Build Strength and Muscle (3 MINUTES 19 SECONDS FROM NOW!!)

Build ripped, athletic muscle from home or the gym…

In order to build strength and muscle you’ve probably heard that you need to lift heavy weights. This is definitely true, however the term heavy must be understood to be relative and not absolute. Getting bigger means that you are forcing your body to make your muscles grow to be better able to handle the stresses you subjected them to in your workouts. To do that, you must become uncomfortable to some degree. Coasting through your workouts will never provide the stimulus needed to build muscle.

That said, thinking that you have to start squatting 400 lbs or bench pressing 375 lbs is just not accurate. Especially if you are a smaller person to start. What is “heavy” to you may be light to someone else. The important thing is that it is heavy for you. Building muscle is about building your strength relative to your current strength levels. As long as you are lifting more tomorrow than you are today, you are making progress towards your goals of adding muscle mass in the long run provided you are following a good nutrition plan.

Now, this doesn’t mean that you have to lift heavy weights for reps all the time to get the same benefits. In fact, for some beginners this seems too daunting and actually steers them away from ever lifting heavy enough weights to see size gains. Instead, you can do what I’m showing you in this video and that is performing an isometric hold in the midrange of an exercise. You can add much more weight to the exercise than you normally would, as your isometric strength levels will always be more than your concentric.

This allows you to feel what being strong means. You can feel how much 180 lbs in a bench press is if you only lift 150 pounds at the moment. Again, may not be heavy at all to others, but if it is heavy to you, then it’s progress.

Keep pushing to build strength at every opportunity and you will see just how fast you can build muscle. If you want to build athletic muscle while getting stronger in your workouts, then head to and get the complete ATHLEAN-X Training System.

If you want to see more videos on how to get stronger on every exercise and when to lift light weights vs heavy weights, be sure to subscribe to our channel to build muscle while watching at

24 Replies to “Build Strength and Muscle (3 MINUTES 19 SECONDS FROM NOW!!)”

  1. This is glorious, I been tryin to find out about "muscle strength training exercises" for a while now, and I think this has helped. Have you ever come across – Fonmich Strength Smasher – (should be on google have a look ) ? Ive heard some decent things about it and my colleague got excellent success with it.

  2. Ngl this video was pretty fucking useless. Lift heavier weight so when you lift lighter weight it will feel easier and you'll get more results because you'll be doing more repetitions. Couldn't have made a more common sense video.

  3. This video can help you stay on track and reach your goals. Check out in Google which helps for how to build muscle faster from the kisel bodybuilding program!

  4. I just got a new 70lb kettlebell last week. The 40 lb one's I'm used to using are marshmallows now

  5. @ATHLEAN-X™  Jeff can you help me with my compound lifts bench press, dead lift and squats. I am currently 95 kg, 180 cm and whenever I tend to do heavy compound lifts I can fell pain in my lower back. I can do 60 – 80kg just fine nut it's when I try to do 100kg compound lifts I feel my back after I do the lift maybe it's due to my power lifting belt too tight. Not really sure. This is an example of one of my set for squats: 12-15 reps at 50kg, 8-10 reps at 60 kg, 8-10 reps at 70kg, 6-8 reps at 80kg, and now I am starting to feel my back (i am a little weak at my squats) not sure if that's normal. I have been lifting for about a year now. Cheers.

  6. Another way is 5 sets of 5. For instance, I can comfortably bench 60KG (132 lbs) so for this work out to be effective I would have to go a bit higher to 65KG (143 lbs), do 5 reps of that, go up to 70KG (154 lbs) 5 reps again, move up to 75KG (165 lbs), then go 80KG (176 lbs) and once gain 5 reps and the last one do quite big number, in my case, 90KG (198 lbs). But remember 5 sets, with 5 reps. High volume, less rep. Quite an effective method in building your strength. However, this is just my plan. Yours may vary depending on what you're currently lifting. 

  7. You've probably heared that "the strength is not in the body but in the mind" this is the exact explaination of it.

  8. Nice! I always feel the weight especially when i am not comfortable with the weight i am gonna do. Its nice to now that if you talk about this in a video that i just wasn't doing something out of the ordinary. Thanks

  9. So what if you're trying to cut? Lose fat and keep as much muscle as possible? What are the best workouts to do for that? I've heard low weight but HIGH reps, any comment on this jeff?

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