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Gaining Muscle Mass Exercises


Hi, my name's Julian, I'm 26 years old and currently a student. My whole life I've had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I've always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn't change anything and left me pretty frustrated. About half a year ago I went travelling around the world.

During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn't have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link.

I've been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don't forget to like and share the tutorial :).

Bodyweight Exercise Technique for Mass INTERMITTENT ISOMETRICS

What's up, guysé Jeff Cavaliere, ATHLEANX . It's another bodyweight Wednesday tutorial. Thatmeans it's time for me to help you get more out of your bodyweight training. Now, don'ttell me you're not training with your own bodyweight. I don't care if you're a hugeiron addict. You'd better make sure you're carving outat least a little piece for bodyweight training because there's nothing that can replicatethe command of your own body and space. As a matter of fact, we're going to up that commandright here, today by including an overlooked element of your training.

That is isometrics. Now, I've talked aboutisometrics here on this channel before, but I think people overlook their importance.They think of isometrics as 'easy things', righté I'm not contracting, or I'm not shorteninga muscle, I'm not lengthening a muscle; I'm just hanging out. It doesn't have to be that easy. As a matterof fact, where and how you incorporate your isometrics – especially in the bodyweighttraining – can make all the difference. So here's what I'm suggesting: take a lookhere at a standard pushup exercise. Now, we've talked about before how a pushup may not be the most challenging exercise

for your chest for somebody that's capableof bench pressing and lifting a lot of weight. However, you can make it much harder by insertingisometric holds into the normal set that you're doing. So I can decide to pause here after a fewregular repetitions in the bottom portion of the rep, or the middle portion of the rep,or as I'm demonstrating even on the top portion of a rep. what I'm doing here, though, isnot just hanging out. I'm actively engaging as many muscles as I can to hold this position. So what you might not be able to see hereis I'm actually squeezing and dragging my

hands together, like this, on the floor totry to engage more activation of my chest. And believe me, I can feel it, but I don'tjust stop there. Then I try to resume my normal repetitions. If you haven't tried this technique before,you're in for a rude awakening because you may not be able to get that many more regularrepetitions. Remember, who caresé Because we're not counting. All we're doing is measuringthe other and the ultimate effect that this will have on you and your body in this set. Taking it to failure, taking it beyond failure,making sure you get enough out of it. The

same thing here applies to other exercises.I can go up on a pull up bar – which is already a difficult exercise for some – butfor those that don't find it difficult enough and that don't have access to any weight toput on their body for an overload; try the isometric holds intermittently. Again, try them in the bottom, try them atthe top, and try them in the middle; wherever you try them, try to then resume normal repsafter it. Like I said, it's a much different effect. It will dramatically shorten the lengthof your set if you're used to doing rep after rep after rep, but with the ultimate goalof getting you more from that set.

We can even take it to the extreme with amore difficult exercise. A handstand pushup. Again, look what happens even here. I'm stilldoing the same idea of pulling my hands together when I'm in the low, isometric hold, but ontop of that, you can even see muscles in my back that wouldn't necessarily have a chanceto activate, become activated because their role as stable items becomes that much moreimportant when I slow down the rep. So when I get it in here and I actually wantto stop and hold, now, all of a sudden, their job becomes that much more imperative to kickin and allow me to maintain my stabilization in this position. It's not easy, but guesswhaté The ultimate effect on my entire back

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 – 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.

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