The Smartest Way to Build Muscle (100% NATURALLY)
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- Опубликовано: 5 фев 2025
- If you want the smartest way to build muscle 100% naturally, then you have come to the right place. In this video, Jeff Cavaliere and Jesse Laico go in depth into how to build muscle naturally and what it takes to do it. Remember, it’s not just what workouts you do, but how you do them that matters.
It starts with the most common question that I get when someone new to training and that’s what does the workout look like? Basically this comes down to what split should they be following. This is dependent on what the available time someone has to actually train. I can give a split that builds muscle whether it’s two days a week and all the way up to 6 days a week. This can come in the form of total body, upper / lower, push / pull / legs, or even an educated bro split.
Next, it comes down to exercise selection. When it comes to build muscle 100% naturally, you need to avoid exerphobia, or the fear of a particular exercise. This usually comes in the form of avoiding compound lifts. However, there are 6 exercises that I think are a staple of every program and are based on Arnold’s golden six. These exercises include weight chin-ups / pull-ups, barbell curls, squats, bench press, deadlift, and overhead press. These are the biggest bang-for-you-buck exercises that will help to build strength and size at the same time.
One thing that you want to avoid when it comes to your workouts and building muscle naturally is the use of correctives. These are designed to help fortify your body against injury and breakdown, helping for training longevity. Remember, it doesn’t matter what the next week, month, or year looks like - rather, I’m looking to see how your perform 10 years down the road, and whether your body stays healthy and operational over the long term. Some correctives that you likely want to include in your workout program include face pulls, reverse hypers, hip band mini ladders, band pull apart, angels and devils, and clam shells.
What about “other” exercises? These include accessories and exercises designed for nothing but building muscle. I recommend you find complimentary exercises that based on available equipment and natural athleticism.
It also comes down to the plane of motion, performing exercises in a vertical and horizontal fashion, separately. These exercise choices will lead to greater hypertrophic benefits and keep you moving through different planes of motion. You also want to focus on muscle function bias, as many muscle groups have multiple functions - think of the chest! You not only have the action of pressing, but also adduction. Training each function will help to lead to growing more muscle.
You can also address muscle weak points. If you have a weak or underdeveloped upper chest, you will want to include upper chest dedicated exercises. This can be in the form of one function if you have available time or even an exercise that combines functions, like the low-to-high crossover which follows the direction of the upper chest fibers and also includes adduction. Exercise variety also can be a method of keeping interest in a workout program as performing the same exercises day in and day out can get boring and lead to a disinterest in continuing training.
Now, when it comes to building muscle 100% naturally, you have to include muscle building techniques as well. For example, training to failure is extremely important to build muscle. There is also the newfound craze of training in the stretch position with partial repetitions. I think this is a problem for building resilient muscles as they don’t take the muscle through its full range of motion. Not only that, but the extra gains that are achieved through this technique is negligible.
Watch to the end of the video to see what other concepts are important to building muscle naturally.
Build Muscle 100% Naturally - athleanx.com/x/...
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1:10 Training Frequency.
5:45 Exercise selection.
10:25 Structure for exercises
10:50 Overcoming strength plateaus
12:20 Fortifying the foundations
13:40 avoiding exercises
14:40 corrective exercises
19:30 Complimentary exercises
23:00 Weak points
23:30 Variety
24:40 Sets
27:15 Load and Intensity
30:30 Training to failure
33:45 Thoughts on lengthened training
36:30 Different techniques/ Mike Mentzer approach
37:45 effective reps
38:40 How often to train to failure
39:39 Cardio and conditioning
41:10 Sleep, hydration and stress
42:40 Motivation
43:50 Nutrition 
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1:10 Training Frequency.
5:45 Exercise selection.
10:25 Structure for exercises
10:50 Overcoming strength plateaus
12:20 Fortifying the foundations
13:40 avoiding exercises
14:40 corrective exercises
19:30 Complimentary exercises
23:00 Weak points
23:30 Variety
24:40 Sets
27:15 Load and Intensity
30:30 Training to failure
33:45 Thoughts on lengthened training
36:30 Different techniques/ Mike Mentzer approach
37:45 effective reps
38:40 How often to train to failure
39:39 Cardio and conditioning
41:10 Sleep, hydration and stress
42:40 Motivation
43:50 Nutrition
The hero we needed!
Legend
WOW. Thank you...
God's work 🙏
Thank you!
Im 103 and still gaining muscle! Been watching Jeff for about 30 years
But do you do face pulls everyday?
First of all...youtube didn't exist 30 years ago. Lol. You're hilarious
@@kimmaclean3234hahahaha
i been watching jeff for 2 weeks and could able to do deadlift 1200pounds in 8 reps
That's amazing!
I have been using your methods and advice for three years now, I went from skinny fat to totally ripped. I'm totally natural, 50 years old and lifting right along with the heavy lifters. My friend was saying 'damn, Sean you got some Jeff Cavalier biceps' and it made me think to thank you. Thanks, you and Jesse have inspired me on so many levels. I found myself at the gym and have never felt more alive.
the fact is him and most youtubers instagramers trainers still using ped trt for their selling job
Hey Sean. Congrats on your results. Which program are you into? Or have you been through? Do the programs offer multiple workout frequencies? Meaning are there 2x week but also 6x week plans?
Been watching AthleanX for 10+ years it's the reason I'm still lifting in my 50s.
Same here!
Same Here, Athlean X saved my Shoulders, Thank g-d for FacePulls
Guilty, same here.
Awesome, sadly I haven't since COVID lol.
Don't EVER stop! 💪
We want the nutrition video and we want a 10-20 minute full body mobility video !
And a vegan version 🥸🥸
Dude has being ripped af since his first video, that's more than 10 years of muscle, evidence speaks volumes, so lisent to good'ol Jeffie
Consistency and patience are the real keys to building muscle naturally. Jeff’s no-BS approach is a breath of fresh air in the fitness world!
It is SO CRAZY how I just watched a video of Jesse’s posture video shot 7 years ago and your guys are still making videos together, working together and MOST surprisingly, you don’t look like you guys have aged at all
THANK YOU JEFF... It's not possible to explain how much you have helped my training over the last decade - and helped me get back to weight training after shoulder surgery this year. And now that my 15 year-old nephew got his first gym membership I told him "Athlean X is your best available resource - always check with Jeff first, and ignore anyone who contradicts him".
Discipline starts when motivation ends
This! 👏👏👏👍
I subscribed Old School Iron program from his site and that is exactly what he talks about. Step by step, build from the basic. One of the best of his program. Hidden gem.
Jeff changed my life. His information and the way he presents it is the best way.
I just discovered your channel 5 days. Within 15 months, I will be a stronger and a healthier 60 years old woman, thank you!
when i started training at 22 yo. i did the Bro Split, 5 workouts a week (Sat, Sun rest). every 6 months i changed the exercises to avoid the plateau. as i got older, the change-up period became every 4 months, then 3 months. and then after 40 yo. i felt my body wasn't really responding to the Bro Split, 5x a week. my body would severely fatigued after 2-3 months of training that it manifested into a depression where i just wouldn't get out of bed all day (got up only to go to bathroom or eat). i needed a few days off to reset. so, i changed the training regiment to full-body workout and PPL to this day (i'm now 48). i started with 1:1 training frequency (1 day working out, 1 day rest, repeat). my body responded well to that, but it makes the scheduling complex with other things in my life. i also felt 3x a week frequency is too low, so i do 4x a week (Mon, Tue, Thu, Fri working out; Wed, Sat, Sun rest).
Loving the longform convos. Keep them coming! Yes to a Nutrition video!
I'm a 63 yo former professional athlete and I still train hard and play hard, 6 days a week. I have been a fan of the Arthur Jones Principles of Strength Training since the 70's. Your discussion of Momentary Muscular Failure (MMF) and intensity is genius! Well Done! I enjoyed it very much! I currently train in a CA gym (Crunch) with 39,000 sq ft of equipment, so Im lifting in a room with 150 people sometimes; at any given time 40% are staring at thier phones and me and a few other people are the only ones sweating. Im doing pushups between machine work and sweating drips on the floor, nobody else is driping on the floor, Intensity is sorely lacking.. 60% of the guys with big arms have scrawny legs... Thanks for the video!
Jesse is the man. He had just started with y’all when I started working out in college and I would almost try to compete with him😂 I made it like 8 months and then didn’t touch weights for a few years. I just started back up a month ago and it’s crazy to see how far Jesse has come!
Been following you since October 2021. This stuff works, just listen to the man. Best RUclips channel.
Thank you Jeff and Jesse! I've been training for 12 years without any injuries thanks to your videos. I always come back to the channel for a re-alignment, so to speak, to make sure that my understanding of my body and workout regiment isn't skewed and that ego has no part in my lifts. One thing that I've always hated are pull-ups, which is why I'm going to start to incorporate them more in my workouts. Cheers from Bulgaria!
Removing carbohydrates wrecked my energy levels and started to deplete my muscles in a way like no other. I tried it for 3 weeks and got really slim really fast but it was disastrous for my recomposition goals, I found it's relatively easy to get skinny, what's hard is building muscle and losing fat at the same time. The trials and tribulations gentlemen. Enjoy the content. You are inspiring to us all man.
Coach maybe do the next ones somewhere without such an echo 😅 but thank you for the education 🙏
This video was perfectly timed for me. I've been training with your programs for years and have gotten excellent results and am largely injury free. I recently decided to retire from the career that was killing my soul and do personal training full time. I've gotten my CPT cert and have taken on a few beginners for free. This video gives a comprehensive take on how to program inspired by the same AX principles that have gotten me such amazing results. I 100% want you to make that long nutrition video. Thanks Jeff for all you do.
I’d recommend to try the old school iron program that include everything he said in this vid
That's great, no-bullshit information. You can tell that Jeff really cares about helping people get the info they need to reach their fitness goals and be healthy.
I just hit 53yo and in the last 2 years I had heart ablation surgery and 2 inguinal hernia surgeries. When I had my 2nd hernia surgery around April of this year I had hit 294'bs; 5'11". I am now able to move without pain and have the endurance to push and maintain activity without other discomfort. I got back into the gym July of this year and after 3 months I've dropped 30lbs and continue to make progress. (I have made changes to how I eat and not so much as what I eat)
After three months of focusing on cardio I am now shifting into weight training. My current cardio routine is 30m rowing targeting 210 split as a baseline for my pacing. If I blow it out and fail to hit 20m I come back at the end of the day and target that missing 10-15 with a different play list. Music is a beast when working out and it makes all the difference for me when doing any kind of cardio routine.
Thank you AthleanX, you've helped reinforce my good practices while curbing some misconceptions. I workout with a fluid type of routine where sets are not static in weight nor reps and always work to muscle failure. I target about 75% for a strenuous success with 25% being a push to fatigue. I approach this organically where my routine is altered by the needs of that day. The rowing machine helps make this process fun.
Fun, something we kind of forget why we do things. The more fun something can be the more we get invested in that activity. Music had made a massive difference for me to really get energized during the work out and wearing headphones with music blaring I take notice of the occasional looks I get when I'm in the middle of an intense workout; assume most of that is due to the huffinf and puffing, groaning and grunting, and other random noises.
Being spent on the row and winding down, Immigrant Song comes on my playlist...and I'm right back at it!!
This was very long… but very beneficial for my stage in training. For context 6’2 120kg builder of 20years, 38yrs. Have now been at the gym for 1 year beginning to see muscle definition and growth. I do 4-6 days a week and have done since the beginning, on my 3rd now compound based routine, this was spot on what I needed without realising it I watch instructional videos on the rowing machine 20min (250ish cals) before each session, I’ve now watched many of your videos they seem to complete the equation that little bit better than most, and this specifically is what I needed as I’m at a point some days regardless of raising the weights or reps most of the time I’m sore 2days later which is perfect for the 6 day routine chest/tris back/bis legs. Some days though I’m just not feeling as sore as I expected, potentially the variation of intensity should solve that, I’ve been leaning towards that anyway but this sort of just made it click.
The nutrition video would be great. I’ve fine with limited carbs healthy eating etc. my issue I believe is the quantity possibly timing. Work makes it hard as I have to smash lunch down in a couple min otherwise I have to get back on track which is a waste of time. Breakfast I eat only because my pt said I have to, but I don’t like breakfast foods at all, so a smoothie is as good as that will ever get. Problem I have is haveing something for dinner that actually fills me up or could stop me from just eating too much, vs adequate protein consumption etc, I don’t really eat carbs at night at all just a ton of veges and a chicken breast. Stir fry.. on broccoli. I very night. Luckily I’m nuts enough to not care about variance. Foods just food and I’m cheap.
Absolutely a comprehensive nutrition video would be most appreciated. Thanks Jeff.
Wow, thank you Jeff and Jesse. It's great info, my favorite yet! Please do the nutrition next! My husband and I 59 & 67 years young have been on off lifting for years. This year we started healthy keto in Feb with intermittent fasting and have both dropped #40 to #50 pounds. We would love to be able to lift into our 80's and beyond.
Definitely make a nutrition video like you mention you may.
I can definitely use some timestamps on these long videos
you can also make them yourself and for everyone else.
Or just enjoy the video.
Pretty outrageous for a channel with nearly 15M subs to not even include timestamps in a 50 minute video
No can do lil man
Check out the comment below this one. Some legend did it an hour ago!
Love these longer form videos! Short and sweet is too short when it comes to this amazing knowledgeable!! I love listening to Jeff and Jesse, thank you team Athlean for all you do!! ❤️
This is a masterclass; thanks for sharing such valuable information!
Jeff it’s nice to see a professional talk openly about their training restrictions due to injury, makes me feel a lot better about my own, thanks 🙏
The best fitness channel there is, hands down
Yes, would really like to have the video on nutrition. Thanks Jeff!
A Must watch! You are killing your gains by not watching at this!! Thanks Jeff and Jess!!
The OG science based coach
Good to see your new videos pop in me feed after all these years just after registering in a gym today for the first time in 3 years
❤❤❤ perfect. Fabulous... This video is exactly what I needed at this particular time I needed to get a real foundational understanding.... This is just a terrific video.... I'm writing all this down and I'm going to take it on paper to the gym with me tomorrow fabulous thank you so much
Love this video! The part about training to failure really resonates with me. When I’m on rep 9, I feel like I can push past 12, but as soon as I hit 10, the weight suddenly feels heavier, and I barely make it to 12. Realizing this, I started adding more plates or heavier dumbbells and can still do 12 reps-it amazes me how much the mind affects the body.
Also, I love training, but I’m focused on my entrepreneurial ventures and don’t have as much time during the week. Do you have a program designed for people who can only train a few times per week?
I have been training with your programs for the past few years and I love them all.
Thank you for everything you do.
Love this long form chat!
Nutrition video? Yes!!!!!!!! I enjoy all of your content, but this was the first video I felt could easily be a universal share. I bookmarked it, sent it to my family, and shared it on social media.
Brilliant video, much appreciated chaps! This was like a 1 on 1 session, dropping knowledge bombs 👍👍 thank you very much!
Thank you Jeff for being an all natural example of fitness and health. I'd actually say natural is the only way to achieve physical health and fitness. I really have no respect for all these drugged up influencers. Admittedly, some can be entertaining, but that's about all they are to me; a little entertainment. They're not role models in my opinion. Hard work, consistency, and a respect for the human body and getting the most out of it is definitely the way to go.
This was FANTASTIC discussion. As always, way to bring it down to a "doable" plan.
Hey Jeff, I’d love to see a video on the smartest way to approach cardio/conditioning for someone training to build muscle. I see a lot of cardio workouts on the channel but I’m a little unsure of where to start, would be great to have your input. Keep up the great work!
When it comes to motivation what worked for me was remembering to put what I want MOST before what I want NOW.
Obviously everyone's different, but that simple check-in really helps me get my ass into the gym on those cold dark winter mornings (greeting from the UK btw) and stops me making silly food (and beer) choices when I'm bored.
Super Jeff and Jesse. Thanks for sharing 🙏🙏🙏
Great info! I'm 75 and still adding muscle, thanks to the advise in your videos!
Jesse, please give us the list of your training music. Most of the music suggestions on Spotify are disco, rap, or screaming idiots.
Great video full of information. I made notes during this video. Please make more videos like this one.
LETS GOOOO!!! THANK YOU
I was just about to order fast food when this video hit my YT
Do you like sports 💪🏻
@@belikewater3627😂
Yes
That fast food diet ain't gonna help you reach your goals.
Looking forwards to watching this, apprentice the new vid!
This is my favorite video of yours so far. Thanks for all of the wisdom. I’ll be applying it to my routine immediately. Since you mentioned it, I’d love to see a video on diet.
Thanks for all your videos Jeff, they are very useful, I would like to know if you have a foundation workout video or the corrective exercises, I was looking for it, it would be very helpful
Great video as always, I have been following your programs for years now. I have been having to start over from square one numerous times due to numerous injuries because either I get injured from work or just all the different sports I take part in.
I liked your reference to food, I have been plant based for 2.5 years. I have found that being vegan has worked the best for me to keep my cholesterol levels in check. I have recently discovered that high cholesterol was something I was born with as it explains why I have had high cholesterol my entire life. So carbs are a natural part of my diet. I cannot consume dairy due to severe allergies related to it. I do eat fish usually only once a month but sometimes a bit more. I try to eat lots of beans and tofu. When I have tracked my nutrition with Cronometer, I usually get 1.2 to 2 grams per kilo. I have found that consuming vegan protein smoothies on workout days have been very beneficial. I don't unsually consume protein smoothies on my days off because I have never been certain if it is a waste and at the same time I don't know for sure if too much protein is bad. However, protein seems to help recovering from injuries so try to even do light workouts while recovering
I am open to any recommendations of what to do differently.
Thx
great video guys. talking about building muscle and jeff displaying those outstanding , eye catching biceps . the perfect resuts of his training techniques. love it . 💪💪💪💪💪💪💪💪💪
Crazy low body fat helps a ton as well
I liked the discussion a lot, putting thorough concepts. and yes please for nutrition and supplement video.
Thanks for all you do
I loved this video, please keep them coming. Thank you so much. You are my motivation with all the knowledge,It’s on point.
Nice videos guys. Having pictures of the exercises you mention would make these videos more meaningful.
I love longer videos! Bring them all! 👏👏❤🇧🇷
Lot of good overlap here with some of the stuff Dr. Mike has been talking about recently on RP, and overlap on all this stuff always makes me happy. I think in addition to correctives a focus on good technique would also be really helpful. Maybe you talk about that in depth later in the video and I didn't get there because I had to head to the gym.
Great video so far. Gotta come back to it later 😀
Great work, guys! My favourite video of yours maybe ever. Appreciate it !
Would really love to see how pre teens and teens should approach the world of fitness. These kids have a gold mine of data to them.
thank you very much for this video, i spent quite some time in this channel and this video is a real quality sum for lots of basics
Nice video as always Jeff, have you ever considered on writing a book? It would be nice for the community to learn about this topic and prevention on injury/pain in workout curated by you in a book format, keep up the good work!
Would love that whole video on nutrition! Thanks for the informative deep dive.
Great video. It's very much true that you don't have to lift ever increasing numbers on the weights to achieve your goals. Really, as Jeff so often says, it's about your nutrition, and most people over 35 eat like sh**, every day, without a second thought. Everything in this video is gold. Stop buying your food in a box, stop drinking alcohol like a fish, that will be the start.
I think the biggest problem is most people simply eat too much. I know someone who has been eating super strict "healthy" for decades but is still overweight because he just wants to be super full all the time.
Great video, thank you. I am going to watch it again tomorrow...and maybe the next day.
Can you make an updated “Rest days” video? I’d like your today take on how to rest properly and what to do or not do. Plus a good set up on training days per week and muscle groups 🙏🏻
3:27 "I had a life outside the gym" LOL 😆 (He doesn't now... & nor do we)😇
But was that life outside the gym going to give is the gains though?
Mood of being in your 30s
48 minutes of Jeff talking - no way this day can get any better 🥲
Beautifully timed video. Thankyou 🙏
im still waiting for a series on workout periodization. explaining the transition over time between volume, frequency and intensity for max muscle gains and different approaches on how to do sets for each exercise (feeders, top sets, backoffs).
Love these in depth videos. Changing things up can keep it fresh. Currently in month 2 of all American muscle program. Will see what athlean x program I’ll do next once done
These long form videos are awesome
Great video, Jeff's insight into psychology is very interesting, he understands the anxiety disorder "atychiphobia".
This is #1 reason why people's routines are not effect for them.
I’d love a full length nutrition video. Especially one emphasizing the process of protein synthesis and how to pair foods to get all 9 amino acids
Thanks for the vid!! Yes, a similar longer version on the meal plan would be great!!
This was great information. Still quite a bit for me to process.
I’m 53, and used to work out a lot in my late Highschool and College Years. You provide great information that I trust.
I’m not sure where to start at this stage of life.
I feel like a beginner.
I don’t feel comfortable going to a gym. Especially for exercises I dislike and / or not sure how to do. I have occasional lower back and sciatica issues too.
What’s a good starting point for reps and sets? And do you go to failure whether you’re focused on increasing strength or not? Do you pick a weight for say curls that you know failure will be at rep 5, or rep 8, etc.?
Thanks Jeff, this was great - very informative/helpful!
Thank you for sharing all your knowledge
63 and all natural here!🙋🏼♀️Age is no hindrance if you put in the work.
Even if it's 1hour long, We know it's going to be a meaningful and worthy video to watch.
Thnaks our trainer
🙏
great video, thanks been with you for MANY years (+10 and possibly 15 - I'm 72 now and still going strong, thank God)
Excellent video! Would love a similar video on nutrition! 👍
Hey Jeff... I love ur channel... Ive gained so much knowledge and size focusing on form and reducing reps while increasing loads.. THANKS 4 THAT!!!! Question: can i lay on the ground and work my rotory cuff with a dumbell.. I have a left shoulder pain and want to make sure I am strengthening it instead of hurting it long term.. Thanks a mil in advance
Jesse.. ur a great inspiration for all those (use to b me)skinny guys starting out
KEEP IT UP GUYS!!!!!
Fellas!! Love you guys man lol. You may have already done so , but is there a perfect corrective's workout to go along with the other perfect series
Such great, comprehensive information! Thank you!
love your videos man, amazing positive energy !
You guys are great! Keep up the good work.
Thank you for the in-depth discussion; it was stimulating for me to think about ways to make my routine (currently focused on calisthenics) more diversified and effective. I have two ideas for the future videos. First, I would love to hear science-founded opinions on the use of microbiota complexes as a supplement. Second, I would like to learn here if the diet with the split protein/carb/fat 40-40-20 is something sustainable over the years for a regular guy going to a gym/sport 3-5 days/week just to be in shape and for a boost. I am trying to implement the 40-40-20 split in my diet but find it difficult - I cannot eat so much protein daily. I feel comfortable with the protein/carb/fat ratio at 30-40-30, but I am not sure if such a split has adverse effects in the long run. I would appreciate your thoughts on splits in the diet.
Thank you for your advice, you have helped me in my training
Definitely would like a long nutrition video.❤️
Now this is an episode ….❤ perfect .
Great video, keep up the good content.
Great stuff Jeff! 💯
Love your content! 💪🏼
5 days a week is what I train and it alternates between lift/hiit and core then circuit training with a burnout and core. Monday is Chest/back, Tuesday quads/calves, Wednesday back/triceps, Thursday, glutes/hamstrings, Friday is shoulders.
Love this video. Waiting for the nutrition video
Incredible info. Keep it coming!
Hey Ath-X crew, love you guys! Can I request a video on a complete correctives routine to incorporate into our exercise rotuines? Please. Thanks!!
Best video on this channel
Amazing video! I think you are the best trainer ever.