How you can Build Muscle Mass – 3 Proven Methods


Senator Wil Castro says he’s tested positive for COVID-19, urges all Guamanians to get tested

Video taken from the channel: kuamnews


Global Update, US and Europe

Video taken from the channel: Dr. John Campbell


Proven Way to BUILD MUSCLE Faster (SCIENCE)

Video taken from the channel: ATHLEAN-X™


Top 3 PROVEN Tips to get pregnant fast naturally

Video taken from the channel:


3 Secrets To Building Muscle Mass (NO FLUFF, NO BS, THIS IS WHAT WORKS!)

Video taken from the channel: Vince Del Monte


4 Small Secrets to Build Muscles Easily

Video taken from the channel: BRIGHT SIDE


5 Proven Ways to Gain Muscle FASTER (not for beginners)

Video taken from the channel: musclemonsters

Squat Perform 3 working sets with a 4:2:1 rep tempo (4-second negative, 2-second pause and 1 second explode up). Perform 4-6 reps per set. 1 1/2 rep Hack Squats 3 sets in the 8-10 rep range.

Leg CurlTwo-second negatives and concentric, to focus on. 3 Scientifically Proven Ways to Build Muscle Understanding the science and modifying your training accordingly can help you add more functional muscle for your sport. 0.

Okay, enough talking, let’s see the proven ways about how to gain muscle mass: 1. Squats. If you’re looking to be powerful and get some serious results faster, this is one of the best exercises that should be everyone’s 2. Deadlifts. 3. Bench Press.

How to gain 10lbs of muscle. The 3 best methods to make a muscle grow. How to make your body have proper proportions so that you look lean and masculine. Solidly designed workout routines may have you pyramiding your bench press, supersetting your biceps curls and doing breathing sets for your squats (see samples of incorporating different methods into the same routine on the Sample Bodybuilding Routines Page ).

No matter your age, you can get in shape and build muscle through regular exercise. Strength training is particularly beneficial because it promotes hypertrophy and improves bone mineral density. Building muscle over 60, though, isn’t going to be easy; be prepared to change your diet, commit to regular training and tweak your lifestyle habits. If you want to build muscle and do it faster, you will need to make some changes to your rest intervals.

You will need to reduce the intervals between two sets. Keep it to 30 to 90 seconds. Take creatine.

The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight. Get quality sleep. Sleeping properly is very important for muscle growth.

Building muscle should be a straightforward process, albeit not an easy one, and the basic principles are more or less the same regardless of what technique you will chose to build muscle. Speaking of growth, if you’re starting without muscle, you can grow it fast if you’re diligent about eating, exercising, and sleeping. You can gain up to 12-15lbs (6.8kg) of muscle in 3 months when closely following a researched program such as this. (Afterward, muscle gains slow drastically.) These results are achievable for every man and woman.

List of related literature:

Understand that bodybuilding isn’t an overnight process, but rather a lifelong one.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In that time, I’ve read thousands of pages of scientific literature and tried just about every type of workout program, diet regimen, and supplement you can imagine.

“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

Do not try to follow a pro bodybuilder’s routine in the hope that you will be able to equal his development.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Take proteins, amino acids, anabolics and herbs on workout days, before the workout.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Dietary protein, amino acid supplements, and recovery from exercise.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Naturally, you can go on a selective bodybuilding program.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

La Bounty, P.; Campbell, B.; Oetken, A.; Lutz, R.; Kreider, R.; Greenwood, M.; Willoughby, D. The effect of leucine supplementation on total lower-body workout volume.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

My real start to bodybuilding came from the Bill Phillips Body­For­LIFE program.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Avoid mass-marketed sports supplements, especially those with the wildest claims— most are frauds.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

This book introduces a revolutionary approach to strength training and bodybuilding that will bring the body to its perfect state, naturally, with periodization.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

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

[email protected]

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  • Greetings from UK. Thanks for the excellent, informative and educational video. Im 48 and realise from your video how important it is to be undulating the workouts/ working to failure especially for us older guys. Keep up the great work bro.

  • Click here I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Sorry Dr study now is why the price is right. National budget balancing..for anything
    We have 9 million adults..they pay. About 20 dollars a day taxes on low wages. In the long ago study it was proposed to raise taxes to help build a Commonwealth support for the people. Taxes became higher but to no avail.
    If we had 10 dollars a day times 9 mill. That’s 90 million a day. 5 days gives 450 mill. 26 wks is 11 billion 700 million.
    9 million is ten percent of 90 mill. So 900 million is 100 percent of 1 million 9 million times. Really Ohio..lookit up
    One state. True wages are with..but so is cost of house. Bills on capitalhill and debts to people double due the indulgence. Budget balancing hidden resourceful ways. Or stock.. Used too??It’s time they stop making crazy the ones that know.. The half tax still can support everyone making enough to be okay. So my toilet cleaning hazard is less different than a examination of prego hazard..even in the field of expert. The wage might be a bit less but still suffice a vacation or well built home.
    The sights this year have brought this to mind..
    The aspect that entails budgeting to a scandal scale. No matter what it is..its flexible to cost or gain. It ensures control or gains. Losses or wage increase..what ever the maneuver…its balancing the budget. Surplus to states the Fed wants..but we get mere amount. while they take all interest. It’s not okay how it turned. This is the way.pursuit of happiness..commonwealth they took in different style.
    You ve been great with this pandemic…and even so the truth will show. It’s not accepted..its extortion by the amount. The amount to have to support each other has been used in place of private building. They state amount, collect and structure if they fall it’s a twice is gained. Payback and kept tax. Wish me going to need it. Its not just complaint and mass taking is bad. Why we left the queen.. Poor girl…she did great.
    Here theme terms of constitution government not allowed to pull this is a fact. Yet they do as innocence isn’t seeing the actual build. It’s time the balance get redone to help the people. Yes there are negotiated things worldwide but it turns too. World event. Cutting tax was to keep this from going on. People that truly care do help others..and if they prosper correctly. Happy are they..policy ruined the attempt. The recent payroll tax he suggested I believe is an attempt to not allow the majority to gain on a whole new level. It’s a real aspect that is the point. So while he holds firm the idea many think so cuts the extra some strived to do. He’s a opinions butt can it be multiplied by 50? all states…right!!

  • When you went American political, you lost a subscriberme! I live around numerous blacks (African American as you call them) who scoff and laugh at wearing a mask since as they say, “It’s a white man’s disease”, so what you do think will happen if masks are mandated? They’ll claim it’s unfairly targeting minorities (it is, most of them don’t wear masks), and it will be at least around me.

  • Does the same concept apply to chicken nuggets? If i eat a 20 pc chicken nugget fast that means I can burn more calories hence, it would be as if i eaten 4 chicken nuggets….. cool thanks Jeff

  • why don’t you show the death data in Europe or even those going to hospital???? what!! it does fit in with your propaganda?? let me be of help

  • I love every single video of yours..thanks Bright Side for being there for people like me… I do exactly what u recommended and I see changes…������������ May god bless your Team!
    Love from India ����❣️

  • Alright everyone stop watching this video I’m gonna tell you what actually secret it is #1 lots of reps lots of sets until failure alright #2 is eat meat,vegetables,fruit,and a shit load of water muscles need a lot of water finally #3 is rest and protein try to take in 134 or 174 of protein a day

  • If you want to lose 20kg like I did, you need to visit website *Next Level Diet*. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  • What are your thoughts on residual proteins/fats in carbohydrates? Do I need to count these for my macros since they aren’t very bioavailable?

  • One thing we have to account for in the US is the change in data reporting and handling. The decline in case numbers coincided with the handoff of data from the CDC to the HHS. ON Jul 15th the policy change was announced. Several days later the trend in cases started to level off and then bend. No major changes at the federal or state level, almost everything was status quo but the trending data miraculously changed.

    The one thing that could be pointed to is the change by major retailers to require face masks. However, the effectiveness of that is in question as people wear them incorrectly. Walmart required masks on July 15th with many other retailers on the 20th or 22nd. Those changes coincide with the decline in cases, however, case decline in relation to policy changes lag 2-4 weeks behind. The reason is incubation period, family spread, and isolation. Once there is a policy change it takes a few weeks for those already infected to clear through the system as they develop symptoms. Those that do show infection usually infect portions of their family and then isolation is usually implemented.

    If we want to say the major retailer changes impacted cases then we should not have seen a bending of the line until at least August 5th, a few weeks after the Walmart change and a couple of weeks after all the other retailers. However, by that time we (the US) were already in a huge decline of cases, again without any major policy changes. The most dramatic changes were in states with very high infection rates; Texas, Florida, and Arizona.

    With all of that said, I am VERY skeptical of the improvements in the US. No major policy changes except an unwelcome shift in reporting and a dramatic reduction in testing ( The COVID Exit Strategy Site ( is still complaining of data discrepancies and all of this seems like a farce to stamp down any fear to get the economy open.

    Stay safe everyone.

  • if you think you can build muscle “easily” you’re deluded.

    if you want to build muscle easily you’re deluded.

    check out some or all of my exercise playlists.

    or don’t and remain deluded and flabby.

  • Since you said dont train to failure i have a question. On most of my sets i do 3 sets, 1st i do 15 reps, 2sd is 10, last is to failure amd if i make it to 7 reps next week i up the starting weight. Is this a bad way to do this?

  • I just started viewing your channel this week, and I am quite impressed with your advice and wisdom! Your presentations are entertaining, while also delivering sound lifting advice for any bodybuilder, regardless of their experience level. I have been bodybuilding now for 51 years, beginning in 1968, and I have learned quite a bit during that time, but still I find your videos great fun to watch, and good reinforcement for concepts I already know well. Thank you for taking the time and effort to produce these discussions I realize it takes a lot of time to put one of these videos together you are an ambassador for bodybuilding and fitness! I have subscribed to your channel, and look forward to watching what you have to say. Take care…

  • Great video vince!
    Only thing I have to comment on, your wrist joint should mostly always be in a neutral position, if it’s in a position of flexion and under strain you’re going to set yourself up for Medial Epicondylitis, same thing if it’s in a position of extension, or hyper extension under strain, Lateral Epicondylitis, becomes the issue. You always preach about safety in lifting weight, I understand you were just giving an example to make the exercise harder, but if it compromises the safety of the movement, it’s not worth it.

  • In my opinion, there are two more factors that also explain the lower than the five years average deaths in the UK firstly, in six months, the medical profession has learned a lot about Covid-19 and, of late, Covid-19 patients are receiving oxygen early on, are receiving anti-coagulant medicines and cortizone medicines which prevent cytokine storms. The other factor is that the vulnerable and the elderly have been protecting themselves much better with more widespread use of masks, and of course of hand hygiene and social distancing.

  • Perhaps the lowering cases of COVID-19 deaths, and indeed, the lowering incidence of known disease (in US and UK) are due to lower viral load? Which means that (despite the disgruntled), the overall experience of masks, hand washing, distancing, “your” Vit D, self quarantine, and increase of more vulnerable people staying out of general circulation ARE actually quite helpful!?
    This could be making a slow but steady decrease in disease, and especially Major disease symptoms — in which cases, those infected people are NOT bothering to be officially tested… especially since the “wait time” for test results are beyond NOT useful in many areas (up to 5-10 days!). In other words, KNOWLEDGE is actually helping…
    and We have You to thank, and your steady education persistence in a quite MAJOR way! (Of course, along with an amazingly few others, such as Med-Cram). Don’t ever think that YOU haven’t contributed to the widespread useful knowledge around the world:)

  • How am I supposed to know when to progressively overload, if im not training to failure? I get not using weights that i only can lift 6, 4, 3 times per set, but I have to reach failure at least on the last set. So that I know that when Im able to reach 10-12 reps each set I can start using bigger weights

  • Love your videos. I watch most of them as I can tell you are sincerely trying to give us the best insight you have at all times without question. Today you mentioned the acceleration rates of new cases is dropping in the USA. No issue here except that some might imply from that wording that the virus is still accelerating.. but just less. However, the number of cases is actually decelerating. It is like the joke about the employee that excitedly brags to his friends that his boss just told him “good news, you are getting worse a slower rate.”

  • Regarding native Americans, north and south, prior to contact with the Conquistadors, these peoples were highly resistant to parasites prevalent in their own countries. However they had extremely low resistance to infectious diseases from other continents. Following contact with Europeans, a wave of infections swept from south America right up into Canada, killing so many people that those remaining were easily conquered. Mass graves of native people are witness to this.

  • I see many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever tried using this popular lose weight diet plan?

  • Keep a log and train to be able to do squats with 405 dead lifts 405 and bench 315.I you can perform those lifts with that weight,you will not only be strong,you will look thew part also.No getting around the heavy weights.

  • good tips, coach.  So even if you are eating to put on size, you can still do the 20-30 rep range cause you have all those calories to burn thu, am I close?

  • Hi there mate,how you doing? got quick for you. How do I start getting fb page run and making contact with others, if you could help me.

  • This is the first channel that has earned it’s placed beside athleanx for me
    Love from syria ����
    You don’t know how much these types of videos help in third world countries where there the bro science rule almost all gyms

  • What is the best way to lost a lot of weight? I read many superb opinions on the internet about how Custokebon Secrets will help you lost a lot of fat. Has anyone tried using this popular weight loss methods?

  • I don’t agree with the squat theory, a Study showed that training less reps with heavier weights increased strength more without dropping the number of reps in each set but just increasing the resting time between sets

  • Great video again man, but do you have a set plan for your workouts? I’ve been using a proven MMA fighter plan and its been working great so far. Should check it out and see what you think!

  • My sister laughed when I told them I was planning to lose weight with just implementing Custokebon Secrets, but after I showed them extraordinary effects after I used it they’re begging me to tell them about it. Of course I won’t tell them the detail about this diet plan, lol

  • Anyone know what is Custokebon Secrets about? I hear most people lost tons of weight with Custokebon Secrets (do a search on google).

  • Bro. Add subtitles to ur videos, so that other country’s people can understand what you want to do! Many people don’t understand the way you talk… So plzz add subtitles.. (From Bangladesh��������)

  • I’m having hard time with the low volume when Vince speaks in this and other videos. Anyone else having same problem? His sound man need to turn up the volume.

  • I was skeptic about Next Level Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • He always talk about time under tension and that you should go slow on your reps instead of fast, and now he is argueing against that… i dont get it

  • Jeff, when we are building muscle, isn’t it important to feel the complete movement? For example, if I speed up the concentric on a dumbell bicep curl, will it not adversely impact the quality of the concentric movement which includes the curl and supernation at the top?

  • Getting a degree in physical therapist. The information of this video sounds legit than others. It does make a difference if you know what certain muscles can do or functions, and to correlate that to your workout program. Primary muscles versus secondary muscles, then what is the agonist and the antagonist’s muscles, and how to execute right with good body mechanics. Good information Vince, keep it up!

  • I’ve done a lot of pull-ups and used/carry 30 pound weights / speakers. I have a six-Pack abs and I got some big muscles and still trying to get my peks like those 30 billion people out there have xd. I do have some good muscles to carry up to 30 something pounds on my hands. I’m tall and skinny but still tryina get alil wider body. I’m “6’0 feet tall and I listen to music aswell plus I can run 2 miles LOL. ALSO STRAWBERRY SMOOTHIES:D I got kind of small hands but I can carry 30 something pounds on my left and right hands. Plus this information helpful video helped me a lot!

  • Yeah, I too am guilty of jumping through weight loss plan to others as well, I do believe that I need to have tested every weight-loss method that was available, but eventually not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets simply because my buddy who told me great things about it and so far to date I’ve successfully lost 15 pounds in 4 weeks!

  • I have been following your channel for a long time now and I don’t subscribe to any channel until i find something interesting i have subscribed to your channel after watching this video

  • As specialist, I believe Custokebon Secrets is actually good way to lost a lot of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • Got info from another source in USA. Numbers are going down, good news!

  • Your analysis of the current situation in Sweden would be appreciated. Currently, Sweden is showing 2.5 COVID-19 hospital patients per million and R(t) = 0.842. Active case numbers and hospitalizations in Sweden have been declining continuously since April 24.

  • What exactly is Custokebon Secrets? How does this thing really work? I see a lot of people keep on talking about this popular lose weight method.

  • This guy doesnt know what hes talking about. Hard work nd a good diet can get you that dream body. I know bc i went from skinny to buff without any protein shake or creatine. So never give up. [email protected] only two types of bodies. Very fu**in misleading. The sleeping part is very true though.

  • Yasui F, Kai C, Kitabatake M, et al. Prior immunization with severe acute respiratory syndrome (SARS)-associated coronavirus (SARS-CoV) nucleocapsid protein causes severe pneumonia in mice infected with SARS-CoV. J Immunol. 2008;181(9):6337-6348. doi:10.4049/jimmunol.181.9.6337

  • Milk is awful….it does fk all for the body, come on guys, the rest was excellent, but promoting milk is not something you should be promoting.

  • I don’t think you have it wrong John, children here go back on the 7th September so give it a couple of weeks and I imagine numbers will start to rise. Not looking forward to Christmas this year at all.

  • I think you have to analyses deaths by cause to see where the decrease is coming from. In New Zealand, for instance, death by suicide is down, which is quite a curious situation when there has been concern that mental health is negatively affected by lockdowns and restrictions of movement.

  • Great advice bro,thanks for the very helpful tips..Can’t wait to see,feel and understand the importance of the knowledge you have provided. More GAINS,here I come. Thanks again

  • More fake news from a fake doctor (phd not medicine) about a faked viral epidemic… 2 weeks closure? 2 weeks… Hmmm ��. Get your new dose of fake information based on fake numbers and lets hear who’s good guys and bad guys, depending on WHO…

  • If you want to build your muscles as quickly as possible, then you should seriously consider getting advice and direction from someone who has been where you are and is now where you want to be! Sounds reasonable, right?

  • Here’s the truth: never over complicate it, just do the exercises you are doing until you CANT POSSIBLY DO ONE MORE REP, and you will definitely build muscle.

  • Too many contradictions in fitness, esp bodybuilding. Best to just learn from your body and how well it responds to each method and pick the best one.

  • What is the best product or brand to lost tons of fat? I read a lot of great opinions on the internet about how exactly Custokebon Secrets can assist you lost tons of fat. Has anyone tried this popular weight loss diet plan?

  • Covid-19 is a psyop FAKE hoax and John is a lying traitor to humanity pushing the covid 19 hoax. It’s th biggest crime against humanity the world has ever seen.

  • It’s doubtful that a mutated strain of Covid-19 that has been observed in the US state of Arizona is isolated to Arizona.

  • People with tight muscles will have compromised range of motion, so you could underestimate their exercise mechanics by just assessing how far their reach is. Right?

  • CT Fletcher one had said “If you doing something and this is works for you Keep doing that! Do what works for you.”

    One says that you have to work through failure. Other says an opposite.

  • I’d say when John was born he had a deep look of concern on his little face and his little glasses were all fogged up bless him!

  • If I do my reps slower isn’t that more time under tension? Going explosive sounds like it could lead to injury and lack of full range.

  • One thing which is think is often missed in these videos is the impacts mitigation measures have on people’s livelihoods. The authorities should not just consider the number of cases, but also hospital admissions, before imposing new restrictions. If the new cases are in young, healthy people, then it’s not so critical, as case in the vulnerable. Lockdowns should only be imposed, when people are at risk of death and severe illness.

  • The cases (positive tests) v. deaths chart from last month, updated with the most recent data. With positive tests are FALLING again nationally, it is clear beyond doubt that the deaths we saw in NY/NJ in April were an aberration and #sarscov2 has a death ratio well below 0.3%.

  • One too many Bullshit Lies. Literally dudes, just try calisthenics or weight training or Aesthetic and see which one of those your body responds to. its not choose one and or listen to what people “think” is the best for you and all other fools. You know your body, u know how much work u could do. Study youuuurr body. not take in all the info from these trainers or whatever the fuck while u people don’t try knew things. All Bullshit, Remember, at the of the day u know what’s best for u. instead of looking for the answer, u need to stick with what your body automatically builds or feeds off of. At least that is how I got my gains. I gave all of these a try. Believe it or not, my body reacts lovely to calisthenics. Just do what you love and put in that work with different ideas of mostly that is your own. But always do your research guys. just trying to give advice. Start from something instead of just looking for the three principles or whatever the fuck. I mean this with no disrespect. Im just saying don’t listen and feed your brain with all these lies and then ask yourself why shit not working for u. But hey, that’s just me.

  • motherfuckers need to understand one thing: Going to the gym is not about LIFTING WEIGHTS, its about SQUEEZING YOUR MUSCLES. Weights are just tools. Of course if you are a dbag well its ok, lift weights (your body will look like shit though)

  • We live in a Republic where individual states have control. Biden’s Presidency would take our Liberties and turn us into a Marxist Country! Masks have been encouraged by Trump after the waffling Scientists finally encouraged after time.

  • First vid of yours I’ve watched. Very nice. I also due to injury have less range of motion in one arm than the other so you caught my attention for sure when you mentioned that. I’ll be watching.

  • I am too slightly confused since in all his other videos hes using a slower controlled form. While emphasizing lockout and full contraction. I understand explosiveness in concentric phase but to build the most mass I believe eccentric should be slow an controlled to activate more muscle fibers on the way down. I think this works great while circuit training with light weight and no rest between sets while cutting and maintaining size. But in a mass program I wouldn’t solely recommend this technique especially with heavier weights because your risking injury especially if your not young. I can see it for s few burnout drop sets for mass but that’s it. Yates always stressed explosion with a slow negative motion and he built the best quality mass while not having great genetics although he was on alot ot gear he still put crazy quality mass in only a year. U rather take his advice for mass since while cut and strong. really isnt very big.

  • vince i have an important question I keep hearing about intermediate fasting…and how it helps with fat loss…now my question is how do i go about it and yet try to keep my protein and calorie intake the same? or do I have to change it up…truth is I’m lost about it lol I need the guru to help hahaha

  • I go to the gym 3x per week (mon, wed, fri) and do a full body workout. Gonna start undulating my training then. So monday low intensity, wed high, fri low, then next week monday high intensity, wed low, fri high.

  • It’s clear that certain parties are torturing the figures in order to give a misleading picture. That much is already apparent. It undermines and reduces the credibility of the information being given to the general population.

  • I think that the St Fermin festival running of the bulls in Pamplona was cancelled this year in Spain. Does any one know for sure?

  • German experiment, exposing crowd to risk done by Halle-Wittenberg University. On Saturday in Leipzig. To study how covid-19 could be prevented from spreading at large indoor concerts.

  • Ciao Vince, first of all I wanna thank you for your good advices. I’m following you since June. You are so motivating and I admire you because it’s clear for me that you are not a liar. During the years I met so many personal trainers that almost ruined my spine. Last year I had a wiphlash and I recently started again gaining my old lean mass and now I feel nothing can’t stop me. I still got my herniated disks but I won’t give up! Thank you again, I love your sincerity and I think you are saving a lot of people’s joints with your tips. I apologize if my english is not perfect, but I’m Italian (maybe your relatives too). keep it up man! Ciao, con affetto

  • Push-ups: On the knuckles, slow reps. If you manage 25 reps… well, you are in excellent shape. I can do more but keep to around 6-8 reps.

  • Hey Vince! I got a question should I be using these principles while cutting as well? I mean, I’m not going to build muscle on a -500cal deficit anyway right? So should I still train my arms and the “accessory” muscles like you explain in your video or just do the basic 5×5 squat/dl/bench/ohp and be done with it? (if my overall priority is building muscle and/or staying muscular on a cut)


  • Here in Texas our positive rate is down to “only” 12.7%. Mask use, I have to say, is now almost universal. Most places have made really good measures to prevent spread.

  • I’m not surprised that there are over 8000 being reported new cases in Spain,
    because in June they were under reporting their cases of just over 100 daily in order to attract the tourists!.. Same thing is happening right now in the USA by under reporting their Covid19 cases for political reasons. Just look at the graph rate of infections going up in a straight line when the CDC was doing the reporting…and the sudden curve once the White House started tinkering with those numbers!..

  • Interesting video.. goes against what nearly everyone else says…

    Can’t wait to try this theory out.

    Any ways, you got a like and a sub from me.

  • When it comes to eating healthy, you have to try not to fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritionary intake. While they might induce fast weight loss, these diets will never be a long-term solution for your weight problem. You should look up Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • I’m really confused now. Many people say the faster you do an exercise the More strength you build and the slower equals more muscle but on the other hand people say the opposite. I don’t know what to believe?

  • The elbows are going to be in alignment with the Pivot Point, the advantage of the machine is not to stop short at the top of the movement… that’s where the tension increases…all machines have a placard on how to use the machine.

  • Think we’ll risk school till November:/ Things seem quite stable. Worried but lot’s of weeks taking lot’s of Vitamins should help loads.
    May you live in interesting times.
    Thanks Dr Campbell.

  • I would do this exercise all the time right after my curls to burn out. Alot of my friends would hate on me because they said it would reverse the gains I just made by curling. I have bigger arms than them. This workout does work ��

  • Yo if your looking for a good and healthy diet to go on i suggest using this course i used this when i first began trying to build muscle and holy sh*t it helped ;D

  • So far this year they are claiming 800 000 deaths ‘with’, not ‘of’, covid 19.
    The global population (including the claimed cv19 deaths) has actually risen by over 50 million over the same time period.
    This isn’t much of a pandemic is it?

  • Hey guys… If you tried to order, our payment processor was down from 530-730 EST but it’s fixed now so if you tried to order, I apologize.
    It’s fixed now!

  • Spain also gives morphine ONLY instead of oxygen. Doctors have applied utilitarianism to ALL those lacking mobility. Despicable and inhumane. Shame on, shame on. NOBODY keeps 2 ms of distance. Most people simply dont wash their hands because they never had the habit.

  • How do i increase weight WITHOUT sacrificing the volume tho?
    If my prescribed 4 sets for the bench press call for 10-12 reps and i finished the higher end

    135 X 12 = 1520
    1520 X 4 = 6080

    Then i decide to to bump up the weight to 140 for 10 reps.

    140 x 10 = 1400
    1400 x 4 = 5600

    Even tho i increased the weight the amount of weight i accumulated is less than the previous week.
    Does that mean i need to add an extra set of bench press to make it up or how????

  • Actually the change it up thing isn’t accurate, your muscles grow from using them to fatigue and pushing (do it consistently and they will grow). Think about it, there are plenty of guys that have been doing push-ups for years and are in great shape. If the change it up thing was true, those same guys wouldn’t be in great shape.

  • Im Professional Training (track athlete and 2 times a week in the gym with my coaches ) I’m 15 but still watching lol I wanna build more weights

  • Jeff, do you not do barbell shoulder pressing due to your torn labrum? Did you have surgery to fix it? I have one and I really want to return to vertical barbell pressing because of the tremendous strength gain. Mine has healed but I think off center and may need surgery. Huge fan, you helped me fix my bulging disc/posture/lifting/gains. You are truly a Godsend.

  • 20k to 208 dislikes. smh Looks like there’s 208 dinosaurs still jabbin needles in their ass “LIFTIN BIG OR GOIN HOMMME!” lol (& havin heart attacks under 40)


  • My nephew was tested pos. After co worker tested positive last Friday, so far hes doing pretty good, started with headache, diarrhea first 2days,now in day 5 he’s got stuffy nose. Still up and about, at home, cleaning, working in yard. Said he just feels like hes got a head cold,otherwise feeling ok.. praying he will not get any worse,or have complications later on! Hes only 27,very healthy otherwise,his mom,dad, wife and sister all had dinner last Sunday at his house,before he knew he was pos.,he cooked for them all! So far they’ve tested pos. No symptoms as of yet

  • i have a destination beach wedding coming up. i wish i could have jeff as my personal trainer. I follow all of his videos but i have 2 months to show my gains and abs..
    im 225. and strong but i can lose my belly. Im that built belly guy

  • What is the best way to lost crazy amounts of weight? I read loads of great reviews on the internet about how Custokebon Secrets can assist you lost crazy amounts of weight. Has any one tried using this popular lose weight methods?

  • Anyone know what is Custokebon Secrets about? I hear most people lost tons of weight with Custokebon Secrets (do a search on google).

  • Ok, this is contradicting everything you said before: full rep range under tension, slow negative reps, controled reps. I really like your videos, but lately I’m losing the feel how to do my workout.

  • Interesting: in the US from March though July, there have been an excess 200,000 deaths (approx.). Yet, through that time, only about 140,000 covid-19 deaths have been recorded. It seems the complaints by some that most covid-19 deaths aren’t really caused by SARS-cov-2 are not well-founded.

  • I remember seeing one of Bertil Fox’s instructors,that was Gladstone gym London and yep his mantra was Speed n Power,,,an Indian guy he was 50 back then in 1985,,,,

  • Thats very interesting..i notice all my reps are slow. I thought the slower I go the more tension i put on muscles..will apply this thanks alot!

  • Vince I actually thought of the ownership idea but I didn’t use it because I wasn’t sure if it would work or not, thanks for proving me right

  • I’m from Oldham and I can assure you that 95% of people are completely ignoring the extra restrictions. Can only assume that relatively slow rise in UK cases is down to contact tracing.

  • Hey There! Thank you for this helpful video. By the way, I notice many people keep on talking about Custokebon Secrets (just search it on google), but I’m not sure if it is really good. Have you thought about Custokebon Secrets? I’ve heard several awesome things about it and my friend lost crazy amounts of weight with it, but she refuses to tell me:(

  • As always, I appreciate and look forward to watching your videos! I appreciate all your hard work and effort to keep us informed! Philadelphia Pennsylvania USA.

  • I think the elephant in the room for every country is to do everything to protect the elderly and vulnerable.
    All Nursing homes, Elderly Apts and Communities, and Hospitals must segregate Covid cases and not send elderly into those environments. Everything not to do is Gov. Cuomo in NY killed so many elderly.

  • Makes sense. I experienced my best lat growth when I was blasting out my pull-ups as quickly as possible. Now that I do them much slower, I don’t get nearly as much soreness or growth.

  • Here in Franklin, TN (south of Nashville) our schools mandate masks, social distancing, rotating teachers instead of students, and it seems to be working so far. Our county hasn’t experienced any clusters in schools in the 15 days. Parents were given the option of remote or in person learning. If community spread hits a certain threshold ALL students will be remote via assigned laptops. I am really happy with the way our school administrators set this up. We as parents are still nervous, of course, but we’re taking every precaution and praying for the best!

  • Local politicians says numbers are dropping but per our zip codes case numbers continue to rise on a daily basis through out the city? Hmm not sure who to believe?


    Rule #1: Eat more Calories, Through the way it is

    Rule #2: Focus on Protein

    Rule #3: Eat After Training

    Rule #4: Be Hydrated

    Rule #5: Mass Gains Vary by Individual

    For more Muscle Gain Secrets!!!

  • Anyone tried the Custokebon Secrets? I’ve heard some unbelivable things about it and my cooworker lost tons of weight with Custokebon Secrets (look on google search engine).

  • There is no such thing as “secrets” to building muscle. or even shortcuts. like c’mon All this shit is just all part of the plan guys. Experiment with your body. leave YouTube for a while. when u guys start to take my advice, then u guys will see what lies beneath your beautiful body. Its just Advice from a dominicano y Boriqua guy.

  • Why do you say confirmed death referring to US when the CDC admitted that someone who dies WITH covid-19 counts as a death from covid-19?

  • As expert, I believe Custokebon Secrets can be good way to lost tons of weight. Why don’t you give it a shot? perhaps it’ll work for you too.

  • The Spanish take great pleasure in torturing Dogs for sport as well, not just poor Bulls. Highly Religious countries always are cruel & retarded in their thinking. Humans as a whole are stupid, just look at the world right now; Einstein said it best when he said “There are only two things that are infinite, the Universe and Human stupidity!”

  • I was wondering do you prefer a curl bar or press bar for actually doing curls, and would you also prefer that same bar for behind the head tricep curls, thanks. Your mathematical formulas for changing workouts are definitely science based bro.

  • Most underated flaw I think is sleep. 5-7 hours is 15 testosterone drop. 8 hours maximize muscle growth. We grow at night in bed. ^^

  • when I started going to these videos back in January it’s really strange that people on here we’re going against me and then Republicans were already going against me trying to help with covid-19!!!! The situation has been so absurd I just don’t even have the desire to address it practically
    eventually these astronomical numbers are going to be multiplied here before too long nnhs going to become Frankenstein
    I’ve said if Republicans don’t want to use remediation to bring the numbers down the Democrats should do it I haven’t heard a peep!!! It’s now four months longer than it took China to wrap it up for the most part are we are four months later the case numbers are will beyond what they ever were then
    despite foxnews many claims to screw around at their running right into their own arguments but they’re still pointing fingers

  • You are just the pedagogue of all pedagogues who manage in sound and images to convey the essence. It is worth more than gold and I am deeply grateful for your authentic efforts and you are definitely a soul that makes the world a better place to be. I bend and curtsey and this is “woohoo i did it..”

  • Its still amaze me just how some people don’t know about Custokebon Secrets despite the fact that many people with it. Thanks to my personal buddy who told me about it. I have lost lots of weight.

  • Video telling you to touch chest to the floor during pushups is slightly cheating, soon as your chest touches the floor weight is being taken off your muscles. You should get as close to the floor as possible without actually touching it to ensure constant tension on the muscles.

  • ATHLEAN X im sry but i dont have gym equipment if i did i will follow u can u make a video without gym equipment and answer me back thanks………………………………

  • The numbers are fairly low in the UK at the moment! Wait another couple of weeks though. End of summer holidays plus children returning to school and students to college and uni are sure to send the infection rate up dramatically.

  • Dr John parents want their children to go back to school. Teachers concerned.
    It’s not realistic for children as young as 5 years old, to wear a mask at school and keep social distancing..
    Covid19 and children as suoersoreaders is a time bomb!!!

  • I wish I knew those concepts back when I got started. There are tons of fit and good looking people on social media but there are too few coaches worth learning from. Amazing stuff as always…

  • ……it’s been scientifically proven that u gain more muscle when u go to failure…. I gain more muscle and strength when I go heavy and to failure rest obviously and workout again a day or 2 later

  • How to LOSE muscle faster? I’m tired of looking like a gym douche and want to be skinny again, all I want is the six pack and that’s it.

  • Bear in mind that UK statistics have changed only deaths within 28 days of a positive covid test are now counted.
    The BBC More or Less programme said 60 days would be a better measure to equate with ONS figures.

  • Hey Vince, I agree with all these points and I’ve got down the execution of exercises but how about a video for everyone who knows how to do the exercises and tell us a good set a rep range for hypertrophy especially for ectomorphs since that’s the majority of your viewers. Thanks!

  • @athlean-x a few videos back you said TUT was important and That moving the weight fast is actually killing the gains. Now you are saying “move the weights fast”. Did I miss something or are u contradicting yourself? Please enlighten.
    With kind regards,

  • I’m exhausted. Just came off reading a ton of material that said that slow, high quality reps, low volume, high intensity training with 3-5 minute rests is best for building muscle density (myofibrillar hypertrophy). I topped my class, but I don’t get my body at all!

  • Uppload his program. Its just video about stuff he himself is doint workout wrong. Jeff cavalier on athlean x would be dissapointed. Rotation cuff u Will get injury IF u fallow this guys and his program. And hos Triceps rope is so bad i cant watch. And email u Will get diffrent confirmaation before actualy geting bad program.

  • This teaches us to get off our comfort zone and be more serious with breaking down muscle tissue and avoid injuries..The fourth part of the securate people is eating 5 to 6 meals a day..lots of proteins is needed in your diet. 70% food rest workouts.

  • Guys. lost lots of weight doesn’t need to be hard (I used to think it did). I’m going to give you some tips right now. Get a popular diet plan program called Custokebon Secrets (just google search it). Thanks to it I have lost lots of weight. I shouldn’t even be talking about it cause I don’t want a bunch of other guys out there running the same game but whatever. I’m just simply in a great mood right now so I will share the wealth lol.

  • I read the title of this video and thought it was just clickbate. however, After each principle he went over my mind was blown. Great video, awesome content.

  • People tend to be negative…that always under minds all training…get past negative mindset! People thought I was going to die from cancer….They didn’t realize words and positive mind set cant help you survive in life…if you say you have cancer it will grow if you say you survived it you will! Read Proverbs 18:21! It says…Words have the power or life and death!

  • Hi there, I want to know if Custokebon Secrets, will really work for me? I see many people keep on talking about this popular lose weight methods.

  • Hi Jeff, I’m really interested in knowing what you know or your opinion about the Ben Pakulski’s famous muscle expansion protocol system…

  • there is huge potential for massive spread of the pandemic to the moon a place that has heroically kept its R close to zero and has little real evidence of a curve,although an enormous outbreak has to be expected. if the killer plague takes hold, the whole moon itself may have to be locked down. this will be the shocking end to night time and would initiate Universal catastrophic infection and…………oh,here’s my bus.

  • So basically he yet again used a whole bunch of words to make himself sound more intelligent. The first couple minutes could have been summed up in two words, muscle isolation.

  • do we have any proof (or simething similar) that the US numbers are not manipulated by the trump administration?
    trump has a reason and now the opportinity to change the numbers and we all know his personality by now…

  • Hasn’t Jeff said that you need to train like 45-60 seconds on your every chest set with 12 reps for muscle growth? Isn’t what he is telling now exactly the opposite?

  • All Swedish students, except maybe locally, are returning to studies now. I have two university students living with me now, and I teach them about quercetin, zinc, sugar, processed fat, wheat that lacks l-lysine, garlic, anti-viral spices and why not something about silver just to really piss of big pharma that is fighting as hard as it can just to keep people as sick as they possibly can.

    Follow my channel if you want to see how it is in Sweden and to also get the information and news that actually helps you, unlike a pointless mask-debate. I focus on the stuff that actually kills you, and that is eating badly. But more importantly: How it’s actually fun, tasty and wonderful to eat well, and how you can do it step by step.

  • Thank you Dr Campbell. Always informative. I have a question about the treatment of Covid-19. I understand that obesity, age, heart disease and other factors affect how successfully you can recover from the virus. My question is are countries using the same drugs and therapies. If you look at countries with socialised medicine such as New Zealand and Canada their mortality rate is significantly lower than say the US. Yes I understand there are mitigating factors per individual patient. But overall I see statically that countries with socialised medicine fair better than countries with no socialised medical system. Please correct if I am wrong. Thank you.

  • Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people lost their weight with this popular weight loss methods.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Truth!!! Try full on sprint vs 1-hr-long lazy jog. You will be way more sore in way more places with full sprint only spending about 15 minutes (that’s with rest in between springs). Make more efficient use of your time. No excuses.

    Jeff, you’re giving away the store again!

  • Tip 4 is a real game changer. I’ve noticed more gains and less misery by making myself stop before failure. I’ve always been someone who pushes myself too hard in every area of life and then crashes and burns later, so this tip wasn’t just helpful in muscle building but in all aspects of life.
    It’s so much more effective to have a greater volume of productivity over the course of a week, month, or year than it is to kill yourself for a day and be dead inside for a long time later.

  • WHO concerned about Global warming. Translation: WHO wants countries to stay lock down indefinitely.

    Here in North Dakota, most no longer care about masks unless their job forces them to wear them, we got board with it, everyone who dies are old and could have died to the flu.

    I am doing my best to help keep cases low, but not being tested. Not even worth the effort to be tested.

  • category is the freshwater snail, which is responsible for more than 200,000 deaths a year — more deaths than sharks, lions and wolves combined thus is in the same category as covid-19 but we do not hear about it:

    PMCID: PMC4034062

    NIHMSID: NIHMS545300

    PMID: 18432750

  • The bicep tips are the truth, discovered it by accident at the gym and immediately felt a better bicep contraction on much lighter loads.

    Bodybuilding is not about lifting weights it’s how you lift it.