6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)

  • Published on Nov 22, 2015
  • Gain muscle fast by training like an athlete here…
    When it comes to gaining muscle, it’s not just about the workouts and exercises that you do but how you do them. In this video, I cover this and many other muscle gaining mistakes that could be holding you back from building the mass you should be from your workouts. You don’t even have to be a beginner to benefit from this video, as many advanced lifters can still be making many of these mistakes.
    The first big workout or muscle gaining mistake is to overtrain. Now despite what you may have been told, overtraining is a very real thing that befalls many lifters during their attempts to build muscle mass fast. They fall for the concept of more is better not realizing that if they are going to attempt to lift without the assistance of ped’s then their capacity to recover will be limited. With a healthy respect for one’s ability to recover from hard workouts, you can carefully walk the line between overtraining and not overtraining and use that to build as much muscle as you can naturally.
    That said, the next mistake is even more rampant than the first and that is under training. Simply attending a gym does not grant you the right to build muscle. You actually have to put in the work when you are there if you want to see appreciable muscle gains. Many people will hit the gym and never bring enough intensity to their training to see their muscles grow and grow quickly.
    In fact, once you master the balance between over and under training you will see that it is actually not that difficult to tip in your favor. By trading in workout length for intensity you will be able to build muscle mass while working out less. Your increased exercise and workout intensity will lead to faster muscle growth and more time to allow your body to recover and grow back strong.
    Speaking of strong, no solid physique is built without becoming strong on your foundation exercises like the bench press, deadlift and squat. That said, many people who struggle to gain muscle are often the same people who skip out on doing these exercises. There is a valid reason for it. These exercises can be intimidating to those who lack the strength and technique to perform them. Opting for easier versions however like concentration curls and pushups is not the answer long term. Start performing these exercises and build your confidence with them and you will see your muscles build and grow as well.
    Nutritionally, eating either too few calories or not enough nutrient dense calories will derail your pursuit of more muscle. Nutrition is and always will be a very important part of the equation. If you want to gain muscle you need to have your diet plan and meal plans in place to support your new muscle growth. Stop thinking that just because you are getting in enough calories that you have the goods to grow muscle. You may not. If you don’t have enough quality, nutrient dense calories coming in you will find it almost impossible to gain muscle fast or at all.
    For a complete workout and nutrition program that helps you to gain muscle by training like an athlete, head to athleanx.com and get the ATHLEAN-X Training System.
    For more videos on how to build muscle fast and how not to be a skinny hardgainer, be sure to subscribe to our channel here on youtube at usclip.net/user/jdcav24
  • Howto & StyleHowto & Style

Comments • 7 064

  • Eduardo Rodriguezarias
    Eduardo Rodriguezarias 20 minutes ago

    nice. i know where you got trained.HS.

  • Spoon Liver
    Spoon Liver 5 hours ago


  • Bignate
    Bignate 14 hours ago

    Time under tension plus mind muscle connection = GAINS.

  • Randy Breadbox
    Randy Breadbox 14 hours ago +1

    I mean I spend 2 hours at the gym but I go until I can’t lift anymore. It’s not like I’m just farting around.

  • wolverinexx2013
    wolverinexx2013 Day ago

    12:47 -12:52 ... "I Can't come there and lift the weights for you And I sure as hell can't come there and eat the foods for you.." LMAO

  • Rodge Mulang
    Rodge Mulang Day ago +1

    I love u jeff! Thank you so much for all your vids and motivation and everything.. I may not ur gym member but i always trust what u said. Im skinny guy too. Its more painful emotionally when someone bully u than lifting heavier weight! Thank you so much! Pls show us more of ur skinny vids or pics.. It motivate us!
    I love your teachings more than any other vlogers here! Again thanks for the videos! Your impact chaging lives of millions! Thanks alot jeff for allowing us to hear/ view for free!!
    -rodge frm philppines! 😊😊😊

  • P. Fitzpatrick
    P. Fitzpatrick Day ago

    One of his best videos, good motivation, thanks Coach!

  • Oliver McKinley
    Oliver McKinley Day ago +1

    This is the best fitness channel on USclip, hands down.

  • kataru19
    kataru19 Day ago

    My biggest problem is, i want to lose weight, I am 240, my best was 205 before i switched jobs. I do do cardio, about an hour before I do weights, but should i focus more on cardio and lose the fat
    ? or keep throwing in the weights as well? My main focus right now is weight loss THEN i want to bulk up. I want to be that guy in his 30s (currently 32) that is fit, active, and good looking.

    • Vanir II
      Vanir II Day ago

      Watch what you eat as you train to put a calorie deficit in place (burning more calories than you take in) and over time, you’ll lose fat and if you’re eating healthy food with protein and shit, you’ll gain muscle too. Muscle growth may be slower but you can do both at once. Watching what you eat is the hardest part of it and a lot of people fail to do so, which is why they fail to see success and give up.

  • Tim eric
    Tim eric Day ago

    man, all the way from Kenya...Big fan...thanks for the advice..You have spoken like 10 arnold schwazneggers...Thanks!!!

  • jrowarrior
    jrowarrior 2 days ago

    We should have an a out war with all the steroid users in the world and any faggot who isn't using them and wants to side with steroid users, go ahead. The strongest, wisest minds stay away from that mutant loving shit. Tired of these fucks infesting our world. We need a worldwide cleansing. Kill the drug dealers, end the pharma prescriptions or just have an all out war. Either way we need total correction.

  • DJ Koocheek
    DJ Koocheek 2 days ago

    Excellent information!

  • Bear 101
    Bear 101 2 days ago

    I like this video about time someone said it over training is real for all of us who don't do roids our body's will not perform well without resting each muscle group certain days 💪

  • Luke Timbrell
    Luke Timbrell 2 days ago

    For a guy that takes no supplements at all (me) would my muscle growth rate be slower than someone taking pre workout and 2 or 3 protein shakes a day ? All im doing is eating and training. Thats it. Appreciate ur help 🙂

    • Vanir II
      Vanir II Day ago

      Muscle growth depends on nutrition and training. You can get nutrition from eating well or from supplementation. It’s easier for some people to whip up a protein shake than get healthy protein-dense foods. If you eat well and train, you’ll grow at the same rate. Protein shakes are just alternatives to eating meat and other things that have protein in them.

  • Trevor Rymz
    Trevor Rymz 2 days ago +1

    I've been going to gym for 8 month and eating right but didn't see any changes, please help me jeff

  • Grace Garcia
    Grace Garcia 3 days ago +1

    This is literally me. I was super skinny all my childhood and adolescence. Gave up so many times on building muscle, because even on a “healthy diet I couldn’t build muscle.” I finally took a hard look at my protein intake, increased it significantly, and now I’m easily building muscle. 💪🏽 love your videos!

  • Unique
    Unique 3 days ago

    These tips are insanely true and clearly based off experience

  • Francois Coetzee
    Francois Coetzee 3 days ago

    Great video boss.

  • julie black
    julie black 3 days ago

    You are amazing. MY HUSBAND AND I LEARN DAY BY DAY WEEK BY WEEK . We train and revisit and improve you change minds and bodys thank you.

  • Ernie Herrera
    Ernie Herrera 3 days ago +2

    Athlean-X Academy to certify fitness pros needs to happen.

  • voluntaryist
    voluntaryist 3 days ago

    Youre so right.

  • voluntaryist
    voluntaryist 3 days ago +1

    Idk. 90% of people routine no intensity... No understanding no listening to your body. What works and what doesn't. And 99% of people cant afford the nutrition to body build. Do what you body can handle.

  • Karim Amin
    Karim Amin 3 days ago +1

    "People will do power lifts and do them for high reps"
    - 60% of folks at Planet Fitness

  • rsothe3rd
    rsothe3rd 4 days ago

    Next week I start week 8 on AX1, and I have worked hard to clean up my eating. I do have a question regarding protein intake. Do I consume the same amount of protein on my burst training days and my rest days as I do on my weight training days?

  • jose nunez
    jose nunez 4 days ago +1

    this dude always sounds like he's stuffed up and sick

  • Nils D
    Nils D 5 days ago

    Thanks Jeff

  • Charlie Wheeler
    Charlie Wheeler 6 days ago +1

    Why is no one talking about the fact he looked 30 in high school???

  • Brown Slug
    Brown Slug 6 days ago +1

    shit., when squats, deadlifts and bench are your favourite exercises, and you are guilty of doing nothing else but those 3's.

  • James Mueller
    James Mueller 6 days ago +1

    Thanks I have a new way at looking at working out

  • Sylvia King
    Sylvia King 6 days ago +1

    I train really hard but i think my mistake is not allowing for enough recovery time for my age. I am not a spring chicken. Thank you for all the tips.

  • Orkide Blossom
    Orkide Blossom 6 days ago

    So love you 🤩😍 thanks for the finest words,,, Im motivate💪 especially you talking about right form and build from the bottom,,,God bless u❤🇵🇭🇳🇴

  • Mustafa Shabs
    Mustafa Shabs 6 days ago +1

    My man is giving away free information that people are paying for! PREACH BROTHER!

  • CarrieAnne Atreides
    CarrieAnne Atreides 6 days ago

    Great reminder. Thank you.

  • Lancer Boy
    Lancer Boy 6 days ago

    As a physician, I approved this message.!

  • Přęťťÿ Šťæř
    Přęťťÿ Šťæř 7 days ago +1

    Sir, I'm beginner... And I was so disappointed to see no growth inspite of my daily workout... But now I got my mistake and I will try to overcome it... Thnx sir, so much... You encouraged me... I'm your new subscriber....

  • Christian Martinez
    Christian Martinez 7 days ago +1

    Jeff being a savage here

  • Hennessy Boss
    Hennessy Boss 7 days ago +2

    Stayed @ home and counted with Sesame street :) your the best !!!

  • hambone maiximus
    hambone maiximus 7 days ago +3

    do what works = record and document everything you eat, every exercise, ect... - even spend hundreds on a fit tracker... - each person and goal is diff... and each person giving advise has their own....and remember the most pain you will feel is from those days off from the gym trying to heal...when you just wanna get back in there and go MNTL.....

  • Lisa Li
    Lisa Li 7 days ago


  • Nathan Minter
    Nathan Minter 7 days ago +3

    Everyday I do a workout, I leave sore, and not looking forward to the next days pain!! But cannot wait for it either

  • godzgift503
    godzgift503 8 days ago +4

    Jeff is a damn genius lol, man you changed my life I'm loving watching my body transform thanks alot!!

  • Sergey Merkulov
    Sergey Merkulov 9 days ago +2

    I don’t understand how he can say some hilarious shit without even a shadow of a smile.

  • Troy Lee
    Troy Lee 9 days ago

    If I go to the gym and don't work hard there and then leave I feel really shitty and depressed. I was that way a lot of times but now I don't try to count reps I go to muscular failure now. I do the leg press with 210 pounds on it I used to just do 12 to 15 reps and that was it each set, Now I go to muscular failure and when I stand up my legs are on fire, what a beautiful feeling that is I love it and the DOMS the next day. Not sure how many reps each set was but I am pretty sure it's 30 each just a guess.

  • Barıs Korkmaz
    Barıs Korkmaz 10 days ago +2

    Look at painfully thin Jeff he was still good at high school

  • James McNeil
    James McNeil 10 days ago

    Very good presentation, thanks

  • CROalfa PROgram
    CROalfa PROgram 10 days ago

    bunch of nonsense, bla bla bla bla, whoever watched this video to the end will never workout, either u start workout or not. one hour long videos will not help u

  • Woodsman Last
    Woodsman Last 11 days ago

    “I’m most qualified to talk about this because I used to have slow gains. Here’s me in high-school looking like a 22 year old division 3 football player.” As you can see- this guy was not skinny in his life

  • KillAll LanternfliesPlease

    Dont count the days make the days count!

  • KillAll LanternfliesPlease

    What is the best workouts for fat? Im not 300+ (yet) at least but after 2 kids i dont have any time for myself and even doing jumping jacks hurts my boobs(i have regularly c cups) with extra weight now i push DD! And they often disturb me and get in the way and i love them but they ruin a lot for me like trying to grab dumbbells out my hand going between my legs jumping on me or anything bad they can do to interrupt... Any quick easy effective workouts that might be good for me? Some times i can only workout for 10min a week:( my schedule is almost nonexistent and my whole life is the definition of a fixer upper i feel so stuck and it would be nice to at least have a little more confidence to do more which is a good enough start for me. I also hate being stared at by any1 so gyms or running around the town isnt my thing... Ive also been feeling pains i have never felt before..like aching heels! What do i do to start right?? Im also super picky unfortunately and try my best to stop picking onions carrots broccoli etc out of my food especially after i had my gall bladder removed so i want to take my health a little more seriously and started taking less food just for a start. Next habit i want to kick is also smoking. Cutting back on drinking as well.

  • Raziel Lentz
    Raziel Lentz 11 days ago

    He wasn´t so skinny in high school he had good biceps and round shoulders

  • The Creator
    The Creator 12 days ago +3

    Jeff: eats all the junk food he could handle, nothing happens...
    Me: eats all the junk food I could handle, gains 10k pounds...

  • nenad grman
    nenad grman 12 days ago +1

    Every thing you are saying is making so much sense. Really enjoying your videos!

  • Drifter
    Drifter 13 days ago

    always come back here for motivation. 8 mill subs, gz jeff well deserved

  • Its just me
    Its just me 13 days ago

    “Oh I already liked this video”

  • Khabib Mcgregor
    Khabib Mcgregor 13 days ago

    I love you Jeff

  • Steve Connely
    Steve Connely 13 days ago

    This is probably one of the best videos I have ever watched. Although it is not primarily for over 50 lifters, I believe it applies to us more then other lifters. As you touched on, ego is a big factor. I was at 24 hour this morning watching a 50+ lifter doing hip sled with 4 plates each side, going half way down and using his arms to assist on every lift of his pathetic small legs, But he was so proud of himself for the weight he was pushing and made sure to look around to see who was watching him

  • David Vega
    David Vega 13 days ago +113

    "that's me in highschool. Painfully thin, unable to pull out muscle"
    Has biceps the size of my thighs

  • J Smith
    J Smith 13 days ago

    Mistake Number One: NOT taking juice

  • Jaamal 6
    Jaamal 6 13 days ago

    At this point steroids just seem simpler

  • Alejandro Martinez
    Alejandro Martinez 14 days ago


  • Ayeh Abu
    Ayeh Abu 14 days ago +1

    I feel fucking attacked

  • JamesEllis3
    JamesEllis3 14 days ago +1

    Great advice all around!!! Making sure that the last rep feels like you are lifting a house... love it!!!

  • Steven James
    Steven James 14 days ago

    Being 18 and having started seriously lifting around 16 (started at 12) I'd like to imagine I've for the time being have a natural abundance of hormones. Of course I have to mention that my foundation lies in light to moderate weight and high repetitions with heavy cardio, so I find my muscles endure much more than they should.

    Here's where I presently disagree with Jeff: I understand the intensity/time factor, and I believe it does have its role. However, the role the i/t factor plays is much more important in people with lower levels of hormones and less muscular endurance (which may be genetic or as a result of training). Many of the classic physiques that people revere most are a result of abnormal training amounts, if you see for instance your upper chest is lacking you make a point to not only to begin doing presses and flys at an elevation but you begin to work it 2, 3 times a week or often more. You don't have to be 250 5% fat so long as you have the proportion. The thing about anabolics is they prevent your muscles from decaying, and often work like your Test and your Growth hormones, the younger you are the more you can do, you sleep well eat right and bust ass in the gym and you'll gain. So far I've found at least.

    Conclusively, I agree with Jeff on everything except his harder vs longer principle.

  • Basic Coding With Adam
    Basic Coding With Adam 15 days ago +1

    Jeff tells the truth, period!

  • Irakli Orjonikidze
    Irakli Orjonikidze 15 days ago

    You looke like John Turturo 😀

  • Ed Gonz
    Ed Gonz 15 days ago

    lord jeff was looking like a ripe 25 year old in high school lol b

  • Tiki MVP Health and Beauty

    I luv that you are about helping people start where they are and from where they are 👏🏻 keep sharing 👍🏻

  • Anthony Tedeski
    Anthony Tedeski 16 days ago

    Anyone thinking he isn’t super thick ? I’m here trying to gains 25-35 lbs I. The next couple years and I already look like this guy

  • WelzTheGreat
    WelzTheGreat 16 days ago

    Obliques & lats

  • Aaron Mauer
    Aaron Mauer 16 days ago

    Always inspirational. I am starting on the long road that is a life of being healthy. Hopefully I lose fat while gaining as much muscle as possible at the same time