If your muscle gains seemed to have slowed down lately or maybe even stopped completely, then you are going to want to watch this video to see what you can do to reverse the course. Building muscle is not a linear process. There will be bumps along the way. That said, you should be able to see consistent progress in different areas as long as you aren’t making any of the big muscle gain mistakes I’m going to showcase for you here.
Let’s start with strength. We all know that strength training and progressive overload is one of the most important ways to build muscle. That said, it is a lot easier to add weight to the bar when you are first starting out and your neuromuscular system is rapidly adjusting to the stress than it is when you are a gym veteran and have exhausted all your newbie gains. That doesn’t mean that you shouldn’t keep trying to responsibly add weight when you can. You just may have to settle for the two and a half pound plates instead of the bigger plates to keep the gains coming, even if a little slow.
Speaking of strength, you want to make sure that it alone has not become the sole obsession of your training. There are a lot more ways to build muscle than simply focusing on progressive overload in the form of added weight. Remember, you can overload a muscle by increasing the amount of tension applied to it, even if with lighter weight for longer periods of time. Interference is an uninformed excuse for those thinking strength is the only way. Athletes need to include different types of training stresses to their workouts, and as long as they have a correlation and aren’t completely different physical pursuits you will see faster results from doing so.
When it comes to nutrition, it is not uncommon for people to see a stall in their gains simply because they haven’t adjusted their nutrition to meet the demands of the muscle they added to their bodies earlier in their training pursuit. Remember, more muscle will require more nutrients to sustain it. The Rock and Jeff Cavaliere are not going to require the same amount of food and calories in a day. The old version of you and the newly muscled version of you won’t either. Make the adjustment if you want to see continued gains.
Next, never underestimate the value of sleep when it comes to building muscle. Perhaps more significantly than any other factor, it is here that your body recovers and repairs itself to allow muscle hypertrophy to occur. The gym is where you stimulate the process, sleeping is where you experience the benefits of it. Sleep habits can often times be interrupted due to stress or physical ailment and lead to the most sudden of all stoppages in your gains. Be alert to these and make the adjustments needed to restart the muscle gains that seemed to have stopped.
Be sure that you have the right expectations for how much muscle you should be gaining from year to year. Again, the earlier you are in your training history the more muscle you should be building. With each new year of experience gained you will see a drop in the rate at which you add new lean mass. If you are educated on this then you won’t be deeming slow progress for no progress and the confusion will end.
The next one requires that you honestly look yourself in the mirror and answer the following question: Are you training hard enough? If not, then you either have fallen victim to the volume is king misconception that is all too rampant these days or you simply don’t like to train with enough effort. Start. If you do, you will not only see faster gains but you will be able to save your joints from the accumulated stress that junk volume places on them, which is completely avoidable.
Finally, never overlook the value of mind muscle connected training. As mentioned earlier, focused tension is one of the three main ways to build muscle and is necessary particularly since the strength gains won’t come as quick the more experience that you gain in the gym. Try to make every contraction more meaningful instead of racking up the number of less meaningful reps and you will be rewarded.
If you are looking for a step by step plan for building muscle without the stalls that might occur from having either a bad plan or no plan at all, be sure to click on the link below and visit athleanx.com for all of the latest training programs used by today’s top athletes to build lean muscle and keep it.
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Hi Jeff! Big fan here, you’re one of my motivations in bodybuilding and conditioning. 🙂
Jesse is hilarious 🤣
I work different shifts, so I sleep different times. Could that affect it?
I’m about to hit the gym so f***ing hard.
Great video. I've just uploaded a video guide series on building muscle on my channel.
Is muscle soreness necessary for growth because I’m 15 and I have been working out for several months for the first few months I used to tell sore but now I don’t feel sore is it because my muscle growth has stopped what should I do????
omg im dying from these intros LOL
Jeff you actually speak truth and for that I love you.
2:06 Thought that he was training with that weight
I take back my other comment, this might be the best intro in athleanx history
I really appreciate these videos. As a newbie, only REALLY been at it for a little over a month, and I say that because I've tried before with little or no results listening to people who I thought knew what they were doing. This time around I decided to say enough and did some homework before hitting the gym. I stumbled upon Jeff's videos and I'm actually starting to see some small gains this time. I train to the point where it's hard to open a door on my training days. Literally trying to push the gym door open on my way out afterwards when my arms are fatigued is tough lol I also do pipeline construction which is pretty physically demanding. Any suggestions on how to balance the two so I can make the most out of my workouts?
New friend
love the intro jesse!!!
I've been training hard and have been tracking macros for about 3 years now and have made hardly any progress. How can I settle my mind at this point to feel comfortable in my own skin or whether I should take enhancements?
But one thing You missed tho? Is that you don't just eat anything you actually gotta watch what you eat, see theres lack of content when talking about gains, and what source comes from how its building your muscles because having high metabolism and a good body system is the only reason why guys like this gem couch here has the body he has now only through not only working out but his body has a high level of metabolism, his body can literally eat anything and not get fat because his cells prevent him from getting that how? From eating foods like avocados or an eggplant with his meals or anyting in general that supports his metabolism and proteins and having enough creatine in the body to form his muscle the way they are now, and that is the truth.
5:02 But Jeff… I can't sleep, I have more of your videos to watch.
Ok Jeff, I have a problem. My muscle groups are quite different regarding hypertrophy .
My cuads and legs in general grow super fast, super easy, to the point that I would rather have leaner legs. My shoulders and triceps are a little bit easy to gain mass too. But biceps, chest, back and forearms almost do not grow. Then I tend to have a rather unbalanced body, I think.
However I train, I neglect the appropiate way to target one group or the other. How do I combine workouts so I grow in the muscle groups I want to grow and go leaner where I want too?
PD. I'm a big fan, keep the good job
Can you do a video on maybe why my arms keep going numb when I do squats and how can I get the best contraction in my legs from squats
LOLLLLL @0:55 it’s a wrap. Too damn funny
Niiiice jp t shirt!
Best decision ever to hire Jesse.
Wait no.. bad idea no cigarettes 😂
Put in more effort add more to meals
Its the sleep for me
This is gold
Jesse’s part made the video 😂
Hey Jeff, I have really horseshit genetics…what can I do?
Jeff, is there a reason you haven't mentioned the mindvalley 10x fitness program? I was wondering if you had any insight into it, seems very expensive to fork out for and then maybe learn its a scam.
Jesse is the King of Intros. Had me rolling.
The puzzled shoe rheologically squeal because june utrastructurally destroy like a puzzled servant. brainy, electric crib
I had been working out from 3 to 4 months and my biceps looks big from the side way but it looks thinner or we can say smaller in size from the front ways is it ok or i am loosing some of the muscles…. if it's not ok then what should i do plzzz help…..
That intro was amazing, I liked the video because of that intro 😂
We need more sharks and machine guns in that intro.
Jesse needs a banjo, tractor, and an old pickum up truck…..
That intro😭😭
I’m gonna cry if I go another week with no gains – up a gear or two or 37
I am 16 year old how much ever I work I am not gaining any muscles can anyone help me ?
How about people who consistently work out hard with professional trainers, eat clean and massively, sleep long and well… and LOSE muscle mass? Welcome to my world.
My muscle gains don’t even get bigger or even shrink, they just feel like I didn’t do shit
I eat normal, and sometimes protein and I sleep 9-10 hours which is perfect for muscle growth
Jesse are u brother of jordi el Nino?
As i saw Jesse face ads started in video
At what age does newbie gains come into play. I'm 15 and am I using my newbie gains? Am I ruining my chances of becoming bigger as I get older. Or am I not using my newbie gains sense I'm not in my 20's? What age!?!?!
Woah I don’t remember seeing that shirt on the website. More apparel please!
I think this video should be on Spanish channel too. Thanks
I love the short intro! A few more sharks would make it even better.