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Muscle-Building Workout and Diet


Are you a Hardgainer? Or are you just making it hard on yourself
to make gains? Listen, if you’re having a hard time putting
on muscle, then you and I need to talk, today. What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Coach Cavaliere, today, actually, because
I’m going to talk to you real, right. We’re going to keep it real today because
we’re going to talk man-to-man about being a Hardgainer. You know why I can talk to you about being
a Hardgainer? Because I was one. I was one, meaning in the past. You see, I grew up not being able to put on
muscle, right, and that’s probably why you’re watching this video, is that you struggle
to put on muscle. So, you think that you’re a Hardgainer. And I felt it for a long time. I was told I was for a long time. You know I did tests that told me I was a
Hardgainer. I used to look at bone size and measure my
wrist. I have the skinniest Goddamned wrists you’re
ever going to see. They’re feminine for crying out loud, ok. But people would say that, You can’t put on
muscle, you got small wrists. You’re doomed by your bone structure. You’re doomed because your parents just gave
you the worst genetics. My 5-foot-tall Mother, my 5ft 9 Father. Nobody over 160 pounds. Alright, I was doomed. Guys, the biggest mistake Hardgainers make
is listening to that kind of stuff, is thinking deeply within that they’re limited
because of something that they were born with. That’s a big mistake, ok. So, what I want to tell you guys today is,
You gotta start changing your mindset, and I’m going to help you do that right now. Because there’s 4 ways that this translates
into the gym, into our workouts and everything we do. And that’s what keeps us living the life of
a Hardgainer when it doesn’t have to be the case. It’s caring about how you look. That is the number 1 mistake that guys will
make as a Hardgainer, caring about how you look. So much so that I’m going to show you 2 exercises
here that we’ve covered in the past on my channel that certain guys will refrain from. Despite all the science of what I’ve shown
you why they’re superior, people will refrain from them because they’re scared about how
they’ll look performing them in the gym. And that they’ll stand out. So, let me show you what this one is. Right here, this is our tricep Push Down variation. Alright, I’ve shown you in this video how
when we do the exercise in this manner with this slight tweek that we can change the strength curve to actually
have resistance on the muscle that we’re trying to hit throughout the range of motion. As opposed to a traditional Push Down where
we’re limited and we’re actually cutting that off halfway. Or this variation of a Cable Crossover, right. We have the traditional Cable Crossover, or
we’ve got this 3D Chest Crossover where I’m able to incorporate and work muscles
together that prefer to work together, right? I still get a major effect on the chest. As a matter of fact, I can lift more because
of the assistance of the abs that allows the chest to overload even easier. But people won’t do it because they’re afraid
that they’re going to look weird or stand out. And my question is, What are you there for
in the first place? To fit in? Or to stand out? The guys I work with don’t want to fit in. My Pro Athletes want to stand out in everything
they do. They want to be better than everybody else. They want to be the best at what they do. And I encourage you, if you’re a Hardgainer,
to want to stand out. Ok. Trust in what you’re doing. Yeah, you might stand out for those 30 seconds,
45 seconds, a minute that you’re doing that exercise. God forbid you do it for 3 or 4 sets, that’s
3 or 4 minutes. But what are you going to look like? How’s that going to change you over time if
you stay committed to it? And you’re committed in your own belief of
doing it. That’s going to matter, guys. That’s where you’re not going to fall victim
to the Hardgainer mistake here. Another thing, guys will actually spend extra
time in the gym even if they’re done in 40 minutes or 30 minutes because they’re afraid that that girl at the
front counter might see you walking out 30 minutes after you came in. And she’ll be thinking, Geez, he took it so
easy on himself, wow, what a wimp. It’s a little bang away at some forearm work
and ab work just to fill some extra time. I have a suggestion for you. Try leaving early. You might even get her to think that you have
a life by leaving early because you got places to be. If you’re done with your work, then get out
of there, guys. I’ve said all the time, stimulate and overload,
and then get out of there. Don’t continue to annihilate. If you’ve done what you need to do, and you’ve
stimulated to create overload. I mean leaving it out there on the gym as
hard as you could, then get out. Leave. Again, you might impress her, and it might
actually help you to build muscle, and stop calling yourself a Hardgainer. Thirdly, guys are scared about the faces that
they make. You know the faces, like when you’re really
trying to push hard and you got those ugly looking faces? I got an ugly face that gets uglier when I
train. It’s a good thing because it means I’m working
hard. I train athletes that are ugly guys, big strong
ugly guys. They look downright ugly when they’re training. And you know what? They don’t care. They don’t care because they know that that
ugly face correlates with high effort. High effort leads to high results, or good
results, whatever you want to say, but they’re good, alright? So, stop caring about the faces that you’re
making, and certainly, don’t go to the gym and start reaching for dumbbells and loading up weight plates and select drive
pins going all the way down to the bottom to try to impress somebody else. Thinking that you should be lifting more. Because I’m telling you guys, I made that
mistake too. I lifted weights I couldn’t handle. All I did was put pressure everywhere but
on the muscle I was trying to work. And you know what? The muscles never grow. They were never growing. So we have to make sure that if you want the
muscles to grow, you put the stress where it’s supposed to be. Guess where. On the muscles. So, make them do the work, right. Use the weight that’s appropriate for you. Because you know what happens? Ten becomes 15, 15s become 20s, 20s become
80s, if you stay consistent with it and believe in it. So, this is the coaching part of me, guys. This is the part that kind of frustrates me,
but it’s what I need you to understand. You got to start believing in yourself. Stop worrying about what others think of you. Stop worrying about what you look like so
that you can start enjoying what you look like. You know what I mean? Who cares what you look like today and what
you’re doing in order to improve what you look like. You have to make sure that you’re committed
to what you’re doing. And I say it all the time, guys, whether it’s
the exercises we show you here, alright they’re not for everybody, but they’re backed
in science and they work. And these modifications are not just to be
different. These modifications are to help you. So, if you institute these changes, and you
start putting that effort in because that effort is a prerequisite, you
better leave it out there in those 30-40 minutes. Leave everything you got. And if you do that, and you stay consistent,
you’re going to start to see dramatic results. And you’re going to start to believe in yourself
and stop labeling yourself as a Hardgainer because guess what. These little feminine wrists I got, they can
push a lot of weight, alright. And they can now carry some good muscle mass
that I never had before. And if I left myself to believe that this
was going to dictate everything I was going to be able to become, I wouldn’t become shit. So, guys, get out there. Train hard. Stop thinking negatively. Start thinking about what you can do, and
stop caring what other people say. If you guys want a workout program that I
believe in, and I believe brings you guys the best possible results that you can get? Then head to ATHLEANX.COM, and follow my system. Let me coach you. Let me take you from where you are and get
you to a better place. I’m always glad for the opportunity, and I
thank you again for always watching my videos. Alright, guys, leave your comments below. Let me know if you’re no longer going to be
a Hardgainer as of today. And I love to see the comment. Alright, guys, be back here again in just
a few days with another video.

100 thoughts on “HARDGAINERS: How to Build Muscle (The Skinny Guy Lie!!)

  1. Some man at gym walked around the corner to laugh at me while doing single leg romanian deadlifts. After I gave him a deadpan expression and continued my exercise, he stopped laughing, probably because of how beast I am during my two-hour workouts, haha!

  2. I've been lifting for 4 months now, ( perhaps not terribly long) but what Jeff speaks to here, is not just a gym culture challenge. It's a life challenge. Okay, lame I know, but TRUE!
    As an actor in training, I have to face this challenge of looking stupid all the time. Onstage, during auditions, every fucking time I sing or play piano ( just gotta say, Jeff, your being a musician has made you my hero ) and at dance where I'm totally lost😂
    So this challenge, the challenge of being humble, is a terribly large monster, and if you can face that monster…. My God that is empowering. I love it. Train right.

  3. Nobody in my family is a hard gainer, maybe even the exact opposite but I am, wtf mom you have some explaining to do

  4. jeff really knows what hes doing,, i been following his advice from his vids and i been getting results i mean im not big yet but results are results,, im a try to get pretty big by next year

  5. Hey I know this vdio was posted long ago but how is progress in putting on pounds and if it worked well what does he eat all day

  6. Good video! Very inspirational, i thought i was a hard gainer. Until i really started to push My self. Im Still pretty Slim but not a Skinny ass anymore, what you say is so true! Good on you!

  7. I was doing cable crossovers at the gym one day and this guy came up to me and told me I was doing my flys wrong and went on for 10 minutes to show me a proper fly and totally ruined my workout that day. I didnt assert myself that time around

  8. Back then My fear was to be on a gym fail video. But now, I’ll do what it take to gain muscle. Of course there’s a line that I wouldn’t even cross. Like humping the bench.

  9. similar story, small wrists, underweight musclewise. small lower abdominal protrution, looks lousy in the mirror. but training myself with sleep cycle 11;30 to 5;30 am, then stretch, and possible workout in 6-9 am window. Evening training isn't too bad either.

  10. Idgaf how I look in the gym. Whether I'm at the Y or PF. I'm focused. I've got my goals in mind. And in reality I'm preparing for armageddon.

  11. Inspirational Jeff, I've been a hard gainer, iam still learning to gain but through your videos and words, I've gone from weighing 10.2 stone to 11.11 stone and muscles are popping, I finally have size. I'm pushing myself every day other than Sunday as thts my day off. Every other day I do what I can. I've started weights small, I eat more. For the 1st time I eat breakfast then a snack, protein n dinner n snack, tea n protein. Each meal I now demolish. Each workout I can feel the burn, I can feel what muscles have worked. My shoulders are straight and not rounded. I never thought this would happen but it is and other then being down to determination its from you and what you do and say. And I thank you you have mayed me believe, feel and see it is possible. It is! I just wish I had more equipment. All I have is a couple dumbbells a curl bar a pull up bar and a mat but I'm getting results and each result makes me want more n push more. Keep up the good work, your awesome!

  12. Thank you man!! for all your free videos, your honest approach to everything you do! I am starting to understand what I need to do to get my nutrition right, and do the workout necessary for me to build muscle. I respect your attitude! You are not only helping me to train right, but also making me more self confident! King regards, a skinny Finnish dude in his early thirties letting the beast out.

  13. I can't stop thinking about Tony Perkis from HeavyWeights saying "I know each and every one of you, because I WAS you!!!"

  14. I definitely agree with the 30/45 minute workout. Get in and get out. Curious though my time of weightlifting is about 45 minutes. Then when I am done I will do my cardio about 30 minutes. Is that overdoing and demolishing everything? Should I separate the two? Thanks

  15. That wrist comment was hilarious. Jeff is the shit. How can anyone not like him?

    I think a lot of "hard gainers" are just more ectomorphic…..more like Jessie. They (we) feel like they're not bulking up quick enough because overall they need to build more muscle mass to get the look most of us are after. That is that filling out a tall frame just literally takes more mass than a short frame.

  16. this is really a encouraging talk to skinny guys. Focus on the hard work and don't care about any barriers. Most of skinny men really over care about their skinny look and leads to lack of confidence and afraid of going to the gym etc.

  17. So is it good to go everyday and workout a muscle to the point of extreme fatigue, because im skinny, and have been eating 5 to 6 times per day, drink protein and workout everyday. Ive gained 6 pounds so i feel like im doing good. But have only been doing this for about 40 days

  18. Until I get my own place in a few months, no chance. I need my own fridge and cookware. I can't use our broken oven, small fridge for 3, and people eating my food. I need to eat far better.

  19. Lol guys are afraid of faces they make….

    The way I see it, no one would actually come up to you and say your face looks funny when you do the work out. To me, gym, my room, and the toilet are three of the only places I can make the ugliest face possible.

  20. I hate standing out. If I do get the body I want it will be for me. To be able to function better. To move like an athlete.

  21. Thank you for these videos Jeff. I suffered a serious brain injury and lost all muscle and weight during rehab. I feel more confident after watching this, might go to a gym again. You boosted my confidence a bit 💪

  22. I did the best chest workout of my life in 20 minutes. I never gave a fuck about standing out or what people thought of me. To be honest i don't think they gave a fuck neither.

  23. I AM AN EASY GAINER OF FAT. LOL I STARTED STRENGTH TRAINING AND MY NEW FANCY MACHINE TOLD ME I LOST MUSCLE. WTF. I THINK I OVER TRAINED. BUT WILL KEEP ON TRYING. THIS 50 YEAR OLD FEMALE WILL NOT GIVE UP.

  24. Now i have decent size triceps and biceps but my forearm and wrist is small so i look weird. My lower bicep is smaller to i need help lmao

  25. I used to think "face pulls" looked funny, I never saw anybody else at my gym doing them. So I started doing them and noticed other guys trying it out, and asking me about them! It's my favorite exercise to do now!! (Was a hardgainer till today haha)

  26. Don't worry if you look weird in the gym guys. If you just focus on yourself, your routine and form, then you'll look awesome eventually.

  27. I need a good tip from anybody on how to get bigger from a 150 pounds? The reason I want to get bigger is because I stop smoking cigarettes a month ago and want to really change my body. Leave your comments below and thank you

  28. I think arnold just had that look to be an actor so he could make any face whilst training but still look good. I do agree a lot of people worry about how they look. What i need to ask is if you have weak shoulders because of extremely tight and painful muscles. Is it still good to lift weights as i find any arm excercise after not long the shoulders just start hurting every time meaning i feel i cant really put in as much effort as i would like. I think my general posture has become bad. Slouched forward shoulders. But some from stress and a lot from doing very heavy and physical work since teens and im now nearly 38. 5ft 5 or 6 roughly. Not so skinny any more still slim. I want to reduce the amount of body fat so the abbs show better as the nature of my work has given me strong abbs but find sit ups hard because of stress on the back . Plus the lower back and shoulders click an awful lot so trying to do flies and side raises with dumbells hurts straight away. And chess press. If i had the money id try and go and visit jeff and i bet he could sort out my problems and help me. Im hoping there is someone in the uk that has the same knowledge and experience as jeff. Like he said being small to start with and getting to the level he is today. Means he knows what hes talking about and can genuinely help others. Ive watched most of the videos on biceps triceps abbs back muscles. My shoulders being the biggest problem not being able to push myself hard enough or really get a strong work out. I enjoy lifting weights no matter what. But dont want to cause more problems or injury as it will just make it harder in the future.

  29. Hi Jeff,
    Feels great after listening to you.
    I have a problem I have muscle wasting in my left forearm and also I cannot bend my left thumb fully, doctors said it could be a problem with median nerve because of this I am not able to increase the weights on my left hand.
    Please advise

  30. Kept hearing about your channel from the Buff Dude's channel. This was the first video I decided to watch on your channel. I appreciated the talk about the small wrists. I've always got shit because of my wrist size. You're the only person I've heard speak positively about that issue.

  31. Love this. As a 120 pound guy, it was hard for me in the gym. In the past few months I've put on about 8-10 pounds using your advice. Now I sometimes get compliments from the big guys.

  32. This is more than a video about weight lifting. This has some really great life lessons. And that’s what the gym is all about. Cheers coach

  33. My wrist is even skinnier than yours
    5 finger tricep gaps
    3 finger bicep gaps
    The only reason I keep going on because I actually enjoy fitness and don’t give a fuck about my physique

  34. If you look at the thumbnail and trun your phone in different angles you won't escape where he is pointing!

  35. < 195lb member of the small wrist club . Other things adapt not just muscle , bones become denser connective tissues can become stronger. lb for lb athleticism is definitely better . But you definitely have to be mindful of joints and avoid injuries.Its funny i see these guys on here that started lifting when they were 220 then get up to 250 and theyre cut up and talking like a pro. Id rather hear from the guy who was 100 lbs who is now 220 lbs and isnt fat , because that took alot more than cardio.

  36. Hi! My first time watching your videos. This video motivates me. I'm a hardgainer woman. I hope I can gain weight before this year ends. Is it possible?

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