- What's up, elite Thenx athletes?
It's Chris Heria and Gabo Saturno.
Today we're gonna to show you guys
how to gain weight and build muscle.
Let's do it.
(techno music)
All right, so let's get started.
So we're gonna to show you guys today
how to gain weight and build muscle,
and we've broken it down into five components.
The first thing is you need to create hypertrophy
and the way to do that is by creating high volume,
or low volume, heavy, heavy reps.
You can be doing this with calisthenics or weights.
- Or you can do it with weights, exactly.
Hypertrophy just means, in simple terms,
the breakdown of muscle fiber and then when you go to sleep,
or you rest, then those muscle fibers repair
and then being able to build muscle.
You can do this calisthenics, with weights
or even weights and calisthenics.
Resistance is resistance, whether it come from a barbell
or whether it come from your own body weight.
- Exactly, when I personally train, I do both.
I go high volume in calisthenics.
I try to hit really, really high reps of the basics,
of the push ups, pull ups and so forth,
and I also try to lift really heavy as well
and try to add force against me by weight in calisthenics
and tryin' to increase those repetitions as well.
The next thing we have is progressive overload.
You wanna basically create goals and then smash them.
Create a goal that's gonna to be
10% out of your comfort zone.
Obviously you're not tryin' to make leaps and bounds.
It's not going to happen that way,
but to have a consistent advancement,
consistently be progressing and not plateau,
you wanna create a goal that's 10%
out of your comfort zone.
Master that and then create that next goal that's 10%
and keep going and so forth.
- Exactly, and that goal can become either
increasing your volume, either increasing your reps max,
either doing an exercise you have never done before,
anything that challenge you.
You make sure that every week,
you are doing something different,
and that doesn't just mean
just adding more pounds to the barbell.
- Or adding more reps.
- Or adding more reps, or--
- It can be anything.
- You can be doing the same amount of reps,
but if you do it in a short period of time,
that's progressive overload.
That means that you're getting better over time.
- Exactly, so you want to create a progressive overload.
The next thing that we have, is you wanna start doing
testosterone building exercises,
specifically compound movements.
Doing compound exercises is actually going to build
more testosterone, because you're using more muscle fibers
when you're working out,
and that's going to create more blood
going into the bloodstream.
The next thing is a positive nitrogen balance.
Basically you wanna be eating enough protein,
and a lot of people talk about a caloric surplus
and stuff like that, to gain weight,
and you know that's how you're going to gain weight,
which is true, but that doesn't necessarily mean
that you're gonna build muscle.
I see it a lot on the comments that you guys were asking
specifically for this video,
that you guys wanna get shredded
and you wanna build muscle and gain weight,
but you guys don't wanna just gain weight.
That's meaningless, that's not impressive.
You wanna build muscle,
and the way that you're gonna do that is by having
a positive nitrogen balance.
- Yeah, which in turns means just getting enough protein.
Then just arrange your fats and carbs,
depending on how much work you wanna do in the gym,
and your energy levels, but just by eating enough protein,
you're gonna be able to build muscle.
Most people think that you need around two or three pounds
per pound of body weight.
I think that's a lot.
Just .8 to a pound per pound of body weight?
I think it should be enough to be in that
positive nitrogen balance and be able to build muscle.
- I agree, personally, with me,
you guys can see in the older videos,
even Gabo and I, we both have put on mass.
We both have put on muscle.
- We're always in a calorie deficit.
- We are always on a caloric deficit.
Even yesterday, I only ate once, literally,
I had one meal yesterday and it was at 6:00 p.m.
- You can fast.
You can be doing intermittent fasting,
if you guys are familiar with it, and build muscle.
It's not going to be the optimum environment.
Like he said, it's easier to put on mass
by being in a calorie surplus,
but that doesn't mean that you cannot build muscle
and be in a calorie deficit as well.
- Exactly, and in fact if you guys are tryin' to be shredded
at the same time as building muscle,
of course it's gonna take longer
'cause you're building leaner, dense muscle,
but you are gonna be shredded.
You are gonna be fit.
And you are definitely gonna out-train the person,
that is just having a caloric surplus,
so they just look big, but they're big for no reason.
There's no muscle behind that.
If you wanna get big, and that's all you care about,
then sure, go for it. - Eat big, get big.
- Exactly, eat big, get big, and that's gonna happen
of course, but if you actually want something behind that.
You want strength behind your mass,
then a caloric surplus is not necessary.
The most necessary things
are the things we're telling you right now.
The last thing is you wanna go hard.
You wanna go hard in your workouts.
A lot of people, when they're working out,
they'll do the movement, count to ten, go boom-boom-boom,
finish, whatever.
- They don't squeeze the muscle, they don't
feel the contraction. - Exactly, they're not
focusing on that move. - Or they just drop
the weight right away, do the bicep curl.
- They're swinging it.
- Yeah, focus on the eccentric portion of the movement.
That's the one that's gonna break
the most amount of muscle fibers.
- Exactly, you don't wanna just do the workout,
but actually mentally focus on the movement
that you're doing,
and more importantly, squeeze, squeeze activate that muscle,
because you can be doing the movement
but necessarily activating the muscle
to its fullest potential. - Exactly.
- You wanna squeeze,
and you can start off by squeezing your core,
squeezing your hand,
wherever that -- - Feeling every muscle.
- Exactly, try to feel the muscles
wherever the exercise you are engaging,
and you will eventually feel it throughout,
and from there, you will develop form.
You'll be able to do things without shaking.
You'll be able do things more solid.
You'll have more solid movements, better form,
better structure, which is gonna make you
way stronger and put on some real muscle.
Now, we're gonna show you guys an amazing strength building,
muscle building workout,
that's gonna apply the concepts we just told you
into this work out here.
The first thing we're gonna do is create hypertrophy
by warming up with 100 dips.
Once we've finished our 100 dips,
we're then gonna go into our workout routine.
The first thing we're gonna do is weighted pull ups.
We're gonna max those out.
Next, we're gonna move on to dead lifts,
a compound, testosterone building exercise
and we're gonna do that for 15 reps.
After, we're gonna go on to squats,
another compound exercise, and we're gonna go for 12 reps.
From there, we're gonna go to upright rows
and we're gonna do eight reps,
and we're gonna do routine for a total of three rounds.
Once we've completed three rounds,
we're then gonna finish off our workout with 100 push-ups.
We're gonna exhaust our muscles, create that hypertrophy.
Are you ready to get started?
- I'm ready, let's do it.
- Let's do it, brother.
- Let's go.
- Lets go 100 dips.
(intense techno music)
- All right, so I just went for 25.
- I went for 30.
- Went for 30?
- Just to kill five more (laughs).
- I'm gonna do three more sets, so I can reach 100,
but don't forget to rest a little bit.
- [Gabo] Yes sir (laughs).
- Let's do it.
- How many, 25?
- 25, baby.
- I went for 20, 50, so we're on the same page.
- Got this, man.
This is actually a great way to warm up.
A lot of times, just jumping into a workout,
even doing little warmup stuff, like that,
that's good to just focus on move.
Bang that out. - Just bang it out.
Actually this is enough of a workout,
if you put it that way.
- Yeah, it actually puts me in the mood to just like
start training, you know?
Here we go. - [Gabo] Let's go.
- [Gabo] 25?
- Yeah.
- [Gabo] Damn.
- All right, last little set.
- Last little thing.
- Then we start the real workout.
(Gabo laughs)
- You ready?
- Now I'm ready.
- Let's go.
Lot's more.
- Pretty good, all right so there.
Now we have that pump.
That's the first rule we said,
create hypertrophy.
Now that we have that pump,
we did that high volume reps,
we go into weighted pull ups.
We start the routine.
Let's go for it.
(chains rattling)
(music grows intense)
All right,
we're gonna go for
at least 12 reps.
- I'll go max, let's go, I'll try.
- Hold at the top, Thenx athletes know what that's about.
Put it down slow.
All right, next.
(chains clunk)
Dead lifts, baby, 15 times.
(weights clatter)
- Whoo! Okay.
- Let's go, next one.
- Squats.
- A little break.
- Yeah take that little rest (chuckles).
- Guys, you don't wanna rest too much,
but you don't wanna rest too little either,
so 60 to 90 seconds?
- For the sake of the video, I like to...
- Yeah, just go faster, so you guys don't get board
at our break.
- Yeah, plus, I don't need that break.
(Gabo laughs)
- [Gabo] Let's go for it.
(music grows frantic)
(Chris grunts)
- [Chris] All right.
(weights clanging)
Movin' on.
Upright, military press,
eight times, let's go for it.
- [Gabo] You wanna keep this weight? (laughs)
- Yeah. (laughs)
(weights thudding)
(both men grunting)
(weights clatter)
All right, nice, nice nice.
- Almost there.
- Okay, basically, you wanna do this routine
that we just did, starting from the weighted pull ups,
to this move, two more times to complete the routine
and then you would finish off
with what we're about to do now,
which is 100 push ups,
for that hypertrophy.
Let's get it.
(both men panting)
You want a break or do you wanna go into it?
(Gabo laughs)
You an do the first set, right?
- [Gabo] Go.
- You ready?
- Yeah.
(triumphant music)
(Chris grunts)
(Gabo grunts)
- All right, almost there.
Oh, I feel that.
A sick pump.
We're almost there.
- Let's go for it.
- Last little set,
and we're finished.
My arm is like so pumped.
- I can barely move.
- Yeah.
(both gasping for breath)
All right.
Let's go for it.
(Chris grunting)
(Gabo laughing)
- [Chris] Could barely move on that last one.
- That's when you call failure.
- Yeah, it's a failure,
like the last rule we said,
you gotta go hard.
I like the first rule, create the hypertrophy,
so this workout right here,
and this whole video,
follow these steps, follow this workout,
and for the best workouts
to actually gaining, making real gains,
build real muscle, real strength,
don't just gain weight to look big, but actually get big,
be strong.
It's easy to start but it'll take a long time to master.
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Thank you guys so much for watching,
and we'll see you guys next Sunday, 8:00 p.m. eastern time.
Peace out.