How to Grow Bigger Muscles Fastest! (NO PLATEAUS)

  • Published: 24 November 2017
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    If you want to grow bigger muscles you have to first learn the three options you have for doing it and then not get attached to any one. The biggest problem people have is that they get stuck on one particular method for building muscle and are afraid to explore other avenues for doing it. This happens because they see success with something and fear that veering from that will cause them to lose gains.

    In this video, I’ll show you the three main methods of hypertrophy and how you need to explore each of them at different times in your training if you want to reach your true muscle size potential. I will show you the pros and cons of each that wind up costing you the maximum amount of muscle mass that you can pack on if you dwell in one method at the exclusion of the other two.

    The three main methods of hypertrophy or muscle growth are progressive overload, metabolic stress and eccentric muscle damage. Each of these has their own benefits as well as drawbacks that tend to make them rely on each other for best results. We can start with progressive overload since it is the most basic of the three and is the one that you have likely been taught to pursue first when you initially began lifting weights.

    The concept behind progressive overload is either adding more and more weight to the bar to increase your strength on the exercises that you are doing or to increase the amount of work that you perform in a single workout over time. You can also keep the amount of workload the same in your workouts but increase the frequency of your training to hit your muscles more often and take advantage of the 48 hour cycle of muscle protein synthesis.

    The issue here is that this is not an endless road. You will ultimately hit a wall in terms of the strength that you develop or the size of the muscles that are performing the work. When you cannot add a single extra pound to the exercise what happens then? When your newbie gains are over and you cannot add another pound of muscle, what do you do then? If you make a mistake you may wind up adding more weight than you can handle and you either allow your form to fall to the point that the exercise is no longer effective or worse you wind up getting injured.

    What people will suggest next is to pursue more volume and frequency at submaximal loads. They argue that you won’t be likely to hurt yourself because of the lighter tension on the muscles and that the increased workout sessions will lead to an overload needed to build muscle. Here is where frequency comes back to bite you. While you may not see anything but gains for awhile, ultimately the result of higher frequency is overuse injuries that derail you over time.

    Here is where metabolic training becomes a savior. Not only is it a great way to train with injuries (since you can use lighter weights and in abbreviated ranges of motion) but you can use it to spark new gains because you likely never explored it enough the right way to use up all the potential gains you have in you from doing it.

    Finally, you can use eccentric training to put back the tension overload on the muscles that has been missing by using the exclusively lighter weights of metabolic training and cause your muscles go grow this way as well. The key is not falling in love with any one method at the exclusion of the others since here again this muscle soreness created by this can prevent you from seeing the increase in frequency and volume that you would want to use for max gains.

    If you are looking for a program that meshes all three perfectly so you can finally reach your true muscular potential, head to and get the AX BREAKOUT program.

    For more videos on how to build muscle and the best way to gain muscle fast, be sure to subscribe to our channel here on RUclip at
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Comments • 1 199

    ATHLEAN-X™   11 months back

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

    • Denis P
      Denis P  2 months back

      do you think drop sets can help. I would like a video on the subject
      thanks great video!

    • Biskatt
      Biskatt  3 months back

      ATHLEAN-X™ so, should I be doing the different kinds of exercises every other time? Or should I change it every weej

    • Mr. No Name
      Mr. No Name  5 months back

      ATHLEAN-X™ so how long would you stay with one of these

  • Blood, Sweat, and Beers

    Can someone help me understand the differences between metabolic and eccentric?

    • Blood, Sweat, and Beers
      Blood, Sweat, and Beers  6 days back

      Also how often do you switch methods? Do you do all 3 in 1 week or only change when you start to notice a plateau?

  • c clayton
    c clayton  1 weeks back

    spot on .
    soo true

    • Zetsuke4
      Zetsuke4  2 weeks back

      Please do a video on Shoulder External Rotation with Humeral Adduction!!

      • Bart Gallant
        Bart Gallant  2 weeks back

        This presentation is pure gold. I’m 66 and been at it for 42 years. Believe this interpretation of how the body responds. I’ve never heard it described more comprehensively.

        • Daniel Watson
          Daniel Watson  3 weeks back

          I just dint understand what is meant by "metabolic" type exersizes, anyone got a good example?

          • Daniel Watson
            Daniel Watson  3 weeks back

            hamdi atasoy thanks buddy i understand that

          • hamdi atasoy
            hamdi atasoy  3 weeks back

            It means you lift lighter but you increase the reps. Do the exercises you would normally do but push through the burn and keep going until you can't move your muscles anymore.

        • IDon'tKnow
          IDon'tKnow  1 months back

          What's the difference between Progressive Overload and Eccentric Damage?

          • RP-Boxing
            RP-Boxing  1 months back

            I swear Jeff's skin is thinner than paper

            • Grumor Town
              Grumor Town  1 months back

              Thank you!

              • Mario Britton
                Mario Britton  1 months back

                Outstanding science on working out

                • Bernard Beanman
                  Bernard Beanman  2 months back

                  What does he mean by metabolic training? High reps? Supersets? Compound only?

                  • mike mike
                    mike mike  1 months back

                    I think he means that when the muscle being worked feels the burning sensation one must try to to put out more reps...

                • Pwn
                  Pwn  2 months back

                  One of the most important videos but only has 700k

                  • Gregory Goss
                    Gregory Goss  2 months back

                    Great video, video's Jeff. This was very helpful to me. What about the difference in effect using free weights vs universal vs dumbbell. Is it better for gains to use free weights vs universal or is universal the best for correct form when you are a beginner.

                    • Curtis39 wayne
                      Curtis39 wayne  2 months back

                      Muscle confusion?

                      • TJAnon15
                        TJAnon15  3 months back

                        I love your videos, Jeff. Thank you for your knowledge. You're my favorite trainer and favorite channel for fitness wisdom. God bless you man.

                        • S4h4r4
                          S4h4r4  3 months back

                          Great video. I almost feel like I reached a plataeu and started to incorporate new methods on working out. And these best describes them. Thank you

                          • Epic bottle flips
                            Epic bottle flips  3 months back

                            I'm sorry but is anyone else still clueless on what eccentric training is

                            • John Homes
                              John Homes  3 months back

                              Epic bottle flips

                          • Tamer Said
                            Tamer Said  3 months back

                            Jeff addicted 😂❤

                            • Mario Josipović
                              Mario Josipović  3 months back

                              A long video to say nothing. Nice.

                              • ArcanePath360
                                ArcanePath360  3 months back

                                What about combining them in a single workout?
                                Set one: Start light as a warm up
                                Set two: Go heavy to failure, about 6-10 reps
                                Set three: Go a bit lighter to failure
                                Set four: Go very light to get the burn until you can't feel your muscles, then curl up in a ball and die.

                                • Bacawaka
                                  Bacawaka  2 months back

                                  Sounds like my drop set. :)

                              • BigDvsRL
                                BigDvsRL  3 months back

                                Since my Plateau, i use all four tof these^^ and i think its working :)

                                • Thisisnotmyrealname8
                                  Thisisnotmyrealname8  3 months back

                                  I didn't understand a word you just said.

                                  • jeremicao granum
                                    jeremicao granum  3 months back

                                    Could somebody please explain to me what exactly is meant by eccentric and metabolic?

                                    • jeremicao granum
                                      jeremicao granum  3 months back

                                      @Heith Heithinson ok thank you very much

                                    • Heith Heithinson
                                      Heith Heithinson  3 months back

                                      jeremicao granum youre correct you do have to bring it up first. But yes you could extend the duration of lowering the weight after each rep. Or you could get a partner to help lift the weight to the too and then control it slowly by yourself on the way down.

                                    • jeremicao granum
                                      jeremicao granum  3 months back

                                      @Heith Heithinson so eccentric trainijg consists only out of negatives? Or do you, at the end of each set, focus on bringing the weight down slowly?
                                      I ask because i cant understand how even one set could only consist of negatives (as you have to bring the weight up again to perform the 2nd repitition

                                    • Heith Heithinson
                                      Heith Heithinson  3 months back

                                      jeremicao granum eccentric is the negative portion of a lift. For example, when doing a bicep curl, the portion of the lift where you lower the weight back down to the bottom is the eccentric while raising back up is the concentric portion.

                                  • Chris Pham
                                    Chris Pham  3 months back

                                    I tried your biceps workouts and my lady noticed it got bigger within 3 weeks. I noticed that too when she mentioned it. You are a genius...

                                    • Jimski UK
                                      Jimski UK  3 months back

                                      His tips on taking the forearm dominance out of a curl via hand position has helped me a hell of a lot in a short time.

                                  • Nigel Hallam - Hallam Hallam Natural Trainer

                                    As sore as I am and only one day away from my next progressive session I can’t wait for Jeff to drop the next bomb 💣

                                    • nyc now
                                      nyc now  4 months back

                                      Bruh I have no idea what the hell you're talking about

                                      • Andrew Rodriguez
                                        Andrew Rodriguez  4 months back

                                        How do I incorporate all 3 methods into my training?

                                        • Mitchem
                                          Mitchem  4 months back

                                          so in your workout, do you focus on one of the three, like progressive overload, and still include (in a smaller amount) metabolic and eccentrics. or do you do 100% focus of one of the three and then switch them out?

                                          • Blue Skynet
                                            Blue Skynet  2 days back

                                            Try and test it for yourself.

                                          • Matt Garcia
                                            Matt Garcia  1 weeks back

                                            That's how he gets you though. He gives you the tools, if you can't figure it out for yourself.... well he did advertise his AX Breakout program that tells you how to utilize those paths :) Jeff is smart guy.

                                          • 1bluegrassbass
                                            1bluegrassbass  2 months back

                                            Mitchem I was wondering the same thing. Was you able to find the answer?

                                        • LIONEL KRISHNAY
                                          LIONEL KRISHNAY  4 months back


                                          • Andrew Enelow
                                            Andrew Enelow  4 months back

                                            This dude has a PhD in gainz

                                            • go figure
                                              go figure  4 months back

                                              I feel ashamed that I didn't understand shit the whole vid , I must be a retard or something who needs to pause the vid at every phrase and take notes

                                              • Eliud Carpiett
                                                Eliud Carpiett  4 months back

                                                What a grea video, thank you Jeff!! Love to see more like his...

                                                • alan mccoll
                                                  alan mccoll  4 months back

                                                  So I'm sure I've done a metabolic work out alot of times but probably not right and even over working the muscles. I know it is a feel kind of thing but can you show some number comparison between that and body building or strength training. Like you did in your video showing the comparison between different chest training programs. Thank you

                                                  • TheRosiebeam
                                                    TheRosiebeam  5 months back

                                                    One contradiction I'm unable to see past is he promotes volume and frequency but also says that hitting arms 2-3 times a week is a mistake a lot of guys make and it's hurting your gains.. which is it

                                                    • Danny Phelps
                                                      Danny Phelps  5 months back

                                                      Progressive overload is a great way to gain strength, but it doesn’t actually drive hypertrophy itself. Mechanical tension is probably the most important factor of the 3, the other 2 being metabolic stress and muscle damage. It really isn’t that well researched because it’s hard to only have one of those variables at a time though. Either way though, you should mostly just focus on your volume and some progressive overload to get bigger

                                                      • idrather. goblind
                                                        idrather. goblind  5 months back

                                                        Im so grateful for you, jeff

                                                        • Sledgehammer 2004
                                                          Sledgehammer 2004  5 months back

                                                          My biceps are sore every time I workout .

                                                        • blackcatsarenopussies
                                                          blackcatsarenopussies  5 months back

                                                          The echo of his voice is bouncing multiple times against the walls for maximal result

                                                          • generic generic
                                                            generic generic  5 months back

                                                            Protein farts.

                                                            • Christine Felice
                                                              Christine Felice  5 months back

                                                              DUCKING THE JAB

                                                              • Fußball Live
                                                                Fußball Live  5 months back

                                                                I am not born in America so my english is limited please try to use simpels Words cuz i can t say that i understand what you told us ,i got the first part but the rest sound like an Doctor speaking to a pacient

                                                                • Bill Joseph
                                                                  Bill Joseph  6 months back

                                                                  Are you referencing the eccentric with a weight at someone's 1rm or less??

                                                                  • Samay Govindaraju
                                                                    Samay Govindaraju  6 months back


                                                                    • hektik
                                                                      hektik  6 months back

                                                                      Only thing you didn't talk about his often a person should be cycling through these methods. I'd assume either every 3 weeks which is generally how often lifters change their routine, or, simply when you start hitting plateaus

                                                                      • Legit Jj
                                                                        Legit Jj  7 months back

                                                                        This man is a god damn god

                                                                        • Ritesh Nahavre
                                                                          Ritesh Nahavre  8 months back

                                                                          Can Anyone Plzz Tell me what Ecentric Means I mean what type of training is that i do not know

                                                                          • Ronald Wilkins
                                                                            Ronald Wilkins  7 months back

                                                                            To me it basically means slowing down the negative or lowering part of the exercise and/or pushing past concentric muscle failure with assisted or cheat reps.

                                                                        • Phal Redenferd
                                                                          Phal Redenferd  8 months back

                                                                          There is only one way to grow muscles faster really, and that’s steroids.

                                                                          • Ken Nard
                                                                            Ken Nard  8 months back

                                                                            Great knowledge right here