How to Build Muscle (THE ULTIMATE VIDEO!)

Get the ultimate program for building ripped, lean athletic muscle

If you are looking to build muscle and have been told the only good way to do it was by lifting the heaviest weights you can, then this is the perfect video for you. You see, while lifting heavy is an excellent way to build muscle fast it’s not the only way. In fact, of all the ways you can build muscle that is the one that will likely plateau the fastest bringing your gains to a screeching halt. It’s simply impossible to continue to add weight to the bar, workout after workout. Sooner or later you won’t be able to do this and you will be out of muscle building techniques if you rely solely on this.

Instead, with this ultimate video on how to build muscle you will see there are far more techniques to help you do this. By pulling from many of the workout tips across the various ATHLEAN-X workout programs I show you many more ways to stimulate muscle growth. Some of these include performing one and a half reps, explosive reps, or simply extending your time under muscle tension via the extended sets offered by our “in10sity techniques”.

Beyond just how you lift the weight however are what you are using to perform the exercises. If you change the equipment you use you can definitely have on impact on how much muscle you can build by performing the exercise. I show you how a simple switch to dumbbells offers benefits in muscle gain beyond just what barbells can provide. Taking it further, it is demonstrated how cables and resistance bands offer an even different stimulus for muscle growth. Adding two of them together in the same set takes it even more to the extreme and provides an even more effective way to build muscle fast.

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This is just the start however, since you can also vary the way you rest between sets and how you string your sets together within a workout. If you condense the time you rest between sets, as you do in density training, you will perform the same amount of muscle work that you would in a typically longer workout. This has an end result of more work being done by your muscles in the workout. More work will equal more overload, which is a prerequisite for new muscle growth and bigger muscles.

Finally, even if you don’t have access to equipment you can still build new muscle. Taking a concept from the ATHLEAN XERO program, I show you an exercise you can do in a simple doorway to get those biceps growing. With over 150 bodyweight exercises to build muscle available in the program, it has become the definitive program for building muscle size without needing equipment. This and all of the ATHLEAN-X programs are available at to help you start training like an athlete.

For more videos on how to build muscle fast and how many reps are best to build muscle size, be sure to subscribe to our channel here on youtube at

35 thoughts on “How to Build Muscle (THE ULTIMATE VIDEO!)

  1. Rock Dogs says:

    Hi Jeff, I I just want to say a huge thank you for your work on Athlean X and the you tube videos. A little bit about myself…I have been suffering clinical depression for the last 7 years. So motivation was a huge issue, I was terribly unfit, suffered muscle cramps, and my back was constantly in spasms at least 4 a month, despite visits to osteo’s and chiro’s. Last November, 2 things happened by the grace of God. 1. I was diagnosed with sleep apnea (over 300 over the course of a night) and 2. I bought Athlean X. Its been over 12 months and I am feeling so different. I feel like a new man. For a 45 year old, my last time on the 400 challenge was 14.21. I could not believe it. I’ve taken this slow but also pushed myself with your motivation, I’ve repeated weeks because I failed to meet the times but I’ve made progress on my terms. In March of this year my time for the 400 was 21.00 and at the end of October I hit the above time. I’ve never ever stuck to any program except for Athlean X and I believe that’s because of the variety of the workouts, its never boring and the challenges, though they make me nervous when I attempt them and see the progress I’ve made, I cant begin to tell you how good its made me feel. I haven’t had a depressive episode in months and neither have I had any back spasms. I’m stronger, faster than I ever was before and the men at work have begun to take notice and have started to call me ‘iron mike” and are interested in the program and the progress I’ve made. SO thank you Jeff, I cant speak for others, but you know what you’re talking about and have helped me tremendously. I’m repeating weeks 5 to 8 again cos I want to kill the 20 up 20 down challenge. Thanks very much from the bottom of my heart. God bless.

  2. Noondroid says:

    I would really like to see a video about coming back from surgery/injury.
    I am 3 weeks out from surgery.  My arm was broken -radial fracture of the humerus.  Now the proud owner of a plate with 6 pins.  
    I know I am a long ways from even thinking about touching a weight.  But I would really like to hear what you think about this.  How soon to get back?  How to ease myself back into training.  What not to do.  

    • Noondroid says:

      I actually said the wrong thing, I bet Jeff was like “what’s he talking about?”.  It was a spiral break, mid shaft humerus.  Not radial.  
      Also in the last few days, my wrist and elbow have stiffened up,  Also the lower part of my bicep is non-responsive.  I have I cannot extend my arm out.  Sadly I don’t understand enough Japanese from my physio therapist.  

    • Ima WreckU says:

      Oct 3rd 2014 broke right femur in half, 4 pelvic fractures on the “rings” of the pelvis (basically the bottom part you sit on) which amounted to both rings breaking off entirely, 2 sacrum fractures right by my spine. I got a rod in my femur, 2 screws for the sacrum fractures and had an external set of metal bars holding my pelvis together. I began walking January 4th, went back to the gym January 6th, and have put on the 30+ pounds I lost as well as gotten my Bench, Curls and Shoulders and Back to about 90% of what they used to be strength-wise as well as gotten my legs pretty thick again already. Currently deadlifting 250, Squatting 135. When I got walking clearance in January, the Xray showed my pelvic rings were still NOT fully healed and yet I have taken it slowly and been just fine. Can’t walk or stand for long periods yet but I can lift. So my suggestion to you is to tackle it head-on, intelligently, and progress naturally as you did when you first started. Go back to square one, build your way up. 

  3. Littalwabbit says:

    Me and others I know are considering getting your programs; I think we are reluctant because you never really talk about how it works. A short video or a few minutes within the video to explain exactly how we join, the different programs, how they are respectively structured, etc. would definitely be helpfu. Thank you in advance!

  4. Elijah Olson says:

    My gosh, Jeff is incredible. He really puts effort into all of his videos and he’s sincere about wanting to help.

    Any video about nutrition would be great; he’s already got videos up but the more the merrier. What you eat is extraordinarily important so the more information about eating the better.

    • CHAD MCCARTY says:

      I agree with you, bro! I’ve been watchin these for about a year or so and I was hooked right away. mostly because of the sense of honesty and truly caring about teaching people to do the workouts correct to maximize their own personal growth without putting their bodys in danger.

  5. A Veterans Perspective says:

    Jeff, I’m a Exercise Science major, former military….your stuff is awesome please keep them coming, this is the kind of stuff I live for…Thank You!

    • Kevin Logreen says:

      Nice video content! Forgive me for chiming in, I would appreciate your opinion. Have you heard the talk about – Chireetler Deepest Relaxation Rule (Sure I saw it on Google)? It is an awesome one of a kind product for learning to grow muscle when you are naturally thin minus the hard work. Ive heard some decent things about it and my cooworker at last got excellent success with it.

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