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Osip Aksenov
Osip Aksenov

The Ultimate Guide to the Athlean X Full Body Workout Plan and Bicep Black Book



Athlean X Workout PDF: A Complete Guide to the Best Full Body Workout Plan




If you are looking for a full body workout plan that can help you build muscle, burn fat, improve your athletic performance and functionality, and save you time and boredom, then you may want to check out the Athlean X workout pdf. This is a comprehensive program created by Jeff Cavaliere, a physical therapist and strength coach who has worked with elite athletes and celebrities. In this article, we will explain what Athlean X is, what are the benefits of full body workouts, how the Athlean X full body workout plan is structured, and how you can use the Athlean X Bicep Black Book to get bigger arms.




athlean x workout pdf



Benefits of Full Body Workouts




Full body workouts are workouts that target all the major muscle groups of the body in one session. They usually involve compound exercises that work multiple joints and muscles at once, such as squats, lunges, deadlifts, bench presses, rows, pull-ups, etc. Full body workouts have many advantages over other types of training splits, such as upper/lower or body part splits. Here are some of the benefits of full body workouts:


  • They stimulate muscle growth and burn fat. Full body workouts provide a high frequency of stimulation for each muscle group, which leads to more protein synthesis and hypertrophy. They also create a large metabolic demand and increase your calorie expenditure during and after the workout, which helps you burn more fat.



  • They improve athletic performance and functionality. Full body workouts train your muscles to work together as a unit, which improves your coordination, balance, stability, power, speed, agility, and mobility. They also mimic the natural movements that you perform in sports and daily activities, which makes you more efficient and less prone to injury.



  • They save time and prevent boredom. Full body workouts allow you to hit all your muscles in one session, which means you don't have to spend hours in the gym every week. They also provide more variety and challenge than doing the same exercises over and over again, which keeps you motivated and interested.



The Athlean X Full Body Workout Plan




The Athlean X full body workout plan is a 30-day program that consists of two different workouts that you alternate every other day. Each workout targets all the major movement patterns of the human body: squat, lunge, hinge, push, pull, carry, and corrective. The plan also includes warm-up exercises, cool-down stretches, cardio options, nutrition tips, and recovery strategies. You can download the Athlean X workout pdf from their website or watch their YouTube videos for more guidance.


The equipment you need for the Athlean X full body workout plan is minimal. You only need a barbell, a set of dumbbells, a bench, a pull-up bar, and some resistance bands. You can also modify some of the exercises to suit your available equipment or fitness level. For example, you can use a kettlebell instead of a dumbbell, or do inverted rows instead of pull-ups.


Here is how to perform each of the 7 movement patterns in the Athlean X full body workout plan:


Movement Pattern


Exercise


Reps


Sets


Rest


Squat


Barbell Back Squat


10-12


3


60-90 sec


Lunge


Dumbbell Reverse Lunge


10-12 per leg


3


60-90 sec


Hinge


Barbell Romanian Deadlift


10-12


3


60-90 sec


Push


Dumbbell Bench Press


10-12


3


60-90 sec


Pull


Pull-Up or Chin-Up


As many as possible


3


60-90 sec


Carry


Farmers Walk or Suitcase Carry


30-60 sec per side


3


Corrective


Band Face Pull


15-20


3


60-90 sec


This is an example of one full body workout. You can do the same exercises for both workouts, or you can switch them up with different variations. For example, you can do front squats instead of back squats, or incline presses instead of flat presses. The important thing is to keep the movement patterns consistent.


To adjust the intensity and volume of the Athlean X full body workout plan, you can use different methods such as drop sets, supersets, rest-pause sets, tempo changes, etc. You can also increase or decrease the weight, reps, sets, or rest periods according to your goals and fitness level. For example, if you want to focus more on strength, you can use heavier weights and lower reps. If you want to focus more on hypertrophy, you can use lighter weights and higher reps.


The Athlean X Bicep Black Book




If you want to take your arm development to the next level, you may want to check out the Athlean X Bicep Black Book. This is a special guide that Jeff Cavaliere created to share his 12 best tips and tricks for building bigger and more defined biceps. He calls them his "dirty dozen" secrets that he learned from his years of training and working with elite athletes and celebrities.


The Athlean X Bicep Black Book covers topics such as how to stop concentrating on concentration curls, how to use cheat curls the right way, how to avoid overtraining your biceps, how to use different grips and angles to target different parts of your biceps, how to incorporate biceps exercises into your full body workouts, and more. You can download the Athlean X Bicep Black Book from their website or watch their YouTube videos for more details.


Here are some examples of how you can incorporate the Bicep Black Book into your full body workout plan:


  • Tip #1: Stop concentrating on concentration curls. Instead of wasting your time on this isolation exercise that doesn't provide enough overload or range of motion for your biceps, focus on compound exercises that involve elbow flexion and supination, such as barbell curls, hammer curls, chin-ups, etc.



  • Tip #6: Use cheat curls sparingly and smartly. Cheat curls are when you use a bit of momentum and body english to lift heavier weights than you normally could with strict form. This can help you overload your biceps and break through plateaus. However, you should only use cheat curls occasionally and at the end of your workout. You should also make sure that you control the eccentric portion of the lift and squeeze your biceps hard at the top.



  • Tip #9: Vary your grip width and angle. Your biceps have two heads: the long head and the short head. The long head is more active when your elbows are behind your body and when you use a wider grip. The short head is more active when your elbows are in front of your body and when you use a narrower grip. By varying your grip width and angle, you can target different parts of your biceps and create a more balanced and complete look.



Conclusion




In conclusion, the Athlean X workout pdf is a great full body workout plan that can help you build muscle, burn fat, improve your athletic performance and functionality, and save you time and boredom. It consists of two different workouts that target all the major movement patterns of the human body: squat, lunge, hinge, push, pull, carry, and corrective. It also includes warm-up exercises, cool-down stretches, cardio options, nutrition tips, and recovery strategies. You can download the Athlean X workout pdf from their website or watch their YouTube videos for more guidance.


If you want to take your arm development to the next level, you may also want to check out the Athlean X Bicep Black Book. This is a special guide that Jeff Cavaliere created to share his 12 best tips and tricks for building bigger and more defined biceps. He calls them his "dirty dozen" secrets that he learned from his years of training and working with elite athletes and celebrities. You can download the Athlean X Bicep Black Book from their website or watch their YouTube videos for more details.


So, what are you waiting for? If you want to get in the best shape of your life, start following the Athlean X workout pdf and the Bicep Black Book today. You will be amazed by the results you can achieve in just 30 days. Remember, train hard, train smart, and train like an athlete.


FAQs




Here are some common questions and answers about the Athlean X workout pdf and the Bicep Black Book:


  • Q: How often should I do the Athlean X full body workout plan?



  • A: You should do the Athlean X full body workout plan every other day, alternating between workout A and workout B. For example, you can do workout A on Monday, Wednesday, and Friday, and workout B on Tuesday, Thursday, and Saturday. You should rest on Sunday or do some low-intensity cardio or active recovery.



  • Q: How long does each Athlean X full body workout take?



  • A: Each Athlean X full body workout takes about 45 minutes to an hour, depending on how fast you perform the exercises and how much rest you take between sets. You should try to keep your rest periods short and your intensity high to get the most out of your workouts.



  • Q: Can I do other exercises besides the ones in the Athlean X full body workout plan?



  • A: Yes, you can do other exercises besides the ones in the Athlean X full body workout plan, as long as they don't interfere with your recovery or performance. You can add some accessory exercises for specific muscle groups that you want to improve, such as calves, abs, forearms, etc. You can also do some cardio or HIIT workouts on your off days or after your full body workouts, as long as they don't affect your energy or strength levels.



  • Q: How can I get the Athlean X Bicep Black Book?



  • A: You can get the Athlean X Bicep Black Book by visiting their website and entering your email address. You will receive a link to download the pdf file for free. You can also watch their YouTube videos for more information and demonstrations of the tips and tricks.



  • Q: How should I use the Athlean X Bicep Black Book?



  • A: You should use the Athlean X Bicep Black Book as a supplement to your full body workout plan. You can choose one or two tips or tricks from the book and apply them to your biceps exercises every week. For example, you can use cheat curls at the end of your workout A, or vary your grip width and angle on your pull-ups on your workout B. You should not use all the tips and tricks at once, as this may lead to overtraining or injury.



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