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 • 442

  • R.J.
    R.J.  2 weeks back

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

    • Monica Gleason
      Monica Gleason  2 weeks 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  1 months back


        • Kam Mueller
          Kam Mueller  1 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  2 months back

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

            • OyaDM
              OyaDM  2 months back

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

              • Eddy Jimenez
                Eddy Jimenez  2 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  2 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

                  • GhostSniper
                    GhostSniper  2 months back

                    This is what we call the athlean “X” factor

                    • RICHARD SOLORIO
                      RICHARD SOLORIO  4 months back


                      • r gupta
                        r gupta  5 months back

                        Great info

                        • Rungirl262 Getty
                          Rungirl262 Getty  6 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  7 months back

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

                            • Epic Joser
                              Epic Joser  7 months back

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

                              • K Rod
                                K Rod  7 months back

                                This knowledge is gold

                                • Erdogan Essat
                                  Erdogan Essat  7 months back

                                  thank you so much great advise.

                                  • Taylor Woods
                                    Taylor Woods  7 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  7 months back

                                      best shirt ever

                                      • killerrush77
                                        killerrush77  7 months back

                                        thats a nice softball there

                                        • Jorge Torres
                                          Jorge Torres  9 months 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  10 months 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  10 months 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  11 months back


                                                • Jackson Jones
                                                  Jackson Jones  11 months back


                                                  • Aleksandras Trofimovas
                                                    Aleksandras Trofimovas  11 months back

                                                    a doorway curl! another geniously simple yet great exercise!

                                                    • Myk Al
                                                      Myk Al  11 months 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 Flips
                                                            Bash Flips  1 years back

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

                                                            • JD Eger
                                                              JD Eger  1 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  1 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  1 years back

                                                                  u r the best jeff

                                                                  • Jack Henry
                                                                    Jack Henry  1 years back

                                                                    Great video

                                                                    • Scott Taylor
                                                                      Scott Taylor  1 years back

                                                                      Jeff you are the best ty I have been gaining so much quicker after watching your videos

                                                                      • Jakob Feitzinger
                                                                        Jakob Feitzinger  1 years back

                                                                        But you don't have to stop there.

                                                                        • Jean Pierre Provost
                                                                          Jean Pierre Provost  1 years back

                                                                          excellent !! Bravo

                                                                          • Konsento
                                                                            Konsento  1 years back

                                                                            This man said...use bands and Dumbbells at the same time!!!!

                                                                            • Sean Ferri
                                                                              Sean Ferri  1 years back

                                                                              I am new to resistance training and have been using weights and have lost 25 lbs. I started with no weight squats and am up to doing squats with not much weight more weight... 125-150. I started with pushups and have 'graduated' to bench, incline & decline with between 80-120 lbs. But...

                                                                              I started learning about time under tension, took off all the weight and it has been by far a much harder workout then I ever expected. It's really really hard, but the mental barrier is still there. Just because it's hard, I still have doubts that I will continue to get stronger and loose weight. I want to loose my last 2 inches of fat.

                                                                              My no weight squat is lowering my self 1/4 of the way every second, coming up half way on second #5, and coming all the way up at second #6, so one push up takes 6 seconds. I can barely do this 10 times! IT IS HARD!!! I do the same thing with pushups. I'm literally dizzy with exhaustion and have to sit down after my squats. I can do my pyramid 12/10/8/8/10/12 adding weight and still not be as exhausted as I do when I do TUT with squats. How can I know for sure this will help me continue to loose weight?

                                                                              • NaturalRights
                                                                                NaturalRights  2 years back

                                                                                The dumbell and band combo is genius - reminds me of my obsessed college roommate.

                                                                                • Chris Chan
                                                                                  Chris Chan  2 years back

                                                                                  5:09 MJ move right there

                                                                                  • Buy you out Auctions
                                                                                    Buy you out Auctions  2 years back

                                                                                    I'm a very hard Gainer. I was in a motorcycle accident 10 years ago and trying to even out body. right side of back left side of neck strength. can you program to build even size.

                                                                                    • Kendall Forshee
                                                                                      Kendall Forshee  2 years back

                                                                                      Looking to build MUSSY? Jeff has the answers.

                                                                                      • Robert Hall
                                                                                        Robert Hall  2 years back

                                                                                        Really good it is great @robertyhall how do you do it

                                                                                        • Jon
                                                                                          Jon  2 years back

                                                                                          Your athlete powder tastes like shit

                                                                                          • Marcos Irastorza
                                                                                            Marcos Irastorza  2 years back

                                                                                            I dont understand, you said that we dont have to break the tension but now you are showing how you rest when get down the dumbell

                                                                                            • Pen Umbra
                                                                                              Pen Umbra  2 years back

                                                                                              I have to meet you someday and shake your hand dude.... you, alpahadestiny, and meegan from team 3d are the best on youtube. Cannot thank you enough.

                                                                                              • KEN
                                                                                                KEN  2 years back

                                                                                                Never seen throwing a barbell while curling! The other crazy curls!
                                                                                                Jeff knows so much! I'm thinking that he is an alien from a planet called Fitness.

                                                                                                • Alex Myladoor
                                                                                                  Alex Myladoor  2 years back

                                                                                                  Thanks alot man it was really helpful