Selen Dar

Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. So, today I’ve got Jessie with me. You recognize Jessie, I’m sure, from his gummy
bear fetish from a previous video. It’s not about gummy bears today. It’s about being a hard gainer. Believe it or not, his gummy bear fetish does
play into why Jessie is what he calls a “hard gainer”. Now, first of all you may or may not be a
hard gainer watching this, but you’re going to be able to benefit from this video because
I’m going to show you three things that you need to change – most of it is mindset – to
stop being one, or stop even thinking of yourself as one ever again. Firstly, effort alone will not stop you from
being a hard gainer. Matter of fact, effort can confuse you as
a hard gainer because nobody ever said “I’m a hard gainer who doesn’t work out.” They work out, they do everything, they put
in effort, and it’s just that they can’t gain muscle. So they say “I really have a hard time putting
on muscle, or making gains.” That’s where the term comes from. However, you have to stop confusing effort
for the right type of effort. I wanted to illustrate this. I told Jessie – all I told him to grab was
a pair of dumbbells here and then I would choose an appropriate weight for him. I asked him what he would grab on a dumbbell
curl. Okay, so Jessie, grab the dumbbells that you
would choose. He chose 30. I chose 20s, by the way. I’ve been doing this a long time. I pretty much know what people should be using. Go ahead. Now, he’s just going to do his curls. Now, it doesn’t look that horrible to people
that see other people in the gym doing these types of things. He’s swinging a little bit, yeah. But I’m okay with that. But look at some of the other things. I’m going to point them out and be very picky,
because it’s for illustration purposes. As he comes down he’s turning his dumbbells
down, away from himself. Now, there’s a reason why. You can stop, Jess. There’s a reason why. Instinctively, he’s trying to do everything
he can to make the exercise less difficult. His body knows that. Like, if I’m coming up, if I can start turning
it down and away I don’t have to – I’m not really eccentrically loading the bicep. So it becomes an easier exercise. It’s just something he didn’t consciously
do, but it just happened. You have to start becoming trained as to what
you’re really trying to accomplish if you want to stop being a hard gainer. I want you to force the muscle that you’re
trying to get to grow to actually grow. So I want you, and you to start using the
bicep and make sure that it is doing the work. So that’s why I chose 20s because they’re
going to be lighter, but you’ll be able to do what I want you to do. Grab the 20s and I just want to see you if
you can feel the difference. So now, when I see curls I want to see you
keep your elbows into your sides here, and as you come up, really contract here. Initiate from the elbow, contract all the
way up here, get it – don’t go too far because you could almost rest these things
up here, right? I want you to get right to about here and
get some tension, and then when you lower, don’t let the dumbbells turn away from you. Let them stay right here and face the camera,
okay? Now, as you can, if you get more advanced,
you actually start to turn them – as we talked about – as you’re coming up, but
I don’t really care about that at the moment. So now come up, squeeze it nice and slow,
and of course, down slow. Right there. Now you’re already huffing and puffing because
it’s a much – yeah. You’re probably only at about six reps with
this. But the idea is – one more rep. the idea
is, quality reps will trump reps every single time. A rep alone doesn’t count. A quality rep counts. So you’ll stop being a hard gainer when you
stop thinking about how easy you can make the exercise. At least subconsciously. The second thing that a lot of guys will do:
they might be self-conscious when they go to the gym. I’ve addressed this before, I call it exerphobia. They don’t address the exercises that will
probably do the best for helping them to build muscle all over and that would be your compound
lifts. Like deadlifts. Like squats. Like bench pressing the bar. I don’t want to do a bench press. I could get the thing caught on my chest and
everybody in the gym is going to be laughing at me. There’s a lot of psychological things that
go along with being a skinnier guy in the gym and being self-conscious about the lifts
that we do. It’s far easier to stand near a dumbbell rack,
grab some 20s and do this because I can kind of hide in the corner. Believe me, I’ve done it myself, okay? I’ve done it myself. I could be doing my little shoulder presses
over here in the corner and I don’t have to worry about trying to do some kind of clean
and then a press. So don’t allow yourself self-consciousness
to steer you away from learning the right way to do those compound exercises. So again, I feel hard gainers avoid the hard
exercises instead of actually attacking them and learning them. On this channel I try to cover those concepts
so I can teach you the right way to do them and empower you to go to the gym and do it. Finally, let’s talk about the gummy bears. Let’s talk about nutrition. Jessie’s not one to shy away from eating. You should see how much he eats in a day. The issue here is that he’s not eating enough
quality calories. You can eat 5000 calories of shit, or 3000
calories of quality calories and it’s going to have a huge impact on how much muscle you
build, okay? Because you truly are what you eat. You provide your body with the substrates
to build and if you’re doing it with all sugar and no real substance – no micronutrients,
no real substance that you’re getting into your body to allow your muscles to build and
thrive, no protein, just a bunch of sugar all day – you’re not providing yourself
with the building blocks to become a bigger, sturdier, more formidable version of yourself. So Jessie’s issue here – as the issue for
most people is – he’s heard before “Well, as long as I eat I’ll be fine. Eat big, get big.” I’ve taught them about the “eat big, get big”
bullshit myth. It’s not going to help you. Cut back if you have to, what you’re eating,
as long as you’ll start trading in the junk for more quality calories. Again, 5000 calories of gummy bears, versus
5000 calories of chicken and rice; you’re going to have a profound difference on how
your body responds in terms of developing more muscle and new tissue, okay? So again, we bring Jessie out here, but Jessie
is in training here. He’s learning, as I hope you are. He’s happy – you’re not here, I didn’t capture
you here and make you do this, right? By participation, Jessie wants to be here
because he knows that the things that we talk about and are given on a daily basis can be
helpful for a lot of people watching and willing to do that. By the way, Jessie, come over here. He’s actually starting to make some gains
as he’s getting out of this concussion haze and we’re starting to do some work. You can see, the kid is starting to get some
growth. So we’re going to keep working with Jessie
in the days and weeks ahead. You’re here now. But I want you guys to stay tuned as we continue
to bring you videos like this. If you have any other issues that you may
have that you want me to cover, or help to answer along with Jessie, I’m happy to do
that. Leave your comments and questions below. In the meantime, if you’re looking for a program
that lays it all out step by step, and tells you the right way to train, it tells you how
to start getting over that exerphobia so you can start doing the right exercises at the
right time, the right way, and also, of course, gives you a nutrition plan that will show
you how to start increasing your calories in the right way; then head to ATHLEANX.com
and get our entire ATHLEANX training system. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below and again, I’ll be back here in just
a few days. All right, see you. All right. Flex, buddy. Go ahead.

3 thoughts on “How to Gain Muscle Mass (HARDGAINER EDITION)

  1. Maybe Jessie is a hardgainer. Maybe he looks not big. But he look really good and fit and will never have problems to get a six pack. Everything has pros and cons.

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