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How to Gain 20 Lbs of Muscle (The Right Way)

Improve your body.

Learn How to Gain 20 Lbs of Muscle with these helpful tips from Jeff at Athlean X.

How to Gain 20 Lbs of Muscle (The Right Way)

“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.”

Keto diet and crossfit strength How to Gain 20 Lbs of MuscleSource: StevieD Photography

“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.”

How to Gain 20 Lbs of Muscle (The Right Way)

“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.”

How to Gain 20 Lbs of Muscle (The Right Way)

“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.”

Video – How to Gain 20 Lbs of Muscle (The Right Way)

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Add these Standing Ab Exercises and Z Press into your training.


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