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I am doing a Push/pull/legs split (6x Week). 9 Hours of sleep every day. Progressive overload every 3rd training session. So i am increasing the weight on every exercise every week (if my performance was sufficent enough with the current weight). Doing 3 Sets on every exercise with 10 reps. Starting with the heaviest set (with 1-2 RIR) and on the last set i am going to failure (as a "test" wether i am not training hard enough. Whats your opinion on that
Being 60 I concur and would ADD do what I can to work round pre - existing “injuries” including a dislocated ACJ, some tennis elbow, some cartledge damage in both knees etc. Train harder than last time is not always an option in the simplistic way Greg appears to espouse ( I love a lot of his stuff ) although clearly the principle of progressive overload is a well established scientifically proven training approach which I follow for cycle training. However I also include a lot of Base load Zone 2 work, based on science, which is definitively not Harder than last time... if you wonder whether it works look at the Strava of top Grand Tour riders in the Base Season... massive rides with A-ZERO intensity. Just saying ... 😉 PS Remember you get fitter and stronger when you are resting. Most cyclists do not do rest weeks or know how to do recovery rides. They just go balls out or as Stephi Cohen points out they are stuck in the death zone of Zone 3/4 never going hard enough or easy enough and they just plateau
Great breakdown! Enjoyed hearing the balanced viewpoint on your end. I've found that adding an AMRAP set to an exercise every few months can also help re-calibrate the perceived Reps in Reserve as it does get tricky to estimate sometimes. Of course, this has to be done with good technique and with all safety precautions in place.
Nice Mario that's an awesome idea. I have included those in my programming at time but never approached with that in mind. Really great trick and I will definitely be giving it a try! All the best to you
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Didn’t you have a quora answer using laughable logic to defend the fact that Jeff is natural? I read it and couldn’t help but wonder if you ever considered the idea that maybe anabolic enhancements were used by his mom? Also, drugs modify your genetics, so having modified genetics doesn’t contain as being natural. You sounded like you were belligerent to the one asking the question as well, almost as if you wanted Jeff to see just how good of a boy you were so he can fetch you a bone. I find it weird you are critical of one Jeff, but love the other Jeff when both are frauds...
@@theflyingninja1 Look at natty or not subreddit. People there already came to the conclusion that he is not natty and that he micro pins to pump out more science based garbage.
@@mattc4266 he has a answer on quora where someone asked if anybody natural can have a physique like Jeff Nippard and this guy Geoff pretty much ripped the asker a new asshole and saying that Jeff has amazing genetics Becuase his mom is tipped (disregarding the fact that his mom is also blasting steroids which is possible Becuase his mom has a rough face, no feminity, and traits of high T). The fact that this is even a question shows how gullible people in the fitness industry truly are.
I use to do 3x full body workout per week. But when i pushed myself, i didn't recuperate within 48h. So unconsciously, i was reducing my intensity to be ready for for my next workout. Once i passed to 2x per week with 1 rep to failure, i got a lot more result in strength, with 3 or 4 days to get back to 100%. You dont need to live at the gym to have results. But you need to get comfortable being uncomfortable
@@donnn-ow4rj I'm 34. For my legs, usually 4days. Upper body 3 days. I now do a split Monday and Tuesday, and a full body workout on friday. With legs on mondays, I am back 100% by Friday. 48h for me is definitely not enough. You just have to listen to your body.
@@joost1183 you can't really decrease volume when you do 2x 1h per week. Some people need more time to recuperate. I much prefer this way than spending more time training for the same results.
@@Sean_Nalewanyj Honestly it depends on the exercise. On a seated dumbbell shoulder press, it's not hard at all to go to RPE 7. But on a leg extension machine, things change a lot. RPE 7 can feel like HELL there. It depends a lot on the exercise.
@@Repsforjesus67 Yeah that's a fair point. It does depend on the exercise. Doing 15 reps on a leg extension with 3 reps in the tank would still be extremely uncomfortable.
I’ve been looking for this video. You and Jeff are my two favorite fitness content creators. I love the combination of true science backed by studies and bottom line, straightforward advice. Both of your advice has been immensely helpful for me as a beginner lifter
I listened to Jeff’s podcast which included all of these interviews in full. It was quite complicated, and some parts seemed contradictory, so this summary is actually very helpful. I’ve listened to a lot of Sean’s content recently and, along with a couple of others, I think it’s among the best, most balanced and most useable advise out there. Thanks Sean.
I think hit the nail on the one objective truth behind his video. "Complicated" depends on how much volume of info a person is ready to take in but you're right, his video was contradictory. Just too much noise on a subject as scientifically controversial as fitness. Dr Meathead#1 tells you to go easy so you don't go sore. Dr Powerlifter tells you to stop being a punani and man up. Keep lifting those weights instead of half ahhing, blah blah It's unfortunately an unorganized info dump, which leaves people more confused than informed
Sean, I can't thank you enough for your influence. I found your content 5 years ago (in my mid 30s). I wish I'd had better resources when I started my training, but now both my son's are starting to train and I feel like I have good information to pass along to them.
I'm so glad you so what you do. I've been trying to get my head around this fitness and muscle building thing since I changed my lifestyle and lost 120 pounds. Everyone seems to either be full of shit or have an agenda or refuses to give anything without money. You've helped me more than anyone else on the internet ever came close to.
Love all of your videos, seriously, never disliked anything you’ve ever put out. I also play guitar so I enjoyed your guitar playing analogy. At the tender age of 47 I just enjoy both lifting, training, sport specificity, and guitar playing. This was a very welcome video to watch while eating a huge dinner on the night after Halloween.
Too be fair, Jeff is the CEO of making things more complicated than they need to be, but to me that is what makes much of his stuff so interesting. I get that it's not for everyone. He and Greg have quite a different type of audience. But I think Sean's answer here is both simple and nuanced enough to work from!
Imo, Jeff's videos looks complicated only because he's throwing the scientific evidence behind all his recommendations and not just condensing the gist down for a general audience. Understanding the concepts as deep as explained in his videos has actually been a motivating factor for me to push myself at the gym
Yeah I'm not exactly sure where you get the fact that his videos are more complicated than they need to be. If anything it's the opposite, and he simplifies questions that you might have had many different opinions on.
@@deedsofdecapitation7477 I've never said it's a fact, it's just my opinion. The reason I pointed out the different audiences is because Jeff's vids are going to be hard to understand for new lifters, Greg's are going to be redundant for experienced lifters. I can use fat burning as an example: The only thing you really need to know is calories in and calories out, but that does not mean that there aren't many ways to improve upon that and optimize. It's nitpicky in a sense, but as I said I like his videos a lot.
Really liked this one. Echoed my thoughts exactly, especially how "harder than last time" works when referring to progressive overload rather than effort
I always go to failure at the last set for each muscle group. I' ve never been overtrained since I started using creatine. Before creatine I needed to take a break for a week sometimes. I spend 2 hours each day and 4 days each week in gym and i started lifting 1,5 years ago.
@@alltimehiphop5318 I disagree. If you’re not doing a one rep max or taking a set to failure, you don’t need a spotter. Guys do it all the time at the gym.
Doing bench press without a spotter isn’t a good idea if you’re lifting to failure . I learned that the hard way last week lol . The whole gym was staring .Too embarrassing
This was a great video providing intelligent insight into this topic. Totally agree that the training high volume too frequently is counter productive, and also that the goal for beginners should be working on getting used to using proper form and using progressive overload to make progress. Most people definitely don't work out hard enough to progress past the beginner stage because they don't know or understand the basic principles of how to keep making progress. To your last point, I think that following a periodized program is the best way to continue making safe and effective progress once someone is beyond the beginner "newbie" easy gains, making sure you reach within 1-2 reps of your failure rep during your working sets. Really solid advice Sean, this was a valuable video that can benefit most people trying to understand the best and safest ways to continue making positive progress in their workouts. 💪
@@christiantraulsen8181 How so? They benefit from much higher RIR and we yet don't know which is optimal for untrained people. They can probably have 10 reps in reserve and still make a decent gains. If they add 1 rep every week they hit 2-3 RIR pretty quickly.
U always keep it simple man!! Just focus on basics and u ll get most of the results..U talk about how to make fitness sustainable and that's the most imp thing which most of the people don't understand..No need to overcomplicate things.. Such an underrated channel!! I ll keep supporting u bro Love u bro❤️❤️
these vids have been an eye opener for me. at the time of writing this ive been working out for about 4 years and so id say im at least an intermediate lifter and felt like ive been stuck at a plateu for a long time. i watched the "are you training hard enough video" and i hit most of the points but just hearing it out loud has given me the motivation to push even harder. i might very well already be near my maximum potential for my small size and thats why progress has slowed so much but i cant let that stop me. i have to push through. unless theres sharp pain,i physically can no longer continue, or my form goes to shit you can bet ill still be pushing. love all the pointers, it gives me motivation and reassurance to continue what im doing and to refine it down to an art.
It's great how you simplified the recommendation of the experts in Jeff's vid and expounded on how we should interpret "harder than last time." It's nice that you gave us an ideal sweet spot to work with so that we can adjust depending on how much volume or our frequency for a muscle group. Thank you
The more I listen to the science, the more convinced I am that AMRAP dropsets are actually one of the most efficient ways to build muscle. Of course, not every single session because it will accumulate fatigue, but they're a great addition, maybe even staple.
This video made me subscribe to your channel. I like Jeff’s content a lot. I’m a big science nerd, so I enjoy getting into the weeds with his content because I find the research interesting. I’ve watched quite a few of your videos, and really found them valuable. I thought this was a very practice, measured, and frankly mature response to another creator. Excellent work; you officially have a fan here👍
I'm 55 and have been lifting since 1975. Theoretically, I'm at a point were I should be getting weaker by the year. I mostly do Bro Spits and pyramid upward with my first big lift, say....bench. I bench without a spotter on a 3D smith style machine, doing pin presses. I work up to a weight that I can't even do once but I give it 2-3 good tries. I, immediately remove enough weight to allow about 4 reps. Now I start my pyramid downward, removing weight as necessary, to perform 5-8 (gun-to-the-head) reps. That's how I know I'm working hard enough. I retired for health reasons at 53. 6 month's later I quit the gym due to extreme fatigue. I just got home from the gym after a 3.5 hour session (No cardio). I'll return to the gym later today for about 600 calories worth of cardio and might throw some weight just for the hell of it. Retirement is good.
8:31 I agree. For me personally with guitar and fitness, even though I’m not doing it to become one of the greats, I try to practice and train like I want to be. Like people saying “I don’t wanna get too big.” You’ll never get to big on accident. You’ll get where you want by training like you want to be that big. Same with guitar. I probably won’t be a guitar hero in my future but I might as well practice like I want to be
Im glad your channel had been growing ...you not only give great information... But you also help shift people into a healthier mental space for there fitness goals and expectations💯💯💯.... Your channel is a BLESSING💯💯💯💯
I'm 63yo training with my 21yo son. I HAVE to be very careful at my age. In the last 2 years I've turned back the clock 10 years, losing fat, building muscle and feeling much stronger and healthier than I did 2 years ago. Listen to your body. I always say take "baby steps", leaps in weight training hurt. Anyway, stay strong & healthy and keep pumping! Cheers 🥃
Ever since March of this year I've become increasingly more interested in the science and mechanics behind optimal nutrition and training techniques. I've been thinking of possibly switching my major to accommodate those interests, but that's just a thought for now. Question --- what is your experience with studying these topics? Did you get a degree in this sort of field, or did you not attend college to fully focus on your business?
I don't have a formal degree. I was a university student but dropped out to pursue online fitness. I've been training seriously for 20 years now and my knowledge just comes from my own independent research/experience/coaching.
3:14 Man this just cracked me up so hard my sore abs hate me :') Walking into a gym knowing full well you're going to get yourself clapped and carried out in a stretcher is a mood
Im 58 and have been lifing for 42 years, over time you figgure out what works and "work" is always key with good effort. I've kept injuries very low and still have good knees and shoulders. 440 DLift and 315 front squats and still gaining strength after two sever motorcycle accidents. Yea, I don't leave much in the tank and train to make the gains I want and train around small injuries. It all works as long as your consistent, period. Good video as usual Sean!
I push myself to failure and near failure, but I do it on a session-to-session basis. It's why I only count as a guide, not to set myself goals which might be fine one day and potentially injure me on another. It's about working hard but also being sensible. Setting a new "record" for myself only to be laid up in bed for the next two weeks is clearly counterproductive.
I'm 21, doing 5 days a week with 3 different group of muscles (2 muscles per day), repeating 2 days of the same exercises with muscle failure and progressive overload. So far I feel I've done some gains but it's a matter of time to get better.
Something I think I can add is that progressive overload can be induced in 3 ways. Increasing intensity, increasing volume, or decreasing RIR. So if you are repping at 4 RIR, you can induce hypertrophy by going to 2 etc.
But only to a certain point. If you have to do 40 reps to get to failure, you have to higher your weight. And volume is one of the easiest way to higher stimulus. Because you can’t do more than going to failure in a range of 3-30 reps. So intensity and load (weight) are the foundation and volume is what makes use of it. 1 set of failure within the 3-30 rep range won‘t do much. 10 sets, with decreasing RIR and the last two to failure will do a lot.
Bodybuilding is about fatiguing or exhausting a muscle... you've not heard of pre exhaust sets? Another method is The flush principal... does anybody know what a superset is?
I don't think any of the experts in Jeff's video over-complicated anything. Jeff was just getting their opinions on the question. 1-2 RIR or failure on every set for me and I'm a novice. I've always been aggressive in things I'm passionate about though. Great video Sean.
1-2 RIR is my goal each workout on my upper body. My leg is compromised by injury. @70 I am not going to get much better . But I’m looking to be the best I can be today
Hi Sean, great video. Does your 1-2 RIR guideline for the majority of sets hold equally for major compound movements like squats and deadlifts as for smaller isolation movements like a biceps curl? I find regularly going to a true 1-2 RIR on all sets of major compounds very fatiguing (as I'm sure most people would) and takes a toll on me over subsequent days and weeks (as Mike Israetel talks about in Jeff's video). Should this be managed through suitable per workout volume? Or something else from your experience?
I do Monday chest, Tri, lil shoulders and calves. Tuesday back and biceps and squats. I box on Wednesday and Tuesday push and Friday pull and I take weekend off. What do you guys think
Loving all the ways he's explained how you shouldn't train to failure (Carried out on a stretcher, losing control of bowels, falling on floor and vomiting), all lovely visuals!
8:13 - 8:25 - Just to be clear... That correlation would NOT be a 1:1 correlation, right? There’s definitely a point of diminishing returns, right? So just throwing out numbers here: You could work with 75% intensity, and achieve 90% of your potential, but it’s the last 10% that splits up the additional 25% of intensity, and probably not evenly, again, more, point of diminishing returns.
I'm a bit confused. So say in doing bench press and I do 3 sets of 10 reps. If the first set brings me to 2 reps of failure, then the next set I won't be able to do 10, I'd probably need to do 8 as I'll have exauhsted that muscle. And then the next one maybe only 7 and hit failure.
I really don't understand leaving reps in reserve... If you can do more reps, do it! Why even think about how many you have left in reserve, just go on until you can't anymore I sometimes sit at home thinking about how I could have done one more rep and other people do it on purpose?
With so much misinformation and opinions and just straight up commercials out there; it's nice to get the straight science from you, and you keep it simple and informative. Thanks for no b.s. Sean
I have a rare disease which severely compromises my ability to respond to stress, my body doesn't produce the stress response hormones. Managing the overall intensity of my program is extremely difficult. If it's not intense enough, there will be now progress. But, if I overshoot I end up sick, and that disrupts my progression too. I'm on a conjugated program right now, and the addition of dedicated maximal strength training requires some adjustments. I'm on an 8 day training week in response. I had to add in a rest day following my strength workouts before I move into the hypertrophy training for the week. It's annoying, but the only reasonable solution if I want to train at the appropriate level of intensity to progress towards my goals. I also paired in lower volume hypertrophy training techniques to reduce the overall stress of the program. Then I designed to program to progress on intensity too, going from RPE 7-8 in week 1 to ending at RPE 10 in the final 4 weeks. I'm on week 8 tomorrow, and this has been one of the more effective conjugated programs I've used. The third rest day is what has made the difference. Train only as hard as your ability to recover.
I have a question about RIR and sets and I hope someone can help me out: do you go 1-2 RIR for every set you do in a work out? Let's say you do 4 sets of bench pressing of 7 reps. Do you go 1-2 RIR on the first set already? How do you keep up the reps in the second set? Thanks in advance!
That’s how I’ve always done it and had a lot of success over 20+ years of lifting. For heavy compound exercises like bench press or squats I rest about 3 minutes to recover 90% so I can go heavy again. Sometimes my reps start to go down a little on each set and that’s fine. You’re still pushing yourself. I’m also a fan of pyramiding my sets. So after warming up I’ll do my heaviest set first with a weight I can only get about 3-6 reps with, followed by lowering the weight and aiming for around 7-10 reps. I might do that a couple sets and then end with a light set where I can get about 12-15 reps.
Most people do everything on autopilot... and in bodybuilding you should never go through the motions... it takes mental focus to work the muscles... most people got it backwards they're working the weights... and the muscles are just going along for the ride!
Question: I understand the idea of reps to failure, but does this have to to be the same number each set. For example, doing 12 bicep curl reps (1 RIR) in a set, then resting for 2.5 minutes and going again, but this time only being able to do 11 reps (assuming 1 RIR again). Is this still fine as the main idea is that you work until close to failure, or should I rest more so I can do 12 reps each set with 1 RIR?
What’s your stance on burnouts after sets? If they’re worth doing, would it be to accumulate fatigue if for example, let’s say it’s bench press 3 sets to 8, and you’re unable to progress during the workout in reps or weight compared to last time. So to compensate for extra fatigue to I guess “equal” the extra tension from adding more reps or weight, would that be a reason to do burnouts after a workout set, with lighter weight to failure? Thanks
@16:14 before you could tell that it was the handle to a cable, I thought it was like a 2lb dumbbell and was like bro, you didn't have to play me like that.
How is it possible to get to within 2 reps of failure for each set when you have multiple sets to do? I just can't see how if you're really talking about being two reps away from "absolute gun to your head failure, can't do another rep" how that can be achieved. At least I've never been able to do it. Here's why: In my own personal experience if i choose a weight where I can do my first set (assume I'm doing 3x5 sets) to 2 reps left level then i'm using a weight that means my next set i will absolutely no way get all my 5 reps out (using the same weight), i'll probaly only manage 4, and then again my 3rd set i'll be lucky to do 3 reps. At least that's my experience (i'd consider myself intermediate). So I end up being forced to ramp my weights up for each set where essentially only the last set, with the heaviest weight, i get to say 1 or 2 reps from failure. If I tried getting to wtihin 2 for every set, (and assuming i'm not doing extra reps on the earlier sets to get there - i.e. sticking to my 3x5) then my muscles would be done already and my subsequent sets are incomplete. Chest dips for example: first set i can do BW+32kg for 5 reps and it feels pretty comfortable, if I were to guess i'd say i could do another 3 reps with that weight, second set i can then do BW+35kg and be maybe 2 reps from failure, then last set will be BW+ 37.5kg and i'll probably be about 1 rep from failure. On super good days i might even be able to do a fourth set with BW+40kg and manage another 4 or 5 reps, on bad days that last BW+37.5kg i'll struggle to do 4 reps.
I have question specific to me.im Executive Chef, working on light week hours 50,this days 60-70hours a week not uncommon, I do upper lower split, how should I set my workouts and rests,oroun crazy schedule?
What I do on my experience, I have seen results: I do have a fixed set, ex:4 set. But I don’t really have a fixed rep. I’ll start counting my reps but once I reached 8, I’ll stop counting n just keep going n listen to my body
@@susannevanberkum5724 I’m in the process of finding that out. I have been doing this way because of my limited weights I have n the gyms were closed. For the past month I started hitting the gym, so I myself is curious on that same question n I’m experimenting at this point
Greg whatever his last name is...his point is more philosophical...it can apply to your mind set...as you said...it can't be in terms of weights each week...you'd max out pretty soon and then what??? ....so that advice is more for your mind set...as in push yourself harder as you progress. I totally love that you had Jeff Nippard info here..he had a lot of other opinions which were very helpful and insightful!
@@Sean_Nalewanyj one of my friends who trains for strength convinced me to try using a system where the RPE ramped up week by week, but leaving five clean reps in reserve just felt stupid.
I'm 42. i want to train as often as i want and recover and not get injured. would like to add muscle but for now focusing on correcting some injuries and imbalances while focusing on cardio and mobility for a few months. My PT told ke a few years ago that some of his patients told them they put on muscle if they put good effort into rehab and corrective programs because it hits muscles that you normally dont or that have gotten weak. I've learned useful info from multiple YT channels as well as actual books and DVDs. @Sean Nalewaynj this is a great channel.
Love it,, I say alway push hard and intense like you are going to failure however stop with one in reserve and at the end of the sets then go to failure hard. my biggest thing is listen to your body it well give you signs / clues on how many to leave in reserve. I am 58 yrs and I push hard and intense and that's what works best for my body. not everyone is cut out for that though.. again great video
I was really disciplined and strict about my routine and diet until I started dating my now fiancé. She just can’t handle the diet part and when we started living together I did let go of my strict dietary habits. Now I’m stuck because I can’t seem to go back to my original diet. Especially when she cooks up way more delicious stuff on the daily. We both still go to gym and train as hard if not harder than I used to before we started dating. Have any of you faced similar situation, how did you get out of it, would like some feedback here
💪 Important Reminders:
1) Use coupon TH-cam15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com
2) Get your free custom fitness program at www.SeanNal.com/custom
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
Can you do a video on your top 5 fitness / health coaches or youtubers
@@YousufS16 he did this recently
Do you think it's okay to workout 4 days a week good train Shepherd body parts like back day chest day on day legs and ab
I am doing a Push/pull/legs split (6x Week). 9 Hours of sleep every day. Progressive overload every 3rd training session. So i am increasing the weight on every exercise every week (if my performance was sufficent enough with the current weight).
Doing 3 Sets on every exercise with 10 reps. Starting with the heaviest set (with 1-2 RIR) and on the last set i am going to failure (as a "test" wether i am not training hard enough.
Whats your opinion on that
I got this discount!
Now being 50, my main goal/philosophy is to do what I can and not get injured.
That should be for every age regardless.
Being 60 I concur and would ADD do what I can to work round pre - existing “injuries” including a dislocated ACJ, some tennis elbow, some cartledge damage in both knees etc. Train harder than last time is not always an option in the simplistic way Greg appears to espouse ( I love a lot of his stuff ) although clearly the principle of progressive overload is a well established scientifically proven training approach which I follow for cycle training. However I also include a lot of Base load Zone 2 work, based on science, which is definitively not Harder than last time... if you wonder whether it works look at the Strava of top Grand Tour riders in the Base Season... massive rides with A-ZERO intensity. Just saying ... 😉
PS Remember you get fitter and stronger when you are resting. Most cyclists do not do rest weeks or know how to do recovery rides. They just go balls out or as Stephi Cohen points out they are stuck in the death zone of Zone 3/4 never going hard enough or easy enough and they just plateau
I’m also 50 and I love strength training (need to try to strengthen my muscles and bones so my osteoporosis doesn’t get worse).
I'm 20 and that's me already I want longevity
I feel ya brother!🤣👍
Great breakdown! Enjoyed hearing the balanced viewpoint on your end. I've found that adding an AMRAP set to an exercise every few months can also help re-calibrate the perceived Reps in Reserve as it does get tricky to estimate sometimes. Of course, this has to be done with good technique and with all safety precautions in place.
Every few months???? I do an amrap set usually every workout towards the tail end
Nice Mario that's an awesome idea. I have included those in my programming at time but never approached with that in mind. Really great trick and I will definitely be giving it a try! All the best to you
Thanks Mario
@@maxshaikhh99 hope you’re not using a compound movement when you do that
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_"The minimum level of effort you should be training at is..."_
**Peace**
Didn’t you have a quora answer using laughable logic to defend the fact that Jeff is natural? I read it and couldn’t help but wonder if you ever considered the idea that maybe anabolic enhancements were used by his mom? Also, drugs modify your genetics, so having modified genetics doesn’t contain as being natural.
You sounded like you were belligerent to the one asking the question as well, almost as if you wanted Jeff to see just how good of a boy you were so he can fetch you a bone. I find it weird you are critical of one Jeff, but love the other Jeff when both are frauds...
@@JoeyCentral I don't know if Jeff is natural or not but it definitely wouldn't blow my mind if I discovered he was natural.
@@JoeyCentral Jeff nippard ?
@@theflyingninja1 Look at natty or not subreddit. People there already came to the conclusion that he is not natty and that he micro pins to pump out more science based garbage.
@@mattc4266 he has a answer on quora where someone asked if anybody natural can have a physique like Jeff Nippard and this guy Geoff pretty much ripped the asker a new asshole and saying that Jeff has amazing genetics Becuase his mom is tipped (disregarding the fact that his mom is also blasting steroids which is possible Becuase his mom has a rough face, no feminity, and traits of high T). The fact that this is even a question shows how gullible people in the fitness industry truly are.
I use to do 3x full body workout per week. But when i pushed myself, i didn't recuperate within 48h.
So unconsciously, i was reducing my intensity to be ready for for my next workout.
Once i passed to 2x per week with 1 rep to failure, i got a lot more result in strength, with 3 or 4 days to get back to 100%.
You dont need to live at the gym to have results. But you need to get comfortable being uncomfortable
I train full body and can manage 3 a week but I totally agree with you. how long does one of your full body generally take to complete??
@@donnn-ow4rj I'm 34. For my legs, usually 4days. Upper body 3 days.
I now do a split Monday and Tuesday, and a full body workout on friday. With legs on mondays, I am back 100% by Friday.
48h for me is definitely not enough. You just have to listen to your body.
@@cedricvulliez1170 mike israetal would tell you to decrease volume or intensity so you are fully recovered next training. Edit: IIRC
@@joost1183 you can't really decrease volume when you do 2x 1h per week.
Some people need more time to recuperate. I much prefer this way than spending more time training for the same results.
@@cedricvulliez1170 2x 1h, then I wouldnt change a thing ;)
Honestly for me it would just feel weird to stop before getting 1-2 reps close to failure
true,
but for squat... I always want to quit halfway to my max rep lol.
then I hear my doctor yells inside my head "HARDER"
@@Marta1Buck haha yeah towards those last few reps you really gotta push yourself
Agreed. Beyond 2 RIR I barely feel like I'm even training.
@@Sean_Nalewanyj Honestly it depends on the exercise. On a seated dumbbell shoulder press, it's not hard at all to go to RPE 7. But on a leg extension machine, things change a lot. RPE 7 can feel like HELL there. It depends a lot on the exercise.
@@Repsforjesus67 Yeah that's a fair point. It does depend on the exercise. Doing 15 reps on a leg extension with 3 reps in the tank would still be extremely uncomfortable.
Sean is, as always, the King of common sense and realism.
“HARDER THAN LAST TIME” insert Greg doucette voice
LOUDER THAN LAST TIME.
PLEASE NO NOT THAT MUPPET,
@@KatieparryJoseph "everythings on steroids except for his voice".or whatever that grown ups quote was
I’ve been looking for this video. You and Jeff are my two favorite fitness content creators. I love the combination of true science backed by studies and bottom line, straightforward advice. Both of your advice has been immensely helpful for me as a beginner lifter
I listened to Jeff’s podcast which included all of these interviews in full. It was quite complicated, and some parts seemed contradictory, so this summary is actually very helpful. I’ve listened to a lot of Sean’s content recently and, along with a couple of others, I think it’s among the best, most balanced and most useable advise out there. Thanks Sean.
I think hit the nail on the one objective truth behind his video.
"Complicated" depends on how much volume of info a person is ready to take in but you're right, his video was contradictory. Just too much noise on a subject as scientifically controversial as fitness.
Dr Meathead#1 tells you to go easy so you don't go sore.
Dr Powerlifter tells you to stop being a punani and man up. Keep lifting those weights instead of half ahhing, blah blah
It's unfortunately an unorganized info dump, which leaves people more confused than informed
Sean, I can't thank you enough for your influence. I found your content 5 years ago (in my mid 30s). I wish I'd had better resources when I started my training, but now both my son's are starting to train and I feel like I have good information to pass along to them.
As always, thank you Sean. You've made me feel so much better about my guitar playing and my training.
I'm so glad you so what you do. I've been trying to get my head around this fitness and muscle building thing since I changed my lifestyle and lost 120 pounds. Everyone seems to either be full of shit or have an agenda or refuses to give anything without money. You've helped me more than anyone else on the internet ever came close to.
Love all of your videos, seriously, never disliked anything you’ve ever put out. I also play guitar so I enjoyed your guitar playing analogy. At the tender age of 47 I just enjoy both lifting, training, sport specificity, and guitar playing. This was a very welcome video to watch while eating a huge dinner on the night after Halloween.
Thanks man!
"It might be a soft J".
Love the Anchorman reference 🤣
I realized after that a lot of people won't get the reference and will think I was being serious but oh well haha
@@Sean_Nalewanyj 🤣🤣🤣🤣
@@Sean_Nalewanyj lol. I thought u were being serious 🤣
that reference made my day 😂 people that havn't seen anchorman must have been lost there
Too be fair, Jeff is the CEO of making things more complicated than they need to be, but to me that is what makes much of his stuff so interesting. I get that it's not for everyone. He and Greg have quite a different type of audience. But I think Sean's answer here is both simple and nuanced enough to work from!
He backs everything with science, he makes it make sense, not complicate it
Imo, Jeff's videos looks complicated only because he's throwing the scientific evidence behind all his recommendations and not just condensing the gist down for a general audience. Understanding the concepts as deep as explained in his videos has actually been a motivating factor for me to push myself at the gym
Yeah I'm not exactly sure where you get the fact that his videos are more complicated than they need to be. If anything it's the opposite, and he simplifies questions that you might have had many different opinions on.
@@deedsofdecapitation7477 I've never said it's a fact, it's just my opinion. The reason I pointed out the different audiences is because Jeff's vids are going to be hard to understand for new lifters, Greg's are going to be redundant for experienced lifters. I can use fat burning as an example: The only thing you really need to know is calories in and calories out, but that does not mean that there aren't many ways to improve upon that and optimize. It's nitpicky in a sense, but as I said I like his videos a lot.
@@MrYoyocap Oh ok, fair enough.
The “face” at end of set and anxiety you should feel before the exercise are so relatable and important!
“Just grit your teeth and lift” 😂 Love it! Good content 💪
Really liked this one. Echoed my thoughts exactly, especially how "harder than last time" works when referring to progressive overload rather than effort
I always go to failure at the last set for each muscle group. I' ve never been overtrained since I started using creatine. Before creatine I needed to take a break for a week sometimes. I spend 2 hours each day and 4 days each week in gym and i started lifting 1,5 years ago.
Bench presses without a spotter always forces me to complete the set with at least one RIR😀
Doing bps without spotters is dumb as fuck
@@alltimehiphop5318 I disagree. If you’re not doing a one rep max or taking a set to failure, you don’t need a spotter. Guys do it all the time at the gym.
If you have to bench without a spotter, but still want to go to failure, why not do a dumbbell bench instead? Or weighted dips?
@@NBDYSPCL That’s possible. I may try that.
Doing bench press without a spotter isn’t a good idea if you’re lifting to failure . I learned that the hard way last week lol . The whole gym was staring .Too embarrassing
This was a great video providing intelligent insight into this topic. Totally agree that the training high volume too frequently is counter productive, and also that the goal for beginners should be working on getting used to using proper form and using progressive overload to make progress.
Most people definitely don't work out hard enough to progress past the beginner stage because they don't know or understand the basic principles of how to keep making progress. To your last point, I think that following a periodized program is the best way to continue making safe and effective progress once someone is beyond the beginner "newbie" easy gains, making sure you reach within 1-2 reps of your failure rep during your working sets. Really solid advice Sean, this was a valuable video that can benefit most people trying to understand the best and safest ways to continue making positive progress in their workouts. 💪
How do people even measure 5 reps in reserve? No beginner ever would be able to know that.
They don't need to. They only need to increase weight or reps over time and they'll get there eventually.
@@jakubb3368 Just seems like an inefficient use of the time in the gym imo
@@jakubb3368 you plateau on linear progression fast because its so close to failure
@@christiantraulsen8181 How so? They benefit from much higher RIR and we yet don't know which is optimal for untrained people. They can probably have 10 reps in reserve and still make a decent gains. If they add 1 rep every week they hit 2-3 RIR pretty quickly.
Essentially if you know your one rep max, for a set of 8 with a rpe of 6 workout your 10 rep max and do 8 reps
U always keep it simple man!! Just focus on basics and u ll get most of the results..U talk about how to make fitness sustainable and that's the most imp thing which most of the people don't understand..No need to overcomplicate things..
Such an underrated channel!!
I ll keep supporting u bro
Love u bro❤️❤️
Thnx for the ❤️ man!!😍😍
these vids have been an eye opener for me. at the time of writing this ive been working out for about 4 years and so id say im at least an intermediate lifter and felt like ive been stuck at a plateu for a long time. i watched the "are you training hard enough video" and i hit most of the points but just hearing it out loud has given me the motivation to push even harder. i might very well already be near my maximum potential for my small size and thats why progress has slowed so much but i cant let that stop me. i have to push through. unless theres sharp pain,i physically can no longer continue, or my form goes to shit you can bet ill still be pushing. love all the pointers, it gives me motivation and reassurance to continue what im doing and to refine it down to an art.
I love your critiques Sean. I’m feeling inspired to become a personal trainer or nutritionist because of your videos.
It's great how you simplified the recommendation of the experts in Jeff's vid and expounded on how we should interpret "harder than last time." It's nice that you gave us an ideal sweet spot to work with so that we can adjust depending on how much volume or our frequency for a muscle group. Thank you
Problem is Jeff had no real “experts.” How is Stephie Cohen a expert? Jeff pulled a low IQ move on us once again
nice name
The more I listen to the science, the more convinced I am that AMRAP dropsets are actually one of the most efficient ways to build muscle. Of course, not every single session because it will accumulate fatigue, but they're a great addition, maybe even staple.
Yep rest pause/drop sets/cluster sets/myo reps are all excellent tools for efficiently accumulating volume if you know how to use them.
16:09 I'll come here again just to listen to this time stamp XD
Dang. Looks like the video cut out at 0:08.
This video made me subscribe to your channel. I like Jeff’s content a lot. I’m a big science nerd, so I enjoy getting into the weeds with his content because I find the research interesting. I’ve watched quite a few of your videos, and really found them valuable. I thought this was a very practice, measured, and frankly mature response to another creator. Excellent work; you officially have a fan here👍
2:08 I like the silent angry yelling of Greg
You summed everything up really well for us, thanks Sean.
I always train to failure, I don’t know how to train if I dont fail the last rep
my coach advised once u feel cant progress much ... then back to basic ....
I'm 55 and have been lifting since 1975. Theoretically, I'm at a point were I should be getting weaker by the year. I mostly do Bro Spits and pyramid upward with my first big lift, say....bench. I bench without a spotter on a 3D smith style machine, doing pin presses. I work up to a weight that I can't even do once but I give it 2-3 good tries. I, immediately remove enough weight to allow about 4 reps. Now I start my pyramid downward, removing weight as necessary, to perform 5-8 (gun-to-the-head) reps. That's how I know I'm working hard enough. I retired for health reasons at 53. 6 month's later I quit the gym due to extreme fatigue. I just got home from the gym after a 3.5 hour session (No cardio). I'll return to the gym later today for about 600 calories worth of cardio and might throw some weight just for the hell of it. Retirement is good.
Keeping journal really helps a lot.
8:31 I agree. For me personally with guitar and fitness, even though I’m not doing it to become one of the greats, I try to practice and train like I want to be. Like people saying “I don’t wanna get too big.” You’ll never get to big on accident. You’ll get where you want by training like you want to be that big. Same with guitar. I probably won’t be a guitar hero in my future but I might as well practice like I want to be
Quality content just what you expect from Sean!
Im glad your channel had been growing ...you not only give great information... But you also help shift people into a healthier mental space for there fitness goals and expectations💯💯💯.... Your channel is a BLESSING💯💯💯💯
I'm 63yo training with my 21yo son. I HAVE to be very careful at my age. In the last 2 years I've turned back the clock 10 years, losing fat, building muscle and feeling much stronger and healthier than I did 2 years ago. Listen to your body. I always say take "baby steps", leaps in weight training hurt. Anyway, stay strong & healthy and keep pumping! Cheers 🥃
Ever since March of this year I've become increasingly more interested in the science and mechanics behind optimal nutrition and training techniques. I've been thinking of possibly switching my major to accommodate those interests, but that's just a thought for now. Question --- what is your experience with studying these topics? Did you get a degree in this sort of field, or did you not attend college to fully focus on your business?
I don't have a formal degree. I was a university student but dropped out to pursue online fitness. I've been training seriously for 20 years now and my knowledge just comes from my own independent research/experience/coaching.
@@Sean_Nalewanyj Good for you, that's awesome! Thanks for the reply,
Awesome content as ever Sean, I did watch Jeff's video and had to keep pausing it to try and process everything! Thanks for keeping it simple
its all about how well you can recover. and avoiding excessive muscle damage.
Great that you talk about this! Keep up the good work Sean!
3:14
Man this just cracked me up so hard my sore abs hate me :')
Walking into a gym knowing full well you're going to get yourself clapped and carried out in a stretcher is a mood
Perfect timing for this - I went to hard and injured myself - stained lower back muscle that practically paralyzed me for a week.
Why does that Greg dude sound like someone attacked Gilbert Gottfried with a bike pump?
Im 58 and have been lifing for 42 years, over time you figgure out what works and "work" is always key with good effort. I've kept injuries very low and still have good knees and shoulders. 440 DLift and 315 front squats and still gaining strength after two sever motorcycle accidents. Yea, I don't leave much in the tank and train to make the gains I want and train around small injuries. It all works as long as your consistent, period. Good video as usual Sean!
18:51 Sean's response could've been the whole video. How do you know if you're training hard enough? Are you getting stronger. It's that simple
Damn, just got this in my recommended as I completely destroyed myself with assisted pull-ups. Thank you, Sean, for making this gem of a video
Man everything u said @ 16:05 was all that was needed to be said!
I push myself to failure and near failure, but I do it on a session-to-session basis. It's why I only count as a guide, not to set myself goals which might be fine one day and potentially injure me on another. It's about working hard but also being sensible. Setting a new "record" for myself only to be laid up in bed for the next two weeks is clearly counterproductive.
I'm 21, doing 5 days a week with 3 different group of muscles (2 muscles per day), repeating 2 days of the same exercises with muscle failure and progressive overload. So far I feel I've done some gains but it's a matter of time to get better.
I go to failure on any possible lift. Only ones I don’t go to failure on are like bench press and squats and deadlifts etc.
Something I think I can add is that progressive overload can be induced in 3 ways. Increasing intensity, increasing volume, or decreasing RIR. So if you are repping at 4 RIR, you can induce hypertrophy by going to 2 etc.
But only to a certain point. If you have to do 40 reps to get to failure, you have to higher your weight. And volume is one of the easiest way to higher stimulus. Because you can’t do more than going to failure in a range of 3-30 reps. So intensity and load (weight) are the foundation and volume is what makes use of it. 1 set of failure within the 3-30 rep range won‘t do much. 10 sets, with decreasing RIR and the last two to failure will do a lot.
Bodybuilding is about fatiguing or exhausting a muscle... you've not heard of pre exhaust sets? Another method is The flush principal... does anybody know what a superset is?
Been there I had to take 5 days off before the return . Now elbow is messed up 3 month now , I just am working out everything but my arms now
I don't think any of the experts in Jeff's video over-complicated anything. Jeff was just getting their opinions on the question. 1-2 RIR or failure on every set for me and I'm a novice. I've always been aggressive in things I'm passionate about though. Great video Sean.
1-2 RIR is my goal each workout on my upper body. My leg is compromised by injury. @70 I am not going to get much better . But I’m looking to be the best I can be today
16:14. I'm glad you showed that LOL. I was pushing myself yesterday and I thought, wow everybody knows my o face😅
Hi Sean, great video. Does your 1-2 RIR guideline for the majority of sets hold equally for major compound movements like squats and deadlifts as for smaller isolation movements like a biceps curl? I find regularly going to a true 1-2 RIR on all sets of major compounds very fatiguing (as I'm sure most people would) and takes a toll on me over subsequent days and weeks (as Mike Israetel talks about in Jeff's video). Should this be managed through suitable per workout volume? Or something else from your experience?
I do Monday chest, Tri, lil shoulders and calves. Tuesday back and biceps and squats. I box on Wednesday and Tuesday push and Friday pull and I take weekend off. What do you guys think
Great video great content once again from Sean!!!👌👍👏💪😎
Loving all the ways he's explained how you shouldn't train to failure (Carried out on a stretcher, losing control of bowels, falling on floor and vomiting), all lovely visuals!
Since my goal is just a healthy fit body I should focus on exercises that are less damaging to the body?
8:13 - 8:25 - Just to be clear... That correlation would NOT be a 1:1 correlation, right?
There’s definitely a point of diminishing returns, right?
So just throwing out numbers here:
You could work with 75% intensity, and achieve 90% of your potential, but it’s the last 10% that splits up the additional 25% of intensity, and probably not evenly, again, more, point of diminishing returns.
Still haven't received the plan Sean
I'm a bit confused. So say in doing bench press and I do 3 sets of 10 reps. If the first set brings me to 2 reps of failure, then the next set I won't be able to do 10, I'd probably need to do 8 as I'll have exauhsted that muscle. And then the next one maybe only 7 and hit failure.
Don’t train 6 days a week with high volume
Try to leave at least 2 reps in reserve in the tank (rpe)
13:50
As a guitar player just getting into fitness I liked that comparison made sense
I really don't understand leaving reps in reserve...
If you can do more reps, do it!
Why even think about how many you have left in reserve, just go on until you can't anymore
I sometimes sit at home thinking about how I could have done one more rep and other people do it on purpose?
With so much misinformation and opinions and just straight up commercials out there; it's nice to get the straight science from you, and you keep it simple and informative. Thanks for no b.s. Sean
7:05 🔥🔥🔥 quote
I have a rare disease which severely compromises my ability to respond to stress, my body doesn't produce the stress response hormones. Managing the overall intensity of my program is extremely difficult. If it's not intense enough, there will be now progress. But, if I overshoot I end up sick, and that disrupts my progression too. I'm on a conjugated program right now, and the addition of dedicated maximal strength training requires some adjustments. I'm on an 8 day training week in response. I had to add in a rest day following my strength workouts before I move into the hypertrophy training for the week. It's annoying, but the only reasonable solution if I want to train at the appropriate level of intensity to progress towards my goals. I also paired in lower volume hypertrophy training techniques to reduce the overall stress of the program. Then I designed to program to progress on intensity too, going from RPE 7-8 in week 1 to ending at RPE 10 in the final 4 weeks. I'm on week 8 tomorrow, and this has been one of the more effective conjugated programs I've used. The third rest day is what has made the difference. Train only as hard as your ability to recover.
Hahaha..."To the point where you need to be carried out of the gym on a stretcher"...thanks for the laugh Sean!
I have a question about RIR and sets and I hope someone can help me out: do you go 1-2 RIR for every set you do in a work out? Let's say you do 4 sets of bench pressing of 7 reps. Do you go 1-2 RIR on the first set already? How do you keep up the reps in the second set? Thanks in advance!
That’s how I’ve always done it and had a lot of success over 20+ years of lifting. For heavy compound exercises like bench press or squats I rest about 3 minutes to recover 90% so I can go heavy again. Sometimes my reps start to go down a little on each set and that’s fine. You’re still pushing yourself. I’m also a fan of pyramiding my sets. So after warming up I’ll do my heaviest set first with a weight I can only get about 3-6 reps with, followed by lowering the weight and aiming for around 7-10 reps. I might do that a couple sets and then end with a light set where I can get about 12-15 reps.
I go gym 6 times per week doing chest back shoulder arm leg for like 8 to 10 exercise per days with 10 reps 4 sets that is good ?
Most people do everything on autopilot... and in bodybuilding you should never go through the motions... it takes mental focus to work the muscles... most people got it backwards they're working the weights... and the muscles are just going along for the ride!
Question: I understand the idea of reps to failure, but does this have to to be the same number each set. For example, doing 12 bicep curl reps (1 RIR) in a set, then resting for 2.5 minutes and going again, but this time only being able to do 11 reps (assuming 1 RIR again). Is this still fine as the main idea is that you work until close to failure, or should I rest more so I can do 12 reps each set with 1 RIR?
Love your vids, nice to see how much youve blown up, you deserve it bro
What’s your stance on burnouts after sets? If they’re worth doing, would it be to accumulate fatigue if for example, let’s say it’s bench press 3 sets to 8, and you’re unable to progress during the workout in reps or weight compared to last time. So to compensate for extra fatigue to I guess “equal” the extra tension from adding more reps or weight, would that be a reason to do burnouts after a workout set, with lighter weight to failure? Thanks
@16:14 before you could tell that it was the handle to a cable, I thought it was like a 2lb dumbbell and was like bro, you didn't have to play me like that.
How is it possible to get to within 2 reps of failure for each set when you have multiple sets to do? I just can't see how if you're really talking about being two reps away from "absolute gun to your head failure, can't do another rep" how that can be achieved. At least I've never been able to do it. Here's why: In my own personal experience if i choose a weight where I can do my first set (assume I'm doing 3x5 sets) to 2 reps left level then i'm using a weight that means my next set i will absolutely no way get all my 5 reps out (using the same weight), i'll probaly only manage 4, and then again my 3rd set i'll be lucky to do 3 reps. At least that's my experience (i'd consider myself intermediate). So I end up being forced to ramp my weights up for each set where essentially only the last set, with the heaviest weight, i get to say 1 or 2 reps from failure. If I tried getting to wtihin 2 for every set, (and assuming i'm not doing extra reps on the earlier sets to get there - i.e. sticking to my 3x5) then my muscles would be done already and my subsequent sets are incomplete. Chest dips for example: first set i can do BW+32kg for 5 reps and it feels pretty comfortable, if I were to guess i'd say i could do another 3 reps with that weight, second set i can then do BW+35kg and be maybe 2 reps from failure, then last set will be BW+ 37.5kg and i'll probably be about 1 rep from failure. On super good days i might even be able to do a fourth set with BW+40kg and manage another 4 or 5 reps, on bad days that last BW+37.5kg i'll struggle to do 4 reps.
I have question specific to me.im Executive Chef, working on light week hours 50,this days 60-70hours a week not uncommon, I do upper lower split, how should I set my workouts and rests,oroun crazy schedule?
What I do on my experience, I have seen results: I do have a fixed set, ex:4 set. But I don’t really have a fixed rep. I’ll start counting my reps but once I reached 8, I’ll stop counting n just keep going n listen to my body
Interesting, how do you know you can increase the weight?
@@susannevanberkum5724 I’m in the process of finding that out. I have been doing this way because of my limited weights I have n the gyms were closed. For the past month I started hitting the gym, so I myself is curious on that same question n I’m experimenting at this point
Sean, your videos are top tier. Just honest good advice. Thank you for the videos
Never skipping ads to support my boy💪🏽
Does it make a difference if you let the ads play??
@@Moose92411 apparently the creator gets more money
@@WiseFoolTrades damn, I wish I'd known that!! I've been shafting the people I'm trying to support!
@@Moose92411 hahaha better late than never my dude
@@WiseFoolTrades another youtube explained that it doesn't make any difference
13:04 "stop training like a little pansy" couldn't have shown a better exercise to represent that statement🤣
Kickbacks are fine.
Greg whatever his last name is...his point is more philosophical...it can apply to your mind set...as you said...it can't be in terms of weights each week...you'd max out pretty soon and then what??? ....so that advice is more for your mind set...as in push yourself harder as you progress. I totally love that you had Jeff Nippard info here..he had a lot of other opinions which were very helpful and insightful!
So let's say i am doing 3x12, I should have 2 reps in reserve at the end of the last set right?
I don’t agree with Jeff on everything but his programs are amazing
13:55 that’s exactly what I did when I heard “harder than last time” and it really hurt my gains. You make a very good point here.
15:59 is the absolute best advice for any beginner. Stop overthinking and get your ass in the gym
Any time someone refers to using less than RPE 8, it just confuses me. Unless you're deloading intentionally, what's the point? TRAIN HARD.
Yeah I agree, any less than RPE 8 and it feels like I might as well not even be training.
@@Sean_Nalewanyj one of my friends who trains for strength convinced me to try using a system where the RPE ramped up week by week, but leaving five clean reps in reserve just felt stupid.
Great video Sean!
I'm 42. i want to train as often as i want and recover and not get injured. would like to add muscle but for now focusing on correcting some injuries and imbalances while focusing on cardio and mobility for a few months. My PT told ke a few years ago that some of his patients told them they put on muscle if they put good effort into rehab and corrective programs because it hits muscles that you normally dont or that have gotten weak.
I've learned useful info from multiple YT channels as well as actual books and DVDs. @Sean Nalewaynj this is a great channel.
Love it,, I say alway push hard and intense like you are going to failure however stop with one in reserve and at the end of the sets then go to failure hard. my biggest thing is listen to your body it well give you signs / clues on how many to leave in reserve. I am 58 yrs and I push hard and intense and that's what works best for my body. not everyone is cut out for that though.. again great video
I have a question about tricep. Do I have to lock out tricep exercise? or not.
I was really disciplined and strict about my routine and diet until I started dating my now fiancé. She just can’t handle the diet part and when we started living together I did let go of my strict dietary habits. Now I’m stuck because I can’t seem to go back to my original diet. Especially when she cooks up way more delicious stuff on the daily. We both still go to gym and train as hard if not harder than I used to before we started dating. Have any of you faced similar situation, how did you get out of it, would like some feedback here