Do This BEFORE Every Workout! (Guaranteed Gains)

  • Published: 16 May 2018
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    If you do this before every workout you do, I guarantee you will get better gains in no time. I’m not talking about a secret exercise or workout that will pile on slabs of muscle simply by performing 3 sets of 12 reps. No, it’s actually much simpler than that. That said, it’s not going to be easy. In this video, I’m going to make you aware of your own efforts in the gym and hopefully reveal to you how much more you have to give.

    Do I think you are purposely holding back? Not really. I think that many of us simply get comfortable in our workouts. We start to call them workout routines. Nothing should be routine about your training other than the fact that you routinely show up to perform them. When it comes to your intensity levels however when doing your workouts I would bet that you are likely falling a little short in that department.

    I showcase resident ATHLEAN-X trainees Jesse and all pro steelers wide receive Antonio Brown here to point out the difference in training intensity and effort. You can see in a simple landmine plyo just how much effort Jesse was holding back in comparison to Antonio. It’s not that Jesse is lazy or any less committed to wanting to look better. The difference is in the actual work that gets put in when it’s go time and action has to trump desire.

    Antonio Brown’s workout is full of high effort intensity from the first set to the last. Just like on the field, he takes no plays off. He practices like he plays. He trains like every set matters, which it does if you have been watching this channel for any length of time. I say all the time, you can either train hard or you can train long but you can’t do both.

    Once Jesse became aware that his workout intensity wasn’t what it should be, he was instantly able to put in more effort and get much more from the exercise he was doing. And that’s the thing, there is no secret exercise that is meant to force effort. Even a one thousand pound squat performed with crappy quarter rep range of motion is not going to demand a response from your muscles to dramatically improve your body and appearance.

    You have to use full range of motion and use focused effort and intensity that allows you to get the most out of every single rep you do in your workout. This doesn’t mean that you necessarily have to train to failure on every set. If you are training for power for example you wouldn’t want to take your sets to failure. This could create compromised safety since your muscle fatigue could not only impair your explosiveness but also your ability to land safely as in the exercise shown.

    Regardless, the key is that you become self aware of your own efforts before every workout that you do. Once you know that you can likely fall into the trap of taking sets and reps off then you will be more likely to intervene and not do this. Your own conscious awareness of your body’s desire to seek shortcuts should be enough to keep you focused on preventing this path from being taken. From here, it’s all about accumulating more and more of these high quality sets over time.

    The more quality and intensity you can deliver in your training over the course of workout to workout then the faster you will see muscle and strength gains from your efforts. If you are looking for a program that lays out the exact exercises and sets for you to do every single day, head to and get the ATHLEAN-X Training System.

    For more videos on how to increase your strength and muscle mass and the best workouts for building muscle fast, be sure to subscribe to our channel here on youtube at
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Comments • 2 914

    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!

    • iamsmartmethinks
      iamsmartmethinks  1 months back

      This is why you rock bro. No bs, old school. None of this fad crap or mainstream status quo junk

    • LightFire 007
      LightFire 007  7 months back

      @ATHLEAN-X Thats gotta be one of the best most honorable clickbaits i've ever seen in my life... Way to take an annoying time wasting habit of trickery youtubers play on viewers and turn it into something productive and valueable. Bravo dude!!

      hahahaha do this before every workout hahaha thats funny

    • Krisztian Pasztor
      Krisztian Pasztor  7 months back

      Thank you for being a positive influence.

  • Andy Taylor
    Andy Taylor  6 days back

    Man Jeff you are the truth.

    • G. Moore
      G. Moore  1 weeks back

      Great point. You get out what you put in. Same in other areas of life actually. Step 1 though is ..get off Youtube and off your ass. I will do that just as soon as i chk out one more video..

      • rvz77
        rvz77  1 weeks back

        Isnt that bad for the knees???

        • michael
          michael  2 weeks back

          They put in the effort.

          • Ricky López
            Ricky López  2 weeks back

            Click bait after click bait video from this stupid clown, no wonder he’s the worst youtube trainer in my opinion. Fuck you, Jeff!

            • Andreas Johansson
              Andreas Johansson  2 weeks back

              This is the best video so far! Great motivation build from knowledge

              • IBennx77I
                IBennx77I  2 weeks back

                Free real estate

                • THE HAMZA IMRAN
                  THE HAMZA IMRAN  2 weeks back

                  I gave my everything on my first day of gym, my legs got so sore that i legitimately couldn't walk properly and even struggled to change position while sleeping. I took off a week and joined later and did lesser than day 1 and now i am regular and give my best.

                  • ZXC22
                    ZXC22  2 weeks back

                    Jeff can u turn the intro volume down a few clicks! It always blows my speakers and eardrums.

                    • Aleksa Stanisic
                      Aleksa Stanisic  3 weeks back

                      Bro, you don’t know how much did you help me💪🏼

                      • Raymond
                        Raymond  3 weeks back

                        Do you recommend doing exercises like this if you are in your late 40s?

                        • Kool-Aid Man
                          Kool-Aid Man  3 weeks back

                          Face on the thumbnail is the face I make when I nut. The resemblance is uncanny

                          • Lewis Miranda
                            Lewis Miranda  3 weeks back

                            Absolute truth. Did just this before watching the video. Gave max effort... And doubled my reps!! I'm still a beginner, but was shocked. Thank You Jeff, for all you do.

                            • The American Shepherd
                              The American Shepherd  3 weeks back

                              I'm too heavy to jump like that with both my legs.

                              • Jedislayer
                                Jedislayer  4 weeks back

                                One year later still can’t do this exercise 😭😭😭😭

                                • Terrence Odonnell
                                  Terrence Odonnell  4 weeks back

                                  Dude you are the man. So informative and helpful

                                  • GameWatch
                                    GameWatch  4 weeks back

                                    Instant weight loss, have a shit before hitting the scale

                                    • Manu Athanazio
                                      Manu Athanazio  4 weeks back

                                      That is the secret to achieve anything in life. ⭐🛸
                                      Although... I have to confess: With out a personal trainer I have no motivation what so ever. It feels like loneliness has a heavy weight of its. own ,seriously.

                                      • Patrick Grommelt
                                        Patrick Grommelt  4 weeks back

                                        The list of what we already should do is longer than 24h... i'll better do my face pulls

                                        • Dominic Inman
                                          Dominic Inman  4 weeks back

                                          Is it a t-shirt optional gym?

                                          • Thomas Jefferson
                                            Thomas Jefferson  1 months back

                                            Here I thought this was going to be a warm up video.

                                            • Reggie Doss
                                              Reggie Doss  1 months back


                                              • 33X 33X
                                                33X 33X  1 months back

                                                This video changed my life forever

                                                • Gar La
                                                  Gar La  1 months back

                                                  Of course most people don’t train “As Hard As They Can” most people are just trying to get in shape, or stay in shape, most of us aren’t playing Professional Football, or Competing in the Olympics ! 🙄

                                                  • Gar La
                                                    Gar La  4 weeks back

                                                    Edolloz1191 Only someone who is filled with anger and hate, starts a rebuttal with calling someone that they don’t even know, fat and lazy.

                                                  • Edolloz1191
                                                    Edolloz1191  4 weeks back

                                                    @Gar La I'm not angry whatsoever. I posted a rebuttal to your comment, and it still stands. I'm not angry at you or towards you, I hold no ill will, but excuses won't help you in the gym, or in a broader sense, life. If you play football, leave everything on the field, don't give up in the 4th quarter because it's hard, or you're tired.

                                                  • Gar La
                                                    Gar La  4 weeks back

                                                    Edolloz1191 Stop Being So Angry And Hate filled ! Not good for your health, or good for anyone who comes in contact with you.
                                                    Cheers 🍻

                                                  • Edolloz1191
                                                    Edolloz1191  4 weeks back

                                                    Stop being fat and lazy. Train as hard as you can so at the end of the day you'll know you put forth your maximum effort. It's not about training as hard as two time Pro Bowler, it's about training as hard as YOU can train, pushing YOUR body and YOUR mind to the limit

                                                • Stephen C
                                                  Stephen C  1 months back

                                                  I switched over to mountaindog1 for my workout advice. 👍🏻

                                                  • Abinadi Porras
                                                    Abinadi Porras  1 months back

                                                    Dang this gave me such a motivation boost thx man! Ill literally watch this 24/7

                                                    • ivan smith
                                                      ivan smith  1 months back

                                                      Fine line between muscle stimulation and muscle destruction. A multi million dollar contract is some serious motivation vs a dude trying to look good on the beach.

                                                      • Peter Legge
                                                        Peter Legge  1 months back

                                                        Maximum effort 💪
                                                        Love it 👊

                                                        • トキ
                                                          トキ  1 months back

                                                          So what’s the difference between effort and overtraining?

                                                          • Alec Ferguson
                                                            Alec Ferguson  1 months back

                                                            Next too hard hurts gains

                                                            • Roldan Sia
                                                              Roldan Sia  1 months back

                                                              When is the best time to work out going to the gym after hernia operation? Thanks

                                                              • Simply Drug Addict
                                                                Simply Drug Addict  1 months back

                                                                Wow, thanks dad. I mean Jeff

                                                                • phillrob000
                                                                  phillrob000  1 months back

                                                                  This video was great. Bitch slap of truth right there

                                                                  • why o why
                                                                    why o why  1 months back

                                                                    You can apply this philosophy on your academics

                                                                    • Damien Mason
                                                                      Damien Mason  1 months back

                                                                      That exercise isnt necessary period. The only result out of that is injury.

                                                                      • Houston Fit Five
                                                                        Houston Fit Five  1 months back

                                                                        By far my favourite video of yours, and I watch a lot of your stuff. I wish I could make this video my wake up alarm. Just to remind myself to never slack off, ever. Beast.

                                                                        • Technologic
                                                                          Technologic  1 months back

                                                                          how breathing wrong is KILLING your GAINS - Jeff

                                                                          • med K2
                                                                            med K2  1 months back

                                                                            2:52 pewdiepie fans exposed 😂

                                                                            • pablo garcia
                                                                              pablo garcia  1 months back

                                                                              Is it bad if i train every single day i dont get sore but i have bin lately i am l80lbs 5"8 17 lol

                                                                              • Nag Rajan
                                                                                Nag Rajan  1 months back

                                                                                Super awesome motivational tip to perform well. Thank you

                                                                                • HunterDoesFootball
                                                                                  HunterDoesFootball  1 months back

                                                                                  I tried this exercise once.

                                                                                  Now I‘m in a wheelchair

                                                                                • Catalyst Hypnosis
                                                                                  Catalyst Hypnosis  1 months back

                                                                                  Jesse looks like he is on heroin or vegan i can never tell the difference

                                                                                  • Jason Carr
                                                                                    Jason Carr  2 months back

                                                                                    Ahah hahahahaha Jesse

                                                                                    • Starrukin
                                                                                      Starrukin  2 months back

                                                                                      That knee scratch was the point of video?

                                                                                      • Linda Galvez
                                                                                        Linda Galvez  2 months back

                                                                                        Pretty sure God is blessing you in a big way for blessing others so selflessly as u do your followers. Great content. Thank u.

                                                                                      • Shinji Li
                                                                                        Shinji Li  2 months back

                                                                                        I always thumbs-up Jeff's video before clip starts (y)

                                                                                        • Abu Dina
                                                                                          Abu Dina  2 months back

                                                                                          Once again you hit the nail on the head..... it takes real courage to break those mental barriers.......