straight arm

A Trainer Shared a Chest and Back Workout to Boost Muscle Growth

In a new video on the Athlean-X channel, Jeff Cavaliere C.S.C.S. explains how he has been able to keep training while recovering from a pretty serious shoulder injury, by dropping the volume of his workouts and increasing the load. He uses his chest and back workout as an example, demonstrating how this approach can stimulate the muscles in a new way.

"The thing that will bother a damaged structure is not going to be the load, it's going to be the accumulation of more and more rotations on the tire," he says, adopting a car metaphor. "So volume is what you need to manipulate when there's already an issue... The volume is going to exacerbate an underlying condition that's already there."

Instead of performing one high-volume set after another, Cavaliere focuses on performing a smaller number of reps at a higher intensity on each exercise, increasing the weight and reaching failure on each set. "If I try to rush through my sets and lose good form, then I'm losing the stability and all of a sudden the structure becomes exposed," he says.

The workout begins with a superset of dumbbell floor flies and dumbbell bench press, performed for 1 to 2 sets. Cavaliere recommends using a high enough weight here that you will reach failure in the 6 to 10 rep range. He follows this with 1 to 2 sets of crossovers, reaching failure in the 15 to 20 rep range.

Next up is another superset, this time cable straight arm pushdowns and lat pulldowns (1 to 2 sets, reaching failure between 6 and 10 reps), and 1 to 2 sets of straight arm pushdowns (15 to 20 reps).

"If you're not used to these really low-volume workouts or these ultra high intensity efforts, this is going to be a novel stimulus for you that is going to push you to those edges of what you're comfortable with, and that is exactly where you want to be," says Cavaliere.

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‘Thor: Love and Thunder’: Natalie Portman Workout Routine

Now let's get into it: Here's how Portman got those toned arms.

Natalie Portman holding a hammer

Natalie Portman truly is Mighty Thor.


Pendergast noted that they only had four months before shooting started to get Portman to look like Mighty Thor. She said it was the star's dedication that led to the results they got.

"Natalie is a very focused, hardworking, and determined woman, which was the main reason we were able to reach the goal look in time for filming," Pendergast said.

Here's the workout routine Portman did to get her toned arms:


30 seconds: Marching arms 
30 seconds: Lat stretch 
30 seconds: Beast crawl 
10 reps: Roll down walk outs 
25 reps: Power band kneeling reverse fly 

Main set:

4 sets/12 reps: Banded pull-ups
4 sets/25 reps: Dumbbell straight arm lateral raise
 (rest 1.5 minutes) 
4 sets/20 reps: Straight arm raise (palms up) 
4 sets/1 minute: Reverse plank
(rest 1.5 minutes)

4 sets/10 reps: Seated dumbbell Arnold press
4 sets/20 reps: Kneeling banded tricep press
(rest 1.5 minutes)

4 sets/12 reps: Dumbbell bicep curl 
4 sets/20 reps: Banded kneeling rotation 
(rest 1.5 minutes)

4 sets/12 reps: Dumbbell tricep press 
4 sets/1 minute: Squat jumps 
(rest 1.5 minutes)


3 rounds of 2 minutes: Boxing followed by 1 minute of skipping. 
(rest 1.5 minutes then repeat set)

Cool down:

Stretching and release using a foam roller.