The 6 Best Lifts for NEW Muscle Growth (GUARANTEED!)

  • Published: 19 May 2019
  • Even if you’ve been performing the best lifts and exercises for muscle growth, you may not be seeing all the gain you should be from your training. In this video, I’m going to show you the 6 best lifts you can add to your main foundational strength exercises to get much more from them. You have to remember, you are and always will be only as strong as your weakest link. The goal of this collection of movements is to show you how to strengthen those weak links once and for all.

    We start with the deadlift. One of the hardest parts of this exercise is the initial break of the bar off the ground. It is literally why this movement is called the deadlift since this requires that you are able to perform this from a dead stop without momentum. The ability to do this well is going to depend on your ability to drive force into the ground through your legs and to have strength and stability in your upper back when you pull.

    If you find that you are not able to drive through the ground with force, you will want to start incorporating heavy dumbbell lunges as an accessory movement in your leg training. The lunge forces you to have to push hard through the foot into the ground to not only drive the weights you are holding but your entire body back up to a standing position. You want to handle heavier weights than you are used to in order to get the most carryover to the deadlift.

    On the other hand, if you are able to generate good force through your feet but cannot maintain the stability of your upper back through the initial pull then you need to do something about this. I found that the chest supported barbell row was one of the most helpful accessory exercises I could do to improve this. By removing the legs from the equation, I learned how to be able to pull heavier weights with just the strength of my back, so that when the legs were added back in as during the deadlift, I was able to pull significantly more weight as a whole.

    The squat is another movement that can be aided with the right accessory lift. Here you want to figure out a way to strengthen your glutes since they need to be the main driver and initiator of the upward lift of the bar from the bottom of a squat. The weighted hyperextension is a great way to do this.

    To improve your ability to do the overhead shoulder press you want to consider just how much your body will rely on your feet and legs if you give it a chance. Even if you are not doing a push press and are trying to be more rigid with your form by performing a strict press, the ground reaction forces initiated during any standing variation of the press is going to incorporate the legs too much. In order to get stronger in the OHP you would want to sit down and perform a Z press as shown to isolate the strength of the shoulders.

    The video wraps up with discussions of how to improve scapular strength for the pullup by doing weighted scap pulls as well as the face pull for improving pretty much every lift you do. The main point is, there are big lifts that you should be including in your training in order to compliment the heavier compound foundational movements in your training. Doing them both will make your performance on the big lifts improve that much faster.

    For a complete training program that not only trains you with the big lifts but shows you the right accessory exercises to take your gains to another level faster, be sure to click on the link below to head to where you can start training like an athlete today.

    For more videos on how to get stronger and the best way to perform a deadlift, be sure to subscribe to our channel here on RUclip via the link below and turn on your notifications so you never miss a new video when it’s published.

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Comments • 1 432

    ATHLEAN-X™   5 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. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    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…

    • Raul De Abreu
      Raul De Abreu  2 months back

      Yes Master Jeff... I will do!!!

    • AverageJak
      AverageJak  4 months back

      sitting on the floor with striaght legs is really not a good idea. better to just to sit in a chair position. theres jsut too much chance that momentum will move you out and then all of a sudden youre in trouble. Jeff is good 80% of the time.. but in trying to create videoes over 7-8 years.. he either has to regurgitate stuff again, contradict himself, or come up with random stuff.. bottom line.. most people here want to look good, get bigger and also stay healthy.. you dont need to do all this random crap to achieve that. if you look at jeff. decent arms, ok chest.. but really poor back, and poor legs.. hes not the defintion of a great physique.. hes just super cut.. how small does he look with his t shirt on??

    • Okasha Zia
      Okasha Zia  5 months back

      can believe your 41 years old amazing body bro😎

    • AlexByxor
      AlexByxor  5 months back

      Jeff! I always get pain in my wrist when I do pushups but I never get it when I do other exercises like incline dumbbell press. Do you have any idea why?

  • Zetsuke4
    Zetsuke4  2 days back

    This is sooo good

    • Zetsuke4
      Zetsuke4  2 days back

      This is so informative I learned a lot

      • Cameron Pitts
        Cameron Pitts  2 weeks back

        He does face pulls with a single rope in this video. Interesting.

        • Alejandra Quintero
          Alejandra Quintero  3 weeks back

          I made super quick gains in the facepulls. I hardly was able to do 20lbs when i started.

          • dwgharleyrider
            dwgharleyrider  3 weeks back

            Jeff you are awesome and thank you so so much for all your videos and coaching. You make it easy for someone like me to get motivated and have the proper knowledge to get into the gym and finally get headed in the right direction.

            • Carlos perez
              Carlos perez  3 weeks back

              Thanks Jeff definitely will be adding these exercises to my routine.

              • Christaki
                Christaki  4 weeks back

                I trained only facepulls everyday for a year and here's what happened...

                • Paul Swanepoel
                  Paul Swanepoel  4 weeks back

                  Solid info! Thank you Brother Jeff

                  • Jose Julian Rodriguez Ortiz

                    No one realized that Jeff is really small, but he has impresive arms

                    • PuffTheMagicHobo
                      PuffTheMagicHobo  1 months back

                      Why are your face pulls narrow here

                      • Андрей Артур Павловский

                        1. facepulls

                        2. facepulls
                        3. facepulls
                        4. facepulls
                        5. facepulls
                        6. facepulls

                        • Daniel Carroll
                          Daniel Carroll  1 months back

                          So I love everything you say about building the supporting muscle groups, but I'm pretty sure it was face pulls that buggered my deloid and bicep tendons. I've been working with ART and massage to release it all, but it's taking a while. I think it's important to stress that if you're new to face pulls that one should really start out light. I had no strains or pulls, it all just seized up as I have never done face pulls before. Admittedly, something may have been askew in there prior, but it was more than likely the pulls that light the fire.

                          • Ajay Rathore
                            Ajay Rathore  2 months back

                            In India lowest plate weighs 11pounds

                            • koreankid38
                              koreankid38  2 months back

                              Do rack pulls help with dead lifts for upper body stability?

                              • Matyáš Svoboda
                                Matyáš Svoboda  2 months back

                                you should eat more Jeff u r not growing anymore u stucked

                                • Max Power
                                  Max Power  2 months back

                                  Will facepulls help with your sex life.....of course. lol

                                  Aug 23 2019

                                  • Kedar B
                                    Kedar B  2 months back

                                    Hey Jeff,

                                    A long-time fan of the channel. Love your videos and that you help so many people improve the quality of their lives through fitness and real advice.

                                    I was wondering, would the Z press have any kind of effect on the sacrum?
                                    Should you avoid it if you have problems in your sacrum or feel uncomfortable sitting with your legs out in front of you?

                                    Cheers and much love from India!

                                    • Harm Enforcer
                                      Harm Enforcer  2 months back

                                      Face pulls are probably written in most religious books and have been passed down through oral tradition for thousands of years.

                                      • mario balderrama
                                        mario balderrama  2 months back

                                        Sheeeeh!!! It's a workout alone listening to your slobber mouth,,,little man.

                                        • TacoStanMan
                                          TacoStanMan  2 months back

                                          Me: “Okay, I’ll scroll through Jeff’s channel and add potentially useful videos to a playlist”

                                          Also Me: *adds every single video I come across*

                                          • Luis Padilla
                                            Luis Padilla  2 months back

                                            "When you're deep you cant get out of the whole" A.K.A No pullout game.

                                            • Warrior At The Wall
                                              Warrior At The Wall  2 months back

                                              Great tips!

                                              • Phill Mosher
                                                Phill Mosher  2 months back

                                                Thank you! My Son's and friends referred me to your video. I include the face pull after all my work outs and I've also added those wonderful Barbell hip thrust to my leg days... I've killed my legs every time! Thank you for what you do!

                                                • Ed B
                                                  Ed B  3 months back


                                                  • Money Mac
                                                    Money Mac  3 months back

                                                    Squeeze your butt cheeks together - Jeff C Athleanx. Com

                                                    • Naveen Reddy
                                                      Naveen Reddy  3 months back

                                                      Notes to Self:
                                                      Accessory lifts for Deadlifts:
                                                      - Chest Supported Row for Upper body strength and stability for Deadlifts 1:31
                                                      - Dumbbell Reverse Lunge 2:38
                                                      - Dumbbell forward Lunge 3:16
                                                      Note: Dumbbell forward/reverse Lunges improves Leg Driving into the ground for better Deadlifts

                                                      Accessory lifts for Squats:
                                                      - Variation of Glute Ham Raise 4:19
                                                      This exercise help you get out of the hole at the bottom of the squat
                                                      Note: This exercise improves Glute Strength and Lower back strength which will help in Squats, Deadlifts, etc.

                                                      Accessory lifts for Overhead Shoulder press:
                                                      - Z press 6:18

                                                      Accessory lifts for Pulling Strength:
                                                      - Weighted Pull ups
                                                      - Weighted Scap Pulls 8:25
                                                      - Bodyweight Scap Pulls 8:52 (scaled to beginner)
                                                      - Scap Pulls using Lat Pull Down machine 9:02 (scaled to Intermediate athlete)
                                                      Note: These exercises improve Scapular Strength for Shoulder Stability which will help you in Pull-ups, weighted Pull-ups, etc.

                                                      Accessory lift for all exercises:
                                                      - Face Pulls Press ups 9:52

                                                    • Chris Ding
                                                      Chris Ding  3 months back

                                                      He doesn't talk about recovery, how stress is being managed. more is not always better especially for novices

                                                      • TPM 2019
                                                        TPM 2019  3 months back

                                                        I even get a closer shave since I've been doing facepulls.

                                                        • nosmoya
                                                          nosmoya  3 months back

                                                          6:38 you're hanma yujiro...

                                                          • N T
                                                            N T  4 months back

                                                            Jeff: *smiling and thinking *
                                                            His wife : he must be thinking about some other woman
                                                            Jeff: * ah face pulls you beauty *

                                                            • Aaron Osborne
                                                              Aaron Osborne  4 months back

                                                              4:32 you're arching your back when performing the exercise. Isn't the idea to hip hinge and not arch?

                                                              • Izzy Durosier
                                                                Izzy Durosier  4 months back

                                                                man he's mad thicc

                                                                • This Aint Fun
                                                                  This Aint Fun  4 months back

                                                                  Facepull 😍

                                                                  • Data Mining
                                                                    Data Mining  4 months back

                                                                    The face-pull here contradicts another video where you showed strictly face-pulls. You mentioned in the other vid to have the starting position of the rope higher, you used two ropes as well. Here, you're showing it from below your chin level and only one rope.

                                                                    • Mark Ramnarain
                                                                      Mark Ramnarain  4 months back

                                                                      Mr. Jeff,i think you deserved a medal for helping out your many viewers and subscribers with this youtube channel. I've never felt motivated like this before as a 16 year old. I wanna thank you for sharing these amazing tips and for the hardwork you've put into making these quality videos. Once again, you deserve a medal in doing this. Respect!💪

                                                                      • o.
                                                                        o.  4 months back

                                                                        2:50 Thank you so much for the information. I have problems with my knees. That really made my leg day easier.

                                                                        • HENC
                                                                          HENC  4 months back


                                                                          • Vick Young
                                                                            Vick Young  4 months back

                                                                            This dude is the best🙏🙏🙏🙏

                                                                            • akshith juluri
                                                                              akshith juluri  5 months back

                                                                              One pull to build them all.... Jeff to Facepulls :MY PRECIOUS... Lol

                                                                              • bader farhan
                                                                                bader farhan  5 months back

                                                                                Yes Jeff always coming with that heat much love bro 👊🏽

                                                                                • Leo Cub
                                                                                  Leo Cub  5 months back

                                                                                  Ive got to the point where i just save all Jeffs videos

                                                                                  • Gabriel salgado
                                                                                    Gabriel salgado  5 months back

                                                                                    Got a question I'm 36 I've been going to the gym for a few months but I dont seem to be able to breakdown my biceps chest legs or any muscles at all. I mostly do all my sets to failure 3 the reduce weight do another 3 to failure. But it seems that I recover withing minutes. I stop taking supplements I take vitamins and flaxseed oil pills but that's about it. I'm getting stronger but I'm not gaining anything

                                                                                    • Evan LeClaire
                                                                                      Evan LeClaire  5 months back

                                                                                      Jeff, can you do a video on proper walking technique? I've noticed that everyone walks a little different but, for the sake of longevity and proper use of our body I'd love to see a video that goes into this. Thanks

                                                                                      • Sebbe Ballrog
                                                                                        Sebbe Ballrog  5 months back

                                                                                        You're the best Jeff. Love you man.

                                                                                        • Samuel Couture
                                                                                          Samuel Couture  5 months back

                                                                                          thank you so much

                                                                                          • IASONAS BOIDANIS
                                                                                            IASONAS BOIDANIS  5 months back

                                                                                            FACE PULLS???

                                                                                            • d1sturrb
                                                                                              d1sturrb  5 months back

                                                                                              I don't know why the rope was at belly height instead of head hight. Usually Jeff tells us to do face pulls from above??

                                                                                              • Curtis
                                                                                                Curtis  5 months back

                                                                                                He's doing the overhead press variation. Need the resistance down for that.