5 Red Flags You’re NOT Gaining Muscle!

  • Ever feel like you may not be gaining muscle as fast or as much as you would like to, despite going to the gym and being consistent with your workouts? In this video, I’m going to show you 5 red flags that can help you determine that this may be the case before it’s too hard to do something about it. Each of these early warning signs will serve to get you to take notice and quickly change up your training so that you can start making nothing but gains.
    We all know that gaining muscle is something that will take us an extended period of time, especially once we are past the newbie gains stage of our training. That said, when it seems like an eternity without seeing any appreciable progress it can become pretty frustrating and sometimes even to the point where we want to give up.
    That would be a mistake.
    You can do something to get back on the right track and to seeing muscle building goals being reached very quickly.
    The first red flag to be on the lookout for is the lack of a pump from your workouts. Once believed to be only a side effect to please your ego, the pump is now recognized as something much more important. Through intracellular tension stress on the muscle cell, the pump is capable of driving a stimulus for muscle growth that was once overlooked. Beyond this, the lack of one can be a hint that you may be too one dimensional in your training focus. Time to switch it up or at least, mix it up.
    Second, you need to get sore in your training. Well, not that kind of soreness. What I mean is that when you attempt to contract a given muscle as hard as possible you should be able to feel a discomfort within the muscle belly indicative of a strong mind muscle connection. If you are not, then even your bigger compound lifts are struggling since they represent the sum effort of all the individual muscles to the task at hand.
    Third, you can learn a lot from the color of your urine. If you are peeing too yellow then you are likely not taking in enough water and are in some state of dehydration. This is a major problem. Just as it is impossible to grow a flower without water, growing a muscle in a dehydrated environment is not a good idea. Beyond the clarity however is the frequency. At a minimum, you need to be going to the bathroom at least 10 or 12 times a day. If you are going less than this then you need to up your water intake as soon as possible if you want to see muscle growth and gains.
    The fourth red flag has to do with your recovery from your training. If you are not recovering between workouts then you are likely not having an anabolic effect from the next workout you are about to do. That is a problem. You can stave this off and foretell when this is about to become especially problematic by taking out the old school bathroom scale and squeezing it with two hands as I show you. Take the reading and look for a ten percent drop-off from morning to morning. This would indicate that the central nervous system is not as recovered as it should be, which is often the first to fatigue before the muscles stop responding.
    Finally, take a note of your performance in your workouts from set to set. If you are seeing more than a 10-15% drop-off in the amount of weight you can handle from one set to the next (especially early on in your workout) or a greater than 30% drop in the number of reps that you can perform when resting 90 seconds between sets, then you are likely not recovered and will start to see muscle gains come to a halt. Increase the amount of time you rest between sets to see if that corrects the issue. If it does not, take a hard look at your training and be willing to make changes to get yourself back on track.
    So to recap for those that prefer lists:
    1. Lack of Pump
    2. Lack of Contraction Soreness
    3. Not Peeing Clear at Least 10 Times a Day
    4. Grip Strength decreasing - CNS burnout
    5. Intraset Recovery - 10-15% Drop Off in Strength Between Sets
    If you are looking for a training program that will help you to get nothing but gains, without overtraining, be sure to head to athleanx.com at the link below and get the program that matches your exact goals. Start training like an athlete and see how much faster you can see uninterrupted muscle gains within even the first few weeks of workouts.
    For more videos on how to build muscle and the biggest muscle gaining mistakes and lessons learned, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - bit.ly/2b0coMW


    ATHLEAN-X™  Vor 3 Monate +628

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Zavik 424
      Zavik 424 Vor Monat

      I thought if your pee is always clear you're over hydrated and can lead to low sodium levels in the blood?

    • Kaiser Wilhelm II
      Kaiser Wilhelm II Vor Monat

      chris henry stop watching British Bullshit Corporation communist propaganda.

    • Armando Rivera
      Armando Rivera Vor Monat

      What happened when I not sleeping regularly and eating well and exercising regularly? Does it undermine my body effect

    • Tejas Mahajan
      Tejas Mahajan Vor 3 Monate +1

      Can u make a vid to increase height

    • BigSig
      BigSig Vor 3 Monate

      I checked out your website about your programs but there's no way to contact you guys. If I buy one of your programs does it come with a diet plan? That's my biggest issue. I'm 6'2" 220 down from 255 but I've hit a wall. My fitness pal app says I should be eating 1780 calories a day. Seems pretty low to me. Hope you can help. Thanks.

  • Kyle DiMalanta
    Kyle DiMalanta Vor 2 Tage

    My mans Jeff wrote a whole essay in the discription

  • woodstock16996 II
    woodstock16996 II Vor 8 Tage

    My weight is stagnant af and my muscles aren't getting any visibly larger...I don't think I need 5 red flags. (Admittedly it's mostly due to my fast metabolism and my abusive/unsuitable living situation - which I am working on changing asap - meaning I can't access proper nutrition anyways.)

  • Arfan M
    Arfan M Vor 9 Tage

    Really weird I don’t get it I’m gaining muscle on my right arm but not my left...i could flex with my right arm but not my left it seems dead😞

  • Hotai hoter
    Hotai hoter Vor 10 Tage

    So I take a super B complex and it always always turns my per yellow

  • MPC Astro dudes
    MPC Astro dudes Vor 10 Tage +2

    ME: Who wears an apple watch to bed?

  • Phil Statham
    Phil Statham Vor 11 Tage

    Jeff's getting thinner 🤔

  • I Don't know
    I Don't know Vor 12 Tage +1

    half of the things he said went above my head

  • I Don't know
    I Don't know Vor 12 Tage +1

    omg his biceps ..

  • Aria 1383
    Aria 1383 Vor 12 Tage

    Red flag 1: The corona virus closing down all local gyms

  • David Ryan
    David Ryan Vor 12 Tage

    I had a red flag about 25 years ago, I hit my natty limit ☺️

  • John Doe
    John Doe Vor 12 Tage

    What??? Elven to twelve times a day???

  • John Doe
    John Doe Vor 12 Tage

    That is a bad dream.

  • Nova J.
    Nova J. Vor 15 Tage

    That intro lmao gain was never mine from the first place

  • no name
    no name Vor 15 Tage

    Peeing 10 times a day ?? I pee once a day max lol

  • Speed Gamer
    Speed Gamer Vor 16 Tage

    But i have only two dumbels

  • Dikkebal
    Dikkebal Vor 16 Tage

    The intro was fire🔥🔥🔥

  • Nick Swenson
    Nick Swenson Vor 17 Tage

    Needs to drink more water
    Eddie Hall enters chat

  • Brandon Calvert
    Brandon Calvert Vor 18 Tage

    Water? I get plenty in my coffee and protein shakes lol

  • Polderjongen
    Polderjongen Vor 20 Tage

    I think your videos are great but personally I don't really like the comedy sketches

  • majoven
    majoven Vor 22 Tage

    I love the idea of squeezing the scale to determine CNS recovery

  • George Jr. Camarillo
    George Jr. Camarillo Vor 24 Tage

    Stop sleeping in the gym😂😂

  • eqnawr sayaṃ
    eqnawr sayaṃ Vor 24 Tage


  • Julian Weijers
    Julian Weijers Vor 25 Tage

    Jeff: you can’t build muscle when dehydrated
    Eddie Hall: what?

  • Ricky Diaz
    Ricky Diaz Vor 26 Tage

    Absolutely love your videos. I've been actively watching and learning from them on a daily basis and I can feel and see the results from all of your advice. Fan since 2015, thank you!!! 💪🏾💪🏾💪🏾

  • Matt Campos
    Matt Campos Vor 26 Tage

    Great video

  • Your average school shooting Eugene LMAO MAN

    Let the gainZ begin

  • Garrett Berg
    Garrett Berg Vor 27 Tage

    My pump in today’s workout was absolutely insane.

  • Dwayne Forrest
    Dwayne Forrest Vor 29 Tage

    Hey Jeff i just wanted to say thanx for all the free content! Im 2 months into my new life long journey down from 290 to 245 eatimg whole foods n weoght training. Im considering buying yur program even for the meal plans but im still on the fence about it

  • The Rictorious Drummer

    I got zero mind-muscle connection in my mid deltoids. Don’t know what to do about it. 🤷‍♂️

  • Kevin Rawding
    Kevin Rawding Vor Monat


  • Richard George
    Richard George Vor Monat

    if you're just going through the comments to find the points you should rly watch the entire video

  • Pedro Martinez
    Pedro Martinez Vor Monat

    Zero red flags 🤙‼️

  • macfione
    macfione Vor Monat

    Not many views, people are scared of this knoweledge, including me

  • Ryan Duda
    Ryan Duda Vor Monat

    1. Your getting cheap gear from the bald guy in the gym. 2. Your trans gender gf or bf is twice your size 3. You flex and you don’t look like a hard penis 4. You fight your grandfather in a MMA match and he wins 5. When homeless alcoholics don’t even lift and they are more shredded

  • Asaph Fernandes
    Asaph Fernandes Vor Monat


  • Y Choi
    Y Choi Vor Monat

    Jeff sounds like Asian mums! Haha
    - Mum, I dont feel well.
    - Boy, your pee looks yellow. Drink more water!
    - Mum, I got concussion.
    - Boy your pee looks yellow. Drinkore water!

  • john mazuera
    john mazuera Vor Monat

    Dammit my pee is yellow af right now🤬..........sorry Jeff I feel like I let you down🥺. I’m gonna CHUG some water for you bro💪😅

  • Vivek Sood
    Vivek Sood Vor Monat

    Facepulls work. Definitely.

  • Dawson Levi Dewese
    Dawson Levi Dewese Vor Monat

    I immediately hit that like button solely because of that intro. Being a scrawny guy myself, I have those exact concerns. Jesse (Jessie, Jessy, however he spells his name) deserves that $100!

  • Arsenkreuz
    Arsenkreuz Vor Monat

    I started going to the gym a month ago and I'm quite happy with my progress. My plan is going to the gym every 2nd day, no excuses. But today I noticed a severe dropoff in some of my 2nd sets. The 5th red flag in this video. Now I know I have to recover more. A beginner like me would just always assume "more training is better" but I will take 2 days off now. Thanks, Jeff.

  • Kenton Tharp
    Kenton Tharp Vor Monat

    That intro was awesome. No doubt

  • Haepax
    Haepax Vor Monat

    That "feeling uncomfortable when contracting your muscle" thing that i've been doing since i was a kid, that i can do to virtually any muscle on my body... is really helping gains? I thought i was an outlier because people called me weird for it...

  • Daniel Batancs
    Daniel Batancs Vor Monat +1

    I take a multivitamin before bed, so my pee is often quite colourful. I do pee lots and drink lots of water though

  • Clement Lee
    Clement Lee Vor Monat

    Lol i like the intro skit

  • Mohit Kathuria
    Mohit Kathuria Vor Monat

    Best man on the Earth 👌🏼👌🏼

  • Daniel Austin Fonseca

    Man I took your advice on peeing and I’ll tell you it works!

  • Thomas Salmon
    Thomas Salmon Vor Monat

    This is my.favorite intro ever

  • Andre Rushawn
    Andre Rushawn Vor Monat

    Jeffs creating an army of buff skinny guys

  • Rob Boss
    Rob Boss Vor Monat

    I think my biggest problem is recovery. I work a pretty physical job and have yet to find a viable balance of working out with this job.

  • CristianV88
    CristianV88 Vor Monat

    Give it to him

  • New Yorker
    New Yorker Vor Monat

    Did he just say 850lbs ?😂😂😂

  • Kurtis Elgood
    Kurtis Elgood Vor Monat

    I love the way Jeff scripts these to be unfunny so that you can focus on the real information at hand

  • James Santiago
    James Santiago Vor Monat +1

    That intro is my sleep paralysis...

  • matszz
    matszz Vor Monat

    Whats a "pump"?

  • Maya's Corner
    Maya's Corner Vor Monat

    I go 3 times a day, oops

  • G MP
    G MP Vor Monat

    Excellent great points. I like the recap too.

  • bilbojumper
    bilbojumper Vor Monat

    That post malone ad lit

  • Knx
    Knx Vor Monat

    5:56 I hope jeff doesn't get locked up for teaching me to grow kush

  • lizarrd1
    lizarrd1 Vor Monat

    Jessie wearing a Mjollnir pendant!

  • izurite
    izurite Vor Monat

    Jeff with shirt!

  • Richard Ridgway
    Richard Ridgway Vor Monat

    Every time I take a piss I look over my shoulder to see if Jeff is looking

    DRICHI BONY Vor Monat

    Hello Jeff
    I have a request to you help show me best abs exercise and entire body for some like me who has a backpain
    Lower, shoulder, n even the neck

  • Frank the Crusader
    Frank the Crusader Vor Monat

    If Jeff is Batman then Jesse is Azrael getting prepared to take up the mantel.

  • Jim Engle
    Jim Engle Vor Monat

    Can you explain the old school weight scale and squeeze method. I’ve never heard of that and want to make sure I understand correctly and do you have any other tips like that, thanks and much appreciate your channel 💪🏻

  • Alex Edwards
    Alex Edwards Vor Monat

    I'm kind of confused about getting a pump, If i'm working a full body compound routine and lifting my max I still won't be as pumped as I would be doing 5 sets of 20 bicep curls with low weight but we know that heavy compound lifts are better for building muscle...can someone explain

  • Zane Truesdale
    Zane Truesdale Vor Monat +1

    God bless you Jeff for providing this info for us for free

  • Pacospain
    Pacospain Vor Monat

    I do not agree on the pissing I never had to go so many times only in the day I found out I was diabetic, if I have to go so many times it means my kidney is working to much

  • ΚΑΡΛ στο 4
    ΚΑΡΛ στο 4 Vor Monat

    Where can I find the tip at 6:10 with the rubber bands around the outside of the bottle?

  • Allan Mojica
    Allan Mojica Vor Monat


  • Alex Pasquale
    Alex Pasquale Vor Monat

    Never have I felt happier to feel soreness/a weird stretch in my shoulder after flexing my tri XD

  • SSchithFoo
    SSchithFoo Vor Monat

    I have a 55lb recurve bow that I struggled to even put the string on. Even after a month of going to the gym it is suddenly much easier. But I still can shoot for shit

  • SSchithFoo
    SSchithFoo Vor Monat

    I get pump only if I do citruline mallate

  • Tyler Masek
    Tyler Masek Vor 2 Monate

    Give Jesse the 100

  • Viper
    Viper Vor 2 Monate +1

    Great video and a great advice. It makes perfect sense.

  • Johnathan Mathis
    Johnathan Mathis Vor 2 Monate

    I really appreciate your videos brother, I am utterly seeing a change and more discomfort. Training properly, is important.

  • Hannes Steffenhagen
    Hannes Steffenhagen Vor 2 Monate

    Definitely drink more, but I think if you’re going 12 times per day more likely you just taking in a lot of diuretics (like coffee). If you’re just drinking water you probably don’t need to go *that* often.

  • broken jinn
    broken jinn Vor 2 Monate

    What a diamond info huge respect bro.

  • Fin Osborne
    Fin Osborne Vor 2 Monate

    as much as I love your videos... Some plants don't need a lot of water to survive ;)

  • Till Schwenke
    Till Schwenke Vor 2 Monate

    I'm critical about the drinking water advice: the body can't intake unlimited water it requires electrolytes to do so, overdrinking won't hydrate you more. You can have perfectly clear pee and be very dehydrated. What I've found is hardest to get from regular food is a good sodium-kalium balance , so supplement kalium and you'll have a shot at absorbing more fluid. IF you pee quickly after drinking, you didn't absorb it.