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How to Gain 20 LBS of Muscle! (THE RIGHT WAY)

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Rating: 4.0; Vote: 1

There are plenty of ways to gain muscle and pack on muscle mass, but many of them are either ill advised or dangerous. In this video, I-m going to show you the nutrition and training principles that Jesse has followed over the last 14 months that have allowed him to pack on 20 pounds of muscle mass without putting on fat. Even if you have been training for awhile and are close to your genetic potential for size, this video is going to help you to add at least a few pounds of muscle if you listen to the key points shared. The first thing we need to do is break the video up into the two major focal points, training and nutrition. They obviously go hand in hand and both are required to see your best gains. On the training side of things however, it starts with the order in which you attack your workouts. Many people will advise you to stick to a few basic lifts and simply aim to get stronger in them. As you increase your strength you will increase your size. While this is certainly true, there is a big problem that often comes along with the infatuation with adding weight to the bar as a measure of your progress and that is that true strength is eventually eclipsed by compensatory strength which leads to structural issues down the road. Think about it. Our bodies are masters of compensation. Give them a chance to figure out a way to take stress off the muscles and divert it to the joints and they will. This happens all the time on the big lifts since there are so many joints involved in performing them. The problem is, the compensations we make are often disguised and hidden really well. You still complete the reps and sets you were aiming to complete and you aren-t aware of the faulty patterning you are ingraining. As you continue to add strength and weight to the bar over the next few months and years, you are only worsening a problem that could have been overcome by instead first focusing on building proper body command and mind muscle control before being conscious of how quickly you were adding weight to the bar. The same can be said for being infatuated with the numbers not just on the sides of the weights you-re using but in the sets and reps you are performing. Far too often people become fixated on performing a certain number of reps that they forget the most important factor in lifting weights and that is the intensity of your effort and the amount of tension you are providing to the muscles you are trying to grow. Beyond this of course is the tendency to overlook the accessory lifts. I recently did an entire video dedicated to this and showed you how important these smaller exercises were to helping improve the performance on the big lifts. Here I show you once again how that can be so impactful on your strength and size when you correct this. On the nutrition side of things the eat big get big mentality simply isn-t true, not at least if you want to maximize lean gains and not have to worry about having to cut unwanted fat. See how quality of food should come before quantity and how nutrition consistency is ultimately the holy grail of keeping the gains coming for a long time to come. For a complete program of nutrition and step by step training that will help you to safely pack on as much size as you can in the shortest time possible, head to and get the Max Size program. See how training like an athlete can accelerate the rate at which you build explosive muscle and keep it forever
Date: 2022-04-22

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Comments and reviews: 10

Joe
10-12 reps? For me that is warm up only. 6-8 is way better rep range.
I have to count to stay focused, but I know when i am at the end of a good rep. I would never do a wonky rep just to make the set. I will do cheat reps at the end to make it more intense, but not until I have done good sets of quality reps.
Also only on certain exercises like shoulder press where you can throw the weight up with help of the legs, and then a slow controlled negative. Really good at the end of group of sets.
Can't really cheat on bench, so at the end I load up and just to un-racking at 20-30+ lbs.
Eating wise, I am not skinny like Jesse, so I have to tolerate a little bulking then cutting.
If I eat to only put on 20 lean pounds it would take forever, and probably not happen.
I don't mean bulking to 300 and cutting back to 180.
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mr
I lifted weights for twenty years, eventually I ended up, like most people with shoulder pain and seriously reduced range of motion. I started doing some research on rehab and stuck with exercises to this day. It took 4 years and I have restored my shoulder mobility back to what I would call normal, minus the pain. I now want to bulk up again as I-m down about 8kg, probably more in fact as my fat is currently very low. I want to bulk up, currently 62kg but I want to be 70kg. I know what to do, but I tend to overthink things, so where do I start?
Very helpful video.
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Azesal89
I don't agree with this. In the beginning you don't really lift that heavy to produce overload that leads to serious injury. There's more than enough time to learn before it gets dangerous. Study form while focusing on overloading your muscles and progressively getting stronger by 4 - 6 rep and higher weight each month. If it hurts take a break. Without overloading the muscles with compound movements you won't get results. Learn while lifting heavy. It's really not that hard
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Marc
I'm a bit older, almost 40, and I've been going hard in the gym (again) for 2 years now. (This is after a EIGHT YEAR break from all exercise)
Anyways, despite the last two years, I can't lift even 75% of what I did in my 20's. My current -max, - on a lot of exercises, is what I repp'd 8 times when I was younger. I'm the exact same weight (though my body-fat percentage is clearly around 5% higher) yet no matter what I do, I just can't regain my strength.
It's depressing.
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Connor
Do you have any tips on trading yourself to eat more? I have always been a skinny guy who has never eaten necessarily bad qualities of food but I-ve never found that I can eat enough. I have really stepped up training over that past few months and seen some decent gains but not a substantial increase in appetite which is something I have always looked into increasing.
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WFPB_4_LIFE
Been lifting 3 Months now. Seeing good gains by concentrating on going to exhaustion every set as you recommend. How do I know when I've accomplished the stabilizing baseline you mention and should add more weight? I've recently added a set with more weight to see if I can move it and if so for how many reps can I push out. Please give recommendations.
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Joe
-. using lighter weights, leave your ego at the door - a strength program based on your ability to control your movements first. -. BEST ADVICE EVER on starting with weights. Same goes for all forms of cardio and flexibility routines - take it easy at first, your body will respond by giving you the best results if you treat it well.
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Alex
Went from 116, to 134 in 7 months. Not 20 pounds, but it's pretty damn close. Best tips, track your calories and do heavy compound lifts consistently. And btw, these were NOT newbie gains. It was simply just tracking my calories (3, 900 calories a day) and lifting heavier, or doing more each each week
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LM
I wanna play football freshman year but I gotta gain 30 pounds by September. I started eating 6 meals 1, 000 calories each day but I've only gained one pound. I workout with my dad so my weight lifting is fine. Everyone tells me all I need is to eat can someone help me plz
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Jimmy
best thing I ever did when working out was stop counting sets and reps. Go all out on every single set, no exceptions besides warm-up set. I could not tell you how many sets or reps I did for my last workout and I'm more fit today than I have ever been.
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