Do This BEFORE Every Workout! (Guaranteed Gains)

  • Published: 16 May 2018
  • Get serious gains in 90 days -
    Subscribe to this channel here -

    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 RUclip at
  • Hobbies and Style Hobbies and Style

Comments • 3 091

    ATHLEAN-X™   11 months back

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

    • Ricardo Rivera
      Ricardo Rivera  3 months back

      Everything you said, I agree with. Now my question is, is it possible that when you start working out, and start with taking testosterone pills and protein shakes,is that intake early on, is not really beneficial for you? I only ask, because I like to start natural, and noticed that my friends that don't start natural, usually burn out quicker than me when they run out of pills or protein. Or is that just mental?

    • iamsmartmethinks
      iamsmartmethinks  5 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  11 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  11 months back

      Thank you for being a positive influence.

  • MegaMan11
    MegaMan11  7 hours back

    Hes right for both working out and just life, something im going to do my best to keep in mind every day.

    • R B
      R B  5 days back

      Big Athlean-x fan but this is a dangerous message, really need more emphasis on keeping good form because there's a good percentage of the population out there (especially amongst this audience who dont have a trainer / physical therapist watching them) who will push themselves into injury

      • JessM Solis
        JessM Solis  1 weeks back

        Are these videos recommended for women as well???

        • MaverickV4134
          MaverickV4134  1 weeks back

          Poor Jessie lol

          • Julian Johnson
            Julian Johnson  2 weeks back


            • Max Svensson
              Max Svensson  2 weeks back

              Thank you

              • Wilson Montufar
                Wilson Montufar  2 weeks back

                Jeff gracias x el video pero creo deberías hacer unos video de motivación para escuchar 1 y otras vez para saber siempre cual el motivo que vas al Gym a dar 100%

                • Gini e
                  Gini e  3 weeks back

                  I smoked marijuana before working out and it did nothing why you lie jefferson

                  • vernon helms
                    vernon helms  3 weeks back

                    This is good advice thanks

                    • Chantelle Nevell
                      Chantelle Nevell  4 weeks back

                      On ya Jesse!!!

                      • R4c00n
                        R4c00n  1 months back

                        Who else was expecting pre workout face pulls before it started? Lol

                        • T Carter
                          T Carter  1 months back

                          This is the best clickbait heading / actual content I've seen. Thanks!

                          • ViNCe
                            ViNCe  1 months back

                            You right🤙🏽

                            • Iftekhar Ahmed
                              Iftekhar Ahmed  1 months back

                              these click bait titles are annoying

                              • khalid Hilmi
                                khalid Hilmi  1 months back

                                this is a good advice when you do everything in life not just working out

                                • Brandon Dye
                                  Brandon Dye  1 months back


                                  • Rajat Pangtey
                                    Rajat Pangtey  1 months back

                                    "practice like you play"
                                    this one I'll try to remember for my whole life

                                    • Rajat Pangtey
                                      Rajat Pangtey  1 months back

                                      "put your head through the ceiling in each workout" - jeff

                                      • I commented • 7 years ago

                                        As a motivation to train harder, I decided to delete all of my downloaded porn videos...

                                        I deleted some, though.

                                        • Lance Storm
                                          Lance Storm  1 months back

                                          That's a trippy looking exercise

                                          • Did You Know?
                                            Did You Know?  2 months back

                                            I just did jumping split squats today and realized that I have been butchering the form

                                            • Broonzied
                                              Broonzied  2 months back

                                              My knees really don't want to do that.

                                              • Straight Talk Keto With Anita

                                                Omg I am doing this

                                                • jjcampbell80
                                                  jjcampbell80  2 months back

                                                  As I mentioned before, I hope AB paid you up front 👍

                                                  • PANDAPIGEONPOWPOW 38
                                                    PANDAPIGEONPOWPOW 38  2 months back

                                                    Much better

                                                    • mousebillie
                                                      mousebillie  2 months back

                                                      Best advice ever. Starting to see results. Thanks

                                                      • Joe Truth
                                                        Joe Truth  2 months back

                                                        Still waiting to hear what we do before the workout

                                                        • 3kpuregold
                                                          3kpuregold  2 months back

                                                          I just need to know what the exercise is called!

                                                          • Iulian Mihaita
                                                            Iulian Mihaita  2 months back

                                                            Awesome man... i will do my best i promise!

                                                            • FromBeToReality
                                                              FromBeToReality  2 months back

                                                              THUMBS UP!!!
                                                              then watch!!!

                                                              • Daveed da sick
                                                                Daveed da sick  2 months back

                                                                Does Antonio brown even play anymore?

                                                                • Ysmael Tolibas
                                                                  Ysmael Tolibas  2 months back

                                                                  I'm 15 my goal is to become aesthetic someday

                                                                  • Jeremy Paul
                                                                    Jeremy Paul  2 months back

                                                                    I totally get giving best effort...How would you compensate for an off day, where you are feeling weak or not 100% but you still made it to the gym to work out? What if your best effort is less than your normal output?

                                                                    • Anonymous Anonymous
                                                                      Anonymous Anonymous  2 months back

                                                                      What does this workout?

                                                                      • Gabe
                                                                        Gabe  2 months back

                                                                        Unleash the beast!

                                                                        • Luke Cabell
                                                                          Luke Cabell  2 months back

                                                                          jessie with the bunnies in the second set

                                                                          • Maanas Vohra
                                                                            Maanas Vohra  2 months back

                                                                            This can be watched as a motivational video. Dayum!

                                                                            • Rocky Brown
                                                                              Rocky Brown  2 months back

                                                                              150% the truth

                                                                              • rockinrowdyjimmyd
                                                                                rockinrowdyjimmyd  2 months back

                                                                                But at what point & when do you know you put in all you got?

                                                                                • Hoss V11
                                                                                  Hoss V11  3 months back

                                                                                  So great, so truthful, yet most of us fail.

                                                                                  • Mohamed Aalif
                                                                                    Mohamed Aalif  3 months back

                                                                                    @athlean-x do you know how to recover completely from an MCL sprain ? I have done a lot of physiotherapy therapy and its almost 8 months now.. and its not getting completely better

                                                                                    • Jewelle Casa
                                                                                      Jewelle Casa  3 months back

                                                                                      i tried this exercise once

                                                                                      now it's my soul commenting here

                                                                                      • Sloppify
                                                                                        Sloppify  3 months back

                                                                                        This concept is huge. I see people at the gym all the time, fiddling with their playlists, fiddling with their phones, chatting between sets, etc. The key is to FOCUS. Which most people don't do. Don't believe me? Look at Bruce Lee.

                                                                                        • Charles Gore
                                                                                          Charles Gore  3 months back

                                                                                          Sounded like you cracked every knuckle of his on that fist bump lol.

                                                                                        • moestavernprankcall
                                                                                          moestavernprankcall  3 months back

                                                                                          I have a gripe - you saying actually 419 times in a row. Jesus Christ

                                                                                          • Walker Texas Ranger
                                                                                            Walker Texas Ranger  3 months back

                                                                                            I’m guessing it’s sleep
                                                                                            I was completely wrong

                                                                                            • Key2theUniverse
                                                                                              Key2theUniverse  3 months back

                                                                                              Camera angle