6 Greatest “Muscle Growth” Techniques of All Time! (THEN & NOW)

  • Published: 17 March 2019
  • These 6 muscle building techniques and mindset tips will help you to grow bigger muscles no matter what decade you trained in. In this video, I’m going to show you some of the greatest principles that you should apply to your workouts to get the most muscle gains out of your hard work. We will dip back into the strongman era and show you the most effective movements and strategies that have stood the test of time up to today.

    We start by looking at the common thread of using ground based compound movements as the basis of training. It doesn’t matter which exercise you look at, the strong men of old performed most of their feats of strength with both feet planted firmly on the ground. There is a good reason for this. When you are lifting and want to be athletic, you want to spend as much time performing ground based, closed chain movements as possible.

    Exercises like the squat, deadlift and clean are all performed off the ground. The feet have the opportunity to generate force into the ground which then transfers up the kinetic chain and across multiple muscles and joints. This symphony of movement is something that allows us to hit many muscles at once and allows us to maximize our strength output and progressively overload most effectively. When we are looking to build muscle, we know that progressive overload and getting stronger is one of the ways that we will be able to do this most effectively.

    Next, we also realize that training bilaterally alone is not enough. Real athletes and strength coaches realize that the benefits of unilateral training cannot be ignored. Training one side at a time not only helps us to address muscle imbalances hidden by the bilateral movements but to challenge the core more significantly during the exercise. These exercises also allow us to challenge planes of motion that normally don’t get incorporated by always training in the same plane.

    Bodyweight movements are also critical to creating a complete physique. It isn’t enough to just get strong. You need to be able to apply that strength to moving the most important weight that you’ll ever lift - your body. This is where calisthenics and bodyweight exercises come in so crucial. You want to be sure to include some bodyweight exercises into your workouts and I will show you some examples of that here.

    Finally, you want to be sure that you are not overlooking the value of isometric exercises into building muscle. While the action of an isometric alone is not necessarily a significant muscle hypertrophy stimulus, it is the impact they have on muscle fiber recruitment and the efficiency of this into any other big exercise that you perform that holds the real impact these exercises can have on your muscle gains. Learn to recruit muscle better into your big lifts by not forgetting to include isometrics into your complete routine.

    From a mindset standpoint there are two other points worth mentioning. The first is, don’t approach your workouts like exercise, but rather as training. The difference between the two lies in the purpose behind it. If you are just drifting from workout to workout without a plan, then you are exercising. If you are following a path and know where you want to get to, the you are training.

    The second is no matter how you slice it, there is no escaping hard work. The only formula that will ever matter is that consistency plus intensity equals results. You cannot skip scheduled workouts and lack consistency and think you should get great results. Likewise, just showing up is not enough. If you lack intensity in your training then you will never see the gains you are trying to achieve.

    If you are looking for a complete workout program that puts the science back in strength and shows you how what to do step by step, be sure to head to the link below and start building muscle the smart way starting today.

    For more workouts that will get you ripped while building lean muscle, be sure to subscribe to our channel below and turn on your notifications so you never miss a video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Comments • 2 052

    ATHLEAN-X™   6 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Thomas
      Thomas  2 months back

      Anyone no how many sets and reps I should do to build muscle? Sets and reps for all muscle groups please.

    • John Bee
      John Bee  3 months back

      Thanks Jeff thanks that's motivated

    • OriginalDonQ
      OriginalDonQ  6 months back

      ATHLEAN-X™ on one of your latest videos you spoke of the importance of calisthenics to round-off your fitness approach. I’d love to see a video that elaborates on this, introduces us to a couple of core movements, and explains proper form and what they are generally targeting. I’d love to incorporate this into my own routine!

    • Youngboy Twan
      Youngboy Twan  6 months back

      Hi Jeff,
      My name is Antoine Wooten Jr. I am 16 years old. I am a high school football running back. I am 5”7 and 220 pounds. I’ve been working out for this summer to get ready for the upcoming football season. The problem is I have been trying to get my eating habits down. I’ve followed the advice of getting rid off all the junk food. I can’t remember the last time I ate chips or drank a soda. I’ve gotten rid of the little things, but now the problem is bigger than that. What can I do if I want to eat healthy but my family’s financial situation is not the best? It’s hard to get my nutrition down and packed if my all my mom can afford is processed chicken patties, or frozen pizzas. She buys fruits all the time and I don’t have a problem eating those. The problem is that I want to avoid eating processed foods but if I don’t eat them, I’m starving myself which can basically hinder my gains. I need some advice please and thank you.

  • Jeffrey Crosslin
    Jeffrey Crosslin  1 days back

    Me: Hey! I'm gonna watch this video and pick up some pointers to not be such a fatass when I hit the gym tonight!
    Jeff: *Doing some kind of weird reverse yoga handstand inverting full body leg spready push-up on the edge of a table*

    • Hasselnöt
      Hasselnöt  2 days back

      Jeff even trains *GIANTS* 2:01

      • chayoto
        chayoto  2 days back

        About intensity and consistency: if the absence of one also negates the other (no results), then they're not added, but multiplied, such that I x 0 = 0 and 0 x C = 0.

        • gamingSlasher
          gamingSlasher  2 days back

          Interesting video and Jesse was acting great.

          • Zetsuke4
            Zetsuke4  4 days back

            I do Shake weight movement pattern everyday too

            • James O'Brien
              James O'Brien  4 days back

              Do you like my Mooo stache! Lol

              • podak10
                podak10  5 days back

                Strongman Jesse i like it!

                • CntyMcFckr
                  CntyMcFckr  7 days back

                  Jeff is a demon who has existed since the beganing of time just in different hosts. My theory is he’s training Jessie to take over his body

                  • Alexis Perez
                    Alexis Perez  5 days back

                    Instructions were unclear how do I get out after becoming the jessie

                • Jeeses99
                  Jeeses99  1 weeks back

                  Jeff is #1 when it comes to all aspects of training. Weightlifting, calisthenics, conditioning, etc. Nobody can best him.

                  • Cody Messer
                    Cody Messer  1 weeks back

                    Fact: Jesse never gets accused of taking steroids.

                    • Dontgettoknow M
                      Dontgettoknow M  1 weeks back

                      Sooooooo frickin kool. I’m excited as hell. Can’t wait till tomorrow !

                      • Naveen Tiwari
                        Naveen Tiwari  1 weeks back

                        Jeff videos always motivtes make me to just go to the gym right now and lift💪💪💪

                        • Hoss V11
                          Hoss V11  2 weeks back

                          Daaaaaang, "how 'bout you get out of my video."
                          Hey this was great. How 'bout maybe something for those that don't have all the machines and tools a gym has and choose to train at home. Something that someone at home can do with basic dumbbells, barbells and kettlebells along with calisthenics to get the body moving and growing? Forgive me if you've already done a similar video.

                          • Tobias Bury
                            Tobias Bury  2 weeks back

                            The only reason why this video isn't called "The Six Commandments of Growing Muscles" is because this video is already the whole bible of it.

                            • Benjamin
                              Benjamin  2 weeks back

                              How can I help you today Jeffrey?? Omg. 😀

                              • Mitesh Raja
                                Mitesh Raja  3 weeks back

                                Jesse looks like Super Mario

                                • JOEHID JOESTAR
                                  JOEHID JOESTAR  3 weeks back

                                  Jesse's eyes 😍😂

                                  • Sachin is online
                                    Sachin is online  3 weeks back

                                    From 2 months I am exercising bit nothing is happing in my body nor weight gain nor muscles jessi tell me what should I got

                                    • Junkdrunk247
                                      Junkdrunk247  3 weeks back

                                      Jeff almost messed up that isometric by actually benching the whole cage

                                      • Dan Laxer
                                        Dan Laxer  3 weeks back

                                        You guys crack me up.

                                        • lightning boi
                                          lightning boi  3 weeks back

                                          Jesse had so much character development

                                          • lightning boi
                                            lightning boi  3 weeks back

                                            Jesse is already ripped wtf

                                            • Cyrusislikeawsome
                                              Cyrusislikeawsome  3 weeks back

                                              of course Jeff is also a calisthenics beast -_- XD

                                              • Jan Mácha
                                                Jan Mácha  4 weeks back

                                                ALRIGHT GUYS

                                                • Real World
                                                  Real World  4 weeks back

                                                  That Jeff guys got some good ideas but why did he bring his dad in on the workout?

                                                  • Master Chief
                                                    Master Chief  4 weeks back

                                                    1:58 that is a poor power snatch, the hips go up before the upper back which is incorrect, they should go up at the same time

                                                    • Ban Syiemlieh
                                                      Ban Syiemlieh  4 weeks back

                                                      Jesse is a funny guy

                                                      • Mayank Pant
                                                        Mayank Pant  4 weeks back

                                                        Damn..his lats is deep maaan...☀️👌☀️👌

                                                        • Дед Морóз
                                                          Дед Морóз  1 months back

                                                          Jeff & Jesse are a better duo than PB & Jelly

                                                          • truerthanyouknow
                                                            truerthanyouknow  1 months back

                                                            This man is a national treasure. Please clone him. We need one in every North American state and province.

                                                            • Gengonglike Arbukle
                                                              Gengonglike Arbukle  1 months back

                                                              Jessie does look like like he comes from the early 20th century.

                                                              • WAiki Benjamin
                                                                WAiki Benjamin  1 months back

                                                                Wanna know how long does Jesse take until that size. He was a super skinny guy!

                                                                • lifeisgood070
                                                                  lifeisgood070  1 months back

                                                                  wow.... I've been doing isometrics wrong forever. I've just been taking a weight I can move and holding it steady.... like bottom of the pushup position or top of a pullup.... Now I realize that was dumb as fuck.

                                                                  • Ricky Carter
                                                                    Ricky Carter  1 months back

                                                                    Dude the wiener at the end of the vid!!! Haha straight through the shorts. Well swung my friend well swung

                                                                    • MURDEROUS MAYHEM
                                                                      MURDEROUS MAYHEM  1 months back

                                                                      Man this was a fuckin great vid gave me some new thinking for some exercises and damn i didnt even know you could do that mad shit you were doing with your body that's fuckin quality bro

                                                                      • Boio Krabz -PUBG
                                                                        Boio Krabz -PUBG  1 months back

                                                                        I loveeee jesseeeee 😂😂

                                                                        • Master Chief
                                                                          Master Chief  2 months back

                                                                          Thenx Rep! Thanks again Ath X!

                                                                          • Master Chief
                                                                            Master Chief  2 months back

                                                                            Capoeria excercises are great for farmer bodies

                                                                            • Emma Calabrese
                                                                              Emma Calabrese  2 months back

                                                                              LMFAOOOOO Jessie

                                                                              • Ed shiimi
                                                                                Ed shiimi  2 months back

                                                                                Why is Jeff always so mean to jessy?

                                                                                • Theo Uhrik
                                                                                  Theo Uhrik  2 months back

                                                                                  LMAO, sometimes I think Jeff actually doesn't like Jesse

                                                                                  • James Byrd
                                                                                    James Byrd  2 months back

                                                                                    Oh it’s impossible to not love Jesse haha

                                                                                • Vaughan Williams
                                                                                  Vaughan Williams  2 months back

                                                                                  Jeff is a machine

                                                                                  • Shane Savoie
                                                                                    Shane Savoie  2 months back

                                                                                    The inclusion of Jesse in your vids is great. The dude's a character and definitely sets your channel apart.

                                                                                    • Heroes Of Might and Magic 3

                                                                                      I do even bench press sqats and dead lift as isometric slow up slow down 10seconds

                                                                                      • Lawrence Goldman
                                                                                        Lawrence Goldman  2 months back

                                                                                        We don't need no freak'n log books.

                                                                                        • Malte R.
                                                                                          Malte R.  2 months back

                                                                                          good stuff

                                                                                          • Jungr
                                                                                            Jungr  2 months back

                                                                                            I finally grew my third nut 🥜