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Videos uploaded by user “Jeremy Ethier”
Fix "Hunchback" Posture in 10 Minutes/Day (Daily Exercise Routine)
 
05:37
Hunchback posture is becoming more prominent nowadays due to increase technology use and time spent sedentary. But this hunched posture (also known as upper crossed syndrome, rounded shoulder posture, or kyphosis) isn’t something that should simply be ignored because it can increase your risk of injury in the gym and negatively affect your strength in key lifts like overhead pressing movements and the bench press. In this video I will be addressing the muscles that cause these postures, and show you corrective exercises for bad posture. Although most people have an idea as to how to fix hunchback posture, they don’t perform the right exercises nor do they perform the right exercises in the right fashion in order to strengthen the weakened muscles and lengthen the tightened ones. The main muscles that cause round shoulder posture by pulling the shoulders forward are overactive front delts, pecs, and upper traps. Equally as important are muscles that are weakened and no longer pull your back into its upright position, which are most commonly the lower traps and rhomboids. Perform the exercises (wall slides, prone Y’s, foam rolling, shoulder dislocations) I discuss in the video daily with correct form, and you will start to see a huge difference in terms of fixing your bad posture. FOAM ROLLER LINKS: http://amzn.to/2lz9nYi (the one I used in this video) http://amzn.to/2lB4duO (a better quality one) *these are affiliate links and I will receive a portion of the sale through these links* Thanks for watching and as always please like, comment, and subscribe to my channel for more content! You can also follow me on Instagram at @Jayethierfit
Views: 2368845 Jeremy Ethier
FIX Forward Head Posture! (Daily Corrective Routine)
 
06:00
Forward head posture (also known as “text neck”) is not something you should just ignore as it can have a major impact on your aesthetic, long-term health, neck pain, and even affect certain lifts your performance in the gym. Luckily, forward head posture correction is simple given that you perform the proper exercises and stretches. When it comes to the forward head posture “fix”, you need to focus on two things; stretching/massaging the muscles that have become shortened and using exercises to strengthen the muscles that have become weakened. Although I wouldn’t call it a quick fix to forward head posture, given that you perform what is shown in this video daily and stick to the stretches/exercises consistently you’ll see major improvements pretty quickly. I suggest taking a picture of your forward head posture before starting the routine, and after a week or two in order to track your progress. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/
Views: 2101807 Jeremy Ethier
Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!
 
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Creatine is one of the few supplements out there that is actually well-backed by research in terms of its effectiveness. However, there’s a lot of confusion out there as to how to take creatine and how creatine works. In terms of “what does creatine do”, it simply allows a faster regeneration of ATP in our muscles. Since ATP is the main form of energy for our muscles, this enables us to perform an extra rep or two during our training. As for the best creatine to take and how to use creatine effectively, stick to creatine monohydrate and take your creatine with your post-workout meal. There seems to be a slight benefit to taking creatine post-workout, and it actually drastically improves its effectiveness by taking creatine with carbohydrates and protein. Now as for whether creatine causes hair loss or other side effects, research is inconclusive at the moment. Long-term creatine supplementation does not cause any adverse health effects but may increase DHT which is a hormone that accelerates male pattern baldness in those who are susceptible or have it in their family history. Thus, those who are susceptible may want to consider that. But more research is definitely needed – the findings aren’t as serious as many people make it out to be. Creatine Article (BUILTWITHSCIENCE.COM): https://builtwithscience.com/how-to-use-creatine/ You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers! https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ STUDIES: Creatine Benefits: https://www.ncbi.nlm.nih.gov/pubmed/12945830 https://www.ncbi.nlm.nih.gov/pubmed/14685870 https://www.ncbi.nlm.nih.gov/pubmed/10410846?dopt=Abstract https://www.ncbi.nlm.nih.gov/pubmed/20181066?dopt=Abstract Creatine Responders/Non-responders: https://www.ncbi.nlm.nih.gov/pubmed/15320650/ Best type of creatine: https://www.ncbi.nlm.nih.gov/pubmed/19387397 What to take it with: https://www.asep.org/asep/asep/kreider2.pdf http://www.physiology.org/doi/abs/10.1152/jappl.2000.89.3.1165 When to take it: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36 https://www.researchgate.net/publication/266138342_Creatine_timing_on_muscle_mass_and_strength_Appetizer_or_Dessert Loading vs non-loading: https://www.ncbi.nlm.nih.gov/pubmed/17908288/ Cycling not needed: https://www.ncbi.nlm.nih.gov/pubmed/12701816?dopt=Abstract Creatine no side effects: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z#CR8 Creatine hair loss study: https://www.ncbi.nlm.nih.gov/pubmed/19741313 Music: Soundcloud.com/lakeyinspired
Views: 1349808 Jeremy Ethier
How to Do HIIT Cardio to Get to 10% Body Fat
 
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In this video I’m going to show you how to do HIIT with a basic HIIT workout for fat loss, as well as show you how to construct an effective HIIT workout plan to get to 10% body fat. HIIT training is extremely effective for fat loss, and has become popular recently due to the vast number of studies supporting its superior role for fat loss. Although most people know the basics of HIIT training, they don’t know how to do HIIT properly and in a way that maximizes its effectiveness for fat loss. I will be showing you exactly how to get to 10 percent body fat using a high intensity interval training plan. The three best forms of HIIT to do are HIIT cycling workouts, HIIT rowing machine workouts, and HIIT cardio treadmill workouts. I personally find HIIT sprints outside to be the most effective since it allows you to go all-out as opposed to HIIT treadmill workouts. So when you get the chance, try and do HIIT outside as opposed to on a treadmill. I’m going to go through an example of a HIIT workout plan where you apply progressive overload. This is more of a HIIT workout for beginners, however, you can apply the concepts I explained about progressive overload and apply them to a HIIT advanced workout such as 100% all-out intensity HIIT sprints. Also keep in mind that you should have a solid cardiovascular base if you are a beginner thinking about trying HIIT. However, a HIIT beginner workout like the example shown in this video is likely suitable for most sedentary individuals. Getting down to 10% body fat is no easy feat, but if you do HIIT properly in conjunction with a weightlifting routine and eat at a caloric deficit, then you'll get there in no time. CONNECT WITH ME: Website: http://hiityourbody.com Facebook: https://www.facebook.com/HIITyourbody/ Music: ‣ https://soundcloud.com/lakeyinspired
Views: 454857 Jeremy Ethier
Fix "Anterior Pelvic Tilt" in 10 Minutes/Day (Daily Exercise Routine)
 
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DOWNLOAD YOUR ANTERIOR PELVIC TILT ROUTINE VIA THE LINK BELOW: https://builtwithscience.com/anterior-pelvic-page/ Anterior pelvic tilt (also known as “lower crossed syndrome”) is characterized by a forward tipped pelvis that causes the hips to push out back and the abdominals to stick out forward. As a result, this creates a curve in the lower back. This postural pattern can lead to lower back pain and tightness, and inhibit proper force production and/or activation of the glutes when lifting. It’s essential that you perform the correct anterior pelvic tilt stretches and exercises in order to fix it. The most effective way to correct it seems to be through strengthening the glutes and abdominals while stretching the hip flexors which are often tight. Hamstring tightness may also be present but is moreso a consequence of the forward tipped pelvis. Thus, in this video I’ll provide you with an anterior pelvic tilt workout that you can implement and get started with right away. FOLLOW ME ON IG/FACEBOOK: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired “Island” – Lakeyinspired STUDIES: Normal degree of tilt: https://www.ncbi.nlm.nih.gov/pubmed/21658988 Overactive/underactive muscles: https://journals.lww.com/nsca-scj/Abstract/2010/08000/Exercise_Strategies_to_Prevent_the_Development_of.6.aspx RKC Plank: https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises Stretch hip flexors: https://www.ncbi.nlm.nih.gov/pubmed/21497318 (the other study is a PDF file)
Views: 1331218 Jeremy Ethier
How to Lose Stubborn Fat FASTER (Lower Abdominal Fat): 3 Science-Backed Tips
 
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In this video you’ll learn the 3 best evidence-backed tips to answer the question “How to Lose Stubborn Fat”, commonly known as “Lower Abdominal Fat”. This area is the most stubborn area for fat loss, and you will need to deploy special methods in order to mobilize fat from this area. The methods I will show you in the video will increase mobilization of lower belly fat and help you lose stubborn fat faster than with other methods. Keep in mind that although these tips will help, you absolutely NEED to still be at a caloric deficit at the end of the day. If not, all your hard work will be for nothing. And you also MUST be patient. Fat loss, especially lower ab fat and “love handles”, takes a long time to get rid of. But if you follow the tips in the video as well as a caloric deficit, then you’ll start to notice changes in your body that you’ve never seen before. Let me know below if you have any questions regarding the topic, I’d love to be of help. CONNECT WITH ME: Website: hiityourbody.com Facebook: https://www.facebook.com/HIITyourbody/ Music: soundcloud.com/lakeyinspired
Views: 1561419 Jeremy Ethier
6 CRUCIAL Things I Wish I Knew Before I Started Training (Beginner Workout Mistakes)
 
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In this video I go through the most important things I wish I knew before I started training. These beginner workout mistakes slowed down my progress tremendously, and I easily would have saved 2-3 years of training if I had known these beginner lifter mistakes as a gym noob before I started training. I guarantee that this video will be very useful for beginner lifters out there, and if you learn from my common gym mistakes you’ll be able to progress much faster than other beginner lifters. MISTAKE 1 - 0:54 MISTAKE 2 - 2:41 MISTAKE 3 - 3:16 MISTAKE 4 - 4:05 MISTAKE 5 - 5:48 MISTAKE 6 - 6:46 Thanks for watching! Please don’t forget to give the video a like and subscribe to my channel for more content!
Views: 548188 Jeremy Ethier
Does Muscle Soreness Mean Muscle Growth? ("DOMS" Explained)
 
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Muscle soreness (also known as delayed onset muscle soreness or “DOMS”) is a common phenomenon that you’ll experience after your workout. However, is workout soreness beneficial and is muscle soreness an indicator of muscle growth? In this video I’ll go through why post workout soreness is believed to be an indicator of muscle growth (based on its connection to muscle damage), and why this perception is flawed. You’ll learn what causes muscle soreness, if workout soreness is necessary, and what the “optimal” level of muscle soreness is. LINK TO ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/muscle-soreness/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/20847704 https://www.ncbi.nlm.nih.gov/pubmed/21297557 https://www.ncbi.nlm.nih.gov/pubmed/12409811 https://www.ncbi.nlm.nih.gov/pubmed/22876722 https://journals.lww.com/nsca-jscr/Abstract/2013/08000/Changes_in_Perceived_Recovery_Status_Scale.5.aspx https://www.ncbi.nlm.nih.gov/pubmed/17887809 https://www.ncbi.nlm.nih.gov/pubmed/22377437 https://www.ncbi.nlm.nih.gov/pubmed/20495928 Music: soundcloud.com/lakeyinspired Lakey Inspired - Fast Lane
Views: 298031 Jeremy Ethier
How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)
 
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Get a free 30 day trial for Audible at http://audible.com/jeremyethier or text ‘jeremyethier’ to 500-500 Body recomposition, where you build muscle and lose fat at the same time, is typically viewed as "impossible" for natural lifters. It's the "holy grail" when it comes to transformations and can help drastically improve your skinny fat body type and can provide quick results for beginners. And despite popular belief, my personal experience and scientific literature seems to prove that body recomposition is actually more common and feasible than you think. But there's a few steps that you need to follow in order to successfully achieve the results or transformation you're looking for. One of the most important factors is setting up your "body recomposition macros" correctly. Literature suggests that a small caloric deficit combined with a high protein intake provides the best results in terms of a body recomposition. In this video you'll learn more about the optimal body recomposition macros, and I'll provide you with a 3-step protocol that you can use. BODY RECOMP ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/body-recomposition/ FOLLOW ME ON IG/FACEBOOK: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ LEAN BULKING VIDEO: https://www.youtube.com/watch?v=ZYJqTNvv1Ys STUDIES: Slow cut: https://www.ncbi.nlm.nih.gov/pubmed/21558571 Protein: https://www.ncbi.nlm.nih.gov/pubmed/28698222 Body recomp (high protein): https://www.ncbi.nlm.nih.gov/pubmed/26817506 https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0100-0 https://www.ncbi.nlm.nih.gov/pubmed/29405780 Athletes/trained individuals recomp: https://www.ncbi.nlm.nih.gov/pubmed/29405780 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411406/ https://journals.lww.com/nsca-jscr/abstract/1990/08000/the_effects_of_self_selection_for_frequency_of.3.aspx MUSIC: https://soundcloud.com/lakeyinspired
Views: 536360 Jeremy Ethier
The 3-Step Science-Based “Skinny Fat Solution”
 
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The “skinny fat solution” starts by understanding how we end up skinny fat in the first place, and only then can we understand how to fix skinny fat. Although the skinny fat problem can be due to several factors, it’s likely due to these 3; severe caloric restriction, not enough emphasis on resistance training, and/or excessive cardio. These 3 factors explain why you might be skinny fat, and will help determine whether you should bulk or cut in order to fix “skinny fat”. There is no “skinny fat workout” or “skinny fat meal plan”, the key is just to build muscle by progressively getting stronger with compound lifts and to eat at a caloric intake based on the flow chart I provide. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ STUDIES Caloric restriction: https://www.ncbi.nlm.nih.gov/pubmed/18469286 https://www.ncbi.nlm.nih.gov/pubmed/7437413 https://www.ncbi.nlm.nih.gov/pubmed/19198647 Excessive cardio: https://www.ncbi.nlm.nih.gov/pubmed/21833484 Body recomposition: https://jamanetwork.com/journals/jamapediatrics/fullarticle/1906022?version=meter%20at%20null&module=meter-Links&pgtype=Blogs&contentId=&action=click&contentCollection=meter-links-click https://www.ncbi.nlm.nih.gov/pubmed/10838463 Protein intake: https://www.ncbi.nlm.nih.gov/pubmed/22150425 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/ http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339 Music: Soundcloud.com/lakeyinspired
Views: 675158 Jeremy Ethier
Short vs Long Rest Periods for Muscle Growth
 
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When it comes to optimizing your workout program, you have to account for every variable – one often overlooked variable is how long to rest between sets. Your rest periods between sets have a major impact on how well you perform during each set of your workout, and as you’ll see plays an important role in hypertrophy and strength. Short rest periods have the advantage of inducing more metabolic stress, which is important since we know it’s one of the main drivers of muscle growth. However, long rest periods have the advantage of enabling you to achieve more total workout volume since you’re better rested for each of your sets. They also lead to better strength gains in the long run. But how long should your rest periods between sets be? Well, it depends on the type of exercise you perform and how heavy you’re lifting. For compound movements like the bench press, squat, deadlift, and overhead press, etc. - at least 3 minutes of rest is ideal. And when performing these movements for very low reps and heavy weight (e.g. 3-5 reps), then resting even longer (4-5 minutes) would be ideal. Whereas for isolation movements and less taxing exercises, rest periods of around 2 minutes would be ideal. Adding in a few sets with very short rest periods towards the end of your workout is also a smart move, since it adds a little more metabolic stress to your workout without negatively impacting your total workout volume. All in all, longer rest periods seem to be the better option for mass and strength gains. But as always, experimentation is key. It’s vital that you try things out for yourself and see what works best for you. LINK TO WRITTEN ARTICLE: https://builtwithscience.com/rest-between-sets/ FOLLOW ME ON IG/FB: https://www.instagram.com/jeremyethier/ Facebook: https://www.facebook.com/Jeremyethierfit/ Studies: Mechanisms of muscle growth: https://www.ncbi.nlm.nih.gov/pubmed/20847704 Brad’s Rest study: https://www.ncbi.nlm.nih.gov/pubmed/26605807 Other rest studies with similar findings: https://journals.lww.com/nsca-jscr/Fulltext/2016/03000/Effect_of_Different_Interset_Rest_Intervals_on.14.aspx https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP085647 Music: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Memories with you Song 2: Lakey inspired – Better days
Views: 347730 Jeremy Ethier
Slow Reps vs Fast Reps for Muscle Growth
 
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One often overlooked variable when it comes to training is lifting tempo – or how slow/fast you perform each repetition. In this video I’ll cover slow reps vs fast reps, and which one is better in terms of muscle growth. The main benefits of slow reps for mass is that it increases the time under tension throughout the set. On the other hand, the main benefit of using fast reps is that it enables you to use a heavier load or perform more reps when compared to slow reps. And although time under tension is reduced when fast reps are used, this actually doesn’t seem to hinder muscle growth. Thus, it’s clear that fast reps might be more beneficial for muscle growth. But how fast should you go and what’s the ideal rep speed? Based on Schoenfeld’s meta-analysis, between 2 seconds to 6 seconds per rep seems optimal for muscle growth. But closer to 2 seconds (faster reps) seem to be slightly more beneficial. However, rather than obsessing over the best rep speed for muscle, a better approach would be to simply use a concentric speed that’s on the faster side but enables you to feel a strong mind-muscle connection. And for the eccentric portion of the lift, make sure you’re controlling the weight down as opposed to letting gravity do the work for you. Utilizing these two tips will help make the “ideal” lifting tempo easy to implement! LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/slow-reps-vs-fast-reps/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/22328004 https://www.researchgate.net/publication/232218581_A_Cross-Sectional_Comparison_of_Different_Resistance_Training_Techniques_in_the_Bench_Press https://www.ncbi.nlm.nih.gov/pubmed/25601394 https://www.researchgate.net/publication/305676699_Resistance_training_with_slow_speed_of_movement_is_better_for_hypertrophy_and_muscle_strength_gains_than_fast_speed_of_movement http://www.ncbi.nlm.nih.gov/pubmed/24734902 MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Alone”
Views: 1003690 Jeremy Ethier
The Best Science-Based Bicep Workout | ARMS (Part 1/2)
 
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In this 2-part video series of the best bicep and tricep workout, I’m going to be discussing the best arm workout and the best arm exercises based on science (10 studies) and our anatomical understanding of the arms. In part 1 of this series, I will be discussing the best bicep exercises and the best bicep workout for size and shape. The bicep curls variations shown in this video will help tremendously in putting more mass on your arms and will help develop your “bicep peak”. But it’s important that you don’t simply think about “getting bigger biceps”, as that should be the goal but equally as important is the shape and definition of your biceps. In order to get well-defined biceps and arms you need to train each part of the biceps – the long head, the short head, and the brachialis (as well as the brachioradialis). All these components, if properly trained, will help build an aesthetic looking arm with size, shape, and definition. If you enjoyed this video, don’t forget to watch part 2 of this series when it’s out where I will be covering the best tricep exercises as shown by current scientific literature. And as always, please don’t forget to like the video, leave a comment down below, and subscribe to my channel! It really helps me out and motivates me to continue making videos like this. Cheers! TRICEPS VIDEO (PART 2): https://www.youtube.com/watch?v=osUnjgwoh_Y Bicep studies (6/10): https://www.ncbi.nlm.nih.gov/pubmed/3431379 https://www.ncbi.nlm.nih.gov/pubmed/7570586 https://www.ncbi.nlm.nih.gov/pubmed/18356480 https://www.ncbi.nlm.nih.gov/pubmed/16795030 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/ https://www.ncbi.nlm.nih.gov/pubmed/7570586 Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs
Views: 2160656 Jeremy Ethier
Struggling with Pull Ups? Strengthen These!
 
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One thing I get asked a lot is “how to do more pull ups” or “how to do pull ups if you can’t” in the first place. Although I attribute a lot of my back growth (width and depth) to weighted pull ups, getting to the point where you can start doing weighted pull ups can be difficult. This is because weakness in certain areas of your body can easily inhibit you from progressing and increasing your pull ups or even doing 1 pull up. In this video I’ll be showing you guys 5 essential exercises that will help increase your pullups or help you get your first pull up if you can’t yet, and I’ll provide you with a progression routine that you can use to get more pull-ups overtime. I’ll show you guys how to do pull ups if you can’t and I’ll explain why I think these are the best exercises for pull ups. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/
Views: 346039 Jeremy Ethier
Why Weighted Abs Training is a MUST (4 Best Weighted Abs Exercises)
 
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If you want a well-defined, impressive looking six pack then you need to incorporate weighted abs exercises into your ab training routine! These exercises allow you to easily progressively overload your abs with weight in order to grow your abs and get them to “pop out” more. In this video I’ll be going through the 4 best weighted ab exercises, and show how you can incorporate them into an weighted ab routine. I often get asked if you should do ab exercises with weights, and in my opinion if you want your abs to “pop” then using a weighted ab routine is a must! If you enjoyed the video, please don’t forget to give it a like and subscribe to my channel for more! You can also follow me on Instagram at @Jayethierfit.
Views: 684680 Jeremy Ethier
The Best Science-Based Cardio Routine to Lose Fat FASTER (Without Losing Muscle!)
 
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When it comes to the “best cardio workout” or the “best cardio routine”, there tends to be a lot of confusion. And although cardio is by no means necessary for fat loss given that you’re eating at a calorie deficit through your diet, it can definitely help speed up the process and make things easier in a sense. Now in terms of what is the best form of cardio for fat burning or the best fat burning exercises, you have a lot of potential options. However, one thing you need to prioritize is PREVENTING muscle loss even if your main goal is fat loss – this is what enables your physique to dramatically improve as you lose weight. What’s the best form of cardio to do this? Well, HIIT cardio workouts are definitely something you should include mainly because of its potential muscle sparing properties. HIIT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. However, HIIT is very demanding on the body which is why you should ALSO combine it with a few LISS (low intensity steady state cardio) sessions per week as well. This helps mitigate any potential muscle recovery issues you’d have with HIIT. In this video, I’ll show you how to combine the two in order to set up the best fat burning cardio workout routine! LINK TO MY INSTAGRAM/FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/cardio-workouts/ STUDIES: Cardio and muscle loss: https://www.ncbi.nlm.nih.gov/pubmed/22002517 HIIT vs LISS benefits: https://journals.lww.com/acsm-essr/Fulltext/2009/07000/High_Intensity_Interval_Training_to_Maximize.6.aspx https://www.ncbi.nlm.nih.gov/pubmed/26243014/ HIIT cycling benefits: https://www.ncbi.nlm.nih.gov/pubmed/24055861 , https://www.ncbi.nlm.nih.gov/pubmed/19387377 When to perform cardio: https://www.ncbi.nlm.nih.gov/pubmed/27658232 MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Feeling Good Song 2: Lakey inspired – Better days
Views: 217318 Jeremy Ethier
The Best Science-Based Leg Workout for Growth (Glutes/Quads/Hams)
 
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In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles. I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts. The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs Studies: Full ROM - https://www.ncbi.nlm.nih.gov/pubmed/23629583 Full ROM - http://journals.lww.com/nsca-jscr/Citation/2017/08000/Full_Range_of_Motion_Induces_Greater_Muscle_Damage.21.aspx Barbell vs Smith Machine Squats - https://www.ncbi.nlm.nih.gov/pubmed/19855308 Bulgarian Split Squat EMG - https://www.ncbi.nlm.nih.gov/pubmed/25254898 Bulgarian Split Squat 1RM - https://www.ncbi.nlm.nih.gov/pubmed/26200193 Legs Fiber Type - https://www.ncbi.nlm.nih.gov/pubmed/4120482 Fiber type and load - https://www.ncbi.nlm.nih.gov/pubmed/17465271 Fiber type and load - http://jap.physiology.org/content/early/2016/05/09/japplphysiol.00154.2016
Views: 809886 Jeremy Ethier
The BEST Treadmill Sprints Workout to Burn Fat Quickly (HIIT Training)
 
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If you aren't currently using HIIT as part of your fat loss regimen, then you're missing out! In this treadmill sprints workout, I'm going to be showing you how to properly do HIIT training on the treadmill. I've been asked a lot of questions regarding the best way to do treadmill sprints, how to safely get off the treadmill during rest intervals, and ideal treadmill settings to start at. In this video I will be addressing all of the above. If you're a beginner, I suggest trying out the "beginner" sprints workout shown in my video. Otherwise, if you have some experience with HIIT, you can jump right into the advanced treadmill workout that I did in my video. But don't worry too much about the numbers, the key is to choose settings that allow you to reach 85-95% of your max heart rate throughout the workout. This will enable you to reap the majority of benefits of HIIT. I hope this video helps out, if you have any questions then let me down in the comments below and don't forget to subscribe for more! Also, sorry for my camera constantly going in and out of focus! CONNECT WITH ME: Website: hiityourbody.com Facebook: https://www.facebook.com/HIITyourbody/ Music: soundcloud.com/lakeyinspired
Views: 490430 Jeremy Ethier
The Best Science-Based Tricep Workout | ARMS (Part 2/2)
 
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In this part 2 video of my arm series, I will discuss the best tricep workout to hit every triceps head based on current scientific literature and our anatomical understanding of the arms. Although it’s important to know that all 3 tricep heads (long head, lateral head, and medial head) will be activated in all movements, we can emphasize the involvement of each of them by choosing the right exercises for each head of the triceps which in a way will provide “tricep head isolation”. These exercises will not only help with increasing tricep size and getting bigger triceps with that “horseshoe triceps” effect, they will also help in improving the overall definition of your triceps and allowing each head to grow in proportion with each other. In my opinion, these are the best exercises for bigger triceps and putting on more tricep mass while keeping them in proportion. If you enjoyed this video, please don’t forget to give the video a like and leave a comment! And as always don’t forget to subscribe to my channel for more science-backed content like this. LINK TO PART 1 VIDEO (BICEPS): https://www.youtube.com/watch?v=1PEKENchiuQ Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs
Views: 903589 Jeremy Ethier
Protein Powder: How to Best Use It For Muscle Growth (4 Things You Need to Know)
 
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Despite protein powder (or “protein shakes”) being by far the most widely consumed supplement within the fitness industry, most people are lost when it comes to how to choose the best type of protein and even moreso when it comes to how to best use protein powder to build muscle. In this video, I’ll cover everything you need to know about protein. First off, let’s discuss the best type of protein. Although there’s several types of protein out there (whey protein, casein protein, plant-based protein, egg protein, hemp protein, vegan protein, pea protein, etc.) research shows that whey protein and casein protein are the two best options in terms of essential amino acid content and elevating protein synthesis. Whey is a fast-digesting protein whereas Casein is a slow-digesting protein. Research shows that Whey protein powder is superior to Casein protein powder and also has a slightly higher leucine content, so I’d stick with Whey – and more specifically, I’d stick with Whey isolate protein since it’s the purest form of Whey protein and contains the least lactose (if that’s an issue for you). However, as you’ll see, Casein does have a special application as well which you might want to consider. As for plant-based protein powders, although they spike protein synthesis to a smaller degree as animal-based protein powders do, this can be mitigated by ingesting a greater amount of plant protein powder and/or ensuring you get enough essential amino acids through your diet. Next, when it comes to when to take it, most people think you have to take your protein shake immediately post-workout. But, research shows that it depends on whether or not you’re in a fed or fasted state. If you’ve had protein prior to your workout, a post-workout protein shake isn’t necessary and you can take it at anytime. Whereas if you worked out fasted, having it immediately post-workout is ideal. And if you haven’t eaten before the gym yet, then research suggests taking your Whey protein shake before your workout is the better option when compared to after. As for how much to take, sticking to around 20-25g is enough to maximize protein synthesis – with 40g eliciting a slightly higher response. And as for how often to take it, you can take it daily (workout or not) to help you reach you goal daily protein intake. Lastly, when it comes to what to take it with, although co-ingestion of protein powder with carbs and/or fats does slow down digestion, it does not affect protein synthesis rates. Thus meaning you can take it with whatever you’d prefer. With that being said, taking your protein powder with dairy milk when bulking and taking it with almond milk or water when cutting is a good option to help you easily increase/decrease your calorie intake. Hope this helps! VIEW MY PROGRAMS HERE: https://builtwithscience.com/courses/?utm_source=instagram&utm_medium=social&utm_campaign=protein_powder SHOP MY RESISTANCE BANDS HERE: https://shop.builtwithscience.com/collections/resistance-bands FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Whey and casein best: https://www.ncbi.nlm.nih.gov/pubmed/25644344 https://www.ncbi.nlm.nih.gov/pubmed/26224750 Whey beats casein: https://www.ncbi.nlm.nih.gov/pubmed/25757896 Plant protein: https://www.ncbi.nlm.nih.gov/pubmed/26224750 https://www.ncbi.nlm.nih.gov/pubmed/27440260 When to take it: https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com https://www.ncbi.nlm.nih.gov/pubmed/26764320 https://www.ncbi.nlm.nih.gov/pubmed/11440894 Casein before bed: https://www.ncbi.nlm.nih.gov/pubmed/27916799 https://www.ncbi.nlm.nih.gov/pubmed/22330017 https://www.ncbi.nlm.nih.gov/pubmed/25926415 20-25g protein: https://www.ncbi.nlm.nih.gov/pubmed/26388782?dopt=Citation https://www.ncbi.nlm.nih.gov/pubmed/24257722 40 vs 20g protein: https://www.ncbi.nlm.nih.gov/pubmed/27511985 What to take it with: https://www.ncbi.nlm.nih.gov/pubmed/24628553 https://www.ncbi.nlm.nih.gov/pubmed/17609259
Views: 675338 Jeremy Ethier
How to Get Bigger Biceps (5 Mistakes You’re Probably Making)
 
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When it comes to how to get bigger biceps (and how to get big arms in general), there’s many factors you need to get correct besides just choosing the right biceps exercises. In order to grow your biceps and build the size of your arms, you need to play close attention to how exactly your performing your exercises and how you’re incorporating them into your routine. Take the simple biceps curl for example – it’s a great exercise for adding mass to the biceps but is often done poorly by allowing other muscle groups like the traps, front delts, and forearms to take over. By applying the simple tweaks mentioned in this video, you’ll be able to move a lot of the tension back to the biceps and quickly see the results you’ve been waiting for. Don’t let these biceps mistakes steal your gains! LINK TO WRITTEN ARTICLE: https://builtwithscience.com/how-to-get-bigger-biceps/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ STUDIES: Range of motion: https://www.researchgate.net/publication/51745851_Effect_of_Range_of_Motion_on_Muscle_Strength_and_Thickness Mind-muscle connection: https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training Volume meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/27433992 Non-responders: https://www.ncbi.nlm.nih.gov/pubmed/23632419 MUSIC: https://soundcloud.com/lakeyinspired Lakey Inspired – Going Up Lakey Inspired - Better Days
Views: 3659129 Jeremy Ethier
How Often Should You Train Each Muscle To Maximize Growth?
 
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View my science-based programs here: https://builtwithscience.com/courses/?utm_source=instagram&utm_medium=social&utm_campaign=deadlift One of the most hotly debated topics within the fitness industry is training frequency – more specifically, how often you should train each muscle group per week. Many advocate that a training frequency of 1x/week is best, whereas others favour a higher frequency approach. However, as a natural, it’s important that you choose the right training frequency that enables you to maximize your approach. And in this video, I’ll show you exactly how often to train a muscle to do so. In fact, as you’ll see, choosing the right frequency to strain each muscle per week can potentially enhance your muscle growth by 3.1% - which to put in perspective, can equate to almost an extra lb of muscle gained by a beginner in their first year of lifting. So long story short – take training frequency seriously and ensure you’re not selling yourself short with your current routine! Don’t forget to follow me on Instagram and Facebook: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ LINK TO WRITTEN ARTICLE: https://builtwithscience.com/how-often-to-train/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Survey: https://www.ncbi.nlm.nih.gov/pubmed/22990567 Meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/27102172 2x vs 4x: https://www.ncbi.nlm.nih.gov/m/pubmed/29216446/ Protein synthesis: https://www.ncbi.nlm.nih.gov/pubmed/25739559 Switching frequency may be beneficial: https://www.ncbi.nlm.nih.gov/pubmed/29942690
Views: 137644 Jeremy Ethier
The Best Science-Based Shoulder Workout for Size and Symmetry
 
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DOWNLOAD YOUR FREE SHOULDER PDF VIA THE LINK BELOW: https://builtwithscience.com/youtube-page/ When it comes to the “best shoulder workout”, you have to consider training all three heads of the shoulder. These include the front delt, mid delt (or “side delt”) and the rear delt. These three heads are what really build huge shoulders and give a “3d shoulders” or “cannonball” look. Although all 3 heads will be activated to an extent during all shoulder exercises, as shown in the literature certain shoulder heads can be emphasized by choosing the right shoulder exercises and manipulating the way you perform them. It’s also important to note that the front delts already get sufficient activation in many pressing movements. Thus, you should focus more on the development of the lateral and posterior (mid and side) delts in order to build bigger delts. In this video I’ll go through the best shoulder exercises and the best shoulder workout for mass based on scientific literature and our anatomical understanding of the shoulder muscles. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired “Memories with you” – Lakey Inspired Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs STUDIES: Shoulder involvement in pressing movements: https://www.researchgate.net/publication/274010566_Influence_of_bench_angle_on_upper_extremity_muscular_activation_during_bench_press_exercise https://www.ncbi.nlm.nih.gov/pubmed/20512064 Posterior deltoid and injury: https://www.ncbi.nlm.nih.gov/pubmed/11222932 Behren & Buskies EMG study: http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html Overhead press variations: https://www.ncbi.nlm.nih.gov/pubmed/23096062 Reverse pec deck: https://www.ncbi.nlm.nih.gov/pubmed/23302754 Upper traps: https://www.ncbi.nlm.nih.gov/pubmed/17606671 Fiber type: https://www.ncbi.nlm.nih.gov/pubmed/17465271 http://jap.physiology.org/content/early/2016/05/09/japplphysiol.00154.2016 EMG graphs credit: http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html
Views: 1264975 Jeremy Ethier
How to Lean Bulk PROPERLY in 5 Steps (Lean Bulking 101)
 
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In this video I’m going to show exactly how to lean bulk properly. Lean bulking is definitely the best method to put on muscle while minimizing fat gain, and in the long term you are going to progress much faster with lean bulking rather than traditional methods of bulking like dirty bulking. Most people don’t know how to lean bulk in a way that maximizes strength and muscle gains by using the proper macros, caloric surplus, and cutting phases. So in this lean bulking 101 video I’m going to show you guys exactly how to lean bulk in 5 easy steps. THE SCIENCE OF DIRTY BULKING (WHY IT'S A WASTE OF TIME): https://www.youtube.com/watch?v=18bQ58HUJx0 TDEE CALCULATOR: https://tdeecalculator.net LINK TO WEIGHT SCALE: AMAZON USA: http://amzn.to/2iLHnCv AMAZON CANADA: http://amzn.to/2etky5s How to Lower Your Body Fat Down to 10%: https://www.youtube.com/watch?v=Ou9OzfcLlmc https://www.youtube.com/watch?v=GkUeZ1J2AWQ Thanks for watching! Follow me on Instagram at @Jayethierfit, and don’t forget to subscribe and turn the notifications on for my channel! Cheers!
Views: 217827 Jeremy Ethier
The Best Science-Based Back Workout (TARGET EVERY MUSCLE!)
 
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In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s important that you not only choose the right exercises when performing a back workout for mass, but to also perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back and lower back while targeting muscles that are important for scapular and shoulder stability, then this is the best back workout video for you. Within the video I’m going to discuss 5 exercises that I believe are essential to grow a powerful and attractive looking back: the deadlift, pull-up, chest-supported row, lat pulldown, and scapular pull-up. I will go through each of these exercises and show the muscle anatomy worked in each exercise, as well as the best variations of these exercises based on current research. It’s also equally important that you are targeting the right back muscles when you perform each of these exercises. I discuss a few “cues” and tips that have helped me minimize the involvement of secondary muscles and focus on using my back throughout each movement. Don’t forget to give the video a like and leave a comment if you enjoyed it and found it useful! Studies: https://www.ncbi.nlm.nih.gov/pubmed/19826307 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1317886 https://www.ncbi.nlm.nih.gov/pubmed/9440034 https://www.ncbi.nlm.nih.gov/pubmed/21068680 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449729 https://www.ncbi.nlm.nih.gov/pubmed/19855327 https://www.ncbi.nlm.nih.gov/pubmed/20543740 https://www.ncbi.nlm.nih.gov/pubmed/24662157 Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs Music: soundcloud.com/lakeyinspired soundcloud.com/bluewednesday
Views: 2536730 Jeremy Ethier
Light Weights vs Heavy Weights for Muscle Growth
 
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Conventional wisdom has us convinced that high reps and light weights builds muscle endurance and makes little contribution to gains in muscle mass. However, is this a valid perspective? Well, to determine if heavy and light weight training cause different effects, we need to look at the research. After reviewing the research out there, it seems that using heavy or light weights actually doesn’t matter much in terms of hypertrophy. Studies show that muscle growth tends to be equal despite using light weights or heavy weights (high rep vs low rep). But this is only true when going to near failure, and one benefit of lifting heavy weights is the better strength gains you see when compared to light weights. Based on this, as you’ll see in my video, your best bet is to incorporate high reps with light weights AND low reps with heavy weights into your workout. This will enable you to target both metabolic stress and mechanical tension; both are important mechanisms of muscle growth. LIGHT WEIGHTS VS HEAVY WEIGHTS ARTICLE: https://builtwithscience.com/light-weights-heavy-weights/ You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers! https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired “Fast Lane” – Lakey Inspired VIDEO CREDITS: https://www.youtube.com/user/RCSSTV (Ronnie Coleman) https://www.youtube.com/user/GovSchwarzenegger (Pumping Iron) STUDIES: Philips 2012: https://www.ncbi.nlm.nih.gov/pubmed/22518835 Philips 2016: https://www.ncbi.nlm.nih.gov/pubmed/27174923 More evidence:https://www.ncbi.nlm.nih.gov/pubmed/18978616, https://www.ncbi.nlm.nih.gov/pubmed/28032435 Meta Analysis: https://www.ncbi.nlm.nih.gov/pubmed/25530577
Views: 4405726 Jeremy Ethier
How to Get V-Cut Abs (Adonis Belt): The 3 BEST Exercises
 
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The Adonis Belt, also known as V-cut abs, is the key to completing an attractive physique. But if you’re not born with the best genetics, you may not be able to see it yet. In this video I’m going to be going over how to get V-cut abs using the 3 best exercises for this purpose. Technically, everyone has an Adonis Belt as it’s created structurally by something called the Iningual ligament. However, how visible it is initially will vary from person to person and is something completely controlled by your genetics. The good news is that you can actually do specific core exercises that will target this area and make it more visible. As you strengthen and elicit hypertrophy of the transversus abdominis and the obliques, they kind of push up and against the Iningual ligament which makes the effect of the V lines more visible. The 3 best exercises for this purpose are side planks, hanging leg raises (straight and twisted), and cable wood choppers. I suggest performing these exercises in a circuit routine 2-3 times per week, or simply just adding it to your current ab routine. If you found this video useful please subscribe to my channel and like the video! CONNECT WITH ME: Website: http://hiityourbody.com Facebook: https://www.facebook.com/HIITyourbody/ Music: ‣ https://soundcloud.com/lakeyinspired
Views: 217232 Jeremy Ethier
The Best Science-Based Chest Workout for Mass & Symmetry
 
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When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and lower chest while still providing overall mass to your chest. If your chest workout is unbalanced and favours one portion of your chest over the other, overtime this will lead to imbalances and take away from the aesthetics of your chest. In this video I’ll show you guys the best workout for chest based on scientific literature and our anatomical understanding of the body. It includes the best upper chest exercises, middle chest exercises, and lower chest exercises to help evenly shape and build your chest. The upper chest will be prioritized through movements that involve shoulder flexion. The middle chest will be prioritized through any horizontal adducting movements that don’t involve shoulder flexion or extension. The lower chest will be prioritized through movements that involve shoulder extension. Although the chest exercises in this video have been carefully chosen through my analysis of many studies, it doesn’t account for every individual. So feel free to swap out some exercises for other chest exercises that you feel better chest activation with. If you enjoyed this video then please don’t forget to give the video a like, leave a comment, share it around with your friends, and subscribe to my channel! FOLLOW ME: Instagram: https://www.instagram.com/jayethierfit/ Facebook: https://www.facebook.com/Jeremyethierfit/ Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs Study Links: https://www.ncbi.nlm.nih.gov/pubmed/22076100 https://www.ncbi.nlm.nih.gov/pubmed/23629583 https://www.ncbi.nlm.nih.gov/pubmed/15903383 https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises https://www.hindawi.com/journals/jsm/2013/612650/abs/ https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises https://www.ncbi.nlm.nih.gov/pubmed/24169471 https://www.ncbi.nlm.nih.gov/pubmed/21225489 https://www.ncbi.nlm.nih.gov/pubmed/24983847 https://minds.wisconsin.edu/handle/1793/62857 https://link.springer.com/article/10.2165/11597240-000000000-00000 http://www.sciencedirect.com/science/article/pii/S1440244008001898
Views: 2794630 Jeremy Ethier
The Best Science-Based Upper Body Workout for Growth (Chest/Back/Arms/Shoulders)
 
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Due to the optimal training frequency and realistic time commitment of an upper lower split, it makes it an effective workout routine for many lifters. In this video, I’ll go through the best upper body workout to use for your upper lower workout. I’ll discuss the various upper body exercises you should be including in your upper lower body split in order to effectively target the chest, back, shoulders, and arms. A full “upper workout” will be shown with exercises chosen based on scientific literature and our understanding of the upper body musculature. FOLLOW THE LINK BELOW FOR YOUR UPPER WORKOUT PDF: https://builtwithscience.com/free-upper-body-workout/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/upper-body-workout/ STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/19197209 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC449729/ http://suppversity.blogspot.ca/2011/08/suppversity-emg-series-m-deltoideus-m.html https://www.ncbi.nlm.nih.gov/pubmed/24245055 https://www.researchgate.net/publication/24350694_Relationship_of_Lat-Pull_Repetitions_and_Pull-Ups_to_Maximal_Lat-Pull_and_Pull-Up_Strength_in_Men_and_Women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/ https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Fast Lane”
Views: 1155069 Jeremy Ethier
4 Exercises That Are Harming Your Shoulder (And What To Do Instead!)
 
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When it comes to building muscle, losing fat, and progressing in the gym, nothing is going to set you back more than injuries will. Shoulder injuries and shoulder pain in particular can be troublesome since it affects almost every upper body exercise you can do. Which is exactly why you need to design your workout program such that it ensures your longevity in the gym and minimizes your risk of shoulder injury. And to do this, you need to first understand that some exercises are worse than others when it comes to contributing to shoulder pain, shoulder impingement, and are just bad exercises for your rotator cuff. So if your shoulder hurts when working out, first look and see if you’re performing one of these bad exercises to avoid. The first exercise is the barbell upright row. A quick look at the mechanics of this exercise enables us to see how dangerous it can be for the rotator cuff and shoulder injuries. The internal rotation component can cause the tendon of the supraspinatus to be pinched against a bone in the shoulder – which overtime is likely to cause shoulder injury. So instead of the standard upright row, one safer and more effective alternative is the “modified upright row” which I show how to perform in the video. Another even safer option is to simply use safer exercise alternatives to hit the target muscle groups that the upright row does (the upper traps and lateral deltoids). The next two exercises – behind the neck presses and behind the neck pulldowns – such that they both involve excessive external rotation at the shoulder. In fact, research shows that for the behind the head shoulder press, most males don’t possess the adequate mobility needed to perform this movement correctly. And the fact that both of these movements will be inferior to their counterpart (standard overhead press and front lat pulldowns) means that they are just something you should avoid. The last exercise, front raises, is in here not because it’s a dangerous exercise in itself – but because most people already have overactive front delts. And when your front delts overpower your often neglected rear delts, this is a recipe for shoulder impingement down the road. So instead, let your main pressing movements handle your front delt work and dedicate more time to your rear delts! VIEW MY SCIENCE-BASED PROGRAMS HERE: https://builtwithscience.com/courses/ SCIENCE-BASED SHOULDER VIDEO: https://www.youtube.com/watch?v=2Vprklw8cu8 SCIENCE-BASED TRAPS VIDEO: https://www.youtube.com/watch?v=hh8EU1iSyYw EXERCISES IN THIS VIDEO: 0:50 - the upright row 3:41 - behind the neck press 5:11 - behind the neck pulldowns 6:10 - front raises (front delt isolation). FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Upright row: https://www.ncbi.nlm.nih.gov/pubmed/24077379 https://www.ncbi.nlm.nih.gov/pubmed/22362088 Behind the neck shoulder press: https://www.sciencedirect.com/science/article/pii/S2095254614000106 Behind the neck lat pulldown: https://www.ncbi.nlm.nih.gov/pubmed/19855327 Front raises: https://www.ncbi.nlm.nih.gov/pubmed/11222932
Views: 173999 Jeremy Ethier
How to PROPERLY Use Supersets to Maximize Growth (3 Science-Based Tips)
 
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Supersets are often incorporated in workouts to both save time and potentially enhance muscle growth. Now although there’s endless superset workouts you can do (superset workouts for chest, arms, legs, etc.) and several potential benefits of supersets in terms of saving time and enhancing growth, it’s key that you first learn how to do supersets for the best results. But first, let’s explain what supersets are in the first place: a superset involves training two muscles back to back with the use of two different exercises. They’re mainly used to save time, but as you’ll see, “use supersets for muscle growth” may actually hold some truth to it as well – given that you perform your super sets properly. First thing you need to do is use agonist-antagonist supersets. This can be done with an arms superset workout (by supersetting the biceps and triceps), with a chest and back supersets workout, or with a legs superset with the hamstrings and quadriceps. In any case, you’re supersetting two opposing muscle groups which seems to actually enhance performance rather than hinder it. Next, you want to use “staggered rest periods” with your supersets as opposed to immediately going from one exercise to the other. This enables you to still give your muscles adequate rest while still saving time with your supersets workout routine. Lastly, I would avoid supersets on taxing movements like the squat, deadlift, and Olympic lifts. Utilizing supersets on these movements seems to do more harm than good. But all in all, supersets do seem like a viable method to save time while enhancing performance in the process. JOIN THE WAITING LIST FOR MY PROGRAMS HERE: https://builtwithscience.com/program-availability/ FOLLOW ME ON INSTAGRAM/FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/SUPERSETS/ STUDIES: Rest periods (2-5 minutes optimal): https://journals.lww.com/nsca-jscr/Fulltext/2016/03000/Effect_of_Different_Interset_Rest_Intervals_on.14.aspx https://www.ncbi.nlm.nih.gov/pubmed/26605807 Agonist-antagonist supersets (paired sets): https://www.ncbi.nlm.nih.gov/pubmed/28933712 https://www.ncbi.nlm.nih.gov/pubmed/25148302 https://www.ncbi.nlm.nih.gov/pubmed/20847705 Supersets with squat can be detrimental: https://www.ncbi.nlm.nih.gov/pubmed/24942175 MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Fast Lane Song 2: Lakey inspired – Better days
Views: 139681 Jeremy Ethier
How to Grow Your Biceps Peak (4 Science-Based Tips)
 
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Building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. And although you’ll here a lot of people say that it all comes down to “bicep peak genetics”, this is only partially true. Those with shorter muscle bellies generally are able to to develop a more prominent biceps peak. And those with longer muscle bellies will have arms that appear fuller but will have a less pronounced peak as a consequence. Regardless, you can still dramatically increase and grow your peak. But to understand how to best grow it, we have to understand what actually creates it. The biceps peak is actually created by the long head, which is physically “pushed up” by the brachialis. Thus, an optimal bicep peak workout is one that targets the long head and the brachialis. In this video I’ll show you guys 4 science-backed tips, including various bicep peak exercises, that will help you grow your peak and fuller looking arms. BICEPS PEAK ARTICLE (BUILTWITHSCIENCE): https://builtwithscience.com/bicep-peak-workout/ You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers! https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired “Golden Hour” – Lakey Inspired VIDEO CREDITS: https://www.youtube.com/user/GovSchwarzenegger (Pumping Iron) STUDIES: Long head dynamic stabilizer function: https://www.ncbi.nlm.nih.gov/pubmed/7890785 https://www.ncbi.nlm.nih.gov/pubmed/2743659 http://journals.sagepub.com/doi/full/10.1177/2325967114523902 Long head ROM: https://www.ncbi.nlm.nih.gov/pubmed/8404567 Long head vs short head supination: https://www.ncbi.nlm.nih.gov/pubmed/21813298 Brachialis: https://www.ncbi.nlm.nih.gov/pubmed/7570586
Views: 1422652 Jeremy Ethier
How to PROPERLY Warm Up Before Weights
 
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In this video I’m going to be covering a upper body and lower body warm up for weights based on what scientific literature has shown to be most effective. I’ll go through the 3 essential parts of a warm up for workouts, and discuss what you should and shouldn’t be doing. The main goal of warm up exercises before a workout is to warm up the muscles to be worked, which helps increase blood flow to the working muscles and can lead to improved strength and performance during your workout. So you want to focus your warm up exercises on the musculature you’ll be training. A few key muscles that people tend to forget to warm up are the rotator cuffs, which is why I’ve included them in my upper body warm up routine. Keep in mind that there are so many different warm up exercises and warm up stretches you can do before your workout. Although I’ve provided a sample upper body warm up and lower body warm up, feel free to swap in exercises that works better for you. Also keep in mind that your warm up will vary for your sport or type of training. This warm up is ideal for general weightlifters, but would likely differ for elite powerlifters and other groups. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ Studies: http://journals.lww.com/nsca-jscr/Abstract/2013/04000/The_Effects_of_Different_Intensities_and_Durations.19.aspx https://www.ncbi.nlm.nih.gov/pubmed/22692105 https://www.ncbi.nlm.nih.gov/pubmed/12629458 https://www.ncbi.nlm.nih.gov/pubmed/20962924 http://bjsm.bmj.com/content/early/2015/02/18/bjsports-2014-094228 https://www.ncbi.nlm.nih.gov/pubmed/18027995 http://journals.lww.com/nsca-jscr/Abstract/2008/01000/Static_Stretching_Impairs_Sprint_Performance_in.4.aspx For any questions/inquiries, email me at [email protected]
Views: 279481 Jeremy Ethier
How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)
 
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Muscle soreness (also known as delayed onset muscle soreness or “DOMS”) is something we can all relate to. The sore legs and various other sore muscles we experience after a hard workout can be an uncomfortable feeling. Although this is perfectly normal, sore muscles becomes a problem when it interferes with your muscle recovery. If your muscle soreness after a workout sticks around until your next workout, this is going to negatively impact your workout AND further interfere with the muscle recovery process. Thus, it’s essential that you optimize your muscle recovery after a workout in order to minimize muscle soreness - and no, ice baths or stretching after a workout won't help! In this video I’ll go over 4 science-backed tips to enhance muscle recovery and provide fast muscle soreness relief. I’ll discuss the topics of foam rolling, active recovery (cool downs) and various supplements that have been shown to relieve muscle soreness and enhance muscle recovery. MY FOAM ROLLER RECOMMENDATIONS: http://amzn.to/2lz9nYi (the one I was using in this video) http://amzn.to/2lB4duO (a slightly better, more compact one I use) *these are affiliate links and I will receive a portion of the sale through these links – so thank you if you decide to purchase one!* FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/reduce-muscle-soreness/ STUDIES: Soreness interferes w/ workout/recovery: https://www.ncbi.nlm.nih.gov/pubmed/22377437 https://www.ncbi.nlm.nih.gov/pubmed/22876722 https://www.ncbi.nlm.nih.gov/pubmed/20495928 Ice baths: https://www.ncbi.nlm.nih.gov/pubmed/24768476 https://www.ncbi.nlm.nih.gov/pubmed/24552795 https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP270570 Static stretching: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC119442/ https://www.ncbi.nlm.nih.gov/pubmed/12617692 Foam rolling: https://journals.lww.com/acsm-msse/Fulltext/2014/01000/Foam_Rolling_as_a_Recovery_Tool_after_an_Intense.19.aspx https://www.ncbi.nlm.nih.gov/pubmed/24567859 https://www.ncbi.nlm.nih.gov/pubmed/25415413 Active recovery: https://www.ncbi.nlm.nih.gov/pubmed/10994909 https://www.ncbi.nlm.nih.gov/pubmed/1592061 https://www.ncbi.nlm.nih.gov/pubmed/7827630 Omega-3: https://www.ncbi.nlm.nih.gov/pubmed/29510597 https://www.ncbi.nlm.nih.gov/pubmed/19451765 https://www.ncbi.nlm.nih.gov/pubmed/28717347 https://www.ncbi.nlm.nih.gov/pubmed/22902522 Caffeine: https://www.ncbi.nlm.nih.gov/pubmed/17161977 , https://www.ncbi.nlm.nih.gov/pubmed/?term=hurley+caffeine+doms MUSIC: https://soundcloud.com/lakeyinspired Song 1 = Lakey Inspired – “Going Up” Song 2 = Lakey Inspired – “Better Days”
Views: 162714 Jeremy Ethier
When is the Best Time to Workout to Build Muscle? (Morning vs Evening)
 
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The time of day in which you train is something you’ve probably never taken into much consideration – but surprisingly, research shows that there’s actually a “best time of day to workout” that not only provides slightly greater strength gains and boosts performance, but seems to significantly accelerate the rate of muscle growth. Therefore, choosing whether you should perform a morning vs evening workout is something you should likely consider! And long story short – research tends to show that late afternoon or evening/night workouts tend to be the best time to train when compared to morning workouts. This is because in the evening, you’re more hydrated, more fueled with glycogen, and most importantly your core body temperature is at its highest. Since we know that core body temperature is highly correlated with exercise performance, this is likely why research tends to show that a workout at a night trumps morning workouts. However, before you go ahead and change your workout schedule, it’s important to note that there are benefits to both morning and night workouts. And if you prefer morning workouts over evening workouts, then what you can do to minimize any performance decrements is simply: ingest caffeine prior to your workout, ensure you’re adequately warmed up before your workout in order to raise your core body temperature, and be consistent with the time of your workout! But all in all, in the grand scheme of things, the time of your workout is not something you should stress over. Simply choose a workout time that best suits your schedule – because consistency and adherence to your training program are the most important factors when it comes to what will deliver you results! Cheers! VIEW MY PROGRAMS HERE: https://builtwithscience.com/courses/ SHOP MY RESISTANCE BANDS HERE: https://shop.builtwithscience.com/collections/resistance-bands WARM UP VIDEO: https://www.youtube.com/watch?v=MncQw-H3MPU FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Morning vs Evening Comparisons: https://www.ncbi.nlm.nih.gov/pubmed/27863207 https://www.ncbi.nlm.nih.gov/pubmed/19910830 https://journals.lww.com/nsca-jscr/Citation/2005/11000/NSCA_2005_Conference_Abstracts_.40.aspx Core temperature: https://www.tandfonline.com/doi/abs/10.1080/02640410801930150 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/ Shift workers: https://opencommons.uconn.edu/cgi/viewcontent.cgi?referer=&httpsredir=1&article=1450&context=gs_theses Caffeine ingestion reduces neuromuscular declines during morning workouts: https://www.ncbi.nlm.nih.gov/pubmed/22496767 Importance of warm up for morning workouts: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/ Importance of consistent workout time: https://www.ncbi.nlm.nih.gov/pubmed/18075805 https://www.ncbi.nlm.nih.gov/pubmed/22531613
Views: 308047 Jeremy Ethier
How to Use Creatine Effectively: 6 Things You Need to Know
 
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If you’re serious about maximizing your muscle size or maintaining strength during a cut, then creatine is definitely something you should consider taking. Knowing how to use creatine is essential in order to get the best results from it (when to take creatine, how to take creatine, etc.). Creatine is the most researched and science-backed product on the market, and for good reason. The most common questions I get asked as a trainer and Kinesiologist are how to use creatine and how does creatine work. Throughout the video we will go through how creatine works, as well as the 6 most important things you need to know in order to use creatine most effectively. We will also briefly go through the concept of responders and non-responders to creatine. 1. The first point we will go through is what type of creatine should you get. There are a variety of different types of creatine but most studies have concluded that creatine monohydrate delivers the same (or in some cases better) effect as the other forms of creatine. However, polyethylene glycosylated creatine is one molecule that may be better absorbed by the body than creatine monohydrate. 2. The next thing we go through is what you should take it with. Studies have shown that taking creatine with 96g of carbs or an equivalent of 47g of carbs and 50g of protein was able to increase muscle creatine stores by 60% more than taking it with just water. Based on this, we can assume it’s better to take creatine with a post-workout meal or shake. 3. This brings me to the next point which is when to take it. Based on previous information from the second point, I would advise to take it post-workout with a meal or shake. 4. I often get asked whether to do a loading, or cycling protocol when taking creatine. Studies concluded that loading protocols provide faster initial effects but provide the same long-term effect as non-loading protocols. Cycling protocols do not appear to provide a more enhanced effect. 5. How long should you take creatine for? If you are a responder and it’s helping with your strength, then take creatine regardless of whether you’re bulking or cutting. In the case that you get bloated and want to cut, I would stop taking it. 6. You can stack creatine with beta-alanine which may provide more enhanced effects than creatine alone. I suggest adding 3g of beta-alanine to your daily creatine intake. These points should provide you with in depth knowledge as to how creatine works and how to use creatine most effectively. Connect with me: http://www.HIITyourbody.com https://www.facebook.com/HIITyourbody/ Studies: https://www.ncbi.nlm.nih.gov/pubmed/19387397 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B24 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B23 https://www.ncbi.nlm.nih.gov/pubmed/23919405 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/#B23 https://www.ncbi.nlm.nih.gov/pubmed/17136944 Music: Blue Wednesday – 90’s Kids ‣ https://soundcloud.com/bluewednesday
Views: 304203 Jeremy Ethier
The Best Science-Based Triceps Exercises for Each Head (Work Your Weak Points!)
 
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When it comes to the “best tricep exercises for mass” or the “best triceps workout”, it’s important that you consider more than just the sheer size of your triceps. Because it’s the proportionate development of all three triceps heads (the lateral head, medial head, and long head of the triceps) that is what creates aesthetic-looking triceps. To target the long head, we know that we can take advantage of the fact that it crosses over the shoulder joint. Two triceps exercises that take advantage of this are incline dumbbell tricep kickbacks and incline dumbbell overhead tricep extensions. But, as shown in the video, proper form becomes essential for these triceps exercises in order to really emphasize the long head. For the lateral head, overhand cable tricep pushdowns/extensions seem to be the best option whereas the rope tricep pushdowns/extensions seems to be the best option for the medial head (and for overall triceps development). I would also add the weighted tricep dips to the mix as well given that the triceps tend to respond best to heavy weight. Now instead of performing all these “tricep head exercises”, you want to instead pick a couple based on where your triceps are lagging. Then incorporate that into your triceps routine! JOIN THE WAITING LIST FOR MY PROGRAMS HERE: https://builtwithscience.com/program-availability/ LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/best-tricep-exercises/ FOLLOW ME ON INSTAGRAM AND FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ STUDIES & EMG ANALYSES: http://suppversity.blogspot.com/2011/08/suppversity-emg-series-m-triceps.html https://www.sciencedirect.com/science/article/pii/S1050641110001409 https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises https://www.ncbi.nlm.nih.gov/pubmed/16795030 MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Island Song 2: Lakey inspired – Better Days
Views: 190873 Jeremy Ethier
The Best Science-Based Forearm Workout for Size and Strength
 
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The first 500 people to click this link will get 2 months of Skillshare for free: http://skl.sh/jeremy When it comes to growing big forearms and improving your grip strength, you need to consider the anatomy of the forearms in order to determine what the “best forearm workout” might be. In this video I’ll show you guys the best forearm exercises combined into a forearm workout to help boost your forearm size as well as your forearm strength (grip strength). This can be used as a forearm workout for mass but is also considered a grip strength workout given the inclusion of the suitcase holds and wrist rollers. If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos. FOLLOW ME FOR MORE: https://www.instagram.com/jayethierfit/ https://www.facebook.com/Jeremyethierfit/ Additional credits: Pietro Boselli for the anatomy: https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw Jeff Nippard for the "science-based workout series" idea: https://www.youtube.com/user/icecream4PRs Studies Hand grip strength and forearm size: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/ Forearm isolation training: https://www.ncbi.nlm.nih.gov/pubmed/15320673 Brachioradialis: https://www.ncbi.nlm.nih.gov/pubmed/7570586 Metabolic stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/ https://www.ncbi.nlm.nih.gov/pubmed/23338987 Dynamic training: https://link.springer.com/article/10.2165/00007256-200737030-00004 http://onlinelibrary.wiley.com/doi/10.1111/j.1748-1716.1990.tb08973.x/abstract MUSIC: https://soundcloud.com/lakeyinspired “Memories with you” – Lakey Inspired *This video has been sponsored by Skillshare.*
Views: 1557142 Jeremy Ethier
The Best Science-Based Lower Body Workout for Growth (Quads/Hams/Glutes)
 
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When it comes to designing your lower body workout, or “legs workout”, in your upper/lower split, you need to focus on adequately training all of the leg muscles. This includes the quadriceps, hamstrings, glutes, and calves. The best legs workout for mass is one that targets all of these muscles in a balanced manner AND uses the right exercises to do so. This is how to really add size and mass to your legs (how to really "build skinny legs"). In this video I’ll show you what exercises you should consider including in your leg workout based on scientific literature and our understanding of the lower body muscles. This workout is best used in an upper/lower split, but can serve as a leg day on its own - it all depends on what your workout routine currently looks like. FOLLOW THE LINK BELOW FOR YOUR FREE LOWER WORKOUT PDF: https://builtwithscience.com/free-lower-body-workout/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ STUDIES: Squat: https://www.ncbi.nlm.nih.gov/pubmed/19002072 RDL: https://www.ncbi.nlm.nih.gov/pubmed/24149748 Split-squat: https://www.ncbi.nlm.nih.gov/pubmed/20231745 https://www.ncbi.nlm.nih.gov/pubmed/26200193 https://www.ncbi.nlm.nih.gov/pubmed/24345718 Glute ham raise: https://www.ncbi.nlm.nih.gov/pubmed/24978835 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362981/ Graphic designer help: http://www.dualpixeldesigns.com/ MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Fast Lane” Lacey Inspired - “Better Days” For all inquiries: [email protected]
Views: 873580 Jeremy Ethier
How to Perform the Deadlift for Growth (5 Mistakes You’re Probably Making)
 
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VIEW MY PROGRAMS HERE: https://builtwithscience.com/courses/?utm_source=instagram&utm_medium=social&utm_campaign=deadlift Despite the deadlift being one of the most effective exercises for improving overall strength, size/definition of the posterior chain, and athleticism, it’s also the one exercise that people struggle to perform correctly – often leading to injuries or just an inefficient deadlift. That’s why it’s essential that you learn how to deadlift, and how to deadlift properly in order to lift the most amount of weight and minimize or risk of injury – leading to better gains in the long run. In this video I’ll go through 5 of the most common deadlift mistakes people make, but more importantly I’ll show you how to fix them in order to get a bigger, stronger deadlift. It’s likely that you’re doing at least one of the mistakes shown in this video, but as you may experience, fixing it can definitely lead to an increase in your deadlift strength and remove any discomfort you may have been previously feeling. So pay attention! Enjoy :) LINK TO RESISTANCE BANDS: https://shop.builtwithscience.com/collections/resistance-bands/products/all-in-one-band ANTERIOR PELVIC TILT VIDEO: https://www.youtube.com/watch?v=2NZMaI-HeNU& FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/21659894 https://journals.lww.com/nsca-jscr/fulltext/2015/01000/Barbell_Deadlift_Training_Increases_the_Rate_of.1.aspxv
Views: 377340 Jeremy Ethier
The TRUTH About BCAA's (How They May Be Harming Your Gains)
 
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The supplement “BCAA’s” (also known as “branched chain amino acids”) have grown in popularity based on the concept that they create an anabolic environment for muscle growth. Most people are unaware of what BCAAs do in the first place, let alone if they’re necessary or if they work. Yet a popular belief is that one of BCAA’s most important benefits is preserving muscle during a cut or during intermittent fasting (fasted training). However, this has been shown to be a huge misconception. In this "BCAAs explained" video, I’ll show you whether you should reconsider taking BCAA’s based on current scientific literature – and more importantly, I’ll show you what you can do instead. LINK TO WRITTEN ARTICLE: https://builtwithscience.com/bcaas-benefits/ FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired Song 1 = Lakey Inspired – “Chill Day” Song 2 = Lakey Inspired – “Better Days” STUDIES: 3 EAA’s important for growth: https://www.ncbi.nlm.nih.gov/pubmed/20528801?dopt=Abstract All 9 needed for protein synthesis: https://www.ncbi.nlm.nih.gov/pubmed/24284442 https://www.ncbi.nlm.nih.gov/pubmed/22451437 Protein synthesis greater for Whey vs EAA’s: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2612691/ Protein synthesis greater for Whey vs BCAA’s: https://www.ncbi.nlm.nih.gov/pubmed/28638350 https://www.ncbi.nlm.nih.gov/pubmed/24257722 BCAA’s when fasted decreases protein synthesis: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9 Ramadan study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639860/
Views: 142652 Jeremy Ethier
Barbells vs Dumbbells for Muscle Growth
 
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When it comes to your choice of free weights exercises for muscle growth and adding muscle mass, you’re stuck between barbells vs dumbbells. And although you can put on size and increase your strength effectively regardless of whether you use a barbell vs dumbbell, you should be aware that each have their own advantages that need to be considered. For example, looking at the barbell vs dumbbell bench press, the barbell enables you to lift heavier weight and more effectively progressive overload which helps to maximize mechanical tension. Whereas the dumbbell bench press provides a better range of motion and elicits greater muscle activation. The same is true for other exercises like the barbell vs dumbbell shoulder press and the barbell vs dumbbell bicep curl or row. So which is better? Barbell or dumbbell exercises? Well, perhaps unsurprisingly, incorporating both is the best approach – however, it’s important that you do so in the best way possible. This is done by using barbells for your main heavy compound movements (bench press, overhead shoulder press, squat, deadlift) especially when a lower rep range is employed, and then adding in dumbbell exercises particularly for upper body exercises and with a higher rep range to maximize metabolic stress. Doing so enables you to get the best of both worlds. JOIN THE WAITING LIST FOR MY PROGRAMS HERE: https://builtwithscience.com/program-availability/ LINK TO WRITTEN ARTICLE: https://builtwithscience.com/barbell-vs-dumbbell/ LINK TO MY INSTAGRAM/FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ STUDIES: Meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/27433992 Heavier weight w/ barbells: https://www.ncbi.nlm.nih.gov/pubmed/21225489 https://journals.lww.com/nsca-jscr/Fulltext/2013/07000/Effects_of_Body_Position_and_Loading_Modality_on.10.aspx Better activation w/ dumbbells: https://www.researchgate.net/publication/308749889_Maximal_Strength_Performance_and_Muscle_Activation_for_the_Bench_Press_and_Triceps_Extension_Exercises_Adopting_Dumbbell_Barbell_and_Machine_Modalities_Over_Multiple_Sets https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – Fast Lane Song 2: Lakey inspired – Better days
Views: 159949 Jeremy Ethier
My FULL Training Routine (Workouts, Diet, & Cardio!)
 
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View my science-based programs here: https://builtwithscience.com/courses/ Or take my free optimization quiz to find what's best for you: https://builtwithscience.com/ I often get asked what my full workout program and training routine looks like – so I thought I’d cover it in this video. I’ll cover what my training split looks like (how I split up my chest, back, traps, arms, shoulders, abs, and legs workouts throughout the week) – but more importantly, I’ll go through why I use that workout split over others. I’ll also cover my personal diet, cardio and abs routine at the moment as well as often overlooked routines that I incorporate such as my mobility and prehab routine. Although my routine right now is geared towards fat loss as opposed to building muscle, similar concepts apply and I’ll show you how you can implement what I do into your own routine. Enjoy! Don’t forget to follow me on Instagram and Facebook: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ Music: https://soundcloud.com/lakeyinspired Studies: 2x/week training frequency: https://www.researchgate.net/publication/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis Protein meta-analysis: https://bjsm.bmj.com/content/early/2017/08/08/bjsports-2017-097608
Views: 181429 Jeremy Ethier
How to Increase Your Testosterone NATURALLY (18 Studies)
 
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How to increase testosterone naturally: 3 natural ways to boost testosterone levels. Get your comprehensive hair kit for just $5: https://www.forhims.com/jeremy See website for full details.  Most of us know that testosterone plays a huge role in muscle growth. However, what’s less well known is how much of an impact increasing your testosterone levels naturally can have on muscle growth. Surprisingly, research shows that the results of boosting testosterone through natural ways can be very promising for men. Going from low testosterone levels to average levels leads to significant increases in muscle mass and strength. The effect going from average testosterone levels to above average levels is less clear, but there is a trend favoring muscle mass and less fat at higher testosterone levels. In this video I’ll show you 3 science-backed ways to improve your testosterone levels in the long term. This is essential for you to implement since your testosterone levels will begin to decrease somewhere in your 30’s, and increasing the levels of this hormone can help prevent muscle loss in your 40’s, 50’s, and so on. Not to mention the numerous other benefits of optimal testosterone levels! FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ Link to written article (builtwithscience.com): https://builtwithscience.com/how-to-increase-testosterone-naturally/ Graphic designer help: http://www.dualpixeldesigns.com/ STUDIES: Testosterone’s effect on muscle growth: http://www.nejm.org/doi/full/10.1056/NEJM199607043350101 https://www.ncbi.nlm.nih.gov/pubmed/27543675 https://www.ncbi.nlm.nih.gov/pubmed/9024227?dopt=Abstract https://www.physiology.org/doi/10.1152/ajpendo.00362.2001 https://www.ncbi.nlm.nih.gov/pubmed/27543675 Testosterone and fat loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5054608/ Testosterone decreases with age: https://www.ncbi.nlm.nih.gov/pubmed/11836290 Testosterone and body fat %: https://www.ncbi.nlm.nih.gov/pubmed/21678033 http://www.endocrine-abstracts.org/ea/0007/ea0007p60.htm https://www.ncbi.nlm.nih.gov/pubmed/23482592 Testosterone and Vitamin D: https://www.ncbi.nlm.nih.gov/pubmed/21154195 Testosterone and Zinc: https://www.ncbi.nlm.nih.gov/pubmed/8875519 Zinc and Vitamin D Deficiency: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-3-1-51 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3510072/ Testosterone and sleep: https://www.ncbi.nlm.nih.gov/pubmed/19684340 https://www.ncbi.nlm.nih.gov/pubmed/17520786 Testosterone and arousal: https://www.ncbi.nlm.nih.gov/pubmed/20046395 Testosterone and crying: https://www.ncbi.nlm.nih.gov/pubmed/21212322 MUSIC: https://soundcloud.com/lakeyinspired Song 1 = Lakey Inspired – “The Process” Song 2 = Lakey Inspired – “Better Days”
Views: 296507 Jeremy Ethier
How To Get Bigger Traps (Full Science-Based Workout)
 
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Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed frame. But when it comes to “the best trap workout for mass” or “how to get bigger traps”, most people seem to focus solely on the upper traps. And although they are an important region of the traps and you should dedicate various upper trap exercises to them, you must also ensure you aren’t neglecting the mid traps and the lower traps. This is because the middle and lower traps not only play a vital role in adding size and definition to your back, but they also play an important role in improving posture and preventing shoulder impingement. To start though, we’ll look at the upper traps. The upper traps are most effectively hit through two main trap exercises: above-the-knee rack pulls and barbell shrugs. However, when shrugging, it’s important to ensure that you do widen your grip to allow the upper trap fibers to be more aligned with the line of pull AND to retract your shoulder blades back as you shrug. Both of these tweaks will lead to a greater contraction. As for mid trap exercises, the prone reverse fly with external rotation (thumbs up) is a great option to hit this region. And finally, as for lower trap exercises, prone Y’s are a great option since the line of pull is most aligned with the lower trap fibers. For both of mid + lower trap exercises though, start out without weight and gradually add weight overtime. Focusing on the above 4 exercises by either incorporating them into a full trap workout, or by incorporating a few of the trap exercises somewhere into your current routine, will make a big difference in the overall development of your traps. VIEW MY PROGRAMS HERE: https://builtwithscience.com/courses/ SHOP MY RESISTANCE BANDS HERE: https://shop.builtwithscience.com/collections/resistance-bands FOLLOW ME ON INSTAGRAM & FACEBOOK: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ MUSIC: https://soundcloud.com/lakeyinspired STUDIES: Rack Pulls: https://gupea.ub.gu.se/handle/2077/36235 https://www.ncbi.nlm.nih.gov/pubmed/11932579 https://www.researchgate.net/publication/254692133_COMPARISON_OF_MUSCLE_ACTIVATION_AND_KINEMATICS_DURING_THE_DEADLIFT_USING_A_DOUBLE-PRONATED_AND_OVERHANDUNDERHAND_GRIP Shrugs: https://www.ncbi.nlm.nih.gov/pubmed/18339796 https://www.t-nation.com/training/inside-the-muscles-best-shoulders-and-trap-exercises https://www.ncbi.nlm.nih.gov/pubmed/24342452 Prone Reverse Fly: https://www.ncbi.nlm.nih.gov/pubmed/12774999 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305608/ https://www.ncbi.nlm.nih.gov/pubmed/1558238 Prone Y’s: https://www.ncbi.nlm.nih.gov/pubmed/12774999 Credit to Jeff Nippard for pioneering the “science-based” training idea: https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q
Views: 123228 Jeremy Ethier
The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)
 
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When it comes to "the best diet to lose weight" (also known as a "cutting diet"), you'll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it's keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don't have a "secret" fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you're ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis. LINK TO GIVEAWAY (ON MY INSTAGRAM): https://www.instagram.com/jeremyethier/ LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!): http://amzn.to/2IBckCt LINK TO WRITTEN ARTICLE (BUILTWITHSCIENCE.COM): https://builtwithscience.com/diet-to-lose-fat/ STUDIES: Diet meta-analysis: https://www.ncbi.nlm.nih.gov/pubmed/25182101 Lose 0.7% bodyweight per week: https://www.ncbi.nlm.nih.gov/pubmed/21558571 Eric Helms study: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 Protein: https://www.ncbi.nlm.nih.gov/pubmed/24092765 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y Carbs/fats: https://jamanetwork.com/journals/jama/article-abstract/2673150 https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20 Brad protein spread out: https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1 Post-workout meal: https://jissn.biomedcentral.com/track/pdf/10.1186/1550-2783-10-5?site=jissn.biomedcentral.com Caffeine: https://www.ncbi.nlm.nih.gov/pubmed/2912010 https://www.ncbi.nlm.nih.gov/pubmed/14684395 Omega-3: https://www.ncbi.nlm.nih.gov/pubmed/29510597 Meal before bed: https://www.ncbi.nlm.nih.gov/pubmed/10099943 https://www.ncbi.nlm.nih.gov/pubmed/28967343 Under-reporting calories: https://www.researchgate.net/publication/272078888_Comparison_of_Methods_to_Account_for_Implausible_Reporting_of_Energy_Intake_in_Epidemiologic_Studies https://www.ncbi.nlm.nih.gov/pubmed/1454084 MUSIC: https://soundcloud.com/lakeyinspired Song 1: Lakey Inspired – The Process Song 2: Lakey inspired – Chill Day Song 3: Lakey Inspired - Better Days
Views: 1059152 Jeremy Ethier
The Best Pre-Workout Meal for Muscle Gain
 
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If you’re looking to maximize protein synthesis and enhance muscle recovery, then you need to be considering what you eat before the gym (pre workout meal). Recent research showing that a pre workout meal consisting of adequate protein and carbs leads to better muscle protein synthesis and strength gains, and researchers are starting to consider pre workout nutrition as being even more important than post workout nutrition when it comes to building muscle. Now keep in mind that the pre workout meal for “bodybuilders” or those lifting weights will differ dramatically from endurance exercise athletes. In our case, we are mostly concerned with getting in high quality fast digesting leucine-containing pre workout protein, as well as moderate-high glycemic index pre workout carbs with minimal fibre in order to boost performance and create an anabolic environment to further boost muscle gains. In this video I’ll go through the best pre workout meal based on several studies, and provide you guys with some other options for pre workout meals that you can use to help get more bang for your buck in every workout. As always, if you enjoyed this video then please don’t forget to give the video a like, leave a comment, and share the video! Thanks for watching! STUDIES: https://www.ncbi.nlm.nih.gov/pubmed/16686554 https://www.ncbi.nlm.nih.gov/pubmed/11158939 https://www.ncbi.nlm.nih.gov/pubmed/1860741) https://www.ncbi.nlm.nih.gov/pubmed/11440894/ https://www.ncbi.nlm.nih.gov/pubmed/16686554 https://www.ncbi.nlm.nih.gov/pubmed/11158939 Ivy J, Portman R. Nutrient Timing: The Future of Sports Nutrition. North Bergen, NJ: Basic Health Publications; 2004. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2575187/#B31 https://www.ncbi.nlm.nih.gov/pubmed/11158939
Views: 278958 Jeremy Ethier
Uneven Abs: The 3 Main Types and How to Tell Which One You Have
 
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If you’ve ever lowered your body fat enough, you may have noticed that you have uneven abs (or “crooked abs”). In this video I’m going to discuss how to fix uneven abs. There are a variety of types of uneven abs, with each having their specific causes for being uneven. Uneven abs can be caused by genetics, uneven fat distribution or unbalanced training, improper mind-muscle connection, and body imbalances like scoliosis. Unfortunately, if you have staggered abs (not lined up from side to side), this cannot be fixed as this is determined genetically. But don’t worry, if you get your body fat down to a low enough level, even uneven abs are very attractive and in fact most people have asymmetrical abs as opposed to perfectly symmetrical. 0:47 = Misaligned abs from side to side (1st type) 1:57 = Uneven abs from top to bottom (2nd type) 3:30 = One side of abs more defined than the other (3rd type) Link to stubborn fat video (couldn't link it in the vid): https://www.youtube.com/watch?v=GkUeZ1J2AWQ Hopefully you find this video useful to fix your crooked abs. Let me know if you have any questions in the comments below. As always don’t forget to give the video a like and subscribe for more content! And follow me on Instagram at @Jayethierfit for some more personal content.
Views: 411130 Jeremy Ethier
How Many Sets Are Needed to Maximize Muscle Growth? (Ft. Brad Schoenfeld)
 
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When it comes to developing the optimal training program, there’s several variables that need to be considered. One of the most important variables is “how much volume per week” should you do, or “how many sets per muscle group” should you do for hypertrophy. Despite its importance, there actually isn’t much applicable research out there on this topic. Luckily, Dr. Brad Schoenfeld has recently published a meta-analysis on this exact topic and discusses his results with me in this video. We’ll go through how many sets per muscle group per week is best for hypertrophy, and how this differs between various muscle groups and your training experience. By the end of it, you should have a much clearer idea as to how many sets you should do or how much volume you should be performing in your workouts. TIME STAMPS: 0:00 - Intro 1:05 - Results of Brad's meta-analysis 2:19 - Lower volume workouts 3:15 - Optimal # of sets to maximize muscle growth 5:20 - How to use periodization with volume (# of sets) 7:27 - Is periodization necessary for beginners? 8:48 - Does the optimal # of sets vary for different muscle groups? 10:00 - Increasing # of sets for lagging muscle groups? 11:15 - Optimal # of sets for trained vs untrained individuals? 12:32 - Summary 13:27 - Outro LINKS TO BRAD’S BOOKS: http://www.lookgreatnaked.com/Science_and_Development_of_Muscle_Hypertrophy.php http://www.lookgreatnaked.com/MAX_Muscle_Plan.php FOLLOW ME ON IG/FB: INSTAGRAM: https://www.instagram.com/jayethierfit/ FACEBOOK: https://www.facebook.com/Jeremyethierfit/ MY WEBSITE: https://builtwithscience.com LINK TO BRAD’S META-ANALYSIS: https://www.ncbi.nlm.nih.gov/pubmed/27433992 MUSIC: Soundcloud.com/lakeyinspired Lakey Inspired – “Going up”
Views: 346981 Jeremy Ethier
CRAZY 3 Month Transformation: Step-By-Step How I lost 23 lbs and 10% Body Fat
 
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This is my crazy 3 month transformation from fat to fit. It’s pretty crazy how much my body changed in such a short amount of time, but it also shows what you’re capable of if you work smart and stay consistent. My body transformed from 185 lbs down to 165 lbs, and I dropped 10% body fat in the process. In this video I’m going to explain the exact protocols I used to achieve this shredded transformation. Take a look below for the different parts of the video: 2:32 - Weightlifting routine 3:47 - Diet/Macros 6:33 - Cardio Routine Please, as always, make sure that you give the video a like and don’t forget to support me by subscribing to my channel! I will continue to give out valuable, no BS information like this, as my goal is to help as many people as I can transform their bodies and to steer them away from all the lies that’s constantly marketed within the fitness industry.
Views: 325223 Jeremy Ethier