10 Solid Reasons You re Not Gaining Muscle


5 Red Flags You’re NOT Gaining Muscle!

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5 Reasons You’re Not Gaining Muscle Mass

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10 Reasons You’re Not Getting Any Bigger | Muscle Building Mistakes

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Why am I not gaining muscle? ✘ Top 3 Muscle Building Mistakes ✘ How to gain muscle

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8 Reasons Your Muscles Are NOT Growing (Science-Based)

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5 Reasons You’re NOT Building Muscle (and how to fix it)

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3 Reasons You’re Not Building MUSCLE

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If despite working religiously in the gym, you have not seen any gains, probably you are making some of these mistakes. Let us see what they are and how they affect your muscle building! 10 Solid Reasons You Are Not Gaining Muscles Reason 1. You are growing Impatient (and confusing your brain too ).

10 Solid Reasons You’re Not Gaining Muscle Sometimes the best way to solve a problem is simpler than we perceive it to be. Sure, heavy marketing from companies with something to sell will painstakingly attempt to convince you they have to latest trick or shortcut for you to get to where you want to be. 10 Solid Reasons You Are Not Gaining Muscles Reason 1. You are growing Impatient (and confusing your brain too ) When you start, there are some changes you cannot see. You’re hitting the gym consistently, eating healthy, focusing on your weight training, and not gaining muscle. What gives?

The casual gym-goer might not need to know about pyramid training or the hypertrophy phase, but such wisdom is crucial for anyone interested in gaining muscle.. These six essential pointers from Chuck Pelitera, C.S.C.S*D, NCSA-CPT*D, EdD, will help you sharpen up your. If, however, you feel you are gaining more fat than muscle, trim 250-500 calories off this figure. If you are still not gaining muscle, just eat more.

Sample one-day menu for building muscle: Breakfast – Large bowl of oatmeal plus 3-4 eggs or a protein shake. Snack – 1-2 bananas plus beef jerky. Lunch – Large chicken sandwich plus a side. 10 Reasons You’re Not Building Muscle. 10. by Men’s Fitness Editors Packing on muscle is no easy feat, regardless of whether you’re a string bean or a husky guy.

And why you’re missing. Why You’re Not Gaining Muscle If you’ve been training hard for some time but you haven’t made the sort of gains you were hoping for, or if you have hit a plateau and your gains have come to a halt, there’s probably a simple reason for that. 10 Reasons You’re NOT Gaining Muscle or Getting Stonger.

10 Reasons You’re NOT Gaining Muscle or Getting Stonger. Not Training for Strength If you’re only training for the pump and avoiding lifting heavy then you’re not gonna be much bigger than the local fitness model. Men need to lift heavy. do your friend a solid and send them. If you’re a guy, I’m sure you’ve heard this muscle-building advice before.

But the quest for lean muscle isn’t a “men’s-only” goal, nor is it an easy one. Most people struggle to build mass. Lady or dude, if you’ve been working and working for more muscle but haven’t seen any gains, you’re probably making one or more of these eight mistakes.

Here, our experts uncover reasons you’re not building muscle so you can make the changes you need to make all your hard work pay off. You’re doing mostly cardio.

List of related literature:

This is why research shows that when you’re in a calorie deficit, your body’s ability to repair and grow muscle tissue is impaired.14 This is also why workouts take a bigger toll on you when you’re dieting, and why intermediate and advanced weightlifters have to accept slow or no muscle gain when dieting to lose fat.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Idea #2: To gain muscle mass, you’re going to have to shop, cook, eat, and clean the kitchen more often than you’re currently doing.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

All of this supposed “muscle loss” happened in the trunk area; I actually gained muscle in my arms and legs.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

The prospect of gaining muscle mass without gaining fat seems too good to be true.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Second, less muscle means a lower metabolic rate.

“The G.I. Diet” by Rick Gallop, Michael J. Sole M.D.
from The G.I. Diet
by Rick Gallop, Michael J. Sole M.D.
Workman Publishing Company, 2010

Some of my clients ask me, ‘Can I gain muscle at the same time as losing body fat?’

“The Rob Lipsett Game Plan: Transform Your Body with My 3 Point Mindset, Nutrition and Training Plan” by Rob Lipsett
from The Rob Lipsett Game Plan: Transform Your Body with My 3 Point Mindset, Nutrition and Training Plan
by Rob Lipsett
Penguin Books Limited, 2019

Not only that, a person can be losing fat, building muscle, hydrating better, increasing blood volume, drop four sizes, and never lose a pound on the scale, yet it’s the most common measure of progress.

“The Cellulite Myth: It's Not Fat, It's Fascia” by Ashley Black, Joanna Hunt
from The Cellulite Myth: It’s Not Fat, It’s Fascia
by Ashley Black, Joanna Hunt
Smashwords Edition, 2017

This is especially true at times when you’re working hard to achieve a major goal with a deadline, whether it’s a bodybuilding competition, a body transformation contest, or losing 6 percent body fat for vacation.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013


“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • #3 is a big one for me. I’m afraid of getting fatter so I eat as little as I can to gain muscle and maintain weight but some days I take it too far and my workout end up suffering.

  • The carb myth. I’m a hard gainer and could never bench over 160 lbs for years. As soon as I started adding extra carbs to my diet, I benched 200lbs on my second month.

  • What is the best product or brand to lost crazy amounts of fat? I read plenty of superb reviews on the internet about how Custokebon Secrets can help you lost a ton of weight. Has anyone tried this popular lose weight methods?

  • Hi there, have you considered this kind of diet plan called the Custokebon Secrets? My work buddy says it helps people lost crazy amounts of weight. Is that possible? I also heard many excellent review about this diet plan. Thoughts?

  • Anyone tested out the Custokebon Secrets (look on google search engine)? We have noticed many amazing things about this popular diet plan program.

  • Anybody tried the Custokebon Secrets (just search it on google)? We have noticed several awesome things about this popular weight loss secrets.

  • It feels like I’m gaining muscle and then losing what I gained. But my muscles still look the same. I know half the reason my muscles will feel bigger is because of my pre workout because when I have just coffee. I dont get the dizzy feeling, but I dont get the muscle juice I need for a workout.

  • I’m not getting looks but I am getting stronger. I’m not complaining cuz I prefer strength over looks but I would like to know why is that

  • can someone help me out? I use to do 25s (4 x 10 x 25) in each hand to reach 1000 volume, but now I do 30s in each hand to 840 (4 x 7 x 30), I feel more fatigue and I reach failure more with the 30s. But would it be better to go back to 25s and just increase reps?

  • One thing I typically see people mess up is with their diets as typically when they go to eat more protein they go strait for the meat while yes meat is a huge source of protein eating large amounts of meat will harm your over all health rather than increasing protein from one specific source you should increase the number of sources for example have protein bars and nuts for snacks. Other things you should try to work into your diet for protein is beans (not soy beans they will cause decreased testosterone levels), and for increased energy I advise adding a source of carbohydrates specifically vegetable carbs as they tend to be more complex requiring more energy to break down so rice, potato’s, and other vegetables are a great addition to your diet. I also advise you stay away from bread carbs as they can have negative effects when attempting to build muscle.

  • So the thing about weight training is muscles require energy so as your building more, and more muscles if your calorie intake remains enough to sustain your current weight you will loose fat as it will likely be burned by the body to either make or fuel muscles also with the volume if increasing one part doesn’t do much increasing another will probably do the trick till you reach your maximum muscle capacity where your body won’t let you put anymore muscle on your frame though this limitation can be broken with the use of steroids

  • saw some comments complaining about it depends so I thought id share a reply I wrote to one of those, slightly edited tho.

    it’s very true tho, that it does depend. there’s so many factors, internal and external, which no one can take account of. that’s why we go to the doc and get our blood tested and shit. because IT DEPENDS. it’s different for everyone. 2 people may have completely different diseases while having similar symptoms. if it doesn’t depend, you could just diagnose yourself with the medical knowledge on the internet, and go straight to the pharmacy instead of getting tested on, wasting time and money on it.
    and if you can’t figure out what’s wrong with yourself on your own with the amount of information provided online, it’s best to hire a personal trainer or something. even for myself, it’s sad that I can’t pinpoint what’s wrong either. I get disappointed when I hear it. but it is how it is, and ya all gotta understand it

  • This video is definitely amazing! It helps me remember of times when my sister used Custokebon Secrets to lose 16 pounds and enjoy being healthy again! Most of us want to lose fat, however we also require to stay nutritious, and that’s exactly what Custokebon Secrets given.

  • Yeah yea yeah, the reason you aren’t getting muscle is because you’re staring at guys like Arnold and Jay cutler and comparing yourself to them while not making bodybuilding your full time job with steroids.

  • I train hard enough I just dont eat enough calories cuz I’m still recovering from an eating disorder so I’m afraid of eating enough

  • Not stretching is a huge mistake when I first started. Also, not focusing on form and imagining the muscle part you’re working on. Been training for 8 years, played 2 years for college football and 1 year for college soccer.

  • The worst mistake I see people make is not trying to build forearms, always see everyone nowadays without any forearm muscle and just biceps and it’s ugly

  • But what if I’m a dont carry enough weight and fat (stick person) what should i eat/not it and how should train at the gym ��

    Sorry for my bad English

  • 3? There are at least 10 primary reasons and many more secondary and tertiary reasons. The number one however, is genetics. If you don’t gave the genetic potential, you will find it nearly impossible to build a muscular physique naturally.

  • If you have an energetic job,you’re not as fresh when you begin your session,therefore you reach ‘failure’ with less weight.There is no ‘one size fits all’ solution for every person……

  • I heard that you’re supposed to lift in such a way where one day you go in and Max lift heavy to failure on the exercise that you’re performing and then come back maybe in a day or two and lift and such a way that they call toning where you’re doing High Reps with a comfortable amount of weight that’s easier to handle and then come back and Max is that right is that a good way to build muscle

  • U freak behave yourself only reason Young man or teenage boy not building muscles is because he must be mastrbating few times in week masterbation is real wall on way to built muscles or maintain big muscles masterbation should not be done before 10 days

  • I know a lot of people who have tried to work out, and didn’t have an idea of what they wanted to do with it. So I advise when training figure out what you want out of it, and maybe what you want to look like then find things that will train for those specific things.

  • I cannot emphasize enough how important training close to failure is. I used to just stop whenever I reached my reps, despite the fact that I couldve easily done 3-4 more reps. Since I started to increase weights to the point of failure ive seen drastic improvement.

  • I shouldn’t be surprised. I’ve finally started to make some real size gains, and it was because I realized I was a victim of number 3. I feel so stupid, why cut when there’s nothing to cut down to? Thanks for the video. Now I’m sure I’m on the right track.

  • Big reason you’re not building muscle: sleep. Skimping out on sleep will diminish the return on strength/hypertrophy if you do not rest. Like a good uninterrupted 7-9 hours. Even if you say you can function fine on 5 or less, get more, it will most definitely help.

  • Can you do a video on the benefits of sunlight when we should bask in it what times are the best to get the most vitamin D what times are the worst and how long does it take for people of different skin colours to absorb the UBV rays theirs more but I hope you get the gist

  • Should I believe kenobody keto shit too? And mike rashid one meal a day vegan gains? And everyone got great genetics? And Chris Jones workout 7 years gain like 1-2 pounds muscle only? And y’all bitches stay ripped year round so easy. Oh just work hard huh. Take steroids workout like shit but tell others work hard.

  • When considering eating healthy, you must try not to fall victim to modern day fad diets. Extreme diet plans undoubtedly are a threat for your health, especially ones that seriously limit your every day nutritionary intake. While they may induce fast weight loss, these kinds of diet plans will never be a long-term answer for your waistline. It is best to search Fenoboci Diet Plan on google as it isn’t just another fad diet where you starve yourself.

  • Hi Jeff, I often find that if i train to failure and only rest 2 minutes i can never get the same number of reps as i did on the first set. Most noticeable in pull ups and press ups. Is this due to lack of recovery or perhaps i push too hard to soon? Any advice would be helpful, cheers!

  • Anyone tried the Custokebon Secrets (just search it on google)? We have heard several awesome things about this popular fat loss system.

  • Lmfao, studies can prove anything…. holy shit…
    one guy says avoid carbs, one says that’s bull shit, eat carbs…..

    Everyone say it with me “I don’t know”
    Good, now again, “I don’t know”

  • Who else can’t relate to the noob gains…?? I never saw a difference or jump in my physique it’s always been a slow ass grind. Been training for nearly 3 years now, just come to the conclusion I have shit genetics

  • Hi iam steadying India,my body is veekness so how reduce my body,iam eating eggs but gastric problem, stomach upset please any ideas refer me master,thank you

  • It’s protein carbs amino acids. Yo can get buff just by eating vegetables.. you have to say aways from some foods. That is a lie. If you can do 10 reps with ease, that’s high reps and light weight, and enough weight for cut. Bulk = more weight less reps, Like less than 10.

  • Cheers for this, I been tryin to find out about “how to beat a bench plateau” for a while now, and I think this has helped. Have you ever come across Conabel Muscle Marmsome (Have a quick look on google cant remember the place now )? Ive heard some awesome things about it and my cousin got cool success with it.

  • SOMEONE HELP ME…sorry for long post

    First of, im 19 yrs old and i’m not a complete begginer, i have solid muscle(not much but some) and have trained on and off in the past. Around the last winter i started to cut because i had some fat, my muscles were not very visible, the cut didnt go so well, I ate way too little and trained way too hard, and lost a good amount of muscle. Then, at the end of june i started to bulk, i started doing ppl split, so push, pull, legs, rest, repeat…i did that for about 4 weeks and gained some fat (not much) but no muscle or strength, i was eating alot, training hard, gaining fat but could not increase my lifts, so i started doing fewer exercises( thought maybe i was training too hard), for example on push day i did, bench press, millitary press, dips and some skullcrushers…did that for about 3-4 weeks but still nothing, gaining fat slowly but no muscle or strength gain…i though maybe i was training too hard with not enough rest days, so i rested a full week and went on a “bro” split, where my each muscle would get 7 days rest before being hit again

    Mondaychest (bench press, incline dumbell press, dips, flyes)
    Tuesdayback (deadlifts, pull ups, barbell rows, one arm dumbell row)
    Thursdayshoulders (overhead dumbell press, lateral raise, front raise, bent over lateral raise, and some shrugs at the end) Fridayarms (barbell curls, hammer curls, incline dumbell curls, close grip bench press, overhead extensions, skullcrushers) Saturdaylegs (squats, lunges, extensions, leg curls)

    compounds like squat, bench, overhead press and so on, was 4 sets and the isolations were 3 sets… 6-8 reps on everything, lifted hard, did that for about 4-5 weeks and still nothing, trained hard and ate a lot, just gaining fat, no muscle or increase in strength, i understand i cant build muscle that fast but i would at least be able to increase my lifts slowly… then i rested a week and started doing the same thing but with lighter weights and higher reps (thought maybe i was lifting too hard) increased my protein, ate cottage chese like crazy, 5 weeks of that…but still couldn’t increase weight, maybe sometimes a little but not much, gained fat, and just cant build muscle… i rested again for like 20 days and before 5-6 weeks I started full body 3 times a week (bench press, rows, military press, squats etc) and still nothing… I think I was increasing weights first 2 weeks maybe, but after that, lifts came to a halt for couple workouts then at some workouts i could barely maintain lifts…
    And not even my abs or forearms gained anything from all those workouts and routines, forearms are still tiny despite feeling them burn every workout

    I dont know if i remember this right but i think on every routine that i started i could progress on lifts for first 2 weeks maybe, and after that nothing, couldn’t progress anymore…..i think, im not entirely sure

    after all that i dont think i gained any muscle at all, just fat, i look like shit now

    help me, what am i doing wrong? i see other guys smoking, drinking, their diet is crap, but they go in the gym and after 3 months they’re buffed i dont know what to do anymore, sorry if there were any mistakes in english

  • Haven’t watched the video but here is some reasons why your not building muscle. Is because you don’t excersize, your not eating protein, your not using supplements and the main reason is YOU DON’T USE STEROIDS LOL ��

  • This discussion is filled with complex technical information which takes several listens to completely understand, and assimilate so as to be effectively applied to your personal program, but it is worth every bit of work you put into making his ideas part of your own workout because you will definitely see greater gains as result…

  • High reps building definition but not size isn’t bullshit, that’s exactly what happened to me. When I started lifting heavy with lower reps, I got bigger. Everyone’s different, there’s a theory you should teach.

  • I go to the gym 6 days a week, train intensely with cardio 4 times a week, and I eat 90% clean with one cheat meal per week; yet I can’t make anymore gains. I’m strong but I mostly have that bulky fat physique rather than any definition.

    I think it’s genetics.

  • This guy is a [email protected] Do not listen to him. Do what’s best for YOU! everybody reacts differently. There’s no one-size-fits-all approach to fitness, nor should it be made complicated. Don’t listen to this ��.

  • Eating clean is more on a moral and overall health standard rather than any fitness advice. Pork being the prime example. Try not to make it a regular staple. Good vid.

  • I very much concur that using science is far superior than “bro science’. I very much enjoy inspiring others to a healthy, fit, workout style life. I do have to say that for my purposes and age, I must eat clean, or perhaps more clean that others, yet eating at a caloric surplus is imperative for gains. I do eat nutritionally dense foods as well. I am 62 and killing it in the the gym and the mountain bike trail. I am presently using the Muscle Monsters M.A.S.S. workout.

  • What is the best way to lost a lot of weight? I read lots of superb opinions on the internet about how exactly Custokebon Secrets can assist you lost lots of fat. Has anybody tried this popular lose weight diet plan?

  • It would be a waste for you not to shed fat while other typical people are capable to shed weight very easily using Custokebon Secrets (just search it on google).

  • What are some ways to lost lots of weight? I read loads of good opinions on the net about how Custokebon Secrets will help you lost lots of weight. Has any one tried using this popular fat burn methods?

  • This is just a really bad video in almost all aspects. Studies are useless such as the one at 2:20 he said right before that how if your low carb you have to be high fat, yet this study the people consuming high fat WERE NOT NECESSARILY LOW CARB/ in ketosis

  • Can someone help me out? In another video it was said that for hypertrophy the typical number of reps was 6 12, but this vid says that u gotta train until failure. Wouldn’t that exceed the 612 rep range in most cases?

  • I started lifting weights about 3 months back and I’m skinny as hell, I used to look in the mirror and just see a boy staring back at me, I wanted to be a man despite turning 19 I was legally an adult but in my eyes I felt like a child still, so I picked up my grandpas dumbbells, and worked on myself everyday for 3 months and came across this guy Jeff’s youtube channel and it has definitely made me feel proud as he pointed out all these red flags out that I successfully avoided

  • they say moringa olivera is good source of protein and has a lots of amino acid that is good for building muscles,. would you also advice that?

  • Great point about hydration and building muscle. Going to bathroom 12 times a day does sound like a lot but if that is what it takes to make gains why not.

  • That women should stick to cardio, lighter weights at higher reps. I have made the most progress with looking athletic and losing weight by lifting heavy

  • I see a lot of people keep on talking about Custokebon Secrets (just search it on google). But Im not sure if it is good. Have you ever tried using this popular diet plan program?

  • 1-carbs make you fat (lie),eat carbs.
    2-Increase weight without changing reps or incease reps without changing weight. INSTEAD TRY TO DO BETTER THAN YESTERDAY
    3.Monday is only chest day (lie-3)
    Train each major muscle grp twice in a week.
    4.Their is no such thing as bad diet or good diet

  • I’m trying to get lean and healthy but I enjoy to eat and chicken is great I’m a fatboy n I try to not eat so much but keep size. It’s hard. I’m a fatboy

  • Anyone tried the Custokebon Secrets? I’ve heard several awesome things about it and my mate lost a ton of weight with Custokebon Secrets (google search it).

  • Some important red flags:
    1. Lack of sleep (aids muscle recovery)
    2. Excessive alcohol (deteriorates muscle)
    3. Jerking off (kills testosterone)

  • Matt your advice are great, for sure, but if you said to all people «i am on steroids, we all would be more happy», no offense, but you know that you are not natural, we know it.

  • If somebody trained one muscle group 3 times a week he or she must be a trainer who stays in a gym which is not possible for others.

  • Just one correction, for a caveman it will be easier to use an APP than writing. Writing is more sophisticated than using a ready app. Sorry for bad english.

  • Take my advice just know your own body understand it and then you will know when you’re body is growing and when its shrinking this the best way to know what to do next.

  • honestly, I could not hear a thing said in this video because the background music playing was to good. I was grooving instead of listening.

  • Hope you guys enjoy the video! All 21 references with studies can be found below.

    1. A survey of 127 competitive male bodybuilders found that more than two-thirds of them trained each muscle group only once per week


    2. Those who trained each muscle three times per week gained much more muscle than those who trained each muscle less often


    3. Many studies show that training each muscle more often than just once a week is much better for growth






    4. Protein synthesis generally only stays elevated levels for up to about 72 hours after a workout

    See Fig 1


    5. A 12 week long strength training study found a linear dose-response relationship between dietary cholesterol intake and lean body mass gains

    See Fig 1A


    6. Researchers compared a high cholesterol diet of 800 milligrams per day to a low cholesterol diet of less than 200 milligrams per day. The high cholesterol group had almost a three times higher muscle protein synthesis rate for 22 hours after intense resistance training than the low cholesterol group.


    7. The more weight the participants could bench-press The more mass they had on their pecs

    See Graph in Fig 1


    8. There’s an extremely tight relationship between fat free mass or in other words muscle mass and performance


    9. In powerlifters, there’s a 86 to 95 percent correlation between a lifters muscle mass and their strength and performance in the key power lifts like squats, deadlifts, and bench press

    “Performance of the SQT, BP, and DL was strongly correlated with FFM and FFM relative to standing height (r=0.86 to 0.95, P≤0.001).”


    10. Doing multiple sets per exercise led to 40 percent more muscle growth than doing only one set per exercise

    See Fig 1


    11. Doing four to six sets per exercise was superior to two to three sets, and two to three sets were better than doing only one set.


    12. “Muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.”


    13. A 2012 meta-analysis found that adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent

    See Graph


    14. Cardio decreases Mtor and increases AMPK. This is a bad combo for muscle growth



    15. Participants who ate a small surplus packed on five times less fat than those who consumed an extra 600 calories (larger surplus)

    See Figure 1


    16. Ensure that you’re consuming at least 1.6 grams of protein per kilogram of body weight or 0.73grams per pound of body weight per day

    See Figure 5


    17. Deep squats, as opposed to partial squats, led to much more muscle growth on the quads

    See Fig 4


    18. Other studies also show similar results that a full range of motion is better for growth than partial.



    19. Working through a full ROM produces a higher level of muscle activation


    20. You might miss out on stimulating all parts of a specific muscle if you go for partial reps


    21. Overloading muscles in their stretched position, which is something that you do with full Range of motion exercises, seems to be particularly important for muscle growth



  • This is too much technical terms man…can’t you just make it easier by saying: do this; don’t do thiseat this; don’t eat this….

  • Dude, I’ve been getting your videos in my recommended all the time, and now, I dont even know if I’m living right, or that is killing my gains as well

  • I’ve experienced failure a couple times, if you’ve experienced it, you know what its like, if you havent you probably dont. basically you literally cant lift the weight any more, no matter how hard you try.

  • You talk about more volume / sets per week and yet you talk about the need for recovery. What are you smoking? Look in the mirror bruv; you don’t seem to have followed your own suggestions as you’re far from being muscular

  • You did not mention the most important thing: Regularity. Many people start Sport full Motivated, make Gym 2-3 Months and after stop for 2-3 Monts than Start again and so on. Of course everybody can have a bad Week and maybe no Time and Stop for some days but the Important thing is Exercise regularity and you will see results. Dont make Science from a Sport!

  • I thought ur suppose to do weight you can control but do higher reps to gain muscle then move on to bigger weights otherwise you can injure yourself?

  • Hola chicos, encontré una fuente legítima, si alguien quiere engranajes de alta calidad, puede enviar un mensaje de texto directamente o WhatsApp
    #: +1 (202) 643-1409
    He estado tratando con esta fuente durante 3 años y nunca tuve problemas con mi paquete. Hice mi primer ciclo a partir de esta fuente y así es como conseguí la transformación de mi cuerpo, incluso proporciona buenos planes de dieta y entrenamiento.

  • Why the hell does Jeff Cavalier say: ” if you’re spending an hour and a half, two hours in the gym, you’re spending TOO LONG in the gym”. I’ve taken his advice, and as a newbie, where gains should come from just being a newbie, I’ve had shit all gains. Since I started eating more calories and taking the time it does to do 4 sets plus jump rope plus ab work ( about nearly 2 hours), I’ve gained 5 lbs of muscle. Fuck these people who go to the gym for like 20 minutes and pump a set like they’re in a Goddamn hurry. EVERYONE is different, so experiment with sets and time, and take what fitness gurus say with a punch of salt.

  • I have been seeing rlly good gains lately and I’ve been gaining lots of muscle weight and I came here hoping to get even more help and found that I’m pretty much doing it all right��‍♂️so I just wanted to say trust this information. It clearly works

  • each time I start injecting testosterone into my muscle the growth is a real mindfk… just saying, testosterone grows muscles like nothing else

  • Well if u dont do enough cardio u wont be athletic at all and have low stamina. Just eat back the calories burned to not lose muscle…

  • I wanna ask one question by you
    I were loseing my weight too much 28 kg of my body and now my body condition is to much bad by the loseing too much fat my skin is lose from chest and also whole body please suggest me some exercise for riped my skin☺️

  • Hi. What about if I work as a construction worker, what will happen to my body if I still train after a hard work in the morning? Will I gain or not? Do I overtrain if I still workout in the evening?

  • No. 1 reason always is because you’re not eating enough of the right foods. Enough said. If you’re doing the work and not eating right you will get no gains.

  • working a muscle 3 times a week?
    Yeah, that tell powerlifters like Andrey Malanichev.

    Bench once a week, squat once a week and deadlift once a week.

    No need to tell why I think.

    Try doing those weights three times a week.

    Good luck with the joint replacements..

  • I agree on the cholesterol part it got me to 107kgs training at home. No roids or anything used. But consuming so much fucks up your health so please dont advice people to such things

  • I’ve noticed on the TV show “Alone” 95% of their diet is rabbits, fish, other small and big game (protein). YET, they seem to have absolutely no energy about 15-20 days in. I know there are other factors but just eating protein is NOT gonna work for ones energy levels, etc.!

  • Mike Mentzer and Yates destroyed a single muscle group once a week and grew pretty good. Not only that, they used low reps and sets.

  • People just move around with Trainings, Protein,
    Calories is the game Bois
    I realized it lately and working on it. It all concludes toManage Training & Calories intake along with Protein, Carb, etc

  • What is the best way to lost a lot of weight? I read many good reviews on the net about how Custokebon Secrets can assist you lost a ton of fat. Has anyone tested out this popular lose weight secrets?

  • Unfortunately if I add more calories, the only thing I’m gonna gain is more fat. Great information and video, I just have one of those bodies that can’t grow. No matter what. Keep putting the info up. Appreciate it. ��

  • will you still get big if you workout with only dumbbells? for example I would do deadlifts, floor presses, thrusters, snatches, lunges, and renegade rows but with using only dumbbells. Also do I have to focus on ab workouts when I’m skinny?

  • Poor genetics… that’s why.
    The more I eat, the fatter I become regardless of how hard I train, and the heavier I lift the more injury I have then I can’t train at all until I heal. Yes, I have garbage genes…

  • Also let’s add the guys that go to the gym every single day and never take one day to let their body rest that’s another reason they’re not gaining anything also exactly Also guys coming to the gym everyday you an exact same s*** and they wonder why they never change

  • I rarely take my shirt off so whenever I do and randomly see my reflection I stop and flex for 5 minutes cause I look better and better every time I do =D

  • Pro or not, every body builder in the world knows exactly how to identify who they should be friends with and who they should avoid like they avoid King Cobras. Who ever their friends were when they were bench pressing the most weight in their life should remain their friend any anybody who ever in any way hindered their progression to bench pressing their best should be avoided like a King Cobra. People lie but bench press numbers never lie.

  • Sir… How are you… Here I’m utkarsh from india… I want a schedule of 3 times exercise in a week for a muscle…..
    Love you from India

  • Thank you for the video, However, I have a question. It’s been one month since I have significantly increased my calorie intake (like, seriously, brown rice almost the whole plate), and chicken meat with 5 eggs, and my bicep curls and concentration curls is still stuck at 7.5 kg. Is it normal for growth to be slower as you train, or do I need to eat more, or anything? Thank you sir.

  • hey i have started gym 2018 1 day of jan first 3 months i was getting results but now 3 months im losing like my mass is gaining but cuts are becoming invisible and if ur saying my diet is wrong check out this whey almonds eggs oats and plus normal food isnt it enough im just 50 kg

  • For all the people overseas without a credit card here is the link to purchase the book https://www.amazon.de/gp/aw/d/B076RJSGX6/ref=mp_s_a_1_1?ie=UTF8&qid=1524297984&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=bulk+up+fast

  • Nr. 5 comes from the theory of long and short fetched muscle fibers, which are responsible for either longer or shorter busts of power. Doing more reps definitely does stimulate the one more than the other which may lead to different outcomes in muscle growth but I have no clue in which way any of this really has an impact on your physique…

  • Size is not about training and/or nutritional intake: it’s about training and nutritional intake AND TESTOSTERONE LEVELS. You will only EVER produce test to a given level, no matter what you do. So anyone reading this, stop thinking you’ll ever get huge naturally. You cannot and will not ever. If you have a big frame already, then great, you are ahead of the game with test levels. But a guy that weighs 130-160 normally will have a HUGELY DIFFICULT TIME even getting to 200lbs. And without artificially injected testosterone, he won’t ever see 245 or 275. Ever. So stop thinking you’re going to go natural and get huge. You never fucking will. You might gain 10-15lbs in your first year and maybe another 5-8lbs in the next year or so and that’s about all, regardless of diet, regardless of anything.

  • I tore my ACL and meniscus while playing pickup soccer after years of not working out after high school. In high school I was in great shape and could squat quite a lot. I credit my torn ACL and meniscus because of muscle atrophy.

  • You are the best, thanks for taking the time out to make these videos, you have been a huge part of my success in my body transformation!

  • Moving up weights hurts my joints. I can’t do bench presses without shoulder pain. All shoulder exercises leave me in pain. Squatting and deadlifting heavier is ok but they always leave me exhausted and out of breath.

  • Nr. 5 comes from the theory of long and short fetched muscle fibers, which are responsible for either longer or shorter busts of power. Doing more reps definitely does stimulate the one more than the other which may lead to different outcomes in muscle growth but I have no clue in which way any of this really has an impact on your physique…

  • Variety of training methods? I just learned about drop sets, how often should we do it.
    I train (weights) 3-4 days a week (full body each day), 1 day involve standard 5 x 5, 3 x 15 etc., 1 day involves circuit training/ super-sets, 1 day involves drop sets. Cardio/ HIIT on other rest days. Pretty good workout plan right

  • U r like another guys talking how training n what we have to eat
    I have my own plan for workout
    5 day at gym max 2 h each day different part n eat lees but good
    N I’m sorry but hate people like that if u have your way to gain muscle then good for u keep that for your self

  • I really love your videos!!!! You are so helpful and I have learn’t a lot about what i have been doing wrong and what/how to change to get it right:) thank you so much!! keep up the awesome work

  • There is one mistake in the video
    The first set is the most effective set and doing the set in max give better growth -research from Colorado University

  • Its still surprises me, how some people have no idea about Custokebon Secrets, even though a lot of people get good results with it. Thanks to my cousin who told me about Custokebon Secrets, I’ve lost a lot of weight with it without starving myself.

  • I agree that most people view getting shred as in doing too much cardio while ignoring the vital role of gaining or developing muscles in which also aids in reducing fat percentage of our body. To understand this, I believe that one should incorporate cardio workout and strength training in whichever way they possibly can. The body needs extra energy to execute muscle recovery and other functions like detoxification, gas exchange process, excretion and others. Thus, using fat aka stored energy to do all those things which in turn continuous fat reduction over time, even after workout.

  • is there any way o can buold muscle while losing weight i used to br 280 now im 160 my goal is 150 but i want to start building muscle

  • So glad these trolls are slowly dying. If you don’t have viking or slave genes, PED’s are the only answer, don’t listen to a word this guy says.

  • When it comes to eating enough food, how do you do it? I am about to get into lifting again (have found a simple routine) and used to lift many years ago. Whilst I made some progress with size and strength, I found that there seemed to be an upper limit to how much food I could eat in a day. I could get up to around 4000 cals per day but getting beyond that was near impossible (I would be in danger of vomiting). As a result, I couldn’t get beyond about 75kg body weight (originally started from about 60kg), and couldn’t do more than about 90kg squat, 140kg deadlift, and 45kg bench press for reps.

  • 3 is my biggest issue…
    and i m afraid to eat for the reason you said, but also bec i m not able to do cardio bec of bum knees, so i cant burn fat via cardio, making it double harder to eat more..

  • #1 should be roids and how to home brew ur own that way save more money.
    #2 insulins is the key to gaining 20-30 lb muscle within 12 weeks.
    #3 appetite enhancer.
    #4 weight train.

  • SMH fuck off with roid comments. What’s the point? Appreciate the advice he’s giving rather than throwing stupid roid assumptions. Leave the man be.

  • I can think of only three reasons that matter: not being in a caloric surplus long enough, not applying progressive overload or not taking steroids.

  • So we should aim to gain about half a pound a week, if we gain more then that I’m guessing we should just pull back on how much we eat?

  • Umm I don’t pee 10 times a day. I do drink water only for the past few months but not clear pee. Idk what pee really has to do with working out tho

  • this might be crazy but here in Ethiopia, guys with a lot of experience say, only push up, pull up, chest dip training can help you gain muscle that can last longer compared to dumbbell and barbel trainings.

  • I’ve been training for about a year now. I have been doing way to many sets per body part per week as well. What can I do to progressively overload my muscles while also building them at this point

  • I had some reservations on subscribing to your channel because you’re not the size im aiming for. I’ve learned that this isn’t the way things work. New subscribers ��

  • so time in the exercise is more important that weight? because if you cant do all reps because its too heavy..means that it doesnt help in another way? the volume can be the same..heavy less reps vs light more reps

  • Hey bro, It’s the first time ever I watch one of your video, may I ask you please which lights and camera do you use for a such video quality?

  • Don’t skip leg day!!! Your upper body will only get so big if you don’t build muscle in your legs. The body has to be proportional to achieve excellent results.

  • Consistency is the key, I was 102 kilos, the I lost a lot of fat, and went down to 82 kilos(I’ve pictures to prove) then I lost consistency and now I’m 103 kilos just wanted to say do as much as you can just don’t let go, letting go creates problems.

  • This is all solid info…but the guy is clearly on gear…taletell sign is muscle fullness, leanness and vascularity… Something low-key like anavar or tbol…

  • Reason number oneyou’re not taking performance enhancing drugs like virtually every person in the professional fitness and athletic industry.

  • Bruh… the cover photo with the before and after makes me wish I even looked like your before. How can I get like that before I even think about looking the way you do now! ��

  • Just stumbled pass this and like great bod and all bro but DAMN you gotta lose those baggy ass cargo shorts you look like the hulk but no in a good way. Get some nike or lululemon running shorts you’ll look so much better

  • It really is a difficult process. You have to do many things right. And you need to be consistent about it. Not easy. Not easy at all.

  • Hey man, great videos. Some constructive criticism: use some more editing with pictures and example videos, lots of profiles have very good editing nowadays

  • 8:43 that’s too damn true. was working out every day aside from maybe 4-5 days off for a month and I just felt like I wasn’t able to push myself any harder, some of my workouts even seemed to be getting harder then they were a month ago at the same weight. I didn’t know to do anything about it but I got really busy with work so I had to take 2 days off consecutive from the gym. I didn’t even know I was sore before until I took those two days off, and waking up on that second day my body felt so refurbished again, hadn’t felt like that in months. Made me realize how important it is to take a break for a day or so between extremely heavy workouts on a given muscle, it made all the difference.

  • 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. Click the link to see if you’ve won. No strings attached! 

    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…

  • Jeff: Put rubber bands around your water bottle.
    Me: Puts rubber bands around closed water bottle
    Also me: Opens cap

    Bottle: Explodes into my face

  • Why didn’t he mention lack of nutrition? That’s so important for gaining muscle.. I’m not saying you need a surplus of calories, cause really don’t but you still need to eat enough protein carbs and fats, the reason some skinny guys can’t gain muscle is because of their low daily calorie count, I’m sorry but you’re not gonna build a good amount of muscle eating in a deficit, yes it’s possible but not optimal

  • Hello. I’ve been training for a little under a year now, and I’ve noticed that my left pec is noticeably bigger than the right. Should the benching heavy take a back seat to perhaps focusing on form, or as time goes on and my diet is good, will it even out?

  • Mom and dad:drink more water
    Me:ya sure whatever
    Jeff:drink more water
    Me: fills a milk jug with water and drinks it all immediately

  • As expert, I’m sure Custokebon Secrets can be good way to lost tons of fat. Why not give it a shot? perhaps it’s going to work for you too.

  • Just discovered your videos and I’m watching them all, you really know what you’re talking about and your advice has helped me already! Thank you! If I could make one request, can you not assume that only men watch your videos? There are lots of women (like me) who are also looking to make muscular gains and improve their bodies.

  • I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has any one tested out this popular fat burn secrets?

  • What if your weak because when I try do weights when I was younger and now 35 yrs old and I have diabetes and the my doctor said if I lose the weight and I always go for a wall I feel that i am not going to see nothing everytime i weigh myself and I’m tire of it and I have been eating right and sometimes I dont eat because I want to lose weight

  • I hear a lot of people keep on talking about Custokebon Secrets. But I’m not sure if it’s good. Have you ever try this popular weight loss method?

  • Okay maybe im dehydrated and have no idea what im talking about, but some days I drink maybe 160 oz of water and I only go to the bathroom like 7-8 times maximum. 9 10 or 11 times a day? are you kidding? no way.

  • I have noticed another setback to gaining muscle… if you do not get quality sleep. I am the kind of person who cannot get to deep sleep phase(only 1-2% of total sleep time) even if I slept long enough…. as deep sleep is the phase of body recovery and regeneration i struggled with muscle gains. Since I put in efforts to improve my sleep quality my muscle gains and muscle recovery improved significantly!!

  • What if there was a way that you could tell something was coming up and actually intervene before it was too late? HAVE YOU EVER HEARD THE TRAGEDY OF DARTH PLAGUEIS THE WISE?

  • very nice but you left a point that the protein intake is the main key,,,i lost so much muscle and then i trained like you told and my protein intake was around 120grams and then only i started watching results! ����

  • Hmmm. I just started 6 day, high frequency training. I’ll definitely be using these tips to monitor my ability to recover. Thanks Jeff!

  • So fuck working out one body part one day a week right? I’ve been doing 3 days a week. Doing overall body with the 7 compound excercises and I’ve been wondering if doing all the body 3 times a week is too much

  • Hi I have been watching fitness vids around you tube last 2 years. Suddenly I found this channel and for me this channel is the best. You deserve 2 million subs.

  • Almost lost my motivation today cause I wasn’t seeing that much gains even though I’ve been going for 4 months I’m mostly seeing strength gains but this video really helped me cause I was extremely frustrated

  • Im a bit unclear on the measurable evidence of under-recovering with the scale. So if you see a 10% drop it means you’re not recovering completely or as much as you should? Is that correct? And is that a neurological “test” for the whole body? So do that test for overall fitness? Is it going to show if i under-recovered from lower body workouts?

    I’d appreciate an explanation or any input to better understand that concept. Im trying to build muscle! Im female, 35, 5’3” 120 lbs. i’ve decreased mh body fat but putting on lean muscle is feeling more challenging