10 Simple Things I Did to Gain 30 Lbs of Muscle (COPY THESE!)
Вставка
- Опубліковано 1 чер 2024
- If you are skinny and find it hard to build muscle no matter what you do, then you may be a hardgainer and been told that you need a “hardgainer workout” to help you start to pack on muscle size. Not so fast. In this video, we show you former skinny guy Jesse from ATHLEAN X and the 10 biggest lessons he learned regarding his workouts and nutrition that allowed him to bust through a lifelong plateau and add muscle to his once skinny frame.
If you copy these workout lessons you will find that the process is less complicated than it may have once seemed - but you still will have to put in the hard work to get to where you want to be.
That said, it starts with developing a consistency for showing up. You may not have to love the process in the beginning but you will need to keep at it in order to see the changes that you are seeking. If you want to achieve an incredible body transformation then you have to show up each day and put in the effort.
Next, you have to start drinking more water. Almost every person that lacks muscle size is teetering on the brink of dehydration. They simply don’t drink enough water. Your goal should be to drink three quarters of your bodyweight (in pounds) in ounces of water each day. Therefore if you are a 160 pound person you would want to drink 120 ounces of water.
The third big requirement for losing your hardgainer status is to stop fearing the big lifts (i.e. the barbell exercises). These are the lifts that provide the best opportunity for progressive overload such as the squat, bench, deadlift and overhead press.
That said, lesson number four is not to speed through the process on these lifts in an attempt to catch up to the big guys in the gym who seem to be lifting much more weight than you are. Instead, focus on building up a solid foundation of form before doing that.
Next, you do want to learn how to train hard. It is on the single joint and accessory exercises that you will have a chance to do that. Train to failure, true failure, and you will determine what your limits are. It is only through actually training to failure that a newbie to the gym will know what maximum effort is supposed to feel like and be able to exert it to create the overload needed to drive muscle growth.
Next up, all hardgainers should be sure to include at least one bodyweight exercise per workout. Not only does it give you another chance to train to failure but it also lets you learn how to command your body in space. Exercises like pullups, pushup variations, inverted rows and even unweighted leg exercises like bulgarian split squats were the exact moves that Jesse used to build muscle and compliment his weight training.
Lesson #7 is a big one. Don’t speed through your sets. Instead, learn what it’s like to initiate tension from the muscle that you are actually trying to build and let momentum take a back seat once in a while. This will help to really increase the intensity of the work being done by the exact muscle you’re trying to grow. The best thing to do here is pick at least one exercise per workout and slow down the rep speed to about 2-3 seconds up and 2-3 seconds down.
When it comes to nutrition, the hardgainer is definitely going to want to increase their calories but “eat big to get big” is a philosophy that often just doesn’t work for true skinny guys. Why? Because they just don’t have the appetite to accommodate all the extra food. So what do you do? Increase the caloric density of the foods you choose. You can do this by choosing higher fat protein foods like peanut butter or by adding fattier food choices like avacados or olive oil to your salads.
That said, it’s easy to increase calories by drinking them rather than chewing them. Protein powders are amazingly helpful here at making it easier to pack on muscle. Make 1-2 shakes a day and you will see how easy it is to add extra calories and break through muscle size plateaus.
Finally, remember that setbacks are part of the overall journey. Don’t get discouraged by them but realize their important place in your overall growth. Also, don’t forget to celebrate the minor victories along the way. They will not only keep your excited about where you are heading but they will feed that all important consistency as well.
Copy Jesse’s Hardgainer Routine Here - athleanx.com/x/jesse-hardgain...
Subscribe to this channel here - bit.ly/2b0coMW
For more ways to make sure that you are getting the most out of your workouts, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals. - Навчання та стиль
Timestamps :
1:04 Tip 1 - Consistency
2:26 Tip 2 - Drink more water
3:09 Tip 3 - Fear of big lifts
4:29 Tip 4 - Good form
4:53 Tip 5 - Accessory exercise
6:27 Tip 6 - Bodyweight exercise
8:00 Tip 7 - Concentrics and eccentrics
10:01 Tip 8 - Nutrition
12:38 Tip 9 - Protein
13:31 Tip 10 - Mindset
15:25 Bonus tip - Celebrate small victories
Best of luck 👍🏻
No mention of gummy bears???
@@lagomorph770Nutrition?
Number 1 is PROTEIN and protein Quality. With how much ur eating, not working out would make you guilty. SIMPLE
Bro I'm just hoping to finally at least get to where he started
thank you so much
It was the beard wasn't it
It's always the beard
I have a beard, maybe I will get the results 😂
@@j.v.7451 as a bearded person. It's not guaranteed
Comes with the muscle
💯
I have a son and daughter who are easy gainers and one son who’s a hard gainer, he has been discouraged about this in the past, we watched this video together and now he’s checking out your channel and wants to start training again, great work guys.
It will serve him well! Last year at the age of 60, I started watching and training to Jeff's workouts. I went from 145-lbs (at 5'10") to 168-lbs today. However, the nutrition is so critical. Most of my mornings start with a bowl of old-fashioned oats with blueberries, honey, and a splash of 2% milk. Also, almost daily I have a cup of cooked beans (Hurst 15-bean soup is amazing and I can pre-cook a week's worth) and (not with) a protein shake. What I have found is that with this diet consistency I can take a week off from working out and not lose any muscle mass.
Wholesome comment.
Give that boy a hug. A bear hug. I respect anyone who works out!
Nice
🎉🎉🎉🎉
I remember how he was very skinny and I admire your dedication and sharing this journey with everyone ♥️♥️♥️
He is still quite skinny.
@@vladcraioveanu233 and you're 6'12 400lbs pure muscle, we get it. Go do your homework kid
Me too 😅
Great shit Jesse!
💪🏻🐭🤝🧔🏻♂️
Vlad
I liked your comment because I know you must be joking 🙃
Also I became your third sub 👍🏽
Jesse's journey has always given me hope and belief I can achieve the same.
The only thing missing from this video I feel is the acknowledgement that it's a multi-year journey. Not one, not two. But several years.
That's the hardest part imo - ensuring all those tips are accounted for over such a prolonged period.
Just gotta keep pushing!
That is implied in the video itself (imo). In the beginning of the video they talk and show video of Jessie back in the day.
Jesse is pretty mid in his achievements considering being Athlean's number 2. You can do a lot better than he did.
I’ve been training for over 50 years. You guys capitulate the essential ingredients to build and sustain over time. I’m very happy that I found y’all years ago and you help make the journey extremely productive. I’m a Master Trainer and grateful to you guys.
Probably one of my favorite videos you guys have done. It made this all so much more relatable. You guys really humanized the ups and downs, the fears, and goals. Loved this!!
I myself had a similar hard gainer journey, I was a high school wrestler 6 ft tall, 112lbs, 119lbs, and 125 lbs. I am 39 years old now and I have been lifting for 25 years and I am still only 165 lbs but I am ripped, can bench 275lbs, can do one-arm pullups, front lever holds. Even though I am not the biggest guy, I firmly agree with, and have done many of these top 10 advice items. They are very applicable and especially applicable to hardgainers.
My biggest advice to hardgainers are:
1. Get the protein, preferably in liquid form, 2 shakes a day is best.
2. Consistency is key, find that motivation somehow, both internally and externally.
3. Set realistic goals and concentrate on only a few at a time, don't try to work on 6+ goals at once.
4. Sleep and hydration are so important, they are also fairly hard to do, make sure to get good rest.
Any special advice for maintaining a low weight? Or just calorie deficit and genetics. I've just started lifting and I'm looking to know how to be be strong and skinny rather than big and jacked.
The hardgainer thing makes no sense. You’re just not eating enough it’s not about protein. In 25 years you put on a total of 40lbs that’s the only real issue. If you want to gain muscle and I know it’s hard to grasp, you literally have to eat more. You have to gain go into maintenance a bit than cut. Don’t be afraid to lose ab visibility for a bit. That’s the only real advice anyone will ever need to gain muscle, unless they have some kind of hormone imbalance. I’ve met people who did have a hard time putting on weight, they found out they needed way more calories like south of 4000cals a day and then they put on weight. It’s really not quantum physics. Imagine if you gained 10lbs total a year in that 25years and that’s gaining at a very slow pace to avoid excess fat, you’d be closer to 225-250lbs.
This video was perfectly spot on! Jesse, very proud of your accomplishments and I look forward to you continuing the journey you have been on throughout these years. I’ll see you guys soon! 🔥👍🏼
Jeff and Jesse, I had to stop the video for a moment.
The dynamics between both of you is so much joyful and fun to watch (even if a specific video is irrelevant for my personal needs, it's still very educational, entertaining and very well made),
I felt the need to share with you both my gratitude for your top class & hard work both for Jeff professional presentation in videos, and Jesse's edits and anyone involved in the making.
Sending a HUGE THANK YOU & LOVE from Israel. ❤❤❤
Been following the channel for at least 10 years now, & love the content. Jesse's transformation has been extremely impressive.
Love your work and consistency! Great channel!
Great job jesse on your inspiring journey and thanks for sticking with the program and working with it, its true motivator for others.
Jesse’s transparency and good natured persona are very inspiring. For us “hard gainers” it’s good to share these tips. Jeff, Thank you for highlighting Jesse!
Yes consistency is always the key. It takes years to get results. I wouldn’t trade it for anything since the path is worth it
I have really enjoyed watching Jessie's transformation on here. This channel is really very helpful to so many of us and IDK if you realize the impact you (both) have. Thank you so much for what you do!
As a skinny dude, I approve and appreciate this message. Thanks being candid with us.
You know what helps alot? Having this guy train you
He's busy training athletes, sherlock
Jesse does his programs which anyone can get
I am in Brazil using you as a model. 2 months with hard exercises and hard deprivation of calories made me under obese scale to over wheighted and trying to shape my abdomem. Its hard, this week I felt with some agony and weakness of my muscles, but, as an alarm, I ate more carbo and meat Plus vitamins and minerals and took 2 Day offs. Watching your videos is my motivation!!! You can pass trought confidence. Thank you!!!
Good luck brother!
Thanks guys. All gym goers need friends like you to tell them the straight, unvarnished truth with no judgment. These are great tips, even for non-beginners. I'm 60 and have been lifting for decades, but I still got a few important take-aways from this video: increasing my water intake, prioritizing rest when needed, and celebrating small victories.
OMG I remember when Jesse was just starting out. Also want to mention his confidence is vastly changed since then! GO JESSE!!!
I have to say, I’ve been following Jeff for over 7yrs and as of February, this year, I eliminated all processed sugars (only eating fruits for my sugar intake) and started his PPL split that he made a few years ago, which I adjusted to my schedule and the gyms for it to look like Mondays: run, Tuesdays: Pull, Thursdays: Legs, Saturdays: Push (which there’s pull 1 and 2, also for the other ones that the video he made shows), and I have seen such a transformation on how I look, and feel. Each time I’ve been either increasing the weight or reps and the next day I don’t feel as sore as I use to. Plus the recovery is long but effective for me. Thank you Jeff, you definitely educated me and motivated my life longevity
Well done.
Yeah, over the past 8 years, this channel has completely transformed my entire workout and my gains. (And got me healed up from a couple of injuries due to bad habits from earlier in my life.)
I always appreciate the discussion videos with Jesse! #7 One of my biggest game-changers was slowing down my movements and taking more control over the weight. It also helped me a lot to get a better muscle-mind connection. It's definitely a fantastic lifetime journey!🙂
Incredible change! Congrats Jesse
Is that supposed to be a joke? He has built up as much as someone who trains for 3 - 6 months
Yes! More olive oil! Great video. Thank you guys. From Athens 🇬🇷
Jeff from the bottom of my heart, I love you. Not only because you changed my life since the day I found your channel about 8 years ago but you prevent me from a dark road I was heading into. Thanks!
This is one of my favorites in the recent months. Very helpful.
Jesse is a role model for doing it right and getting jacked.
Jesse is not jacked lmao
@@plugliferecords8618 OK Arnold Schwarzenegger, compared to what he was, he's jacked. You know he deadlifts 560 pounds and weights maybe 165, right?
what helps me keep lifting, working 1 body part per day. i lift 7 days a week. 4 or 5 exercises per day. only takes about 15 minutes a day. im not The Rock or some pro body builder, but not trying to be. just trying to keep gaining a lil over the years. it all adds up over the years
4 exercises takes you 15 minutes? How?
Must be 1 work set of each exercise
Thanks for producing such great information and training tips.
Jeff & Jesse you're a great source of knowledge and inspiration.
Greetings from South Africa.
Thanks Jeff & Jesse great video
Appreciate the honesty in your videos, it's rare these days
Hey jeff , where's your free program btw ?
Great video. About half these lessons (the ones I didn't already know) were somewhere in the back of my mind. Now that I've had them brought forward and reinforced, I can honestly see the progress I've made in many more areas and that in turn will help me keep up the consistency I've developed over the last year. This was a great morale booster as well as a practical guide to some things we don't often think about when training.
One of your best videos, guys. Helps a bunch.
Biggest take away for me.......Jeff is 48!!! 🤯
Being a ectomorph hardgainer, I used to make 1200 cal mass gain shakes 1-2x a day and it was working for putting on mass, but I quit because I was getting bad acne breakouts and skin rashes. I said it’s not worth it for a few bounds of mass a year. I quit focusing on bulking and went back to my strengths of sprinting and still weightlifting. I dominate in sprinting competitions. I said I’m not going back to trying to work on my weaknesses of muscle building. I’d rather just win and dominate at what I’m good at.
No you just had crap diet. I was 60kg- 65kg standing at 6'7ft. And was able to gain to 120kgs and 15% BF... You probably didn't gain anything because you were listening to Jeff lol.
I am also an ectomorph hardgainer. I also had problems with mass gainers. It’s because they’re dirty. I switched to eating more real food and started gaining and getting hungrier by habit alone. The beginning force feeding was brutal. But I started getting hungry even when I wasn’t “hungry” through habit
Great advice guys, very helpful, much appreciated!
This was so helpful! I have been training for 2.5 years but it's all been building blocks. I'm greatful for you talking about fear of exercises (Deadlifts terrify me -past injury). Just recently, I had an entire test week where I hit a PR in every exercise. I was on cloud 9 and then the following 2 weeks have been the worst performance and output, so remembering its a part of the process is so important. Thank you both!
Maybe CNS overload with all your PRs? Maybe take a full week of to fully recharge?
Jeff is the kind of guy to purposely step on a lego the second time with his other foot to prevent muscle imbalances.
I love these guys.
I’m in great shape, I think;)
I’ve cycled back and forth from being in shape to being over weight.
I’ve been the most consistent following your videos to do all my weight training workouts at the gym for the passes 3 years.
As a 52 year old gay man, it’s so cool to see such great weight training trainers offer such great, safe advise, while at the same team be welcoming to all.
Thank you.
Just curious, When did you choose to be gay?
@@dfin100 when I saw your mama:)
Congratulations Jesse! Well done to Jeff and Athlean-X too. You guys have inspired me to work harder with my own fitness journey after seeing Jesse's results.
I was in hospital last year with major surgery but over the past 3 months I have been trying to work out more regularly. I have a long way to go, it's challenging but worthwhile. Thanks guys, keep it up and take care 👍😉
Just wanna say thank you for the information you provide it has been a journey, and I learned a lot by your videos and see the progress that keeps me going.
JESSE IS NATURAL, THIS IS WHAT IT LOOKS LIKE WHEN YOU DONT TAKE STEROIDS. Unless you’re a beast like Jeff and commit your whole life to fitness you then can look like Jeff naturally.
Well and a hard gainer. So even then he's limited to aesthetics
Regardless tho absolutely true, he's strong as fuck and still looks better than probably 99% of worlds populous.
Nah, most people can't look like Jeff naturally, being sub 10% year round is almost impossible for the average person. But for people who are naturally thin it's possible.
@@StallionFernandoyou can’t read can you
If this is what you think only achievable natty you are foolish, the kid has been training for 4 years not even muscle maturity, train harder youl look bigger then jesse for sure, not even about genetics its about the mindset, to HORSECOCK the weights with maximum vigor.
This audio is so disorienting. Left ear Jeff. Right ear Jesse.
Nah. It’s fine
Perhaps they’re going too far with total balance theme - hard left & hard right panning w/ the mics. No problem with the ‘gain’ structure though….pfft😂
It's coming through my phone not my ears
Ya, a little panning is fine, but hard panning like this is really not ideal because it doesn’t sound natural to what you’d hear if you were in the place of camera/viewer
If you're wearing headphones yes, otherwise you don't notice anything at all...
Great job and awesome tips; it's good to know the perspective of something many of us encounter.
Are you sure it's muscle? Honestly, it just looks like he just ate more than he used to and now has some more fluff on his bones and beard!
Na it's natural. It's muscle. He's just not using anabolics.
Great listening, great job Jessie! I remember first time seeing you on the channel a couple years back. You have made a lot of progress and it’s awesome.
Thanks for the content Jeff, cheers!
Great job, Jesse! I've followed the channel for some time now, and both of you gentlemen have good advice. I'm killing my pull-ups, thanks to you.
Thank you both🖖
Jesse, keep rocking dude. You're an inspiration💪
Great video, lots of helpful tips…
Thanks so much.
I am really grateful to both of you for the motivation and useful tips. I am a slow gainer and was quite skinny. With your videos, I gained about 25 lbs of muscle. I am still lacking consistency, but this progress would have been impossible without your videos in the first place.
You’re getting there, Jessie! I love your channel, I do believe that ever since you incorporated Jesse on your channel it’s been a good thing. You guys work together great and it always makes to show more interesting and even funny. Keep up the good work.
I have so much love and respect for these two guys. I've been watching them for years, and Jeff's tips have not only helped me get in the best shape of my life but also inspired me to become a personal trainer. Jeff's guidance was invaluable, and I passed the certification test with flying colors thanks to his videos. One day, I hope to on day be trained by Jeff in his gym.
I've been on the fit/fat rollercoaster a few times during my life. Retired last November and decided I needed to look at longevity and health span to be able to spend quality time with my grandkids. Cut about 10 kg and realised there wasn't a lot of lean mass left. So joined a gym again about a month ago and set myself up for another hard slog to regain strength and hopefully some mass. Enjoying the ride again, great video, helps a lot to see others pushing through the pain and making great progress. 👍
I really appreciate Jesse's honesty about what motivated him: "being on the channel". Many influencers out there have this same reason to do what they do, but won't admit it and make up something else. They would not be as consistent or push themselves as hard if it wasn't for the fact that they can show it to millions of people, which kind of makes their content inauthentic.
Respect!
It has been amazing to get to see Jessie go through his transformation. It is possible!!!!
This way probably my favourite channel to get advice when I first started training a few years ago, watching this makes me wanna get back into. Most people have problems wanting to lose weight for me its a big struggle to put it on especially when I don't have a very big appetite for food.
Thank y'all for paying attention to hard gainers. Been watching Jesse and Jeff for about 6 or 7 years. Your content has lead the way for my fitness journey!! Thank you again
Great video and tips; I really appreciate it !
Absolutely brillant content. Love this video and the Channel. You guys are massive inspiration. All the best. Thanks for everything ❤
This video is outstanding, BIG tips, thank you.
I am a trained personal trainer, but I learn so much from your videos. You are the godfather of personal training, and I thank you for this channel. You are doing so much good work with reducing ...let's say bad habits.
Really appreciate bth of these guys. Jesse's humility is nice...
Love the microphones doing the true stereo, one person on each channel. 😊
2 thumbs up. Sent both videos to my grandson who's just started lifting. Very inspirational.
I neeeeeed this video like i really do , thank u from the bottom of my heart ❤
That was really helpful. Thanks guys!
Just such an excellent video, you guys, so real and so good thanks for sharing
I remember my dad was the one who showed me Jeff, pre Athlean-x- back in 2008ish. Just an ab workout on the couch. Stayed consistent, and after all these years, thanks to consistency- im able to be proud of the body im in, while keeping progress of pushing myself harder a consistency. Now my lady enthusiastically tells me about athlean-x videos she watched earlier in the day when i get home, and were consistently on this channel in hopes of improving our bodies everyday. Consistent improvement thanks to you two.
Great video guys we need to see this now n again👍
Thanks, guys, I really needed this! I've had a bit of falling off the wagon lately and this was exactly the push I needed to get back up!
I have been 6'2" 135 since high school. A year and a half ago I got my motivation because I was hurting all the time, bulging disk is my back , depression from a horrible divorce, could barely stand up without physical assistance. I am now 49 and 165, 17.5 % body fat, and in better shape than I was in my twenties, almost no pain in my back, depression is far better, and I can stand easily from a full crouch without pain or strain. Getting to the gym was the best dam thing I have ever done for my self...Still a hard gainer but still working at it. Even us older guys can do this. Thanks for what you all do.
Celebrate those wins and gains, they were EARNED! Good job and thanks for the encouragement/motivation boost.
Very helpful information and some things I needed to hear, especially about the "setbacks"
Good to see you Jesse.
Crazy but one of your best videos, both of you can really help people with this sit down,and just explain simple ways of thinking and training thanks.
Love that recap. Awesome guys. This is super helpful since I’m trying to reverse diet and after spending my whole life trying to cut, and now finally doing it, I’m trying to put on size and damn it’s hard! This was very helpful towards this part of my fitness journey. 👏👏👏👍👍
Great video, a bit of realism in a confusing online world. 56 year old trying to be hard gainer, it's tough but this is great advice. I'd add in injuries and setbacks do happen a lot to us oldsters, and letting your body take the time to rest and recover is important. I'm going to try and set myself some more realistic goals to achieve after watching this :)
Wonderful natural transformation. Pure hard work and dedication. Really well done. Respect.
Failure being part of the process is something we as a society need to talk about a lot more. A lot of people would be happier that way. Thanks for talking about it.
Thanks a lot for the tips guys.
Great video - great channel. Been following for years. Diving in to buy Cinnamon protein shake next....
I'm not a Hard Gainer, it's just that the calorie surplus feeds my depression, not my body.
Seriously though, great video. I didn't know the things I was doing were actually best practices, I always doubted my decisions and thought other people at the gym trained better than me.
Thanks for the video!
Incredibly valuable video, thank you.
Set backs are necessary for the outcome. Way to put it!
Congrats Jesse, I watched your transformation and way to go dude!!!!
Hats off to Jeff for sticking with Jessi. I remember watching these two for 1-2 years thinking Jessi is making minimal if any progress.
Definitely not the ideal model to show off to your clients/viewers as he had the body of high schooler who just started to workout about a month ago.
But if Jessi could do it, anyone can do it. What a good motivation.
Jesse is looking like a baddass. Congrats, man , keep it up.
good work . . persistence willingness to deal with "imperfection" and alal that jazz
a good reminder that we change- in the over 70 crowd the words hard and gains will challenge you in dimensions you always feared
Proud of you Jesse! Fun watch you mature in life
The plate division has been awesome - such an easy way to get a healthy ratio. Been doing this since the beginning of the year and I've never eaten so many vegetables and fruits. I see and feel the difference.
Well done both of you
Thanks for all these good content!!! It's a game changer for me in Brazil! 😂
This is good stuff!
Awesomeness!!!🤘🏼🔥 Good job Jesse!
This was great. 👍
Nice video! Nice natty transformation 👍. Appreciated all the videos over the years!
I can relate to pretty much all the points Jesse says that’s why this channels been so helpful for me. Even though I’m definitely still a few years behind his physique. I also started my hard gainer journey about roughly a year after he did, just kind’ve following the channel and learning workouts and forms, and over time sort’ve built my own bare-bones home gym. And after what felt like 10 years but was probably 3-4, I went from 140lbs, to like the 165-175 range, I’m 6ft. But consistency, and the thing Jesse mentions about not wanting to go to heavy on the lifts, and focusing on safety/form was and probably still is a problem for me. Coming from a lot of injuries like I do too it’s probably like a bit of a mental rut to get stuck in. But I guess all you can do is keep listening to your body and keep being consistent, and keep pushing so. Hope to get to Jesse’s level one day lol. Good video guys.
Not here for the hard-gainer parts, but I supposed there would be other useful stuff discussed, too. I did not realize everyone has days when they lift / perform / look worse than normal... That part was good to hear. Or that bodyweight finishers are that good. Great work , uploading this!