippard and Jeff Nippard
Research and fact checking by Max Edsey & Alysha D'Souza
Graphics by Sam Ding and Rickie Ho
Music sourced from Epidemic Sound
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
──
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illne
https://www.youtube.com/embed/5K9QhkPww44
2025-11-09T15:00:02.000Z
Jeff Nippard
2048
yes
no
https://vidert.com/v/fitness-training/video/2802/the-best-worst-forearms-exercises
2025-11-02T15:00:02.000Z
weekly
0.5
https://i.ytimg.com/vi/qOe5uDVSqnE/maxresdefault.jpg
The Best & Worst Forearms Exercises
Forearm exercise tier list! Three will make it into S tier!
Barbell isometric holds – C tier
Barbell isometric holds. These are great for building grip strength, but… they’ll also fatigue your back, traps, core and every stabilizer top to bottom.. So if you’re simply trying to grow your forearms, they’re a very inefficient way to do it. High C tier.
Farmer’s carries – B tier
Farmer’s carries are fun since you’re moving through space, and I love them as an athletic movement, but since they're so fatiguing on so muscles, I can’t say they're the best for forearm growth specifically. High B tier.
Plate pinches - A tier
Plate pinches – actually underrated. These are a fun way to progressively overload by trying to add some time each week. Low A tier.
Hand Gripper – C tier
Hand grippers are good for some forearm work at home. But it’s tricky to hit true failure, and since there’s fixed resistance, you’re limited to overloading reps. The best I can do is C tier.
Reverse grip curls – High A tier
Reverse grip curls. These are simply awesome for building up the back of your forearms. Your biceps and brachialis can still take over a bit, but these are solid. High A tier.
Dumbbell wrist curls
Dumbbell wrist curls. Simple, basic, tried and true muscle builder for the anterior forearm. You can overload with weight or reps through a deep full range of motion. Easy S Tier!
Dumbbell wrist extensions – S tier
Dumbbell wrist extensions are also super basic, but equally effective, except for the back of your forearms. I superset these with curls every week. I gotta go with S tier on these too.
Hammer curls – A tier – but preacher is S tier
Standard hammer curls are going in A tier since they will smash the back of your forearm, BUT you know what, if you do them on a preacher bench, you increase stability and place more tension on the brachioradialis, so I’m gonna make them the final S tier choice!
https://www.youtube.com/embed/qOe5uDVSqnE
2025-11-02T15:00:02.000Z
Jeff Nippard
81
yes
no
https://vidert.com/v/fitness-training/video/2803/i-cut-my-workouts-in-half-the-results
2025-10-27T15:04:56.000Z
weekly
0.5
https://i.ytimg.com/vi/Oj5lC-06ags/maxresdefault.jpg
I Cut My Workouts In Half (The Results)
I cut my workouts in half for 100 days and measured my strength, body fat and lean mass before and after. I was pretty impressed with what I was able to accomplish with low volume training!
https://www.youtube.com/embed/Oj5lC-06ags
2025-10-27T15:04:56.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2804/why-is-no-one-doing-this-glute-exercise
2025-10-21T16:01:21.000Z
weekly
0.5
https://i.ytimg.com/vi/mYROrXBWfKA/maxresdefault.jpg
Why Is No One Doing This Glute Exercise?
How to do the seated cable deadlift
https://www.youtube.com/embed/mYROrXBWfKA
2025-10-21T16:01:21.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2805/i-cut-the-number-of-sets-i-do-in-half
2025-10-13T14:00:03.000Z
weekly
0.5
https://i.ytimg.com/vi/DzjWEn2BS_k/maxresdefault.jpg
I Cut The Number Of Sets I Do In Half
Get The Min-Max Program: https://jeffnippard.com/products/the-min-max-program (use code INTENSITY25 for 25% off!)
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
──
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I break down my 100-day challenge where I cut my training volume in half. Instead of doing 3–4 sets per exercise, I only did 1–2 all-out sets, with almost every set to failure. I’ll go over the science behind training volume and intensity, and share my strength, DEXA, and physique results.
My Results:
https://docs.google.com/spreadsheets/d/1VFPu8nY67IZhTiGT1TjrxIuhBofMGIyHFAq6SQvkRpc/edit?usp=sharing
Timestamps:
0:00 - Introduction
0:20 - Why I Always Did High Volume Training
7:30 - The Low Volume Challenge
11:34 - The Low Volume Science
14:39 - My 100 Day Results
References:
Training Volume Guidelines:
https://www.researchgate.net/publication/353932034
https://journals.lww.com/nsca-scj/fulltext/2018/08000/evidence_based_guidelines_for_resistance_training.11.aspx
https://pmc.ncbi.nlm.nih.gov/articles/PMC8884877/
Examples of Studies Supporting Higher Volumes (listed at 3:25):
https://pubmed.ncbi.nlm.nih.gov/23249767/
https://pubmed.ncbi.nlm.nih.gov/24414336/
https://pubmed.ncbi.nlm.nih.gov/30153194/
https://pubmed.ncbi.nlm.nih.gov/17313291/
https://pubmed.ncbi.nlm.nih.gov/25546444/
2010 Volume Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/20300012/
2016 Volume Meta-Analysis:
https://pubmed.ncbi.nlm.nih.gov/27433992/
2024 Volume Meta-Analysis:
https://sportrxiv.org/index.php/server/preprint/view/460
Maintenance Volume Study:
https://pubmed.ncbi.nlm.nih.gov/21131862/
2025 Low Volume Study:
https://pubmed.ncbi.nlm.nih.gov/40249908/
2023 Proximity to Failure Meta-Analysis:
https://www.researchgate.net/publication/37083
https://www.youtube.com/embed/DzjWEn2BS_k
2025-10-13T14:00:03.000Z
Jeff Nippard
1211
yes
no
https://vidert.com/v/fitness-training/video/2806/7-amazing-exercises-no-one-does-all-s-tier
2025-09-27T15:00:02.000Z
weekly
0.5
https://i.ytimg.com/vi/qpRGnTTcLpo/maxresdefault.jpg
7 Amazing Exercises No One Does (ALL S TIER)
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I go over 7 amazing exercises that you’re probably not doing. I’ll talk about why I like each one, the science behind them, and how to incorporate them into your own routine.
References:
Spinal Decompression Research:
https://www.researchgate.net/publication/376578891
https://www.researchgate.net/publication/334463028
https://pmc.ncbi.nlm.nih.gov/articles/PMC2912793/
https://pubmed.ncbi.nlm.nih.gov/23959683/
https://www.researchgate.net/publication/337039256
Cable vs DB Lateral Raises:
https://sportrxiv.org/index.php/server/preprint/view/487
Rows vs Curls:
https://pubmed.ncbi.nlm.nih.gov/31268995/
Timestamps:
0:00 - Why I Like These Exercises
0:37 - Exercise 1
3:02 - Exercise 2
4:55 - Exercise 3
6:35 - Exercise 4
8:10 - Exercise 5
11:10 - Exercise 6
13:11 - Exercise 7
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
──
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.
https://www.youtube.com/embed/qpRGnTTcLpo
2025-09-27T15:00:02.000Z
Jeff Nippard
966
yes
no
https://vidert.com/v/fitness-training/video/2807/i-built-the-world-s-most-scientific-gym
2025-09-08T16:01:00.000Z
weekly
0.5
https://i.ytimg.com/vi/U1zCyaQc91g/maxresdefault.jpg
I Built The World's Most Scientific Gym
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
Watch my first new podcast episode with my brother, Brad: https://youtu.be/dhqau3OBGbQ?si=LeyAPFR1L7rZo-W7
──
In this video, I'm showing you my brand new muscle lab... two gyms plus a legitimate research facility complete with DEXA, ultrasound, EMG, BIA and more!
Timestamps:
0:00 - Introducing my new gym
0:50 - The light gym (more strength focused)
6:29 - The dark gym (more bodybuilding focused)
9:09 - Shoulder press muscle activation test with Will Tennyson
10:05 - Dark side gym tour continued
13:38 - The muscle lab tour
19:22 - The Jeff Nippard Podcast room tour
──
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 18 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
──
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury or illness.
https://www.youtube.com/embed/U1zCyaQc91g
2025-09-08T16:01:00.000Z
Jeff Nippard
1187
yes
no
https://vidert.com/v/fitness-training/video/2809/are-these-influencers-lying-about-steroids
2025-07-23T13:46:38.000Z
weekly
0.5
https://i.ytimg.com/vi/t9Cs6HXy1v8/maxresdefault.jpg
Are These Influencers Lying About Steroids?
The Internet thinks both of these influencers are lying about being natural. And I’m not a fan of fake natties, so I came up with a plan. I told them to fly out to film a workout together, but, at the last minute, said I’d like to blood test them (with only 48 hours notice). I’d measure their testosterone levels, compare them to mine, and see whether they fall within the natty range… or not.
Let’s start with Hussein. Everyone thinks he’s on steroids because of this transformation, which took him just… 3 years to achieve. Definitely suspicious, so let’s see…
Most natural lifters fall somewhere between 200 and 850 ng/dL. I’m at 470 right now. Guys who enhance will often go well above 5000. Hussein came in at 689.
Julian is a whole other animal though, especially at just 19. And, going in to the blood test, I was honestly very skeptical about his natty status.
His testosterone came back at 672. All their other hormones were normal too. It’s always possible someone’s used in the past, but he wants to be Mr Olympia one day, so if he really is natural now and starts enhancing in a few years, we might look back on his physique and think, maybe he just was 1 in a billion.
https://www.youtube.com/embed/t9Cs6HXy1v8
2025-07-23T13:46:38.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2820/the-only-10-exercises-you-ever-need-dorian-yates
2026-02-23T17:51:05.000Z
weekly
0.5
https://i.ytimg.com/vi/7Zwq8C3cfyk/maxresdefault.jpg
The ONLY 10 Exercises You Ever Need (DORIAN YATES)
If you ever wondered how physical therapist Jeff Cavaliere would react to Dorian Yates' list of only 10 exercises that men need to build muscle, you've come to the right place. In this video, I am giving my reaction to a list of exercises that 6x Mr. Olympia Dorian Yates came up with featuring the only 10 exercises he feels that men need to build muscle. I will show where I agree and disagree with his selections and exactly why I feel the way that I do about each one, especially when it comes to building muscle myself. You might be surprised to hear what I have to say.
How to Build More Muscle - https://athleanx.com
Subscribe to This Channel Here - http://bit.ly/2b0coMW
The first two exercises on this list are for the legs; the leg extension and a squat or leg press. I can see why he would say the leg extension because we all know that it is the best exercise for isolating the quads. I don't love the exercise because of how it feels for me (someone with chronic knee pain), but if someone can perform the exercise without pain, then I have no problem with it. For the squat or leg press, they are some of the best leg exercises for progressive overload and to be able to move heavy weight. I know some people have trouble building big quads with squats, simply because they are forced into a forward lean due to a short torso and long femurs.
Dorian Yates then moves onto discussing the back with his choices being the Nautilus pullover and a lat pulldown. The Nautilus pullover is an exercise I love, as long as it's done correctly. I've seen others perform this exercise incorrectly and I would implore them to use the pads and drive the movement through with their elbows as opposed to their hands. While I love lat pulldowns, I would opt for a seated cable row because it is so versatile that you can change what areas of your back you can target. Elbows narrow and close to your sides, you will be effectively targeting the lats. For the upper back and rear delts (a muscle that doesn't get enough attention), you would simply
https://www.youtube.com/embed/7Zwq8C3cfyk
2026-02-23T17:51:05.000Z
ATHLEAN-X™
901
yes
no
https://vidert.com/v/fitness-training/video/2819/how-to-fix-tight-shoulders-in-60-seconds
2026-03-06T18:57:07.000Z
weekly
0.5
https://i.ytimg.com/vi/2rWlgFDpebY/maxresdefault.jpg
How to Fix Tight Shoulders in 60 Seconds
Tight shoulders can wreck your posture, limit your workouts, and even lead to shoulder pain over time. In this quick fix, I’ll show you how to loosen tight shoulders in just 60 seconds with a simple mobility drill you can do anywhere.
If you spend a lot of time sitting, working at a computer, or training upper body exercises like bench press, pushups, dips, or overhead presses, your shoulders can quickly become stiff and restricted. Poor shoulder mobility doesn’t just affect comfort; it can impact your strength, posture, and injury risk.
Here, I’ll demonstrate a fast shoulder mobility exercise designed to open up the shoulders, improve range of motion, and relieve tightness that builds up from daily activities and workouts. By improving shoulder mobility and posture, you can move better, lift better, and reduce strain on the joints.
Whether you’re dealing with tight shoulders, poor posture, limited overhead mobility, or shoulder discomfort, adding quick mobility work like this into your daily routine can make a big difference.
Try this 60-second shoulder fix before your workouts, after long hours at a desk, or anytime your shoulders start to feel tight.
If you want stronger, healthier shoulders and better overall movement, make sure you’re training with the right combination of strength, mobility, and corrective exercises.
For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - http://bit.ly/2b0coMW
Get Your Workout & Meal Plan:
📝 https://www.athleanx.com (https://www.athleanx.com/)
Connect With Me:
👉 https://www.instagram.com/athleanx
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS ser
https://www.youtube.com/embed/2rWlgFDpebY
2026-03-06T18:57:07.000Z
ATHLEAN-X™
62
yes
no
https://vidert.com/v/fitness-training/video/2818/science-lifter-vs-world-s-strongest-pro
2025-06-02T14:03:14.000Z
weekly
0.5
https://i.ytimg.com/vi/XUhA--3Iz2c/maxresdefault.jpg
Science Lifter Vs World’s Strongest Pro
Jeff Nippard vs Larry Wheels strength challenge!
https://www.youtube.com/embed/XUhA--3Iz2c
2025-06-02T14:03:14.000Z
Jeff Nippard
155
yes
no
https://vidert.com/v/fitness-training/video/2817/the-leg-workout-i-followed-for-my-1-year-transformation
2025-06-09T14:58:26.000Z
weekly
0.5
https://i.ytimg.com/vi/hRZ5MM6gmlE/maxresdefault.jpg
The Leg Workout I Followed For My 1 Year Transformation
Get my new Bodybuilding Transformation System (25% off code TRANSFORM): https://jeffnippard.com/products/the-bodybuilding-transformation-system
My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
-------------------------------
In this video, I break down the lower body workout I used during my 365-day muscle growth experiment. I explain why I chose each exercise over similar options, share key technique cues, and highlight common mistakes to avoid.
-------------------------------
References:
Seated vs Lying Leg Curls
https://pubmed.ncbi.nlm.nih.gov/33009197/
Exercise Variety
https://pubmed.ncbi.nlm.nih.gov/35438660/
Leg Extensions vs Squats
https://www.researchgate.net/publication/351577491
Leg Extension Seat Angle
https://www.researchgate.net/publication/380457955
Calf Raise Range of Motion
https://www.researchgate.net/publication/365127382
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2025.1494323/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC10753835/
Timestamps:
0:00 - My 1 year experiment
0:16 - Exercise 1 (Hamstrings)
2:30 - Exercise 2 (Quads, Glutes, Adductors)
5:02 - Exercise 3 (Hamstrings, Glutes)
6:43 - Exercise 4 (Quads)
9:09 - Exercise 5 (Glutes)
10:51 - Exercise 6 (Calves)
-------------------------------
Written by Jeff Nippard
Directed by Bailey Wood and Jeff Nippard
Filmed by Meraki Films
Edited by Rickie Ho, Sam Ding, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Sam Ding
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
-------------------------------
About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
-------------------------------
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Us
https://www.youtube.com/embed/hRZ5MM6gmlE
2025-06-09T14:58:26.000Z
Jeff Nippard
730
yes
no
https://vidert.com/v/fitness-training/video/2816/the-100-000-before-after-winner-insane-results
2025-06-10T14:00:05.000Z
weekly
0.5
https://i.ytimg.com/vi/VeJvofBpBqw/maxresdefault.jpg
The $100,000 Before & After Winner (INSANE RESULTS)
Check out the top 100 transformations from the $100k MacroFactor Challenge here: https://macrofactorapp.com/challenge/
https://www.youtube.com/embed/VeJvofBpBqw
2025-06-10T14:00:05.000Z
Jeff Nippard
73
yes
no
https://vidert.com/v/fitness-training/video/2815/before-your-next-leg-day-watch-this-5-tips
2025-06-14T14:04:33.000Z
weekly
0.5
https://i.ytimg.com/vi/FmNpOsEWms4/maxresdefault.jpg
Before Your Next Leg Day… Watch This (5 Tips)
Here are 5 underrated technique tips that will actually help with leg growth.
On hack squats: Keep your feet slightly back and let your knees travel forward. This increases knee flexion range of motion and forces your quads to work harder. Don’t be afraid of “knees over toes” — it’s perfectly safe as long as you’re controlling the load.
On Romanian deadlifts: Rather than shifting your weight to your heels, keep it centered over the middle of your foot. Remember: the bar should move straight up and down. This keeps tension on your hamstrings and prevents your back from taking over.
On Lunges: Take longer strides and lean forward slightly on each rep. This combination increases the stretch on your glutes and forces them to work harder as you extend your hips.
On Leg extensions: Pull up on the handles hard, to keep your glutes locked into the seat. If your hips are popping up and down, you’re losing precious quad tension.
On Lying leg curls: Press your hips into the pad as you curl. Then on your last set, take it a step further with lengthened partials — squeezing every last rep out of your hamstrings.
https://www.youtube.com/embed/FmNpOsEWms4
2025-06-14T14:04:33.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2814/are-you-overtraining
2025-06-30T15:27:59.000Z
weekly
0.5
https://i.ytimg.com/vi/swdF3yybimY/maxresdefault.jpg
Are You Overtraining?
How hard would you need to workout to actually overtrain?
Let’s break it down.
If you do too little in the gym, you won’t grow — that’s called under-training. Do a bit more, and you’ll maintain. A bit more than that, and you’re in the sweet spot for gains.
Keep pushing and you’ll hit functional overreaching, where performance drops for a few days, then rebounds above baseline once you recover. That’s actually good and sometimes I purposely try to functionally overreach.
But if you keep pushing more, you’ll eventually hit true overtraining, where your performance tanks for weeks or months. And even once you recover, no extra gains
But here’s the thing: overtraining is insanely hard to hit.
One study had lifters do heavy compound lifts, for 25 heavy sets, every workout, 4 days a week. And they were all 3-5 rep MAXES. They did that for two weeks.
And they still didn’t over train. Their strength actually went up?!
The only study I’m aware of that actually caused true overtraining should be in the Geneva convention. They made people do 10 sets of 1-rep max squats, 6 days a week, for two weeks. It wrecked them — most took over a month just to get back to baseline.
Unless you're training like that — and you’re not — you’re probably fine.
Push hard. Recover harder, and you’ll grow.
https://www.youtube.com/embed/swdF3yybimY
2025-06-30T15:27:59.000Z
Jeff Nippard
78
yes
no
https://vidert.com/v/fitness-training/video/2813/was-i-wrong-about-overtraining
2025-07-03T13:31:43.000Z
weekly
0.5
https://i.ytimg.com/vi/udMD7yppV-w/maxresdefault.jpg
Was I Wrong About Overtraining?
Responding to some confusion about overtraining, overreaching, fatigue and deloads.
https://www.youtube.com/embed/udMD7yppV-w
2025-07-03T13:31:43.000Z
Jeff Nippard
162
yes
no
https://vidert.com/v/fitness-training/video/2812/best-scientific-arm-day-in-2025-biceps-triceps-forearms
2025-07-08T13:31:14.000Z
weekly
0.5
https://i.ytimg.com/vi/fZPeULMIZDw/maxresdefault.jpg
Best Scientific Arm Day In 2025 (Biceps, Triceps, Forearms)
My arms and shoulders always flatten out every time I cut down, so this time, I added a full arm and shoulder day to keep them looking full. So far I think it’s working! All sets to failure!
First up: bayesian cable curls. 2 sets of 6-8 reps. Both sets to failure. Research still supports long muscle lengths for hypertrophy, so make sure you set the cable high enough to get peak tension in the stretched position.
I kick the triceps work off with some overhead triceps extensions. 2 sets of 8-10. Again, both sets all the way to failure – your reps should be nice and grindy at the end.
After that I’m doing just one set of hammer preacher curls to target the brachioradialis on the back of the forearm.
Then it’s back to triceps with 2 sets of seated dips – I go really heavy on these and if you’re even decently strong, you’ll want to use a seatbelt to keep your hips down. 8-10 reps, last set to failure.
Then I hit a fun bro-ey exercise: one set of alternating dumbbell curls. I’ll use a little momentum here and just get in the zone – nothing fancy, just feeling the biceps work.
For side delts: 2 sets of incline dumbbell Y raises – think about squeezing your side delts to sweep the weight out and slightly to the front.
To finish: 2 sets of wrist curls supersetted with 2 sets of wrist extensions for the forearms!
https://www.youtube.com/embed/fZPeULMIZDw
2025-07-08T13:31:14.000Z
Jeff Nippard
71
yes
no
https://vidert.com/v/fitness-training/video/2811/how-to-look-enhanced-without-steroids
2025-07-13T16:30:07.000Z
weekly
0.5
https://i.ytimg.com/vi/2qDA86gP_zg/maxresdefault.jpg
How To Look Enhanced Without Steroids
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
───────
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
───────
In this video, I asked strangers to guess which of eight guys they thought were natural and which were on steroids, just by looking at them. All eight had varying levels of muscularity, and based on the responses, I identified seven key features that can make someone look enhanced, even if they’re completely natural. I also blood tested every subject and reveal the results at the end.
References:
Androgen Receptors in Traps:
https://pubmed.ncbi.nlm.nih.gov/10664066/
Normal Testosterone Range:
https://pubmed.ncbi.nlm.nih.gov/36282060/
https://pubmed.ncbi.nlm.nih.gov/38170701/
Testosterone Not Associated with Muscularity (within normal range)
https://pubmed.ncbi.nlm.nih.gov/30356739/
Timestamps:
0:00 - Can you look like you're on steroids without taking them?
1:20 - What people think a natty physique looks like
2:38 - First enhanced feature
3:27 - Second enhanced feature
4:42 - Third enhanced feature
5:27 - Fourth enhanced feature
6:29 - Fifth enhanced feature
7:36 - Sixth enhanced feature
8:42 - Seventh enhanced feature
12:06 - Blood test results
Some of the people in this video:
Julian Fitzgerald: https://www.instagram.com/julianxf1tness/
Shemar Morry: https://www.instagram.com/shemarmorry/
Hussein Farhat: https://www.instagram.com/hussein.fht/
Tolga: https://www.instagram.com/tolga.dolunay/
Jason: https://www.instagram.com/jasonw0n/
Spencer: https://www.instagram.com/spencerlifts/
Nicole: https://www.instagram.com/rakowskinicole/
Jake (7 foot guy): https://www.instagram.com/7footguy_/
───────
Written by Jeff Nippard
Produced by Bailey Wood and Jeff Nippard
Filmed by Cam Cline and Meraki Films
Edited by Rickie Ho, Sam Ding and Jeff Ni
https://www.youtube.com/embed/2qDA86gP_zg
2025-07-13T16:30:07.000Z
Jeff Nippard
965
yes
no
https://vidert.com/v/fitness-training/video/2810/what-bulking-did-to-my-body-not-good
2025-07-18T15:00:49.000Z
weekly
0.5
https://i.ytimg.com/vi/agpwjPkGulY/maxresdefault.jpg
What Bulking Did To My Body (Not Good)
I bulked for 6 months straight and gained 4.5 lbs of lean mass plus 11 lbs of fat. I wanted to see how much of that new muscle I'd retain if I cut back to my starting weight...
https://www.youtube.com/embed/agpwjPkGulY
2025-07-18T15:00:49.000Z
Jeff Nippard
60
yes
no
https://vidert.com/v/fitness-training/video/2808/how-to-tell-if-someone-is-on-steroids-using-science
2025-08-07T15:00:18.000Z
weekly
0.5
https://i.ytimg.com/vi/rvtZs_nTqr0/maxresdefault.jpg
How To Tell If Someone Is On Steroids (Using Science)
Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor (use code JEFF)
Get my book The Muscle Ladder: https://jeffnippard.com/pages/the-muscle-ladder
──
I have two things that will help you crush your fitness goals:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Smart Nutrition App: http://bit.ly/jeffmacrofactor (Use code JEFF for a free 2 week trial)
──
In this video, I asked strangers to guess which of eight guys they thought were natural and which were on steroids, just by looking at them. All eight had varying levels of muscularity, and based on the responses, I identified seven key features that can make someone look enhanced, even if they’re completely natural. I also blood tested every subject and reveal the results at the end.
References:
History of Steroids
https://pubmed.ncbi.nlm.nih.gov/30959485/
https://jamanetwork.com/journals/jama/article-abstract/271109
https://www.huffpost.com/entry/andropause_b_1925784
https://slate.com/culture/2005/02/the-doctor-who-brought-steroids-to-america.html
https://www.britannica.com/biography/Eugen-Sandow
FFMI Studies
https://pubmed.ncbi.nlm.nih.gov/7496846/
https://pubmed.ncbi.nlm.nih.gov/27930454/
Rate of Muscle Growth
https://pmc.ncbi.nlm.nih.gov/articles/PMC7068252/
FFMI Reference Values
https://pubmed.ncbi.nlm.nih.gov/18206273/
Variability in Muscle Growth
https://pubmed.ncbi.nlm.nih.gov/15947721/
FFMI Table For Women (Assuming 20% bodyfat and 20 FFMI)
5’0” - 120 lbs
5’3” - 135 lbs
5’6” - 150 lbs
5’9” - 165 lbs
Timestamps:
0:00 - Natty or not: How to figure out natural muscular potential
1:14 - Chapter 1: History
5:18 - Chapter 2: Science
12:45 - Chapter 3: Common Sense
15:41 - How big can you get without steroids?
──
Written by Jeff Nippard
Produced by Bailey Wood, Bradley Nippard and Jeff Nippard
Filmed by Cam Cline and Meraki Films
Edited by Rickie Ho, Sam Ding and Jeff Nippard
Research and fact checking by Max Edsey
Graphics by Sam Ding and Rickie Ho
Music sour
https://www.youtube.com/embed/rvtZs_nTqr0
2025-08-07T15:00:18.000Z
Jeff Nippard
1022
yes
no
https://vidert.com/v/fitness-training/video/2753/millionaire-vs-6-pack-abs
2024-12-13T17:09:58.000Z
weekly
0.5
https://i.ytimg.com/vi/zG2ux0MQRhM/maxresdefault.jpg
Millionaire vs 6 Pack Abs
Here's what nobody tells you about getting six pack abs.
https://www.youtube.com/embed/zG2ux0MQRhM
2024-12-13T17:09:58.000Z
Jeremy Ethier
60
yes
no
https://vidert.com/v/fitness-training/video/2759/how-i-got-to-11-6-body-fat-in-60-days-just-copy-me
2024-09-22T13:00:05.000Z
weekly
0.5
https://i.ytimg.com/vi/5Ndr3JUEAA4/maxresdefault.jpg
How I Got to 11.6% Body Fat in 60 Days (Just Copy Me)
How to get lean? The process of getting lean and how to lose fat is actually very simple. It's not easy, but getting a lean body is 100% something anyone can do. If you follow my 3-part plan on how to get lean — from my fat loss diet and fat loss training training, as well as the crucial steps I took to prevent fat regain — I guarantee you’ll get lean fast and, more importantly, maintain your ‘shredded body’ for good.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
AI Animation Credit:
https://youtube.com/@neuralplay?si=rv5pWLLTbgsS54YL
But before we dive into the plan, there’s a key difference between 'leaning out' and 'getting a shredded body'. The reality is your body naturally resists getting too lean. It’s why dropping below even just to 12-15% body fat can start making you feel terrible and why most people who get that lean struggle to stay there. So if you are just starting out or don't have much dieting experience, aim for around 15-20%. And if you’re more experienced or have less fat to lose, aim for 12-15%. Those levels of leanness are still impressive and look fantastic, especially if you’ve built muscle along the way.
A recent study found that a more aggressive approach early on in the diet led to better fat loss results. So, how exactly did I apply this to get lean? Well, typically, during a diet, I’d eat around 2,300 calories. This time, however, the very first week of my diet, I ate just 1,200 calories a day. Now I HIGHLY recommend against this. I did this for an article to see how much belly fat I could lose in just 1 week. But, for the next 4 weeks after that, I still went aggressive. Eating just 1,900 calories a day. Surprisingly, it was easier than expected. Until things started going downhill in the fifth week. But, because I had started with such a steep deficit in the b
https://www.youtube.com/embed/5Ndr3JUEAA4
2024-09-22T13:00:05.000Z
Jeremy Ethier
787
yes
no
https://vidert.com/v/fitness-training/video/2758/steroids-vs-natural-100-day-transformation
2024-10-06T13:00:57.000Z
weekly
0.5
https://i.ytimg.com/vi/wN-Co-yfdo4/maxresdefault.jpg
Steroids vs Natural: 100 Day Transformation
Steroids vs. natural. Does a natty really stand a chance? To find out, I’m running a 100-day natural vs steroids experiment. Brandon will undergo natural training using my science-backed strategies, while Todd will undergo enhanced training by hopping on steroids. We’ll track their progress to see who comes out on top. With steroid use on the rise, I want to prove you don’t need them for great results. Or … do you? Let’s find out.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
AI Animation Credit:
https://youtube.com/@neuralplay?si=rv5pWLLTbgsS54YL
To get the best starting point data possible in this steroids vs natural experiment, we’re using DEXA scans and ultrasounds across all major muscle groups. On Day 1 Todd is coming in at 183lbs and 19% body Fat. While Brandon weighs only 148 lbs but scores a lean 13.6% body fat.
Compared to Todd, we have 2 major advantages in this natural vs steroids competition. First off, Brandon is lean, which means we can focus on gaining weight to maximize growth. Whereas Todd, an aspiring bodybuilder, will soon begin dieting down for his competition. Second, while Brandon isn’t a complete beginner, he’s not as serious of a lifter as Todd. In normal circumstances, this means Todd would build muscle about 3 times slower than Brandon.
But we’re talking about steroids. These aren’t normal circumstances, and I’ll need to use every science-based tool I know to help Brandon supercharge his training. First, we’re choosing exercises that maximize this stretch across all his major muscle groups. Next, we’re getting him to actually train to failure. But while I was pushing Brandon with his workouts, Todd’s chemically enhanced body was already performing at a completely different level. So once steroids make their way into your muscle cells, they bind to a powerful a
https://www.youtube.com/embed/wN-Co-yfdo4
2024-10-06T13:00:57.000Z
Jeremy Ethier
674
yes
no
https://vidert.com/v/fitness-training/video/2757/the-only-2-exercises-you-need-for-a-massive-chest
2024-10-20T13:30:28.000Z
weekly
0.5
https://i.ytimg.com/vi/ZyjQar-XgBc/maxresdefault.jpg
The ONLY 2 Exercises You Need For A Massive Chest
Does your chest refuse to grow no matter how many exercises you try? I’ve been there. But over the last year, that changed. My chest has grown faster than ever. I’ve even got new stretch marks from the growth. And all it took was focusing on 2 key chest exercises (hitting the upper chest, mid chest, and lower chest) that actually fit my genetic structure. Do these best chest exercises, and I guarantee you’ll start experiencing the same chest growth I did in no time. So, what was my chest workout? Well, it didn’t include the bench press, and here’s why…
Grab your FREE 6-week chest workout plan:
https://builtwithscience.com/6-week-chest-workout
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Part of this has to do with the fact that the barbell locks your arms into a fixed position. So no matter what I tried with my form, I could never really get my chest to properly activate based on how my bones are structured. What did I do instead? First, I switched from a barbell to dumbbells. This gave me the freedom to adjust my pressing angles, which allowed me to better activate my chest. Second, I changed the bench angle to an incline for significantly more upper chest development without sacrificing mid chest growth.
But “incline” doesn’t mean the same thing for everyone. If you have a steep sternum angle, a flat bench acts more like a decline press because your chest fibers are angled downwards. In this case, you’d have to use a relatively high incline of about 30 to 45 degrees. But if you’ve got a flat sternum angle, like me, it only takes a slight incline to unlock the upper chest. So for my body type, setting the incline just one or two notches up was the sweet spot to maximizing my chest activation.
But there was one more key factor I was neglecting. The bottom stretch. So as much as it hurt my
https://www.youtube.com/embed/ZyjQar-XgBc
2024-10-20T13:30:28.000Z
Jeremy Ethier
577
yes
no
https://vidert.com/v/fitness-training/video/2756/i-made-him-eat-like-me-for-30-days-insane-results
2024-11-03T13:00:25.000Z
weekly
0.5
https://i.ytimg.com/vi/Om14QH355C8/maxresdefault.jpg
I Made Him Eat Like Me for 30 Days (INSANE Results)
Recently, I shred down to 11% body fat with a fat loss meal plan I thought was pretty easy to follow. But then Kevin, our head engineer here, comes up to me and asks… "If I ate exactly what you ate, could I get the same results?" Which got me thinking. Can the same fat loss diet really work for two people with totally different body types and lifestyles? To find out, for the next 30 days, Kevin’s going to follow the exact meals for weight loss I did, and we’ll see just how much fat loss he achieves and how you can use these fat loss meals as a cheat code for burning fat.
DOWNLOAD KEVIN'S MEAL PLAN HERE:
https://builtwithscience.com/dietplan
Click below for a completely done-for-you workout and diet program that takes care of all the guesswork for you (use code KEVIN for 15% off):
https://quiz.builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
So, here are the fat loss meals Kevin ate: yogurt and oats for breakfast, chicken wraps with veggies for lunch, chicken salad with an apple for an afternoon snack, peanut butter pad thai for dinner, and my Greek Yogurt parfait for dessert.
Time to get his measurements. Kevin’s starting weight is 229lbs. Based on his current activity levels, this fat loss diet should put him in a deficit of 600 calories daily. Hopefully, resulting in 4-6 lbs of weight loss in 30 days. But we’ll also be tracking Kevin's waist circumference, as research has found once you reduce your waistline by at least 5cm, you unlock several health and cardiovascular benefits.
On the first week of following the meals for weight loss, Kevin struggled with energy levels. And part of that was my fault. Because he wasn’t a fan of the first overnight oats I made him, he was consistently choosing to skip breakfast. This means that not only was Kevin in a higher calorie deficit than we had intended, but he was also missing out on a big chunk of his daily carbs to fuel his workout and the rest of the day. While Kevin won’t notice this righ
https://www.youtube.com/embed/Om14QH355C8
2024-11-03T13:00:25.000Z
Jeremy Ethier
710
yes
no
https://vidert.com/v/fitness-training/video/2755/best-vs-worst-workout-splits-ranked-using-science
2024-11-24T13:30:08.000Z
weekly
0.5
https://i.ytimg.com/vi/GRZhpHKZqOA/maxresdefault.jpg
Best vs Worst Workout Splits RANKED (Using Science)
What’s the best workout split for muscle growth? Worst? In this video, I’ll be ranking 7 of the most popular workout routines (from the upper lower split workout to push pull legs to bro split) to find the top performers all the way down to the ones that are wasting your time. I’ll also add a bonus factor; time efficiency, to see which split gets you the most gains in the least time.
Download your free 5-day full-body and 4-day upper/lower routines here:
https://builtwithscience.com/workoutroutines
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/
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Together with PhD researcher Eric Trexler, we used the latest research to build a predictive growth equation focused on 2 key factors: frequency and volume. The best workout split will strike the perfect balance of both.
Let’s start with a classic, the push pull legs split. I’ll score the 3-day per week version first, which came up to a hypertrophy score of 6.7.
Next up, the 3-day full body workout split. A major advantage it offers is that training a muscle 3 times per week may boost strength gains by about 50% compared to training it once weekly—even with the same weekly volume. How much does this help muscle growth though? While the latest data suggests frequency doesn’t seem to be as important for growth, it still helps provide a small boost. Enough for it to score 8.1.
Next, the classic upper/lower split workout. Each muscle is hit just twice per week. However, this split does allow for an extra workout day, meaning you can fit in more volume — and that may be a bigger driver of growth. Because of this, the upper/lower split scores quite well with a 8.4.
Time to step things up with the 5-day workout routines. Starting with the Upper/Lower/Push/Pull/Legs split. The beauty about this hybrid routine is that it allows you to fit in more volume t
https://www.youtube.com/embed/GRZhpHKZqOA
2024-11-24T13:30:08.000Z
Jeremy Ethier
563
yes
no
https://vidert.com/v/fitness-training/video/2754/the-only-2-exercises-you-need-for-wide-shoulders
2024-12-08T13:30:27.000Z
weekly
0.5
https://i.ytimg.com/vi/ozpcrgmwyto/maxresdefault.jpg
The ONLY 2 Exercises You Need For Wide Shoulders
How to get wider shoulders? With so many shoulder exercises out there, it’s hard to know which ones actually work. But the truth is, you’re probably doing too many and focusing on the wrong areas. In fact, after cutting out all the fluff from my shoulder workout and focusing on just 2 science-backed exercises that target my side delts, my shoulders grew bigger and wider than they’ve ever been. And with the right form, you too will achieve the broad shoulders of your dreams.
Click below for a step by step fitness plan to transform your body:
https://quiz.builtwithscience.com/
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What makes shoulders look wide and gives you that classic V-comes down to just one main region. The side delts. But most people do way too much pressing exercises. Do this for long enough, and your shoulders will become overdeveloped in the front, lacking the width that truly makes them stand out. Fixing this imbalance is simple. It just requires a shift in focus.
As for what exercises to focus on, the best option is lateral raises. But not all lateral raises are created equal. Take dumbbell lateral raises, for example. They challenge your delts most at the top. Ironically, this is where your delts are weakest. As a result, you’re forced to use lighter weights than they can really handle. But that’s not the only downside: there’s growing evidence that exercises providing a greater stretch, and challenging your muscles in that stretched position, may lead to better growth. Dumbbell lateral raises don’t do either of those. So, how do we fix this? Well, this brings us to exercise 1 of our shoulder exercises.
First, lock your elbow into your side and rotate your arm outward. Where your arm naturally stops is the optimal arm path for lateral raises. This means the “best” lateral raise is one where your arm can move behind your body to maximize the stretch. Cables are the perfect tool for this. By setting the cable at a slightly raised positio
https://www.youtube.com/embed/ozpcrgmwyto
2024-12-08T13:30:27.000Z
Jeremy Ethier
563
yes
no
https://vidert.com/v/fitness-training/video/2727/every-supplement-that-builds-muscle-faster-than-protein
2025-11-16T14:00:56.000Z
weekly
0.5
https://i.ytimg.com/vi/XbWzneHAgRM/maxresdefault.jpg
Every Supplement That Builds Muscle Faster Than Protein
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What supplements to take to gain muscle? I asked a Doctor of Sports Nutrition to rank the top 8 workout supplements for building muscle. From the best supplements to gain muscle that actually help you pack on real size to the ones that are just burning your cash.The goal? To find out the best supplements for muscle growth that deliver the most gains, without ANY negative side effects. At the end, I’ll be testing the winner of our best workout supplements list on my friend Dennis, and trust me, when i say you're not gonna believe how his body responds.
Creatine (S)
Amongst workout supplements, Creatine is the King of fast results. Creatine pulls water into your muscles (you look fuller) and boosts energy reserves so you can push harder and do more reps — effects that translate into real lean-mass and strength gains (about 3 lb in 8–12 weeks). A new study that tracked both DHT levels and actual hair-follicle health found no changes with creatine use, suggesting creatine does not cause hair loss. Choose creatine monohydrate powder (S-tier) over gummies (D-tier).
Turkesterone (D)
Ask influencers what the best workout supplements are, and you’ll hear about Turkesterone. It gets a lot of hype as a “natural steroid,” but it’s a plant/insect hormone and current human evidence for muscle growth is weak. A 2023 analysis found multiple retail products severely under-dosed (often less than 1% of the label), and even with correct dosing there’s no consistent hypertrophy benefit yet. It’s still a fairly new, under-researched supplement in humans. Which is why we’re placing it into D-tier.
HMB (C)
HMB is a naturally occurring metabolite your body uses to reduce muscle breakdown and aid recovery. Early trials claimed “steroid-like” gains (7–8 kg in 12 weeks in trained lifters), but those papers drew heavy scrutiny and the results haven’t replicat
https://www.youtube.com/embed/XbWzneHAgRM
2025-11-16T14:00:56.000Z
Jeremy Ethier
1236
yes
no
https://vidert.com/v/fitness-training/video/2735/everything-that-burns-more-fat-than-jogging
2025-08-03T13:00:33.000Z
weekly
0.5
https://i.ytimg.com/vi/Fz89dJTZsko/maxresdefault.jpg
Everything That Burns More Fat Than Jogging
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This one exercise burns twice as much fat as jogging and that’s just 1 of the 12 popular cardio exercises we tested, using the world’s most accurate calorie tracker, to measure not just total calories but also fat and carb burn, to finally settle the question: what's the best cardio for fat loss? By the end, you’ll know exactly which are the best cardio exercises to help you get leaner, faster, and which ones are wasting your time. Starting with the one cardio workout every kid knows how to do: jump rope.
First up, high-intensity cardio workouts.
Jump Rope (10 mins)Jeremy: 160 cal +28 afterburn | Dennis: 69 cal + 8 afterburnThis classic movement turned out to be a very time-efficient cardio workout. While it didn't trigger much afterburn, it delivered a high calorie-per-minute ratio for those short on time.
YouTube HIIT (10 mins)Jeremy: 136 cal + 24 afterburn | Dennis: 100 cal + 16 afterburnThis popular format blends bodyweight exercises with short rest intervals. While it technically qualifies as high-intensity, both I found it didn’t push my heart rate high enough to qualify as true HIIT.
Sprints (10 mins)Jeremy: 178 cal + 48 afterburn | Dennis: 148 cal + 27 afterburnSprints burned the most calories per minute — and produced the highest afterburn, thanks to pushing heart rate above 85% max. But interestingly, 97% of calories burned came from carbs. But burning more carbs during cardio doesn't mean you're not losing fat. Your body tends to switch to fat burning after intense carb-based workouts, especially during recovery. That’s why total energy burned — including afterburn — matters more than what fuel source was used during the workout.
Next up, low-intensity cardio workouts.
Jogging (20 mins)Jeremy: 350 cal | Dennis: 260 calThis workout had the highest total calorie burn per session. While it didn’t trigger mu
https://www.youtube.com/embed/Fz89dJTZsko
2025-08-03T13:00:33.000Z
Jeremy Ethier
1287
yes
no
https://vidert.com/v/fitness-training/video/2734/how-i-got-a-beginner-jacked-in-100-days-no-gym
2025-08-24T13:01:13.000Z
weekly
0.5
https://i.ytimg.com/vi/hJh4ze7s3GQ/maxresdefault.jpg
How I Got A Beginner JACKED In 100 Days (NO GYM)
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Can you really build muscle with a dumbbell workout, a bench, and no gym membership? That’s the challenge I gave my brother-in-law, Dayton, and the results might surprise you. Dayton isn’t a bodybuilder, an athlete, or a fitness influencer. He’s just a regular guy who skips the gym because “life’s too busy” or “gyms are too expensive.” His diet was whatever was convenient, his body fat had climbed to 32.5%, and his visceral fat was at a dangerously high level. He didn’t just need to get in shape, he needed to reclaim his health. So, I gave him a simple challenge. Gain muscle and lose fat with a home workout setup that cost less than $200. Follow a dumbbell only workout for just four days a week with two dumbbells and a bench. And follow a diet plan that replaced hidden calories with smarter, leaner swaps.
Most people believe you need endless machines and heavy barbells to build muscle. The truth? With smart programming, you can get jacked at home. Dayton’s routine targeted every major muscle group:
Chest: Incline press (upper chest) and flat press (mid and lower fibres), customized to his sternum angle for maximum growth.
Back: Chest-supported dumbbell row and single-arm dumbbell row.
Shoulders: Dumbbell press (front belts), reverse drop set lateral raises (to push past failure) and leaning dumbbell raise to mimic cables.
Arms: Incline curls for upper biceps, preacher curls for lower biceps and brachialis, plus overhead extensions to grow the long head of the triceps.
Legs: Wide-stance Bulgarian split squats (glutes), narrow-stance Bulgarian split squats (quads), Romanian deadlifts (hamstrings), reverse Nordics, and sissy squats (the last 2 for the rectus femoris).
Every dumbbell workout session was tracked inside the Built With Science+ app so Dayton could see real progress week after week.
If you want to gain muscl
https://www.youtube.com/embed/hJh4ze7s3GQ
2025-08-24T13:01:13.000Z
Jeremy Ethier
1330
yes
no
https://vidert.com/v/fitness-training/video/2733/why-some-guys-build-muscle-3x-faster-how-you-can-too
2025-09-07T13:01:12.000Z
weekly
0.5
https://i.ytimg.com/vi/eoqRWHZkS0c/maxresdefault.jpg
Why Some Guys Build Muscle 3x Faster (How You Can Too)
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At 15, BEFORE he even touched a weight, his arms were bigger than most grown men. What if I told you this guy eats less than 1,500 calories a day, and yet is able to build muscle at an unheard of speed? Meanwhile, this was me. Narrow shoulders, skinny frame — I looked like a stick you’d find in your backyard. So, I dug into science to find a way to beat my crappy muscle genetics and muscle growth rate, and I finally transformed my body. How?
Well, there are 3 main ways genetics affect your muscles: How fast they grow. Which ones grow the fastest. And your natural limit. Let’s start with speed. Some people are genetically wired to grow muscle faster than the rest of us. Imagine you took 287 people and you had all of them do the exact same full-body workout twice a week for 6 months. Back in 2016, a group of scientists did just that, but used MRIs, Dexa scans, and ultrasound to measure muscle growth as accurately as possible.
Researchers noticed 3 types of muscle genetics. Hyperresponders. These people grew 2-3x faster than the average, growing their muscles up to 30% bigger. Average responders. This is where most people fell under. Growing their muscles by about 5-10%. Low-responders. Who barely built any muscle, with some even losing muscle! Remember, this was with the exact same training routine.
But what exactly in our muscle genetics is causing this? A possibility is myostatin, which inhibits muscle growth. What happens when you remove it? Well, a Belgian breed of cattle is actually born without myostatin, and they get abnormally massive as a result. But in humans, the first case of a human mutation in the Myostatin gene was first documented in a 2004 study, where a German newborn was pretty much jacked right out of the womb. However, this mutation is actually extremely rare; in eve
https://www.youtube.com/embed/eoqRWHZkS0c
2025-09-07T13:01:12.000Z
Jeremy Ethier
957
yes
no
https://vidert.com/v/fitness-training/video/2732/i-trained-one-side-heavy-vs-light-60-day-experiment
2025-09-21T13:00:47.000Z
weekly
0.5
https://i.ytimg.com/vi/Ry5Sc9v9U64/maxresdefault.jpg
I Trained One Side HEAVY vs LIGHT (60 Day Experiment)
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Should you lift heavy or light? You have to train with heavy weights for the best muscle growth; at least, that’s what many people say. But not everyone agrees. Light weights vs heavy weights for growth is one of the most debated questions in fitness. So, I’m putting lifting heavy vs lifting light to the test MYSELF. For 60 days straight, I’ll split my body in half. One side with heavy weights, the other with light weights.
Here’s my 60 day heavy vs light weights plan. Every major muscle will be trained unilaterally. Each side will receive the exact same number of total sets, and every set will be taken as close to failure as possible. But the heavy side must reach failure within 3-6 reps whereas the light side must reach failure within 15-30 reps. Plus, to make sure there’s actual changes in muscle growth and strength, I’ll also be eating in a small calorie surplus.
I have years of training experience; I’m curious if a beginner’s muscles would respond differently to this lift heavy or light experiment. So I roped in Dennis. His report shows that he’s also a right-hand frequent user, with a starting body fat of 18.4% with 113.6 lbs of lean mass.
Week 1: Given that the average beginner can gain around 8-10 lbs of muscle in their first year of training, I’m confident Dennis can gain at least a couple of pounds of muscle if we dial in his training during this lift light or heavy experiment.
Wondering about training volume in this heavy vs light weights experiment? By multiplying total sets × reps × weight from week 1, the light side came out to over 100 thousand lbs, whereas the heavy side was about half of that. Some people think total volume lifted and time under tension are keys to growth; if that’s the case, the light side should dominate. So, can the heavy side keep up despite lifting less total volume, taking half the time per set, feeling no bu
https://www.youtube.com/embed/Ry5Sc9v9U64
2025-09-21T13:00:47.000Z
Jeremy Ethier
1606
yes
no
https://vidert.com/v/fitness-training/video/2731/light-vs-heavy-weight-60-day-experiment
2025-09-29T15:56:41.000Z
weekly
0.5
https://i.ytimg.com/vi/Frs8uebdfMc/maxresdefault.jpg
LIGHT vs HEAVY Weight: 60 Day Experiment 🤯
Light vs heavy weights. What builds more more muscle?
https://www.youtube.com/embed/Frs8uebdfMc
2025-09-29T15:56:41.000Z
Jeremy Ethier
88
yes
no
https://vidert.com/v/fitness-training/video/2730/you-re-wasting-your-money-on-protein-new-research
2025-10-05T13:30:43.000Z
weekly
0.5
https://i.ytimg.com/vi/j1bx0GMofYw/maxresdefault.jpg
You're Wasting Your Money On Protein (NEW RESEARCH)
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How much protein to build muscle? Do you expect your muscles to grow bigger and bigger by shoveling more protein into your body? What if a high protein intake isn’t just unnecessary — but actually makes muscle building harder? In this video, I walk you through new research that challenges what we thought we knew about protein intake to build muscle, exposes the protein hype, and reveals the two things that reliably build more muscle than simply piling on extra protein.
What does protein do? When you lift, you trigger muscle protein synthesis. Protein supplies the bricks that let your body act on that signal. But somewhere along the way, “more bricks = bigger house” turned into an iron law. From golden-era stories of 300–400 g/day to today’s protein cereals, chips, cookies, and “extra protein” lattes, it’s easy to assume more is always better.
So, how much protein? Is more better? A group of top protein researchers gathered 62 long-term resistance-training studies and charted protein intake against actual growth. The surprise: the overall trend was basically flat. Doubling protein didn’t double gains. In one study, lifters on what most would call “low protein” grew about the same as lifters eating twice as much. In another, lifters eating roughly three times more protein actually gained less muscle. If you’re asking how much protein to build muscle, the data suggest that “more” isn’t automatically “better,” especially once you’re past a sensible, moderate intake.
As Dr. Eric Trexler explains, having more bricks than the blueprint calls for doesn’t give you a bigger house — you just have leftovers to haul away. It’s a useful way to think about protein intake for muscle building: enough bricks to build the house, not a mountain of unused materials that add cost and effort without improving the result.
What about protein type? Natura
https://www.youtube.com/embed/j1bx0GMofYw
2025-10-05T13:30:43.000Z
Jeremy Ethier
796
yes
no
https://vidert.com/v/fitness-training/video/2729/how-to-force-your-brain-to-let-go-of-fat
2025-10-19T13:01:35.000Z
weekly
0.5
https://i.ytimg.com/vi/o1zG9_oSek0/maxresdefault.jpg
How to FORCE Your Brain to Let Go Of Fat
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Full Body Workout Routine:
https://www.youtube.com/watch?v=B12MXF0bSFo&
Protein Jell-O Yogurt Bowl recipe (~300 kcal):
1 pack sugar-free Jell-O
1½ cups 0% fat Greek yogurt
½ scoop Built With Science French Vanilla Whey Protein Powder
100 g strawberries
Your hypothalamus is the tiny control center that regulates your hunger through satiety signals, decides what you crave, and even how many calories you burn every day. And it’s designed to keep you fat. Because 500 million years ago, your biggest threat was starving to death. So your hypothalamus evolved to do whatever it takes to protect your fat stores. The problem? That ancient wiring still controls you today. You can’t delete it. But once you understand the three weapons your hypothalamus uses for appetite control and stop you from getting lean, you’ll know exactly how to outsmart it and how to reduce hunger— and make fat loss feel automatic. Starting with one of the best diet hacks out there …
WEAPON #1: Hunger. Think of the hypothalamus as your lovely grandmother, who always worried you’re not eating enough and constantly pushing you to have “just one more bite.”
But the longer you diet and the more fat you try to lose — especially that last layer of stubborn fat — the more pushy grandma gets. This is why dieting can feel manageable at first, but gets considerably harder. Fortunately, there are 2 types of foods that can hack your hunger cues. The first one is protein. It’s one of the few nutrients that can shut your hunger down at the source. But how much protein are we talking about? Aim for at least 30 grams per meal.
The second type of food for appetite control? Volumous, highly satiating foods. Think foods high in water, fiber, and bulk — like potatoes, oats, and fruit. For me, as an asian rice lover, my favorite hack is using half rice and half peas for my meals. But if you have a big sweet tooth, you should try my protein Jell-O yogurt bowl recipe.
https://www.youtube.com/embed/o1zG9_oSek0
2025-10-19T13:01:35.000Z
Jeremy Ethier
600
yes
no
https://vidert.com/v/fitness-training/video/2728/the-6-exercises-that-grow-every-muscle-all-you-need
2025-11-02T14:01:33.000Z
weekly
0.5
https://i.ytimg.com/vi/r7J5k2p5obk/maxresdefault.jpg
The 6 Exercises That Grow Every Muscle (ALL YOU NEED)
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Instead of doing 100 exercises, with just these 6 in your whole body workout, you can grow every single muscle. Why should you believe me? Because I got the answers from the brightest head in the world, Mr. Mike. There are 8 muscle groups in the human body. We have 6 exercises in our full body workout. As Dr Mike Israetel of RP Strength says, he’s looking for compound exercises, so, fundamentally, these are the ones in your gym workout that take care of multiple muscle groups at the same time. Here’s the full body split.
— THE 6 COMPOUND EXERCISES (WHOLE BODY WORKOUT) —
1. Close-grip incline bench. What it works: upper chest, front delts, triceps. Why it’s here in our full body workout: a closer grip on an incline evens out contribution from pecs, delts, and triceps so one press covers three targets.Crucial form tip: keep shoulders back, chest up, and stack wrists over elbows; touch the bar to the upper chest, then press “up and back” so the bar travels from clavicles to above the eyes. Adjust grip to your structure (close is individual), and use a bench angle anywhere from 30–45°.
2. Underhand pull-up (chin-up grip). What it works: lats, biceps, rear delts. Why it’s here in our gym workout: the underhand position brings the biceps in more while still hammering the back, letting one move check off multiple muscle groups.Crucial form tip: start in a true dead hang, let the shoulders shrug up to stretch the lats, then “shrug down” (depress the scapulae) before you pull. Power up, control down.
3. Deep-stretch horizontal press (cambered bar or alternatives). What it works: chest first, with front delts and triceps assisting.Why it’s here in our full body split: pressing through a deeper, controlled stretch is a high-return stim
https://www.youtube.com/embed/r7J5k2p5obk
2025-11-02T14:01:33.000Z
Jeremy Ethier
1007
yes
no
https://vidert.com/v/fitness-training/video/2736/the-fastest-way-to-blow-up-your-bench-using-science
2025-07-20T13:01:35.000Z
weekly
0.5
https://i.ytimg.com/vi/tfd3e2wNkJg/maxresdefault.jpg
The Fastest Way to Blow Up Your Bench (Using Science)
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Reaching a 225 bench press is a sign you've made it in the gym. But only 2% of new lifters can do it, and even among regulars, barely 1 in 5 ever get there. It took me 3 years to increase my bench press and hit a 225 bench press. But it took Ryan, a record-breaking lifter and pro bodybuilder, just 1.
Now he benches over 400 lbs easily — a bench press progress so rare you have better odds of becoming a billionaire. All using a system I’ve never heard of ... and he says he's natural? So, after breaking Ryan's method down (including bench press form tips) with the latest research, I turned it into a plan that could help you and me add up to 30 lbs to your bench in just 6 weeks. Here’s how to increase bench press, explained.
Ryan: "After I made that switch, it was a year's worth of progress in 3 months. This is key if you're serious about how to increase bench press." The switch? His grip.
Research shows that widening your grip just an inch or two can boost your bench press instantly — often by 5-10% — just by shortening the range of motion.
Ryan: "The rule of thumb is the wider you go, the more pec engagement you'll experience, and the more narrow you go, the more tricep engagement you'll experience. You kind of want to play to your strengths. If you have very strong triceps, going narrow might help. But it comes down to experimentation and using how it feels to guide you." This is essential insight for anyone looking to improve bench press form.
Ryan's bench press form starts before his hands even touch the bar. He uses a big arch, similar to what powerlifters do, to shorten the range of motion and boost strength. It can look extreme, but it's one of the tools he uses to increase bench press safely and effectively.
Your warmups matter if you want to make serious bench press progress. Ryan spends up to 30 minutes just worki
https://www.youtube.com/embed/tfd3e2wNkJg
2025-07-20T13:01:35.000Z
Jeremy Ethier
1051
yes
no
https://vidert.com/v/fitness-training/video/2726/the-muscle-building-myth-everyone-fell-for-new-study
2025-11-27T15:00:34.000Z
weekly
0.5
https://i.ytimg.com/vi/HJHeGGSp1tQ/maxresdefault.jpg
The Muscle Building Myth Everyone Fell For (NEW Study)
Try 2 weeks free of the BWS+ App and use code checkout for 10% off your first year:
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Check out the pre-print of the study here:
https://sportrxiv.org/index.php/server/preprint/view/660/1446
In the past few years, everyone in fitness has become obsessed with lengthened muscle training (or stretch mediated hypertrophy). They all believed it was the fastest way to gain muscle. Including me. We told you regular curls and lateral raises weren’t enough, and that if you weren’t doing these fancy “S-tier” movements designed to hit the stretch the hardest, you were leaving gains on the table. But the more I looked into it, something felt off. So I spent over $40,000, brought in custom machines, and ran one of the most comprehensive MRI studies ever done to answer one question: is the stretch really the key to build muscle faster and more muscle growth?
THE LENGTHENED MUSCLE TRAINING HYPE
We’ve actually known about the benefits of stretching a muscle for growth since the 1970’s, starting with researchers hanging weights from the wings of chickens so their lats were stretched and growing them by 170%. Then came extreme loaded stretching in humans for the chest and calves, where stretching alone led to almost as much growth as normal strength training. Researchers tried to transfer these “stretch benefits” into normal training by comparing exercises like tricep pushdowns vs overhead extensions, and different leg extension positions, where deeper stretch often led to more growth. That’s when the trend exploded: stretch-focused training became the answer to everything.
THE GAPS IN STRETCH MEDIATED HYPERTROPHY RESEARCH
I realized there were three serious gaps in the research no one was really talking about. First, almost every study showing that training in the stretch helps muscle growth has been done on the biceps, quads, or calves — muscles that are easier and cheaper to test, but don’t stretch or behave like everything else. Second, many of these studies compare totally different exercises, like pr
https://www.youtube.com/embed/HJHeGGSp1tQ
2025-11-27T15:00:34.000Z
Jeremy Ethier
1126
yes
no
https://vidert.com/v/fitness-training/video/2725/the-only-2-exercises-you-need-to-fix-your-flat-butt
2025-12-14T14:00:59.000Z
weekly
0.5
https://i.ytimg.com/vi/dOn0cLh7Ek0/maxresdefault.jpg
The ONLY 2 Exercises You Need to Fix Your Flat Butt
Get FREE 2-week access to smarter training with the BWS+ app: https://bws.plus/5a
Weak, underdeveloped glutes are often the hidden reason your strength stalls, your posture breaks down, and that nagging back pain never goes away. But the good news is you only need two of the best glute exercises in your glutes workout to fix this, helping you look better, jump higher – and even run faster. Bonus: you’ll finally turn that flat butt into a round butt. Of course, who better to structure our glute workout than …
Bret Contreras, AKA the Glute Guy, has a PhD in sports science and has spent his life studying and growing glutes. He explains that while your glutes are made up of three muscles, the largest muscle by far is the gluteus maximus. Its main function is hip extension – something you do when you deadlift or when you’re squatting – but many common “glute” exercises end up fatiguing everything else before your glutes actually get pushed close to failure.
It’s easy to challenge your glutes when you include lunges, squats and deadlifts in your glutes workout, but they come with key problems. Most of these exercises are taxing compound movements that target multiple muscles at once. If your lower back or even your grip is giving out first, you could reach failure while your glutes still have 7 or 8 reps left in the tank. If you already have weak or “hard to activate” glutes, other muscles can “steal” your glute gains. Even if you’ve gotten really strong on squats and deadlifts, your glute growth may not reflect it. Then there’s soreness. Exercises like Bulgarian split squats can leave you so sore that it’s tough to recover before your next leg session, which makes it harder to train your glutes 2–3 times per week.
That’s where the first exercise of our glute workout comes in: the Glute-Dominated Step Down. It looks similar to a lunge or split squat, but there’s one key difference — by keeping one leg in the air and following a few simple form tweaks, it forces your glutes to do almost all the work. For some reason
https://www.youtube.com/embed/dOn0cLh7Ek0
2025-12-14T14:00:59.000Z
Jeremy Ethier
617
yes
no
https://vidert.com/v/fitness-training/video/2724/new-walking-method-2x-better-than-running-tested
2025-12-21T14:00:17.000Z
weekly
0.5
https://i.ytimg.com/vi/BL3vZdk61to/maxresdefault.jpg
NEW Walking Method 2x Better Than Running?! (Tested)
Try 2 weeks free of our nutrition and workout coaching app: https://bws.plus/6a
Cardio is one of the most misunderstood parts of fitness, and despite how much information is out there, many myths still refuse to die. In this video, I put the biggest cardio myths to the test using real data, controlled experiments, and gold-standard calorie and fat-burn tracking. We'll go through cardio myths like cardio vs diet, cardio for fat loss, best cardio workout, cardio vs weights, HIIT cardio vs steady state cardio, 10,000 steps per day - and more.
Thanks to Dr. Marc Lewis for helping with Myth 10: Instagram @marctlewis
We started with one of the most common beliefs: that walking isn’t “real” cardio and can’t improve conditioning. To test this, my editor Andy followed a simple walking routine for two weeks. Before and after, we measured his fitness using VO₂ max and submaximal testing. Even in just 14 days, his VO₂ max improved and his heart became more efficient at the same workloads. For someone who was previously sedentary, this actually reversed the normal age-related decline in fitness and noticeably improved how he felt day to day.
Next, we tested whether sweating more during a workout actually means you’re burning more fat. Using a metabolic cart, we had a subject cycle at the same intensity in both a cool environment and a hot, high-sweat environment. Despite feeling much harder and producing far more sweat, the hotter workout did not burn more calories or fat. In fact, performance slightly dropped. Sweat is mainly a cooling response, not a signal of fat loss.
Another popular belief is that you can eat back whatever calories you burn through exercise. After measuring how many calories our subjects actually burned, we asked them to build a plate of food they thought matched that number. They significantly overestimated their calorie burn, even before accounting for the body’s tendency to compensate by moving less afterward. This helps explain why cardio alone often leads to far less fat loss than people expec
https://www.youtube.com/embed/BL3vZdk61to
2025-12-21T14:00:17.000Z
Jeremy Ethier
1459
yes
no
https://vidert.com/v/fitness-training/video/2723/if-i-wanted-to-lose-belly-fat-by-summer-i-d-do-this
2026-01-03T15:00:51.000Z
weekly
0.5
https://i.ytimg.com/vi/QyCFeB8mBz8/maxresdefault.jpg
If I Wanted to Lose Belly Fat By Summer, I'd Do This
Try 2 weeks free of our BWS+ coaching app: https://bws.plus/7a
This is Nimesh. At 35, he had the most belly fat ever in his life — enough for it to bulge through his shirts. But less than a year later, his belly fat is now lower than 98% of men. And it’s because almost nobody approaches how to lose belly fat in 3 layers, where each layer needs a slightly different strategy. Most people get stuck in Layer 1 in their how to reduce belly fat journey, which is exactly where Nimesh started, at 29.5% body fat on Day 1.
Download the free fat loss meal plan: https://builtwithscience.com/fat-loss-meal-plan-2026
LAYER 1:
For Nimesh, his belly fat clocked in at 34.4% — higher than anywhere else. Nimesh felt like he’s genetically cursed, and the uncomfortable truth is… he wasn’t wrong. Almost every guy I’ve run through a Day 1 DXA scan shows the same pattern: the belly carries more fat than anywhere else.
To see how consistent this is (and whether it holds true for women), my team analyzed 8 years of DXA scans from nearly 18,000 men and women. What we found explains why how to reduce belly fat feels so frustrating: at higher body fat levels, fat drops faster from easier areas (arms/legs/hips)… while the belly lags behind. Then once you get lean enough, belly fat starts to come off faster.
For women, it’s a bit different — they usually store less fat in the belly and more in hips/legs/arms. My friend Nicole started at 33%, and her belly fat was almost identical to her overall body fat — meaning she often sees belly changes sooner than a guy at the same starting point.
Layer 1 is that soft outer belly fat that hides any ab definition. It’s usually “gone” around ~20% body fat for men and ~28% for women. The good news? This layer takes the least effort to burn off.
For Nimesh, it came down to 4 habits:
3 workouts/week (so weight loss comes from fat — and maybe even muscle gain)
Simple diet rules: protein at every meal, mostly home-cooked, built around core foods
8,000 steps/day
Track morning weight aiming for a loss of ~
https://www.youtube.com/embed/QyCFeB8mBz8
2026-01-03T15:00:51.000Z
Jeremy Ethier
1243
yes
no
https://vidert.com/v/fitness-training/video/2722/the-only-workout-you-need-for-2026-do-this-3x-week
2026-01-06T15:01:28.000Z
weekly
0.5
https://i.ytimg.com/vi/n_YW24F5HGc/maxresdefault.jpg
The ONLY Workout You Need For 2026 (Do This 3x/Week)
Try 2-weeks free of the BWS+ training app: https://bws.plus/8a
After 10+ years of testing every workout split, workout routine, and coaching thousands of people, I’ve found that a full body workout routine at the gym done 3x/week gives you the best results in the least amount of time — but the key is choosing the right exercises, and modifying them based on your body structure, your experience level, and your goals. This is the exact “6 + 1” setup for our 3-day full body split:
• 6 main exercises (full-body foundation)
• plus 1–2 optional add-ons you choose based on your weak points
THE 6 MAIN EXERCISES IN OUR FULL BODY WORKOUT
1) Low Incline Dumbbell Press
• Find YOUR incline: stand against a wall with your back flat, phone on sternum.
Flat sternum angle → 1 notch up from bottom
Sternum angles back toward you → usually 2 notches up
• Tuck elbows slightly so you press more like an arrow.
• Reps: beginner 10–15; advanced 6–8.
Women usually handle higher reps better than men, so that 10–15 rep range works well.
2) Barbell Squat
• Start with goblet squats.
• Stick with it until you can hit 10 reps with at least half your bodyweight.
• Then personalize your squat:
More quads: elevate heels
More glutes: box/bench behind you, push hips back, keep shins vertical
• Your best stance depends on hip structure: try shoulder-width slight toe-out, narrow toes-forward, and wider with toes way out — keep what feels most natural.
• Reps: don’t be afraid to go heavy — 6–10 works great.
3) Pull-Ups
• Targets:
Men: 0–1 beginner, 2–5 average, 6–12 fit, 13–20 advanced, 20+ elite
Women: 0 beginner, 1–3 average, 4–6 fit, 7–12 advanced, 12+ elite
• If you can’t do one yet:
inverted rows → build to 3 sets of 15 → neutral grip pull-ups (use band/assist if needed) → work up to sets of ten unassisted → overhand pull-ups (3 sets of 5–8 strict) → once you can do more than 8 reps, add weight; every time you hit 8 clean reps again, add a bit more.
4) Romanian Deadlift (RDL)
• Stance: hip-width, toes forward. Use the “hop and stick” test —
https://www.youtube.com/embed/n_YW24F5HGc
2026-01-06T15:01:28.000Z
Jeremy Ethier
779
yes
no
https://vidert.com/v/fitness-training/video/2721/it-s-boring-but-it-destroys-your-body-fat-in-30-days
2026-01-18T14:30:36.000Z
weekly
0.5
https://i.ytimg.com/vi/dPvuB0aJnNU/maxresdefault.jpg
It's Boring, But It Destroys Your Body Fat In 30 Days
Get both 30-day guides free (CPB Strict & CPB Flex) by starting a 2 week trial of BWS+:
https://bws.plus/9a
Existing BWS+ App Members:
You can access your 30-Day Boring Diet guides by logging into your BWS+ web portal below:
https://web.builtwithscience.com/
I built the simplest fat loss diet possible. Buffet-style meals, no calorie tracking, no strict portions. Instead of relying on willpower to lose fat, this “best diet for fat loss” is designed to change the conditions that make overeating easy — using fat loss science and ingredients proven to reduce hunger, cravings, and mindless eating. And even if you never follow this diet exactly, I’ll show you how using just one part of it can make achieving a calorie deficit and, in turn, fat loss dramatically easier.
Meet Max. A personal trainer and train conductor. According to his DEXA scan, he started at 19% body fat. And our female subject, Isabel, is a Lagree coach. Her starting body fat is 31%.
Isabel: “I think just with the tracking to lose fat is something that I kind of struggle with mostly with having a busier schedule…”
Max: “Usually… I hit up a buffet… maybe like 2-3 times a week… yea I just love eating.” But he’d eat until he was sick. It’s a habit he wanted to break.
Luckily, if my science checks out, then this fat loss diet won’t just help them lose fat with unlimited food and without counting a single calorie — it should also reset their brain to eliminate hunger, cravings, and unhealthy food habits.
I call it the CPB Diet. It’s simple, just three rules:
1) Chicken breast, potatoes, broccoli, and carrots. Eat as much as you want.
2) Olive oil: limited to one tablespoon per meal.
3) No liquid calories, diet sodas, or artificial sweeteners.
The point of this is to keep it really bland. You’re going to get seasoning, you’re going to get sugar-free sauces, so you do have some flexibility there.
Week 1 of being on this “best diet for fat loss” was rough:
Max: “I would want sushi and then images of potato would just keep popping up … it was just m
https://www.youtube.com/embed/dPvuB0aJnNU
2026-01-18T14:30:36.000Z
Jeremy Ethier
1347
yes
no
https://vidert.com/v/fitness-training/video/2720/3-guys-train-forearms-everyday-only-1-was-worth-it
2026-02-01T15:01:27.000Z
weekly
0.5
https://i.ytimg.com/vi/sc-iN3hLQQw/maxresdefault.jpg
3 Guys Train Forearms Everyday - Only 1 Was Worth It
Start a free two-week trial of BWS+ here:
https://bws.plus/10a
For the next 30 days, I’m training the one muscle almost everyone ignores: forearms… because while I always assumed I would get big forearms from normal weight training, I’ve realized they’ve become the weakest part of my entire physique. And other people have noticed. So to find the fastest way to build bigger forearms and thicker wrists, I trained ONLY my left arm using a science‑backed plan and forearm workout.
And to put my forearm workout and wrist workout plan to the test, I recruited two friends:
1. Dennis: using “my leftover rice” rice bucket protocol I’ve seen everywhere online
2. Ravin: 100 reps every day on a hand gripper as his ONLY training
After 30 days, we didn’t just see whose forearms grew the most — but which method actually builds the strongest grip.
THE 3 TRAINING PLANS FOR BIGGER FOREARMS
JEREMY (Gym): I targeted the 3 main forearm areas:
1. Flexors with wrist curls (dumbbells + cables)
2. Extensors with wrist extensions (dumbbells + cables)
3. Brachioradialis with incline/hammer patterns + reverse curls
Protocol: 3 sets to failure for each area, every day… until my wrist/elbow started complaining. Dumbbells aggravated it, so I switched to cables (“keeping my palm facing down… oh, much easier”).
DENNIS (Rice bucket): grab 20–30, extend 20–30, grab+twist 20–25, squeeze 20–25, wrist rotation 15s each side.
RAVIN (Hand gripper): 100 reps/day, daily, progressively harder settings.
WEEK 1–2 REALITY CHECK
By workout #2: “My forearms have never been this sore before. Clearly I don’t train them.” I was legit nervous I wouldn’t survive 30 days of my forearm workout. By day 3: “Ohh that hurts. That’s so uncomfortable.” Ravin had to stop early some days because his wrists hurt, while Dennis was just stirring rice like “feels kind of nice”… then immediately: “this is so ridiculous.”
WHY I DID DAILY TRAINING
Some new research showed strong lifters benched every day for 34 days and added 40 lb on average to their 1RM — so I bet sho
https://www.youtube.com/embed/sc-iN3hLQQw
2026-02-01T15:01:27.000Z
Jeremy Ethier
1202
yes
no
https://vidert.com/v/fitness-training/video/2719/i-tested-3-muscle-building-diets-only-1-was-worth-it
2026-02-22T14:45:03.000Z
weekly
0.5
https://i.ytimg.com/vi/D6Qw2dfrFRg/maxresdefault.jpg
I Tested 3 Muscle Building Diets, Only 1 Was Worth It
Start a free two-week trial of BWS+ here:
https://bws.plus/13a
How much muscle can you really build in just 90 days of bulking? And more importantly — how can you do bulk without gaining fat? To find out, I tested the three most popular muscle-building diets (including a lean bulk) on my brother-in-law Dayton. By the end, you’ll see how much muscle he gains, which one builds muscle fastest, which one burns fat while building muscle, and which diet completely backfires so you know how to bulk up without getting fat.
Last year, Dayton dropped from about 33% body fat down to about 17%. After that cut, he wanted to bulk up for a bigger physique — permanently — and not gain fat again. So we ran a 90-day experiment that tested what actually happens when real life hits.
To measure the changes, Dayton got DXA scans before and after each 30-day bulking diet. And because short term DXA’s can be less reliable, we also used ultrasound/skinfold/circumference measurements. He tracked every workout in the Built With Science+ app so we could compare strength gains in the gym to new muscle growth.
Days 1–30: Accidental lean bulk
We started with maingaining: train hard while eating just enough to maintain your weight. Dayton’s maintenance was right around 2300 calories, with at least 100g of protein per day to leave room for carbs to fuel workouts. Training was 5 days a week using dumbbells, a bench, and a pull-up bar, with extra focus on the back and the lats he was convinced would not grow.
But ten days in, stress piled up. At our family’s Filipino Thanksgiving, he ate until he was sick. And he was dealing with losing his grandpa to cancer — his father figure after his dad passed away when he was seven, also from cancer. Even with all that, he did not miss a single workout. At the day 30 check-in, he was up about 1.8 pounds, so we swapped the order and treated this block like a lean bulk. Result: an estimated 1.35 pounds of muscle gained, with some fat gain but not excessive.
Days 31–60: Fast bulk
Next we cranked calories
https://www.youtube.com/embed/D6Qw2dfrFRg
2026-02-22T14:45:03.000Z
Jeremy Ethier
1070
yes
no
https://vidert.com/v/fitness-training/video/2744/ozempic-the-end-of-diet-and-exercise
2025-03-23T13:00:03.000Z
weekly
0.5
https://i.ytimg.com/vi/109RMF0UapY/maxresdefault.jpg
Ozempic: The END of Diet and Exercise?
The problem with Ozempic is that it works too well for obesity and weight loss. Imagine losing weight simply because you’re not hungry. Imagine suddenly disliking the taste of your favorite, high-calorie foods and preferring healthy, lower-calorie foods instead... because your brain itself has literally been rewired. That’s Ozempic… objectively, it’s… awesome. As a fitness coach, that may sound irresponsible of me. But if we're going to talk about it, we might as well do so honestly. In this video, I’ll cover everything to know about using Ozempic for weight loss, from how it works to Ozempic’s side effects.
Click below to try the BWS+ app for free for 2 weeks, no strings attached:
https://bws.plus/109
Credit to: Kurzgesagt and Jeff Nippard for the title/thumbnail inspiration
Here’s how Ozempic works for weight loss, as explained by Dr. Eric Trexler. It works by mimicking a hormone called GLP-1, which, after we consume food, it tells us, ‘Hey, you're full, and it's time to stop eating.' But it also rewires what your brain actually wants to eat. When you're on ozempic, those same calorie dense, really delicious foods, they just aren't quite as satisfying. What you find is individuals who have less cravings for those high calorie foods and ultimately end up opting for lower calorie foods.
Also, according to Dr. Spencer Nadolsky, America’s leading GLP-1 doctor and researcher, Ozempic might have benefits that extend far beyond just weight loss. Research found in those with a history of heart disease and obesity, it reduced more heart attacks than a placebo. People thought that it would be from the weight loss that you get from it, but they're actually these GLP-1 receptors all over the body and including the heart that it's thought that these drugs help reduce a lot of this risk of stuff through.
But to be completely transparent with you, Dr. Spencer isn’t just familiar with the research on Ozempic, he prescribes it regularly. So if we’re going to be honest about its benefits, we should also be honest about O
https://www.youtube.com/embed/109RMF0UapY
2025-03-23T13:00:03.000Z
Jeremy Ethier
871
yes
no
https://vidert.com/v/fitness-training/video/2752/i-made-him-train-like-me-for-30-days-insane-results
2024-12-22T13:30:33.000Z
weekly
0.5
https://i.ytimg.com/vi/mN6P7GwEeY0/maxresdefault.jpg
I Made Him Train Like Me for 30 Days (INSANE Results)
Recently, Kevin followed my diet plan and lost an impressive 12 pounds. But now, we're taking it up a notch: what happens if he takes on the fitness challenge of copying my intense training program for the next 30 days? Could this 30 day fitness challenge work for a beginner with a completely different body type? Or will the training be too much for him, both physically… and mentally? How much muscle can Kevin gain in 30 days? Here’s Kevin’s 30 day body transformation.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
So before today, Kevin's workout plan consisted of 3 full body workouts per week, each being about 45 minutes long. During the 30 day fitness challenge, however, his workouts will jump to 5 workouts per week. Each workout lasts at least an hour. It also utilizes reverse pyramid training to increase my strength while maximizing growth. Reverse pyramid training involves doing your first set with the heaviest weight, aiming for lower reps (anywhere between 4 to 6 reps). After that, you drop the weight by about 10% for the rest of your sets just to get the training volume. I also like to superset my training. It’s a proven approach that can help you do more in less time. But it can be exhausting, especially for beginners.
Kevin’s starting weight is just over 216 lbs. Over the next 30 days of this fitness challenge, I hope his training can accelerate his fat loss journey and help him shed off at least a few pounds. But I also want to see just how much strength Kevin can build on his push-ups, presses, and chin-ups and how his muscles will respond and grow to all the training. And lastly, I’m not gonna lie, Kevin’s conditioning needs work. He not only gets easily gassed between hard sets, but any sort of cardio totally wipes him out. I’m gonna see if we can not only get him stronger and
https://www.youtube.com/embed/mN6P7GwEeY0
2024-12-22T13:30:33.000Z
Jeremy Ethier
968
yes
no
https://vidert.com/v/fitness-training/video/2751/how-to-actually-transform-your-body-in-2025-use-this
2025-01-03T02:24:37.000Z
weekly
0.5
https://i.ytimg.com/vi/z_es8Kl__ac/maxresdefault.jpg
How to ACTUALLY Transform Your Body in 2025 (Use This)
https://builtwithscience.com/
This is a big moment for me! It's a project I've been working on for years to help you with your fitness journey. I can't wait to share it with you. Don't miss out!
https://www.youtube.com/embed/z_es8Kl__ac
2025-01-03T02:24:37.000Z
Jeremy Ethier
8098
yes
no
https://vidert.com/v/fitness-training/video/2750/the-1-full-body-routine-to-build-muscle-lose-fat
2025-01-05T14:00:11.000Z
weekly
0.5
https://i.ytimg.com/vi/B12MXF0bSFo/maxresdefault.jpg
The #1 Full Body Routine to Build Muscle & Lose Fat
If you want to build every major muscle with just 6 exercises, a full body split is the way to go. Full body workout plans not only boost growth by training each muscle multiple times a week, but new research suggests they might also enhance fat loss. Five years ago, I shared a full body workout routine. But new research and hands-on experience have shown me how to make it even better. Today, I’m bringing you the upgraded version: a full body workout plan that includes 3 workouts per week — with as few as 6 key exercises per workout. I’ll walk you through all 3 workouts in the full body workout program, breaking down each exercise with science-backed tips. And the best part? You can try this entire routine for free on my new app.
Click below to try the workout on the BWS+ app FREE for 2 weeks:
https://builtwithscience.com/app
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Timestamps:
0:00 - Full Body Routine Overview
0:42 - Full Body Workout A
8:10 - Full Body Workout B
12:12 - Full Body Workout C
17:36 - Download The Routine
To kick off Workout 1 of our full body workout plan, we’ll target the upper chest with the incline dumbbell press for 3 sets of 8-12 reps. The incline dumbbell press is one of the best all-around chest builders. Next, we’re moving to the lower body with squats for 3 sets of 6-8 reps. Research shows they don’t just grow the glutes as effectively as glute-focused exercises like hip thrusts, they also strengthen and grow the quads, adductors, and even your lower back. Next we’re focusing on the mid and upper back muscles with the dumbbell chest-supported row for 3 sets of 8-12 reps. To squeeze out extra growth: once you’ve hit failure on your last set, try to get at least 3-5 more half reps in that bottom position. Next, the hamstrings. You'll want both a leg curl movement and a deadlift-type movement in your workout plan. Today, we’ll focus on the leg curl. And to finish off this full body workout, you have 2 options. If you're using dumb
https://www.youtube.com/embed/B12MXF0bSFo
2025-01-05T14:00:11.000Z
Jeremy Ethier
1121
yes
no
https://vidert.com/v/fitness-training/video/2749/how-i-got-him-abs-in-90-days
2025-01-12T13:30:34.000Z
weekly
0.5
https://i.ytimg.com/vi/qHaW-Y3D3Fo/maxresdefault.jpg
How I Got Him Abs in 90 Days
For the next few months, I’m going to see if I can use the best science-backed strategies for training and dieting to help Cam ditch the dad bod and get six pack abs for the first time in his life. So, if you want to learn how to get a six pack, this video teaches you everything you need to know — from the best six pack workout to the best six pack diet.
Click below to try the BWS+ app for free for 2 weeks, no strings attached:
https://builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
On Day 1, Cam started out at 160 pounds and, according to a DEXA scan, 25% body fat. But to get visible six pack abs, he’ll need to get down to at least 15% body fat. Here’s the plan: instead of relying on exercise alone to achieve 6 pack abs, our priority is dialing in his diet. The first step was getting Cam to track everything he ate using our BuiltWithScience+ app. On average, he was eating about 2,600 calories a day. To shed around 1 pound of fat per week, we needed to bring that down to about 2,100 calories. But rather than completely overhauling his diet, I wanted to focus on strategic food swaps.
While Cam aims to get a six pack, focusing on ab exercises alone won’t cut it. When you’re in a calorie deficit, your body looks for energy, and without proper training, it can burn muscle along with fat. The result? A “skinny” look instead of a lean, muscular physique. To prevent that, we’re implementing a well-structured training program that targets all his major muscle groups. By broadening his back and shoulders, we’ll create that V-taper look to complement his 6 pack abs and achieve a truly aesthetic transformation.
And as for Cam’s progress with his six pack diet … With Cam now logging every calorie he was eating on the BWS+ app, he was staying right on track to achieving his 6 pack abs with a daily target of 2100 Calories, and his weight on the scale was quickly moving in the right direction. While this is a great start, getting down to 15% body fat
https://www.youtube.com/embed/qHaW-Y3D3Fo
2025-01-12T13:30:34.000Z
Jeremy Ethier
957
yes
no
https://vidert.com/v/fitness-training/video/2748/why-90-of-people-never-get-lean-do-this-instead
2025-01-27T10:30:11.000Z
weekly
0.5
https://i.ytimg.com/vi/GOVhxKrliwo/maxresdefault.jpg
Why 90% of People Never Get Lean (Do This Instead)
For every 10 people who try to get lean, only 1 of them will get lean and manage to keep their lean physique for good. Why? Because most people rely on quick fixes that eventually fall apart, instead of building daily habits that make fat loss stick. I’ve narrowed the answer to how to get shredded down to just 5 simple daily habits. By mastering these habits myself, I recently got down to 11% body fat, and getting lean felt almost automatic. In this video, I’ll show you how to do the same. No gimmicks, no fluff. Just real, research-backed methods to help you get a lean body and stay lean.
Click below to try the BWS+ app for free for 2 weeks, no strings attached:
https://builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Follow the fat loss experts I interviewed:
Dr. Mike - @RenaissancePeriodization
Alberto Nunez - @Team3DMJ
Dr. Eric Trexler - @MASSResearchReview
How to get shredded habit 1: increase your energy flux. Turns out, the leanest people in the world often eat more calories while maintaining less body fat. Why? Those with a lean body are being more active, being less sedentary. And because of that, they're able to match their energy balance effectively even though they're on a higher calorie diet. But a “highly active” lifestyle doesn’t mean you’re doing a crazy amount of cardio every day. All the experts I spoke to emphasized the power of plain old walking and just getting enough daily steps in. So here’s what I do. I already lift weights 4-5 times a week. But I also make sure I’m taking at least 8,000 to 10,000 steps a day.
The second habit you need to get lean: self-monitoring. But with so many things you could track, how do you know what’s actually worth paying attention to? Rank 1 by a long shot is body weight. The second most important thing is macros because your macros, protein, carbs, fats, and then obviously calories derived from that are the real big working gears of your diet, and they're going to have a huge effec
https://www.youtube.com/embed/GOVhxKrliwo
2025-01-27T10:30:11.000Z
Jeremy Ethier
1235
yes
no
https://vidert.com/v/fitness-training/video/2747/eating-nothing-but-mcdonalds-for-30-days-fat-loss-experiment
2025-02-09T13:30:05.000Z
weekly
0.5
https://i.ytimg.com/vi/95I4Nm4m2-o/maxresdefault.jpg
Eating Nothing But McDonalds For 30 Days (Fat Loss Experiment)
Can you lose weight eating only junk? It sounds ridiculous, but we decided to put it to the test. For the next 30 days, I’ve convinced Brendan, my videographer, to eat only Mcdonalds every day to see if a weight loss diet that works really is as simple as calories in, calories out. Or, if the McDonald’s diet has consequences on his body and health that I never could’ve expected. To see the McDonalds diet effect on Brendan, he’ll not only be doing a DEXA scan to measure his body fat and muscle mass, but we’re also conducting pre and post-blood tests. We’ll also be testing Brendan’s strength before and after the experiment to give us another way to assess if he’s lost any of his hard-earned muscle and strength.
Click below to try the BWS+ app for free for 2 weeks, no strings attached:
https://builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Follow Dr. Layne Norton:
https://www.instagram.com/biolayne/?hl=en
But for now, it’s time to create a McDonald’s diet plan that'll help him lose weight. Based on Brendan’s current weight, he’ll need to eat a daily target of 2000 calories. But to avoid losing muscle and ending up weaker after the 30 days, he’ll also need to hit a bare minimum of 120 grams of protein. But Dr. Layne Norton explains that the diet may get monotonous after a while, which reduces satisfaction and adherence. So, using Layne’s advice, the meal plan I made for Brendan consists of 3 meals and 2 snacks per day. But rather than locking him into a strict meal plan, I gave him a few different options for each meal. He’ll be logging everything into our new BuiltWithScience+ app. So, as long as he stays within his daily calorie and protein targets, he can modify the meals however he likes.
However, as it turns out, not every healthy meal option I selected for his Mcdonald’s weight loss diet was available in Canada. So, he had to start getting creative — like making his own salad out of his wrap. Brendan also started complaining about
https://www.youtube.com/embed/95I4Nm4m2-o
2025-02-09T13:30:05.000Z
Jeremy Ethier
1027
yes
no
https://vidert.com/v/fitness-training/video/2746/the-only-2-exercises-you-need-for-massive-arms
2025-02-23T13:45:04.000Z
weekly
0.5
https://i.ytimg.com/vi/WvlDMlMx1Ok/maxresdefault.jpg
The ONLY 2 Exercises You Need For Massive Arms
With so many arm exercises out there, it's hard to know what arm workout to do. But you're probably doing too many bicep exercises and tricep exercises and focusing on the wrong areas. In fact, after cutting out all the fluff and focusing on just 2 science-backed arm exercises, I’ve gotten fuller and bigger arms. I also asked the top natural bodybuilders and muscle growth researchers (Alberto Nunez, Mike Israetel from RP Strength, Daniel Plotkin) the same question. "If you could only pick 2 exercises — 1 best exercise for bicep and 1 tricep exercise — to maximize growth, what would they be?” And they all pointed to the same 2 weird exercises. Today, I’ll show you what these 2 best arm exercises are and teach you how to do them properly in your arms workout at the gym so your arms grow faster than ever.
Click below to try the BWS+ app for free for 2 weeks, no strings attached:
https://builtwithscience.com/
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Timestamps:
0:00 - 0:30 : Why Less Is More
0:30 - 1:16 : Downsides of Regular Curls
1:16 - 2:59 : New Biceps Research
3:00 - 4:28 - Reverse Preacher Curls
4:29 - 5:21- Lying Dumbbell Curls
5:22 - 6:10 - Lying Dumbbell Curls (Supported)
6:11 - 6:39 - Behind Body Cable Curls
6:40 - 8:01 - Triceps Research
8:02 - 8:55 - Overhead Extensions
8:56 - 10:20 - Form Tips For Joint Health
10:30 - How to Implement The Exercises
Out of the many bicep arm exercises, I started in the gym with standard bicep curls. But here’s the problem. They challenge your biceps mostly in the middle position when your arm is flexed. This is a similar challenge your biceps already get from your back exercises. Plus, because the biceps cross all the way over the shoulder, exercises like dumbbell curls don't stretch your biceps as much as they could by exercises where your arm stays behind you. Which, at least based on research on other muscle groups, seems to be a powerful way to stimulate more growth.
To discover the best exercise for your
https://www.youtube.com/embed/WvlDMlMx1Ok
2025-02-23T13:45:04.000Z
Jeremy Ethier
695
yes
no
https://vidert.com/v/fitness-training/video/2745/the-perfect-morning-routine-to-build-muscle-science-based
2025-03-09T13:01:01.000Z
weekly
0.5
https://i.ytimg.com/vi/eifEiCYH2yc/maxresdefault.jpg
The Perfect Morning Routine to Build Muscle (Science-Based)
Looking for muscle building tips? What if a few simple tweaks to your morning routine could instantly boost your muscle growth? You'll hear about the Andrew Huberman morning routine and the Brian Johnson morning routine, but what actually works? Well after making six science-backed changes to my morning routine for muscle growth (including eating the best breakfast for muscle growth), my gains drastically improved—along with my energy and productivity. And the same can happen for you once you implement these morning muscle building habits. We'll talk about fasted workouts, cold showers, post-workout meals and more!
Link to my recommended morning light lamp:
https://amzn.to/3Xv7cb1
Click below to try my new fitness app for free for 2 weeks, no strings attached:
https://bws.plus/eif
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Timestamps:
0:00 - 0:25 : The 6 Parts Of The Morning Routine
0:26 - 3:30 : 1 - Wake Up Time
3:31 - 3:46 : Light Lamp Recommendation
3:46 - 5:13 : 2 - Proper Morning Weigh-In
5:14 - 6:59 : 3 - Morning Caffeine
7:00 - 8:07 : How to Tell If Your Sleep Is Good
8:08 - 10:06 : 4 - Morning Workout
10:07 - 13:26 : 5 - High Protein Breakfast
13:27 - 14:25 : 6 - Cold Showers?
14:26 : How to Implement The Morning Routine
Without training harder or eating more protein, one of the best muscle building tips I can give is just improving your sleep. And the key to this is waking up at sunrise and getting morning sunlight to stimulate melatonin production. But if your sun doesn’t rise til later, you can still replicate this effect by investing in a light that provides at least 10,000 lux of brightness and filters out as much UV light as possible.
Next, a daily weigh-in — right after waking up and after using the bathroom— during your morning routine is one of the best ways to track your muscle building progress. If you’re trying to build muscle, you should see your morning weight slowly creep up by about half a pound per week. Whereas if your goal is
https://www.youtube.com/embed/eifEiCYH2yc
2025-03-09T13:01:01.000Z
Jeremy Ethier
918
yes
no
https://vidert.com/v/fitness-training/video/2718/my-wife-s-butt-got-flat-so-i-fixed-it-in-90-days
2026-03-08T13:45:00.000Z
weekly
0.5
https://i.ytimg.com/vi/0xHAC2vKgbM/maxresdefault.jpg
My Wife's Butt Got Flat... So I Fixed It In 90 Days
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https://bws.plus/12a
Can you build a bigger butt without squats/deadlifts? This was a 90-day glutes workout experiment with one constraint. Tahnee has trained for years, but five years ago, she hurt her back doing heavy squats and felt like she’s now got a flat butt. So we set rules and ran the challenge.
The 90-day glute workout experiment. Tahnee — No squats, no deadlifts, and no heavy loading on her spine. Me — Train however I want. The bet — If Tahnee outgrows me, I go vegan for 30 days
We built the plan around four glute movement patterns for well-rounded glutes growth:
1. Lower body press — Glute-dominant step-up/step-down
2. Lower body hinge — Single-leg dumbbell deadlift/single-leg RDL
3. Squeeze — Barbell hip thrust, staying glute-focused at the top and avoiding overextending the spine
4. Abduction — Hip abduction
These exercises could easily be done as a glute workout at home or a glute workout with dumbbells.
For comparison, I kept a fuller leg program with heavy compounds for my glute workout like squats, deadlifts, and bulgarian split squats. to see if it would give me a huge advantage over 90 days.
Butt baselines (Day 1)
- Glute circumference — Tahnee 92cm, me 92.5cm
- Performance — I tested vertical jump and broad jump to see if glute training carries over without practicing jumping
Week 1 was a reality check. I’d been lazy with glute training for the past 6 months, so ramping volume hit hard. Tahnee doubted the plan because she wasn’t getting the same soreness she used to feel after heavy squats/deadlifts. Key point: multiple studies show soreness isn’t a reliable indicator of muscle growth. Bret also chose movements he’s found cause less soreness and muscle damage than squats, deadlifts, or split squats, helping you recover faster and feel less beat up.
Do squats win in saving a flat butt because of hormones? Heavy squats can spike testosterone around 10%–20%, sometimes higher than leg press, but it only lasts about 15–45 minutes
https://www.youtube.com/embed/0xHAC2vKgbM
2026-03-08T13:45:00.000Z
Jeremy Ethier
1285
yes
no
https://vidert.com/v/fitness-training/video/2743/the-dark-science-behind-america-s-most-obese-city
2025-04-06T13:25:01.000Z
weekly
0.5
https://i.ytimg.com/vi/t8dkUevKUmw/maxresdefault.jpg
The Dark Science Behind America's Most Obese City
Today, I’m in the most obese city in America: McAllen, Texas. Almost half the population here is classified as obese, which has led to a crisis of health problems across the community. So, over the next 3 days, I’ve decided to get to know the people of McAllen — even if I have to knock on every door — to find out what’s really causing this obesity epidemic. I also want to see if I can find a science-backed fat loss solution that could make a real and lasting difference for the health problem the people face here.
Click below to try my fitness app for free for 2 weeks, no strings attached:
https://bws.plus/td8
HUGE shoutout to Fork to Fit for helping cater the event:
https://www.instagram.com/forktofitkitchen
After talking to the residents in the most obese city in America, one thing became clear: most people blamed the food. So I decided to check it out for myself. It didn’t take long to understand what they meant. Each meal looked like a generous helping of food, but I was surprised by how long I could keep eating. The reason? The food is highly processed and low in fiber, so I could eat a ton before feeling full. Worse still, these foods hijack your brain’s reward system, delivering a rush of pleasure that fades quickly — keeping you coming back for more. On top of that, the massive portions trick your brain into thinking you haven’t eaten that much.
I brought in Kelly, our head dietitian at Built With Science, who’s helped thousands of clients make lasting dietary changes. We also partnered with a local business called Fork to Fit, which creates calorie-friendly meals to combat the overwhelming fast food culture and health problem in McAllen. Together, we planned to host a free community workshop, offering a healthy dinner, take-home meals, and a bag of BWS protein powder. But getting people to show up? That was harder than expected. Even Kelly had a tough time recruiting people at the mall. After half a day handing out flyers, we finally got over 20 people committed to attending.
The longer I stayed in M
https://www.youtube.com/embed/t8dkUevKUmw
2025-04-06T13:25:01.000Z
Jeremy Ethier
955
yes
no
https://vidert.com/v/fitness-training/video/2742/the-only-2-exercises-you-need-for-a-wide-back
2025-04-20T13:01:05.000Z
weekly
0.5
https://i.ytimg.com/vi/b_eislFFVhk/maxresdefault.jpg
The ONLY 2 Exercises You Need For A Wide Back
Building a V-taper during your back workout is the best way to look jacked and create the illusion of a smaller waist, with and without a shirt. But the lats are one of the toughest muscles to target. For years, I did the usual back exercises during my lats workout: heavy rows and pulldowns. My strength went up, my upper back and arms got bigger, but my lats? Nonexistent. But everything changed when I started using the 2 best lat exercises I’m going to share. And the same transformation can happen for you if you do the 3 things I did as part of my “wide back workout” I’ll reveal here.
Get 2 weeks of free workouts below:
https://bws.plus/b_eis
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
For this wide back workout article, I couldn’t rely heavily on studies like I usually do because there are barely any reliable, conclusive studies on how to actually grow the lats. So, to get real answers, I teamed up with some experts. The first of whom is biomechanics expert Kassem Hanson. The first exercise he showed me was for the lower lats. Kassem explained that because the fibers in this area run downward, you’re going to want to do some kind of lat pulldown, but pulling narrow. The different grip options you have depending on what you have available are overhand narrow grip, underhand narrow grip, and neutral grip. You could also go with my current favourite, the single-arm pulldown.
But regardless of what grip you use, here's the real game-changer for your lats workout. For the deepest lat stretch, lean your body back about 10-15 degrees. Then, as you pull, think about shoving your shoulder down rather than just moving your arms. But to make sure you’re not just using your biceps, don’t pull the grip towards your chest. Keep your elbow in front of you and pull your elbow down towards your hips.
Now, unfortunately, without cables, there’s no good way to work the lower lats during your back workout with dumbbells. But you can still do this on a pull-up bar and see
https://www.youtube.com/embed/b_eislFFVhk
2025-04-20T13:01:05.000Z
Jeremy Ethier
619
yes
no
https://vidert.com/v/fitness-training/video/2741/easiest-way-to-lose-fat-2x-faster-just-copy-me
2025-05-04T13:01:36.000Z
weekly
0.5
https://i.ytimg.com/vi/vcfBVl0UEdQ/maxresdefault.jpg
Easiest Way to Lose Fat 2x Faster (Just Copy Me)
Click here to kickstart your fat loss journey with a customized fitness plan— try it free for 2 weeks: https://bws.plus/_a
Tons of fitness videos promise the secret to fast fat loss... Then hit you with a “fat loss workout” that’d make a Navy SEAL throw up, a “fat loss diet” that repeatedly calls for boiled chicken for lunch… and lots of crying. If you’re not suffering, it’s not working. But what if I told you a simple walking method can help you lose fat faster than killing yourself with cardio? I know that sounds hard to believe, but it’s just one of four science-backed fat loss strategies I’ll show you to help you lose fat up to 2x faster—without losing muscle. And I’ve crunched the numbers to prove it.
0:00 - 0:30 : Why Most Fat Loss Plans Fail
0:30 - 4:04 : Adjusting Fat Intake
4:05 - 7:30 : The Walking Method
7:31 - 11:06 : The Accidental Deficit
11:07 - 13:37 : Unique Foods For Fat Loss
13:38 : What Results To Expect
The first fat loss strategy is adjusting your fat intake. For health reasons you don’t want to go below around 35 to 50 grams of fat per day. Here's what I want you to do: Think about the fats you eat everyday. Cheese, butter, and even healthy fats like avocado. Starting tomorrow, cut however much you usually have of these in half. I want you to also check if you’re eating any high fat proteins. Try having just one of these daily, then for all your other meals, choose a more pure protein source from this list. And you can apply this same concept even when you’re eating out. If you just cut 1 fat source in half and make 1 protein swap, boom you’re saving up to 250 calories per day, which already speeds up your fat loss by half a pound per week.
And you can lose even more by combining it with the next strategy, the walking method. What most people don’t know is that instead of relying on a specific “fat loss workout”, a highly active person can burn up to 2,000 more calories daily just from NEAT compared to someone who's sedentary. While cardio is great for your heart and health, it’s kind o
https://www.youtube.com/embed/vcfBVl0UEdQ
2025-05-04T13:01:36.000Z
Jeremy Ethier
871
yes
no
https://vidert.com/v/fitness-training/video/2740/workouts-that-wreck-your-joints-i-wish-i-knew-this-sooner
2025-05-18T13:00:09.000Z
weekly
0.5
https://i.ytimg.com/vi/7yX1QN5a6L4/maxresdefault.jpg
Workouts That WRECK Your Joints (I Wish I Knew This Sooner)
Click here to try 2 weeks free of a customized fitness plan personalized to you and your body:
https://bws.plus/_b
Most people make common gym mistakes that quietly wreck their joints — and often lead to joint pain, from shoulder pain to deadlift pain (especially in the lower back). But they’re easily avoidable. Instead of just copying the big guys in the gym or online, the real fix is actually understanding YOUR own anatomy. After years of researching movement science and working as a Kinesiologist, I found 5 simple tweaks that instantly fix those workout mistakes and ease joint pain — and more importantly, save you from bigger problems down the road.
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Now, the first fix for your joint pain you need to make is to start using a form that matches your anatomy. It’s not talked about enough, but your individual bone length, joint mobility, and even the shape of your sockets change what “proper” form looks like for you. So experiment with simple adjustments. If you lean forward when you squat, try elevating your heels onto plates. Now this will hit more of the quads rather than the glutes, but you might also feel less low back strain, less joint pain, and just a smoother squat overall. But also play around with your squat stance.
Then for deadlifts, let’s say you have trouble getting into position and struggle with deadlift pain, that’s where I’d try elevating the bottom position or using sumo instead. This applies to machines, too, where you’ll want to adjust the setup to better suit your anatomy.
Everyone blames a weak rotator cuff when shoulder pain shows up. But you can’t ignore your bigger mid-back muscles like the traps and rhomboids. If they’re weak, your shoulder joint wobbles with every press or pull — and that instability is a fast track to joint pain. To make matters worse, most of us sit all day with our shoulders pitched forward, making it tough to activate these muscles. So how can you fix it? Two th
https://www.youtube.com/embed/7yX1QN5a6L4
2025-05-18T13:00:09.000Z
Jeremy Ethier
794
yes
no
https://vidert.com/v/fitness-training/video/2739/the-fastest-way-to-12-body-fat-from-any-start-point
2025-06-08T13:00:25.000Z
weekly
0.5
https://i.ytimg.com/vi/BPjmmZlDhNc/maxresdefault.jpg
The Fastest Way to 12% Body Fat (From Any Start Point)
Try 2 weeks free of a personalized fitness program built for your body:
https://bws.plus/_c
If you’ve been stuck trying to figure out how to lose fat, this is the no-fluff guide to fat loss — and staying lean for good. In this video, learn how to cut body fat, preserve muscle, and reach a maintainable 12% body fat using smart training, strategic nutrition, and psychology. Whether you're looking to lose fat or finally learn how to lose body fat without rebounding, this is your blueprint. To get to 12% body fat from 15%, it took me just six weeks. But based on a DEXA scan analysis of 9,000+ American men, fewer than 1% ever reach 12% or below. That’s why understanding how to lose fat strategically, not just quickly, is critical — and why I worked with five top scientists and elite coaches to bring you this plan.
Calorie calculator:
https://builtwithscience.com/calorie-calculator
3-Day Workout Routine:
https://www.youtube.com/watch?v=B12MXF0bSFo
4-Day/Week and 5-Day/Week Workout Routines:
https://builtwithscience.com/workoutroutines
6-Day Workout Routine (old, but still good!):
https://builtwithscience.com/pushpulllegsworkoutpdf/
First, how to lose body fat without losing muscle with Dr. Mike Israetel from RP Strength. If you lose weight without lifting, up to 50% of that can be muscle. That not only gives a “skinny” look instead of “lean,” it also cranks up hunger and cravings. Your biggest weapon when aiming to lose fat while preserving muscle? Weight training. One adjustment Dr. Mike recommends in a fat loss phase is using lighter weights with higher reps. Your strength may dip, but your endurance improves — and higher rep training still protects muscle just as well. When should you switch to this approach? Continue training normally until you feel real fatigue and strength begins to decline.
How to cut body fat with the right workout split: Dr. Mike suggests that slightly more frequent training — hitting each muscle group 2–3x per week — is more effective during a fat loss phase. Massive workouts that tra
https://www.youtube.com/embed/BPjmmZlDhNc
2025-06-08T13:00:25.000Z
Jeremy Ethier
1110
yes
no
https://vidert.com/v/fitness-training/video/2738/the-only-2-exercises-you-need-for-a-thicker-back
2025-06-22T13:00:39.000Z
weekly
0.5
https://i.ytimg.com/vi/JdjJC6eIk44/maxresdefault.jpg
The ONLY 2 Exercises You Need For A Thicker Back
Try 2 weeks free of a personalized fitness program built for your body: https://bws.plus/_d1
Did you know there are 6 key muscles responsible for back thickness? But each one has a unique function that most people’s back workouts overlook. I know because after years of doing the “best” back thickness exercises in my back training, my back still looked flat. But once I learned how to properly target these muscles, my back thickness and definition completely transformed. It even improved my posture. Today, I’ll break down the only 2 exercises you need in your back thickness workout — plus an underrated technique that can help you build the kind of back most guys never achieve.
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
The first of our thick back exercises will focus on the mid and lower traps, rhomboids, and teres muscles. Usually, people will use a wide-grip barbell or Pendlay rows. While these can build an impressive back, they demand a lot from your lower back for stability. Plus, if you’ve got a longer torso like me, the increased lever makes the movement more fatiguing, especially as you get stronger. Nowadays, I’ve seen better results by training my lower back separately and isolating my mid and upper back with a stabilized low-to-high row.
There are 2 things you need to get right for back thickness. First is the arm path. The sweet spot for this thick back exercise is right around 45 degrees. Next, you want to set up your pulling angle. And to hit more of the upper back muscles, you’ll want a row that goes from low to high. If you’re using a fixed pulley like me, you can replicate this by bracing your core and then leaning back slightly. You can see now how the pulling angle is as if the cable were set lower. However, you don’t want to lean back too far as this will start hitting the muscles we’ll use in the second of our thick back exercises. Once you get the angle right, lock your torso and don’t let it move.
One mistake you need to fix in your
https://www.youtube.com/embed/JdjJC6eIk44
2025-06-22T13:00:39.000Z
Jeremy Ethier
531
yes
no
https://vidert.com/v/fitness-training/video/2737/how-to-destroy-visceral-belly-fat-in-30-days
2025-07-06T13:01:41.000Z
weekly
0.5
https://i.ytimg.com/vi/taPJ2fvSzKY/maxresdefault.jpg
How to DESTROY Visceral Belly Fat (In 30 Days)
Start a FREE 2-week plan with the BWS+ app to start burning fat fast: https://bws.plus/ee1
The belly fat you know is visible, and you can literally pinch it. But that’s just one type of belly fat. While everyone focuses on how to lose belly fat, there's a hidden layer of belly fat called visceral belly fat. It can not only make your gut look bloated but it wraps around your organs, pumping out inflammatory molecules linked to heart disease and even early death. You might be like, ‘Well Jeremy, if it’s so bad, I’ll just zap it with liposuction.’ Nope. Even a surgeon can’t get to it. But, you can! Visceral fat is actually easier to get rid of. With the right plan, you can see and feel visceral fat loss in just 30 days, just like my brother-in-law, Dayton. Here’s how you can get rid of visceral belly fat.
Click below to subscribe for more videos:
https://www.youtube.com/jeremyethier/?sub_confirmation=1
Dayton is not visibly overweight, but his DEXA scan showed 33% body fat with 1,200 grams of visceral fat hiding in his gut. That’s more than Kevin, who had 38% body fat and 50x more than what I have. But after following the plan I share in this video, his visceral fat dropped by 50% in just 12 weeks.
Unlike normal belly fat, visceral fat can be increased by specific foods even if calorie intake stays the same. First food: saturated fat. In a 2014 study, 2 groups were overfed by 750 calories/day from muffins. Group 1: Muffins made with polyunsaturated fat. Group 2: Muffins made with saturated fat. Result: Group 2 gained DOUBLE the visceral belly fat. Not only that, but Group 1 gained less fat and built more lean mass. How much saturated fat is too much? Experts recommend keeping saturated fat intake under 20–30 grams per day. But Dayton’s favorite ribeye steak dinner? ~50g of fat, nearly half of it saturated. Add breakfast and lunch, and he sometimes exceeded 50 g of saturated fat per day. You don’t need to cut out fatty foods completely. Just balance them. E.g., Ribeye → once or twice a week; swap with fatty fi
https://www.youtube.com/embed/taPJ2fvSzKY
2025-07-06T13:01:41.000Z
Jeremy Ethier
700
yes
no