My 5 Biggest MISTAKES in Fitness

My 5 BIGGEST MISTAKES I made in my fitness journey.
1. I was lifting too much
You don't have to lift every single day. You don't grow in the gym, you grow when you're RESTING! Lifting is simply the signal and stimulus we send to our body that tells it we need to put on muscle. But, this is only one small piece of the puzzle
2. I wasn't keeping track of my workouts
I can't express how important it is to just write down what you're lifting. write down your exercises, weights, reps, and sets. With that information, stick to a routine, and try to get a bit stronger each week. Add a rep, or add 5 lbs each week. every month or two, change up the routine with new exercises and start over
3. I wasn't eating enough protein.
Protein is what your muscles require to be built! You can have a perfect program but if you're missing on protein, nothing else matters! Aim for 1 gram of protein per pound of goal body weight. So if you weigh 150 lbs, aim for 150 grams of protein. This can be hard to do for a lot of people, but don't stress too much. Many studies show that anywhere from 0.6-0.8 grams per pound is probably adequate.
4. I didn't make sleep a priority.
You grow when you're sleeping. Sleeping is the most anabolic thing you can do. If you're serious about making gains, building muscle, and losing fat, then start prioritizing your sleep! Go to bed and wake up around the same time every day and give yourself atleast 8 hours in bed. 7 hours of sleep is fine, but most people will reap the benefits getting 8+
5. I trained to failure on every set.
Training hard is important, and you should absolutely push yourself to failure every now and then, but if you do it constantly, you will burn out and plateua. I like to start each program around 3 RIR (reps in reserive), and then aim to add 1 rep (or add 5lbs) each week until week 6.
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[@TheCloverClanyt]

the diffrence is crazy from 2021 and now

[@TFitX]

i know right lmao

[@brady57277]

went from skinny 🤓 to ripped 🤓, what a transformation

[@LopamineOD]

Been silently watching the gaming channel for a while now, and holy hell (I knew you lifted) but I didn’t know you were this jacked. New inspiration found! Respect

[@cameronpalanacki4998]

W mans pumping out tcap and tfit content❤️❤️

[@masonfeist9387]

Tcap went from being skinny and good at video games to being buff and being even better at video games

[@Crosshair9]

Hey TCap, is this bad?
I wake up at 6:00 AM and go to the gym on an empty stomach. I usually get home around 8:00 AM and then eat food. Should I be eating before I go?

[@TFitX]

If you’re eating a good meal late the night prior, it’s probably ok.
But, maybe getting up and just having something light like a banana or apple, some cereal, toast, anything like that would be ideal

[@Crosshair9]

@@TFitX Okay, thank you!

[@Jmitch700]

And the only helpful tip is sleep other than that it’s really just personal preference

[@TFitX]

so protein and progressive overloading isn't important? alrighty lol
I can agree how often you workout and intensity can absolutely vary person to person. but remember the video is MY biggest mistakes. I believe these principles would benefit 95%+ of people but sure theres gonna be a few people that see better results to train more often and harder, but thats only IF theyre sleep and nutriton are dialed in, which most people are not in those aspects.

[@armaanpro4plays672]

Good luck to you then buddy

[@armaanpro4plays672]

​@@TFitX completely agree

[@armaanpro4plays672]

Thamks cap these vids really help❤

[@Hansolo-h8g]

You only need 0.8 grams of protein per pound of body weight. On a cut I do recommend 1-1.1 grams per pound of body weight. You should also have 30-100 grams of a high glycemic carb less than an 1 hour after your workouts because reaserch has shown that it will reduce muscle protein breakdown

[@TFitX]

read the description and I say that :)
shooting for 1 is just 10x easier to remember and always good to aim a bit higher.
also, nutrient timing has been debunked many times. yes in a perfect world you should eat carbs/protein after a workout, but every study shows total daily carb/protein intake is way more important than being perfect with timing. the advice you're giving is for people looking to maximize an extra 2% of gains who are already dialed in with their nutrition. I do appreciate the comment though

[@Hansolo-h8g]

@@TFitXoh crap I didn’t read the description my bad

[@Jmitch700]

Not true I go to failure every set I do because that’s how you get big and once you hit failure you adds partials or drop set

[@BigDawgSnipes]

We gonna talk about how ur casually benching 255

[@TFitX]

285* 😉

[@Shadowzxc7]

I will be getting a TCap tattoo

[@TFitX]

W lol

[@popodood]

I feel the best 7 days a week rn... :] i a. Just happier in life and more productive

[@alexcramer2987]

Where's Karen????? 🤣🤣

[@Phlegnut19]

[@CJPLAYZ-b1g]

W!!

[@Jmitch700]

Not true I go to failure every set I do because that’s how you get big and once you hit failure you adds partials or drop set