6 Greatest “Muscle Growth” Techniques of All Time! (THEN & NOW)

These 6 muscle building techniques and mindset tips will help you to grow bigger muscles no matter what decade you trained in. In this video, I’m going to show you some of the greatest principles that you should apply to your workouts to get the most muscle gains out of your hard work. We will dip

What’s up, guys? Jeff Cavaliere, ATHLEANX. com. So, you’ve probably heard the saying “what’s old is new again”. Not quite.

Sometimes what’s old deserves to be old and never come back again. However, today we’re going to talk about six muscle growing techniques which have stood the test of time and deserve to be shared here yet again. You can continue to still see gains from using them. However, that means we’re going to throw away the things that don’t work and the things that should have gone away a long time ago. Including Zubaz training pants and fanny packs.

Maybe even the shake weight. But what we’re going to do is- JESSE: Jeffrey! I think I can help with this video. JEFF: I can’t. I can’t, guys.

You’ve been asking for him. Have you seen this? JESSE: It’s strong man Jesse, here to help out with the video and teach you some old techniques that have helped with my gains back in the old days, to help you today. How can I help you today, Jeffrey? JEFF: How about, you can get out of my video, first and foremost?

JESSE: Okay. I’ll see you in the b-roll. Also, don’t forget, although the Shake Weight is gone, the movement pattern is very important. I like to practice it every day. JEFF: You guys are responsible for this.

You asked where he was. He could have stayed away, as far as I’m concerned. With that being said, it’s time to break down these six techniques that we need to start learning from and we’re going to do that here, right now. We’re kicking off this list of six with a training principle which has stood the test of time and for good reason. That is the utilization of ground-based compound movements.

If you look back in the day, it doesn’t matter whether the exercise is being performed by lifting something off the ground, or by dragging something on the ground. It’s the fact that everything done was ground-based. We talk about it here all the time on this channel. That is, if you want to train like an athlete, you’ve got to train like and athlete. Athletes train with their feet on the ground at every, single opportunity.

They avoid the leg extension machines. They avoid the seated concentration curls. They look for something that’s going to have a bigger bang for its buck and so should you. That means performing exercises that are explosive. Performing exercises that don’t necessarily have to pick the weight up off the ground to initiate them, but actually generates the force from the ground up.

Utilizing ground reaction forces and the entire kinetic chain that pass through multiple joints and muscles to allow them to work together in a way that they prefer to in the first place. Guys, if you’ve somehow allowed this to drift away from your training approach make sure you start right here and start to reinclude them again in your workouts. If number one was the inclusion of ground-based compound movements, usually done bilaterally, then 1A is, and always will be the inclusion of additional work that’s done unilaterally. Why? Because we know, and so do those that lifted a long time ago, the value of lifting unilaterally is going to be something that cannot be replaced any other way.

If we look at some of these old school exercises like the twisting side press, or the one-armed barbell overhead press we realize right away why they were so popular. They are incredibly effective exercises for hitting the core hard. They’re incredibly effective to this day. Utilizing unilateral exercises is something that should never go away, no matter how obsessed you’ve become with your bilateral strength-based training. We know that.

We know if we train athletes, we need to include these types of things. If you look at something like the dumbbell offset lunge, we realize the value this has in challenging the hips in the frontal plane that the sagittal plane exercises do not do alone. We realize that performing a one-armed row in this fashion not only allows us to train the lats in a very effective way, but it does so by allowing the core to participate in this exercise by not separating it. By trying to include it in all the movements we do because we know how important it is to what we do. Guys, never abandon the unilateral work.

Make sure it’s being included as part of your overall training approach. Moving onto principle number three. Another thing we know about old school strongman training was, it wasn’t just about moving weight, but moving the most important weight. That is the weight of your own body. If you look back at some of the things that were being done this was a high achievement.

Being able to do and perform calisthenics which date back all the way to ancient Greece is something that was a prerequisite, especially if your role and background was in acrobatics or gymnastics. You needed to know how to manipulate your own body in space. That is a principle that I don’t care how many years we look into the future, you’re still going to want to be able to do that as well. You cannot impress me with just being able to lift a barbell off the ground. If you can do that, but you can’t manipulate your own body and space, you’ve wasted an opportunity to realize your true strength potential.

I want to see you start including calisthenics or bodyweight movements into at least some aspect of your training because we know the value here. Whether or not it’s performing exercises like these, or performing more stability exercises like this, the fact is strength is strength. It translates very well if you’re able to utilize that strength with your own body and space. If you’re an athlete you’re going to need to be able to master this. If you’re not an athlete you’re still going to be able to benefit from this.

Never overlook the value and lasting benefits that training with your own bodyweight and mastering it will have for you. So, if you’re look at what some might call the sillier aspects of old school strongman training, you might see some exercises like this. Exercises where you’re trying to move something that won’t move. Or maybe even bend or squeeze something that’s not going to bend. What is the value here?

Does it really apply to us today? The answer is, yes. This is isometric training. While isometric training is not necessarily end-all, be-all for building muscle what it does is enhances our ability to recruit muscle fibers to the action that we’re doing. Which will help us carry over to all the exercises we do where we’re performing concentric movements.

So, if you look at an exercise like this, these are called overcoming isometrics and there’s a huge value to them. What we’re doing is allowing ourselves to create the number one, most important element to any type of muscle. That is tension. We know that tension is the currency with which our muscles speak. If we can generate more tension, we get more out of our muscles.

More work done. More reason for growth. Beyond that, as I mentioned earlier, we’re getting a more efficient recruitment of motor units to the job at hand. We know we can take this into any other exercise we do. We can take this into a deadlift.

We can take this into a squat. We can take this into the bottom portion of a bench-press. When we need to get the bar off our chest, if we have a more efficient pattern for recruiting muscle fibers to the task at hand, we’re going to be able to do that with more force and more power, and more strength. That is why you want to make sure you’re not overlooking isometrics as something that’s outdated, not to be done anymore. It needs to be included in your training as well.

Number five has more to do with mindset