22 Days to “BIGGER” Muscles (GUARANTEED!)

  • Published: 26 May 2019
  • It doesn’t take long to get “bigger” muscles if you know how to improve the muscularity of your physique. In this video, I’m going to show you 4 workout techniques that you should start implementing into your training right now to start seeing fast changes in the way your body looks. With Summer just around the corner, you are going to want to use these tips to get bigger muscles quickly.

    It starts with the realization that you don’t have to actually grow bigger muscles in order to have bigger looking muscles. This has to do with the key difference between muscle size and muscularity. This is good news however since making true muscle gains at any appreciable rate becomes much more challenging the more training experience that you have.

    Beyond that, ultimately your genetics are going to have something to say about the size that you can eventually become. No matter how hard Jesse trains he is never going to be a 300 pound beast unless he figures out a way to go back in time and choose different parents.

    That said, when you realize the advantage in training for muscularity you can quickly see new changes with not much having to change at all about your current workouts. It comes down to the following four workout strategies for building bigger looking muscles. Make sure that you apply these to your accessory lifts and not necessarily your big compound strength movements. Keep your foundational training the same and incorporate these as an adjunct to increase the rate of muscle gains and muscularity you see.

    First, you want to make sure that you limit the amount of momentum you use in your lifts and make your muscles do the work instead. This can easily be seen in the example of a side lateral or front shoulder raise. If you swing or bounce the weights at all you are likely to shut down the amount of work being done by the very muscles you are trying to hypertrophy. Drop the weight you are using and make sure that every rep is being initiated and controlled by the delts and not only will they be doing more of the work at the end of the day but you will see size gains because of it.

    Second, stop counting reps and start making reps count. You can do this by not worrying about just getting the weights from point A to point Z but by enjoying the journey from B to Y on every single rep you do. In the case of the crossover, you don’t just want to get your arm across your body to engage your chest but you want to appreciate the benefits that additional internal rotation below shoulder height and keeping the shoulders back can have on increasing the output and gains seen by the chest as a result.

    Thirdly, you want to learn how to squeeze every rep as if it’s the only one you are going to do. Don’t worry if you are going to have anything left in the tank for the 12th rep. Instead, focus on getting the most you can out of the rep you’re doing and let the rest take care of itself. I apply this to the lat pulldown and you can see even additional muscle fiber recruitment as you squeeze and hold from the first second to the last.

    Finally, in some cases the working muscles will actually do more work if you let the muscles around them help them to do so. In the case of the dumbbell curl, the activation of the abs is going to help stabilize the body and give the biceps more leverage from which to pull from. Likewise, the activation of the chest and lats is going to prevent the elbows from drifting and cheating the work the biceps are doing, therefore giving them more stimulus for faster muscle growth.

    If you find this video helpful, you will love the way our complete programs help your body to see fast muscle gains by training like an athlete. Start putting the science back in your strength and conditioning workouts by heading to the link below and getting the program best matched up to your current fitness goals.

    For more videos on how to build muscle fast and the fastest way to build bigger arms, be sure to head to the link below and subscribe to our youtube channel. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

    Build Muscle Fast - http://athleanx.com/x/my-workouts
    Subscribe to this channel here - http://youtube.com/user/jdcav24
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Comments • 2 292

    ATHLEAN-X™   6 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Keith Lopez
      Keith Lopez  5 days back

      Hi Jeff, what's a good diet for gaining? And how frequent should I eat? I'm 5'5 weighing 70kgs(154pounds) and I'm from Philippines. I'm looking for an effective but not that expensive diet. Looking forward to you response! Thank you sir!

    • Dwrec K24
      Dwrec K24  5 months back

      ATHLEAN-X™ thanks for the videos I’m gonna try and workout slowly. This actually looks like it works. FYI I’m a skinny guy just trying to get muscle. Any feedback or helpful tips would be great

    • Aditya Chaudhary
      Aditya Chaudhary  5 months back

      ATHLEAN-X™ Please expand more on this topic

    • Elias Milanovic
      Elias Milanovic  5 months back

      anyone else wondering who is camera person is?🤔

  • Pabio Moteralli
    Pabio Moteralli  3 hours back

    Can you make a video on diet plan for fish chicken,eggs,rice,goat meat and vegetables

    • Tonny Ash
      Tonny Ash  2 days back

      Why can't I Download this video

      • Muhammad Yasin
        Muhammad Yasin  4 days back

        Hey Jeff, uhhh send me a intermediate 45 minutes workout chart 😊 4 days a week...🔥

        • Mohamed Taha
          Mohamed Taha  5 days back

          Momentum is killing you gains :D

          • Osama Elhadidi
            Osama Elhadidi  6 days back

            Thanks alot jeff

              INEFFABLE PREDATORS  6 days back

              Is it still possible to build muscle and get big after 3 years of training and have not gotten any result out of those 3 years of training?

              • R Brown
                R Brown  6 days back

                Wife says, "Watching Jeff's videos when you could be working out is... killing your gains."

                • R Brown
                  R Brown  6 days back

                  Holy $h!t Jesse! 0:54 seconds

                  • P. Prasad
                    P. Prasad  1 weeks back

                    I wonder if he'll fix mistakes he's making in his videos 5 years from now.

                    • Trevor Jones
                      Trevor Jones  1 weeks back

                      Dude, I SWEAR this advice works. I've been working out for a long time, but I was never able to get that "wide frame," despite being quite strong. I was "momentum-ing up" my strict row (bent over row). I started "muscling up" the strict row (which means you actually have to go down on weight a bit).. within literally TWO WEEKS, I've got the wings coming in and my shoulders are noticeably broader. This man Jeff knows what's UP.

                      • Shweta singh
                        Shweta singh  1 weeks back

                        Love your videos😍😍😍

                        • Saaed Yousefi
                          Saaed Yousefi  1 weeks back

                          You are a blowfish jesse.

                          • Andy Thousand
                            Andy Thousand  1 weeks back

                            Thank you Jeff!

                            • Uncle Chopper
                              Uncle Chopper  2 weeks back

                              Thank you for your tips Jeff.
                              I've only been training 3 weeks 3 days a week and am already seeing a difference in my physique.

                              • Zetsuke4
                                Zetsuke4  3 weeks back

                                well said

                                • Zetsuke4
                                  Zetsuke4  3 weeks back

                                  why are my comments dissapearing

                                  • Zetsuke4
                                    Zetsuke4  3 weeks back

                                    that's a fancy pulldown machine lol the sliding handles

                                    • yasin elbendeqdary
                                      yasin elbendeqdary  3 weeks back

                                      "due to the difference between muscle size and the muscularity of a muscle" what a damn philosophical interpretation! but it's cool! I really like you man! :D

                                      • GenX UI Victor
                                        GenX UI Victor  3 weeks back

                                        Stand User - JEFF CAVALIERE
                                        Stand - GAINS
                                        Ability - it just works

                                        • Depression and self-harm: the truth

                                          Jeff doesn't see anyone in PT anymore. Come on! He's got way too much else going on!

                                          • trainsforever 2019
                                            trainsforever 2019  3 weeks back

                                            What no way 😲 I would’ve guessed you were in your 20s 😂

                                            • Christopher Kerr
                                              Christopher Kerr  3 weeks back

                                              Jeff have you maxed out your growth potential or do you try to maintain your low bf% and this limits your “size” particularly in the chest?

                                              • Cool Joe
                                                Cool Joe  3 weeks back

                                                Man you are 43 and look like 23 😳

                                                • Mark Michael
                                                  Mark Michael  4 weeks back

                                                  your videos are great but a little too long, too verbose at times...js

                                                  • Richard James
                                                    Richard James  1 months back

                                                    Jeff just told us all to live in the moment in gym speak.

                                                    • Vasko DRUGS HEAVY WAY TO END Dimitrov


                                                      • HSP 01
                                                        HSP 01  1 months back

                                                        Great videos with very good information for gym starters, Thanks Jeff

                                                        • Greenman 01
                                                          Greenman 01  1 months back


                                                          Read the first 2 words :)

                                                          • Prudencio Martinez
                                                            Prudencio Martinez  2 months back

                                                            Jeff do you have a cheatting day during your weekly meals ? Like do you go out for hamburgers .pizza ?

                                                            • J Crowe
                                                              J Crowe  2 months back

                                                              Incredible videos. Very empowering but I am 59 years old, 6 foot 305 pounds. Did I mention type 2 diabetic. I want to change and "dabble" at lifting but become complacent. Any ideas to help build muscle, trim bmi ? Thanks

                                                              • Vieriu Andrei Viorel
                                                                Vieriu Andrei Viorel  2 months back

                                                                I have to say I've tried these advices for a week now and oh boy do they work. I knew that I need to focus on form and less on the weight but I got trapped in the "gym bro" techniques

                                                                • Gengonglike Arbukle
                                                                  Gengonglike Arbukle  2 months back

                                                                  Muscularity is the word I waslooking for, that is what I really want.

                                                                  • mark nicholson
                                                                    mark nicholson  2 months back

                                                                    Brilliant Jeff!Question:Increase the the muscle tone in rest may slowdown the muscle recovery?Please let me know!

                                                                    • John Sheets
                                                                      John Sheets  2 months back

                                                                      "Good internal rotation" I'm appalled

                                                                      • White man from town
                                                                        White man from town  2 months back

                                                                        2 thumbs up

                                                                        • ggvn gvv
                                                                          ggvn gvv  2 months back

                                                                          Great value

                                                                          • Rakesh Ramteke
                                                                            Rakesh Ramteke  2 months back

                                                                            For some reasons i think Jeff can be a comedian😂 awesome video though

                                                                            • Zetsuke4
                                                                              Zetsuke4  2 months back

                                                                              Learned so much

                                                                              • ProAimtoshoot
                                                                                ProAimtoshoot  2 months back

                                                                                His veins are making me uncomfortable, good video though 👌🏽

                                                                                • Andrew Moriarty
                                                                                  Andrew Moriarty  2 months back

                                                                                  When he said Mets days I thought Jeff said meth days. How would that work for a pre-workout?

                                                                                  • Pierre Beaunegre
                                                                                    Pierre Beaunegre  2 months back

                                                                                    Amazing tips Jeff! Thanks so much!

                                                                                    • Kevin Groth
                                                                                      Kevin Groth  2 months back

                                                                                      Hi, please could you make a video on how to improve stability in your shoulders. I have a serious problem with external rotation due to numerous anterior dislocations. Is the scarecrow shoulder exercise good or bad? I loved the video on improving your posture and fixing rounded shoulders which has seriously helped me make changes the past few months. Thanks so much for making these videos too!

                                                                                      • 94camaroguy
                                                                                        94camaroguy  2 months back

                                                                                        Does start counting till the reps start to burn

                                                                                        • Sanjay
                                                                                          Sanjay  2 months back

                                                                                          Thank you for identifying crucial components of exercising. I have observed the principles in action.

                                                                                          • Master Chief
                                                                                            Master Chief  3 months back

                                                                                            Jeff after learning more about training I can say you are right and wrong at the same time.

                                                                                            The reason why you started to look "better" after doing the pumpy exercises it is because you were already strong. The more muscle mass you have from the big movements the more sarcoplasmatic hypertrophy you can have aka pump. So dont confuse people into thinking that they can get to your level with only pump work. I get it that now you are doing mostly maintenance work since your physique is really good and that is why you do a lot of pump work.

                                                                                            Talking about squeezing the mucle, mind muscle connection etc that is a bunch of outdated BS. Wifi for advanced right .... Body awareness can help but you dont need to ZEN focus on your muscle.
                                                                                            Insted, focus on the movement and correct technique. All I said I learnt from worl championship natural bodybuilders like Roberto Amorosi

                                                                                            • Michael Rea
                                                                                              Michael Rea  3 months back

                                                                                              Great information!!!

                                                                                              • baba bab
                                                                                                baba bab  3 months back

                                                                                                I almost had a heart attack, instead of pressing save to watch later i pressed do not recommend this channel.
                                                                                                Thank God undo button exists