Biggest Muscle Building Mistake (FIXED!)
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- When it comes to building muscle, you have to make sure that you avoid making these muscle gaining mistakes and stop thinking that steroids are the end all be all of your pursuit. Now, many think that nutrition and specific exercises are the key to building new muscle, and of course I’m one of them. However, without this prerequiste, none of the exercises or foods you do will matter. We are talking about the effort you are putting forth in the gym.
This starts with understanding the end point of your sets and what your goal should be for the sets that you perform. This is where things tend to get confusing. People hear terms like RPE or rate of perceived exertion or they talk about reps in reserve and tend to want to leave some effort in the tank so as not to overdue their exertion and still get the same results since that is what studies say.
The issue with this thinking is that almost everyone, especially beginner lifters, underestimate their effort. What may be prescribed as an RPE 8 winds up being an RPE 4 which is far too low of an intensity to actually produce results.
Similarly, everyone wants to rely on only S tier exercises thinking that these are the magic factor for putting on muscle. I’m telling you, it has nothing to do with the exercises if you can’t get the intensity right. Doing set after set of the greatest exercises in the world will not build muscle if you don’t perform any of them with the right amount of effort.
Ask yourself, when is the last time that you found yourself doing the exercises that you love rather than the ones you know you need to do. I am guilty of this myself and have to force myself to change course and get back on track when I see this happening. As a matter of fact, if your goal is to gain muscle you need to find yourself almost being a little fearful or at least having a bit of nerves prior to some of the sets that you’ll perform in any given workout.
The absence of nerves indicates that you are not pushing yourself close enough to your potential and not stretching your physical limits. Instead, you are lifting within your comfort zone, a place where little new muscle gains are to be had. The mere concept of progressive overload relies on the pushing of your muscles and body past its current level of ability in order to create an adaptation that forces the body to pack on new muscle growth.
One of the ways to determine if you are on the right track is to check your face along the way. I’m serious. Do you ever find that when you are exerting your highest efforts in the gym that you make the classic “ugly face”?
That’s not a coincidence. As a matter of fact, it’s nearly impossible to keep a straight face when you push hard enough in your training since the muscles of the face require a lot of voluntary muscle control. When your body is distracted, focsuing your efforts on moving heavy weights, we don’t have the volitional control over the smaller muscles of our face and they are free to do what they please - often with uglifying results. But this is a good thing since it indicates a high enough level of intensity.
I often say, when you enjoy your training sessions and maybe even if you break a sweat, it doesn’t mean that it was indicative of a successful workout to build muscle. In fact, I would argue that it likely was not. Muscle building workouts are not meant to be enjoyable. Exercise is fun. Training is not. Training is the putting forth of maximum effort or at least at a very high level, with the end result being that you’ve forced your body to adapt to come back bigger and stronger than it was prior to that workout.
This is how you gain muscle. This is how you build muscle over time. It may feel slow, but I can assure you if you don’t get this concept right from the beginning then it will feel glacially slow in the long run since building muscle will be almost impossible. Forget the S tier exercises and instead focus on how you are peforming all of the exercises you are doing and that is where the real gains will be had.
If you’re looking for a complete science based workout plan that programs not only the best exercises but the specific way to do them to maximize their intensity and effectiveness, head to athleanx.com via the link below and get the 90 day plan that best matches your specific goals.
For more videos on how to build muscle and the mistakes you want to avoid when trying to gain muscle fast, be sure to subscribe to my channel using the link below and remember to turn on your notifications so you never miss a new video when it’s published.
6 Muscle Building Mistakes - athleanx.com/x/6-muscle-build...
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“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Video series on upper body and lower body workout splits, please.
A beginner workout routine
Hi Jeff, ( and Jesse ) thanks for all your work. Could you please do a video of the top 10 corrective excersies one should do ? Cheers.
You must make a video on hip shift or pelvic lateral tilt. It causes lots of imbalances in body which are a big hinder to the gains.
Sore in 6 series for Chest,Back, Shoulders, Biceps/Triceps, Legs (Upper/Lower Legs)
All I know is I weighed 310lbs until I found athlean x and through many struggles and failures, years later I am now 170lbs, thank you for everything!
You Don't Get FAT for FREE , How much did it cost to stay FAT fat
Exercise can be done for FREE .
@@rickfisher1987 good sir it cost me more being fat then it has trying to be the best version of myself
This dude roasting me in every video
😂😂😂
are you JEsse
We’ve all been watching you rep out 😂
The thing is he also motivates too 😂😊
RIGHT
Being comfortable in being uncomfortable is such a great advice in life in general
Feel the fear and do it anyway.
Like when your uncle comes into your room, unexpectedly...
RPE = "Really Poor Excuse" - Love that!
0:25 Clips
2:20 Beginners doing RPE
5:10 Only doing favorite exercises
5:35 Lack of nervousness
6:40 Ugly face
7:35 Stop when you're tired
8:25 Feeling refreshed after workout
9:35 Last point
Thank you 😘
Don't stop when you tired , stop when you done 💪🏻
💯💯💯
💯💯💯
Johnny Sins quote 😅
Thats what she said
I need someone to yell this at me some days.
"when you have taken from your body what it wasn't willing to give you..." that one hit so hard. such a profound and insightful perspective on training
Jesse’s smiling dumbbell press made my day.🤣
Wasn’t planning on hitting the gym today, but this video was down right motivational.
I love that you say we must be nervous, anxious about doing the sets. Yes, I am when I work out, because I work out hard, push myself on every session. Your entire video is how I feel about my sessions. And this is why I look amazing at 63, and am praised and stopped by people every day to tell me how great I look and to ask me what I do to look so (which is work out hard and eat well). This is a good video.
I go into the gym with the mantra of, as Method Man stated, “Bring the Pain”. When you push yourself to your limits on every set there is a sense of euphoria that follows that can’t really be explained. I find this most true for leg exercises. The natural high after an intense leg day is incredible.
I'm dead in my bed after such workout. Unfortunately my heart rate still not coming down 4 hours later. That's the downside of the upside: post exercise insomnia
@@martinepeters9891 Ain't that the truth, that's why I try to get my training in before 7am.
I read the other day that the euphoria is due to endocannabinoids.
In my opinion, If youre an average Joe, then dont use RIR or RPE just put max effort in every set, less is more - less sets, more intensity. You dont need 6 or 7 exercies for body part. Usually 3 is enough. Just rotate between them, when youre no longer able to progress in them. If something is working, then dont change (training for muscle, not strength)
Good tip. I'll think of this next time.
I'm 66.5, & train Senior Olympians, at all sports. We listen to our hearts, & our bodies will thrive w positive results. Some are out of shape, just recovering or not as young, when they last tried doing it. You'll all later understand this, yet for now, don't stop, stay young agile & keep on doing it! I play all sports, w the joys of a child.. 💑😘💓🤗
At all sports? Lol, that doesn't even make sense, with the amount of sports there are, there's no way you are an Olympian at all sports.
@@Total_Recall1984 -ok, if you are A.I., go back to hell!, yet, if you're another human, I always tell the TRUTH: too bad, it's not Facebook, where I can SHOW you the proof/Truth! On 2015's San Diego Senior Olympics, at 57 yo, I asked Jesus Christ for good health to break records, so I signed up for ALL SDSO's available sports, by Sept. I entered ALL 20 sports, yet only was able to compete in 16. I did, + thru Jesus Christ's blessings, was rewarded w *World Records, in *16/*18 Sports, =*55 events; w *50 medals, =*38 Gold. +*3 sport = *5 hrs (& *2xs!), + *most gold medals in 2 days (*2xs!); got *14 Golds, in *1 day/*5 hrs; + *5 *World Records; & at age *57. Stories: in my local paper: IV Press/Silva + San Diego Tribune, & New York Times article, w my pic + 100 yr old friend, met at polevault: Don Pellmann! + his World Records. I'm Rob Silva, plz Research this & have a bless day.🤔😥🎶🤗
@@Total_Recall1984 Read it again:) He is not Olympian...he said he TRAINS Olympians from a lot of sports.
But of course, still doesn't make sense😁
Senior Olympians. Just showing up should get recognition. Not being mean, I'm almost 60 and just doing something some days is an accomplishment. Everyone is different.
Don't play with children. It's weird
Easiest the best video. Maximum effort and form. So many lesson taught here. Thank you Jeff.
The point about nerves is supremely insightful; thanks for all you do
Due to being 65 Jeff advice has always been the best. Anytime venture somewhere else I end up getting hurt. I stick with the 💯 wo. I do chest, back, legs, shoulders, arms. I do a 10 min ab wo afterwards. I walk average 4 miles a day. Im getting gains. I do the 💯wo to save my shoulders. Seems the stronger I get the more my muscles hurt. No pain, no gain. Thank you for all your training advise.
Hope you’re taking rest days, for best results 🎉
@@marialakshmi2330 I believe with the 💯 wo while one group of muscles are resting Im working out another group. I spend less time in the gym, but I can go up to six days. I usually rest after the chest wo because seems to bother my shoulders the most. Thanks for the advice 👍
I needed to hear this. One of your best videos.
I really felt this one, I'm going to reflect on my effort the next few workouts, thanks as always Jeff.
great video as always, big love from quebec bro
Jeff we surely need this kind of discussion on succeeding in strength gain (in terms of efforts like in first part) would love to hear from you about including them in training
Thanks. I needed to hear that.
Yup, good to hear this mindset! Truth!😊
Stocking that 🔥 brother. Keep it up. That was just what we needed
This might be your best video ever!!
A lot of good life lessons in here, not just for the gym!!
EFFORT is an amazing thing. It is what separates you from everyone else!!
Agreed wish I could give 2 👍🏻
Your videos have changed my workout game and i feel the difference
This is what I needed to hear on a Monday morning.
I'm always confused by the people that say that a morning workout makes them feel energized and ready to take on the day. Like, did you even do anything? Did you push yourself at all?
When i do morning workout the whole day I'll feel sleepy 😅
The Absolute BEST channel on yt with a man who not only knows but actually cares about his content and his viewers. Thank you Jeff
I try to work to fatigue every time, if I can’t lift the bar in a bench press, it means I’ve achieved what I wanted. It really made my mtb riding a lot easier, I have more stamina and can get up hills a lot faster without stopping.
Thanks for another amazing vid, keep em coming, you’re a legend.
That hitting your favorites topic cut deep, Jeff. Cut real deep!
@ska4dragons That's why we have to make our most hated exercises our favorite! Fight for the progress!
i love this channel man!!!!!!!!!!!!!!!!!!!!!!! jeff.. you're the fricking man, man.
Hi Jeff, thanks for the valuable information
Please make a video on the scoliosis topic
Free knowledge, thanks Jeff 🙏👍
Jeff you have helped me out so much over the years. Thank you
Although I have enjoyed much of the content you put out. This may be the best 10 minutes of workout info you or anybody has given. Looking forward to implementing in my workouts
Thanks Jeff!
Love the hard truth videos. Comic relief with Jesse was funny. Great video.
Great video, great points.
Even though I am way past the age to gain any substantial muscle I still try to workout until I am done.
Cheers
Needed this today
I've incorporated these tips into my kegel exercises.
hey jeff,
I've been watching, learning and working out
by your tips a lot and it helped me a lot in my life, I'm currently working in a hard labour job (in a warehouse) that requires me a lot of physical lifting, pulling and squatting and it's becoming harder to keep up with my training (physically and mentally)
can you do a video about this topic or do you have any tips or ideas for a hard physical job people to be in a more balance shape,
or more importantly, how i can be in a balance shape and not making an injury, should i put more emphasis on a completion pushing workouts, or
put an emphasis more on the things i already do in my job as a workout, or only do stretches instead? your guidance and information helped me a lot to learn how to keep myself not injured in the job but i would like to be in more balanced shape and love to hear your opinions about it.
much love, and thank you.
You will never be the biggest but you will always be the best motivator coach teacher
With 13.5 million subscribers hes kinda the biggest too.
@Santiino it's 13.8 actually 😂
Very astute observations and summary. Thanks .
True words. Many people, me included, miss that.
Saying that, lifting weighs and still feeling refreshed feels good in the morning.
So many golden advices for a beginner. thanks as always Jeff.
I purposefully seek out the pain.
Form first.
3 second negatives minimum.
Pause stretches while lengthening the muscles during a lot of exercises like pulldowns.
It's brutal in the best way.
The last set of arm exercises are often a triple drop set. 10,6,4 reps.
Look for that good pain, the gains are there.
Great video, Jeff.
BTW, your face pulls have saved my shoulders.
Both variations, once each week.
What an awesome video bro...very well worded and structured to hammer the point home...
Genuinely inspirational
Ngl, I was lost at the beginning, but the “if you take what your body wasn’t willing to give” line reeled me back in
Really needed this advice Jeff. Thanks a lot!!!
Thank you. This is honestly one of the most helpful workout videos I’ve seen
I needed this 👍
Well done, Jeff.
Another great video by Jeff
Great job! Thank you
Completely agree, though would also reiterate that you don’t have to just jack up the weight to reach that level of effort. Gotta go with those 3 things Jeff has mentioned, rep #, weight and time under tension. If you can toss a 2.5lbs on the bar just stick with the same weight and slow down the reps or pause if that is viable.
I found this video excellent 👏
Great video I feel called out about recent work outs haha but I’m inspired now
Great inspirational speech Coach! Love your videos!
So helpful info👍🙏💪
Great advice. Thanks, Jeff!
So much substance said in only 10 mins. Im sold.
Listing to this while working out. GREAT MOTIVATION
This is one of your best videos! You’re cooking!
Class in session💯
“FAST ACTION” Q&A* - Hey Jeff, I have watched your muscle soreness broscience video where you talk about how many people in the fitness industry say that you don’t need to be sore to grow muscle and I like you came back and explained that while in the moment you may be able to build muscle without getting sore but when your other main pathways to build muscle strength or have nervous system gains like metabolic training which is very hard to do for some people as you’ve said and that is true, I’ve tried metabolic trainingg in bench press and squats and it is hell so while you may not be able to do metabolic training, a common pathway, THE MOST COMMON pathway is progressive overload and adding more weight to the bar but there is only so much weight you can add to the bar, there is a limit to add weight to the bar and during plateaus adding more weight might not work right because you can only add so much weight and if what you said about progressive overload was not true then we would all be benching 500lb after our 100 workouts
So then you talked about the 3rd eccentric overload where you are doing structural damage, mechanical damage to your muscle fibers and you talked about how that can be done relatively easily specially on exercises where there is a long stretch like a bicep curls I know you’ve said the single best thing you did for your biceps is controlling the eccentric so eccentric overload can be done relatively easily where you just have to control the weight and I know you’ve talked about this also in your three sets of 12 videos
Question: if metabolic training and progressive overload can dry up, can eccentric overload where you are controlling the eccentric to stretch apart the muscle fibers and create mechanical damage and micro tears in your muscles fibers, where you are basically a lot of tension by controlling the weight
Can the eccentric overload option can dry up? If so in what sense? Sure your muscles will get stronger as you come back and recover from every eccentrically overloaded workout but your muscles aren’t bulletproof to muscle damage right?
Thank you Jeff for answering my question
Cheers 🍻
Just like every other method, it will dry up. You won't get as much gain and your body won't adapt as much to be resistant against the damage.
Basically the more you limit your training methods, the faster you'll reach plateau.
Probably a perspective thing regarding feeling refreshed. I bet after a long day of work, people have left the gym feeling refreshed and it was a good thing
I just wanna say thank you for sharing
Good advice.
“FAST ACTION” Q&A - Would you consider the hexbar deadlift as a superior alternative to the traditional deadlift for someone that’s taller (6’0” and taller)? I’ve been able to lift more volume with this exercise, and I’m wondering if the biomechanics could be further elaborated on as to why. I’ve seen a few studies that dive into EMG of muscle groups for DL variations… but I’m a CS major, and I can’t fully contextualize why this makes biomechanical sense. Thanks! Hopefully looking forward to an awesome answer😎💪🏼
Good question
It’s easier because the center of gravity is more centered with the hex bar, but traditional deadlifts pull slightly in front of you. Imagine how hard it is to pick up 50 lbs with deadlift form if it was 1 meter away from your shins.
In the anatomy book I read it was about the length of your limbs versus your torso which has more to do with ease of deadlift than height per say.
With hex bars you don't have to hinge as deeply, placing less stress on your lower back and hips. This changes your leverages too, which is why most people can lift more on a hex bar rather than a straight bar regardless of how tall they are.
Usually you'll have a hard time with straight bar deadlifts if you have short arms and a long torso relative to your overall height. As you can imagine, having short arms means you'll have to bend down a further distance than someone with longer arms. With a long torso, your core and lower back have to work harder to keep your spine neutral as the weight is trying to pull you down.
In other words, if you have a big ape index, you'll likely be a pretty good straight bar deadlifter and that's true whether you're 4"11 or 6"6. The hex bar simply improves your leverages, and especially so if you have leverages that are unfavourable for straight bar deadlifts.
Thank you jeff
This is a great video. When I look around the gym 80% of the people there are not pushing themselves hard. They don’t have the face and look like they are relaxed.
your gym must suck
@@Total_Recall1984 The gym has nothing to do with it though, it's just a room with iron.
The part about feeling nervous 🔥🔥🔥
This is why I say you're the best ....
Lovely advice and thank you so much!
I feel spiritually refreshed and accomplished. I don't know what you're talking about man. Anytime I'm done with a good workout and my arms are bulging and I can't move them or my chest or whatever it is that I worked, that's refreshing to me.
You just used a different definition of refreshed then 100% agreed with him. He’s saying the muscles shouldn’t feel refreshed, as in they shouldn’t feel like new, like you haven’t used them.
@@pookz3067 I know what he means but I'm just saying I'm sort of looking at it in a more positive light and I definitely feel refreshed after a workout. Like if my muscles feel like I have used them then that is refreshed if they are sore then they are refreshed.
FAST ACTION Q&A-Hey there Jeff, I've been following your channel for a long time now, I've been trying to lose weight, I have made progress but now my weight is stuck and doesn't go down as easier as it used to. No matter the calorie deficit, any advice on why this is happening?
This video makes me feel amazing. I've been training the way Jeff is speaking about for years. I've also been watching Jeff's videos for years. Thanks Jeff! Appreciation and respect to you.
Same here. None like him out there.
Thank you
I just posted my first fitness video. More about the state of mind, with my interpretation for a beginner. Just being dumb and stubborn. I dont have the best gains, but I also am a broken veteran. Even if I didnt reach anyone, at least, you had an impact on me.
This guy is the bomb (unless everything he is saying ends up causing us to be long term crippalled)
Mindset is everything, thanks the reminder. I got one mission!
Good Stuff Brosky.
Thanks for this @athleanx just what I needed to hear 🙌🏻
BURNING QUESTION: Thanks for all you do Jeff, you've changed my life!!! My question: when will the people chosen to be in your ads be able to order their complimentary muscle stack?
I’d like to hear your opinion on the 6-12-25 giant sets workout. Thanks.
"FAST ACTION" Q&A: Hey Jeff, hope all is well. I currently weigh around 150lbs it fluctuates throughout the day, and after every meal I have, I immediately have to go to the bathroom right after. I'm considering having to eat 5,000 calories a day since my metabolism is so high. What are your thoughts? Also, I have both Max Size and Ultimate Arms course. For someone wanting to put on Max Size but also build bigger, more vascular arms, can I implement both programs at once? Which one should I prioritize first? Thank you sir for your time!
I will literally stay in the gym until I’ve hit that accomplished feeling. If I don’t feel like I’ve given a certain workout the level I could have I will finish my routine and go back to it and max it out.
Just gotta find that motivation to push yourself during your sets. What ever it is.
Great video and great point Jeff
I'm wondering, at your age, what are your workouts like? Are you still making significant gains, or is your training more maintenance based? I'm sure you still work your ass off to failure, but I'm curious if you are still making gains in size and strength
Thank you brother, watching your videos has completely changed how I work out.
Brother still doing his thing
I been exercise since grade school started lifting weights at 13 years old I’m 51 now and not gonna push myself that hard cause my goal is just to be healthier than yesterday ✌🏽
Been following you since 2007!! Nice man! one day my channel will be this big
Hey Jeff. The latest morning stretch routine you put out has been great. Any chance you'll put together a "before bed" routine and if so, what do you recommend. I drive a lot during the day.
If you drive a lot or spend a lot of time sitting, stretching your hip flexors and hamstrings, combined with strengthening your glutes, upper back and core are your best bet.
Do you have any advice for pushing through the burn and the pain when doing heavy volume? There's days where I can plow through everything and the pump feels great, but others where the muscle burn makes me cut my sets short even though the muscles themselves probably have more reps left in the tank
Excellent
Which program is best for strength and conditioning?
Fast Action Q&A Do you have a favorite type of dumbbells? Quick switch or single weight multipke dumbbells? What brands?
That's what I tell the people I train, if I don't see the "Ugly Face" then they aren't training hard enough.
In my case I call it the "Funny Face"😅
What if I’m already ugly?😢
Stay away from mirrors then
@@Chad_nick hi jeff lol
Apparently, I make a mean face and scare people away.😂
Fast Action Q N A 😊
Jeff, I hope you are doing fantastic.
I would like to have daily cardio while having legs days per week. But I get sore after leg day workout. What can you advise or recommend?
Also, may I know what I can do during off days if my goal is to focus on only legs?
Thank you if you do answer both questions or at least 1.
Don't make things too complicated. Try to relax, enjoy every moment, get used to everything.
Years ago, I wrote on someone's facebook post that if you are breathing normally enough to read a book during your workout (the girl was on the treadmill) then you aren't working out hard enough. That got a lot of hate. I still stand by that