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Muscle-Building Workout and Diet

Hi, my name’s Julian, I’m 26 years old and currently a student. My whole life I’ve had problems gaining weight, maintaining my bodyweight or gaining muscle in general. I’ve always been very skinny but also always had the dream of gaining weight, being stronger and having a good physique. I went to the gym for a while, quite regularly. But this didn’t change anything and left me pretty frustrated. About half a year ago I went travelling around the world. During this time I realized how out of shape my body got from not doing any sports or exercising. This showed in how super skinny and gaunt I became. Freeletics Gym is a free app that creates you a personalized training plan every week. It guides you through every training session and teaches you all the movements. This was perfect for me as I didn’t have any experience with barbell training. It adapts to your goals and experience and programs the training accordingly. Check the description for a free link. I’ve been training with Freeletics Gym for the last 18 weeks now. The first couple of weeks I focused on learning the exercises but soon after I was able to increase my weights on a weekly basis. I have become stronger than I ever could have imagined especially since I went to the gym for years before and never saw a real change. Don’t forget to like and share the video 🙂


  1. I have been going to the gym everyday for 1 year straight… i was and still amk really chubby and i didn´t see changes that fast. But now i feel like i am gaining muscles faster and losing weight much easier than i did before 1 year. Just stick with the decisions you make for yourself and do what you want and dont go crazy if something doesnt work out as fast as you want it to!!!

    But i dont think that these changes of his body were made in 13 weeks maybe thsi is like a placement for freeletics idk

  2. Ectomorph or just very underweight? I say this because the final result has these broad ass shoulders that ectomorphs do not have

  3. ich mache selbst seit einiger Zeit Sport und würde empfehlen die Übungen langsamer zu machen da sie dadurch effektiver sind. Bin kein Profi aber hat bei mir einiges gebracht 🙂

  4. The difference between before and after at 4:39 isn't as big as it seems at first glance. Note the flattering light and the different posture from the left in the after picture. The guy is already quite fit in the before picture, just tries to "hide" it by making his stomach protrude a little, leaning a little back so his pecs and shoulders look
    smaller. There is some fat loss and muscle growth beyond doubt, but not as much as it seems.

  5. Look, I don't usually leave comments on videos but I have to say that this chicken breast of yours ain't pushing 115kg on a bench. Oh, and the 160kg deadlift 🤣, possible, definitely possible with a crane and a puke..🤮👎

  6. Gran superacion amigos mios , y claro los cambios no se ven de la noche a la mañama , si fuera asi de facil ,todos estariamos fuertes entonces

  7. Impressive gains. It seems you are a classic ectomorph, which have the most difficulty putting on muscle mass. I am an ectomorph myself and when I was in my 20's I put on a considerable amount of weight/ muscle mass. Via working out at the gym, lifting heavy and eating massive amounts of food. I am now in my early 40's, but no longer body build. The result is that I have lost most of the muscle/ weight and am back to a tall/ skinny body type.

  8. I've been working out so harder for like last 3 weeks but tbh zero improvements 😕 my friends are teasing like what were you doing for 3 weeks lol…but trust me I was really working I'm still doing haven't given my hopes! But please guys someone tell me what should I do to reach next level? I've kinda skinny / slim type body! Somebody help me 🙂

  9. I really don't understand why so many people have a hard time believing he achieved the gains in only 18 weeks. I am a classic ectomorph body type. When I was younger I achieved the same in a similar amount of time. I literally went from 6'0 152 lbs to 178 lbs. This may not seem like a lot of weight to some, but when you have a slender frame, it really shows. Most people can easily tell that you packed on some pounds and filled out. Sometimes life is difficult for skinny men, because you are often ridiculed by friends and family, for your size. Or even rejected by the opposite sex etc.. Adding on some much needed pounds does wonders for your self esteem.

  10. Such gains are possible in a short timeframe for a "NEW" lifter. Due to the "Law of Diminishing Returns", a person that works out regularly will NOT see such precipitous gains as these lifters will already be close to their physiological maximum lifts. Perhaps legal supplements such as creatine, protein and glutamine are being used but there is NOTHING about these gains that scream PEDs. Hard work and discipline yields results.

  11. I made a video challenge push up 100 times every day for a week, check on my YouTube Channel and see the changes

  12. I’m inclined to believe this is natural because steroid users usually get massive traps, but damn this transformation is just jaw dropping

  13. Fai ridere sei sempre secco secco lascia stare non è per te, la tua genetica non è buona mi sembri Olivia la moglie di braccio di ferro dai su fai ridere è fai pure i video ti credi capitan America ma falla finita fai ridere tu sei capitan Olivia 😂😂😂

  14. Dont be fooled by the "extreme" weight hes lifting at the end. Those are not 20kg plates they are 10kg look how small they are…oldest trick in the book

  15. I did that in a month. After 18 weeks, the results were physically noticeable through my clothing. But, everyone is different. Diet…Eat EVERYTHING, except pork and try to stay away from red meat. FISH AND CHICKEN.

  16. actually when i watching this video, omg I'm self-motivated and immediately wish to begin to the gym right now

  17. All of the people claiming it’s not possible based off of their own personal experience need to watch the video again. Even he said he went to the gym all the time before this and it basically did nothing; if you’re one of those people going to the gym and not seeing results, then this should be your wake up call that you’re doing something wrong.

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