7 "SISSY" Exercises for "BAD ASS" Muscle Gains!

  • Published: 25 April 2018
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    There are exercises you likely avoid because you either don’t want someone seeing you doing them or you have heard them called “sissy” exercises by other gym goers. In this video, I’m going to show you not only why you need to be doing these but how not doing these is actually holding back the muscle gains that you should be seeing from your workouts.

    There are 7 exercises in particular that I’m going to showcase. The first is the much maligned triceps kickback. This is supposedly one of those “muscle shaping” exercises for your triceps that is incapable of building muscle mass. This couldn’t be further from the truth. When you realize that heavy weights are not the only way to add mass, but focused tension to the working muscle then you see how powerful the kickback can become.

    Due to the fact that the triceps are being fully contracted through both elbow extension and shoulder extension, the long head of the muscle is maximally hit. Stop avoiding this exercise because you have to use lighter weights to perform it. Instead, try to generate as much tension as you can on every rep and you’ll start to see triceps size because of it.

    Next is the angle and devil exercise for your upper back. Here you are likely to use either 5 pound plates or nothing at all, showcasing yet again that heavy weights is not the only key to muscle growth. In this case, it should underscore just how imbalanced the strength is between your front sided muscles like your chest and shoulders and those in your upper back and give you even more reason to make sure you start doing more of these.

    The shoulder side lateral raise is another one of those exercises that people tend to want to load up to perform it with heavy dumbbells. The problem is, when you do this you wind up using a lot of momentum and ruining the focus on the side delt head. Instead, what you want to do is drop the ego and the weights you’re using to slow down the reps and force the middle delt to do more of the work. You should feel the incredible burn if you are doing this right.

    Next we have to hit the legs and here it is even harder to convince someone to use light weights to perform the exercises. In this case, the exercise itself is a tough pill to swallow since it is one of the classic old school exercises done in Jane Fonda aerobics, the side left lift. That said, you are likely going to be shocked by how weak you are in your muscles in and around the hip. Do 50 of these and see if you can tolerate the burn (or even complete all the reps).

    Finally, any exercise using the physioball may come with a stigma of being outdated or ineffective. Neither of these could be further from the truth. In fact, the physioball allows us the opportunity to do closed chain hamstring work without having to risk damage to our hip flexors from doing the standard machine version of the movement. We can also hit the often underdeveloped glutes for a double bonus on the equipment.

    If you are looking to get the most out of every single exercise you do and are less concerned about your ego since you’re focused on getting crazy fast muscle gains, then you should start training like an athlete. There are no unimportant muscles in the ATHLEAN-X program available at http://athleanx.com and your body will quickly realize it. Start training like a pro today and watch how quickly you make gains never thought possible.

    For more videos on the worst exercises to avoid and the best exercises for building muscle, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Comments • 2 358

    ATHLEAN-X™   7 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


    • john hanrahan
      john hanrahan  2 months back

      @Tamás Nyapi Unless you look like you're tuning up fir the Bolshoi Ballet, I wouldn't worry about it. Besides, you're there for YOU not them.

    • Operation Counter-Troll
      Operation Counter-Troll  3 months back

      I want that shirt, where'd you get it?
      Not to be nerdy, but this is going to sound Nerdy. It looks like a shirt a character in a game I have has.
      Yeah, that was pretty nerdy.
      On the upside, I no longer have nerd neck. Thanks for the vids.

    • Tamás Nyapi
      Tamás Nyapi  3 months back

      ATHLEAN-X™ I use the “yoga” ball every time for stretching my back and people look at me in the gym like I was sissy

    • King Yea Yea
      King Yea Yea  5 months back


  • TogashiJack
    TogashiJack  10 hours back

    How many jelly bean curls is Jesse doing these days?

    • Draxz
      Draxz  3 days back

      Would you recommend doing this on your "Off days"? So it's fatiguing on the big lifts the day of.

      • Tom Hocking
        Tom Hocking  3 days back

        Anyone else paranoid that doing these exercises someone will secretly film you doing them from the corner and upload it to gym fails

        • Zeeshan Memon
          Zeeshan Memon  1 days back

          Nah. Those kind of people and the viewers who'd think is a gym fail would always remain idiots. Know that you are better informed than those suckers.

      • Armdrag86
        Armdrag86  6 days back

        Women would run towards me like I was wearing Axe if I had Jeff's body and that shirt.

        • realSammyPasta
          realSammyPasta  1 weeks back

          But I don't wanna be a pirate!

          • Ralph Suny
            Ralph Suny  1 weeks back

            5:07 when she wants to get on top

            • Daniel Wawrzusin
              Daniel Wawrzusin  1 weeks back

              Fantastic video

              • Dark Emeraldo
                Dark Emeraldo  1 weeks back

                In other words masculine workouts are killing your gains.

                • D Lish
                  D Lish  1 weeks back

                  Bout to do all these tonight.

                  • Jogos Fishing
                    Jogos Fishing  1 weeks back

                    You should wear the shirt in every video.

                    • Stahlgewitter
                      Stahlgewitter  1 weeks back

                      I actually hung my head when I saw that stupid ass ball. sigh

                      • Michele Molina
                        Michele Molina  2 weeks back

                        Love the shirt almost as much as the advice!

                        • Dash X
                          Dash X  2 weeks back

                          Me: "Hey Jeff, that shirt makes you look like a pirate"

                          Jeff: "But I don't want to be a pirate"

                          • Jackson X
                            Jackson X  2 weeks back

                            P. E classmates: sissy.
                            Me 3 months later: what are you lookin at?

                            • newest bear
                              newest bear  2 weeks back

                              The complexity of workimg out often discourages me from working out. Knowing one day in doing a exercise that is a good one then the next day get told it's bad and then whst types of workout breakdowns work or not.

                              • Walter White
                                Walter White  2 weeks back

                                Try doing yoga moves and youll find out how weak u r

                                • Tom j
                                  Tom j  2 weeks back

                                  Thank you sir, im a fat bastard and old, trying tobe better

                                  • Jared Tansley
                                    Jared Tansley  2 weeks back

                                    Love every video I watch brother thank you.

                                    • FromBeToReality
                                      FromBeToReality  3 weeks back

                                      THUMBS UP because you look crazysexy in the blouse!!!!!! AND for your crazysexy attitude!!!!

                                      AS USUAL, EXCELLENT VIDEO.


                                      • John Doe
                                        John Doe  3 weeks back

                                        Jeff really be going to the gym after fighting at Lexington.

                                        • msmith0043
                                          msmith0043  3 weeks back

                                          All muscles matter

                                          • Vicki Ignaszak
                                            Vicki Ignaszak  3 weeks back

                                            Glad I'm not alone in feeling embarrassed at how little weight I need for side lateral raises. Even back when I was 17 and working out 5 days a week I never could go above 10 lb. dumbbells. Always felt pathetic that I had to work up to that and originally could only do 5 lbs. on each side. I guess as a 5'3 woman who hasn't been working out much lately I shouldn't feel bad for having to go back to using 5 lb dumbbells for that.

                                            I really need to start doing more of those, I've avoided those for so long because of how low a weight it requires. I should really start doing them again, I miss the deltoid definition I used to have.

                                            • Hayes Dabney
                                              Hayes Dabney  3 weeks back

                                              All muscles matter. Hmm. Sounds familiar.

                                              • Hayes Dabney
                                                Hayes Dabney  3 weeks back

                                                You're the man. Make it real.

                                                • Christel Bitoon
                                                  Christel Bitoon  3 weeks back

                                                  I think Jeff is just making those faces and he’s not actually tired from these exercises... the guy is a beast!

                                                  • Michael Chandra
                                                    Michael Chandra  3 weeks back

                                                    How bout cheat lateral raise? Is it good or not?

                                                    • Wayne Skurrie
                                                      Wayne Skurrie  4 weeks back

                                                      Cheers mate

                                                      • Dien M
                                                        Dien M  4 weeks back

                                                        Now...what is my beautiful man Jeff wearing??🤭🤭🤣🤣🤣
                                                        I love youu Jeff💜💚💛🧡

                                                        • Joey Sals
                                                          Joey Sals  4 weeks back

                                                          Jeff your the man I can’t get enough of your training videos & your knowledge...I served in the Marines and am just coming back to the gym after spending the past few years in PT for back/spine injuries, you motivate me brother thank you!! Most important piece of advice I took away from your videos “leave your ego at the door” and that doesn’t just apply to the gym fellas!

                                                          • Pablo Alien
                                                            Pablo Alien  4 weeks back

                                                            The first exersice it's like a imposible dip in calisthenics

                                                            • Ganan Frost
                                                              Ganan Frost  4 weeks back


                                                              • Michael Snowden
                                                                Michael Snowden  1 months back

                                                                When should you perform the exercises?

                                                                • Josh Magee
                                                                  Josh Magee  1 months back

                                                                  Can anyone help with how best to program these exercises? I'm assuming 2-3 sets with one minute rest in between each set?

                                                                  • Prithvi Subba
                                                                    Prithvi Subba  1 months back

                                                                    One of your best videos. Keep that shirt. It says you don't give a damn to what the world thinks if it makes you feel good.

                                                                    • JohnstasBACK
                                                                      JohnstasBACK  1 months back

                                                                      he looks like he's from game of thrones

                                                                      • danteelite
                                                                        danteelite  1 months back

                                                                        Gotta work those glutes.
                                                                        In the words of Whitney John's;
                                                                        "Do it for the THRUST!"
                                                                        I work my glutes and hamstrings with 0 embarrassment because I do it for the *thrust!*
                                                                        Thanks Whitney. My lady friends also thank you. Way to step a brothers game up. Thanks for looking out for us.

                                                                        • MERK RETRO
                                                                          MERK RETRO  1 months back

                                                                          I know so little about my body that I would have never thought the tricep kick back makes me "look like a sissy"

                                                                          • Sebastian Hood
                                                                            Sebastian Hood  1 months back

                                                                            Expected to see Face Pulls.

                                                                            • MrJoeyBoombotz
                                                                              MrJoeyBoombotz  1 months back

                                                                              Jeff is the most 'bad ass' PT/trainer in the world. God Bless him.

                                                                              • travis berry
                                                                                travis berry  1 months back

                                                                                Go the jane fonda, been do this one for 4 weeks at the gym because of your knee pain video. Has helped so much after the first week i could complete 3x10 reps squats just bar no pain, now doing same reps and 50kg (around 25 pounds) and looking at going up in weight again.

                                                                                • mostmost1
                                                                                  mostmost1  1 months back

                                                                                  That phisio ball burns your hamstrings

                                                                                  • Simply Drug Addict
                                                                                    Simply Drug Addict  1 months back


                                                                                    • Wisam Souki
                                                                                      Wisam Souki  1 months back

                                                                                      Seinfeld donated the shirt

                                                                                      • Joel Hewitt
                                                                                        Joel Hewitt  1 months back

                                                                                        Hip thrusters should be one

                                                                                        • jared nun
                                                                                          jared nun  1 months back

                                                                                          Gains over gazes.

                                                                                          • Jean Louis
                                                                                            Jean Louis  1 months back

                                                                                            Jeff Cavalier is not exactly the Boogeyman......he's the guy who TRAINS the Boogeyman

                                                                                          • James Keegan
                                                                                            James Keegan  1 months back

                                                                                            Love the shirt, actually and yes, have done (and still need to ) the sissy or compensatory exercises. Thanks for the video.