If you want to build muscle and look jacked, even in clothes, then you are going to want to watch this video. Here we are breaking down the 6 muscle groups that a recent poll said get the most attention when developed. There are no real surprises in terms of the muscles you want to build bigger but how you do that may be up for some debate. To settle this, we bring in resident hardgainer Jesse to tell us his picks for the only exercises you need to look jacked.
Jesse is not only looking jacked these days in whatever he wears, but he actually is building an impressive physique.
The muscles that you are going to want to focus on to make an immediate impression are the following:
1. Traps
2. Shoulders
3. Chest
4. Arms
5. Midsection / Abs
6. Glutes
How to grow bigger muscles in all of these areas is the secret however. Here is how you can get it done with only 3 exercises per muscle group.
When we want to build muscle in the traps we have to start with a deadlift. There is nothing more demanding on the entire back, especially isometrically on the traps, than this compound movement. Jesse has worked his way up to an impressive total on this lift and it has paid big dividends in the thickness of his upper back and traps along the way.
Next you want to include some power shrugs for a more explosive exercise and a dynamic option for building bigger traps and a thicker neck.
Finally, you want to be sure you try out the trap pulldown. This can be done either on a lat pulldown machine or at home with a heavy band anchored over the top of a pullup bar.
Next we move to the shoulders. If you want to get bigger shoulders you want to start your workout with a heavy overhead press. Here again, Jesse has worked up to an impressive total, especially given his bodyweight of just 150 pounds. The side lateral raises will work to round out his side delts and the face pulls will do an amazing job of building up the thickness of the rear delts.
When it comes to building a bigger chest you have to start with the bench press. Not because it’s the best at hitting the chest through every angle it’s capable of moving but rather because it can be loaded with the heaviest weight which will provide the overload needed to make it pop even in shirts. Either dumbbell or barbell bench press is great here.
The low to high crossover is the perfect compliment to the bench press because it allows you to get the adduction needed to take the chest through its full contraction. The dips on the other hand are great for building up the lower pecs and can be weighted for additional overload.
When it comes to looking good in any outfit, you want to be sure that your arms are developed and you are filling your shirt sleeves. Here we give you two biceps exercises and one triceps exercise but it could easily be the other way around. The selections are the alternating dumbbell curl for the biceps, which gives you a chance to focus in on one arm at a time for more concentrated development. The waiter’s curl is amazing at building up the biceps peaks. The lying triceps extension is the go to exercise for building bigger triceps by building up the long head of the muscle.
The midsection or waistline is always best trimmed by making sure you follow a proper nutrition program, but when it comes to developing the abs you need to make smart exercise selections here as well. The power-up is an explosive option for building up the upper abs. The hanging leg raise not only hits the lower abs but the grip and forearm strength needed to perform it will benefit you in short sleeves. Finally, the gymnast ab tuck twist is awesome at hitting the obliques for a more tapered looking waistline.
Finally, to hit the glutes and look good from any angle you want to be sure that you are doing squats. Add onto that the barbell hip thrust and a glute ham raise and you will be creating a rounded out backside that is both easy to look at and even more importantly, functional and powerful when needed to perform.
If you are looking to look better in everything you wear, and even when you’re not wearing anything, you have to still train with intention. Train like an athlete is what I say. You can follow a step by step program by heading to athleanx.com and using the program selector to find the plan that suits your current goals.
If you want more videos on how to build muscle and the only 3 exercises you need to gain muscle mass, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
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anyone else feel weird with the … at the end of sentences xD
Jessie Forgot Calves
He wasn’t listening.
bruh
Is there a video for worst biceps exercises ranked? I also couldn’t find the resistance bands video for triceps. Thanks!
When Jeff proposed to his wife,instead of kneeling on one leg, he started doing split squats to prevent muscle imbalances.
What do you mean? He got Jessie to do it.
Every video same comments
@Google Account lmao massive W
Hey everyone, I’m gonna show you the tips and tricks you can you use on how to properly propose and also how not to!!! Jesse will show you how to not to
I feel like Jessie and Jeff are slowly morphing into one person.
Except for the beard…
jessie is morphing into osama bin laden
Wait! That’s jesse?!
Been watching for years one of my by far favorite things is seeing jessies progress tho lol its like an on going easter egg like, the snail in adventure time, or the aliens in south park, rickety cricket from always sunny
“❌ *DONT READ MY NAME* ❌”
Hinges are also available in a row of a new song that he
Hello how are you
Seeing Jessie’s change is inspiring!
Honestly, I don’t think he made that amazing of gains over this period. If you’re talking about gains at least. I have similar gains in similar time and I’m not very satisfied
@MKraay lol you probably added fat, only thing he adding is pure pure muscle and for natties Even for beginners is like 1 lbs/3-4 months and half pound/3 months after beginner level crossed. It’s low as hell if u talk about pure muscle only
@MKraay tf you talking about, Jesse is doing solid.
@Bruh chaddeus newbies can gain 2 lbs per month if you do everything perfectly. 1 lb per 3-4 months is once you get pretty advanced
@MKraay Dont compare to him. If you dont remember, he has a medical condition due to which he cant push hard. His gains are impressive considering that! >:D
the chemistry between these two is incredible
Still wondering when the buddy cop movie is coming out
@Hirnlego999 Buddy coach, FTFY
@Hirnlego999 Fat is the Crime. Diet and Cardio is the time.
Jeff’s Next video title: How watching Jesse is killing your gains.
Adds “actually”.
Jeff knows the secret that women love rear delts. That’s why he’s been hipping us to the face pulls all these years. Always looking out for us!
Hipping
@Wilford Brimley he just hipped us to the word hipping
Lol
FACTS
When jeff exercises his brain, he makes sure to only do even numbers in math to prevent cranial imbalances
@Pookz if all else fails he can do math with a paintbrush and colours to get that mental symmetry workout lol
@Pookz exactly this. Just shows how urban legend type stuff can stick around for a while
This actually made me laugh
He also uses imaginary numbers. Remeber that you need to work not just the horizontal plane nut the veritical as well.
Im sure we will see some some sagital math comming up soon
Gotta work left and right brain equally to prevent imbalances. Heavy STEMM classes with a superset of Classical art lessons.
I’ve been doing “trap pull-ups” ever since lockdown and completely forgot to try them on the cable machine since gyms opened!
Jesse has to remember one thing, with great gains comes great responsibility.
He’s closer to a Chad than we’ve ever seen. Next thing he’s banging all our chicks.
When I started following Jesse was at my size, now he’s fcking jacked, how… Damn, Having Jeff Cavalier as a personal trainer sure has benefits…
He’s not jacked…but he’s lean and looks great
well you have all the info to get those gains for yourself thanks to his videos!
@Carnell Johnson His jacked for his genes.
Jesse getting jacked has to do more with Jesse staying consistent then it does with Jeff being his friend and trainer. Give credit where credit is due.
Jessie’s transformation has been interesting to watch. He looks great!
Jesse has come a long way both physically and mentally. His confidence has risen to new heights.
When things were at their very worst:
2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid – repent, accept Lord`s Hand of Mercy.
Scientists will say it was a global illusion.
Beware – Jesus will never walk in flesh again.
After WW3 – rise of the “ man of peace“ from the East = Antichrist – the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way.
Don`t trust „pope“ Francis = the False Prophet
– will seem to rise from the dead
– will unite all Christian Churches and all Religions as one.
One World Religion = the seat of the Antichrist.
Benedict XVI is the last true pope – will be accused of a crime of which he is totally innocent.
“Arab uprising will spark global unrest – Italy will trigger fall out”
“The time for the schism in the Church is almost here and you must get prepared now”
The Book of Truth
@micha gabo you need help, please seek the advise of a certified medical practitioner
@micha gabo I know Jesse’s intros are kinda lame but it’s not all that bad, yeesh.
Jesse’s cheese is hilarious and a great strategy through an intense rehab PT neuromuscular journey that could otherwise just be depressing and frikkin demoralizingly hard. And damn he’s HUGE from where he started. Happy for him, holy crap, dude. Jesse is true hope for skinny dudes recovering from medical stuff like me.
In the old videos he was so awkward infront of the camera. But that might be part confidence and part experience.
Lmao Jessie makes me laugh, he definitely funny af.
Jesse, you look fucking great, man. Things that stood out to me: your back in those face pulls, and your biceps.
Looking dap, too. Nice work
Jesse’s cheese is hilarious and a great strategy through an intense rehab PT neuromuscular journey that could otherwise just be depressing and frikkin demoralizingly hard. +Damn he’s HUGE from where he started. Happy for him, holy crap, dude. Jesse is true hope for skinny dudes recovering from medical stuff like me.
When Jesse passes Jeff in physical stature, I’m sure Jeff will feel a sense of accomplishment as his trainer.
Never gonna happen because Jesse is natty