How to Get that “SHREDDED” Look (FAST!)

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.

[athleanx]

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[shakir]

I'm gonna do this then some guy will come up to me telling me the reason I can't move it is cause it's too heavy.

[ahmada]

The sound you're hearing is not actually Jeff struggling to lift the weights, its actually the weights struggling to pull Jeff.

[youraverageguy]

Consistent af. Dude is shredded all year round every damn year. Respect.

[shawnmamou]

Imagine if Jeff wore baggy clothes too school and some fool tryna square up... then Jeff takes off his shirt ...

[moelester]

This guys anywhere between 25-45 years old.

[kevinduffy]

I'll see 10 guys doing this tomorrow. And give them a nod as if to say, yeah, I watched too

[DavidMoore-brge]

I'd probably rip a fart trying these in the gym

[hamishmcewan]

I think Jeff was really actually taking it easy on that full stack.

[MofosRealReviews]

I tried to lift my fat ex girlfriend and now I am shredded

[akashr]

Jeff should seriously be in a DC or Marvel movie...

[FXLR]

2:07 Jeff looks like a goddamn dino with no arms...*ATHLEANREX*

[AcidGlow]

*Jeff would make a great villain in an action movie ✅😁*

[ahm]

Jeff: I can’t move the weights b cause they’re too heavy.
Me: Impossible

[tawon]

That's pretty much how I work my abs when I'm on the toilet 💪💩

[christianstef]

Jeff didn't move that because in the background two 18 tone trucks were pulling backwards! But when they run out

[ProbeJohn]

Fun fact, Jeff's back resembles an accurate relief map of the himalayas.

[sasankpochareddy]

0:57 Jeff: Now I’m not going to flex my bicep by bending the elbow and flexing it.

Also Jeff: Flexes three times while saying that.

[masternexus]

I see the *X* of AthleanX on Jeff's back

[Mike-wvux]

I am 53 years old I just started working out 3 weeks ago at home with only three things I have got to workout with is exercise ball 10 lb dumbbells and a chair but back in 2012 I tried the same thing i thrown my back out for about 6 months wouldn't I thought I would never get straightened I quit I come across Jeff's videos how to work out safely like I said I was 3 weeks in it now I'm not turning back Jeff you have save me a lot of heartache and pain of knowing how to lift weights and do my exercises very safely now I got to get a lot more resistance so I want to go get me some workout bands they are some exercises I can't do without them Jeff you're the best keep up the good work and God bless you and your family