22 Days to “BIGGER” Muscles (GUARANTEED!)

  • 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://pedofolie.info/user/jdcav24
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Comments • 2 212

    ATHLEAN-X™   2 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! 

    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  1 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  1 months back

      ATHLEAN-X™ Please expand more on this topic

    • Elias Milanovic
      Elias Milanovic  1 months back

      anyone else wondering who is camera person is?🤔

    • Costa Russu
      Costa Russu  1 months back

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

    • Jesse Anabolichead
      Jesse Anabolichead  2 months back

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

  • Abhinav Chaudhary
    Abhinav Chaudhary  2 days back

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

    • Gonzalo Morales Sánchez

      Awesome as always. Best yt channel

      • italianjock63
        italianjock63  2 days 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  3 days back

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

          • sizzler 102
            sizzler 102  3 days back

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

            • Josh Schwarzbauer
              Josh Schwarzbauer  3 days back

              “Journey before destination.”

              Thanks Dalinar

              • Alberto L
                Alberto L  4 days back

                YouTube un subbed me for some reason.

                • Djelari Ghana
                  Djelari Ghana  4 days back

                  "sometimes you don't have to change the size to change how something looks"....thought he was talking about sex for a second...

                  • Danny Keo
                    Danny Keo  4 days back

                    Love the knowledge you kick!! Thank you, sir. 😁👍

                    • 「Rami Stando」
                      「Rami Stando」  5 days back

                      Why would I trust this guy? The jeffery I know NEVER wears a shirt

                      • Zachary Green
                        Zachary Green  5 days back

                        this video inspired me. prior to watching i was struggling with going to the gym consistently. wouldn't be the first time. after watching i committed myself to going to the gym 5 days a week. its been 5 weeks of this and im planning on going 16 weeks.

                        • Carris Higgins
                          Carris Higgins  5 days back

                          U would b a good ass cop

                          • James Mueller
                            James Mueller  6 days back

                            Cool I am going to try this work out you rock

                            • William Morelock
                              William Morelock  6 days back

                              This is top quality stuff! Keep it going Jeff

                              • Aaron Samuel
                                Aaron Samuel  6 days back

                                I love it, this is how I train! What he forgot to mention BTW...

                                The pain will be INTENSE 😲👌

                                • Karate kicks music
                                  Karate kicks music  6 days back

                                  Every single time

                                  • Tony C Factor
                                    Tony C Factor  7 days back

                                    Great lesson and teaching! I will implement them in my next workout

                                    • Cüneyt Arkın
                                      Cüneyt Arkın  7 days back

                                      Jeff you are providing us with golden information but the clickbait titles make it hard for me to leave a like without being embarrassed.Because it shows up in the "liked videos" playlist in my profile

                                      • Ricky Carter
                                        Ricky Carter  1 weeks back

                                        I would simply like to thank you... I have been working out with broken bones and with out this vital information I could have really been hurting myself. And since I have been learning from you I practice safety more than just bronzing with no brain. I thank you for all of your dedication. I will keep practicing because of you...

                                        • jesse jacobs
                                          jesse jacobs  1 weeks back

                                          mind muscle connection: my muscles literally twitch/spasm on my off days/rest days, then i know they growing, reacting to stimuli.

                                          • Diogenes Ferreira
                                            Diogenes Ferreira  1 weeks back

                                            I can't never understand how people dislike videos so informative such as this one.Thank you so much Jeff, I am adding all of these techniques to my workout schedule. I am very grateful for your channel. God Bless!

                                            • Anthony's Fitness
                                              Anthony's Fitness  1 weeks back

                                              Very helpful

                                              • Arthur Ash
                                                Arthur Ash  1 weeks back


                                                • Carlo Gambino
                                                  Carlo Gambino  1 weeks back

                                                  I about 5 ft. 11 inch. 155lbs. Jeff asked a question in a video "What are you training for?" I am a martial artist, yoga enthusiast and runner...I am training now for the elevated V sit, I have the elevated L sit, had that for quite a while, I am using Jeff's perfect ab video and I am feeling a difference in pushing that pelvis forward LEANING back in that elevated V sit... If you want to see my real goal check out Bruce Lee's elevated V sit.

                                                  • Carlo Gambino
                                                    Carlo Gambino  1 weeks back

                                                    I am combining this intel with Jeff's video here https://www.youtube.com/watch?v=MNLG4-diuYM

                                                    • locals call me vip
                                                      locals call me vip  1 weeks back

                                                      how to gain muscle in 22 days? use riods ....

                                                      • Scott Barber
                                                        Scott Barber  1 weeks back

                                                        I go slow and deliberately but will pay even more attention this week and start every form with my stance and engage the core deliberately, and see how this goes. You taught me the facepull and I love it so I trust you Sensei. 👊🏼

                                                        • Ka'pella Nuwavin
                                                          Ka'pella Nuwavin  1 weeks back

                                                          Bout to get these Gains!!!!

                                                          • Dauntless
                                                            Dauntless  1 weeks back

                                                            Thank you Jeff! Very enlightening tips!! One of your best videos

                                                            • narek kh
                                                              narek kh  2 weeks back

                                                              Jeff is not a normal human. His a legend a hero. Thx Jeff for everything.

                                                              • Pavan
                                                                Pavan  2 weeks back

                                                                It literally looks like there is a baseball lodged in his left bicep at 7:49 like wot...

                                                                • BAP
                                                                  BAP  2 weeks back

                                                                  Day 1 - wow that hurt and I had to drop heaps of weight off the bar :(.... Bye ego. Hello gains :)

                                                                  • Khalid Alamin
                                                                    Khalid Alamin  2 weeks back

                                                                    Did he just speak positively about a type of Internal Shoulder Rotation 🙆🏿‍♂️🙆🏿‍♂️🙆🏿‍♂️

                                                                    • Dirk Bolthouse
                                                                      Dirk Bolthouse  2 weeks back

                                                                      5:33 jeff has veins in his cheeks!

                                                                      • Marcus Dedsec
                                                                        Marcus Dedsec  2 weeks back

                                                                        You are best , You are really changing the way i workout daily .

                                                                        • Sanctus Unus
                                                                          Sanctus Unus  2 weeks back

                                                                          Another great video. Thanks again Jeff

                                                                          • Tejas Mahajan
                                                                            Tejas Mahajan  2 weeks back

                                                                            Imagine if he says: SCHOOL IS KILLING YOUR GAINS!!!

                                                                            • Oscar Oneim
                                                                              Oscar Oneim  2 weeks back

                                                                              I can’t believe you’re 43!🤦‍♂️

                                                                              • Peter Johnson
                                                                                Peter Johnson  3 weeks back

                                                                                I like the advice you give about not looking at numbers of reps and simply concentrating on each and every rep.

                                                                                • Peter Johnson
                                                                                  Peter Johnson  3 weeks back

                                                                                  People pay huge $$ for this info. I can’t get over the fact that he gives all this advice for free. Thank you!!

                                                                                  • Dan Sam
                                                                                    Dan Sam  3 weeks back

                                                                                    Meth days ?

                                                                                    • Darius Hickman
                                                                                      Darius Hickman  3 weeks back

                                                                                      What email address do we use to send you an email?

                                                                                      • JHolland
                                                                                        JHolland  3 weeks back

                                                                                        Just my shoulder pain that’s messing me up with most my excersise

                                                                                        • Oz
                                                                                          Oz  3 weeks back

                                                                                          Why won't Jessie look like Thor Bjorsson? >:(

                                                                                          • THE Don Spaghetti & Ravioli

                                                                                            Very contradictory guy

                                                                                            • imscottanthony1
                                                                                              imscottanthony1  3 weeks back

                                                                                              Jeff do you answer questions here or on IG? Cus I have a few questions about you programs

                                                                                              • Sam Anderson
                                                                                                Sam Anderson  3 weeks back

                                                                                                This explains why my gymnast friend is always jacked and lean. Hes had a sixpack since elementary school. Hes always active and moving, also he says he is constantly flexing his core to the point its like second nature.