If you want to get big
If you want to get big and strong you must do one thing in your workouts. You have to remember to make progressive overload the guiding principle of your training. You simply cannot force your body to build muscle if you are keeping the status quo on the effort you are putting into your workouts. In this video, I’m going to dispel the myth however that progressive overload means simply adding more weight to the bar. There are many more ways to achieve this, and in doing so, many more opportunities for you to build muscle and get strong.
That said, it is important for you to first identify what your specific goal is. Are you looking to just get strong, just build muscle, or both? They both can be accomplished simultaneously, it just means that each will be compromised somewhat along the way. We can minimize the compromises if we know how to get big and strong the right way.
To illustrate the differences in approaches we are going to take a classic bodybuilding exercise for building bigger biceps like the dumbbell curl and pit it up against one of the most classic and effective compound lifts - the deadlift. As you’ll see, many of the techniques can be applied to each lift in a slightly different application but with the same end goal.
We know that the easiest way to create progressive overload and build strength and muscle size is to do exactly what we said however and add weight to the bar or dumbbell that you are lifting. As strength increases, often times, so too does muscle growth albeit at a slower pace (especially at the beginning of your training).
Next we can increase overall volume as long as the volume is of sufficient enough intensity to push your body to adapt in the form of increased muscle size and strength. The key here is to not confuse junk volume for effective volume. Lifting sub maximal weights that are greatly beneath your strength capacity is not going to trigger enough of a response to get either stronger or bigger.
Which brings us to effort level. Not talking about intensity as defined in the realm of strength as a percentage of a max but rather simply about the amount of effort you are directing into your training. If you are lazily lifting your weights rather than attacking them with a focused intention, then you are likely leaving many gains on the table and missing an obvious opportunity for overload.
We don’t always have to focus on how much we are lifting to ensure progressive overload. We can focus on how long we rest between sets that we are performing to achieve an progression as well. If your sets and reps are the same and the intensity is consistent but you decreased the rest time between sets by even just one minute, your second workout would serve as a form of overload and drive positive adaptations.
Range of motion is another way we can increase the effectiveness of an exercise from workout to workout without having to change the amount of weight on the bar. Performing either a deficit deadlift or a one and a half rep curl are going to increase the travel of the bar or dumbbell respectively on every rep and therefore create more work for the muscles you are training.
The range itself however does not always have to be lengthened. You can increase the “effective” range by taking advantage of accommodating resistance and overlapping strength curves. The inclusion of a band on a dumbbell curl or chains on a deadlift will help you to better match the strength curve of the exercise for a longer part of the range - thereby increasing it’s overall effectiveness.
Speed and momentum are also methods that can be manipulated for overload and are discussed in more detail in the video.
The key is that thinking that adding more weight to the bar is the only way for you to achieve progressive overload and get bigger and stronger is a myth. The schooled strength coach will be capable of steering you away from this and show you how not only to increase your lifting capacity but also to build size and strength through other methods.
If you’re looking for a step by step program for building bigger muscles and getting stronger, you can find them at athleanx.com via the link below. All of the plans are presented in a step by step, day by day manner so you can follow along and make sure that you never miss a beat on your way to making improvements and training like an athlete.
For more videos on how to get strong and how to get big muscles, 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.
Build Muscle in 90 Days - http://athleanx.com/x/my-workouts
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Getting big is the easiest, do 4 sets of 8, 4 different exercise for one muscle, 2 muscles per day. Shoulder/bicep. Chest/Triceps. Leg/back( lats included). Do 100 sit ups every time at the end , also at the end one day traps one and day forearms, 2 sets of 20 , 2 different exercise. The key here is 4x8 (hypertrophy/ strength).?
Jeff your a great trainer. Respect man!
That was a great video! The knowledge you shared was great! It’s helped my training! I feel stronger and fitter after following that video. I have reconvened it to all my mates! And included it in my judo classes: best trainer on you tube by far’
How is 30" 10% more than 28"?
haha good intro with Jesse yelling about giving you gains haha
Add a band to your dumbell workout..... This dude is a beast
5 Mass Building Exercises
5 Mass Building Exercises You're Not Doing - http://youtu.be/sA1Wqab9Lx0
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Too skinny? Want to get bigger? Today, Troy Adashun joins us to talk about the science of getting bigger. This is part 1 of the series.
Troy shows us how regardless of your genetics, there are only 3 things you have to get right to build muscle mass fast.
In this video, he covers these 3 major points, which are:
- The 3 main ways to train to build muscle
- Your anabolic calorie surplus
- The X-factors to maximize anabolic hormones
He also takes on a trip to BodySpec in Los Angeles, CA to use the famous DEXA scan (DXA scan) machine to measure all kinds of cool stuff, like body fat percentage, lean body mass, total mass, fat tissue, lean tissue, bone mineral content, etc...
Troy shows us his total body weight, along with all of his DXA Scan measurements, so he can put his muscle-building protocol to the test and see how much muscle he can pack on over the next few weeks.
Watch Part 2 Here: http://youtu.be/sA1Wqab9Lx0
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Welcome back, Troy! Glad to see you.
This is awesome! Can't wait to get that Hulk Juice and get more gains! Nice tips on getting bigger! My bro Troy!???
The three steps are to
Can u dunk troy ??
Lmao brad castlebarry in de back
By popular demand, 5%ER
By popular demand, 5%ER Big Dru goes grocery shopping at Walmart for cheap bodybuilding meals. Are you trying to get huge but just don't have the $$ to eat 6 to 10 meals a day? Find out how to get big on a budget!
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Good video but 120 a week ain't cheap lol you could definitely get more bang for your buck at Costco and shopping at the 99 cent store
Only 5% of this list was nutrition. Haha, Nah, for real good post.
Rich piana got dark. Right babe??!!
Best bulk shopping video out there?
Ground beef, pasta sauce and pasta. So basically getting big = eating a shitload of spaghetti.