How to Build Muscle (THE ULTIMATE VIDEO!)

  • Published: 30 November 2014
  • Get the ultimate program for building ripped, lean athletic muscle

    If you are looking to build muscle and have been told the only good way to do it was by lifting the heaviest weights you can, then this is the perfect video for you. You see, while lifting heavy is an excellent way to build muscle fast it’s not the only way. In fact, of all the ways you can build muscle that is the one that will likely plateau the fastest bringing your gains to a screeching halt. It’s simply impossible to continue to add weight to the bar, workout after workout. Sooner or later you won’t be able to do this and you will be out of muscle building techniques if you rely solely on this.

    Instead, with this ultimate video on how to build muscle you will see there are far more techniques to help you do this. By pulling from many of the workout tips across the various ATHLEAN-X workout programs I show you many more ways to stimulate muscle growth. Some of these include performing one and a half reps, explosive reps, or simply extending your time under muscle tension via the extended sets offered by our “in10sity techniques”.

    Beyond just how you lift the weight however are what you are using to perform the exercises. If you change the equipment you use you can definitely have on impact on how much muscle you can build by performing the exercise. I show you how a simple switch to dumbbells offers benefits in muscle gain beyond just what barbells can provide. Taking it further, it is demonstrated how cables and resistance bands offer an even different stimulus for muscle growth. Adding two of them together in the same set takes it even more to the extreme and provides an even more effective way to build muscle fast.

    This is just the start however, since you can also vary the way you rest between sets and how you string your sets together within a workout. If you condense the time you rest between sets, as you do in density training, you will perform the same amount of muscle work that you would in a typically longer workout. This has an end result of more work being done by your muscles in the workout. More work will equal more overload, which is a prerequisite for new muscle growth and bigger muscles.

    Finally, even if you don’t have access to equipment you can still build new muscle. Taking a concept from the ATHLEAN XERO program, I show you an exercise you can do in a simple doorway to get those biceps growing. With over 150 bodyweight exercises to build muscle available in the program, it has become the definitive program for building muscle size without needing equipment. This and all of the ATHLEAN-X programs are available at to help you start training like an athlete.

    For more videos on how to build muscle fast and how many reps are best to build muscle size, be sure to subscribe to our channel here on RUclip at
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Comments • 451

  • Janet Carpenter
    Janet Carpenter  5 days back

    The exercises, are they okay, as relevant, for women?

    • Nagl Nicole
      Nagl Nicole  3 weeks back

      thank you Jeff, "this is your channel" cute... and we let you know... and you do something so unbelievable good for us to show the why and how to do it!!!!!! Keep on going , but if you need help... ask for it, I think everybody on this channel would help as much as he can , to do YOU a favor too!!! Love your explanations and hope they are staying in mind when i am at the gym to try them out!!!!

      • AOM Ministries
        AOM Ministries  1 months back

        Time under tension. Is my take away. Bottom line, work hard, bring the intensity.

        • jacobe nixon
          jacobe nixon  1 months back

          Hey man... I am not a big fitness freak... But if I dont see video, my day doesn’t go well... I love you...

          • John Routh
            John Routh  1 months back

            Your videos help tremendously!!! Thank you

            • dsskater539 sckupty
              dsskater539 sckupty  2 months back

              forgot about 1 and a Half man thanks

              • Aaron Griffith
                Aaron Griffith  2 months back

                i should owe you money your a blessing i thank god i found you

                • Luiz Fernando do Nascimento

                  The doorway curl, the door knob push-up and the balcony door pullover are my faves to do when I don't have any equipment available.

                  • Tamer Said
                    Tamer Said  3 months back

                    They have to let us like the video everytime we watch it😂😂

                    • Tamer Said
                      Tamer Said  3 months back

                      Thx jeff❤everytime i repeat a video i learn more

                      • Ronsonic
                        Ronsonic  3 months back

                        Jeff, bro' you're giving it away. Look at youtube videos. The guys who sell training packages don't show and tell everything. They don't give enough information that an intelligent and motivated guy could take it and go do it. They cultivate dependency and leave people hanging if they don't buy.

                        Seriously. Great stuff. I've learned so much from these.

                        • Tamer Said
                          Tamer Said  3 months back


                          • casey sheather
                            casey sheather  3 months back

                            Love it, great stuff.

                            • LiveInternal
                              LiveInternal  3 months back

                              I wonder if I’m the only one who gets jealous when I look at the views..because I feel like Jeff is telling me secrets that give me the edge...

                              • Semur Nabiev
                                Semur Nabiev  4 months back

                                me: *exists*
                                Jeff: let me tell you how that's killing your gains

                                • R.J.
                                  R.J.  4 months back

                                  You are really opening my mind up to so many variations. This is great! Thanks!

                                  • Monica Gleason
                                    Monica Gleason  5 months back

                                    Jeff, you are by far the most knowledgeable trainer ever. You always refer to the "guys." I am a 77-year-old lady and a former bodybuilder from the 80's. I've learned more from you than any trainer I ever had in the past!

                                    • DAVID THOMAS
                                      DAVID THOMAS  5 months back


                                      • Kam Mueller
                                        Kam Mueller  6 months back

                                        I have 5 science degrees. I question everything. If it has no empirical evidence to back it up, it means absolutely nothing to me. Jeff provides the straight truth, backing it up with the science. In my 60s, I look amazing due to discipline, working out with purpose and not just slinging weights, healthy dieting, small amount of supplementation(whey, casein, creatine and amino acids), and studying the things Jeff talks about i.e. A&P, biomechanics, etc... Jeff has taught me to lift smarter, to avoid injury, and to recognize the importance of change.

                                        • andrew james
                                          andrew james  6 months back

                                          This video is more than three 😂 years old. Reminds me of a time capsule with treasure inside.

                                          • OyaDM
                                            OyaDM  6 months back

                                            9:42 Jeff doing his bodyweight curls in front of the sappy poster for maximum romantic gains

                                            • Eddy Jimenez
                                              Eddy Jimenez  6 months back

                                              Jeff, ive tried everything, just cant get these biceps to explode the way they should, im also very weak at bicep training, could it be genetics???

                                              • kev mc
                                                kev mc  6 months back

                                                hey Jeff as much as I would hate to contradict you (u da man) but the curls and the resistance band is not quite right.

                                                a curl is hardest at teh mid point because the forearm is parallel to the ground and the moment arm is at maximum length. at the top of the lift the moment is very short. in order to gain max benefit the resistance band should be anchored to a point high enough so that at the top of the lift, it will be parallel to the ground

                                                • ManUNkind
                                                  ManUNkind  6 months back

                                                  This is what we call the athlean “X” factor

                                                  • RICHARD SOLORIO
                                                    RICHARD SOLORIO  8 months back


                                                    • r gupta
                                                      r gupta  9 months back

                                                      Great info

                                                      • Rungirl262 Getty
                                                        Rungirl262 Getty  10 months back

                                                        Thank you!!! I watch you religiously and follow all your suggestions. Since I started following you my body has changed considerably to the point that now I’m labeled “fit” by my peers.

                                                        • Just Brams
                                                          Just Brams  11 months back

                                                          How can I apply this new ways in exercises like dumbbell squats , push ups or pull ups?

                                                          • Epic Joser
                                                            Epic Joser  11 months back

                                                            .. my Babe walks into the room.. 9:39

                                                            • K Rod
                                                              K Rod  11 months back

                                                              This knowledge is gold

                                                              • Erdogan Essat
                                                                Erdogan Essat  11 months back

                                                                thank you so much great advise.

                                                                • Taylor Woods
                                                                  Taylor Woods  11 months back

                                                                  i found jeffs videos a few days ago and ive missed the gym because i got crazy wrapped up and overwhelmed by the information I realize now that i just need to get to the gym and start plugging away and fix things gradually as i learn because its gonna take a long time to learn all this stuff Jeff is handing out. Amazing videos super informative honest and inspiring. Thanks Jeff. It's Physics bitch!

                                                                  • Taylor Woods
                                                                    Taylor Woods  11 months back

                                                                    best shirt ever

                                                                    • killerrush77
                                                                      killerrush77  11 months back

                                                                      thats a nice softball there

                                                                      • Jorge Torres
                                                                        Jorge Torres  1 years back

                                                                        I had understood that 1 minute rest was for endurance, and 2 minute rest for build muscle. I get it all wrong?

                                                                        • TheTokuin
                                                                          TheTokuin  1 years back

                                                                          When I alternate on bicep curls, I like to hold the weight up so my arm is perpendicular and constantly under tension while the opposite arm is doing reps

                                                                          • LM v 2.7
                                                                            LM v 2.7  1 years back

                                                                            Is it just me or did he use curls as an example so he could "flex" on us

                                                                            • S.t Patrick
                                                                              S.t Patrick  1 years back


                                                                              • Jackson Jones
                                                                                Jackson Jones  1 years back


                                                                                • Aleksandras Trofimovas
                                                                                  Aleksandras Trofimovas  1 years back

                                                                                  a doorway curl! another geniously simple yet great exercise!

                                                                                  • Myk Al
                                                                                    Myk Al  1 years back

                                                                                    Old but gold, I've got a story about not having equipment and this was me a year ago, "well I don't have equipment, I'm over weight and embarrassed to go to a gym, excuse, excuse, excuse." One day I watched this video a year ago now, I remember getting to the exact same part about not having equipment and thought.. He's so right, what am I doing. I couldn't even do 10 push up's in a row at this point, coming from a back ground of sport's all through school this was.. Eye opening, I didn't need anything else at this point, and over time I saved 40 dollar's for band's and just this last week I bought myself a bench and weight's for my 31st birthday.. Yet I still do push up's every single day, because that's what got me here now. I'm exactly 190 at the moment, and started at 265. It's crazy to me how far I've come, my whole life working out was just a fad, something I did for a couple week's until I dropped it again, maybe waste 50 dollar's on a Gym pass for a month and go a couple time's, tell myself I'll do it later in life, always later. Wake up call, there is no later, there is only today if that's what you really want, you want to be healthy and in shape, then get down, do those push up's, I promise if you stick with it you'll be just as happy as I am now, and that's not something I was a year ago. Athlean-x Channel very well might have saved my life. I used to be a heroin addict too, but that's a whole other story in itself.

                                                                                    • MazzInCali
                                                                                      MazzInCali  1 years back

                                                                                      Fantastic video. I’m almost tired of learning something new every time I watch a video. Not tired of the gains though. Thank you Jeff.

                                                                                      • Aivars Klavins
                                                                                        Aivars Klavins  1 years back

                                                                                        You do a great job

                                                                                        • Bash _
                                                                                          Bash _  2 years back

                                                                                          I’m soooo dead from this workout 💀💀💀💀💀

                                                                                          • JD Eger
                                                                                            JD Eger  2 years back

                                                                                            Really enjoy watching Jeff talk about these new exercises or variations he comes up with. He may not be the one to come up with ALL of them but I've seen more new out of him than anywhere else.

                                                                                            • Wes Chambers
                                                                                              Wes Chambers  2 years back

                                                                                              hey Jeff, what a great video chock full of advice for training at home!! you never cease to amaze and inspire!! thank you so much for sharing my friend, with love from Wes!! hugs!!!

                                                                                              • Saeed Bawazir
                                                                                                Saeed Bawazir  2 years back

                                                                                                u r the best jeff

                                                                                                • Jack Henry
                                                                                                  Jack Henry  2 years back

                                                                                                  Great video