The Smartest Way to Build Muscle (100% NATURALLY)

[@ThisWorldisCorrupt00]

1:10 Training Frequency. 5:45 Exercise selection. 10:25 Structure for exercises 10:50 Overcoming strength plateaus 12:20 Fortifying the foundations 13:40 avoiding exercises 14:40 corrective exercises 19:30 Complimentary exercises 23:00 Weak points 23:30 Variety 24:40 Sets 27:15 Load and Intensity 30:30 Training to failure 33:45 Thoughts on lengthened training 36:30 Different techniques/ Mike Mentzer approach 37:45 effective reps 38:40 How often to train to failure 39:39 Cardio and conditioning 41:10 Sleep, hydration and stress 42:40 Motivation 43:50 Nutrition

[@JoeMac1983]

The hero we needed!

[@farisakhtar4824]

Legend

[@jameslucas5590]

WOW. Thank you...

[@YenaD15]

God's work 🙏

[@bw538]

Thank you!

[@seanmichael5874]

I have been using your methods and advice for three years now, I went from skinny fat to totally ripped. I'm totally natural, 50 years old and lifting right along with the heavy lifters. My friend was saying 'damn, Sean you got some Jeff Cavalier biceps' and it made me think to thank you. Thanks, you and Jesse have inspired me on so many levels. I found myself at the gym and have never felt more alive.

[@biasaigon7155]

the fact is him and most youtubers instagramers trainers still using ped trt for their selling job

[@Da...n]

Im 103 and still gaining muscle! Been watching Jeff for about 30 years

[@Therealmathilda]

But do you do face pulls everyday?

[@kimmaclean3234]

First of all...youtube didn't exist 30 years ago. Lol. You're hilarious

[@UsamaSultann]

@@kimmaclean3234hahahaha

[@biasaigon7155]

i been watching jeff for 2 weeks and could able to do deadlift 1200pounds in 8 reps

[@Scampi95]

That's amazing!

[@breakingrick778]

Been watching AthleanX for 10+ years it's the reason I'm still lifting in my 50s.

[@USS-SNAKE-ISLAND]

Same here!

[@jritzen74]

Same Here, Athlean X saved my Shoulders, Thank g-d for FacePulls

[@beezzzt3887]

Guilty, same here.

[@korybeckwith834]

Awesome, sadly I haven't since COVID lol.

[@tonytoob4123]

Don't EVER stop! 💪

[@JosiahChism]

We want the nutrition video and we want a 10-20 minute full body mobility video !

[@Darlexis]

And a vegan version 🥸🥸

[@jayduplessis7698]

THANK YOU JEFF... It's not possible to explain how much you have helped my training over the last decade - and helped me get back to weight training after shoulder surgery this year. And now that my 15 year-old nephew got his first gym membership I told him "Athlean X is your best available resource - always check with Jeff first, and ignore anyone who contradicts him".

[@Viivaanaanaa]

I just discovered your channel 5 days. Within 15 months, I will be a stronger and a healthier 60 years old woman, thank you!

[@DevinGoodwin-j5n]

Loving the longform convos. Keep them coming! Yes to a Nutrition video!

[@scottwilliams7659]

Definitely make a nutrition video like you mention you may.

[@Cinestudi0]

Dude has being ripped af since his first video, that's more than 10 years of muscle, evidence speaks volumes, so lisent to good'ol Jeffie

[@lesterlee2000]

I subscribed Old School Iron program from his site and that is exactly what he talks about. Step by step, build from the basic. One of the best of his program. Hidden gem.

[@AkhilStark267]

Jeff changed my life. His information and the way he presents it is the best way.

[@80sliftinglady]

Can you please do a video demonstrating the correctives?💪🏼💪🏼🙏

[@Retfosho]

They are all on his channel

[@80sliftinglady]

@@Retfosho Has he already done a condensed vid with the list of them? Hoping for something like that where I could save it on KZbin and then practice them.

[@mtwata]

He hasn't done one on face pulls

[@s1x6x1s]

when i started training at 22 yo. i did the Bro Split, 5 workouts a week (Sat, Sun rest). every 6 months i changed the exercises to avoid the plateau. as i got older, the change-up period became every 4 months, then 3 months. and then after 40 yo. i felt my body wasn't really responding to the Bro Split, 5x a week. my body would severely fatigued after 2-3 months of training that it manifested into a depression where i just wouldn't get out of bed all day (got up only to go to bathroom or eat). i needed a few days off to reset. so, i changed the training regiment to full-body workout and PPL to this day (i'm now 48). i started with 1:1 training frequency (1 day working out, 1 day rest, repeat). my body responded well to that, but it makes the scheduling complex with other things in my life. i also felt 3x a week frequency is too low, so i do 4x a week (Mon, Tue, Thu, Fri working out; Wed, Sat, Sun rest).

[@thrash1337]

Thank you Jeff and Jesse! I've been training for 12 years without any injuries thanks to your videos. I always come back to the channel for a re-alignment, so to speak, to make sure that my understanding of my body and workout regiment isn't skewed and that ego has no part in my lifts. One thing that I've always hated are pull-ups, which is why I'm going to start to incorporate them more in my workouts. Cheers from Bulgaria!

[@Walcingham509]

I'm a 63 yo former professional athlete and I still train hard and play hard, 6 days a week. I have been a fan of the Arthur Jones Principles of Strength Training since the 70's. Your discussion of Momentary Muscular Failure (MMF) and intensity is genius! Well Done! I enjoyed it very much! I currently train in a CA gym (Crunch) with 39,000 sq ft of equipment, so Im lifting in a room with 150 people sometimes; at any given time 40% are staring at thier phones and me and a few other people are the only ones sweating. Im doing pushups between machine work and sweating drips on the floor, nobody else is driping on the floor, Intensity is sorely lacking.. 60% of the guys with big arms have scrawny legs... Thanks for the video!

[@Metal_Mastery]

Consistency and patience are the real keys to building muscle naturally. Jeff’s no-BS approach is a breath of fresh air in the fitness world!

[@melissanagy7744]

Wow, thank you Jeff and Jesse. It's great info, my favorite yet! Please do the nutrition next! My husband and I 59 & 67 years young have been on off lifting for years. This year we started healthy keto in Feb with intermittent fasting and have both dropped #40 to #50 pounds. We would love to be able to lift into our 80's and beyond.

[@horseman12311]

That's great, no-bullshit information. You can tell that Jeff really cares about helping people get the info they need to reach their fitness goals and be healthy.

[@bjoernzosel]

Discipline starts when motivation ends

[@fernandadmc]

This! 👏👏👏👍

[@brianscottdotson]

This video was perfectly timed for me. I've been training with your programs for years and have gotten excellent results and am largely injury free. I recently decided to retire from the career that was killing my soul and do personal training full time. I've gotten my CPT cert and have taken on a few beginners for free. This video gives a comprehensive take on how to program inspired by the same AX principles that have gotten me such amazing results. I 100% want you to make that long nutrition video. Thanks Jeff for all you do.

[@lesterlee2000]

I’d recommend to try the old school iron program that include everything he said in this vid

[@GlitteringGnome1]

Love these longer form videos! Short and sweet is too short when it comes to this amazing knowledgeable!! I love listening to Jeff and Jesse, thank you team Athlean for all you do!! ❤️

[@Nickknowsyoureallydontknow]

This was very long… but very beneficial for my stage in training. For context 6’2 120kg builder of 20years, 38yrs. Have now been at the gym for 1 year beginning to see muscle definition and growth. I do 4-6 days a week and have done since the beginning, on my 3rd now compound based routine, this was spot on what I needed without realising it I watch instructional videos on the rowing machine 20min (250ish cals) before each session, I’ve now watched many of your videos they seem to complete the equation that little bit better than most, and this specifically is what I needed as I’m at a point some days regardless of raising the weights or reps most of the time I’m sore 2days later which is perfect for the 6 day routine chest/tris back/bis legs. Some days though I’m just not feeling as sore as I expected, potentially the variation of intensity should solve that, I’ve been leaning towards that anyway but this sort of just made it click. The nutrition video would be great. I’ve fine with limited carbs healthy eating etc. my issue I believe is the quantity possibly timing. Work makes it hard as I have to smash lunch down in a couple min otherwise I have to get back on track which is a waste of time. Breakfast I eat only because my pt said I have to, but I don’t like breakfast foods at all, so a smoothie is as good as that will ever get. Problem I have is haveing something for dinner that actually fills me up or could stop me from just eating too much, vs adequate protein consumption etc, I don’t really eat carbs at night at all just a ton of veges and a chicken breast. Stir fry.. on broccoli. I very night. Luckily I’m nuts enough to not care about variance. Foods just food and I’m cheap.

[@duacot6633]

I just hit 53yo and in the last 2 years I had heart ablation surgery and 2 inguinal hernia surgeries. When I had my 2nd hernia surgery around April of this year I had hit 294'bs; 5'11". I am now able to move without pain and have the endurance to push and maintain activity without other discomfort. I got back into the gym July of this year and after 3 months I've dropped 30lbs and continue to make progress. (I have made changes to how I eat and not so much as what I eat) After three months of focusing on cardio I am now shifting into weight training. My current cardio routine is 30m rowing targeting 210 split as a baseline for my pacing. If I blow it out and fail to hit 20m I come back at the end of the day and target that missing 10-15 with a different play list. Music is a beast when working out and it makes all the difference for me when doing any kind of cardio routine. Thank you AthleanX, you've helped reinforce my good practices while curbing some misconceptions. I workout with a fluid type of routine where sets are not static in weight nor reps and always work to muscle failure. I target about 75% for a strenuous success with 25% being a push to fatigue. I approach this organically where my routine is altered by the needs of that day. The rowing machine helps make this process fun. Fun, something we kind of forget why we do things. The more fun something can be the more we get invested in that activity. Music had made a massive difference for me to really get energized during the work out and wearing headphones with music blaring I take notice of the occasional looks I get when I'm in the middle of an intense workout; assume most of that is due to the huffinf and puffing, groaning and grunting, and other random noises. Being spent on the row and winding down, Immigrant Song comes on my playlist...and I'm right back at it!!

[@AbhinavSingh-wp3fu]

Great video full of information. I made notes during this video. Please make more videos like this one.

[@jakenash7420]

Love this long form chat!

[@salesencore]

Absolutely a comprehensive nutrition video would be most appreciated. Thanks Jeff.

[@mmibfamily]

Nice videos guys. Having pictures of the exercises you mention would make these videos more meaningful.

[@ANUJSINGH-f5v]

I liked the discussion a lot, putting thorough concepts. and yes please for nutrition and supplement video. Thanks for all you do

[@CyberEditing]

3:27 "I had a life outside the gym" LOL 😆 (He doesn't now... & nor do we)😇

[@HS-cf8lz]

But was that life outside the gym going to give is the gains though?

[@tijmen131]

Mood of being in your 30s

[@jonathanpereirabuguen80]

Love this video! The part about training to failure really resonates with me. When I’m on rep 9, I feel like I can push past 12, but as soon as I hit 10, the weight suddenly feels heavier, and I barely make it to 12. Realizing this, I started adding more plates or heavier dumbbells and can still do 12 reps-it amazes me how much the mind affects the body. Also, I love training, but I’m focused on my entrepreneurial ventures and don’t have as much time during the week. Do you have a program designed for people who can only train a few times per week? I have been training with your programs for the past few years and I love them all. Thank you for everything you do.

[@willmcgregor7184]

Issues I had with my shoulders repeatedly in my 20s, I rarely have now in my 60s because before every chest or shoulder w/o I spend a few minutes on corrective exs and activating exercises.

[@lesterlee2000]

What do you do? Rotator cuff external rotation?

[@Mylork]

im still waiting for a series on workout periodization. explaining the transition over time between volume, frequency and intensity for max muscle gains and different approaches on how to do sets for each exercise (feeders, top sets, backoffs).

[@mattmontgomery6133]

This was FANTASTIC discussion. As always, way to bring it down to a "doable" plan.

[@lukestark3]

Brilliant video, much appreciated chaps! This was like a 1 on 1 session, dropping knowledge bombs 👍👍 thank you very much!

[@modernconstruction8806]

I loved this video, please keep them coming. Thank you so much. You are my motivation with all the knowledge,It’s on point.

[@Anonymous-lt7ot]

Hey Jeff, I’d love to see a video on the smartest way to approach cardio/conditioning for someone training to build muscle. I see a lot of cardio workouts on the channel but I’m a little unsure of where to start, would be great to have your input. Keep up the great work!

[@stevevicki5671]

Great info! I'm 75 and still adding muscle, thanks to the advise in your videos! Jesse, please give us the list of your training music. Most of the music suggestions on Spotify are disco, rap, or screaming idiots.

[@altanyldrm9858]

thank you very much for this video, i spent quite some time in this channel and this video is a real quality sum for lots of basics

[@akillercaterpiller]

This is my favorite video of yours so far. Thanks for all of the wisdom. I’ll be applying it to my routine immediately. Since you mentioned it, I’d love to see a video on diet.

[@markblancojordan1665]

Thanks for all your videos Jeff, they are very useful, I would like to know if you have a foundation workout video or the corrective exercises, I was looking for it, it would be very helpful

[@darthmelkor3099]

Love these in depth videos. Changing things up can keep it fresh. Currently in month 2 of all American muscle program. Will see what athlean x program I’ll do next once done

[@ryandudek1298]

Would love that whole video on nutrition! Thanks for the informative deep dive.

[@MadeForAI]

LETS GOOOO!!! THANK YOU I was just about to order fast food when this video hit my YT

[@belikewater3627]

Do you like sports 💪🏻

[@Not0a0City0Girl0]

​@@belikewater3627😂

[@NehKak]

Yes

[@matthewstevenson2799]

That fast food diet ain't gonna help you reach your goals.

[@riegs546]

Great work, guys! My favourite video of yours maybe ever. Appreciate it !

[@voidknight6546]

Looking forwards to watching this, apprentice the new vid!

[@HAGENBETAMERAK]

The best fitness channel there is, hands down

[@basselalkhoury7697]

The OG science based coach Good to see your new videos pop in me feed after all these years just after registering in a gym today for the first time in 3 years

[@tatleman5314]

I can definitely use some timestamps on these long videos

[@zedwpd]

you can also make them yourself and for everyone else.

[@ismailtroxler1]

Or just enjoy the video.

[@Rory626]

Pretty outrageous for a channel with nearly 15M subs to not even include timestamps in a 50 minute video

[@JohannRod-r2y]

No can do lil man

[@Truther2001]

Check out the comment below this one. Some legend did it an hour ago!

[@mikesurel5040]

Lot of good overlap here with some of the stuff Dr. Mike has been talking about recently on RP, and overlap on all this stuff always makes me happy. I think in addition to correctives a focus on good technique would also be really helpful. Maybe you talk about that in depth later in the video and I didn't get there because I had to head to the gym. Great video so far. Gotta come back to it later 😀

[@Macumazahn]

When it comes to motivation what worked for me was remembering to put what I want MOST before what I want NOW. Obviously everyone's different, but that simple check-in really helps me get my ass into the gym on those cold dark winter mornings (greeting from the UK btw) and stops me making silly food (and beer) choices when I'm bored.

[@sandgroper2037]

great video guys. talking about building muscle and jeff displaying those outstanding , eye catching biceps . the perfect resuts of his training techniques. love it . 💪💪💪💪💪💪💪💪💪

[@johnbelt7676]

Crazy low body fat helps a ton as well

[@jstew7777777]

Such great, comprehensive information! Thank you!

[@deborahwertheimer771]

Thanks for the vid!! Yes, a similar longer version on the meal plan would be great!!

[@chrismiddlemiss8188]

Thanks Jeff, this was great - very informative/helpful!

[@manosstam9573]

love your videos man, amazing positive energy !

[@supersetSHRED]

Great stuff Jeff! 💯 Love your content! 💪🏼

[@richsnoff]

Nice video as always Jeff, have you ever considered on writing a book? It would be nice for the community to learn about this topic and prevention on injury/pain in workout curated by you in a book format, keep up the good work!

[@eddycuello7184]

A Must watch! You are killing your gains by not watching at this!! Thanks Jeff and Jess!!

[@Jiminy-k5r]

Great video. It's very much true that you don't have to lift ever increasing numbers on the weights to achieve your goals. Really, as Jeff so often says, it's about your nutrition, and most people over 35 eat like sh**, every day, without a second thought. Everything in this video is gold. Stop buying your food in a box, stop drinking alcohol like a fish, that will be the start.

[@arihaviv8510]

I think the biggest problem is most people simply eat too much. I know someone who has been eating super strict "healthy" for decades but is still overweight because he just wants to be super full all the time.

[@Cocito--]

Great video as always, I have been following your programs for years now. I have been having to start over from square one numerous times due to numerous injuries because either I get injured from work or just all the different sports I take part in. I liked your reference to food, I have been plant based for 2.5 years. I have found that being vegan has worked the best for me to keep my cholesterol levels in check. I have recently discovered that high cholesterol was something I was born with as it explains why I have had high cholesterol my entire life. So carbs are a natural part of my diet. I cannot consume dairy due to severe allergies related to it. I do eat fish usually only once a month but sometimes a bit more. I try to eat lots of beans and tofu. When I have tracked my nutrition with Cronometer, I usually get 1.2 to 2 grams per kilo. I have found that consuming vegan protein smoothies on workout days have been very beneficial. I don't unsually consume protein smoothies on my days off because I have never been certain if it is a waste and at the same time I don't know for sure if too much protein is bad. However, protein seems to help recovering from injuries so try to even do light workouts while recovering I am open to any recommendations of what to do differently. Thx

[@kamalnayan2976]

Even if it's 1hour long, We know it's going to be a meaningful and worthy video to watch. Thnaks our trainer 🙏

[@gambotage]

Incredible info. Keep it coming!

[@frankb92-l8z]

Yes, would really like to have the video on nutrition. Thanks Jeff!

[@dineshattri653]

Super Jeff and Jesse. Thanks for sharing 🙏🙏🙏

[@06skippy06]

Great video, thank you. I am going to watch it again tomorrow...and maybe the next day.

[@mrdavecee7248]

Beautifully timed video. Thankyou 🙏

[@seanchan4478]

Personally, i love drop sets. It's failure after failure after failure, failure never felt so good

[@AD-jc9sj]

Totally agree, when you think you’re done and you drop it you can just keep going

[@got_to_roll]

This comment just inspired me to do more drop sets. Thanks!💪😎

[@seanchan4478]

@@got_to_roll my job is done. Once my friends got me doing drop sets for chest, I started incorporating it every where. You wanna look good for a post work out picture? Drop sets

[@Anubirai]

Love these. Would still love to see a breathing guide for even just the fundamentals. Hear random things on how you sound or shouldn’t breathe for various exercises. Would love to hear your thoughts on it.

[@QuincyKane]

This is a masterclass; thanks for sharing such valuable information!

[@jessebrown1400]

Great video, Jeff's insight into psychology is very interesting, he understands the anxiety disorder "atychiphobia". This is #1 reason why people's routines are not effect for them.

[@Teddyhall11]

Brilliant guys,thank you! Keep it coming!

[@russelllomando8460]

great video, thanks been with you for MANY years (+10 and possibly 15 - I'm 72 now and still going strong, thank God)

[@Xariann]

I really like these principles/discussion videos.

[@ernestomongalo4778]

You guys are great! Keep up the good work.

[@arachano89]

Can you make an updated “Rest days” video? I’d like your today take on how to rest properly and what to do or not do. Plus a good set up on training days per week and muscle groups 🙏🏻

[@KevinBhantooa]

These long form videos are awesome

[@rohanbroach]

48 min video? Damn.

[@kamalnayan2976]

Next video on stress & motivation( family problems, career, breakups) depth video. Considering your feeling low days along with jessie. Please

[@rodrigocartens7563]

Amazing video! I think you are the best trainer ever.

[@kristianfurness900]

Great video, keep up the good content.

[@conr.3624]

I’d love a full length nutrition video. Especially one emphasizing the process of protein synthesis and how to pair foods to get all 9 amino acids

[@gladysgonzalezgurrola9953]

Thank you for your advice, you have helped me in my training

[@vincentfraser6626]

Nice video! Had to save it for future reference!

[@Sunmonks]

Great video, so much valuable information in one place, thank you!!

[@michaelcassidy8250]

Love this video. Waiting for the nutrition video

[@ThisIsTori_]

27:45 jokes on you, Jeff. I have a 70lb pink dumbbell I use for goblet squats 💅 🤷

[@jackhetherington9629]

Excellent video! Would love a similar video on nutrition! 👍

[@alanmckeown2341]

Yes please do the video on nutrition, over all the years jeff you've been in the best shape on yt,, king of nutrition 🎉 video with jessy

[@danielnoonan6191]

Would really love to see how pre teens and teens should approach the world of fitness. These kids have a gold mine of data to them.

[@TheGhostwolf14]

@Athleanx An idea for after the nutrition video would be to make a long form video about advice for new trainers/coaches! As an aspiring new trainer myself, I feel extremely disappointed with the fitness industry as it stands right now. I'm hoping you could inspire some people and use your social reach to try and spread awareness.

[@Caylenne86]

Definitely would like a long nutrition video.❤️

[@fernandadmc]

I love longer videos! Bring them all! 👏👏❤🇧🇷

[@tarunpatel7074]

Definitely please a video on nutrition, thank you!!

[@rairaur2234]

Great format, sometimes it's good to take a bit of time to lay it all out in more detail. Cheers 💪

[@_baller]

I hate squats, my knees are fine, I just hate doing squats, it’s the one workout where I feel like I’m doing actual “work” like a desk job kind of work…

[@USS-SNAKE-ISLAND]

For me, barbell squats are just too much. I do dumb bell squats, and those hungarian split squat thingys with one foot on the bench. My legs are strong, they look proportionate to the rest of my body, and I don't have to risk my back or destroy my knees.

[@zulo_6915]

Fr. But it’s something you have to force yourself to do. It’s what makes a champion

[@H3RTZ0G]

Have been there too. Look up Jeff‘s method of putting a box under you so you feel more comfortable doing the exercise. Helped me get over my fear m. Happy lifting

[@TheGhostwolf14]

Maybe different variations of a squat will make you appreciate the exercise more. Stuff like front squats, zercher squats, sissy squats, belt squats.

[@arihaviv8510]

Yeah they tax the entire system plus all that coordination involved

[@mobiledevlife]

Posted 50 seconds, already 16 comments 😂 surely a great video!

[@DiscoJoseph]

Great info for novice and advanced lifters.

[@dmitrylapin3192]

Thank you for the in-depth discussion; it was stimulating for me to think about ways to make my routine (currently focused on calisthenics) more diversified and effective. I have two ideas for the future videos. First, I would love to hear science-founded opinions on the use of microbiota complexes as a supplement. Second, I would like to learn here if the diet with the split protein/carb/fat 40-40-20 is something sustainable over the years for a regular guy going to a gym/sport 3-5 days/week just to be in shape and for a boost. I am trying to implement the 40-40-20 split in my diet but find it difficult - I cannot eat so much protein daily. I feel comfortable with the protein/carb/fat ratio at 30-40-30, but I am not sure if such a split has adverse effects in the long run. I would appreciate your thoughts on splits in the diet.

[@UberHummus]

Very comprehensive; super helpful