The Smartest Way to Build Muscle (100% NATURALLY)
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- If you want the smartest way to build muscle 100% naturally, then you have come to the right place. In this video, Jeff Cavaliere and Jesse Laico go in depth into how to build muscle naturally and what it takes to do it. Remember, it’s not just what workouts you do, but how you do them that matters.
It starts with the most common question that I get when someone new to training and that’s what does the workout look like? Basically this comes down to what split should they be following. This is dependent on what the available time someone has to actually train. I can give a split that builds muscle whether it’s two days a week and all the way up to 6 days a week. This can come in the form of total body, upper / lower, push / pull / legs, or even an educated bro split.
Next, it comes down to exercise selection. When it comes to build muscle 100% naturally, you need to avoid exerphobia, or the fear of a particular exercise. This usually comes in the form of avoiding compound lifts. However, there are 6 exercises that I think are a staple of every program and are based on Arnold’s golden six. These exercises include weight chin-ups / pull-ups, barbell curls, squats, bench press, deadlift, and overhead press. These are the biggest bang-for-you-buck exercises that will help to build strength and size at the same time.
One thing that you want to avoid when it comes to your workouts and building muscle naturally is the use of correctives. These are designed to help fortify your body against injury and breakdown, helping for training longevity. Remember, it doesn’t matter what the next week, month, or year looks like - rather, I’m looking to see how your perform 10 years down the road, and whether your body stays healthy and operational over the long term. Some correctives that you likely want to include in your workout program include face pulls, reverse hypers, hip band mini ladders, band pull apart, angels and devils, and clam shells. These will fortify your upper and lower body to make sure your joints stay healthy while performing compound lifts.
What about “other” exercises? These include accessories and exercises designed for nothing but building muscle. I recommend you find complimentary exercises that based on available equipment and natural athleticism. For example, someone with bad balance might want to choose a different exercise than a bulgarian split squat.
It also comes down to the plane of motion, performing exercises in a vertical and horizontal fashion, separately. These exercise choices will lead to greater hypertrophic benefits and keep you moving through different planes of motion. You also want to focus on muscle function bias, as many muscle groups have multiple functions - think of the chest! You not only have the action of pressing, but also adduction. Training each function will help to lead to growing more muscle.
You can also address muscle weak points. If you have a weak or underdeveloped upper chest, you will want to include upper chest dedicated exercises. This can be in the form of one function if you have available time or even an exercise that combines functions, like the low-to-high crossover which follows the direction of the upper chest fibers and also includes adduction. Exercise variety also can be a method of keeping interest in a workout program as performing the same exercises day in and day out can get boring and lead to a disinterest in continuing training.
Now, when it comes to building muscle 100% naturally, you have to include muscle building techniques as well. For example, training to failure is extremely important to build muscle. There is also the newfound craze of training in the stretch position with partial repetitions. I think this is a problem for building resilient muscles as they don’t take the muscle through its full range of motion. Not only that, but the extra gains that are achieved through this technique is negligible.
I often recommend that when someone reaches a plateau in their training, that they take the Mike Mentzer one set approach. This will help to understand necessary volume and intensity that are needed to build the most muscle possible. This concept works for natural lifters as Mentzer trained both naturally and enhanced and felt qualified to speak on which training method was conducive to muscle growth.
Watch to the end of the video to see what other concepts are important to building muscle naturally.
Build Muscle 100% Naturally - athleanx.com/x/...
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Hopefully, I am in the first 40
@@pradeepsahoo7243 I am trying since 6-7 months, never won even once
I clicked and forgot I already have beast
Lmao my weekly link of depression
@@aliciaserrano9698 Same
I can definitely use some timestamps on these long videos
you can also make them yourself and for everyone else.
1:10 Training Frequency.
5:45 Exercise selection.
10:25 Structure for exercises
10:50 Overcoming strength plateaus
12:20 Fortifying the foundations
13:40 avoiding exercises
14:40 corrective exercises
19:30 Complimentary exercises
23:00 Weak points
23:30 Variety
24:40 Sets
27:15 Load and Intensity
30:30 Training to failure
33:45 Thoughts on lengthened training
36:30 Different techniques/ Mike Mentzer approach
37:45 effective reps
38:40 How often to train to failure
39:39 Cardio and conditioning
41:10 Sleep, hydration and stress
42:40 Motivation
43:50 Nutrition
The hero we needed!
Posted 50 seconds, already 16 comments 😂 surely a great video!
LETS GOOOO!!! THANK YOU
I was just about to order fast food when this video hit my YT
Do you like sports 💪🏻
@@belikewater3627😂
Yes
That fast food diet ain't gonna help you reach your goals.
Me and many others still want a workout arrangement for someone who has a very physically active job. yes I would like to build muscle outside of my work hours. being a landscaper who bust ass I have a hard time building muscle with enough rest in between workouts.
You need HIGH QUALITY FOOD.
do fullbody workouts 2 times a week for 2 hours, one on sunday easily and other on Wednesday or thursday by trying your best to find time for workout.
@@vladcraioveanu233 I'm as picky as it gets man I eat VERY QUALITY FOOD. in fact my lady complains we waist to much money on food. I don't eat processed garbage, no soy, no chemicals etc and rarely eat out.
I'm in the trades. As physically demanding this work is, it doesn't help grow muscle at all. If anything it's a disadvantage which we have to overcome. I overcome it by simply not being a bitch :D no choice, no skipping, get in the gym and move weights.
@@spamcatchington1771 😂 I'd agree for the most part. moving weights definitely help but what kinda regiment? I don't technically get rest days during the week and in the winter months I move a shit ton of snow so not much rest there either. I'm willing to put in the work and I do! I workout 3 times a week and I've kinda hit a "plateau" as far as gains go...
48 min video? Damn.
Looking forwards to watching this, apprentice the new vid!
Let's get some muscle brain ❤
Sorry Jeff, i switched off after 14 minutes. You're just rambling, there was no clear cut information and no apparent structure to the video. And listening to Jesse parroting what Jeff has been telling him for the last 5 years is irritating.
Love from 🇵🇰 Pakistan
Yesss ❤
Salam brotha 💪🏽
100% love this format! Thank you for addressing lengthened partials too - I was curious what you might think about that concept! I think that topic alone deserves its own video one day from you! And yes man I am for sure excited about a video of this length and in this style about nutrition!💪💪
im still waiting for a series on workout periodization. explaining the transition over time between volume, frequency and intensity for max muscle gains and different approaches on how to do sets for each exercise (feeders, top sets, backoffs).
Personally, i love drop sets. It's failure after failure after failure, failure never felt so good
This is a masterclass; thanks for sharing such valuable information!
Lift weights, eat enough, sleep enough👍
Just show the exercise instead of talking.
Effective reps made me look unrecognizable. It gets rid of all the pretty little numbers and counting sets. It's just simple and it forces you to go past your limit every session. The workout doesn't even BEGIN until you've reached your limit.
i don't like metal, but:
"Pittsburgh (No Intro) · The Amity Affliction"
is a nice tune, thx for the recommendation
edit: i hope you're fine - much love
I'm touching 40. My body is always up for it, but it's more my head that's holding me back.
Mike Mentzer 💪
What about him?
Love these longer form videos! Short and sweet is too short when it comes to this amazing knowledgeable!! I love listening to Jeff and Jesse, thank you team Athlean for all you do!! ❤️
Looking forward to the nutrition version. Thanks for the great content.
Definitely make a nutrition video like you mention you may.
Hey guys, great vid as always! Can you do a video including demos of all the “correctives” that you spoke about here? Thanks!
I'm almost positive he's done this before.
I think if you watch any of his workout videos, he always includes correctives. Like in back exercises or legs you may see reverse hypers, in legs you see Jane Fonda, and many others.
@@ahmadjamalmughal47 I watch all his videos, have done for years, but would be good to get a video with all the main correctives collected together in one place, rather than getting them here or there.
@@OddWheelThriver will have another look. Remember seeing many of them individually over the years, but would be good to have them all in one place on a new video.
46 mins? Rent is due boys
31:07 😂 same here.. no f ing idea what that is😂
Always on point 💪
Jesse’s last name is Laico?
Yes
Athlean-x or renaissance periodization? Though they are quite different and one is natty, the other is not. Where would you go for your information ?
Lyle McDonald. Or if you want TH-cam go for Iwannaburnfat or Jeremy ethier or Eugene teo
I don't know why you think Jeff isn't natty.
You may be willing to train 12 hours per day, every day, but FOOD/NUTRIENTS is the main limiting factor...
Honestly, this video brightened my mood!
You don't have a mood you are a bot.
😅@@Arms07
@@Arms07Lol 😂
Damn 😂 @@Arms07
If you have any issues like scoliosis etc that affect you, dead lifts will probably blow out your back. Even squats! Just a warning...........they both kill me lol.
Since Jesse is in the video, too, what are his goals compared to yours, Jeff? We know about Jeff's background, but very little regarding Jesse. Maybe it's coming out in this video.
Great video, so much valuable information in one place, thank you!!
I find nowardays beind fairly advanced, 1 beyond failure effort per exercise and i can pretty much get everything out of that exercise. Particularly, doing more cardio. (I never did high volume anyway) agonist supersets with rest pauses to & higher reps seem to work better (e.g 20-30)
Great channel. and I follow almost everything of yours. But this video is so long I can't even see it. It takes so much time. Imagine if all the channels you subscribe to made these long videos... You could never watch that in your day. This time I pass. Shorter videos please, or split
Thanks for the vid!! Yes, a similar longer version on the meal plan would be great!!
Issues I had with my shoulders repeatedly in my 20s, I rarely have now in my 60s because before every chest or shoulder w/o I spend a few minutes on corrective exs and activating exercises.
48mins of things whoch have been told mamy timed ☹️
lol
😂, so true.
Do I take corrective exercises to failure like I do with the main lift? If not how hard should I go?
how do I not go through my pumpkin seeds too fast? I can not stop chewing these things.
my best split or the one i enjoy the most is fullbody workouts 2 times a week, with different aproach on those 2 days, one is heavy duty high intensity, for example 4 warmup sets each heavier than the previous one, then 1 heavy set all out to failure (8 to 10 reps top) this applies for all body parts this is some sort of mike mentzers aproach but my way, then the second training session is lighter and the exercises are more dinamics, supersets, focused on performance, and then the resting is crucial, ive gain strenght and "resting muscle tone" wich i love, ive tried many different splits, push pull legs beign my second favorite but this one allows me to gain strenght again, more muscle and not beign sore et all, to me stimulate the muscle works better this way than doing a lot of volume..i have to add that i have almost 10 years lifting so i have pretty good form in my opinion so this allows me to focus on the muscle group im trying to stimulate this way i can train less but better because making gains after 8 or 9 years training is quite hard for a natural lifter and im on it. i seriously recommend try heavy duty training and of course jeff cavaliere's advices wich has been tremendous support over this 10 years, this channel has been with me all my transformation process and beyond. thank you guys¡¡¡¡ love you¡¡
Love these in depth long form videos that leave no things to doubt. But these are sort of.like books only write when you got something worth that time effort in both writer and readers part. A well written thorough book is worth more than anything. Similarly long form content. 4:30
Im not impressed when people have no understanding and no more volume for begginers is bad just do something like pullups or something for the back, benchpress and squats and do all this three for 1 set to failure everyday and you gain incredibly fast, then after month or 3 months you can exercise more bodyparts.
00:53 by the most natural amongst a lot of them do you mean natural or not. Being lean is counter productive to building muscle. That's the joke don't you know.
My lifelong goal is to reach thigh size the same as Jeff's bicep size !
Can we get a dedicated corrective series based on the push pull legs educated bro splits?
Welcome, can I have a simple request, please?
No
I'm about to pound a coconut cream pie slice as my pre workout 😅
Discipline starts when motivation ends
As always great info. Thx
A lot is covered here but, does a person start the phase of progressive overload before or after they start seeing results?
In month 2 of OSI. Highly recommend
Amazing video! Would love to hear a 1 hour one on nutrition too!
Lol whole video , no results. Wtf Jeff❤
Audio hurts my ears.
Turn it down?
Man, this is the longest video in this channel.
This shows confidence & dominance
Great video very informative
Mike Mentzer used steroids???
You’re the Goat! 🙌🏽😎🌀🌹❤️🙏
Thank you jeff 💪🏻
How do you feel about the Ripstick?
Ripstick will rip your pockets
Hi I’m gabby
Fantastic advice
1.5x speed
Good video 👍
Built for Size has caused me to lose 4 lbs. of weight in two weeks rather than add muscle mass, while OSI helped me put on 5 lbs. over 12 weeks…
Eat more. Osi is lower volume, lower intensity in many ways. You likely didn’t lose muscle either. But seriously, eat more
I have a question. I do a total workout 3x a week and do cardio 3x a week as well. My question is what you think of my exercise routine?
Many thanks
Are you enjoying it and are you seeing results without injury?
In time?
Gotta pump those numbers up. Those are rookie numbers...
Thats Bush League. Comparisons the theif of joy.
Hmmm
NOBODY needs to train more than 3 days a week, preferably 2 days a week as strength increases. Below is the workout split that took me to a national championship, that I still use today...
1) Chest/triceps/side delts 2( Back/biceps/rear delts 3) Legs/calves/abs
WIth this frequency of training, one must train HARD.. Heavy Duty style, with ONE set to failure.
Natty ?
@@jonnyincognito899 1992 Natural USA Championships USNBA .. and I was natural.
👍🏽✔️
Okay I'm posting this before I even watch your video. I've struggled with obesity and weight all my life at 5'8" 272 lbs I would fight hung at the gym and cycled just to control my weight but my health what's declining so quickly I even had a knee replacement.Then I went ketovore then carnivore in one year I lost 130 lb but I had a lot of loose skin made me want to give up but I kept it up moving to 100% carnivore most of my loose skin is gone and I've never gain muscle so quickly. By the way I'm 64 so much for you can't gain muscle after 50 now I'm going to watch the rest of your video but I don't want to hear any diet advice from you. 😝
Your ok, he doesn't reply to anyone's comments 👍
I'm 53 and carnivore as well. It's not for everyone. There is more than one way to do this. I listen to many points of view. I do experiment. I keep what works for me and discard the rest.
The 3 x 5 concept is fascinating to me. My goal is to get big and I’ve read 8-12 is the best range for that
ok?
3x5 is what works best for me too, when training for strenght.
Training for strength and training for size each require different protocols to maximize results in that specific goal..
I workout every other day! Upper body weight training, lower body weight training and full body HIIT is my 3 day rotation. I love training super sets to failure.
Do you workouts let’s say your upper body and you train all triceps, biceps, lats and chest and shoulders? There are many places to be focused on. How things work? What is your reps and sets can you tell me?
@@sahindemirer full upper body .....every muscle except abs....i do them on lower body day. I typically to 3 sets and I always go to failure. Rep range could be 8 to 20 depends on if I want to lift heavy or light. I mix it up. One week heavy one week light.
@@KTMsoldier1988 so you must target a muscle group let’s say shoulders only once. Let’s say You do shoulder press 3X15 and then you go for chest ? Right? Or do you focus on a muscle group with more than one set?
@@sahindemirer I do multiple excercies for each muscle group. Usually 3 excercises for each muscle and i do opposing muscle groups in a super set....so I'll do bench and immediately do a row with no break in between.
@@KTMsoldier1988 That must be taking much time? Sorry for asking too much but do you have a written workout program?
🔥
5.55
thanks in advance Jeff
❤❤❤❤
Day 1: Back and biceps, Day 2: Chest, shoulders and triceps, Day 3: legs. Farmers carry to failure on Day 1 or 2 and core is every other day
Yea!Liked first after 15 seconds!
The first comment. My best gain!
I needed this video Jeff. Could you do a calisthenics variant of this video?
please someone make the summary of the video
For me I’m not to excited to work out anymore and I have seen results when I used to work out 5 -6 days a week. No longer what to do that I want to live life. But what works for me and I think a lot of people is frequency. Hitting each muscle 3 times a week. Man that’s when I saw bug results. Twice a week with a lot of volume not as good as too many days of between work outs. Keep in mind everyone health is the key. Blood work numbers need to be “normal” you can bug shredded or big and still have a heart attack. I’ve seen it many, many times. People take a million supplements which is not good. Don’t try to look like someone else. It will not happened. My Two cents… peace out
Some info that I needed
48 minutes of Jeff talking - no way this day can get any better 🥲
Awesome keep it up!
Jessy is my favorite naddy
Only naddy on youtube who actually looks believable
yup
I have been doing a 3 day workout plan that I made myself for about 1.3 years. (and I workout for 2 years in total) It was push pull legs. Firstly let me just tell you that if you are not too keen to train legs, you will skip tht third day quite often, and that's bad, especially if you are trying to burn calories and lose weight through these training sessions...
Secondly, whatever you do, consume enough protein pls... You can see some results even when you are at 0.5 grams per kilo of bodyweight, but they are pretty minimal, not optimal at all...
Thridly, hitting a muscle group only once a week, is really not optimal either... Because you tend not to have enough volume in this case but also this muscle group remains untrained for 7 days...
What I ended up doing (and the reasons I'm leaving this comment before even going past min 4:00):
Realistically I couldn't train for more than twice a week. I didn't have the time to do so... So, there was no leg day there :D (in all fairness, my legs are genetically pretty buffed and strong... hitting 130kg free squat with 1 month of training is proof of that xD). So 2 days...
I decided to try a total body workout... Now now... some considerations... If you want to hit all of your body in 1 workout and want to do it effectively, you must workout for longer these days... There is not such thing as 45 min total body workout. I decided to have 3-4 exersices for each muscle group with 2 sets for each exersice. Why? Because I want to hit "every angle"... Mow if you add Chest, Triceps, Shoulders, Upper Back, Biceps, Lower Back and Legs (the last two is 1,5 muscle groups let's say...) you get 6,5 muscle groups multiplied by 3,5 exersices and then multipled by 2... ~45 sets per workout xDDDD
They are too many, so no lies here, I didn't do legs xD About 36 sets per workout... But I want to sart doing legs again... Anyways. The results... At 36 sets per workout, which is quite high if you ask me and with 1.1 grams fo protein per kg of bodyweight, I steadily gain muscle... Arms are getting bigger, chest is getting bigger, back is getting bigger... It works... I would argue that this is the most effective two day workout for upper body. But there is not enough stamina for lower body :3 So what am I to do here?... Maybe do 1 sets for some secondary exercises? Idk :3
Currently I need at least 2 hours for my workout (typically 3-3.5 hours when talking with friends in between sets... someone might say that I'm wasting time, but I lack energy and stamina, I need quite long breaks to be able to perform well... So a 2.5 hours workout session is typical even if I have no one to talk to). If legs are added, I would need at least 25-30 more minutes. What happens if I add abs? RIP, 4 hours for every workout session xD
So... Let's land back in reality for a bit... 2 days per week is too little for most people and too much work in general... Ideally you want 3-4. If you are able to do it, even if a bit of a stretch, just do it... Training 2 days a week is very tiring... Way more than 3 or 4...
Unless you absolutely can't traing more than 2 days per week, don't try what I do... If you however are only able to train for 2 days, prepare for exhaustion after each workout...
Holy crap, dude just make your own channel
Any tips for a 52 year old? Is there anything specific nutritionally I should consider to gain muscle? I've just lost 20kg and am back to a trimmish 190lb (6'3") but some of my weight loss obviously has been muscle. I'm back in the gym couple times a week and want a little of my muscle back. I don't want to get big! Should I consider creotine as well as protein whey?
You will not get big by mistake. Struggle to get big and if your nutrition is good, you might gain that muscle you dream of...
Also is it essential to protein up every day if I'm only 2-3 times at gym? I'm thinking of calorie deficit primarily. Have hit my weight target and now maintaining so don't want any more fatty gains
I'm 53. 6'3 230 pounds of functional muscle. I use creatine and supplement whey protein. I get a minimum of 200 grams per day of protein and a good amount of fat. I still am adding muscle to my frame and meeting or exceeding my goals.
Hope I am within first 40
Why what benefit?
Please explain how your brain fucntions it makes literally 0 sense
Do you like bodybuilding?
@@belikewater3627 Yes, mate
I fr been coming to these when I get the notif to try and win the ppl thingy
There is nothing about "Arnold" that i would want to be like. "Screw your freedom" capted any like i had for it..... Yeah an it and a thing... Yeah screw him and any videos useing his name
Can someone in comments summarize, I like the content but I have focus issues courtesy of the military.
Smartest guy, i wish i could train in your gym with you, but i live far far away from you. I really respect you, man 💪