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


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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.

For more videos on how to build muscle fast and the best way to eat to gain muscle, be sure to subscribe to our channel here on youtube at


  1. I have to give you a lot of credit for my muscle gains over the last 18 months Jeff. I've gone from 187lb to 202lbs. I'll be 57 in a few weeks, so it's never too late.

  2. Jesse has a trainer to correct him, I don't so how am I going to know that I'm doing it right? Having a trainer is extremely beneficial in which I don't have. I still go to the gym but I'm aware my gains will be slower.

  3. Imagine putting on an additional 20 pounds of muscle and still being smaller than the neighborhood mentally challenged girl who walks around the street licking car bumpers and making clucking sounds.

  4. I get what you're saying about eat big get big isn't really relevant, but dude Jessy is a small skinny dude, I'm 6'1 240 lbs @ 13% bf right now and I literally have to eat so much its ridiculous.

  5. Holy smokes the resources and the knowledge you provide is phenomenal. New sub here, will continue to be on the lookout for every vid….let alone catching up on all the others already posted thank you.

  6. Please !!! Get rid of this stupid skinny idiot! Got no muscules and no brains, ready to compete with mister Bean ! Better he gain 50 grams of brains!
    Im here to listen and learn from Jeff but not to listen and look on stupid skinny jerk!

  7. Well don’t forget a dude gains weight as his body changes from a teenager to early 20’s. Every person should gain weight from age 18 to age 25. For example.

  8. Hi Jeff,
    It would be great if you make videos of all the quickie workouts(small but intense) for all the bodyparts like the way you have for traps, chest and abs.
    and it would be great if you make a playlist of the same.
    For example a good leg workout would consist different variations of squats, lunges, pistol squat, calf raises, glute bridge with small time intervals.
    hit like if you want the same to that we can convey this to Jeff, ATHLEAN-X.


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