Use the same workouts pro athletes use to build muscle!
In order to add muscle mass you have to get stronger, that’s a given. What often goes overlooked however is just how hard it gets to keep getting stronger the more experienced a lifter you become. In this video I show you how to add muscle mass and size by incorporating lifting techniques that help you to do that faster.
Newbie lifters will likely find it very easy to add muscle size. Even hardgainers will make their most gains early on in their lifting since their muscles are not accustomed to the stress of lifting weights. Once those gains are made however, it becomes harder and harder to build muscle fast, which necessitates the use of more advanced strategies.
This rest pause tactic I show you works best in the 5-6 rep failure range. The reason is that you can extend the number of reps you can perform in this strength building range. If you normally fail at 5-6 reps of a curl using 60lbs, you can extend that to close to double the amount of reps using what I show you here.
The best part about this is that you can apply it to help you gain muscle in whatever muscle group you’re struggling to add size to. This technique will help you build muscle faster whether you are training your chest, biceps, legs or shoulders.
It’s muscle building tips like this that you can find in the athlean-x training program. Pro athletes are using this exact 90 day program to add muscle mass to better prepare them for their upcoming seasons.
If you want to learn how to add muscle without subjecting yourself to workouts that will leave you overtrained, then I would invite you to check out the A-X program.
For more workouts and videos on how to gain muscle fast or just add more athletic muscle to your frame, subscribe to our channel here on youtube at
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A video with less than a million views?!!!!
the intro never changed 6 years later lol
2019 anyone?
Thanks bro ur the best I ever came Across much learnt n much gratitude u should b awarded
is it like a tabata ?
Should beginner lifters do this?
I'm gonna try this tomorrow
please make a video on haw to increase testosterone levels with exercise.
hello jeff im trying to train for mass could you please give me some tips on how I should do it and with heavy weight or not
Reminds me of HIT training. One max-intensity set using the rest-pause method.
I got bigger by just watching this
this goes against the perfect thecnique shown earlier of the contraction (lock the elbows) and the right deceleration movement down. can you pls explain??
Say..I do chest training using 4 exercises, at the moment 3×10 hypertrophy rep range. Should I utilize this rest-pause technique on all of my chest exercises and all sets of those exercises ? Because, as I can imagine, that's a really huge overload..
Killin' it!
I need some advice guys! When do I start adding more weight? When I can do 10 reps in the FIRST set or when I can do 10 reps in the THIRD set? Thanks!
Doesn't that weight while you're holding it during rest stretch your muscle? Which is what you don't wanna do during a workout right?
Im going to give this a try tomorrow.Tomorrow is my shoulder day.Ill post the results.results. Ive been impressed with what I've heard so far.far. Im always looking for new ways to improve my lifts.
well, i'm not so sure about all this strength=mass thing… if this was true, then all the powerlifters would be better looking than bodybuilders… some of them have girly arms, while they are able to lift heavy as shit with those girly arms.
I've been using this for the past week. There is a noticeable difference, especially on days when my rep range is 20-30. I'll pause around 20, count to 15, then keep going. Depending on the exercise I may have to set the weights down for the 15 seconds, but some I just hold them. Thanks for this!
That's exactly what i do and it works great.
Just started the program 2 thumbs up.
Sounds cool but what would you do the next time? You did that with 60s you said? So you use the rest pauses and that's cool but what would you do the next time to progress if you're using this technique?
Jeff i always thought if you don't work to failure the muscle filaments will not adapt to the external training stimuli to promote growth?
I've watched mike Chang,hodgetwins,yoelliot, all three are pretty good but athlean x has to be my favorite of them all. Jeff's like the scientist of bodybuilding.
If you guys are happy with the channel, grab the Athlean X Program. And also the supplement bundle. It's everything you need
Thank you guy. i'm try to gain my muscle too.
Awesome tip, Jeff. I tried it with curls and shoulder presses (the bar on the lever) and man did it change how I can progress with my weight range now.
my mind..so blown
How did this work with bench press?Should I lay down the weight after few reps?Or just hold it?