How to Grow Bigger Muscles Fastest! (NO PLATEAUS)

How to Grow Bigger Muscles Fastest! (NO PLATEAUS)

What’s up, guys? Jeff Cavaliere, Today we’re talking all about how to grow
bigger muscles, and it’s right here. It’s actually really simple. You’ve got three paths to do it, but the big
thing is; you can’t get attached to one at the exclusion of the others. I’m going to show you today how all three
have to be explored, and rotated if you want to see your best gains ever. If you want to reach your true, full potential
you have to make sure you’re doing them. I’m going to cover that, and the reasons why
that is. Let’s identify what we have as our options,
first. We’ve got progressive overload, metabolic
stress, and eccentric damage. These are the three main ways you can grow
muscle. Ironically, if you were looking at the three
of them, only one of them would I say is going to cause a lot of muscle soreness. So right off the bat, you realize that muscle
soreness is not a prerequisite for growth. But it actually might be. You see, at some point – I did a whole video
on this – you’re going to have to dip into the eccentric muscle damage technique as a
way to continue to illicit new gains because these are going to dry up, if these are the
only two things you use. I’ll get back to that in a second, but these
two don’t necessarily do that. So what are we talking about? With progressive overload we’re talking about
adding weight to the bar. Getting stronger in different exercises. Have your strength gains proceed your size
gains. The only thing you can do is increase your
workload. We can increase the volume of what we do inside
of our workout. We can increase the density of a workout by
decreasing the time that we do the same volume that we did the last time. So we can increase workload and volume, or
we can increase our training frequency, taking advantage of the fact that we know muscle
protein synthesis peaks, and then gets back to baseline within 48 hours. So if you train a muscle more frequently you
can hit it more often. You can spark that stimulus for growth more
often. Or you could do both. You could even increase exercise variety from
time to time because the new exercise stimulation on a muscle that you’ve never really felt
before can be a good form of progressive overload. It’s a lot more limited than these two, but
it can be something you can rely on. Metabolically, it’s kind of exciting because
you use lighter weight here, but what you’re really relying on here is not just the tension
of the muscles’ feel, but the chemical reaction that goes on inside of a contracting muscle. As your muscles contract you produce metabolites. These metabolites start to accumulate, and
what we normally do is, we stop when it starts to burn. But if we learn how to train with a purpose
here, train to seek out this stress, and train through it; we start to take advantage of
the fact that chemical reactions start to take place inside our muscles, which provide
a stimulus for growth on their own. So it is a way that we can train with lighter
weights. There’s another thing too, dispelling the
myth that heavy weights are the only way to do it. We’ve just seen we can do it with heavy weights,
lighter weights, or again, heavy weight, but with more muscle soreness. So what happens is, if we go down this road
and we get attached to one, single method that’s when problems occur. Let’s start at this end. Let’s say I wanted to do my progressive overload
using weight. We know – if we’re not newbies – that
this eventually becomes a problem because, yes, neurological gains are a thing of beauty
when you’re new to lifting because you become more efficient at the lift. If it’s a multi-muscle group exercise, a compound
movement, you might even become more coordinated at recruiting the different muscle groups
to contribute to that lift. So all these things start to allow you to
increase your strength, the strength gains help to proceed the side gains – as I’ve
said – and you can increase muscle contractile tissue, and that’s feeding into your ability
to even lift more weight, and this whole thing is a beautiful cycle until it ends. When it ends you have to look elsewhere. What a lot of people will do now is they’ll
look over here. They’ll say “Well, I’ve just got to change
my training volume around. If I could change my training volume then
I’ll be good. If I could increase my workload, then I’m
good to go.” Well, here’s the problem with that. As you increase your volume, or if you increase
your training frequency what happens is, we often times find ourselves derailed by that
method because we s tart to get tendonitis. Overuse injuries. We’re approaching this without realizing ‘what
is the actual recovery that I have in a muscle, by muscle basis?’ Because some of our muscles don’t respond
the same way. Some muscles, we feel like we can go right
back out there and train. Other muscles take us longer. So we’re going to have a 48 hour window to
do so, and we think that’s the magic number, we’re not really doing ourselves a service
by doing that. So we’re undercutting our ability to do it
the right way, and more importantly, we’re costing ourselves by creating overuse injuries
that create problems here, because this can take you out of the gym entirely. As anybody that’s felt pain in their elbow
every time they curl, or shoulder pain every time they try to press, or knee pain every
time they try to bend their knees. This can become a problem. So if you rely exclusively on this, and think
your volume approach is going to be the answer; it’s not. Even back here, if I were to point out, if
you think that I’m going to just keep adding weight to the bar, what happens here is less
of an overuse injury. This can become more of an acute injury because
you tried to add too much weight and you can’t do it, and you wind up getting hurt. Even worse, in an attempt to look like you’re
moving more weight all you do is continue to bastardize your form to the point where
it’s not even recognizable anymore of what you were doing. Then what started off looking like a bench-press,
or a squat now looks like a quarter rep of both. That’s not helping you either. So now, if you’re in this game here, and n
ow you’ve got to go down and look for something else, we can go down this road. This is the one that I said is pretty exciting
because I don’t think enough of us train this way. I don’t think enough of us rely on the lighter
weights. We think that the lighter weights aren’t capable
of building muscle – which we’ve already told you is not the case – and when we do
use them, we don’t train hard enough with them. That’s the problem. You can take light weights and train really
damn hard because if you can create this metabolic distress in the muscles, and push through
it – what I like to say is “When it starts to burn is when the exercise starts.” Then, how far can you push through that? When you do, you create a new opportunity
for growth. But it is uncomfortable. You do benefit from having a knowledge of
strength curves here because it helps you realize where in a certain exercise you can
do more damage here, but the fact is; this opens up new doors, and it’s something you
should do. But here’s the problem here. If you exclusively use this method, and you’re
using lighter weights to do so; where is the tension overload? You’re using the chemical overload here, but
where is the tension overload? The tension overload is coming back here. So you can’t just keep doing this. You need to do more than that. So then, we always come back down to the end,
here. That is, you’ve got to start throwing in some
eccentric muscle damage, too. We definitely have tension overload. We actually have mechanical distress to the
muscle as you’re elongating that muscle under tension, and stretch. You can cause some damage to the muscle that
actually comes back, repairs itself, and sparks a stimulus for growth. So the eccentric training, that’s pretty heavy,
and that’s pretty uncomfortable, and the people that say “I’m going to just do that because
I know it’s hard, but it’s good.” That’s a problem because what’s going to happen
to your frequency and your volume if you’re always doing eccentric training? You’re going to be too damn sore to ever do
any of this. So you see where this is all going? Where this is all going is, all of these are
necessary. Again, the people that say “Oh, you don’t
need to be sore in order to make muscle gains”, my argument was ‘yes, you do’, because eventually,
even if these two methods aren’t leading to much soreness, because they’re going to dry
up, and they’re going to force you to go down the line, looking for another method; you’re
eventually going to have to come down here, and that will cause soreness, in most cases. If you’re doing it right. So ultimately, I say ‘yes, you’re going to
have to in the big picture’. But no, you don’t have to on any, single
method to be making gains while using that method. So the point of this video guys, is that there
are definitely ways you can build muscle, and attaching yourself to just one of them
is doing yourself a disservice in the long run. You can attach yourself to all three and learn
how to weave them in, and out with each other so you’re benefiting from all of them, without
facing any of the detrimental side effects from any one of them. As a matter of fact, we’ve been putting a
lot of time and effort here, at ATHLEANX, to do just that. I have a brand new program coming out called
“ATHLEANX Breakout” that is meant for guys that have hit a plateau in any of these areas,
or they can’t gain size anymore, they can’t gain strength. They thought that they reached their true
potential. I don’t think that’s the case. I think if you learn how to do these, and
do all three together, at the same time, weaving them in and out at the right time, then I
think it’s very, very possible to start seeing new gains. That new program is released tomorrow on Black
Friday – depending on when you’re watching this video. If you’re watching it after Black Friday,
it’s already available over at If you’re looking to try and break out of
a plateau I highly recommend you go over there and check that out. In the meantime, I hope you’ve found the video
helpful, guys. There’s a lot to training and building muscle,
but the fact is, you can simplify it a lot, but more importantly, be open-minded to all
three of these things because that’s ultimately going to hold the key for your success. All right, guys. I’ll be back here again soon. See you.

100 Replies to “How to Grow Bigger Muscles Fastest! (NO PLATEAUS)”

  1. my problem is that every time i train for example my biceps i cant go over 12 kg , i start with 7kg the first set then 10kg the next set and i end with 12 kg (usually i cant go over 5 reps) and its been like this since i started exercising (6 weeks) should i do something or i can lift more weight over time ?

  2. How often should you rotate round these different training methods? Should you know when you need to switch it up, is there a certain amount of time to spend on each of these methods?

  3. Hey jeff these videos are awesome! But I was wondering if you could do a "dumb down" version explain what all the terminology means in simple terms? I get confused sometimes with the words you use ect……muchly appreciated !!

  4. If I done the eccentric training and my muscles are swore is it gonna do any damage if I still go in the next day? Or do I need to rest and let my muscles recover first ?

  5. you speak really well, your content is excellent,

    the only problem is , you speak really fast!

    i know the reason, the reason is that you are overflowing with knowledge, but the receptive party also needs to be of your calibre 🙂

  6. Can you bounce to all these methods in one workout? I feel like I do overload in the beginning of my workout and work down the line towards the end of my workout with eccentric being at the "burnout" stage. Or does just one method is done all in one workout? Thanks Jeff.

  7. My question is can I do all of these in the same workout? Or should I lift heavy for a month, use light weights and create metabolic stress for a month, and then use eccentric training for a month? Pls reply

  8. Thx Jeff. I'm starting back at working out and starting with the weight and volume first and then when I'm not sore anymore then I'll go towards the metabolic and eccentric part of muscle growth.

  9. I don't know why but that end of the video clip where he's trying to look like a beast and looks at the video clips to the right had me CRACKING UP

  10. I've been mixing volume and more weight and seeing great results. Once I can keep increasing my reps to a set amount (I've chosen 40 reps total or more between sets), then I move up 5 lbs and start again till I hit that number at the next weight. But working to total failure each set is the catch

  11. What about just feeling comfortable when you reached a point like you did? Then you just have to keep it as it is. A tree doesn´t grow infinitely neither. That´s the reason why our financial system will collide again soon…

  12. Great video. That’s really good stuff to learn. Personal Trainers have no clue about biomechanics, tendons, bones, and especially the almighty spine. Thanks sharing your vast knowledge. You’re the best thing on YouTube that I have found.

  13. Hi Jeff, you talk about these 3 ways being important but you did not really address how do i go about cycling through these 3 methods? Do i combine eccentric portion with progressive overload/metabolic stress or do i simply separate eccentrics into 1 cycle by itself?

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

  15. Every muscle group in my body gets sore after workouts but my biceps seem to not get as sore and are sore for a shorter period of time. Does this mean i can train them more often?

  16. Hi Jeff and fellow subscribers
    What is the advised rotation schedule between the three approaches (PO, Metabolic & Eccentric Damage)?

  17. Thanks Jeff, you sir inspire me!
    I plateaus and I gave up after a year and a half, and I'm finally back in the gym this year, I look up to you and your plethora of knowledge.
    I'm back in the gym and I'm learning so much from watching all your videos and I'd like to say thank you for sharing everything.
    You're the only expert that I trust and support!

  18. Even though this video is more than a year old this advice is still excellent. My body sadly responds a lot better ( in terms of growing muscle ) to metabolic overload in comparison to standard strength training so yes, there is a lot of pain both during the workout and during the recuperation time. But there is an old anecdote which perfectly describes this training: " Pain builds a strong character ".

  19. when you say rotate all 3 can all 3 ways be achievable at the same time? lets say progressive overload=adding 5lbs of weight to the bar every week and training 2x a week with a push pull routine. Metabolic stress=lighter weight higher reps 8-12 and then eccentric damage=full range of motion, controlled concentric and eccentric reps and holding and squeezing at the top?

  20. Can you do a quick video showing us physically with weights what you mean. I think it would help everyone by simplifying it. Just a suggestion

  21. great video ! spot on , further called periodization! alternating programs and schemes. eventually youll need this approach to keep making gains !!
    always love AthleanX videos !!

  22. The first time I tried the metabolic overload method with lighter weights for bicep and tricep exercises, the next day my arms ached like crazy. That is a good pain…

  23. This is an important video. A classic. I wonder how this contrasts or compliments studies on training splits and frequency of exercise? How do we rotate this in? Studies have shown that a full-body exercise every day is actually more effective than "bro science" splits.

  24. All I got is 20 lb dumbbells and can do at least 30 reps. What should I do if I want to go for hypertrophy over endurance?

  25. I was going to comment

    "It's called just doing eccentrics on the negitive since your muscles don't know the difference between 10 pounds and 30. It's all about the tension"

    But you hit it all right on the head… Your the best fitness channel out there ;3

  26. What is "eccentric damage"? That term is new to me. I think I get the other terms. It would help if you defined each term you use before talking about its place in body building, not just for beginners; currently the definitions of a lot of bodybuilding terms are not codified, different instructors use them different ways.

  27. Only thing you didn't talk about his often a person should be cycling through these methods. I'd assume either every 3 weeks which is generally how often lifters change their routine, or, simply when you start hitting plateaus

  28. I am not born in America so my english is limited please try to use simpels Words cuz i can t say that i understand what you told us ,i got the first part but the rest sound like an Doctor speaking to a pacient

  29. Progressive overload is a great way to gain strength, but it doesn’t actually drive hypertrophy itself. Mechanical tension is probably the most important factor of the 3, the other 2 being metabolic stress and muscle damage. It really isn’t that well researched because it’s hard to only have one of those variables at a time though. Either way though, you should mostly just focus on your volume and some progressive overload to get bigger

  30. One contradiction I'm unable to see past is he promotes volume and frequency but also says that hitting arms 2-3 times a week is a mistake a lot of guys make and it's hurting your gains.. which is it

  31. So I'm sure I've done a metabolic work out alot of times but probably not right and even over working the muscles. I know it is a feel kind of thing but can you show some number comparison between that and body building or strength training. Like you did in your video showing the comparison between different chest training programs. Thank you

  32. I feel ashamed that I didn't understand shit the whole vid , I must be a retard or something who needs to pause the vid at every phrase and take notes

  33. so in your workout, do you focus on one of the three, like progressive overload, and still include (in a smaller amount) metabolic and eccentrics. or do you do 100% focus of one of the three and then switch them out?

  34. As sore as I am and only one day away from my next progressive session I can’t wait for Jeff to drop the next bomb 💣

  35. I tried your biceps workouts and my lady noticed it got bigger within 3 weeks. I noticed that too when she mentioned it. You are a genius…

  36. What about combining them in a single workout?
    Set one: Start light as a warm up
    Set two: Go heavy to failure, about 6-10 reps
    Set three: Go a bit lighter to failure
    Set four: Go very light to get the burn until you can't feel your muscles, then curl up in a ball and die.

  37. Great video. I almost feel like I reached a plataeu and started to incorporate new methods on working out. And these best describes them. Thank you

  38. I love your videos, Jeff. Thank you for your knowledge. You're my favorite trainer and favorite channel for fitness wisdom. God bless you man.

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