Workout Plan for Skinny Guys Hardgainers THIS BUILDS MUSCLE
What's up, guysé Jeff Cavaliere, ATHLEANX . I'm talking to the skinny guys today. Nowdon't worry, it's going to be helpful for all, but I'm going to get inside the mindsof the skinny guys because I know what the hell you're thinking. I've been one and Iknow how to get you a lot bigger than you are right now because I know the things thatyou should be focusing on. Today I'm going to tell you exactly what tofocus on in your workouts if you don't want to be skinny anymore. The first thing I'mgoing to tell you to do â€“ shocker â€“ is get your ass to the gym. Now, it's not abouttelling you to start working out. You already
know that. You're probably already doing that.I'm saying get yourself to the gym. Face your fears. Remember I said I was goingto get in your headé I know what you're thinking. You're maybe a little nervous to go to thegym because you're afraid of the ridicule being the skinny guy. You look around, yousee all these guys lifting heavy weights, grunting, groaning, intimidating. You're sittingthere holding 20lb dumbbells in your hand thinking you're not going to measure up tothem. You know what, guysé Screw that and screwthem because anybody at the gym that would ridicule you for the weights that you're liftinghas no bearing on you. It doesn't even deserve
your concern because that's a dick. Nobodywho's been where you've been at â€“ all of us have started somewhere and most guys inthe gym are going to respect your pursuit. They're going to respect the fact that you'rethere despite how thin you might be, doing what you need to do to change that. I cantell you that right away, that 99% of the guys that you maybe think are intimidatingare probably respecting the shit out of you because they know what you're been through.If they've been there themselves they know more than that. The idea is, make yourself accountable andface your fears. Unless you have to work out
at home for a particular reason then get there.I'm telling you, you're going to find more out of getting there because facing your fearsin just that one move of arriving at the gym is going to set the stage for everything else.Now, when you're there, the most important thing to do is simplify. Find one exercise per major muscle group tofocus on. What am I talking abouté Well, major muscle groups are your chest, your back, yourshoulders, your legs, and your arms â€“ your biceps and triceps. Obviously your core isthrown in there as well, but we're not going to worry about that so much. We're tryingto build as much muscle as we can. So of those
six major muscle groups, pick one exercise. I'll give you a head start. I think you shouldfocus on a bench press. Not necessarily with dumbbells because you might not have the coordinationyet to handle the independent dumbbells, but use a bar. Do a bent over row for your back.Do a squat for your legs. If you can't do a squat because you've either got knee problems,or back problems, then maybe try a dead lift. I personally prefer dead lifts more than Iprefer squats for my particular case for my knees. Do an overhead press. Do a barbellcurl and do a lined tricep extension, okayé These are exercises that have two things incommon. One: they're compound. They usually
involve multiple joints. We want to starttrying to build your coordination on these movements and allow you to become stronger,allowing different muscles to work together. The second thing is, they allow you to eventuallyoverload. So let's just look at a case of the arms. A barbell curl is always going tobe the heaviest bicep exercises that you will ultimately be able to do. You're not goingto be able to do more on a concentration curl than you are in a barbell curl. So I wantyou to focus on those bigger exercises, okayé Now, how are we going to break them upé Iwant you to start by simplifying again. I know that people will probably tell youto start doing total body workouts because
Does Muscle Soreness Mean Growth
Sean Nalewanyj here, MuscleGainTruth withanother bodybuilding tutorial lesson for you. And in today's lesson, I want to talk to youabout a very common question that I get asked. And that is on the topic of muscle soreness.You know, you know the you know the scenario, you go to the gym, you do a nice hard chestworkout. You wake up the next morning, your chest is nice and sore, and you think, man,I must have had a really good chest workout, because look at how sore I am or the oppositehappens, you go, you do your chest workout. You wake up. And you think, shit, I'm notsore. That means I must not have had a good workout. In reality, muscle soreness has almostnothing to do with whether or not you successfully
stimulated muscle growth during your workout.It's called, quot;Delayed onset muscle sorenessquot; or DOMS or DOMS for short. But what most peopledon't know is that muscle soreness or the soreness that you feel after your workoutis actually not a result of damage to the actual muscle tissue itself. But actuallyis the result of connective tissue damage. So, in reality, muscle soreness has littleto nothing to do with how effective or ineffective your workout was. And I would suggest simplynot paying attention to it from now on. And, you know, there's a lot of things that aregoing to affect how sore or not sore you get after your workout, you know. The first isyour experience level. You know, if you're
new to weight training, if it's a new stimulusfor your body, you'll find that in the first few weeks or months of training, you're goingto get very sore after your workouts. And as you gain more experience, and more trainingunder your belt, you'll find that you get less and less sore as you go on. In addition,certain muscle groups will get more sore than others. You know, generally, I find for meanyway, my chest generally gets sore pretty easily, whereas, you know, my biceps or mycabs don't get very sore. And in addition, there's a lot of activities that have nothingto do with body building, that can make you very sore. I mean, if I was to stand herein front of this camera right now, and do
1,000 jumping jacks, you can guarantee I'mgoing to wake up tomorrow and my quads are going to be very sore. But, you know, whatdo you think is more effective, standing here doing 1,000 jumping jacks or going and doingheavy sets of squatsé I mean, the answer is pretty obvious there. So, when you're tryingto ask yourself, did I or did I not have a successful workouté Just throw the musclesoreness issue out the window. It means nothing. It's useless, okayé If you if you wantto know if you had a successful workout, there's really only two main things that buzzes reallyloud that you need to pay attention to. The first is your training intensity, you know,muscle growth is an adaptive response to stress.
So, in order to stimulate new muscle growth,you need to give your body a damn good reason to do so. So, you know, I recommend generallytraining to concentric muscular failure or very close to it. If you don't push that intensitythreshold far enough, your body has no incentive to grow. And the second thing is progressiveoverload. So, every single week that you go to the gym, you need to be pushing the envelopea little bit further by either doing more reps with the same weight on a given exerciseor adding more weight to the bar. And it's those gradual increases that you make overtime that are going to add up to big muscle gains over the long term. So, again, justforget about the soreness issue, put all of
your focus on progressive overload. That reallyis the key to a successful muscle building workout. So, I hope you found this tutorial lessonuseful. In order to get your free muscle building workout plan, that includes all of the daysyou need to spend in the gym, the exercises, the sets, the reps, the advanced techniques,just head over to MuscleGainTruth . The link is in the description box. And also makesure to join the Muscle Gain Truth Facebook fan page, that link is in the descriptionbox as well. So, thanks for watching. And I'll talk to you again soon.
6 Muscle Gaining Mistakes SLOW OR NO GROWTH
What's up, guysé Jeff Cavalier, AthleanX . Today I'm dishing out the truth to the reasonswhy you might not be building muscle. I think I'm more qualified here to speak about thistopic than anybody because I lived that. I lived those problems, I've had those samestruggles. I couldn't build muscle. This was actually me. You guys have asked to see whatI looked like. This is me. I dug up some old footage the other day. I was looking throughsome old home movies. That's me, in high school. Painfully thin,unable to put on muscle. Things have changed for me though, because I've learned from alot of my mistakes. I think if I can talk
about some of those mistakes then you mightbe able to avoid them, too. The very first thing that I learned quickly,early on was that I was overtraining. Overtraining, I've talked about in many tutorials before. It'sa very real thing and a very real thing that sets up a roadblock for many guys that considerthemselves to be hard gainers, or just unable to add muscle. You see, we always think that more is better.We've been conditioned in this society to think that more is better. When it comes totraining, more is not better. More is not better. Only the right amount of the righttype of training is better. As soon as you
start going down that path you become evenmore likely to continue to go down that path because you try more and that doesn't work. So what do you doé You do even more, and thenyou do even more. Before you know it you're doing 55 sets for chest alone and your chestlooks like shit. So you want to try to follow and find the fastest way for you to cut backon what you're doing. If you're going to train â€“ this is a very important point, this tutorialencapsulates what we're all about here at AthleanX. If you're going to be a drug free, unassistedlifter then you'd better find ways to enhance
your recovery. Most of us are not able to.Without the assistance of drugs, we're unable to recover nearly fast enough to allow ourselvesto go back to that gym to do another 55 sets, and another 55 sets and we wind up hittinga wall. It's a very real wall. Don't let anybodytell you differently. There is a wall that you hit hormonally, neurologically. You can'ttrain. You can't even bring the effort that you need to produce the gains that you'retrying to see. That leads me to my next point. Guess what most people do wrong when they'retrying to build muscleé You may be shocked when is ay this; you'reundertraining. How can you be undertraining
and overtrainingé Because undertraining iswhen you show up at the gym thinking that just by walking into the gym and gracing everyonewith your presence, swiping your gym card, grabbing your protein shake and then headingover the leg extension machine that you're going to build muscle. If you head to a gym and your goal is to countreps, count to 12 over and over and over again I could save you a trip. You could have stayedhome and counted with Sesame Street as opposed to going to the gym and wasting gas if that'sall you're going to do. The numbers that you're doing in the gym, the reps that you're countingdon't mean shit. If you want to build muscle,
the only thing that ever matters is the intensitythat you're bringing to those numbers. If you're at 12 and it seems like you're tryingto lift a house on the 12th rep and you've got nobody around to help you, that's a goodeffort. If you're at 12 and you're doing this and you're looking around and you're puttingthe weights down and waiting, you go back and can do it again and you're looking forwardto the next set, you go down and you're looking forward to the next set just because it'ssooner for you to get out of the gym; you're not training with nearly the intensity thatyou need to make changes. So how do you manipulate the twoé How do youmanage the twoé It's actually kind of easy.