Hey guys, please join us on the PictureFit Community discord! We’ve had lots of great discussions and would love for you to be a part of it. Also, we’re looking for more people with expertise or education in the health and fitness field. We have some already but can always use more. If that’s you and you wanna help out some of your fellow bros and broettes, please come join the server and message me directly! Hope to see you guys there. discord.gg/picturefit
If you go to my gym at night, there is weights and barbell/dumbbells laying around everywhere. Nastier is our gym uses paper towels and spray bottles, people throw them on the ground (likely used to wipe sweat). Put the stuff back, literally only takes a minute.
I used to be bullied for my weight at high school so I still couldn't get over with it. I always imagine what ppl would say or do when they see a pig in a gym :(
An actual beginner mistake is lifting heavier than you are able to fuel your ego infront of your friends. Lift light and do high reps as a beginner until you have the form down or else you will just get injured.
@@musicfriendly12 Then you have the opposite problem, Lolz! Remember: our body is supposed to be a well rounded machine. It's useless to have a big torso with abnormally hypertrophic arms and nothing to hold them
@@HaikesXO 4-6 days a week for a complete beginner is too often. 3 times a week lets them adapt to the environment and one's newbie gains recover for a longer time than a seasoned lifter's gains.
1. Only using machines (height, unnatural movement, no strength stabilizing) 2. Too many isolation exercises (compound movements = more muscles in less time, max weight increased) 3. Only using light weights (push your limits for more gains) 4. Not drinking water (combat against dehydration) 5. Not asking for help (allow others to motivate and help)
Consistency is key. As long as you do compound exercises, push yourself, dont eat like a pig, and go at LEAST 3 times a week, you should be fine. If you dont see results, dont quit. It will come in time
@@tonyabelson729 Depends on if you’re trying to put on or lose weight. If you’re trying to put on weight make sure you eat in a caloric surplus with healthy foods that have lots of protein, fiber, and healthy fats. Some good examples are eggs, chicken, vegetables, fruits, etc. For losing weight you need to be in a caloric deficit where you are eating less calories than you are burning in a day while also eating them same healthy foods I just mentioned but in smaller portions. Hope this helps!
1 to 3 repping is very dangerous especially for beginners. Once you develop good form you can try this strategy, but when you re new go for reps between 8 and 15 for minimizing the chance of injury!
@@inoobi_2751 In bodybuilding you usually do a lot of reps for achieving hypertrophy, that makes your muscles grow bigger. In strength training it's more common with low reps, and high intensity to gain strength. For example the 5x5 stronglifts beginner program.
One kid I know was bragging about how he could bench 300+ lb. He went to the gym very often, but his gym doesn’t have free weights, only machines. So we set him up with 300 in our school’s weight room and he unracks it, only to have it fall to the side and flip over onto the floor. Turns out he had little to no stabilizing muscles, so when doing free weight bench he couldn’t stabilize the 300lb
I laugh at people when they say I can bench so much weight I go tell those people to do a muscle up 99% of them can't do it I then get on the chin up bar and pump out 10 and I then say "bro do you even lift?"
People also forget that slow progress is better than no progress (: So there's no reason to feel demotivated, or feel as if you aren't getting any results!
@@timangar9771 That's a terrible way to progress lmao, by the time you can do 2 times X, you're going to have to up the weight A LOT to have a challenge at 1RM again. 5/3/1 exists for a reason. I prefer the "range of reps, when you hit the max of the range, increase weight" such as doing 8-12 of some weight, and when you can do all sets at 12 reps, up the weight and re-evaluate.
I made 4/5 of these mistakes when I first started lifting. Used too many machines, only did bicep curls on arm day, didnt ask for help much because I was afraid I'd get made fun of, and I definitely didn't lift heavy enough to get stronger. Luckily I corrected those mistakes and have gotten much better at my compound lifts and hit multiple new PRs
ABSOLUTELY bring water!! I hadn't been and had constant headaches and nearly passed out when doing track! After that I've been chugging it all the time and have felt so much better overall 👍🏻
#1: Going to planet fitness #2: Eating pizza at planet fitness #3: Eating Bagels at planet fitness #4: Going naked to planet fitness #5: Becoming the size of a planet and calling yourself fitness.
Progressive overload is huge. I was a 1-2 times per week gym goer for nearly a year, just doing the same amount of weight and seeing no progress. Then I hear about tracking your weights/reps week to week, add 5 pounds if you can, and I'm feeling great. Plus I decided to cut out drinking and workout 5 times a week lol
@@wevaluedjam When the gym is full of people and someone has three to four sets of dumbbells all to themselves. Should stick to using one to two pairs at most
I use Planet Fitness. At least at my gym, the lunk alarm was disabled because they felt it was hypocritical. Yeah some of the stuff they have but it’s optional, and it’s off in the corner, at least at my gym. The only flaw my gym has is the lack of free weight/ space for use of them.
Literally just came back from my 2nd time in the gym and the whole world of it is so scary. I am not an athletic person, and i have pretty bad social anxiety. I am still trying to find out how the machines work, what to wear and what to eat, but simple short videos like this help a lot!!
This really helped me a ton! I went to the gym for the first time a week ago and lost all confidence when I didn’t know what I was doing. I was really not looking forward to going again but this video really helped me get my confidence back. Thanks!
Stuck with 5x5 until i couldnt bench, squat, and row the weight. Switched to 3x5 and increasing my load was easier and the gains followed along. I would say doing 5x5 is good to get your form down right even if the weight seems too easy. Once you reach a progression limit with 5x5 switch to the 3x5 instead. Form matters!
Asking someone who looks like they could wrestle and elephant into submission to spot you on the bench is one of the most intimidating things around. Especially when your 1 RM is his warm up weight😂😢😭
I like these videos. They're nice to look at, relaxing, and make things seem less daunting which is really frustrating when you're just trying to start
@@opetivaihola946 sometimes you just need to do it. There are times when your thoughts cloud your mind and it puts you down. But like you said just think deep and do it
Salaam brother, are you also shy? Because introversion means we need a lot of time alone and get drained from social interaction. Shyness is the one whereby we can't ask for help. I have both, but at the gym I get buzzed by the confidence of others and the music so I ask strangers for help on the machines if it's easier than looking up in TH-cam. Now I know how to use the rowing machine and leg extension machine 💪🏽☺️😎
Great video! It's so important for beginners to be aware of these common mistakes to avoid injury and get the most out of their workouts. One thing I've learned from years of experience is the importance of proper form and technique - it's easy to get caught up in trying to lift heavier weights or push harder, but if your form is off, you're only setting yourself up for trouble in the long run. Keep up the good work in helping newbies navigate the gym safely and effectively!
I used to focus too much on isolation machines. Needless to say I never made it passed newbie gains but, after adding a few compounds to my routine, I’m noticing that I’m making a ton of progress.
Don't hesitate to ask for help trust I suffer from major social anxiety and walking into the gym for the first time i looked around thinking people were laughing at me but instead I asked a guy that works at the gym and he was a massive help I'm still trying to work on my body atm to get wider arms cos literally my arms r literally twigs also the people there r supportive as hell they will not look down on u they will literally applaud u for making a change
The thing I would add to #3 is that you really need to master each exercise before you start to go heavy, and you need to keep second-guessing your form. Take videos and get others to critique. get others in the gym to critique. I've been doing this for coming up to 20 years and I would be lying if I said I do everything perfectly all the time. Those compound lifts like squats, bench press, deadlifts, and shoulder press that you advocate are notoriously difficult to master PROPERLY. Poor form + light weights you can get away with. Poor form + heavy weights and you're gonna make your local physio very rich and very happy.
Number 5 is so important,in my experience gym bros have gained all this knowledge that's not really applicable outside the gym and are more than willing to help you out if you're lost
I met a guy in the gym that was 4 or 5 years ahead of me in my school, last time I saw him he was extremely obese, now he lost all that weight and is mostly muscle, I told him I remember him from school and I said it was insane how he got in such good shape, he told me how to keep the correct form on most machines and benches, he’s a really nice guy and he helped me a lot, go and talk to the guy who squats 200kg and benches 160kg for 5 reps, he will most likely help you and if not that’s ok, ask someone else, most people that go to the gym are really nice and helpful
First time I went to the gym, I was so intimidated that I did half of one exercise, skipped the other 7, hit the treadmill for 5 minutes and left. Since then, I’ve made friends at the gym, asked for help and suggestions numerous times, even just for someone to check my form. What’s the worst that can happen? They say they don’t care and you both move on with your lives. Fun Fact: No one has ever not helped me.
Bro on my first day of the gym my trainer didn't showed up and I had no idea what to do and was nervous to ask anyone what to do but a guy came over and asked if I need help and guided me on my first day. It was just two months ago and since then I learned so much and improved as well. I still need help with form in some exercises but I don't hesitate to ask anyone also that guy is still one of the coolest dude always there for help.
first day at the gym I just went on and off the stairmaster for fourty five minutes while awkwardly weaving my way around the treadmills, too nervous to get on.
Number 5 was an issue I had, it got to the point where I went on Reddit and TH-cam to show people my bench because I was stalling on the lift. I had at least 20 ppl give me great advice which helped me so much during my next benching session. Bottom line, asking for help only benefits you the most and more importantly saves you so much time.
I go to a gym where there's always at least one trainer you can ask questions. They also sometimes ask if your training is going well and they make your training programme. This makes it "easy" for you to ask for help. I think its great and that its a nice midway between no help at all and an expensive trainer. . Dont know if this is standard cause I've only been to one gym but its great.
I like these videos because instead of a over the top "gym lad" being all like GET BIG, but your videos are calm and collected. So much more easier to follow!
# 1 form is key when lifting any weight. # 2 don’t rush exercises it will give better results. #3 using a mixture of different weights is great and always lifting heavy on the same weight and struggling to do a set isn’t always necessary dropping the weight down slightly and doing some more reps on a lighter weight is just as effective as lifting heavy , but sticking on light weights that are easy too long you can raise the weight slightly again to give results. (Drop sets) #4 being consistent is very important , always find another day to go to a gym when you cannot make it. #5 if you are lifting heavy always have somebody spotting and know your boundary’s if you are lifting heavy you can lower reps but you must always push yourself for that extra rep if you can manage it.
As a beginner, all you need to do for starting is the bench press, overhead press, Pulldown, Squat and Deadlifts and your gains will be so much faster than the isolation machines. You gotta have a really good form for your own accord though, so spend the first month doing these with just the bar so you get accustomed to the proper movement. And don't go for 1 rep max from the beginning, you risk potential injuries even with proper form because you are weak at the start. 5 sets of 5 is the best. Your welcome
@@hashimemad7062 the best splits for beginning are either full body splits, so you hit every muscle group in every workout twice or max thrice per week with a rest day in between every workout, or an upper-lower body split twice a week so 4 training days, with e rest day between se first and the last two workouts. There is also the split where you go push pull legs twice per week, so you train 6 days per week with one rest, but there is too much volume for complete beginners and recovery will be hard
@@hashimemad7062 4 years ago when I started I went for full body split for 4 months and then I changed it to upper lower twice per week. The problem with full body split is that when you go hard to let's say squats, you don't have the capacity to go hard to the bench press, or the Deadlifts destroy your pull-ups etc. So full body to learn the technique and after a while the other training splits to load up the kilos on the bar. Definitely not the bro split though!
Αλέξανδρος Αναστασίου i am doing fullbody workout 3 times a week so i do deadlifts,squads,pullups,bench press and some other exercises all in 1 day then i recover but i am not sure if 3 times a week is enough or if doing fullbody in 1 day is not good for beginners
i am 17 years old so i still live with my parents i don't cook my own food so its hard to track my nutrition i am 191 cm,102 kg so i need at least 200 grams of protein a day its hard for me to reach that number especially the fact that i still don't cook my own food what advise would you give me for the protein intake :(
People saying that you shouldn't be afraid to ask for help are 100% correct. I remember when me and my sister first went to the gym and struggled to use a arm machine, the girl in front of us heard us talking about it and told us how to use it correctly
I’ve actually found, (set #s 3 sets of 10) the best weight to use is one that you will be able to maybe get 10 the first rep, 8-9 the second and 6-8 the third. i do one isolation exercise for each muscle because i find it helps me to avoid muscle imbalances.
Machines are good for beginners to build muscles and prepare themselves from free weights Light weights are very effective and build muscles. 3 repping anything is begging for an injury. High reps increase strength and endurance with less chance on injury, not saying lifting heavier doesn't have advantages.
I've found bringing headphones in to be one of the greatest bigger gym mistakes. They kill your focus, reduce your sense of presence, and shut you off from building connections and community. If you're looking for a great gym, look for one with the fewest amount of headphones being used.
People are afraid/embarrassed to ask for help? Unless you interrupt someone mid-set, it's like giving them a complement "I look at how you are built and how you train and decided that you have the authority/knowledge to help me get better"
I've been frequenting the gym for a year now and I haven't seen any gains for a few months now. The only noticable change is it takes longer to get my heart rate up during cardio now, which means my heart is stronger so that's nice, but everything else, I'm pretty sure I suck at.
Never compare yourself to anyone . The internet has created a Toxic environment not everyone comes from the same place . Do what you do... Set a goal.. reach it then chase another one and most of all enjoy yourself .
10+ for endurance 10 for beginners with EMPHASIS on Form/TECHNIQUE 6-10 for growth although 5-8 is a good range 3-5 for strength/power 1-3 is pretty much maximal
I started lifting lifting small weights, i am now comfortable lifting more weights. I am like it.. I am on my 4th day of 7 day trial, i will definitely go the subscription.
Really helpful advice, I also just made 3 Beginner Gym Mistakes You Need to Avoid video and that is from my own experience. I wish I knew therm when I started, in the beginning, it would save so much time and money for me. Have a blessing day folks.😀
The other mistake is going too heavy when you've just started and mess up your form and as a result miss use or use the wrong muscles and not end up getting any gains. Start lifting really heavy for 3--6 reps when you hit a plateau which should at the very least take you 3-4 months
I definitely see the heavy use of machines and isolation exercises in the gym nowadays. Totally understand when inexperienced people choose these as a go to. I also agree with point on progressive overload and using weight that is challenging. Have to force the body to grow through adaptation and progression.
I'm training for 15+ years and I gotta say point 3 (the heavy weight part) it total bs! Yes, once in a while you can go for max strength with 1-3 reps, but doing it on regular basis? Or worse: being able to do only 1 rep and next time people should put even more weight on?! Don't do that guys, use light weights first, concentrate on doing the excercise right, build a soild mind-muscle-connecten and when you can actually feel and target the muscle, then increase the weight. Choose a weight, so that you can do 8- 12 reps, 6- 14 is also fine, as long as you tire out your muscle. But only going for 1-3 reps will only increase strenght, not actually visible muscle mass. Also as a beginner, starting with that heavy weight, you can injure yourseld pretty easy.
lol, you’re so wrong its amazing. Going for higher rep ranges is for bodybuilders on steroids. Doing llow volume reps (less than 5) with a focus on strength is ideal for natural body building. The first rule of building muscle is progressive overload. One of the biggest mistakes i see are people doing a million reps of light weight. You need to focus on getting strong power movements i.e bench, ohp, deads, rows etc. Offcourse you should start with light weight to get the motor patterns ingrained into your mind, but do that on warm ups sets, then for your working sets focus on adding more weight.
also you should NEVER “tire out your muscle”, you never want to go to failure. This will fry your CNS and lead you to being weaker next training session and lifting less weight, therefore youre not going to improve. Thats why you need to run a program, to periodize your training and avoid training too hard to fry your CNS...
@@Comeonmate7 you said hes wrong, and then you say higher reps is for steroid users lol. Bodybuilding will build a better physique than powerlifting style would. You can still overload doing higher reps. I solely bodybuild and can bench 225x8.
@@Comeonmate7 also if your talking about frying the Cns, that usually occurs with powerlifters as their constantly lifting heavy. Most bodybuilders can be in the gym 6x a week with no problem. This includes non steroid users
Hes right reps till failure are good but you have to test yourself with heavier weights if you really wanna make those gains. I find that dropsets are extremely good for muscle gains
I would like to work out at the gym but I’m worried that I won’t know what to do. I would follow home workouts instead. As a beginner it helped me because I was able to follow along and if I messed up I would go back and replay that certain exercise and repeat it until I got it right. I feel like without the guidance of those videos I’ll get lost and not know what to do. My apartment complex already has a gym that I can go to whenever I want. I also have a workout plan and wanted to know if it was good. Monday: Legs, Glutes, Core Tuesday: Arms, Chest, Back Wednesday: Legs, Glutes, Core Thursday: Arms, Chest, Back Friday: Legs, Glutes, Core Saturday: Arms, Chest, Back Sunday: Rest
Unless the water fountain doesn't work its a fine idea tbh. Water break in between sets. The walk to and from the fountain can help clear some lactic acid too. Unless the gym is packed its not a bad option.
I've just been getting in shape recently and in regards to the last mistake, just today I asked a guy to check my form on squats(because they're the most uncomfortable for me) and I found out I was apparently leaning to far forward, not keeping my heels on the ground, and not going down far enough. While it was rough making adjustments, (I near fell backwards), I actually felt more of the workout afterwards, as well as I was able to lift more with my heels in place. Ask For Help. It is important haha
Jason Genova He knows what he’s talking about, just watch his other videos and you’ll have no doubt in your mind. This is a very broad video so of course he didn’t cover a few important points such as proper form BEFORE doing heavy weights
Con Fidential, I’m not saying he doesn’t know what he’s talking about (in fact I knew everything in all his vids when I was a beginner) I’m just saying I get a vibe
Another tip: Be polite to other gym users/trainers but don't invest in friendships. If they go wrong or become drama filled, it can and will interfere with your training. It can get to a point where you may need to change gyms to avoid any friendship break downs, so keep the gym as your place to focus on training, not a place to socialize.
I actually started working out consistently for the first few months at home with just dumbbells and a pull up bar, so when I got a gym membership about a month ago I was very timid about using machines and all the other equipment lol. I hadn’t even ever used a barbell before so I watched like 3 TH-cam videos just on proper loading/unloading of a bar and went at like 4am when no one was there to get comfortable with it. Now I’m in the gym 4 days a week after work and I try to learn a new piece of equipment at least once a week.
The first one is argumentable. I only use machines because they have a lower risk of injury (correct me if I‘m wrong please) and I‘d rather be safe with less gains then paralysed with a 2“ biceps. Though, completely understandable that people like to use free weights. Doesn’t matter what you do, at least you do!
As a beginner it's safer to start with compound exercises such as the squat and bench then work your way up to machines as extra tools in your workout when you become more advanced.
@@Azadgoli really? I‘ve heard that you could injure yourself especially with squats and that machines like the leg press are mostly safe, or am I wrong?
@@jedenlamm-ss6cy Machines are safe (depends some can be bad) but exercises like squats and bench stabilise muscles and have much more benefits for your legs and core. Also leg press can be bad for your knees and back, I'd suggest use the hacksquat instead of leg press. Squats only get dangerous when you don't use proper form and go very heavy (above your 1 rep max). Much better to do 12 reps with proper form than 4 with bad form.
I don't know if it's just me but I don''t do isolations too much since I kinda hate using only 1 group of muscle to work. The only isolations I like are standing bicep curls and face pulls though the latter might mot even be isolation
I was going to write something similar to this, but Claude 3.5 Sonnet is more knowledgeable than me about most things: Benefits of weight training machines: 1. Safety: Machines often have built-in safety features and fixed movement patterns, reducing the risk of injury. 2. Ease of use: They're generally simpler to use, making them ideal for beginners. 3. Isolation: Machines can target specific muscle groups more precisely. 4. Consistency: They provide a consistent range of motion across repetitions. 5. Less need for a spotter: Many machines can be used safely without assistance. Drawbacks of machines compared to free weights: 1. Limited range of motion: Machines often restrict movement to a fixed path. 2. Less engagement of stabilizer muscles: Free weights require more balance and core strength. 3. Less functional strength: Machine exercises may not translate as well to real-world activities. 4. Reduced flexibility: Machines are often designed for average body types and may not accommodate all users comfortably. 5. Space and cost: Machines typically take up more space and are more expensive than free weights. Free weights generally offer more versatility and engage more muscle groups, but machines can be valuable, especially for beginners or for specific training goals. Many fitness experts recommend a combination of both for a well-rounded workout regimen. Would you like me to elaborate on any specific aspect of this comparison? IMO, safety beats everything, especially if you're over 35, and have lost much of your healing abilities.
Hey guys, please join us on the PictureFit Community discord! We’ve had lots of great discussions and would love for you to be a part of it. Also, we’re looking for more people with expertise or education in the health and fitness field. We have some already but can always use more. If that’s you and you wanna help out some of your fellow bros and broettes, please come join the server and message me directly! Hope to see you guys there. discord.gg/picturefit
how much money do users get if they join?
PictureFit Fit robot
Why would you have a Discord lmfao... I guarantee that your Discord channel will be dead
Why don't you join and find out? You'll be surprised.
It’s got what plants crave 😂😂 that movie was weird
6. Don’t be afraid to ask for help. That massive dude who just bench pressed double your body weight, he’s actually a pretty nice guy .
As long as you don't ask while he's repping 4 plates. Gym Etiquette 101
Clorox Bleach wow 😯
He is also on roids and has no idea what good form is as he doesnt need to know what the f he is doing to build muscle
@@iainduncan0303 lmao
Plus he was a beginner once too
#6 not putting the weights away after you use them
I don't mind it at all if people don't do this
If you go to my gym at night, there is weights and barbell/dumbbells laying around everywhere. Nastier is our gym uses paper towels and spray bottles, people throw them on the ground (likely used to wipe sweat). Put the stuff back, literally only takes a minute.
grissolableh
Nuby29 Leaving the weights isnt helping anyone except yourself...
#7 interrupting someone during a set
Don’t be afraid to ask questions
People are nicer than they look
Topboxing I agree. Most everyone is willing to help despite their appearance
As long as you dont occupied machines to check phone or dont put your dumbells on rack they will be glad to help you
As long as you keep it short and don't take advantage of the person's time. Don't try to learn everything about weight training in one day.
I used to be bullied for my weight at high school so I still couldn't get over with it. I always imagine what ppl would say or do when they see a pig in a gym :(
@@tramphan5281 well i dont know how gyms work in your area, but if it helps go to one where mature ppl go
An actual beginner mistake is lifting heavier than you are able to fuel your ego infront of your friends. Lift light and do high reps as a beginner until you have the form down or else you will just get injured.
Tcc it’s called ego lifting and it’s all good since they probably end up all fucked up the next day not being able to move
This problem extends to ppl who have been going to the gym for years
True
'Stick to lighter weights bro ull get injured' bs
I did this to see if I could deadlift something (noone was around) and ended ended up having a shitty wrist injury cause of it
#6 dont skip legday
Fjank lol and I hate upper body day
What if you're the leg day everyday guy... Lol... At least that's me...
@@centuryfiles9558 you must be a girl then bc girls focus more on their ass and lower body
@@musicfriendly12 Then you have the opposite problem, Lolz! Remember: our body is supposed to be a well rounded machine. It's useless to have a big torso with abnormally hypertrophic arms and nothing to hold them
What happens if u have a disability that prevents it
Biggest mistake is not being consistent
So true
how often?
The Lynch King even if you can go 3 days a week, if it’s actually consistent for months you’ll see improvements. But 4-6 days is more optimal.
@@HaikesXO 4-6 days a week for a complete beginner is too often. 3 times a week lets them adapt to the environment and one's newbie gains recover for a longer time than a seasoned lifter's gains.
Kamil Bury he never stated he was new though
1. Only using machines (height, unnatural movement, no strength stabilizing)
2. Too many isolation exercises (compound movements = more muscles in less time, max weight increased)
3. Only using light weights (push your limits for more gains)
4. Not drinking water (combat against dehydration)
5. Not asking for help (allow others to motivate and help)
Thanks man. Sometimes I just want the SparkNotes to a video I've already watched
ArcticHound Gamer not all hero’s wear capes
Best comment 👍
ArcticHound Gamer Using the same weight for different movements is good though. Unless you're focusing on one thing.
THANK YOU
Lift heavy, eat big, sleep long
Young ADV I have a job brah
Thomas Dalby
Yeah it’s not easy with a full time job, but obviously possible.
The trifecta of getting swole.
Thomas Dalby so what? Stop making excuses
@Complex Ez I work 8-5pm I have to wake up at 6am stop making excuses I did the same shit when I started working now I go after work until 7pm
Consistency is key. As long as you do compound exercises, push yourself, dont eat like a pig, and go at LEAST 3 times a week, you should be fine. If you dont see results, dont quit. It will come in time
How should i be eating
@@tonyabelson729 Depends on if you’re trying to put on or lose weight. If you’re trying to put on weight make sure you eat in a caloric surplus with healthy foods that have lots of protein, fiber, and healthy fats. Some good examples are eggs, chicken, vegetables, fruits, etc. For losing weight you need to be in a caloric deficit where you are eating less calories than you are burning in a day while also eating them same healthy foods I just mentioned but in smaller portions. Hope this helps!
@@tonyabelson729 Like, something average that isn't for calorie deficit or bylking would be eating your normal 3-5 foods and some not processed snacks
true dont eat too much it slow down too much
Why say "eat like a pig"? It sounds like you've got some unwarranted disgust for other people and you're not aware of it.
1 to 3 repping is very dangerous especially for beginners. Once you develop good form you can try this strategy, but when you re new go for reps between 8 and 15 for minimizing the chance of injury!
High reps for beginners is pretty bad because their form will break down when they get tired. 5 rep sets are usually recommended because of this.
Mr Dr Sir isn’t 5 reps for strength?
FrazzaJ2000 ok ty
@@inoobi_2751 In bodybuilding you usually do a lot of reps for achieving hypertrophy, that makes your muscles grow bigger. In strength training it's more common with low reps, and high intensity to gain strength. For example the 5x5 stronglifts beginner program.
is something like 5x5 good?
1. It depends.
2. It Depends.
3. IT depends.
4. iT dEpEnDs.
5. Depends it.
Yeah fuck water sometimes i bring coca cola
Great now the word *depends* looks weird.
Thank you i wanted to say the same thing
Lmao I’m dying
@@brianh571 hi dying
One kid I know was bragging about how he could bench 300+ lb. He went to the gym very often, but his gym doesn’t have free weights, only machines. So we set him up with 300 in our school’s weight room and he unracks it, only to have it fall to the side and flip over onto the floor. Turns out he had little to no stabilizing muscles, so when doing free weight bench he couldn’t stabilize the 300lb
No free weights? Dang, that's worse than Planet Fitness
its not about simply about stabilizing, the weights when bench pressing are a lot heavier than when using machines
@@xChillOutHDx Some machines are actually very heavy. I can bench 255lbs for a single and on the push machine thing I can't even do 220lbs.
@@mathiasmartinkjrjensen3711 yeah machines are weird af when it comes to weight
I laugh at people when they say I can bench so much weight I go tell those people to do a muscle up 99% of them can't do it I then get on the chin up bar and pump out 10 and I then say "bro do you even lift?"
People also forget that slow progress is better than no progress (: So there's no reason to feel demotivated, or feel as if you aren't getting any results!
>Barely does one rep
>Puts on more weight next time
>Tears a muscle
good shit my dude. XD
😂😂
For anyone reading and on a serious note, you do one rep max until you can do two reps with that weight, then you up the weight.
@@timangar9771 That's a terrible way to progress lmao, by the time you can do 2 times X, you're going to have to up the weight A LOT to have a challenge at 1RM again. 5/3/1 exists for a reason. I prefer the "range of reps, when you hit the max of the range, increase weight" such as doing 8-12 of some weight, and when you can do all sets at 12 reps, up the weight and re-evaluate.
Can't make these mistakes if you don't go to the gym...Think about that.
😂
Big brain
Genious
Noice.
Smart Ass!
I made 4/5 of these mistakes when I first started lifting. Used too many machines, only did bicep curls on arm day, didnt ask for help much because I was afraid I'd get made fun of, and I definitely didn't lift heavy enough to get stronger. Luckily I corrected those mistakes and have gotten much better at my compound lifts and hit multiple new PRs
Mine biggest beginner mistake was not training hard enough. I did everything else right but didnt train hard enough. Big mistake.
I know that feeling too XD, well, now we know :)
@Matthew Anthony damn right.
@Jiayi Wang. He probably means something like pushing himself harder, like upping the weights and doing more sets or reps
My mistake was not using the right steroids
So training hard doesn't mean going to the gym frequently per se but it's actually how much you're lifting?
ABSOLUTELY bring water!! I hadn't been and had constant headaches and nearly passed out when doing track! After that I've been chugging it all the time and have felt so much better overall 👍🏻
Great work!
Also bring your self!
Does your thirst not work?
#1: Going to planet fitness
#2: Eating pizza at planet fitness
#3: Eating Bagels at planet fitness
#4: Going naked to planet fitness
#5: Becoming the size of a planet and calling yourself fitness.
Mr. N hahaha
Oh true! By the where are you from?
@@raisarajaul2227 obviously from planet fitness
🤣🤣🤣
LMAOOOO
Progressive overload is huge. I was a 1-2 times per week gym goer for nearly a year, just doing the same amount of weight and seeing no progress. Then I hear about tracking your weights/reps week to week, add 5 pounds if you can, and I'm feeling great. Plus I decided to cut out drinking and workout 5 times a week lol
How are you doing 2 months later?
@@Humiliated1234 overall I've probably added 20% more weight to every lift. More gains in the leg department
@@whyrugae8716 you are impressive man that you have been doing it for 2 months that’s actually incredible good luck on your journey man :)
@@Humiliated1234 thank you, I'm starting to plateau a bit but those nooby gains were massive. Good luck to you, We're gonna make it!
@@whyrugae8716update?😂
#6 Having 3 sets of dumbells around you when the gym is packed
Im a noob and confused what this means?
@@wevaluedjam When the gym is full of people and someone has three to four sets of dumbbells all to themselves. Should stick to using one to two pairs at most
Assert Dominance
@@H12457 lmao
You’d be surprised how many times I’ve seen this
0:08 where’s the pizza 🍕. Is that planet fitness?
Planet Fatness*
Lunk alarm so sensitive just setting down a 5 lb dumbbell sets it off
@@ironberserk2175 😂
I use Planet Fitness. At least at my gym, the lunk alarm was disabled because they felt it was hypocritical. Yeah some of the stuff they have but it’s optional, and it’s off in the corner, at least at my gym.
The only flaw my gym has is the lack of free weight/ space for use of them.
WHeReS tHe PiZzA?!?! *jeniffer lawrence voice*
Literally just came back from my 2nd time in the gym and the whole world of it is so scary. I am not an athletic person, and i have pretty bad social anxiety. I am still trying to find out how the machines work, what to wear and what to eat, but simple short videos like this help a lot!!
This really helped me a ton! I went to the gym for the first time a week ago and lost all confidence when I didn’t know what I was doing. I was really not looking forward to going again but this video really helped me get my confidence back. Thanks!
Went the first time earlier today and going again tomorrow, I'm trying to learn as much as possible 😂
I went for the second time yesterday and it was a ton of fun! Everyone was extremely nice to me and doing the program is fun as well.
@@snouthlly1479 great to hear! My second day was nice as well I got someone to show me around a bit!
I HIGHLY HIGHLY RECOMMEND WATCHING THE VIDEO ABOUT HPW TO CURE GYM ANXIETY BY LEO SKEPI 🌟
4 months in I hope you're still at it
5:45 list of the 5 mistakes.
Vlad Spalatelu Thanks for saving me 5 minutes, like who doesn’t know this stuff?
LEGEND!
You should correct it to: list of 5 fixes, since these aren’t the mistakes, but what to do better;)
Kuno Boi-Nielsen Woooooosh
Stuck with 5x5 until i couldnt bench, squat, and row the weight. Switched to 3x5 and increasing my load was easier and the gains followed along. I would say doing 5x5 is good to get your form down right even if the weight seems too easy. Once you reach a progression limit with 5x5 switch to the 3x5 instead. Form matters!
What does 5x5 and all that mean?
@@Neolcy5 sets of 5 reps(repetition)
Asking someone who looks like they could wrestle and elephant into submission to spot you on the bench is one of the most intimidating things around. Especially when your 1 RM is his warm up weight😂😢😭
stop short of failure. shouldnt need a spotter on a regular basis
I like these videos. They're nice to look at, relaxing, and make things seem less daunting which is really frustrating when you're just trying to start
as an introvert i really can't even look at ppl's faces , asking for help is way more difficult than you could imagine :(
Stop being insecure then
@@opetivaihola946 not how it works but ok
@@eliiikb5141 it actually is if u look deep enough. Don’t let emotions cloud ur thoughts
@@opetivaihola946 sometimes you just need to do it. There are times when your thoughts cloud your mind and it puts you down. But like you said just think deep and do it
Salaam brother, are you also shy? Because introversion means we need a lot of time alone and get drained from social interaction. Shyness is the one whereby we can't ask for help. I have both, but at the gym I get buzzed by the confidence of others and the music so I ask strangers for help on the machines if it's easier than looking up in TH-cam. Now I know how to use the rowing machine and leg extension machine 💪🏽☺️😎
Great video! It's so important for beginners to be aware of these common mistakes to avoid injury and get the most out of their workouts. One thing I've learned from years of experience is the importance of proper form and technique - it's easy to get caught up in trying to lift heavier weights or push harder, but if your form is off, you're only setting yourself up for trouble in the long run. Keep up the good work in helping newbies navigate the gym safely and effectively!
#6 Not subscribing to PictureFit
U kinda make it sound like i shouldent subscribe
joel koel he means like it's a gym mistake to NOT subscribe ✊💪🏽
Don't take Joel seriously, he can't spell properly.
@@eXebeno lol
#7 Not subscribing to Pewdiepie
I used to focus too much on isolation machines. Needless to say I never made it passed newbie gains but, after adding a few compounds to my routine, I’m noticing that I’m making a ton of progress.
Don't hesitate to ask for help trust I suffer from major social anxiety and walking into the gym for the first time i looked around thinking people were laughing at me but instead I asked a guy that works at the gym and he was a massive help I'm still trying to work on my body atm to get wider arms cos literally my arms r literally twigs also the people there r supportive as hell they will not look down on u they will literally applaud u for making a change
I talk to everyone at the gym. Always nice to get tips from others especially if i see someone doing a work out that I haven't tried.
The thing I would add to #3 is that you really need to master each exercise before you start to go heavy, and you need to keep second-guessing your form. Take videos and get others to critique. get others in the gym to critique. I've been doing this for coming up to 20 years and I would be lying if I said I do everything perfectly all the time. Those compound lifts like squats, bench press, deadlifts, and shoulder press that you advocate are notoriously difficult to master PROPERLY. Poor form + light weights you can get away with. Poor form + heavy weights and you're gonna make your local physio very rich and very happy.
Ronnie Coleman never learned how to get his booty to the ground. Honestly I don’t think he ever did one full rep range of motion squat in his life.
Number 5 is so important,in my experience gym bros have gained all this knowledge that's not really applicable outside the gym and are more than willing to help you out if you're lost
I met a guy in the gym that was 4 or 5 years ahead of me in my school, last time I saw him he was extremely obese, now he lost all that weight and is mostly muscle, I told him I remember him from school and I said it was insane how he got in such good shape, he told me how to keep the correct form on most machines and benches, he’s a really nice guy and he helped me a lot, go and talk to the guy who squats 200kg and benches 160kg for 5 reps, he will most likely help you and if not that’s ok, ask someone else, most people that go to the gym are really nice and helpful
First time I went to the gym, I was so intimidated that I did half of one exercise, skipped the other 7, hit the treadmill for 5 minutes and left.
Since then, I’ve made friends at the gym, asked for help and suggestions numerous times, even just for someone to check my form. What’s the worst that can happen? They say they don’t care and you both move on with your lives.
Fun Fact: No one has ever not helped me.
Bro on my first day of the gym my trainer didn't showed up and I had no idea what to do and was nervous to ask anyone what to do but a guy came over and asked if I need help and guided me on my first day.
It was just two months ago and since then I learned so much and improved as well.
I still need help with form in some exercises but I don't hesitate to ask anyone also that guy is still one of the coolest dude always there for help.
first day at the gym I just went on and off the stairmaster for fourty five minutes while awkwardly weaving my way around the treadmills, too nervous to get on.
The roidheads in my gym are actually pretty rude and get angry if you even dare to stare in their way
Number 5 was an issue I had, it got to the point where I went on Reddit and TH-cam to show people my bench because I was stalling on the lift. I had at least 20 ppl give me great advice which helped me so much during my next benching session. Bottom line, asking for help only benefits you the most and more importantly saves you so much time.
6: If you don’t want to bring a water bottle to the gym, bring a cucumber! They have a high level of aqua👍
Better yet, just eat a watermelon in between sets
@@tonymp coconuts are natures thermos
@@tonymp way better yet. bring coke or pepsi. it has water 😏
And if you see a hot chick she may get some ideas. . especially in between sets when you shove it in your pocket
I go to a gym where there's always at least one trainer you can ask questions. They also sometimes ask if your training is going well and they make your training programme. This makes it "easy" for you to ask for help. I think its great and that its a nice midway between no help at all and an expensive trainer.
.
Dont know if this is standard cause I've only been to one gym but its great.
"Ask for help..."
Social anxiety: no, I don't think I will
Introvert: No "laughs nervously for no reason"
I like these videos because instead of a over the top "gym lad" being all like GET BIG, but your videos are calm and collected. So much more easier to follow!
I appreciate that!
I've seen so much progress since following your routines. Thank you for the motivation!
# 1 form is key when lifting any weight.
# 2 don’t rush exercises it will give better results.
#3 using a mixture of different weights is great and always lifting heavy on the same weight and struggling to do a set isn’t always necessary dropping the weight down slightly and doing some more reps on a lighter weight is just as effective as lifting heavy , but sticking on light weights that are easy too long you can raise the weight slightly again to give results. (Drop sets)
#4 being consistent is very important , always find another day to go to a gym when you cannot make it.
#5 if you are lifting heavy always have somebody spotting and know your boundary’s if you are lifting heavy you can lower reps but you must always push yourself for that extra rep if you can manage it.
As a beginner, all you need to do for starting is the bench press, overhead press, Pulldown, Squat and Deadlifts and your gains will be so much faster than the isolation machines. You gotta have a really good form for your own accord though, so spend the first month doing these with just the bar so you get accustomed to the proper movement. And don't go for 1 rep max from the beginning, you risk potential injuries even with proper form because you are weak at the start. 5 sets of 5 is the best. Your welcome
Thanks! But how many times should i do this a week?
@@hashimemad7062 the best splits for beginning are either full body splits, so you hit every muscle group in every workout twice or max thrice per week with a rest day in between every workout, or an upper-lower body split twice a week so 4 training days, with e rest day between se first and the last two workouts. There is also the split where you go push pull legs twice per week, so you train 6 days per week with one rest, but there is too much volume for complete beginners and recovery will be hard
@@hashimemad7062 4 years ago when I started I went for full body split for 4 months and then I changed it to upper lower twice per week. The problem with full body split is that when you go hard to let's say squats, you don't have the capacity to go hard to the bench press, or the Deadlifts destroy your pull-ups etc. So full body to learn the technique and after a while the other training splits to load up the kilos on the bar. Definitely not the bro split though!
Αλέξανδρος Αναστασίου i am doing fullbody workout 3 times a week so i do deadlifts,squads,pullups,bench press and some other exercises all in 1 day then i recover but i am not sure if 3 times a week is enough or if doing fullbody in 1 day is not good for beginners
i am 17 years old so i still live with my parents i don't cook my own food so its hard to track my nutrition i am 191 cm,102 kg so i need at least 200 grams of protein a day its hard for me to reach that number especially the fact that i still don't cook my own food what advise would you give me for the protein intake :(
Love how you put in the idiocracy reference. That was awesome
He really does read all the comments
People saying that you shouldn't be afraid to ask for help are 100% correct. I remember when me and my sister first went to the gym and struggled to use a arm machine, the girl in front of us heard us talking about it and told us how to use it correctly
2:20 biggest mistake of Ronnie Colman’s career
Shut up
Mr Expertee-cremedelabooket what?
Like he’s gonna get big with small weights 😂😂
Mr Expertee-cremedelabooket it’s a joke my bro
Haha no worries
Tbh, working out itself isnt even hard, its the motivation to do it
Fax
I’ve actually found, (set #s 3 sets of 10) the best weight to use is one that you will be able to maybe get 10 the first rep, 8-9 the second and 6-8 the third. i do one isolation exercise for each muscle because i find it helps me to avoid muscle imbalances.
Machines are good for beginners to build muscles and prepare themselves from free weights
Light weights are very effective and build muscles. 3 repping anything is begging for an injury. High reps increase strength and endurance with less chance on injury, not saying lifting heavier doesn't have advantages.
after how long should I start doing free weights?
I've been training for almost half a year now but i'm not sure if im ready for them
Doing both is better.
I've found bringing headphones in to be one of the greatest bigger gym mistakes. They kill your focus, reduce your sense of presence, and shut you off from building connections and community. If you're looking for a great gym, look for one with the fewest amount of headphones being used.
omg yes
People are afraid/embarrassed to ask for help? Unless you interrupt someone mid-set, it's like giving them a complement
"I look at how you are built and how you train and decided that you have the authority/knowledge to help me get better"
Steps in order for most efficient workout
1. Body weight warm ups
2. Compound exercises
3. Isolation exercises
4. Machine exercises
Compound is first
I've been frequenting the gym for a year now and I haven't seen any gains for a few months now. The only noticable change is it takes longer to get my heart rate up during cardio now, which means my heart is stronger so that's nice, but everything else, I'm pretty sure I suck at.
Never compare yourself to anyone . The internet has created a Toxic environment not everyone comes from the same place . Do what you do... Set a goal.. reach it then chase another one and most of all enjoy yourself .
thank you very much this has helped me alot more than i thought it would in my fitness journey. i wouldn't be here without it and i'm very grateful.
I started out using mostly free weights, doing heavy compound exercises and hydrating myself well. And all these with a training partner.
10+ for endurance
10 for beginners with EMPHASIS on Form/TECHNIQUE
6-10 for growth although 5-8 is a good range
3-5 for strength/power
1-3 is pretty much maximal
I see all the extra mistakes in the comments but mistake number ♾️: not starting the gym
Awesome new upload!💪🏽
Biggest thing im learning. Dont worry about the numbers on the scale. I weigh the same but my clothes are really loose now.
I started lifting lifting small weights, i am now comfortable lifting more weights. I am like it.. I am on my 4th day of 7 day trial, i will definitely go the subscription.
Really helpful advice, I also just made 3 Beginner Gym Mistakes You Need to Avoid video and that is from my own experience.
I wish I knew therm when I started, in the beginning, it would save so much time and money for me.
Have a blessing day folks.😀
The other mistake is going too heavy when you've just started and mess up your form and as a result miss use or use the wrong muscles and not end up getting any gains. Start lifting really heavy for 3--6 reps when you hit a plateau which should at the very least take you 3-4 months
I definitely see the heavy use of machines and isolation exercises in the gym nowadays. Totally understand when inexperienced people choose these as a go to. I also agree with point on progressive overload and using weight that is challenging. Have to force the body to grow through adaptation and progression.
Bro I can see why you got so many well deserved subs great clean content keep it up!
Thank you, this was super helpful!!!!!!! 😄💪🔥
Hmmm what's up with the gray man at 0:28?
.25 and again hard to paise at it , yoo man good eyes👀👀👀👀👁👀👁👁👀💪💪👏👏👏👏👀👀👀👀👀👀👀👁👁👁
0:27 not 0:28
Its a robot because he says “machines”
@@aldoaldo156 No.. 0:28
Nicholas Jarrett Ohh Yeah you’re right🤔, I didn’t think about that 😅
I'm training for 15+ years and I gotta say point 3 (the heavy weight part) it total bs! Yes, once in a while you can go for max strength with 1-3 reps, but doing it on regular basis? Or worse: being able to do only 1 rep and next time people should put even more weight on?!
Don't do that guys, use light weights first, concentrate on doing the excercise right, build a soild mind-muscle-connecten and when you can actually feel and target the muscle, then increase the weight. Choose a weight, so that you can do 8- 12 reps, 6- 14 is also fine, as long as you tire out your muscle.
But only going for 1-3 reps will only increase strenght, not actually visible muscle mass. Also as a beginner, starting with that heavy weight, you can injure yourseld pretty easy.
lol, you’re so wrong its amazing. Going for higher rep ranges is for bodybuilders on steroids. Doing llow volume reps (less than 5) with a focus on strength is ideal for natural body building. The first rule of building muscle is progressive overload. One of the biggest mistakes i see are people doing a million reps of light weight. You need to focus on getting strong power movements i.e bench, ohp, deads, rows etc. Offcourse you should start with light weight to get the motor patterns ingrained into your mind, but do that on warm ups sets, then for your working sets focus on adding more weight.
also you should NEVER “tire out your muscle”, you never want to go to failure. This will fry your CNS and lead you to being weaker next training session and lifting less weight, therefore youre not going to improve. Thats why you need to run a program, to periodize your training and avoid training too hard to fry your CNS...
@@Comeonmate7 you said hes wrong, and then you say higher reps is for steroid users lol. Bodybuilding will build a better physique than powerlifting style would. You can still overload doing higher reps. I solely bodybuild and can bench 225x8.
@@Comeonmate7 also if your talking about frying the Cns, that usually occurs with powerlifters as their constantly lifting heavy. Most bodybuilders can be in the gym 6x a week with no problem. This includes non steroid users
Hes right reps till failure are good but you have to test yourself with heavier weights if you really wanna make those gains. I find that dropsets are extremely good for muscle gains
Would love to see a video about speed training and what the research says are the best ways to train to get faster!
I would like to work out at the gym but I’m worried that I won’t know what to do. I would follow home workouts instead. As a beginner it helped me because I was able to follow along and if I messed up I would go back and replay that certain exercise and repeat it until I got it right. I feel like without the guidance of those videos I’ll get lost and not know what to do. My apartment complex already has a gym that I can go to whenever I want. I also have a workout plan and wanted to know if it was good.
Monday: Legs, Glutes, Core
Tuesday: Arms, Chest, Back
Wednesday: Legs, Glutes, Core
Thursday: Arms, Chest, Back
Friday: Legs, Glutes, Core
Saturday: Arms, Chest, Back
Sunday: Rest
Unless the water fountain doesn't work its a fine idea tbh. Water break in between sets. The walk to and from the fountain can help clear some lactic acid too. Unless the gym is packed its not a bad option.
6: Ask for help if you need it.
7: Don’t ego lift because a guy just benched triple your body weight, believe it or not he was in your position once.
4:32 nice idiocracy reference. It’s got what plants crave.
I've just been getting in shape recently and in regards to the last mistake, just today I asked a guy to check my form on squats(because they're the most uncomfortable for me) and I found out I was apparently leaning to far forward, not keeping my heels on the ground, and not going down far enough. While it was rough making adjustments, (I near fell backwards), I actually felt more of the workout afterwards, as well as I was able to lift more with my heels in place. Ask For Help. It is important haha
i’ve been going to the gym for 5 months now. best decision i’ve ever made
Excellent beginner tips, this can definitely steer someone in the right direction while being on the simple side.
*Thank You!*
I was surfing TH-cam for this.
;-)
I get the “I don’t lift but I’m experienced enough to give advice” vibe from this guy. No?
it sick. it piss.
Yup came here just to confirm
Jason Genova He used to be a personal trainer so I bet he lifts
Jason Genova He knows what he’s talking about, just watch his other videos and you’ll have no doubt in your mind. This is a very broad video so of course he didn’t cover a few important points such as proper form BEFORE doing heavy weights
Con Fidential, I’m not saying he doesn’t know what he’s talking about (in fact I knew everything in all his vids when I was a beginner) I’m just saying I get a vibe
Another tip: Be polite to other gym users/trainers but don't invest in friendships. If they go wrong or become drama filled, it can and will interfere with your training. It can get to a point where you may need to change gyms to avoid any friendship break downs, so keep the gym as your place to focus on training, not a place to socialize.
I’m quite high and just re registred back ti ny gym. This video is perfect for me. Cheerch mate🥴🤩
I actually started working out consistently for the first few months at home with just dumbbells and a pull up bar, so when I got a gym membership about a month ago I was very timid about using machines and all the other equipment lol. I hadn’t even ever used a barbell before so I watched like 3 TH-cam videos just on proper loading/unloading of a bar and went at like 4am when no one was there to get comfortable with it. Now I’m in the gym 4 days a week after work and I try to learn a new piece of equipment at least once a week.
Mistake #6: *N O T B E I N G S U B S C R I B E D T O P I C T U R E F I T*
How comes your nose is brown dude
I'm not a beginner, but... good video!
Arm day everyday
Arms are overrated
@@Di97062 Your life is overrated
@@KidnapT ty
@@Di97062 np
Great information. Glad to see it in a simple but engaging manner.
“Gym bro, and brokered” I love this guy
A the beginning I was 51kg now I’m 73 kg looking fuller and stronger
Edit: no I didn’t got fat🙂
R u 6 ft or 5’11 ft that why your not fat
how long did you go to the gym to get that progression?
@@p.jryland5117 1 year
@@giovannifiorrosso6053
You wanna tell us that you gained nearly half of your earlier body weight in a year...
The most important.
Train safely.
people at the gym all look so intimidating tho... 🤣
That's what I thought until I tried socializing and everyone's cool, except some crazy ppl.
same, they are quite friendly
thank you ..
The first one is argumentable. I only use machines because they have a lower risk of injury (correct me if I‘m wrong please) and I‘d rather be safe with less gains then paralysed with a 2“ biceps. Though, completely understandable that people like to use free weights. Doesn’t matter what you do, at least you do!
It's not argumentable, it's just terrible, as a beginner you should build some basic strength first before touching a dumbbell or a bar
As a beginner it's safer to start with compound exercises such as the squat and bench then work your way up to machines as extra tools in your workout when you become more advanced.
@@Azadgoli really? I‘ve heard that you could injure yourself especially with squats and that machines like the leg press are mostly safe, or am I wrong?
@@jedenlamm-ss6cy Machines are safe (depends some can be bad) but exercises like squats and bench stabilise muscles and have much more benefits for your legs and core. Also leg press can be bad for your knees and back, I'd suggest use the hacksquat instead of leg press.
Squats only get dangerous when you don't use proper form and go very heavy (above your 1 rep max). Much better to do 12 reps with proper form than 4 with bad form.
Try avoiding the steroid dealers that are in there
"18 sets of bicep curls"
Whoa take it easy man, you didn't have to call me out like that 😭
I don't know if it's just me but I don''t do isolations too much since I kinda hate using only 1 group of muscle to work. The only isolations I like are standing bicep curls and face pulls though the latter might mot even be isolation
I was going to write something similar to this, but Claude 3.5 Sonnet is more knowledgeable than me about most things:
Benefits of weight training machines:
1. Safety: Machines often have built-in safety features and fixed movement patterns, reducing the risk of injury.
2. Ease of use: They're generally simpler to use, making them ideal for beginners.
3. Isolation: Machines can target specific muscle groups more precisely.
4. Consistency: They provide a consistent range of motion across repetitions.
5. Less need for a spotter: Many machines can be used safely without assistance.
Drawbacks of machines compared to free weights:
1. Limited range of motion: Machines often restrict movement to a fixed path.
2. Less engagement of stabilizer muscles: Free weights require more balance and core strength.
3. Less functional strength: Machine exercises may not translate as well to real-world activities.
4. Reduced flexibility: Machines are often designed for average body types and may not accommodate all users comfortably.
5. Space and cost: Machines typically take up more space and are more expensive than free weights.
Free weights generally offer more versatility and engage more muscle groups, but machines can be valuable, especially for beginners or for specific training goals. Many fitness experts recommend a combination of both for a well-rounded workout regimen.
Would you like me to elaborate on any specific aspect of this comparison?
IMO, safety beats everything, especially if you're over 35, and have lost much of your healing abilities.
squats, deadlifts, bench press, overhead press, barbell row, and oly lifts!