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Mention the word shredded and you will likely conjure up thoughts of being ripped, muscular, vascular and with tremendous muscle definition. While your level of body fat and ultimately your leanness will be impacted greatly by your diet and the foods that you eat, you can influence the way your muscles look just by adjusting some of the techniques you use in your workouts.
In this video, I’m going to show you how to get that shredded look fast by incorporating overcoming isometrics into your workouts. The four that I show you are great for either dedicated back day or chest day (or more functionally on upper body push or pull day). Before starting them however, you want to know the difference between an overcoming and a yielding isometric.
Most people that use isometrics for training are familiar with the yielding type. This is where you have a heavier weight in your hands that you are attempting to resist it’s fall or the force of gravity acting upon it. Think of holding a heavy barbell in a mid position of a curl and not letting it drop down towards your thighs. This would be tough to do and it would result in an intense contraction of your biceps.
On the other hand, you could position your hands at ninety degrees in relation to your sides (as in the same mid position of a curl) and instead push up on a fixed or nonmoving bar. As you push as hard as you can you increasingly recruit more motor units to participate in the activity and ultimately increase the strength of the contraction. This is an overcoming isometric and this is where you can do the most beneficial things for your strength in that given range of motion as well as maintain the safety of your joints in the process.
Here I show you how to apply this technique in the contracted or more shortened position of your upper body pushing muscles and then in the more elongated state. The same is then done for the muscles of the posterior chain as well. The key to the effectiveness of using overcoming iso’s for getting ripped and more muscular looking is to aim to increase muscle tone by gradually increasing the resting state of the muscle and getting it used to producing more overall tension.
Aim to hold each rep for 6 seconds for maximum benefits. You should look to build the strength of the contraction from the first second to the last. Throw in a few of these to each session and in no time you will see a quick difference in the appearance of the muscles and their hardness without doing anything else different in your workouts. Keep in mind, the most effective combination is to make sure that you are dialing in your nutrition at the same time to drop your levels of body fat and reveal more of that muscle definition that you are developing.
If you are looking for a workout program that utilizes not just this technique but others designed to get fast results, head to and get the ATHLEAN-X Training System. See how training like an athlete can get you to start dropping fat, building muscle and getting ripped year round. I will coach you through every one of your workouts and meals and make sure you do not fail on the plan.
For more videos on how to increase vascularity and build more muscle, be sure to subscribe to our channel here on youtube at
26 comments
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When his muscles are flexed he looks like an anatomy text book image lol
1:59 it looks like he has no arms
So you mean isometric is the recipe to get shredded?.. dip press position can give shredded to my arm sir?
How do you do this without the machine
what if there is no weight you cannot move?
Hi im doing a keto diet to lose my fat and to gain some muscles, and i think im taking enough protein for my body but every time i try to lift some weights i feel like im weaker. Is it normal to feel this way or im missing something
Each morning the sun knocks at Jeff's window and asks.
can I shine today?
Just go on HRT
Is this a MYTH Or FACT that a shredded body person doesn't have much strength
https://youtu.be/NhhxDP-fYUE
best man on youtube comes to the point and is not fake like most of the bums on yt
good content as always
Might as well lift heavy
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Your back looks like Goku at the end of The Dragon Ballz Movie "Fall of Men".
Doing that in the gym would look pretty weird XD
Ha Jeff I think you are a great trainer in the world and also my 💓
Only problem is you weight about 160 lb.
Is this how women's bikini train? This is bullshit.
Why is looking like Jeff so important!
Young men…. When you get older…. It doesn't matter. NO ONE CARES IF YOU ARE FAT OR RIPPED… NO ONE CARES, BUT YOU
Brooooooo 3:20 just looks like it feels good like when I had my first job at Wendy's I'd always be hands forward so pulling down and back like this is like therapeutic
Fucking hernia right there……jk
Thank you so much
We need fat doe if we don't you may start to experience some negative effects due to getting a low single digit body fat
From "I need a snack" to "I'm a snacc"