How to Grow Bigger Muscles Fastest! (NO PLATEAUS)

  • Published: 24 November 2017
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    If you want to grow bigger muscles you have to first learn the three options you have for doing it and then not get attached to any one. The biggest problem people have is that they get stuck on one particular method for building muscle and are afraid to explore other avenues for doing it. This happens because they see success with something and fear that veering from that will cause them to lose gains.

    In this video, I’ll show you the three main methods of hypertrophy and how you need to explore each of them at different times in your training if you want to reach your true muscle size potential. I will show you the pros and cons of each that wind up costing you the maximum amount of muscle mass that you can pack on if you dwell in one method at the exclusion of the other two.

    The three main methods of hypertrophy or muscle growth are progressive overload, metabolic stress and eccentric muscle damage. Each of these has their own benefits as well as drawbacks that tend to make them rely on each other for best results. We can start with progressive overload since it is the most basic of the three and is the one that you have likely been taught to pursue first when you initially began lifting weights.

    The concept behind progressive overload is either adding more and more weight to the bar to increase your strength on the exercises that you are doing or to increase the amount of work that you perform in a single workout over time. You can also keep the amount of workload the same in your workouts but increase the frequency of your training to hit your muscles more often and take advantage of the 48 hour cycle of muscle protein synthesis.

    The issue here is that this is not an endless road. You will ultimately hit a wall in terms of the strength that you develop or the size of the muscles that are performing the work. When you cannot add a single extra pound to the exercise what happens then? When your newbie gains are over and you cannot add another pound of muscle, what do you do then? If you make a mistake you may wind up adding more weight than you can handle and you either allow your form to fall to the point that the exercise is no longer effective or worse you wind up getting injured.

    What people will suggest next is to pursue more volume and frequency at submaximal loads. They argue that you won’t be likely to hurt yourself because of the lighter tension on the muscles and that the increased workout sessions will lead to an overload needed to build muscle. Here is where frequency comes back to bite you. While you may not see anything but gains for awhile, ultimately the result of higher frequency is overuse injuries that derail you over time.

    Here is where metabolic training becomes a savior. Not only is it a great way to train with injuries (since you can use lighter weights and in abbreviated ranges of motion) but you can use it to spark new gains because you likely never explored it enough the right way to use up all the potential gains you have in you from doing it.

    Finally, you can use eccentric training to put back the tension overload on the muscles that has been missing by using the exclusively lighter weights of metabolic training and cause your muscles go grow this way as well. The key is not falling in love with any one method at the exclusion of the others since here again this muscle soreness created by this can prevent you from seeing the increase in frequency and volume that you would want to use for max gains.

    If you are looking for a program that meshes all three perfectly so you can finally reach your true muscular potential, head to and get the AX BREAKOUT program.

    For more videos on how to build muscle and the best way to gain muscle fast, be sure to subscribe to our channel here on youtube at
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Comments • 1 153

    ATHLEAN-X™   7 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Mr. No Name
      Mr. No Name  1 months back

      ATHLEAN-X™ so how long would you stay with one of these

  • Andrew Rodriguez
    Andrew Rodriguez  2 days back

    How do I incorporate all 3 methods into my training?

    • Mitchem
      Mitchem  3 days back

      so in your workout, do you focus on one of the three, like progressive overload, and still include (in a smaller amount) metabolic and eccentrics. or do you do 100% focus of one of the three and then switch them out?

        LIONEL KRISHNAY  1 weeks back


        • Andrew Enelow
          Andrew Enelow  1 weeks back

          This dude has a PhD in gainz

          • go figure
            go figure  2 weeks back

            I feel ashamed that I didn't understand shit the whole vid , I must be a retard or something who needs to pause the vid at every phrase and take notes

            • Eliud Carpiett
              Eliud Carpiett  2 weeks back

              What a grea video, thank you Jeff!! Love to see more like his...

              • alan mccoll
                alan mccoll  2 weeks back

                So I'm sure I've done a metabolic work out alot of times but probably not right and even over working the muscles. I know it is a feel kind of thing but can you show some number comparison between that and body building or strength training. Like you did in your video showing the comparison between different chest training programs. Thank you

                • TheRosiebeam
                  TheRosiebeam  3 weeks back

                  One contradiction I'm unable to see past is he promotes volume and frequency but also says that hitting arms 2-3 times a week is a mistake a lot of guys make and it's hurting your gains.. which is it

                  • Danny Phelps
                    Danny Phelps  4 weeks back

                    Progressive overload is a great way to gain strength, but it doesn’t actually drive hypertrophy itself. Mechanical tension is probably the most important factor of the 3, the other 2 being metabolic stress and muscle damage. It really isn’t that well researched because it’s hard to only have one of those variables at a time though. Either way though, you should mostly just focus on your volume and some progressive overload to get bigger

                    • idrather. goblind
                      idrather. goblind  4 weeks back

                      Im so grateful for you, jeff

                      • Sledgehammer 2004
                        Sledgehammer 2004  4 weeks back

                        My biceps are sore every time I workout .

                        • blackcatsarenopussies
                          blackcatsarenopussies  1 months back

                          The echo of his voice is bouncing multiple times against the walls for maximal result

                          • generic generic
                            generic generic  1 months back

                            Protein farts.

                            • Christine Felice
                              Christine Felice  1 months back

                              DUCKING THE JAB

                              • Fußball Compilation
                                Fußball Compilation  1 months back

                                I am not born in America so my english is limited please try to use simpels Words cuz i can t say that i understand what you told us ,i got the first part but the rest sound like an Doctor speaking to a pacient

                                • Bill Joseph
                                  Bill Joseph  2 months back

                                  Are you referencing the eccentric with a weight at someone's 1rm or less??

                                  • Samay Govindaraju
                                    Samay Govindaraju  2 months back


                                    • choosetolivefree
                                      choosetolivefree  3 months back

                                      Only thing you didn't talk about his often a person should be cycling through these methods. I'd assume either every 3 weeks which is generally how often lifters change their routine, or, simply when you start hitting plateaus

                                      • Legit Jj
                                        Legit Jj  3 months back

                                        This man is a god damn god

                                        • Ritesh Nahavre
                                          Ritesh Nahavre  4 months back

                                          Can Anyone Plzz Tell me what Ecentric Means I mean what type of training is that i do not know

                                          • Ronald Wilkins
                                            Ronald Wilkins  3 months back

                                            To me it basically means slowing down the negative or lowering part of the exercise and/or pushing past concentric muscle failure with assisted or cheat reps.

                                        • Phal Redenferd
                                          Phal Redenferd  4 months back

                                          There is only one way to grow muscles faster really, and that’s steroids.

                                          • Ken Nard
                                            Ken Nard  4 months back

                                            Great knowledge right here

                                            • Berto Casillas
                                              Berto Casillas  4 months back

                                              Challenge accepted 😠

                                              • ch. rough habit
                                                ch. rough habit  4 months back

                                                only sir jeff

                                                • keosbay stnicholas
                                                  keosbay stnicholas  4 months back

                                                  Great insight, appreciate your Chanel Jeff always picking up top tips from you. = more 💪

                                                  • empbac
                                                    empbac  4 months back

                                                    It feels good to be sore in the muscles. Why would people not want that after working out?

                                                    • Robyz Seven
                                                      Robyz Seven  5 months back

                                                      I will have to watch this video 200 times so i can understand half of what hes saying

                                                      • drhot69
                                                        drhot69  5 months back

                                                        What is "eccentric damage"? That term is new to me. I think I get the other terms. It would help if you defined each term you use before talking about its place in body building, not just for beginners; currently the definitions of a lot of bodybuilding terms are not codified, different instructors use them different ways.

                                                        • Can we get 10000 subs with only shitty vids ?

                                                          I was going to comment

                                                          "It's called just doing eccentrics on the negitive since your muscles don't know the difference between 10 pounds and 30. It's all about the tension"

                                                          But you hit it all right on the head... Your the best fitness channel out there ;3

                                                          • JMichael Drollinger
                                                            JMichael Drollinger  5 months back

                                                            Great video, Jeff. One of your best ever! This is truly putting the science back in strength!

                                                            • sumeri G
                                                              sumeri G  5 months back

                                                              Got lost

                                                              • killerrush77
                                                                killerrush77  5 months back

                                                                i am ALWAYS sore........... good thing?

                                                                • ScycoSnake
                                                                  ScycoSnake  5 months back

                                                                  All I got is 20 lb dumbbells and can do at least 30 reps. What should I do if I want to go for hypertrophy over endurance?

                                                                  • Mark ONeill
                                                                    Mark ONeill  6 months back

                                                                    This is an important video. A classic. I wonder how this contrasts or compliments studies on training splits and frequency of exercise? How do we rotate this in? Studies have shown that a full-body exercise every day is actually more effective than "bro science" splits.

                                                                    • Juan Cusi
                                                                      Juan Cusi  4 months back

                                                                      Mark ONeill in my opinion if you train right you won’t be able to do the entire body- especially “every day”

                                                                  • Bgirl Axe
                                                                    Bgirl Axe  6 months back

                                                                    I did all of this and I still look like a toothpick

                                                                    • Jase Heb
                                                                      Jase Heb  6 months back

                                                                      The first time I tried the metabolic overload method with lighter weights for bicep and tricep exercises, the next day my arms ached like crazy. That is a good pain...

                                                                      • Anthony
                                                                        Anthony  6 months back

                                                                        TOO MUCH CRAP

                                                                        • josh lienhardt
                                                                          josh lienhardt  6 months back

                                                                          great video ! spot on , further called periodization! alternating programs and schemes. eventually youll need this approach to keep making gains !!
                                                                          always love AthleanX videos !!

                                                                          • The Truth
                                                                            The Truth  6 months back

                                                                            Can you do a quick video showing us physically with weights what you mean. I think it would help everyone by simplifying it. Just a suggestion

                                                                            • onlyalegacy legend
                                                                              onlyalegacy legend  6 months back

                                                                              when you say rotate all 3 can all 3 ways be achievable at the same time? lets say progressive overload=adding 5lbs of weight to the bar every week and training 2x a week with a push pull routine. Metabolic stress=lighter weight higher reps 8-12 and then eccentric damage=full range of motion, controlled concentric and eccentric reps and holding and squeezing at the top?

                                                                              • Mat Zim
                                                                                Mat Zim  6 months back

                                                                                Even though this video is more than a year old this advice is still excellent. My body sadly responds a lot better ( in terms of growing muscle ) to metabolic overload in comparison to standard strength training so yes, there is a lot of pain both during the workout and during the recuperation time. But there is an old anecdote which perfectly describes this training: " Pain builds a strong character ".

                                                                                • wowfrostmourne
                                                                                  wowfrostmourne  6 months back

                                                                                  Thanks Jeff, you sir inspire me!
                                                                                  I plateaus and I gave up after a year and a half, and I'm finally back in the gym this year, I look up to you and your plethora of knowledge.
                                                                                  I'm back in the gym and I'm learning so much from watching all your videos and I'd like to say thank you for sharing everything.
                                                                                  You're the only expert that I trust and support!

                                                                                  • Andrei Baloi
                                                                                    Andrei Baloi  6 months back

                                                                                    Do more commandements videos

                                                                                    • Jason Holland
                                                                                      Jason Holland  7 months back

                                                                                      Hi Jeff and fellow subscribers
                                                                                      What is the advised rotation schedule between the three approaches (PO, Metabolic & Eccentric Damage)?

                                                                                      • Connor Glasford
                                                                                        Connor Glasford  7 months back

                                                                                        Every muscle group in my body gets sore after workouts but my biceps seem to not get as sore and are sore for a shorter period of time. Does this mean i can train them more often?

                                                                                        • Morgan Coady
                                                                                          Morgan Coady  7 months back

                                                                                          What a terrible place this world would be without Jeff and Jesse 😂😂😂

                                                                                          • xtend 123
                                                                                            xtend 123  8 months back

                                                                                            Best youtuber