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How to Grow Bigger Muscles Fastest! (NO PLATEAUS)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Hamza
Summary:
The 3 ways to grow muscle are:
1)Progressive overload (increasing weight, volume, frequency)
2)Metablic stress (peak contraction, time under tension)
3)Eccentric damage
To maximize hypertrophy you have to use all 3 methods and the only one that causes soreness is the eccentric damage pathway.
Training for metabolic stress doesnt mean just feeling the tension, but the chemical reaction inside the muscle from the byproduct metabolites (lactic acid for example) and train through this accumulation which is a huge stimulus for growth. This can be done with light weights. By training thru the stress with light weights and really high reps, this is a new opportunity for growth.
Training eccentrically causes mechanical distress as your elongating it under tension which causes muscle damage and grows.
The MAIN POINT of the video is that all these methods should be done (PO w/ weight, PO w/ volume, metabolic stress, eccentrics) so you dont miss out on any elements from another method (tension, chemical overload, metabolic overload etc)
Training for progressive overload can go down 2 roadways. Training for PO by increasing weight which is good for neurological gains (being more efficient and recruiting more muscles in a lift) and increasing contractile tissue. Once this cycle ends, you go into the 2nd roadway which is Training for PO by increasing volume which has a problem because of overtraining and overuse injuries.
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Nemo
The plateau where you got this word sounds beautiful. In the disease there are the words crisis, i. e. the rise of the disease, the decline of the disease and remission, weakening or decrease. Those. the process of movement of disease or recovery. Plateau geographical designation (fr. Plateau, from plat - -flat-) - an elevated plain with a flat or wavy, weakly divided surface, bounded by distinct ledges from the neighboring plain spaces of the earth's surface. The plateau does not have movement because it is a plane. displacement due to the shift of tectonic plates. We are constantly on it on the plateau. It does not rise and fall. I did not understand. What does medicine and geography do. There is a name stable remission. Reconvalescence is a recovery process. normal life of the body after an illness. Stable (lat. Equilibrium) state of health. Have not tried to repeat the textbook of geography.
The geographic society can sue you for illegal use of the geographic designation of the plateau
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Nemo
The plateau where you got this word sounds beautiful. In the disease there are the words crisis, i. e. the rise of the disease, the decline of the disease and remission, weakening or decrease. Those. the process of movement of disease or recovery. Plateau geographical designation (fr. Plateau, from plat - -flat-) - an elevated plain with a flat or wavy, weakly divided surface, bounded by distinct ledges from the adjacent plain spaces of the earth's surface. The plateau has no movement due to the fact that it is a plane. The plateau has only displacement due to the shift of tectonic plates. We are constantly on it on the plateau. It does not rise and fall. I did not understand. What does medicine and geography do. There is a name stable remission. Reconvalescence is a recovery process. normal life of the body after an illness. Stable (lat. Balance) state of health. Have not tried to repeat the textbook of geography.
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kev
Im 61 and my elbow has been a bit sore, so today i did
100 dumbell curls 10lbs + 100 Tri pushdowns 20kg with bent bar on cable machine by 60 reps the urn was on lol then repeat with 15lb curls and 30kg tris 100 reps each and then 20lb curls and 40 kg tri and i quite at 60 reps in both cases cause of the burn. but my elbow felt good (no pain) and i felt the workout was good, so i will stick with the light weights for a while thanks Jeff for the great tip. :)
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Danny
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
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Zacky
i'm so confused right now. Jeff said -What's going to happen to your frequency and your volume if you're always doing eccentric training-. Volume mean more sets, right? And this pops in my mind that eccentric training should be done in 1 set. My current push workout for hypertrophy has a Floor Fly exercise with 4 sets of 8-12 reps (Rest: 1 minute. is this the ideal quantity or too much? Someone please tell me i am so confused right now.
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Noor
Guys, just did breakout, gotta say guys it was a super legit program. Each month all three methods of hypertrophy are being used but in different ways, there are three months. First months focuses on progressive overload, but of course there is still metabolic and eccentric training present. Second month focuses on metabolic, and third month on eccentric. Put on a good amount of muscle with this program and strength.
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North
Although it's a good 5 years old, this video is excellent for naturals who are just overloading with volume. I switched my program about 10years ago from doing the same kind of reps each time to a (12-15 rep) / (9-11 rep) / (6-8 rep) / (3-5 rep) training routine and it's really helped. It also means you don't get that CNS overload and allows you, much like what Jeff says here, to make use of each aspect of training.
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Mat
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 -.
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onlyalegacy
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?
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