Table of Contents:
Calisthenics Can’t Build Big Muscles (PROVEN) Can You Gain Muscle with Body Weight Training
Video taken from the channel: Gravity Transformation Fat Loss Experts
How To Build Muscle WITHOUT Lifting Heavier (5 Science-Based Hacks)
Video taken from the channel: Jeremy Ethier
Tension vs Load! Is Progressive Overload BS in Bodybuilding?
Video taken from the channel: Ben Pakulski Muscle Intelligence
Progressive Overload: How to Gain Muscle FAST!
Video taken from the channel: Iron Built Fitness
Proven Way to BUILD MUSCLE Faster (SCIENCE)
Video taken from the channel: ATHLEAN-X™
Why Gaining STRENGTH Does Not “REALLY” Matter When Building MUSCLE? Explained!
Video taken from the channel: Greg Doucette
How to Grow Bigger Muscles Fastest! (NO PLATEAUS)
Video taken from the channel: ATHLEAN-X™
To get the most out of strength training you want to give your muscles more than they can handle, or you want to overload them. When you lift enough weight, your muscles become stronger and you become fitter. Here’s what you need to know about overload. The Basics of Overload.
“I could just increase a bunch of low-effort, low-intensity volume, and not necessarily see any gains in terms of strength or muscle mass.” There are ways, however, to use volume to achieve.Methods Of Increasing The Overload 1. Increase the Resistance Probably the most obvious way to increase the demands you place on your muscles is to 2. Increase the Reps You don’t necessarily have to add weight; alternatively, as you get stronger, you can simply do 3. Increase the Volume This.Progressive overload is the gradual increase of stress placed upon the body during training.
The principle is about continuously increasing the demands on the muscoloskeletal system so that you can make gains in muscle size, strength, and endurance.When pressed, I would probably say that progressive overload is the most important component of any sound strength or muscle building workout. Yes, it is more important than the numerous other particulars of the program – including training frequency, rep ranges, tempo, etc (although these can all.
“Progressive overload is a gradual increase in the amount one lifts during resistance training,” explained ACSM-certified personal trainer Jim White, RDN, owner of.Building strength with any approach requires progressive overloading. Progressive overloading just basically means progressively increasing the difficulty of an exercise. I.e. adding weigh t to your bench press every week is progressive overloading weight training.The Max-Ot Workout Workout Overview Max-OT or “Maximum Overload Training” was developed by the company AST.
This 12 week program is designed and claimed to be the fastest muscle growth and fat burning workout. The overall goal of this program is to build the most muscle in the fastest time possible. This program strongly emphasizes [ ].
In This Online Muscle & Strength Building Training, You Will Learn How To Build Your New Body The Way The Pros Do! Building Muscle Helps You Stay Fit, Avoid Injuries, Lose Weight, Stay Healthy & Live Longer! WOW! This Course Is Not Medical Advice But Is Based On Scientific Research.Does strength training build muscle?
Yes, strength training is the best way to build muscle naturally. As you lift weights and continue to get stronger, your muscles will increase in size (known as hypertrophy) to adapt to the stress being placed on them. This is because a bigger muscle has.Progressive overload is essential, but heavier weights alone won’t build the biggest muscles. To signal hypertrophy, you must manage two things: mechanical tension and metabolic stress.
To utilize both mechanisms for growth, rotate lifts, incorporate variety, and.Home Blog Resistance Training Does Resistance Training Build Muscle? Shop this story. 25% off.
5pcs Strength Resistance Bands for Pilates and Crossfit: Workout Equipment. Rated 4.5 out of 5.When your training volume is high, the blood flows heavily to the muscles and results in an increase in lactic acid. This increase ends up in muscle failure as well as a phenomenon called “pump”. When a muscle fails, the amount of cortisol in the body increases, causing the muscle to breakdown.
If you want to know how to build muscle and make changes to your body, understanding the principle of progressive overload is essential. Sometimes I feel like the fitness industry is just flooding the minds of gym goers with ambiguous and conflicting information regarding weight-training.Strength training Workouts Athletic training Seasoned athletes use progressive overload. People often try to avoid a plateau by way of muscle confusion, a strategy based on the idea that workouts lose their potency when they’re done over and over again.
To combat this, they constantly switch up their routine.
List of related literature:
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from Athletic Body in Balance | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
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from The Well-Built Triathlete: Turning Potential into Performance | |
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from Natural Bodybuilding | |
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from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance | |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle | |
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from Public Services (uniformed) | |
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from R3 Diet | |
| |
from Physiology of Sport and Exercise | |
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from NSCA’s Essentials of Personal Training |
347 comments
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So if I use a superset for my bicep curl that is a barbell bicep curl at 70lbs then immediately follow it with a set of drag curls at 70lbs does utilize PO and Metabolic stress?
How do you actually implement these ideas? If my program is most PO focused should I add some sets/exercises that induce metabolic stress and eccentric damage within that same workout? Or is it better to cycle each form of growth over a few weeks?
If your form changes, there OBVIOUSLY was no progressive overload. If a guy benches 135 for 5 and a few months later does 225 for 5 he will certainly be bigger..
I just love it when a pro trainer stresses that it’s never about how much weight you lift but how time under tension you put into the muscles you work on
It still surprises me, how some people have no idea about Custokebon Secrets, even though many people get good result with it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost crazy amounts of weight with it without starving myself.
This is an important video. A classic. I wonder how this contrasts or compliments studies on training splits and frequency of exercise? How do we rotate this in? Studies have shown that a full-body exercise every day is actually more effective than “bro science” splits.
As a licensed PT and an experienced calisthenics athlete, most of this isnt true.
Do anybody know about Custokebon Secrets? Does it work? I hear many individuals lost their weight with this popular fat burn secrets.
Can anyone help can the metabolic stress aspect be done as a finisher?
Does metabolic training change up your number of sets and reps?
Yes it does, obviously. You need to be 400lbs to deadlift 500KG.
What a grea video, thank you Jeff!! Love to see more like his…
Would have liked a quick example of the weaving of the three programs.
You ok Jeremy? I noticed in the recent videos that your enunciation isn’t as clear as before. It was a bit unclear what you were saying and I had to turn on the captions but those didn’t help that much. I thought it was just in my mind but I watched a video from 2 years ago and stark difference. I hope you’re doing alright
Hi Jeff, I’m really interested in knowing what you know or your opinion about the Ben Pakulski’s famous muscle expansion protocol system…
Can someone help me understand the differences between metabolic and eccentric?
Please do a video on Shoulder External Rotation with Humeral Adduction!!
he’s wearing SciTech logo. Really disappointed that he’s supporting them. The supplements I’ve tried from them are absolute crap.
I just dint understand what is meant by “metabolic” type exersizes, anyone got a good example?
Great video, Jeff. One of your best ever! This is truly putting the science back in strength!
Since my Plateau, i use all four tof these^^ and i think its working:)
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.
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.
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
I’m sorry but is anyone else still clueless on what eccentric training is
Building muscle and building strength + endurance is different
Could somebody please explain to me what exactly is meant by eccentric and metabolic?
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
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
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?
how do you incorporate cardio into your push pull leg routine?
Hey jeff i was just wondering it mound sound stupid but can you mix in metabolic with ecentric for example doing light weight but ecentrically
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…
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
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
Orrrrr you can have an intensity and a volume day and you have the best of both worlds
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
Are you referencing the eccentric with a weight at someone’s 1rm or less??
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
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There is only one way to grow muscles faster really, and that’s steroids.
Great insight, appreciate your Chanel Jeff always picking up top tips from you. = more
It feels good to be sore in the muscles. Why would people not want that after working out?
I will have to watch this video 200 times so i can understand half of what hes saying
What is “eccentric damage”? That term is new to me. I think I get the other terms. It would help if you defined each term you use before talking about its place in body building, not just for beginners; currently the definitions of a lot of bodybuilding terms are not codified, different instructors use them different ways.
I was going to comment
“It’s called just doing eccentrics on the negitive since your muscles don’t know the difference between 10 pounds and 30. It’s all about the tension”
But you hit it all right on the head… Your the best fitness channel out there ;3
What’s the difference between Progressive Overload and Eccentric Damage?
All I got is 20 lb dumbbells and can do at least 30 reps. What should I do if I want to go for hypertrophy over endurance?
Is Progree Overload with Volume the same as Metabolic Overload, wgats the differences in these two?
The first time I tried the metabolic overload method with lighter weights for bicep and tricep exercises, the next day my arms ached like crazy. That is a good pain…
great video! spot on, further called periodization! alternating programs and schemes. eventually youll need this approach to keep making gains!!
always love AthleanX videos!!
Can you do a quick video showing us physically with weights what you mean. I think it would help everyone by simplifying it. Just a suggestion
Anyone can find a study to backup their personal opinion. If you train hard and are consistent, you will get results, high reps, low reps, calisthenics, lifting rocks, whatever.
Great information! I will try this in my training. Thanks again for sharing your experience and knowledge.
Thanks Jeff, you sir inspire me!
I plateaus and I gave up after a year and a half, and I’m finally back in the gym this year, I look up to you and your plethora of knowledge.
I’m back in the gym and I’m learning so much from watching all your videos and I’d like to say thank you for sharing everything.
You’re the only expert that I trust and support!
Hi Jeff and fellow subscribers
What is the advised rotation schedule between the three approaches (PO, Metabolic & Eccentric Damage)?
Regards
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What a terrible place this world would be without Jeff and Jesse
So how do you grow bigger muscles if it’s not at all about increasing strength via progressive overload
Never understood it. Why would you want to get big without getting strong. That’s like getting a surgery or taking a pill to have a bigger dick… but it won’t work. Makes no sense
so lets say i’m just getting started lifting for muscle gain, and i’m doing all the best things. how soon until i start to build muscle mass, rather than just recruiting more fibers? obviously different for everyone, but ball park it for me! a few weeks? a few months? a year?
One needs to get stronger in order to work hypertrophy with any credible weight. For example doing hypertrophy work with 315 on a bench is much better than hypertrophy work with 185 on a bench. Your content is awesome, Dr. Greg!
I like it, havent finished the video yet but I’m wondering if he’ll speak on muscle density versus size, size isn’t a 1 to 1 ratio for strength.
Kinobody is going to have a fit. You can’t beat Greg in any discussion
I usually mix them.. start with a compound movement hit my 3-5 reps with 315 or so… depending on cycle and joint feels.. then go to dumbbells with 12-15 rep ranges and go for stretch and insane pumps.
Wouldn’t it make sense to alternate periods where you focus on strength and periods where you focus on hypertrophy? The one helps the other I believe. Sure 10 rep sets are better for hypertrophy than 5 rep sets, but don’t you get even more out of these 10 rep sets when you can do them with a heavier weight because you are stronger? And vice versa; a bigger muscle has more strength potential than a smaller muscle.
hi any one got his program can suggest how’s it is?
thanks
aj
Idk I like to have a heavy compound movement in the beginning of my workout no less then 5 -6 reps. And the rest of the workout is higher reps isolation work. I need motivation to train and as a natty strength is my motivator.
This is the reason why serge nubret always used moderate weights and had a wonderful physique
So, would it help to cycle strength training and hypertrophy training 4 months each?
Man now I know I’ve reached plateau. What’s worst is that I can’t afford “Athlean X Breakout”.
I was on stronglifts 5×5 for several years and made enormous gains in strength, but the effect on my body composition was minimal.. Watching videos like this has raised my consciousness.
lol jason blaha is about to roast you (disclaimer: i am a fan of blaha, no idea who this bpak guy is, first video ive seen of him, however bpak may be right on this one)
Yeah sometimes I see some skinny dudes push and pull some ridiculous weight
Makes sense. I experienced my best lat growth when I was blasting out my pull-ups as quickly as possible. Now that I do them much slower, I don’t get nearly as much soreness or growth.
I’m sorry but Greg doesn’t know what he’s talking about here
Coach Greg, please watch this video. It is the best video on the subject of Training enhanced vs Training as a natural that I have seen and yet you preach the opposite, why? https://www.youtube.com/watch?v=hILUlLLVSUs
not to discredit coach Greg but i have read on countless forums and books that muscle size is directly proportional to its strength. Who is correct?
Coach Gregg, how many calories do you workout per workout? Weight training and cardio? Just an estimate.
Calisthenics is the best you can controle your bodyweight and you can get big is how you train calisthenics change my life and with calisthenics you can get bigger
Is there a way to get the best of both worlds? How can I increase strength and build muscle?
I would always work up to a heavy bench and I wouldn’t ever be sore but after the bench I would always pyramid down max reps and be dead afterwards
That makes SO MUCH SENSE!
Your a crazy man with a LOT of good information. lol
Thank you!
It would seem though that training strength would increase your hypertrophy 12-15 rep max. That’s why I train both. It also confuses the muscle more than constantly doing the same thing.
Coach Greg,
So my rep ranges are 6-8 for compound exercises and 10-12 reps on isolation exercises. Is this a good rep range when I wanna build strength and muscle?
For pushups should I make faster reps or slower to gain more muscle
Ps: for the same number of pushups that I do
Amen to this vid and finally some sense spoken, low rep heavy weight does not build in the way ppl think it will, look at the the honest 8×8 or 10×10 workouts, I have a brother in law who is big in size, all his life he simply trained for the pump and that’s it, never went heavy, workouts were quick and intense,
I don’t wanna be that bulky guy who can’t run
I love my planche
Every muscle group in my body gets sore after workouts but my biceps seem to not get as sore and are sore for a shorter period of time. Does this mean i can train them more often?
What can you tell us about compound exercises vs. isolation exercises?
Thanks.
The neighbors must be really complaining because Greg is not yelling
No one gets so fat that range of motion is different. In my case my muscles dont grow if i dont get stronger. I agree that you can get stronger without getting bigger if you dont eat enough
So if someone added 30kg to each side on the DB Bench Press. Form was the exactly the same and they were actually trying going to failure say prior with say 20kg and now were doing 50kg for the same amount of reps regardless 5 or 15 their chest wouldn’t have gotten bigger? I used to think that way. But DBs Machines bodyweight exercises (additional if needed) and Deadlifts you cant just get fat to increase those lifts. Especially the bodyweight exercises.
Did he just say that getting fat gives you more cushion for the pushin? I’m telling the ladies I heard that from a world famous doctor.
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Finally a real doctor who knows what he is talking about and who has patients whom he guides and who can prescribe medication.
The fitness industry is got it all wrong… Fitness people are not symmetrical… they have incomplete body parts… Fitness people like to play a game with split training… split training is to develop symmetry… Fitness people are not going to do that… even if you’ll lit a stick of dynamite under their ass!
All these reasons that you give point to the better option between cut/bulk/main being to just main-gain (assuming you’re at a low bf%)
You still need to get stronger to gain muscle, just stronger in hypertrophy training specifically, like if you bench 15 reps of a 100 kg, if you increased that to 15 reps of 105 kg you would be having an increase in size and strength
How about when you get stronger without increasing bodyfat %? Assuming an intermediate level lifter.
I as well have a degree (masters) in kinesiology and sports and human performance (slight credibility) however would you not say being able to lift heavier in the hypertrophic range would equal more muscle growth due to increase of intensity or total work for instance yourself being able to bench so much I believe is what has caused your chest to be so dense and one of your top body parts……. I think someone doing 405 for 12 is gonna gain more muscle then the guy doing 135 for 12…. so building your strength up first would be advantageous before going strictly hypertrophic especially keeping bf down…… I watch your channel because you shed light on the truth just because you look good doesn’t mean you know what the fuck your talking about….anyway ur thoughts if you have time? Great channel brotha
I was that guy for ages who thought you need to get stronger to get bigger. Now I just don’t see how people still preach that. I mean yeah if you’ve never trained heavy, you can practice that and add 50lbs to your bench and stay the same bodyweight. Maybe less, or more if you’re a freak. But there’s going to be a limit. Your body won’t allow you to just keep getting stronger. You need to get bigger. Do so called hypertrophy training which everyone likes to hate on because that’s what roofed up bodybuilders do. But it’s just needed after a certain point even if you want to get strong. Adding 50 to 100lbs to your bench doesn’t magically make you bigger. You need to put in the work to get bigger so that your able to bench more weight.
Answer STEPHI COHEN 120lbs deadlifts and squats 500lbs.
Nothing bothers me more than fat millennial girls saying they dont lift weights because they dont wanna look like a bodybuilder…like if they even har a fraction of that discipline.
But Ronnie Coleman only did heavy weights ( well “light weight”)… look how massive he got:'(
Has anyone else noticed that greg breaths inbetween entire sentences
Thank you for your time Greg, I’m starting to feel a little guilty getting all this great info from you for free
Yup, I’m sick of fat asses loading the leg press up with every plate in the God damn gym only to use their fat fuck belly to recoil the weight out of the bottom. Then go around talking about how they can leg press 1,000lbs…fuck outta here
This reminds me of doing “Jerks” for football. I wouldn’t recommend this strategy for dips or push ups. Slow tension and time
I usually do 8 10 reps for each set and my goal is bigger muscles. So should I be doing 10 reps for everything instead?
Yep strength is relative. I am getting bigger and bigger but my compounds are pretty average and have gone up quite slowly as a beginner
But greg what if you still do the same amount of reps like what if I do 5 reps everytime but only till I do 100 reps and do 20 reps everytime everytime but to the same amount. Technically you could still get size right or no?
I can’t even imagine how much I would improve if I got on one of his programs. Just this information alone is super beneficial
You say that higher rep sets are best for building muscle, but theoretically, wouldn’t 30 sets of 1 rep be better than 3 sets of 10 since you would be able to lift more weight per set with the same amount of total volume?
Powerlifting is the best, fuck the people who ask for likes and who cares about shitty thenics, it’s for cheap homeless people who wants to build these tiny ass muscles
The data does not agree with you. 5×5 vs.3×8 or something similar. The 5×5 would have more total volume and greater recruitment, muscle damage etc..
Coach, now I understand that strength does not necessarily mean muscle size. My question now is, does larger muscle size imply more strength?
I love your content Greg! ♥️ Just to confirm… I went from doing body weight chins (5 sets, 5 reps) to 50kg weighted chins (5×5) and I didn’t gain any lean muscle mass? Was it all CNS and muscle recruitment? I would love to see you debate Alan Aragon or Brad Schofield on this topic I had to buy new clothes because my back got too big… I agree this can apply to elite athletes like Olympic lifters… This logic depends on the individual and their training experience…
So squating 3×10 285lbs wont give u as much muscle gain as a 3×10 185lbs
https://www.t-nation.com/training/serge-nubret-pump-training
Your wrong on this one. It doesnt really mattet what you do as lomg as you get a good workout in. If you eat in a caloric surplus while lifting heavy and you progressive overload the size is forced to come.
With all other variables being constant, a heavier load will recruit more muscle fibers than a lighter load…
Not the best video from Greg. He seems to be talking about obese people. What about someone who’s 8% versus 18%? Range of motion is a weak argument as to why the 18% guy is stronger.
Can Anyone Plzz Tell me what Ecentric Means I mean what type of training is that i do not know
if you lift heavy long enough. with reasonable form you will get bigger and more muscular assuming you also eat good and sleep well..
I see many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever tried using this popular lose weight diet plan?
I’m exhausted. Just came off reading a ton of material that said that slow, high quality reps, low volume, high intensity training with 3-5 minute rests is best for building muscle density (myofibrillar hypertrophy). I topped my class, but I don’t get my body at all!
People tend to be negative…that always under minds all training…get past negative mindset! People thought I was going to die from cancer….They didn’t realize words and positive mind set cant help you survive in life…if you say you have cancer it will grow if you say you survived it you will! Read Proverbs 18:21! It says…Words have the power or life and death!
I need to get bigger fast and I mean like yesterday can you help me please.
Here’s the truth: never over complicate it, just do the exercises you are doing until you CANT POSSIBLY DO ONE MORE REP, and you will definitely build muscle.
But Jeff why do you tell us to go slower with controlled motion when this way is the fastest way to grow muscle
MI40 is the only way I workout! People in the gym don’t understand or can’t comprehend what is meant to shorten the muscle through out the working muscle. Made real big gains using TUT!
Those biceps are screaming to get out of your tshort!! Awesome
I always associated pushing or pulling faster with half reps and bad form….eye opener
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Bro. Add subtitles to ur videos, so that other country’s people can understand what you want to do! Many people don’t understand the way you talk… So plzz add subtitles.. (From Bangladesh)
However, lifting for hypertrophy with heavier weights because you got stronger will benefit muscle growth.
Im doing quick bursts let’s see the outcome in a couple of months
hi Jeff can you make a video about training 2 sessions a day please?
Too many contradictions in fitness, esp bodybuilding. Best to just learn from your body and how well it responds to each method and pick the best one.
This seem to contradict other times where Jeff basically says slower is better.
I am too slightly confused since in all his other videos hes using a slower controlled form. While emphasizing lockout and full contraction. I understand explosiveness in concentric phase but to build the most mass I believe eccentric should be slow an controlled to activate more muscle fibers on the way down. I think this works great while circuit training with light weight and no rest between sets while cutting and maintaining size. But in a mass program I wouldn’t solely recommend this technique especially with heavier weights because your risking injury especially if your not young. I can see it for s few burnout drop sets for mass but that’s it. Yates always stressed explosion with a slow negative motion and he built the best quality mass while not having great genetics although he was on alot ot gear he still put crazy quality mass in only a year. U rather take his advice for mass since while cut and strong. really isnt very big.
sorry eccentric burst up slow on the way down? concentric fast up and down?
Jeff ecentric for isolated exercises and concentric for the compound exercises?
If you do it slow the time under tension increases. That’s a great driver to.
How to build muscle? Eat protein carbohydrates, weight strength training, rest
studying in a STEM field makes understanding these concepts so easy it’s not even funny. well, a little.
You realy do help me allot, I gained 2 and a half on almost every muscle in 4 months
He always talk about time under tension and that you should go slow on your reps instead of fast, and now he is argueing against that… i dont get it
I would do this exercise all the time right after my curls to burn out. Alot of my friends would hate on me because they said it would reverse the gains I just made by curling. I have bigger arms than them. This workout does work
Honestly this is great because I’m trying to gain strength without gaining muscle
Can someone correct me…
So less mass you go as fast as fuck
More mass you go very slow
And you have to do both for muscles?
Calisthenics is more fun and so many more things to learn weight lifting on the other hand is a bit boring and legit is king back breaker
Think I’ll try this for aa while instead of liftiing heavy. Maybe my old joints will like the change.
Yes, it explains my question. Now, how did you read my mind because this is spot on!
How do you make sure that you’re not just using momentum to move the weights?
I never let my self end on a odd number rep and I never let my self stop the set until I’ve done full range
I’m really confused now. Many people say the faster you do an exercise the More strength you build and the slower equals more muscle but on the other hand people say the opposite. I don’t know what to believe?
Force is mass*acceleration. Keeping the mass equal and increasing accel means more force is applied.
Summary:
The 3 ways to grow muscle are:
1)Progressive overload (increasing weight, volume, frequency)
2)Metablic stress (peak contraction, time under tension)
3)Eccentric damage
To maximize hypertrophy you have to use all 3 methods and the only one that causes soreness is the eccentric damage pathway.
Training for metabolic stress doesnt mean just feeling the tension, but the chemical reaction inside the muscle from the byproduct metabolites (lactic acid for example) and train through this accumulation which is a huge stimulus for growth. This can be done with light weights. By training thru the stress with light weights and really high reps, this is a new opportunity for growth.
Training eccentrically causes mechanical distress as your elongating it under tension which causes muscle damage and grows.
The MAIN POINT of the video is that all these methods should be done (PO w/ weight, PO w/ volume, metabolic stress, eccentrics) so you dont miss out on any elements from another method (tension, chemical overload, metabolic overload etc.)
Training for progressive overload can go down 2 roadways. Training for PO by increasing weight which is good for neurological gains (being more efficient and recruiting more muscles in a lift) and increasing contractile tissue. Once this cycle ends, you go into the 2nd roadway which is Training for PO by increasing volume which has a problem because of overtraining and overuse injuries.
wouldn’t lifting them fast hurt your joints though? especially with heavier weights?
If this dude we’re in a long sleeve shirt, I would never think he lifted weights.
Seems like a contradiction to this video: https://www.youtube.com/watch?v=vKDYfRtfqng
How do I stop hurting the roots of my thumbs when lifting weights?
Great video again man, but do you have a set plan for your workouts? I’ve been using a proven MMA fighter plan and its been working great so far. Should check it out and see what you think! https://tinyurl.com/yczahxn7
i didnt see video but quick burt nd short time of compund workout increase mass?
Hey Jeremy, love the videos. I would like to hear your opinions on periodization.
But isn’t time under tension important for muscle growth
I remember seeing one of Bertil Fox’s instructors,that was Gladstone gym London and yep his mantra was Speed n Power,,,an Indian guy he was 50 back then in 1985,,,,
How to LOSE muscle faster? I’m tired of looking like a gym douche and want to be skinny again, all I want is the six pack and that’s it.
Basically 2+2=4 but so does 1+3=4. There’s always more than one way.
I thought that full range of motion is in this exercise bad because you don’t got the tension
I got a question can I do the same foamrolling with the duoball that I do with the normal Blackroll?
Thats very interesting..i notice all my reps are slow. I thought the slower I go the more tension i put on muscles..will apply this thanks alot!
I am not used to Greg using fake voices. I want the voices LOUDER than last time!
so the key here is to only increase weight if form stays the same? did i understand right? my english is not very good how to maximze tension then?
Convenient video to make given you were using shoulder presses.
Hasn’t Jeff said that you need to train like 45-60 seconds on your every chest set with 12 reps for muscle growth? Isn’t what he is telling now exactly the opposite?
excuse me sir, if we lift heavy weights then our height will not increase
Truth!!! Try full on sprint vs 1-hr-long lazy jog. You will be way more sore in way more places with full sprint only spending about 15 minutes (that’s with rest in between springs). Make more efficient use of your time. No excuses.
Jeff, you’re giving away the store again!
good tips, coach. So even if you are eating to put on size, you can still do the 20-30 rep range cause you have all those calories to burn thu, am I close?
Even though this video is more than a year old this advice is still excellent. My body sadly responds a lot better ( in terms of growing muscle ) to metabolic overload in comparison to standard strength training so yes, there is a lot of pain both during the workout and during the recuperation time. But there is an old anecdote which perfectly describes this training: ” Pain builds a strong character “.
Ok, this is contradicting everything you said before: full rep range under tension, slow negative reps, controled reps. I really like your videos, but lately I’m losing the feel how to do my workout.
Still no answer to my biggest question… I don’t want to get bulky, no offense but even the author of this video is too bulky…. I’m thinking more like Jared leto
Jeff, do you not do barbell shoulder pressing due to your torn labrum? Did you have surgery to fix it? I have one and I really want to return to vertical barbell pressing because of the tremendous strength gain. Mine has healed but I think off center and may need surgery. Huge fan, you helped me fix my bulging disc/posture/lifting/gains. You are truly a Godsend.
ATHLEAN X im sry but i dont have gym equipment if i did i will follow u can u make a video without gym equipment and answer me back thanks………………………………
Does the same concept apply to chicken nuggets? If i eat a 20 pc chicken nugget fast that means I can burn more calories hence, it would be as if i eaten 4 chicken nuggets….. cool thanks Jeff
⁉️⁉️Do you make sure that you’re training with progressive overload? Or have you “slacked” in the gym and like so many others trained in the same way for far to long? Let me know down in the comments, right now!
Your body’s only real goal is survival, physiological homeostasis. You have to give it a reason to step up Its game.
How often can one expect to increase with progressive overload?
True beginner (0-6 months)
Can make significant increases every workout session, like 2-3 times per week.
Novice Beginner
Every other session to every week
intermediate (3-5 years)
Every week to every month
Advanced (5+ years)
small increases every month, significant increases every 2 6 months
How to Achieve:
Increase Weight
Increase Reps
Increase Number of Sets With same Weight
Decrease Rest
Increase Difficulty (example, pausing reps to increase difficulty by cutting out momentum)
How to implement progressive overload?
SINGLE PROGRESSION OF LOAD
1. Pick a weight that you can comfortably hit your prescribed set and rep goal with (Better to start Lighter than heavier)
2. On your next workout increase the weight by the smallest increment and hit your rep and set goal again
3. Repeat this process until you can no longer go from session to session without losing reps anymore (Happens within 3 months)
DOUBLE PROGRESSION OF LOAD (Reps Before Load)
Max out reps before increasing weight, slows down progression but is easier to do
1. Instead of having a fixed goal for your reps, have a target rep range with an upper limit for example 4 to 6 reps. The session after you have reached the upper limit you increase the weight
2. Use the same weight until you have hit the upper limmit
3. The session after you have hit the upper limit, increase the weight.
Really interesting. Thanks for making this. What is the name of the background music? It’s really enjoyable
How aren’t you a big fitness channel yet? I truly don’t get it, your content is amazing!
Good video very good information, keep it up and the channel will grow I’m sure, thank you
hello I am training for hypertrophy. That means that my target reps before increasing weight should be 12,12,12,12 for 4 sets right? Loved the video BTW
Valuable information!! I’ve seemed to plateaued and looking for the edge.
I have trained in a program w/o progressive overload. I made good gains initally but I wasn’t continually gaining after about 2 months. I now focus on it the most
Progressive overload 101…. the most common is increasing the weight, until you reach your maximum adaptation response…. (the gas principle)… or reaching a plateau…. and still go up increasing the weight, with zero Gaines, you’re now working in the “said principle”… which means you’ll get better at doing the exercise… without the benefit of hypertrophy!
taking very short rest periods 10_15 seconds gironda style can lead to overload
My gift to myself next year going to MI40 and training with the PAC MAN
no one trains with perfect form….what Is perfect form lolol…ben domt train with perfect form….WHY.? because its a myth….but this instagram.crowd buy into bs
Increasing the tension on the muscle, whether accomplished via more reps, weight and/or any other modality is progressive overload.
I did MI40 years ago and has been hands down the best.
Downside: now I judge the hell out of everyone in the gym just going through the motions lacking that mind to muscle connection.
Jeff you should reach out to Joe Rogan and go on his podcast!! You’d be a great guest
i’m so confused right now. Jeff said “What’s going to happen to your frequency and your volume if you’re always doing eccentric training”. Volume mean more sets, right? And this pops in my mind that eccentric training should be done in 1 set. My current push workout for hypertrophy has a Floor Fly exercise with 4 sets of 8-12 reps (Rest: 1 minute). is this the ideal quantity or too much? Someone please tell me i am so confused right now.
Great vid Ben! Here is how I sort of applied this without knowing lol 10 is the magic number I dont increase the weight until I can hit 10 reps on every free weight or heavy cable weight exercise. When I get to 10 reps then I add 5-10 lbs depending if its a small muscle like arms I add 5 if its a big muscle for a compound move I add 10lbs and do that again till I get 10 reps! In 3 months got from a 1 Pr 315lbs Dead lift to 10 reps with 315 just today! Crazy progress in squats bench pulldowns rows OH Press etc all that use to be my 1 -2 reps pR now I can do for 10 reps all in 3 months 5days a week.!
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.
I’ve learned more from this guy in 1 month than I learned from anyone else in 1 year.
Guys, build muscle doesn’t need to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that program has changed my life. I probably should not even be talking about it because I do not want a bunch of other folks out there running the same “game” but whatever, I am just in a good mood today so I’ll share the wealth haha.
Can you please do a video on how fast you can build muscle per
muscle group?
In my opinion the work to failure is more important than the weight on the bar.
i think this video should be show in loop in every gym. bpak n1 as always
What about Ronnie Coleman who would lift heavy all the time? And Jeff Willet who has only followed Max OT?
Great conceptualization! Really useful video in a great format
Yo if your looking for a good and healthy diet to go on i suggest using this course https://tinyurl.com/ybs35exa i used this when i first began trying to build muscle and holy sh*t it helped ;D
I’ve discussed this a while back with a couple “evidence based ” guys that weight is only a proxy we use for tension.
We had a disagreement that progressive overload is BS, cause someone saw better gains when he lightened the load and focused on form.
Progressive overload always meant progressive tension overload. Increase weight / reps / sets etc, when you can maintain similarly good form and execution
The title is misleading. You say in the video that Calisthenics can build muscle but you write as a tittle “Calisthenics can’t build big muscles(proven)”
Can someone please explain to me how to keep tension on the upper chest?
Anyone else have an issue with sound only coming from the left and not the right?
for me progressive overload is increasing the weight on the bar while maintaining perfect form, maximal tension, full ROM, and a strong mind-muscle connection throughout the ROM
Hi Ben! Thanks for another informative and insightful video, always appreciated. The concept of tension being key in performing any exercise I understand, in order for the exercise to be performed individual muscle fibres must contract to bring about movement. I’m still a little puzzled as to how say an athlete would incorporate tension into their regime e.g. if the aim if for fast explosive concentric parts of the range at a high intensity and low volume, wouldn’t that reduces the tension in the contractile units of the muscle if they don’t typically perform exercises in a slow, controlled manner? Or would they begin teaching their CNS and muscles how to generate tension before changing how they perform the exercise?
Are you crazy Ben? Do you realize what you’ve done? Now you will face the wrath of coach Jason Blaha lol. Great video btw.
well if there form is changing and the range of motion is shorter then that is not progressive overload. if you can perform the same exercise with the same form with added weight or an extra rep or 2 that is progressive overload. if you can perform the same exercise same reps and set but with reduced rest time that is also progressive overload could go on but I’m sure you get it
Hello Ben!
Ask you so much to record a video about the neck muscles. Training, tips&tricks, getting rid of some tightness, etc… Your knowledge and experience would be extremely helpful and appreciated!
Thanks.
great informative video man
I have read books and scrounged for information about getting better at power lifting and I have found that simply trying to overload on nothing but the main lifts is not as beneficial as what doing long paused lifts will do to increase tension
Isn’t tension already really important in powerlifting?
The entire body often has to be tight in order to make sure the accelerant force is transferred to the barbell and not absorbed by the body.
It’s a little different though because the tension isn’t necessarily focused to one muscle at a time
I have made insane progress from your videos Ben. Thank you.
I feel a huge load and tension on my left ear, need some overload on my right.
tension is one variable of progressive progression, is that what you mean?
Im out with this sport i was training from 1 year and i can’t do only one muscle up or 15 pull ups. It’s just demotivating me.
well, if i learn how to create more tension, that’s still proggresion, rait?
Here’s a link to the written article on the site for those interested: https://builtwithscience.com/build-muscle-without-lifting-heavier/. Hope you enjoyed this one! Comment below what other topics you’d like to see during this time and I’ll get on it!
Let’s say I am doing Curls with resistance bands, and I perform the first set of 30 reps, the second set of 20 reps and the third set of 10 reps, should I increase the resistance only when all three sets reach 30 reps?
Jeremy Ethier is the BEST FITNESS CHANNEL!!! Thank you Jeremy you offer very important information about our training. Greetings from Greece!!!!
It’s still surprise me just how many people do not know about Custokebon Secrets despite the fact that a lot of people using it. Thanks to my personal mate who told me about this. I have lost a lot of weight.
Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I must have tested every single fat reduction method that was available, however eventually not one of them helped me to lose and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my work buddy who told me incredible things about it and so far to date I have successfully dropped 15 lbs within 3 weeks!
Very educational video. I needed to hear this after being basically stuck doing the same routines with no significant results
Hello Jeremy, my name is edwin, i just have a question, i have a problem, ever since high school i have gotten anterior pelvic tilt but my quads are tight too, how do i get my quads loose and git rid of anterior pelvic tilt. is there a way to get rid of my my tight quads and pelvic tilt?
Jeremy after exercise at home for 2 months I increased 2 kg muscle, is it good result?
Great tips, have personally experienced some of these. Don’t count the reps, make the reps count!
Please say what we have to do or not after you saying every suggestion.
What if u stay the same body fat throughout your strength gaining period
gotta respect how he throws in research papers backing what he has to say
sry, but science has already shown us that doing less reps with heavier weight is much more effective then less weight and more reps. i also dont know why a no-gans skinny dude like you give other peeople workout tips lol.
Hello
My age is 26 and weight 55 also went to gym please help me
I want to increase my weight
20k to 208 dislikes. smh Looks like there’s 208 dinosaurs still jabbin needles in their ass “LIFTIN BIG OR GOIN HOMMME!” lol (& havin heart attacks under 40)
i have a destination beach wedding coming up. i wish i could have jeff as my personal trainer. I follow all of his videos but i have 2 months to show my gains and abs..
im 225. and strong but i can lose my belly. Im that built belly guy
Hi Jeremy, ive just joined your lean for women plan to get me back on track. Thanks for all the hard work. I dont need to pay out for a personal trainer when i have you.
there is no mystery why he has over 2 million subscribers. hes gonna climb much much higher
Can you make a video about shakey muscles while exercising, like reasons and how to manage it. Im trying to lose wt by doing your exercises and following your advices but I do get fatigue very fast to a point that I cant fight anymore
Generally speaking you want to lift concentrically in roughly half the weight it took you to control the weight eccentrically. A 5 second eccentric is good, but not so much concentrically
Question: Then do you have to eat that much protein if your only goal is strength? Is nutrition only important for size?
Hi! Could you please make a video about Osgood Schlatter? I’ve been suffering from this a few months now and I’m beginning to worry about if I will ever be able to work out again. Thanks!
please man i need your help. i am currently using weights while i train my abs,, but how often should i increase the weight? ( i never seen any one using heavy weights while training abs) so i am really confused
What do you have on static contraction? Caused me to obtain hi rep chins.
If I want to be skinny like you I will take your advice seriously
So 30 reps per set. But if you’re just training with your bodyweight then can you just add more sets to progress?
Ee-Centric is NOT a word, and it is NOT any option for pronunciation of the word eccentric. Look it up, Please! You’re better than that Jeremy!!!
Reducing 3 minutes to 2 will inevitably reduce volume and intensity
I am 6ft tall and 143lbs and i have guesstimated that I’m around 16% body fat. I am starting lean bulking, cuz if I cut, I’ll be way to freakishly thin. But when lean bulking, if I do jump rope will this help me lose body fat and tone my muscles and if so how often can I do this?
Hey Jeremy! Really like your videos and how thoroughly you support your claims with actual scientific research. I’ve noticed a lot of your focus is on bodybuilding with the goal of adding muscle mass; what about if you’re trying to gain strength without adding significant mass? I’m a climber so my performance depends heavily on my strength:weight ratio. Obviously losing fat is super beneficial and your fat loss videos have been super helpful, but having to lug up excess chest/leg muscle weight can also be a problem. The traditional idea was that high rep low weight was for toning not strengthening; your analysis seems to say otherwise. What then should the approach be?
Really helpful video. Not wanting to go to the gym during C19 I am looking for different ways to continue working out at home. This video gave me some good ideas.
Weighted calisthenics is still calisthenics, technically weighted squats are calisthenics also. So yes, you can gain a SHIIIIT ton of muscle with calisthenics. Plenty of progressive overload.
Hello Jeremy! Just wanted to know how to tone up the loose; don’t know the name; inner side of upper arm ; not the triceps;which r on the outer sides ; if I am right.
I was wondering do you prefer a curl bar or press bar for actually doing curls, and would you also prefer that same bar for behind the head tricep curls, thanks. Your mathematical formulas for changing workouts are definitely science based bro.
All throughout 8 mins 30 secs I was looking at Jeremy’s hair cut and wondering I need that more than muscles rn.
Calisthenics < Weighted Calisthenics > Free Weights
The Best From Both, Weighted Calisthenics.
Range of motion, partials and attacking the same muscle from different angles has worked extremely well for me, especially on my arms.
The increases in arm size came in two months, where before I was at a standstill.
It’s all About Contrast & Control…You need that Balance in order to maintain consistancy…Well Done
Jeremy please stop tiring yourself on such videos, they’re so good and provided more information than I ever need
Jeff, when we are building muscle, isn’t it important to feel the complete movement? For example, if I speed up the concentric on a dumbell bicep curl, will it not adversely impact the quality of the concentric movement which includes the curl and supernation at the top?
Can you please make video on shoulder bursitis how it happens to gymer?and how we can cure it and start daily gym routine please
How can I upvote this twice? Great video, thanks for the hard work you do on these.
Man… I feel like I may be the weakest person in the world… Ahahahs benching 200 lbs?? No damn way… I am going (or was going until all of this happened) to the gym for maybe 4 months, but i used to train at home before that and i barely can lift 120 lbs for the 8/10 rep range for 4 sets… And if my rest period is lets say 1 minute my rep range decreases every set… I was hoping that taking those sets to failure would, with time help me get stronger and building muscle….
Who ever read this comment have a successful career in your life ✔️️
Hi Jeremy this my question basically I have chrons disease. Struggling putting weight on but my protein intake is good I was told not train BECUASE I will burning callories. Can you give me advice on this Iam at 63kg so should I train while eating??
Jeremy please explain about the FAT BURNING HEART RATE… I´ve read one just burns fat effectively after 20 minutes and keeping your burning heart rate, otherwise it´s “useless”. I´d appreciate if you could clarify this. Thank you.
Dear Jeremy,
I’m a big fan of this channel and the content and knowledge you share with us.
I also find your physique is the best “Ideal Body” and I hope to build an equivalent physique.
It would be kind of you if you share with us your body measurement in detail.
Thank you
when you say rotate all 3 can all 3 ways be achievable at the same time? lets say progressive overload=adding 5lbs of weight to the bar every week and training 2x a week with a push pull routine. Metabolic stress=lighter weight higher reps 8-12 and then eccentric damage=full range of motion, controlled concentric and eccentric reps and holding and squeezing at the top?
NOOOOOOO LITTLE J. SITTING BEAR!!!!!!!!!!!
THE MUSCLE STIMULUS WILL HURT YOUR BUSTED LUNG AND WOODEN LEG EH.
U r the first fitness guy I respect and really want to get ur program
But im broke
He just said in previous video to do more reps with 20 seconds interval and repeat until you do equal reps as the 1st set e.g. 20reps 20sec rest 10reps 20sec 6reps then 4reps
In this video he says to have at least 60 sec for isolation exercises and 2 minutes for compound exercises. Now I am confused
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
Jay Cutler does cheat reps all the time,does this mean he’s wrong. Maybe someone should explain the science to him.
Question, if I’m a biginner do I need to go to do the same workout 2 times a week and if so do I do them 2 days in a row or do?
I learned to mix calisthenics with weight training because of the lockdown and i can tell you its very effectif (i do pushups with alot if wight in a bag + alot of variation and push ups with one hand and i do also try to maximise the weight for my biceps and back…)
What does he mean by metabolic training? High reps? Supersets? Compound only?
Anyone?
Thanks for the explanation Ben. Your vids have been very helpful in my weight loss and fitness journey, particularly the videos on tension and angles.
I am a lifter but you have to give credit where credit is due
Ever heard of a claping handstand pusbup or a full planche pushup
When someone says “study shows” or “research says”, that to translate to “I have no experience, I just read studies”.
Strength is size y’all dip tards! (Powerlifters are small though guess strength is not size.)
Boy you are fucking stupid both build you muscle and anyone who replies to me about something can smd
look up new studies especially those laid out by jeff nippard we know that volume is the driving factor. There are no significant differences to muscle gains with lighter weights if volume is the same.
I lift weights and do calisthenics but I’ll be damned if you say you cant get bigger muscles with calisthenics before I had any weights/bench press all I would do is calisthenics just as long as you eat right and workout hard you’ll get bigger muscles do 400 push ups and tell me your ass ain’t gonna build more muscle
your not small, but your not one to go around telling people how to gain big muscles
All I know is that I took 20 pounds of muscle when I first started calisthenics
Fuck what the study say just look at the guys in jail they r super jack and u can’t say they got weights in jail because they took the weights out years ago but yet dudes r still super jack they go HAM on pull ups dips sit ups and push ups
It mostly depends on what your goals are, so if bodybuilding is your thing obviously weight training is best however if your an athlete especially gymnastics then calastetics is superior in my opinion.
My uncle went to prison and he didn’t have access to weights or any supplements. He strictly used calisthenics and in about 4 years he came back jacked
Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough
Weight training is just for the look while calisthenics is pure strengh and also someone who does calisthenics is always much more athletic than a weight lifter
the word calisthenics means aesthetically beautiful. its all about the skills and movements anyways!
2 months in quarantine… I can prove that Calisthenics builds big damn muscles (harder with legs)
Its because you cant cheat, but the final result is non comparable
This a whole lie because Jeff Calavere from Athlean X said you can so get your facts completely straight before you talk ‼
Legs showed similar gains because people don’t train their fucking legs… I think CrossFit wins in generally here… With the intense Strength and Power blocks and the give it all philosophy…you can’t “skip” leg day
People, stop using PushUps as the mains of calisthenics. PushUps are for beginners…it’s like benching a 60xbw…. Compare a 130kg bench with a full Planche push up. That’s a fair comparison
BIG BODYBUILDER: i can benchpress 300kg, DeadLift 450kg, squat 320kg
Calishtenics Athlete: how many strict pull ups can u do?
BIG BODYBUILDER: confused growl
I hate how the title of the video is ‘you can’t build muscle with calisthenics’ yet he goes on to completely contradict this. If you don’t watch the video, the title gives people the impression that you can’t build muscle with calisthenics.. So many fitness youtubers put this sort of thing in their titles and it makes me so angry.
Damn I hate this guy… I mean, I really hate every single word that comes out of his mouth… He’s obviously so experienced in calisthenics that he can clearly claim that you can’t build muscle with bodyweight training. Not to mention the fact that he looks like sh*t. Don’t get me wrong, I love both, calisthenics and wight training. However, if a douchebag like this one claims that weight lifting is best and looks the way he looks then I’d prefer to ditch weights and dedicate myself to calisthenics only.
And it’s not just that video. I remember I saw a video of his, explaining the best exercises to build a bigger and thicker back. So from that video I found out he doesn’t know sh*t about muscle building, which is obvious when you take a look at his back of course, and he also recommends 7-8 exercises while you really need no more than 2-3. Anyways…I’d hit the thumbs down button a million times if I had the chance.
Tittle: you CANT build muscles with bodyweight (science proves it)
Video: you can but its hard
Thiis is the same guy tht said tall people couldnt get strong
great videos… very important information, please keep teaching this way
I started with weights 1.5 years back. But now, I am starting with calisthenics. The only reason i did weights first because i was too weak to do calisthenics. I struggled a lot. I have always found calisthenics more challenging and appealing. I have seen people lifting crazy weights on lat pull downs but they can hardly manage 10 pull ups with full rom. Calisthenics gives you real functional strength imo which weight training does not. And most people are average gym goers who would want to be fit as well as look good. And calisthenics does that better imo. Still combining both is a better approach than choosing either.
Fun fact: those salty kids arguing which is best… didn’t… watch the vid till the end
Think of it this way,
Can you learn a planche, front lever, back lever anything like that with weightlifting no.
Does calisthenics transfer to weight training, yes, can calisthenics transfer to weight lifting, no.
Also, calisthenics is actually more optimal for getting lean, you don’t need facts to prove that to be fair.
In my own experiences weights get you big,strong n sluggish(slow)Cali’s get you leaner,inner strength,and more flexible..if your little lift weights if your big already do calis
“CaLiStHeNiCs CaN’t BuIlD mUsClEs”, but you know what it can do? Not give you joint problems in your 30s.
With calisthenics you can control all your weight with gym u just have muscles
The weight should be enough for you to do just 8-12 reps. And yes: at some point you need weights if you want to continue gaining muscle by calisthenics.
Hey can you let me know
I am skinny fat. Will calisthenics help me to get rid of it as many people say that i should focus on weight lifting.
Currently i can manage to do 10 pullups and 50 pushups in a row
i train strength just to feel stronger, i knew it that doesn’t affect your muscle gains
look at dejan stipke CAlisthenics athlete that build natural and big muscles
Calisthenics can gets you sherred and can get many of skill… Gym workout can get you big muscle when you take pills and when you take steroid so which one is very good? Natural | Calisthenics or Bodybuilding | Chemical reaction
Just train weighted calisthenics and you are good bro same muscle mass and gains as weight lifting
If I do my reps slower isn’t that more time under tension? Going explosive sounds like it could lead to injury and lack of full range.
The echo of his voice is bouncing multiple times against the walls for maximal result
Haha ” after the handstand pushup it’s going to be hard to increase intensity” made me laugh. As if anyone watching this is in that situation thinking to themselves, “well I can do a hundred handstand push-ups no problem so calisthenics obviously isn’t right for me”
After Handstand Push ups there are so many freaking ways to increase intensity for example Planche push ups…
The only reason why people having better gains with weightlifting is because they are not determined to learn all the calistenics moves
I know calisthenics guys that are far bigger than what you will ever be. Weights are overrated and monotonous. The human body is designed for calisthenics movements. You suck mahn. I hate gymsharks.
It helps mix the high and low reps in my routine? I mean, doing 2 weeks whith high reps/ light weight and the other 2 weeks with low reps/heavy weight?
Calisthenics looks way more badass and therefore impresses the ladies more… But it’s also a million times harder:(
@athlean-x a few videos back you said TUT was important and That moving the weight fast is actually killing the gains. Now you are saying “move the weights fast”. Did I miss something or are u contradicting yourself? Please enlighten.
With kind regards,
Calisthenics is work for short guys but tall will have truble bulding body with calis
I’d rather be able to move my body in 3d space without limitation than look big
With calisthenics you hit a plato quicker with weights you can continue to gain muscle
Why not utilize a combination of both so that one can successfully do things like successfully do pull ups, dips, push ups and master ones body weight to have balance, symmetry and functionality? The core is also something that must be learned to tap into. Took me a while to learn it. It’s like the saying: “if you have an open mind, then the ass will follow.” I believe since I learned to tap into my core, my lifts have followed.
Most of the people who talk about the fact that you dont have enough weight in calisthenics cant even lift their own body. If you finally can after a year or two you can progress with more difficult excercises or weighted calisthenics. Weight is weight and in my opinion only 1% or less actually want a better physique than for example Daniel from FitnessFAQ has… so dont overcomplicate it and just mix it up from time to time…
No more hate from this video, it teaches you how to incorporate both for maximizing functionality and size.
Hannibal for King is the creator of the so called street work out
Hahaha, fuck you. You can buikd muscles with calisthenics if you only train the right way. Intense and volume work, rings, and weighted calisthenics. Bigger than a natural bodybuilder. We don’t need drugs
3 years training calisthenics, i can tell every exercice has progressive overload, wether using rings, weights, unilateral excercises and all of them together. Gained 15 clean kg and still going strong. Sorry for my potato english:)
You can just do pullups and pushups with weight vests then you Will surely build muscle
Fitness is not a destination but keep on journey!
Must watch to know how you can go long way!
https://youtu.be/iuUMMKzti_Y
Hi Jeremy
Any chance of a 40+ years science based advice on building muscle I know it’s a hot topic but I think you would cover this better than most!
Much appreciated
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Check stipke channel, than rethink again if ure still smart or talking shit