Do Athlean-X Programs Work?

sol3x on 18/06/2018 - 10:23
Last edited 18/06/2018 - 15:12

Hi Ozbners,

I've only recently found out about the Athlean-X channel on YouTube. As their training/technique videos seem all legit to me, I'm thinking of buying their training program (US$97) from their website. Though, I'm still a little bit concerned that if it's just going to be another scam.

My goal is to increase mass and build up muscles. I have gym access and have trained in the gym for almost four years with little results. I know I've done something wrong but don't know where/how to rectify it. I've tried PTs too, but I find them expensive and most of them really only care about my money rather than my progress. Bad luck I guess.

I'm committed but just not sure if the programs from Athlean-X are really legit?

Hope someone has the insight could shed some light and point me the way here.
Much appreciated.

Health & Beauty

Related Stores

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Comments

  • spiff on 18/06/2018 - 10:58
    +7

    Athlean X is probably the best and most legitimate Youtube channel for general athletic workouts with a side focus of building muscle. His physio/PT combination gives a unique perspective that I've incorporated into my workouts for the past 5 years. That being said I've never bought a program from anyone and wont start now. If you're not seeing much progress in that amount of time, then it's most likely due to not having your nutrition in check. Calculate your BMR and start counting your calories and macros. Second factor is probably programming. I would suggest trying to come up with either a push/pull/legs or even a "bro-splits" program depending on how many times a week you can go (should be minimum 3 times per week, ideally 5 times per week) and incorporate Athlean X's YouTube tips in how to perform these exercises properly. If you see progress after 12-16 weeks then that might give you the confidence you need to purchase a program.

    • sol3x on 18/06/2018 - 17:53

      Hi spiff,
      Thanks so much for being active on this thread and your constructive replies and tips.
      I don't have a diet plan anymore but am conscious of what I eat every meal each day. I do try to eat lean and clean though not down to the calorie level. I've been following programs given by previous PTs since 6 months ago. There are push/pull/legs. I also hit the gym at 3 times a week.

      I'd like to know alos, do you have muscle stiffness or tensions from long-term training? Is this like a compromise you cannot avoid if you want to build muscles? I'm asking because over the last fours years, my traps, quads have developed stiffness. My previous PTs said that I've engaged my traps too much in whatever exercise I do, particularly cable bicep/tricep curls. I know my traps should not be used during these exercises, but they always kick in no matter what I do.

      • airal3rt on 18/06/2018 - 22:51
        +3

        I don't have a diet plan anymore but am conscious of what I eat every meal each day. I do try to eat lean and clean though not down to the calorie level.

        "Lean and clean" is a very odd phrase to describe the diet of somebody attempting to put on bulk. "Lean" typically means low calories and you need to be in a caloric surplus to add mass to your frame, and even if you mean "lean" as in lean protein that still needs to be coupled with plenty of healthy fats from almonds, greek yoghurt, avocados, fatty fish etc etc. "Clean" typically means eating whole foods instead of over-processed shit laced with additives, which is great for health and longevity but won't help you put on muscle if you're not in a caloric surplus with adequate protein intake.

        From what you've said I'd say there's a 95% likelihood the problem lies in your diet, ramp up your food intake but particularly emphasize protein and you'll see results.

        • Scrooge McDuck on 19/06/2018 - 08:52

          This is excellent advice.

          Nutrition is just as important as training (and recovery) to bodybuilding.

          OP, I would add one of your meat meals to your daily diet. See how that works for a month and add another if you don't see much of an improvement.

        • sol3x on 19/06/2018 - 13:37

          Wow airal3rt, that is an excellent piece of advice. Yes, my previous PTs all told me to eat more. Like you mentioned, increase protein and calorie intake. They all wrote me diet programs for bulking up. Though I really dont' know the science behind it and have stopped following their diet plans as Ive quit my PT sessions.

        • Scrooge McDuck on 19/06/2018 - 13:59
          +1

          @sol3x:

          You should start following their diet plans again. Diets only work if you follow them.

          The science: More food -> more energy and molecular building blocks for your metabolism to construct new tissue.

          The underlying factor of bodybuilding is consistency.

        • sol3x on 19/06/2018 - 20:59

          @Scrooge McDuck: roger that Scrooge McDuck.

      • Scrooge McDuck on 19/06/2018 - 09:05
        +1

        I'd like to know alos, do you have muscle stiffness or tensions from long-term training? Is this like a compromise you cannot avoid if you want to build muscles?

        No and no.

        You should be stretching after every workout while still warm.

        I also recommend a weekly yoga practice. It's a great way to adopt the routine of stretching, add variety to your stretches, learn new stretches, learn how to let go of muscle tension, improve your posture and mobility, build isometric strength and improve your thought patterns. In short, it's valuable maintenance for your body.

        • sol3x on 19/06/2018 - 13:41

          Thanks for your input Scrooge McDuck. I really think that is a great piece of advice you wrote here. I now recall that one of my PTs used to tell me to stretch (foam roller etc) after workout. But he never pushed me to do it and of course I got lazy and went home straight after workout every session.

          May I know what type of yoga class I should be looking into? Or say ways to stretch?

        • Scrooge McDuck on 19/06/2018 - 13:50
          +1

          @sol3x:

          I would recommend you start with a quicker paced practice like Vinyasa. You will learn many more poses than in a slower paced practice like Yin.

        • sol3x on 20/06/2018 - 14:41

          @Scrooge McDuck: Thanks Scrooge McDuck. How many times per week would you recommend to practice Vinyasa?

        • Scrooge McDuck on 20/06/2018 - 14:52
          +1

          @sol3x:

          At least once.

        • sol3x on 23/06/2018 - 20:51

          @Scrooge McDuck: thanks mate!

  • 87percent on 18/06/2018 - 11:00
    +2

    i think you're better jumping onto https://www.reddit.com/r/Fitness/wiki/faq and checking out the recommended routines. That being said, I do like the Athlean X youtube channel, some of his content give good advice

    • sol3x on 18/06/2018 - 17:54
      +1

      That's a very nice knowledge base. Thanks for sharing supasaiyan. I'm sure your comment would benefit lots of us now and in the future.

  • ronorboris on 18/06/2018 - 11:01
    +3

    Would love to know as well. His YouTube stuff is already so full of legitimate info I wonder how much you'd even gain from his website/program content.

    Perhaps put it this way— if the program is a scam, at least the money goes to the same person behind the YouTube channel which isn't a scam.

    • spiff on 18/06/2018 - 11:30
      +2

      Think about it this way, the program is probably the legitimate information plus more, packaged into a program with nutrition guides etc. If you struggle with your own programming or discipline to follow your own routine, it might be worth it. Jeff is great and I'm sure that the program will give results if followed correctly, but with anything if you put in more time and effort developing and sticking to your own program you wont need to buy this.

  • tighttighttight1 on 18/06/2018 - 11:03

    Highly likely it's a "cookie cutter" program

    • mick123 on 18/06/2018 - 13:35
      +1

      so cookies = gainz? Awesome…

  • TheBilly on 18/06/2018 - 11:28
    +2

    I have been watching Jeff Cavaliers videos on you tube for years and I have also implemented some things in my life that I have to say are really / extremely useful. I have never done one of his actual programmes but my goals have always been different and I've never been interested in muscle building or physical appearance. For example, I have used his methodologies to fix my posture and associated issues which were causing muscle tension and injury in my body and they definitely worked. I have anterior tilt in the pelvis with tight hip flexors, rounded shoulders, weak core and I have stuck with my original programme and done his recomended activities on off days. However on that basis alone I would definitely do his programme if it were to align with my personal goals, but not right now.

    I.e. my current programme is about Olympic lifting and cardio vascular endurance. My only goal is to push more and more weight and be able to run faster and further. I will reassess my goals when I am squatting and dead lifting double my body weight and matching my body weight on rows, shoulders, bench etc. running 10 km at a pace of 5 minutes per KM. Once I reach these goals or I plateau before I reach these goals I will be re-assessing what I do and Athlean X will be at the top of the list, but I am a long way off still.

    Also diet, if you are wanting to go for appearance I can assure you that it is 60% - 70% diet and 30% - 40% training.

    • sol3x on 18/06/2018 - 17:59

      Thanks for your informative reply TheBilly. From you are telling me Jeff and his videos are legitimate as you have put them into test. You have definitely given me confidence in Jeff.

      • TheBilly on 18/06/2018 - 18:30
        +2

        Ultimately your problem is not what the programme is but what you actually want to achieve from all this. I used to just go to the gym, just because, but I never saw any physical result in my life whilst I could push more weight maybe a little bit of muscle definition as well. I put aside all these programme gimmicks and really thought long and hard about what I want to achieve in my life (fitness wise). I then set S.M.A.R.T goals (google) - Specific, Measurable, Attainable, Relevant, Timely. Then the actual programmes and everything else just became a tool to help me achieve those goals, nothing more, the goals are all I think about the programmes help me get there. I sat down and I said to myself, I want to weigh 75 kg, with a constant body fat of 12%, squat 150 kg, dead lift 150 kg, run 20 km, run 10 km @ 5 mins per km, maintain a sprint rate for 1 minute amongst other goals. I then prioritized them all in importance and time line, because remember you can do anything, but you can't do everything. I then researched what is the most efficient method for me to attain those goals. Note, I did not research programmes, I researched the science behind what I need to attain it. For example, if I want a body fat % I read about calorie counting and macros, I didn't go out and look for a diet that says 12% body fat guaranteed I actually researched the bodily mechanics and made my own diet suitable for me.

        • sol3x on 18/06/2018 - 20:34
          +1

          Very very insightful. I'm so lucky that I have posted a thread here and learnt from you TheBilly. May I ask how much time you have put in in searching for these answers?

  • HighAndDry on 18/06/2018 - 12:40
    -1

    I have gym access and have trained in the gym for almost four years with little results.

    That's… not enough information. What kinds of workouts are you doing? What intensity? Are you getting enough protein? etc. Also some people just have builds which are hard to bulk up.

    • sol3x on 18/06/2018 - 18:01
      +1

      Hi HighandDry,

      I go to the gym 3 times a week (used to be four when I had a PT). The usual push/pull/leg sets as mentioned by spiff on the earlier thread. Intensive 1 hour per session (everything is timed including the rest time).

      • hotdog679 on 21/06/2018 - 22:35

        It's widely believed that natural lifters (especially novices and intermediates) need to be training each muscle group at least twice a week to see progress. One way this can be done while only going to the gym 3 times a week is through full body workouts, which are highly recommended for novices. Above all that though, your caloric intake must be a surplus - that is, it must exceed your calorific expenditure. Simple law of nature, what goes in must exceed what goes out for you to gain weight.

  • ThadtheChad on 18/06/2018 - 13:13
    +1

    I'd recommending trying out some of the really good free programmes out there.

    After a substantial break, and a bit of (profanity) and Stronglifts 5x5, I decided to try out Wendler's 5/3/1 for Beginners template.

    This really helped me to put on a ton of strength and break some plateaus. Being 3 days a week, it was relatively easy to adhere to.

    https://www.reddit.com/r/Fitness/wiki/531-beginners

    Here is some more reading:
    https://www.reddit.com/r/Fitness/comments/663z9z/the_instruc…

    I respect Jeff Cavalier immensely, and have watched a large number of his videos and incorporated a fair number of his recommendations into my accessory lifts. That said, I don't really know the contents of his programme to be able to recommend them.

    I did 5/3/1 for beginners for about 3 months and then switched to PHUL to try something new.

    • spiff on 18/06/2018 - 13:53

      Not disputing any of your experience and congrats on your gains, but OP said he wants to build muscle. While strength and muscle gains aren't mutually exclusive, he's better off starting with the standard 4 sets of 10 reps, 2-3 exercises per muscle group, with a focus on compound movements. 8-12 rep range is geared towards hypertrophy more than strength, and I think it'll provide a good strength foundation to then move onto programs that incorporate the 1-5 rep range if his focus shifts towards strength.

      • ThadtheChad on 18/06/2018 - 14:57

        If that's indeed the case, I reckon a split power/hypertrophy like PHUL is just what the doctor ordered.
        https://www.muscleandstrength.com/workouts/phul-workout

        It may be a bit intense in terms of volume, but if a tiny little shit (short and light) like me can do it, anyone can. :D

        • spiff on 18/06/2018 - 15:56
          +1

          Agreed

    • sol3x on 18/06/2018 - 18:12
      +1

      Thanks so much for the informative reply gearhead. I did something similar with my previous PT. I did gain mass and build muscles. Physique had been improved too. Though the PT was quite costly and I stopped 10 months ago. The PHUL program looks great. Am going to have a read, too.

      • ThadtheChad on 18/06/2018 - 23:36
        +1

        Glad my post was helpful mate! :D

        Not to knock PTs, but I spent a tidy bomb on a PT for many months ($70 a session) and that really helped as a beginner. It also helped coerce me to get into the gym as I had an appointment thereby forming a habit.

        Once I started doing things by myself, I found myself researching a ton and then using free resources (mostly r/fitness, T-nation and youtube: Alan Thrall, Omar Isof, Jeff Cavalier, Scott Herman etc). I started on SL5x5 for about half a year, then move to GZLP (which was a bit more technical). Then I took a couple of months off to travel. This time around, I decide to start with 5/3/1 for beginners which helped heaps and allowed me to smash past my PRs from the peak before I stopped working out.

        Now PHUL gives me the volume I need for hypertrophy while I can still work on strength. It is 4x days a week, but each workout can be completed in ~1 hour which is great since I find it hard (in terms of time-commitment) for >4 days/week or 2 hour gym sessions (ICF I'm looking at you).

        • sol3x on 19/06/2018 - 14:00

          That's another great piece of knowledge base you posted here gearhead. Thanks very much for sharing. I do agree with you, if you have a family or work ideally Im looking for something like 3 or 4 hours max per week commitment to the gym. What is ICF by the way?

          I'm sure your comment here would benefit lots of people, now and in the future.

        • ThadtheChad on 20/06/2018 - 14:44

          @sol3x:

          Thanks a ton for the kind words.

          ICF is Ice Cream Fitness. Its just like Stronglifts with a bunch more of accessory work that helps alleviate some of the gaps in Stronglifts.
          https://www.muscleandstrength.com/workouts/jason-blaha-ice-c…

          As before, always happy to help. :)

  • FiDad on 18/06/2018 - 15:16
    +2

    Not sure about his workout programmes but I have learnt a lot by just watching his videos on youtube channel. I have actually gotten much better results in last 8 months since I discovered his youtube channel then in 15 years of going to the gym before. If you are worried about his programme being a scam then be rest assured that he is probably the most legitimate youtube fitness experts and if you are going to pay for any online workout plan he will probably be the safest bet. End of the day I think you don't that much to lose by giving it a try, I mean $97 usd is probably equal to 2 sessions by any personal trainers and you will get more out of it for sure

    • sol3x on 18/06/2018 - 18:22
      +1

      Thanks for the reply lokesh7, it looks everyone here has all backed Jeff's videos so I should really give his program a try. Of course, the Ozb spirit, with 28 deg card at today's rate that's about A$130.40. :)

  • 87percent on 18/06/2018 - 22:36
    +2

    Vote for the nicest op ever

    • sol3x on 19/06/2018 - 13:47

      blush blush thanks for the compliment supasaiyan:)

  • JavaJoe on 19/06/2018 - 09:40
    +3

    Jeff's programs have worked for me! I've trained at gyms for years by myself and for long periods of time with some really good personal trainers. Each one of the trainers helped me with what I needed at the time. I'd watched Jeff's youtube channel for a long time and got a lot out of it. Finally decided to buy one of his programs. As someone else mentioned it was only equal to a few training sessions with a PT, so nothing much to loose.

    I started with the AX1 program and got such great results I've bought a couple of his other programs too. With the program you get access to the exercise videos and the online forum (lots of people asking and answering questions) as well as the structured program and online workout calendar.

    I've never regretted buying Jeff's programs, it worked for me, but you can do it yourself with spending time on research and experimenting with various free programs. You've been given some great advice in this thread and some other great youtube channels to watch such as Alan Thrall, Omar and Scott Herman. I would also look at Damien Patrick, Jeff Nippard (did some recent videos with Omar) and Mike Thurston. I also agree with looking at T-Nation. Good luck with your training and stick with it!

    • sol3x on 19/06/2018 - 14:23

      Thanks very much for your post here JavaJoe. Great to hear from someone who has used his programs. You have given me more confidence now about the purchase. I was first given the AX1, then AX2 as I did the 'Select Your Program' questionnaire again today.

      Like all other great posts here, I believe your comments and input would help lots of people tremendously now and those read this post in the future.

  • ozbjunkie on 19/06/2018 - 11:27
    +2

    I'm not an expert but I've done a little reading.

    If Op hasn't had results in years diet is one possibility, but overtraining is another. Just surprised nobody asked about volume. Deload for a week or two if the increase in diet doesn't help.

    And sleep 8 hours.

    • sol3x on 19/06/2018 - 14:26

      Thanks for you comment ozbjunkie. I do think I only do adequate volume of training. Though, you have raised a very key point, enough sleep (rest) so thanks for point it out :).

  • FiDad on 02/10/2018 - 14:56

    So how did you go with the training program? can you give us a review?

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