22 Days to “BIGGER” Muscles (GUARANTEED!)

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  • Published: 26 May 2019
  • It doesn’t take long to get “bigger” muscles if you know how to improve the muscularity of your physique. In this video, I’m going to show you 4 workout techniques that you should start implementing into your training right now to start seeing fast changes in the way your body looks. With Summer just around the corner, you are going to want to use these tips to get bigger muscles quickly.

    It starts with the realization that you don’t have to actually grow bigger muscles in order to have bigger looking muscles. This has to do with the key difference between muscle size and muscularity. This is good news however since making true muscle gains at any appreciable rate becomes much more challenging the more training experience that you have.

    Beyond that, ultimately your genetics are going to have something to say about the size that you can eventually become. No matter how hard Jesse trains he is never going to be a 300 pound beast unless he figures out a way to go back in time and choose different parents.

    That said, when you realize the advantage in training for muscularity you can quickly see new changes with not much having to change at all about your current workouts. It comes down to the following four workout strategies for building bigger looking muscles. Make sure that you apply these to your accessory lifts and not necessarily your big compound strength movements. Keep your foundational training the same and incorporate these as an adjunct to increase the rate of muscle gains and muscularity you see.

    First, you want to make sure that you limit the amount of momentum you use in your lifts and make your muscles do the work instead. This can easily be seen in the example of a side lateral or front shoulder raise. If you swing or bounce the weights at all you are likely to shut down the amount of work being done by the very muscles you are trying to hypertrophy. Drop the weight you are using and make sure that every rep is being initiated and controlled by the delts and not only will they be doing more of the work at the end of the day but you will see size gains because of it.

    Second, stop counting reps and start making reps count. You can do this by not worrying about just getting the weights from point A to point Z but by enjoying the journey from B to Y on every single rep you do. In the case of the crossover, you don’t just want to get your arm across your body to engage your chest but you want to appreciate the benefits that additional internal rotation below shoulder height and keeping the shoulders back can have on increasing the output and gains seen by the chest as a result.

    Thirdly, you want to learn how to squeeze every rep as if it’s the only one you are going to do. Don’t worry if you are going to have anything left in the tank for the 12th rep. Instead, focus on getting the most you can out of the rep you’re doing and let the rest take care of itself. I apply this to the lat pulldown and you can see even additional muscle fiber recruitment as you squeeze and hold from the first second to the last.

    Finally, in some cases the working muscles will actually do more work if you let the muscles around them help them to do so. In the case of the dumbbell curl, the activation of the abs is going to help stabilize the body and give the biceps more leverage from which to pull from. Likewise, the activation of the chest and lats is going to prevent the elbows from drifting and cheating the work the biceps are doing, therefore giving them more stimulus for faster muscle growth.

    If you find this video helpful, you will love the way our complete programs help your body to see fast muscle gains by training like an athlete. Start putting the science back in your strength and conditioning workouts by heading to the link below and getting the program best matched up to your current fitness goals.

    For more videos on how to build muscle fast and the fastest way to build bigger arms, be sure to head to the link below and subscribe to our RUclip channel. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

    Build Muscle Fast - athleanx.com/x/my-workouts
    Subscribe to this channel here - http://superiorjanitorial.pro/user/jdcav24
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Comments • 2 252

  • ATHLEAN-X™
    ATHLEAN-X™   4 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. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/22-days-bigger-muscles

    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…

    • Dwrec K24
      Dwrec K24  3 months back

      ATHLEAN-X™ thanks for the videos I’m gonna try and workout slowly. This actually looks like it works. FYI I’m a skinny guy just trying to get muscle. Any feedback or helpful tips would be great

    • Aditya Chaudhary
      Aditya Chaudhary  3 months back

      ATHLEAN-X™ Please expand more on this topic

    • Elias Milanovic
      Elias Milanovic  3 months back

      anyone else wondering who is camera person is?🤔

    • Costa Russu
      Costa Russu  4 months back

      I’m already bitching ...Because i missed this opportunity.

    • Jesse Anabolichead
      Jesse Anabolichead  4 months back

      You are a genius Jeff! Thank you so much for your guidance and inspiration! 🙏✊

  • ProAimtoshoot
    ProAimtoshoot  1 days back

    His veins are making me uncomfortable, good video though 👌🏽

    • Andrew Moriarty
      Andrew Moriarty  4 days back

      When he said Mets days I thought Jeff said meth days. How would that work for a pre-workout?

      • Pierre Beaunegre
        Pierre Beaunegre  6 days back

        Amazing tips Jeff! Thanks so much!

        • Kevin Groth
          Kevin Groth  1 weeks back

          Hi, please could you make a video on how to improve stability in your shoulders. I have a serious problem with external rotation due to numerous anterior dislocations. Is the scarecrow shoulder exercise good or bad? I loved the video on improving your posture and fixing rounded shoulders which has seriously helped me make changes the past few months. Thanks so much for making these videos too!

          • 94camaroguy
            94camaroguy  2 weeks back

            Does start counting till the reps start to burn

            • Sanjay
              Sanjay  2 weeks back

              Thank you for identifying crucial components of exercising. I have observed the principles in action.

              • Master Chief
                Master Chief  2 weeks back

                Jeff after learning more about training I can say you are right and wrong at the same time.


                The reason why you started to look "better" after doing the pumpy exercises it is because you were already strong. The more muscle mass you have from the big movements the more sarcoplasmatic hypertrophy you can have aka pump. So dont confuse people into thinking that they can get to your level with only pump work. I get it that now you are doing mostly maintenance work since your physique is really good and that is why you do a lot of pump work.


                Talking about squeezing the mucle, mind muscle connection etc that is a bunch of outdated BS. Wifi for advanced right .... Body awareness can help but you dont need to ZEN focus on your muscle.
                Insted, focus on the movement and correct technique. All I said I learnt from worl championship natural bodybuilders like Roberto Amorosi

                • Michael Rea
                  Michael Rea  3 weeks back

                  Great information!!!

                  • baba bab
                    baba bab  3 weeks back

                    I almost had a heart attack, instead of pressing save to watch later i pressed do not recommend this channel.
                    Thank God undo button exists

                    • n w
                      n w  3 weeks back

                      Jeff looks like Julius Ceasar, enyone?

                      • Valiant Maverick
                        Valiant Maverick  3 weeks back

                        I've entered these into my workout notes like so:
                        1. Muscle the weight up without momentum.
                        2. Focus on controlling the whole rep, not point to point
                        3. Quality of reps over quantity of reps
                        4. Engage supporting muscles to improve your lift.

                        • Scott Batley
                          Scott Batley  3 weeks back

                          I've never seen a late pull down machine like that. I like the built-in instability.

                          • Hansing P.S.
                            Hansing P.S.  4 weeks back

                            You are talking too much and less practical..

                            • ENEMYMINE
                              ENEMYMINE  4 weeks back

                              I'm so sick of these ironies and hate comments.
                              If you are in a bad mood or have too much energy, take a broom and sweep the street that helps and you do something meaningful!
                              You don't have to watch these videos and you can train as you like. Finally, you'll have to admit later that Jeff was right and you wish you could turn back time.

                              • chuchuchuchia
                                chuchuchuchia  4 weeks back

                                The back definition is a little ridiculous

                                • That Guy
                                  That Guy  4 weeks back

                                  This man is preaching pure facts.. I started doing this and the results are insane.

                                  • Tamer Said
                                    Tamer Said  4 weeks back

                                    Thx a lot❤❤

                                    • Wael Ayad
                                      Wael Ayad  1 months back

                                      MYYY GOODDD 6:36 they shouldve casted him in spiderman:home coming
                                      As vulture

                                      • Wael Ayad
                                        Wael Ayad  1 months back

                                        Probably the greatest advices i’ve ever got he actually didnt bullshit us , he helps us to getthe most out of those exercises with working actually the muscles not working our egos

                                        • Martin Pastorek
                                          Martin Pastorek  1 months back

                                          7:50

                                          • Martin Pastorek
                                            Martin Pastorek  1 months back

                                            5:30

                                            • Heyzues G
                                              Heyzues G  1 months back

                                              Jeff: ima guarantee you bigger muscle growth.
                                              Also Jeff: you don’t have to grow to look bigger

                                              • Davide Venuto
                                                Davide Venuto  1 months back

                                                In case of triple x workout, should I do it the advices u gave here?

                                                • Santa Clause
                                                  Santa Clause  1 months back

                                                  Unleash the beak

                                                  • Silvia Hernandez
                                                    Silvia Hernandez  1 months back

                                                    Those biceps look so unreal wow #goals.

                                                    • feisal abdul
                                                      feisal abdul  1 months back

                                                      Jeff ur biceps yo luks good💪🏾

                                                      • thoughfully lost
                                                        thoughfully lost  2 months back

                                                        Great video as always thanks Jeff

                                                        • Tajvar Siddiqui
                                                          Tajvar Siddiqui  2 months back

                                                          I'm big fan your body

                                                          • RaphazardYT
                                                            RaphazardYT  2 months back

                                                            should i use push up bars while doing push ups?!

                                                            • Jardean H
                                                              Jardean H  2 months back

                                                              I just... I don't even know what weight lifting is anymore

                                                              • Konstantinos Athanasiaids

                                                                https://www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise

                                                                • Junior17
                                                                  Junior17  2 months back

                                                                  My goal is Jeff's body. Screw size!! huge guys don't have muscles like Jeff

                                                                  • Sallem Gutierrez
                                                                    Sallem Gutierrez  2 months back

                                                                    Hi, im starting my fitness journy and i feel more confident now by studying your videos. I just like to say thank you.

                                                                    • Daniel Wieczorek
                                                                      Daniel Wieczorek  2 months back

                                                                      Hey Jeff. This is a great video. It is true that the journey it self is the target, not getting there. This is how I want to do it, but got a liitle issue with my focus. I feel so many different muscles can be incorporated that I simply cannot focus enough to contract all of them, or when I do I get tired so much qiucker I cannot keep it taht way all the training. Is this the moment I should think about meditation? Or is there some other way to keep all the muscles under control all the time?

                                                                      • R A
                                                                        R A  2 months back

                                                                        Ken Hutchins meets Bruce Lee.

                                                                        • Jason X
                                                                          Jason X  2 months back

                                                                          Jeff Cav will go down as one of the greatest of our times!

                                                                          • Joe Marino
                                                                            Joe Marino  2 months back

                                                                            What is the lat attachment Jeff is using?

                                                                            • No Mere Mann
                                                                              No Mere Mann  2 months back

                                                                              Brilliant. I would compliment every video, but due a limited vocabulary all I can say is that "Jeff your making the world a better place". Thanks.

                                                                              • Ruben Hansen
                                                                                Ruben Hansen  2 months back

                                                                                4:10 it has helped me a lot firming up my chest and shoulder muscles the last 6 months. 10kg on the downward and 5kg on the forward and upward direction with cable wire. Slow and controlled reps with full contractions. It didn't happen before when I was doing bench press.
                                                                                I started doing it slow with light weights because I have this clicking sound in my shoulders, which also improved a lot 😁

                                                                                • We are here, what now?
                                                                                  We are here, what now?  2 months back

                                                                                  Wow. I knew i always been working out the right way....

                                                                                  • Abhinav Chaudhary
                                                                                    Abhinav Chaudhary  2 months back

                                                                                    His hairstyle stays the same. 66 years ago, 33 years ago and even now its the same !

                                                                                    • Gonzalo Morales Sánchez
                                                                                      Gonzalo Morales Sánchez  2 months back

                                                                                      Awesome as always. Best yt channel

                                                                                      • italianjock63
                                                                                        italianjock63  2 months back

                                                                                        This is the most important video I have seen about weight training Jeff.? You said it using the muscle versus momentum makes a world of difference in bodybuilding. Guys focus too much about the weight than actually lifting with the muscle

                                                                                        • fRedd
                                                                                          fRedd  2 months back

                                                                                          7:14 looks that Jeff's biceps are about to pop

                                                                                          • sizzler 102
                                                                                            sizzler 102  2 months back

                                                                                            bruhh I would have never guessed you were in your forties! damn you look young

                                                                                            • Josh Schwarzbauer
                                                                                              Josh Schwarzbauer  2 months back

                                                                                              “Journey before destination.”

                                                                                              Thanks Dalinar

                                                                                              • Alberto L
                                                                                                Alberto L  2 months back

                                                                                                YouTube un subbed me for some reason.