The Fastest Way to Get Stronger (WORKS EVERY TIME!)

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  • Published: 27 February 2019
  • Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter.

    Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift.

    To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.

    These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost.

    Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas.

    I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights.

    Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional.

    For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - http://athleanx.com/x/my-workouts
    Subscribe to this channel here - http://youtube.com/user/jdcav24
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Comments • 2 777

  • ATHLEAN-X™
    ATHLEAN-X™   8 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/how-to-get-strong

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Shashank Menon
      Shashank Menon  5 months back

      Fuck I missed out

    • Issa hair Ting
      Issa hair Ting  6 months back

      ok

    • joe haass
      joe haass  7 months back

      Hey Jeff I was hoping you could make a video on this. I’m just getting back into working out and I’ve been hitting my back harder than usual, only problem is I’m getting a lot of strain in a muscle below the shoulder. No matter what exercise I always run into this. Do you know what might be my issue? Thanks

    • Jalyn williams baseball highlights
      Jalyn williams baseball highlights  7 months back

      Hey Jeff, you should hire my boy waffles

    • Ant Dav
      Ant Dav  7 months back

      Humzini what’s the program lol

  • hi how are ya?
    hi how are ya?  14 hours back

    JoJo siwa intro?

    • Itz xAce
      Itz xAce  1 days back

      7:01 that thathathathathathatha that

      • Pete Pacheco
        Pete Pacheco  6 days back

        How about a workout where my only equipment is 10 x 10 space and bands?

        • thomas oliver
          thomas oliver  1 weeks back

          Bench press tripleseted with band pulls across chest and Olympic ring dips are epic!!!!!!!!!!!!!!!!!!

          • word peace 25
            word peace 25  1 weeks back

            Sgut the fuck up did not help me at alll i wanna take my view back

            • HH-G96
              HH-G96  1 weeks back

              I hate the way people see meat heads as some powerful brutes n see me as just some skinny guy when in fact I can hop over fences like nothing out run a dog and out box a meat head

              • Irish Supremacist
                Irish Supremacist  1 weeks back

                Listening to your definition of athleticism with a box jump or a 300m shuttle is ridiculous. There are limits due to several issues that keep people from vertical jump and foot speed. Injuries, age are some factors to be considered.

                • Mighty Albee
                  Mighty Albee  2 weeks back

                  Only two fitness channels I'm subscribed to, Neversate & Athlean-x

                  • ed
                    ed  2 weeks back

                    I trained like this with great results quickly, but left out the small things and got injured and lost all my gains. Fuck my life

                    • life is OK
                      life is OK  2 weeks back

                      You talk so much man

                      • Jason B
                        Jason B  2 weeks back

                        “They couldnt run a 300 yard shuttle in less than 45 seconds or box jump on anything over 40 inches.”

                        I feel personally attacked right now

                        • Stavros Vasileiadis
                          Stavros Vasileiadis  2 weeks back

                          that 'sissy' thing i hear in some videos makes me borderline unsubscribe.

                          • Enter The Dungeon
                            Enter The Dungeon  2 weeks back

                            I guarantee a, Current Events In The Online Fitness Community video, was made about this.

                            • DomXM
                              DomXM  3 weeks back

                              How would you do these exercises in a weekly routine though? If you’re doing leg day and wanna do squats and deadlifts, but deadlifts require your back and arms as well but what if they’re resting from your workout 2 days ago

                              • DomXM
                                DomXM  2 weeks back

                                @Carlos Alberto didn't answer my question though did it

                              • Carlos Alberto
                                Carlos Alberto  2 weeks back

                                I do all this as a full body routine, 1 hour every other day three days a week, pretty good routine IMO

                            • Peter Guzman
                              Peter Guzman  3 weeks back

                              Talk too much

                              • Zombie King
                                Zombie King  3 weeks back

                                Great video to me as I was going to start arnies blueprint but found compound exercises make a lot more sense to start out thank you for the vid....

                                • Zombie King
                                  Zombie King  3 weeks back

                                  Is it a good idea to do these 5 exercises in one day gym session.

                                  • Patrik Ramsay
                                    Patrik Ramsay  3 weeks back

                                    Hey Jeff, what do you think about replacing rows with power clean? I'm thinking you'd get benefits of the rows and some increased activation for calves that would otherwise be neglected?

                                    • Aaron jones
                                      Aaron jones  3 weeks back

                                      Super thank you that was the best tip for me I never heard that before I'm going for it 😃😃😄

                                      • Kanishk Kashyap
                                        Kanishk Kashyap  4 weeks back

                                        Please make a video on exercises to add

                                        • gaming guy g
                                          gaming guy g  4 weeks back

                                          Nice abs bro

                                          • Yorkshire Gold
                                            Yorkshire Gold  4 weeks back

                                            Glenn ross, former UK and Europes strongest man, weighed 1/4 tonne and deadlifted 3 Citroen saxos! My god was he fat and unhealthy! Strong as fuck though

                                            • Yorkshire Gold
                                              Yorkshire Gold  4 weeks back

                                              Agree with the list minus the chin up bullshit

                                              • Mariam 03:00
                                                Mariam 03:00  4 weeks back

                                                Hi Bro How Ar You? It Me
                                                "Poor & Smart Boy"
                                                :(

                                                • SUN light
                                                  SUN light  4 weeks back

                                                  1 like = 1 push up

                                                  i max do 20 in a row 😂 make me be more

                                                  • Let me sum this up for you
                                                    Let me sum this up for you  2 weeks back

                                                    54 in a row (diamond pushups)

                                                  • SUN light
                                                    SUN light  4 weeks back

                                                    @Sam Sayln i love that hurt after workout its like telling "you did great job"
                                                    btw if i do 200 now in a day imma lose my arms and shoulders

                                                  • Sam Sayln
                                                    Sam Sayln  4 weeks back

                                                    I did 255 in a day hurt like hell though took a couple days to recover while I was doing I was laughing about how much it hurts did it again recently didn't hurt as much

                                                  • SUN light
                                                    SUN light  4 weeks back

                                                    @Hammad Hyder i dont understand what you mean

                                                  • Hammad Hyder
                                                    Hammad Hyder  4 weeks back

                                                    Is This Video Is For Strength??!

                                                • Baron Gaillardet
                                                  Baron Gaillardet  1 months back

                                                  Many people say that doing the same workout two or more days in a row makes the muscle shrink means we can't train the same muscle the second day.Can you please explain that.While triceps are involved in almost all workouts.

                                                  • Die Soldaten sie SS
                                                    Die Soldaten sie SS  1 months back

                                                    I do all of these 😂

                                                    • Christian Ayala Cruz
                                                      Christian Ayala Cruz  1 months back

                                                      "2 things..." *does the devil's horns* I see you, Jeff

                                                      • JEPG G
                                                        JEPG G  1 months back

                                                        So by just doing these your body will look nice and balanced all over?

                                                        • bbqwhaaat
                                                          bbqwhaaat  1 months back

                                                          What do I do if I can't do a chin up?

                                                          • John Doe
                                                            John Doe  1 months back

                                                            The weighted chins are for those with no
                                                            below the belt body mass.

                                                            • FromBeToReality
                                                              FromBeToReality  1 months back

                                                              THUMBS UP!!!!
                                                              then watch!!

                                                              • stuckmannen
                                                                stuckmannen  1 months back

                                                                Bingo Bango 😎👌

                                                                • Armen Arakelian
                                                                  Armen Arakelian  1 months back

                                                                  I like all these except benchpress, bench is useless

                                                                  • Steve Parker
                                                                    Steve Parker  1 months back

                                                                    Progressive overload combined with Time under Tension, works over time every time.

                                                                    • Ugaitz Etxebarria
                                                                      Ugaitz Etxebarria  1 months back

                                                                      I genuinely thought that chin ups were pull ups for wimps. Pretty amazed at the amount of knowledge in each of his videos.

                                                                      • selfinflictedjoy
                                                                        selfinflictedjoy  1 months back

                                                                        10 min yoga for warm-up
                                                                        5x5 Weight Training SL
                                                                        20 min HITT Rowing Machine

                                                                        Best athletic workout I've ever experienced. Balance

                                                                        • eric vargas
                                                                          eric vargas  2 months back

                                                                          Nutrition is the main ingredient for strength besides exercise and good sleep if you want to know the inexpensive and possible way to take 20 servings of fruits and vegetables daily check out ericvargas.juiceplus.com and take a big step towards good health benefits that you will be pleased with. Checkout the site and discover /research this product and see for your self if you decide to move forward

                                                                          • Kani X
                                                                            Kani X  2 months back

                                                                            Man looks like a Pixar character

                                                                            • PK Avenger
                                                                              PK Avenger  2 months back

                                                                              i think we should combine Olympic weight lifting exercises with Strength exercises, like Push press, Snatch pull, power clean, push jerk, overhead squat, Clean pull etc. They require speed and Mobility as well as strength. What do you say?

                                                                              • Lidija Cullen
                                                                                Lidija Cullen  2 months back

                                                                                Hey

                                                                                • Zetsuke4
                                                                                  Zetsuke4  2 months back

                                                                                  Great preaching

                                                                                  • Alex
                                                                                    Alex  2 months back

                                                                                    The way you break down body building is poetic to say the least...

                                                                                    • The Benchmarker's Table
                                                                                      The Benchmarker's Table  2 months back

                                                                                      Clean and press is my fav compound move 😚

                                                                                      • Brandon
                                                                                        Brandon  2 months back

                                                                                        I'm getting stronger by doing tree work. You got to be 💪 to do 🌳 work.

                                                                                        • karima Chafia
                                                                                          karima Chafia  2 months back

                                                                                          Am I the only girl that watches Jeff regularly..

                                                                                        • Mr. Savage
                                                                                          Mr. Savage  2 months back

                                                                                          Who else is here because someone spreaded rumors about you in the weight room at school.????