In this video, I show you how easy it is to be lean. I also show you my crib!
Being lean comes down to two things: having a low bodyfat and a little bit of muscle. that’s it! The low bodyfat is gonna come mostly from your diet, and the muscle is gonna come from your training.
In the next video, I’m gonna show you how to structure your lean diet to get yourself to a low bodyfat!
Jeff Larson, CPT
P.S. if you wanna get lean in the fastest time possible, you’ve gotta check out the Lean Lifestyle Inner Circle. Click here!
In this video, I should you why you really only need 2 shoulder exercises in your workout.
The first exercise you need is a big compound movement, like the shoulder press. I prefer the seated version because you can lift more weight. The compound exercise will give you overall shoulder development.
The second exercise you need in your shoulder workout is the lateral raise (aka the side raise). the lateral raise hits side head of your shoulders, which makes your shoulders look wider.
The reason you don’t need to hit the front delt is because the front delt gets hit anytime you do a pressing movement in front of your body, ie a bench press or pushup. and you don’t need to hit the rear delt because the rear delt gets hit any time you do a rowing or pulling movement.
If you want your strength to shoot up, less is more. Concentrate on just these 2 exercises for a couple weeks and your strength will definitely increase!
Here’s a quick recap of the key points in the video:
Tip 1: Stop the Swing
it’s a bicep workout, not a shoulder workout! Bicep Curls, not Body Curls.
Tip 2: Keep The Elbows Back
When your elbows come forward, most of the tension leaves your biceps and goes to your shoulders. So keep your elbows back to keep the tension on the biceps!
Tip 3: Bent Wrist For Better Bicep Contraction
Use a Bent Wrist to allow your bicep to contract more. You will have to use less weight, but you’ll get a better bicep burn!
Tip 4: Flex the Tricep
Flex your triceps at the bottom of the bicep curl to fully extend your bicep. Full extension = greater range of motion.
Tip 5: Use the Negative
Get more from your bicep workout with a negative. Don’t just let the weight fall down; lower it for a 2-4 second count
So that’s 5 Ways to Have a Better Bicep Workout!
Jeff Larson, CPT
P.S. If You Want Full Exercise Breakdowns, not just the 2 min versions, it’s time you checked out The Inner Circle, where every week we spend 5-10 minutes perfecting your form on any exercise of your choice. It’s all about you in the Inner Circle; all of your lean lifestyle questions get answered!
Here’s some footage from my old site: LeanMuscleWorkout.com to get you stoked on the videos to come on this site. This year the vids are gonna be on a whole new level; we’re gonna give you more fitness and more fun.
Mixing fitness with pleasure at it’s finest. Get stoked!
I show you how to recruit the upper chest optimally (since hardly anyone knows how to do this properly). For 5 minutes straight, I empty my bag of upper chest training tricks. Feel free to steal all of them!
Ask Jeff
Increase Your Bicep Curl
One of my readers is having trouble increasing his bicep curl. In this episode, I give out a secret that will increase your Bicep Curl the VERY SAME DAY!
Feel Your Back Training
Another reader said he couldn’t feel his back working during his back training. So in this episode I gave out two quick tips that will guarantee you feel your back more during training.
Increase Your Vertical Jump
Summer’s comin up and a reader of mine wanted to know how to gain a few inches on his vert so he could be dunking this summer. I was stoked on this question because I’ve got some solid expertise in this area: in fact, I increased my vertical 10 inches in high school alone! So in this episode I break down the science behind increasing your vert into two easy steps that you too can follow so you can impress some people on the courts this summer!
Lean Secrets: Post Weight Training Nutrition
This week’s lean secret is all about Post Weight Training Nutrition. I go way into depth on this segment, making sure that you know EXACTLY what to eat / drink postworkout to maximize your training results. The days of just the postworkout protein shake are over! The actual postworkout window lasts 4 hours, not just the 30 min window you’ve been told about.
Lifestyle Tips: Reach Your Goals Faster
At the end of episode 1, we talk about goal setting. I give you my 3 step formula for reaching goals faster; what I call “The Fitness GPA.” There’s a famous quote that goes like this: the time you want the map is before you enter the woods”. Well in this episode, I give you that map!
