He Trained Like Jeff Cavaliere for 90 Days!

what's up guys jeff kevin here after the next dot com jessie lanco aptlynx.com speaking of jessie lako i think congratulations are in order today why is that how many years you've been here just over four for the first time in four years jessie's been able to stick to a plan for 90 days you want to throw one of my intros out there is it congratulations i'm not really sure that's something to celebrate i think a matter of fact half the people out there would like to jump through the camera and strangle you for a wasted opportunity [Applause] [Music] you have to do that but he trained like jeff cavaliere for 90 days for 90 days and he's made some gains a lot of people writing in what has jesse been doing i'll say this is consistency yeah and it's really important however there are things i want to showcase as to what you actually did that have been the most beneficial right but before people do get a chance to jump all over you do have good reason for not being able to stay consistent over all these years a lot of starts and stops yeah it all has to do with the previous head trauma a lot of headaches everybody has followed the channel knows that jesse's had quite a few concussions you've probably seen it play out in front of you quite a few times on camera before but it's legit and i'm actually proud of them and i want to make sure that you guys see the nine best things that i think you've taken from that 90 day experience that are going to help those out there sounds good all right so we start with a little bit of a no-brainer here oh whoa you're gonna make that joke a bad choice of words all right so we start with the obvious and actually this is one jesse had a head start on a long time ago you probably watched the evolution of his posture from something that looked like this to something that looked like this or as these pictures show from this to this jesse came to me not only as one of the hardest of hard gainers but one of the most poorly postured individuals i've ever seen he's not alone though a lot of you out there will find that you have a terribly rounded shoulders your lack thoracic extension through your upper back you have a bad pelvic tilt whether it be even posterior or anterior jessie had the latter the fact is you need to work on those because they screw up the mechanics of your lips which you're going to cover next and by doing so hold back the potential you have for excelling in those lists so we actually focused on making sure that as part of jesse's routine and it's been part of your team it has been i've been pretty consistent with it you know i was doing it every single day but now i've been doing it you know a few times a week just to keep it up and to reinforce that good posture working on the things that are kind of your focal points yeah not everything in the box no exactly and we have a whole bunch of videos that cover all these different topics all you got to do is search your issue plus athlean x and you're going to find it just make sure that you don't ignore it and start building it into your training all right so with postural inefficiencies mitigated the focus was on trying to get jesse's compound lifts to be better right to get stronger and then because you have more efficiency in performing them as the postural inefficiencies go away yeah as my posture got better it felt like the bar was flying up you know i was just you know more efficient with the lifts itself so you focused on them a little bit more basically the big three yes and not to mention here you've developed some impressive numbers i would say well i'm an elite level power lifter now ah be a little careful with that one okay advanced level power i still might be a little careful with that i mean look you can see here he's accumulated some pretty big lifts for his body weight as a matter of fact we're gonna cover in a video later this week about jesse being able to perform a three-time body weight deadlift and who would have thought little jesse could actually get it done but it was the focus on building the base foundational strength remember guys you don't improve anything upon a cracked foundation when you fix the foundation the strength itself will be a hell of a lot easier to build and it will come a lot faster than if you do it on that crack foundation and that leads us to point number three it wasn't all just about building strength matter of fact that's just one component of it what else were you doing well just like you i was incorporating body weight movements and also hypertrophy training itself and the body weight for control not just going through the motions or trying to get rep after rep no i was trying to command my body in space and really slow the movements down so that way i could feel every single you know muscle working throughout that movement and of course as you did that your dip account went up your pull-up count went up but beyond that when it comes to hypertrophy right we talk about all the time if you want to build the most well-rounded and high-performing physique you have to have elements of hypertrophy training and that means instead of going for the efficiency we seek with our strength based movements here you're actually seeking i always say inefficiency right making the muscle do more of what it doesn't want to do yeah making that muscle really really work so like on your lat pull downs your back is like really doing more of the work as opposed to just getting the bar down right if you incorporate all of these into your training you see the results as a matter of fact you start to see the growth beyond just the increase in strength gains and so now going hand in hand with that increased focus on hypertrophy training or the inclusion of the hypertrophy training is also the intensity techniques that we'd like to incorporate along with them yeah you know i was doing what you do um and i was using some drop sets uh partials pause reps as well as rest pause rest policy basically anything to again take the intensity let's say two and through failure yeah right not just taking the sets to some point short of failure and when we talk about failure we're really talking about form failure that's what you were instituting across the board but at the same time i do believe that in order to force changes in growth you need to push your body where it's not comfortable going and these intensity techniques are something you really shouldn't shy away from especially if you want to see similar gains all right so now we have to talk about one of those things that was maybe holding you back a little bit before and that was what running you know as i've mentioned here on the channel before i was a distance runner i liked running it really helped me with lacrosse i have no issues with running it's an athletic and positive thing but your distance was a little bit excessive right yeah you know it was the primary of my training but i've changed that to be the supplement to my training right so now it's serving that role as his conditioning work which we advocate every week but it wasn't your primary focus no and even as such he was still doing some of your distance work just for the benefits of your heart which i always i always advocate but you were shifting a little bit more the intensity of even the running yeah i was we were moving towards sprinting and then we started moving towards conditioning drills such as you know agility work speed work which actually can be fun right yeah oh i didn't think i was gonna love it but i absolutely love it guys don't shy away from exploring some of the sprint work and some of the other stuff that you can do outside the gym doesn't have to always be within these four walls to increase the stimulus of what your training is doing for you especially from a conditioning standpoint and so now it goes without saying that of course there was one exercise that jesse did every single day and that was but that's not what i was talking about no it's baseballs of course it's facebook of course face pull so guys i advocate face pulls for a reason you can see here jesse's back development particularly his upper back development his rear delts his mid and upper traps they got significantly more developed and they're responding to that and not only that but it carried over well to your deadlift oh yeah and not only that but i started doing something else every day what's that the bridge and reach over but you know if i had to do every single one of your do this every day exercise i'd be in the gym for four or five seconds they're never intended to be done every single that every one of those things done people are supposed to pick and choose where their deficits are and do those things every day but it was the bridge in reach over there you're like i saw what i love every single morning that one actually reinforced some of jesse's postural issues so selecting the ones that fit the best with where his or your limitations are is the right way to go that one's good for getting more thoracic extension and for getting the hip flexors loosened up the fact is consistency with even just a single exercise can pay big dividends if you do it every single day which brings us to another thing you were actually doing every day and that was ab training okay you know i got to show off these for the chicks they dig them oh boy whatever your motivation is daily app training is something i highly recommend and i've covered it many times before you've probably done some of my follow-along workouts it doesn't have to take a long period of time to get the job done right just about five or six minutes that's it but when you incorporate ab training specific focused ab training not just through the lips you're doing already it does have a way of carrying over by developing better core strength into all of your other training and i think it benefited jesse and it could benefit you too and that brings us to point number eight and this has been a particular struggle especially for anybody that's watched this channel before they've witnessed it nutrition yeah it's me eating enough and eating quality food well see the issue is you actually cleaned up that whole gummy bear habit a long time ago the quality of the foods is not really an issue for you anymore no and you know that's something that i've been really working on yeah but what happens oftentimes is as you increase the nutrient density of the foods the better quality foods that you eat the caloric density goes down yeah and that means you have to eat more and more of it or more frequently yeah so for example this is what my typical breakfast was for you know up until about six months ago clearly it's not a lot there's not a ton there no exactly but here i've actually increased the portions of the exact same foods to help get in more calories yeah and that's one of the things i advocate is just trying to eat more of even what you're eating right now to overcome the fact that the calories are likely going to be a little bit low if the quality is high but you did more than that no now i'm incorporating you know more meals in for example i'm incorporating a second breakfast as soon as i get to work but another way to get more of those important calories in the fact is guys nutrition is not always just about getting bad foods out of your diet nutrition is oftentimes about maximizing the quality of the foods you're eating and the quantity of those high quality foods you got to make sure you get that right if you want to start to see the gains you're capable of and last but not least if you're going to train like jeff cavaliere you have to prioritize your recovery because i can't understate the importance of it especially if you're doing the rest of this and you're training hard you've been doing a hell of a lot better job on that i used to go to bed on an empty stomach and i've been taking rx3 which has been very helpful not only that but i put my devices down you know way earlier at night because you know staying up all night on poor porn hub they're going to lose a lot of views this month oh not only that consistency in the time that you go to bed right consistency on the time that i go to bed and when i wake up so even if you're not particularly tired i told him you're better off sort of at least trying to get in bed and start to establish that routine because your body will respond to that and that helps you to get that regular amount of sleep in which is how many hours for you about eight to nine which is so you sure sometimes it feels like it's like 11 because you get in here late almost every morning guys recovery cannot be understated especially if you're a natural lifter and you're trying to gain muscle if you overlook that because it doesn't seem to be one of the more active components of your overall game plan you're going to cut your gains short make sure you prioritize recovery just as much as all the other things we've covered and so there you have it guys congratulations are in order we have to say jesse not only have you put this all together but i have to say you're the one that puts the work in here you can only lead a horse to water but you can't make them drink you've actually done the job and i think everybody out there is proud of you thank you i appreciate that you know it's been great to you know hop on a schedule that's been more consistent and to be able to train hard and i know where my pitfalls are and i can look out for them which you know has been really helpful so that way i can train around them yeah i mean if you have an idea of what you're what usually trips you up that's a victory in and of itself and being able to incorporate a plan that keeps you more consistent i say it all the time guys if you want to get the results you got to consistently get yourself into the gym to get them if you're looking for a plan we have them all laid out it's actually the same plans jesse have used you can find them over at athletenext.com in the meantime if you found the video helpful if you want to give jesse a little bit of love leave your comments and thumbs up below and also if you haven't already done so make sure you click subscribe and turn on notifications so you never miss a new video when we put one out all right guys see you soon

Channel: ATHLEAN-X™

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Id: vXyldSCGgEQ

Length: 11min 29sec (689 seconds)

Published: Sun Jun 13 2021