Muscle Building 101 for Men (GUARANTEED GAINS!)

  • Опубліковано 4 бер 2018
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    If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame.
    To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard.
    It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next.
    With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger.
    This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle.
    In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both.
    Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible.
    If you are looking for a complete program that helps you to do each of the steps laid out here day by day, head to and get the ATHLEAN-X Training System. I will literally coach you through every single day and make sure you never forget how to apply each of these concepts to your workouts and meals. In no time, you’ll be looking like an athlete by training like one.
    For more videos on how to build muscle fast and the best workout for building mass, be sure to subscribe to our channel here on youtube at
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    ATHLEAN-X™  9 місяців тому +47

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • george leonard
      george leonard 2 місяці тому

      I'm 6'1 150lbs skinny if I could train to build muscle but you only got an hour what's your best moves for muscle growth?

    • jems rahul singh
      jems rahul singh 3 місяці тому

      This fitness channel is my favorite I followed your tips

    • tim loplae
      tim loplae 6 місяців тому

    • Jorge Gutierrez
      Jorge Gutierrez 8 місяців тому

      That's funny, when I rest I am typically on my phone. I am going through your channel.

  • Graham Fenn
    Graham Fenn 17 годин тому

    I fucking love Jessie

  • Lemone Swoop
    Lemone Swoop День тому +1

    0:40 had me dead💀💀

  • Zetsuke4
    Zetsuke4 3 дні тому

    8:25 a PT belly sleeping?!?!?!

  • Zetsuke4
    Zetsuke4 3 дні тому

    Very helpful

  • Snehal Bhartiya
    Snehal Bhartiya 4 дні тому

    Hi Jeff,
    It would be great if you make videos of all the quickie workouts(small but intense) for all the bodyparts like the way you have for traps, chest and abs.
    and it would be great if you make a playlist of the same.
    For example a good leg workout would consist different variations of squats, lunges, pistol squat, calf raises, glute bridge with small time intervals.
    hit like if you want the same to that we can convey this to Jeff, ATHLEAN-X.

  • Sgt. Frank
    Sgt. Frank 4 дні тому +1

    When Jeff really strains he kinda looks like Christian Bale

  • G Kv
    G Kv 10 днів тому

    Jeff, dude. You're the fucking man. And I can tell that you just want to help people out.. This industry needs more people like you. Thank you so much for your content, it has clarified so much knowledge for me that no one else is willing to impart upon me. As a skinny guy who struggles to gain weight, I am extremely grateful.

  • Jeff Schultz
    Jeff Schultz 11 днів тому

    T that is definitely me in the beginning and I can agree that I don't think that maximizes Gaines because the last 3 years I haven't been doing enough setsand ever since I started doing more bodybuilding oriented high sets everything seems to be improving

  • Tom Kyle
    Tom Kyle 13 днів тому

    can you explain the Arnold Split either the 3 day split or the 2 day split and why it works so well for building muscle

  • Octavio Sanchez
    Octavio Sanchez 15 днів тому

    "U know w Jeff ? Get ur ass back on the bench and give another couple reps. "
    He even raps for u to remember the shit now. Respect man.

  • Martin Grundy
    Martin Grundy 16 днів тому

    In stitches at jessie 😂

  • RealHmac/Haydn
    RealHmac/Haydn 18 днів тому

    I was dying when Jesse was screaming 😂😂😂😂

  • Cheadder Puto
    Cheadder Puto 18 днів тому

    I can´t verify this guy honesty! But sometimes you can easily tell when a person is honest! I´m sure he´s right with what he is saying! ;)

  • Khaled Alasfoor
    Khaled Alasfoor 20 днів тому

    Jessie’s hilarious i love him

  • Johnathan Tyrer
    Johnathan Tyrer 21 день тому

    My ass is that fat i can’t get out of the house and WHY WOULD I WANT TO!!! delivery and fast food is what I’m all out,staying in every night playing video games and not getting laid ever....fuck growing muscles it is to much effort...The muscle in my right hand is massive for some reason ?

  • Orwellian Horseman of the Apocalypse

    The first couple minutes is good advice when you are trying to accomplish most things in life. Make a plan, stick to the plan (allowing for common sense modification up and down), do the work., and don't give up. That's life 101, not just muscle building, but it's good to be reminded the basics are same because they work. Even with all the supplements and other additives available, we still have to put in the work. And if you are going to work, work smart. Very glad I've found this channel and grateful for the content.

  • Jay Cadilak
    Jay Cadilak 29 днів тому +1

    Best quote: "You'll be surprised at what will come out of your body"

  • Mitesh Raja
    Mitesh Raja Місяць тому

    Rofl I love these kinds of videos with the comedy jess Jeff you guys are the best loool

  • Ollie Ramey
    Ollie Ramey Місяць тому

    Is it good to stretch before and it after workouts, and if so what stretches are best, how many hours of sleep are needed per night, and lastly diet

  • james blackburn
    james blackburn Місяць тому

    Hey I was curious where your gym is and if you train people one on one.

  • Logan Speakman
    Logan Speakman Місяць тому

    People give him shit for not wearing a shirt. But I know damn well if I had his body I would be naked 24/7

  • Gilbert Couto
    Gilbert Couto Місяць тому

    😂😂😂love it😂😂😂

  • Oliver Kristjansen
    Oliver Kristjansen Місяць тому +1

    1 like = 1 prayer
    Jesse is the best hahahahaaha 0:50

  • Green Giant
    Green Giant Місяць тому

    To increase micro gains Jeff treats tying his shoes as a back exercise.

  • isfahel ww
    isfahel ww Місяць тому +3

    Ummm Jeff did you know Jessie is coming into your house and filming you while you sleep?

  • Robert turner jr
    Robert turner jr Місяць тому +1


  • Kurtis
    Kurtis Місяць тому +1

    Jessie. I love you man. Keep being you.

  • Viplav Kambli
    Viplav Kambli Місяць тому

    Thank you so much.. I tried your inputs (only body weight exercises + importantly, the key points of focus) and have transformed from an endo morph to a lean muscular body. Will love to share pictures of the interest. However, what I am struggling is to build on specific areas.. like delts.. remember I positively don't touch weights.. but follow all the alternatives Jeff shows without them.. keep it up with the videos. Thanks

  • nahuel bursese
    nahuel bursese Місяць тому +1

    hi there, how many times a week should I train a muscle/muscle group?

    • James Williams
      James Williams Місяць тому

      Depends on your goals. If lifting for strength, every day or every other day with low sets. The key is to not go to failure on reps. This way you can workout much more frequently which is the best for strength; you will get used to it sooner and less risk of injury due to not lifting to failure.
      If lifting for size; slower reps and more time under tension, I would say twice a week; every 3-4 days. Some will argue and say once a week, but if you take 3-4 days to recover but won't train again until next week, you have wasted 3-4 days.

  • † Armitage Soulshroude †
    † Armitage Soulshroude † Місяць тому

    Sorry dude... you lost me at and for the first time of: talking too much. What was your point again?

  • kiddicarus
    kiddicarus Місяць тому +3

    Jesse set off the "lunk alarm"! -Lol
    Very well received, highly informative video, Jeff! Thank you.

  • Anthony Romero
    Anthony Romero Місяць тому

    Hey Jeff, what are some good supplements to take to build/gain muscle

  • Donovan Van Vanny
    Donovan Van Vanny 2 місяці тому

    Jeff is likely one of the most loved figures on the internet

  • Lawrence Goldman
    Lawrence Goldman 2 місяці тому

    I'm a disabled war veteran battling ALS and I'm the hardest worker at my gym. These people walk around socializing more than they workout! I've asked anyone who would listen "Is this a gym or a coffee shop?" Why can't people do a set, take a small sip of water (20-30 sec.), do another set like I do? Half the reason why I have my headphones on is so I don't have to listen to peoples' inane conversations. Needless to say, I liked this vid.

  • Daniel Gorodetzki
    Daniel Gorodetzki 2 місяці тому +3

    Lol, the intro reminded me of a story from one time I went with a guy I know to the gym, the guy literally went on a leg press machine, took a selfie for Instagram, then skidadeled.
    I never laughed so hard in a gym in my life

    • Green Giant
      Green Giant Місяць тому

      How are you going to get gains in your vocabulary if you fail to use a dictionary? Improve your body and your mind.

  • Dsaints Santos
    Dsaints Santos 2 місяці тому

    Can u give me some workout plans guys?

    • Hairy Cherub
      Hairy Cherub 2 місяці тому

      Dsaints Santos
      Push a Barbell (bench press)
      Pull a barbell (bent row)
      Use your legs with a barbell on your back (barbell squat)
      Additionally, you can do vertical pressing (overhead press)
      Vertical pulling (pull ups/ lat pulldown)
      Decline pushing (decline squat/ dips)
      And Hamstring work
      These are the 8 movements that I try to do every 48 hours. Full body routines help me recover because I do them less often, but I still get 48 hours of muscle protein synthesis between them.
      If you find that your biceps or triceps or calves or whatever are lagging, I shouldn’t have to tell you which isolation movements to do. Believe in your own ability to pick exercises and listen to your body.

    • Dsaints Santos
      Dsaints Santos 2 місяці тому

      Can u send me something that i can do in the gym? Im not really a fan of calisthenics i only run in a field

    • Hairy Cherub
      Hairy Cherub 2 місяці тому +1

      Pull something.
      Push something
      Use your legs.
      3-5 sets of each
      2-3 times a week
      For 6-10 weeks.
      I did 100 push-ups
      50 Australian pull ups OR eccentric pull-ups and
      150 body weight squats or lunges twice a week.
      After 6-10 weeks, you’ll know your body better than anyone else. Watch Athlean videos and exercise in a way which you can maintain. Doing ANY PLAN for a year will leave you better off than following the best plan for a month.

  • Eclectic Mix
    Eclectic Mix 2 місяці тому

    0:50 love the intensity XD

  • Bogdan Volkov
    Bogdan Volkov 2 місяці тому

    Guys help..... Deadlifts, bench press, squades = 3-5 min rest ?

  • CreedX360
    CreedX360 2 місяці тому

    Hey Jeff what's your thoughts on doing pyramid training?

    • Green Giant
      Green Giant Місяць тому

      Pyramid training is cultural appropriation 😂

  • Samuel Adams
    Samuel Adams 2 місяці тому

    The buns n' guns program hahaha

  • Austyn Almasy
    Austyn Almasy 2 місяці тому

    my big question is that I've been bulking up over the months a lot but have actually lost a few pounds..

  • C W
    C W 2 місяці тому +1

    We got some a-holes like Jessie screaming at the gym - goofs they are.. lmao

  • Dan Tetreault
    Dan Tetreault 2 місяці тому

    I love Jesse!

  • patkachu4
    patkachu4 2 місяці тому

    Jessie is intense AF 😂😂

  • Russ Dibiase
    Russ Dibiase 2 місяці тому

    I love your videos Jeff! You provide a lot of food for thought

  • Mak
    Mak 2 місяці тому

    So I should train to failure on most of my isolation exercises? What are the circumstances where I don’t train to failure or add a set intensifier?

  • Dan Nugent
    Dan Nugent 2 місяці тому

    I just do whatever is free because everything is always taken

  • Strength Training
    Strength Training 2 місяці тому

    Your look good. Great info

  • Abdullah AlHaddad
    Abdullah AlHaddad 3 місяці тому +1

    Thank you jeff

  • Giancarlos Rosales
    Giancarlos Rosales 3 місяці тому +1

    Carlos give me a another rep mf.
    *5 seconds later stuck under a bar*

  • Darek
    Darek 3 місяці тому

    How many sets per muscle per week?

  • MrJustACow
    MrJustACow 3 місяці тому

    Jeff is a fucking god.

  • YouTubeDatBoi
    YouTubeDatBoi 3 місяці тому

    that intro lmao

  • nataliekeller
    nataliekeller 3 місяці тому +3

    Today's ab workout brought to you by 0:38-0:59 :'D

  • Bil Al
    Bil Al 3 місяці тому +8

    Jeff helped me fix my rounded shoulders id had for years in literally 10 mins. After that I knew this guy is the real deal.

  • Steelheart
    Steelheart 3 місяці тому +1

    (Bleep).... (Bleeeeeep) AAAAAAAAGH! That was hilarious. A great way to open for the vid.

  • poji23
    poji23 3 місяці тому

    LOL jesse in the beginning had me rolling

  • Emily Saldana
    Emily Saldana 3 місяці тому

    Why only for men?

  • Thom Ebbing
    Thom Ebbing 3 місяці тому +1

    My cats goal is hy-PURR-trophy....

    I'll show myself out 👋