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 • 1 406

    ATHLEAN-X™   2 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…

    • AverageJak
      AverageJak  1 weeks 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  2 months back

      can believe your 41 years old amazing body bro😎

    • AlexByxor
      AlexByxor  2 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?

    • Mrinal Lama
      Mrinal Lama  2 months back

      ATHLEAN-X™ please make a video on knock knee

    • Leo Hansom
      Leo Hansom  2 months back

      ATHLEAN-X™ can you do a video about warming up muscles before workouts and post stretches. Thank you :)

  • nosmoya
    nosmoya  2 days back

    6:38 you're hanma yujiro...

    • Ted
      Ted  4 days back

      5:15 - 5:25 Can’t see your glutes.... how about glute muscle marker ? 😜

      • N T
        N T  1 weeks 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  3 weeks 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 weeks back

            man he's mad thicc

            • Edgar rivera
              Edgar rivera  4 weeks back

              Facepull 😍

              • Data Mining
                Data Mining  4 weeks 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  1 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.  1 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  1 months back


                      • Vick Young
                        Vick Young  1 months back

                        This dude is the best🙏🙏🙏🙏

                        • akshith juluri
                          akshith juluri  1 months back

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

                          • bader farhan
                            bader farhan  1 months back

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

                            • Leo Cub
                              Leo Cub  1 months back

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

                              • Junho
                                Junho  1 months back

                                What is your Max 1Rm of face pull?

                                • Gabriel salgado
                                  Gabriel salgado  2 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  2 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  2 months back

                                      You're the best Jeff. Love you man.

                                      • Samuel Couture
                                        Samuel Couture  2 months back

                                        thank you so much

                                        • IASONAS BOIDANIS
                                          IASONAS BOIDANIS  2 months back

                                          FACE PULLS???

                                          • d1sturrb
                                            d1sturrb  2 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 Galluzzo
                                              Curtis Galluzzo  2 months back

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

                                          • Wesley Snoek
                                            Wesley Snoek  2 months back

                                            started doing face pulls when Jeff first suggested it and apparently it was the best decision I ever made

                                            • Dillon Maher
                                              Dillon Maher  2 months back

                                              Fantastic video! I have to say Jeff after all these years you still continue to impress

                                              • Jrad 84
                                                Jrad 84  2 months back

                                                Why are you doing face pulls differently to your dedicated face pull demonstration where you use 2 ropes instead of 1...just asking

                                                • Mr. Knowledge
                                                  Mr. Knowledge  2 months back

                                                  I prefer lifting a pork while I eat

                                                  Has to be the best lift

                                                  • horacebury
                                                    horacebury  2 months back

                                                    Hey Jeff, I have impinged super soinatus in my right shoulder. Would you advise against some of the things in this video or simply go lighter? I use a dynaband daily. Thanks man, love the content as always!

                                                    • Suhail Tareen
                                                      Suhail Tareen  2 months back

                                                      Didnt jeff say u should do ur face pulls high to low.. here he's starting low to high.. honestly im seeing many contradictions from im

                                                      • Suhail Tareen
                                                        Suhail Tareen  2 months back

                                                        Didnt jeff say u should do ur face pulls high to low.. here he's starting low to high.. honestly im seeing many contradictions from im

                                                        • delbomb3131
                                                          delbomb3131  2 months back

                                                          Lol the first 2 notes in my notebook from 7 years ago when I worked with a buddy who's a body builder "squats are important" "deadlifts do lots at once" bloody brilliant...

                                                          • MrKickButt69
                                                            MrKickButt69  2 months back

                                                            I get shoulder pain during deadlifts

                                                            • TheAndroidftw
                                                              TheAndroidftw  2 months back

                                                              oh boy.. the picture he painted in my mind when talking about glutes..

                                                              • Chamanlal Sharma
                                                                Chamanlal Sharma  2 months back

                                                                Still can't do a pull up... Obese here. Can anyone offer any tips

                                                                • True Story
                                                                  True Story  2 months back

                                                                  There was 9:33 of foreplay before i climaxed...

                                                                  • Kiwi Peewee
                                                                    Kiwi Peewee  2 months back

                                                                    Hey Jeff! My gym doesn’t have the hip extension machine, what can be a good alternative for that? Thank you so much for your videos!!

                                                                    • barak uziel
                                                                      barak uziel  2 months back

                                                                      I just wanna say thank you Jeff.
                                                                      not for this specific video, or any other video, and not even for your inspiring words and tutelage.
                                                                      I wanna say thank you because you're the only one keeping it REAL.
                                                                      instead of selling your training programs, you chose to provide all of us with your knowledge and experience free of charge and with true honest helpful intent, and that is admirable!!
                                                                      your approach caused a serious change in my lifestyle just out of pure respect to you and your profession.
                                                                      we all sincerely thank you!

                                                                      • Dev4stating x
                                                                        Dev4stating x  2 months back

                                                                        Can you do a full episode on the Z press? I have never heard of this

                                                                        • MrArjay123
                                                                          MrArjay123  2 months back

                                                                          Be careful guys. These 6 excerise also are killing your gains

                                                                          • maxim yakovlev
                                                                            maxim yakovlev  2 months back

                                                                            i wish i could be Jeff....i would be so happy

                                                                            • maxim yakovlev
                                                                              maxim yakovlev  2 months back

                                                                              Athlean-X----subscribed july 2016----still watching

                                                                              • David Saenz
                                                                                David Saenz  2 months back

                                                                                What is an alternative to the glute-ham raise if you are working out at home and you have that sweet bench.???

                                                                                • David Saenz
                                                                                  David Saenz  2 months back

                                                                                  What is an alternative to the glute-ham raise if you are working out at home and you have that sweet bench.???

                                                                                  • Ionut Daniel Andrei
                                                                                    Ionut Daniel Andrei  2 months back

                                                                                    I don’t think there is any chanel on youtube with better or more info than Jeff’s. Congrats man for being the best of the best. The hard work can be seen by the years you’ve been around with your videos!

                                                                                    • Jesus Is Everything
                                                                                      Jesus Is Everything  2 months back

                                                                                      And now onto the facepush

                                                                                      • David Sikent
                                                                                        David Sikent  2 months back

                                                                                        I knew Face pulls was the ultimate answer before even watching this video

                                                                                        • Dan smith
                                                                                          Dan smith  2 months back

                                                                                          Scapula pullups where we dont really use the arms much, have been a miracle for me that has improved my shoulder mobility. I was unable to do a shoulder press as i had lost flexibility. I was stuck with just bench pressing for all my presses. I tried many different scapula stretchers etc with no effects. But the scapula pullup has been great.
                                                                                          I think i original pulled something in my shoulder blades.
                                                                                          FacePulls are also a great exercise that have help my benchpress and add beef to my delts even though i use light weights for rotator cuff work.

                                                                                          • Brien Bell
                                                                                            Brien Bell  2 months back

                                                                                            On these supplemental exercises, do you recommend doing them on the same days as the big lifts, or on another day? If on the same day, before or after? What is the best way to program them, if going through AX-1?

                                                                                            • Striker Thunderlick
                                                                                              Striker Thunderlick  2 months back

                                                                                              Do you ever get bored?