The SIMPLE BASICS that get you 95% of the gains... (training, diet, supps)
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- เผยแพร่เมื่อ 6 ก.ย. 2024
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A wise man once said “I’m Joey D, nice to meet you”. Class video. The Push app is excellent as well. Top guy.
Pinning so everyone download my app 😁🙏
I'm in my 5th week of using the app and I'm enjoying it. I'm coming back from major neck surgery, and I love how I can track my progress in app and see the what days /weeks I have to drop or not go up in weight on certain exercises, it really helps with relaying information back to my rehab physio. Money well spent
@@JoeDelaneyy Sadly it's ridiculously overpriced. I can understand you wanna make money with it, but this is just a ripoff.
@@Freaky0280 how much is it
@@Freaky0280 I disagree mate. It’s £70 for a full year, that’s equivalent to ~2 PT sessions…People pay online coaches >£100 a month. Within the context of improving training adherence it’s crazy good value.
Joe delaney is our hero
amen
Who is that in the outro?
Oh came to comment that. Thumbs up dude 👍
⚒️ Yes comrades.
A voice of reason
TRAINING
1:52 4-5 training sessions per week
2:13 follow program + track progression
2:57 training splits
3:26 +16 sets per week for each muscle.
20 is max. Over 20 not worth it.
3:48 proximity to failure (1-3 reps before failure most time - hit reps to failure once/twice per week)
3:59 duration of workout (18 working sets throughout 4-5 exercises. For experienced lifters 24)
NUTRITION
4:11 tracking calories = worth for people who cut, less worth for people who bulk
4:29 protein intake (try +30gr protein per meal + 1 protein snack)
4:34 meal timing/macro seperation (don't worry about it. Total of day is important)
4:58 protein intake per lb bodyweight (0.8-1.0 g/lb)
SUPPLEMENTS
5:36 whey protein and creatin (best ROI)
6:18 other supplements (not best ROI)
HONERABLE MENTIONS
6:38 exercise selection
6:55 Consistency is KING
7:36 making gains after few years will be difficult
7:45 keeping gains will be easy
For guys who want maximum ROI of this videowith minimum invested watch time.
We need more heroes like you
Golden sir. 💪
Thank you
thanks for the summary guy 🙏
Watch the full video it's worth the 7 mins
Hero
The amount of common sense in this video that the vast majority of gym goers miss or overlook is astounding. It's content presented like this that really connects with what I'm doing and thankfully backs up *most* of my gym journey so far. Great stuff Joe!
same bro good stuff
And that’s the beautiful thing right there. Just the fact that it backs up most of your gym journey means you’re doing basically perfect, as Joey just spent 10 minutes going over. Because in real life, it’s nice to know that doing most of what’s ideal, is ideal.
Is it common sense if a vast majority don’t know tho?
Absolutely my favorite fitness content creator. Inspirational and motivational in ways that most fail to achieve.
*The benefit of not trying your hardest is that it can enable you to keep try for the longest*
That was actually deep. Most points in the video would resonate with a majority of us, and that's why you're our hero!
Solid, no BS, real world advice. I’m 43 and have tried too many times to “optimize” my training with mixed results. Getting caught up in the hype of training like a bodybuilder/athlete when that’s not your goal isn’t worth it.
I started when I was 19. I turn 61 next july.
Hands down, concistency beats intensity in the long run.
Good stuf Joe!
"What's further away than eventually? Never" - truer words never uttered.
Consistency got me WAAAAYYY further than trying to find the most perfect program or diet. When I took a step back and was like ehhh i'll just train movements I liked and eat generally healthy, both consistently, before I realised it my body was growing stronger and juicier while the fat started trimming away. It did take a few years which might be disheartening but, that times going to go by anyway so you can either do nothing with it or stick with the basics and get a sick body whilst the time ticks by. Choice is yours really.
i believe this is the by far the best coment about "the perfect program or Diet"
Right, you nailed it. Sometimes, I think "what if I started 10 years ago and simply went to gym 4x per week, without ever trying to progress a lot" and I realise that consistency is the key
Could not agree with this more. I’ve trained myself all these years and put together my own programs. I’m disciplined, hard working, and consistent with the factors that matter and this is what has taken me here. I’ve thought what would happen if I used a coach, or followed a strict professional program, would I finally break through a plateau? I actually think it would be fun to see what someone else would do. I’m not a competitor, nor is that a desire, I’m training for life. Health and fitness is a passion, my lifestyle, and it’s fun. I embrace the enjoyment and the extra 5-10% might be attainable, but might not, and that’s ok.
i'm in this same situation right now where i just do the exercises i like and eat generally healthy but am not super cut throat about it. i'm always hard on myself for not "maximizing the gains". i hope in a few years of consistency that i'll end up not feeling so disheartened and that my physique will be where i want it to be. this comment and the video above gave me more motivation to keep on going, thanks!
Just do it.
Your timing is always perfect man, I'm a lil over 3 1/2 years sober now and you're a big part of keeping myself disciplined and having a healthy personal headspace to approach getting/being in shape. I appreciate that you broke down the effort involved in a way that's easy for people to digest and understand. Finding motivation is very difficult for me but you're a beacon to look for man.
You got this
I just passed a year of taking the gym and my diet seriously and am finally starting to see the kind of progress I was looking for. No one tells you how long that first part is
this is the kind of information the fitness industry actually needs. this is all real and so true. amazing video joe!
Yes but he isn't pushing cookbooks or supps. No money to be made.
JOE DELANEY IS MY HERO.
The amount of information you put out on here and the quality of it is simply the best, Joe. And the fact that you post all this for free in a clear and concise manner makes you the top fitness TH-camr as far as I’m concerned. Thank you. Joe Delaney is my hero!!!
7:00 Your message from here on means so much to me.
I used to be a consistent calisthenics athlete with a diet and all throughout my college life. Iv just been thru about my first year of being employed, and a lot of transitions to adulting have hit me like a truck. I began to lack direction on my goals and time to invest or even plan in them, be it for career, personal skills, or hobbies (Cali being one of them). Apart from confused and exhausted, i even got dangerously depressed.
I wish you'd know how much wisdom and comfort this whole video, and many of your other content bring to me, or just the average person trying to fit in their joy for lifting and gains into their life.
Joe Delaney is my hero.
Sunday is saved lads
"Being dead is somewhat catabolic to say the least💀" - Joe
I agree and it's good to see a big channel mention this. As long as you have the basics down, you'll get the vast majority of your gains, and all the little details don't matter nearly as much for most people as some people try to make it seem. It's a lot more simple than people think. Do you really care if you finally get your dream physique in 10 years, or 10 years and one month? That's the kind of difference we are talking here. Consistency and adherability are most important for results at the end of the day.
On top of the insane information Joe gives, the type of humour at 4:42 is exactly why I’m subbed
Abstract behaviour mate
He is very good at boiling down what works for most guys, and explains this in a very easy-to-understand narrative.
Hands down, this is the best “in a nutshell” advise I have seen regarding the right approach to training and nutrition. Excellent, thanks a lot Joe!
This may be the most practical fitness video ever made.
Your videos have helped me build a routine that works for me, and I can't thank you enough for all the information and tips you share, it's beyond compare to what others do out there. You get to the point without making it tedious and I can't wait to see what a year's worth of consistency, with all this knowledge I've gathered from you, brings!
Cheers!
"Being dead is catabolic."
Spitting facts.
Man just found your vids and this is the one I needed to hear 4 months ago. I just got out of a toxic relationship. I was the lightest I’ve ever been in my life, the weakest and the most unhealthy. Being an athlete my whole life I was used to always looking good and being very strong, so this killed me. I trained like an absolute animal for 3 months putting on 15lbs (muscle memory definitely helped) but what I didn’t realize that in 2 years of not moving and stretching my tendons were now the weak spot. Now I’m riddled with tendinitis and I can’t help but think if I had just slowed down and looked at the long picture vs getting in shape immediately I’d be healthy enough to train at 100% still. Great vid thanks for the wisdom
The only bad gym routine is the one you never did
This is the most common sense workout video I've seen, period. I've been working out and running for about 53-55 years. I'm 67 and I have people at the gym tell me how great of shape I'm in. I do something every day. I don't do as much as people think, but I am very consistent! Great job!!
Could honestly be the best fitness related video on TH-cam. Well done sir
Thank you for saying it louder for the people in the back! -
I recently started a new job with NO time to train. The decrease in time I could spend working on the body I want massively started effecting my mental health. This video really helped me.
I consume 200g protein daily and am 53, 196lbs, 5-11 and 11.5% body fat…also take creatine and collagen peptides. 6-7 times a week and my “off” day is a exercise bike, walking on treadmill and heavy ab day.
Vertical Push & Vertical Pull
Horizontal Push & Horizontal Push
Squat Movement & Hip Hinge
14-15 sets of each per week. Either 2 sets of each every day. 5 sets of each 3 times a week. Or 3 sets of each 5 days a week. Sensible template?
Looks solid, might want to add lateral raises and one biceps and triceps exercice for a e s t h e t i c s
@@mathieupaquin1361 oh yeah and some isolation work for calves, abs, traps and rear delts. What I outlined above is just the general meat and potatoes :)
Are you saying you do all of these in the same workout?
@@JoeDelaneyy I actually do things a little differently than what I outlined above. I do 5 of those basic movement patterns all on the same day ever 3rd day. I do either a squat or a hip hinge, not both on the same day. I also do cycle through variations of all those basic movement patterns. I do 3 sets of each. So 15 sets 5 x 3. On the two days in between I do some isolation exercises (only 2 sets of each) for traps, biceps, abs, calfs, triceps, forearms, rear delts and also some cardio.
Excellent general advice, applicable for most of us, and simplified. Showing up each and every week is critical. Thanks Joe.
Joe Delaney is one of the coolest guys
1 week into the push program lets go joe 💪🏋♂️
My guy. Your videos are by far the most inspirational that I have come across. I’m not a massive gym buff, I have been on and off for ages, more off than on. Turned 30 recently and always struggled with the motivation to do the combination of eating enough food & exercising correctly but you manage to explain things in a way that is not only understandable but also inspirational.
Thank you for your content
Joe Delaney is my favorite tutor.
This video is the perfect example why I have been following you for more than 3 years. Thanks for the lesson, king.
This is probably the best video out there on TH-cam.
This is basically what I do. I'm happy with how I look. Happy and enjoy my training. Training about 12 years. Consistently training this past 7 years. Dial things in as I see fit. Nice video, as always.
I think this is one of the best fitness videos I've ever seen.
The sheer amount of quality information that there is in this video in worth enough a series alone. Please make in-depth explanations of each topic! Fantastic work mate
"You know what's further away than eventually? Never." - That is so well put, man.
95% of my gains come from following your advice, my hero
Consistency is the foundation of everything.
I like his videos...he doesnt overload with too much info,and he is not doing a hard sell.He makes a lot of sense.
Joe doesn't know how much he's changed my life. I rewatch your videos and since applying your perspective , my life has changed .
Joe has the best naturally attainable physique on TH-cam, imho. Bearing in mind he has top tier genetics of course.
Top class video, bare bones no trimmings, just clean fact. Nice
This video, as well as the one where JD describes the simplest set of "essential" exercises -- are absolutely the best fitness videos I've ever seen. As an "average (old) dude", these have impacted the way I train, eat and the supplements I take, more than anything else. Just excellent 100% useful content.
JOE DELANEY IS MY HERO TOO
your words about consistency are so true.... meanwhile after 17 years of lifting i ve come to the conclusion that the most important thing is consitency. no matter if machines in the gym, free weights, pure body weight or just restistance bands. no matter the exact training plan, which exercises etc etc... as long as you train 3-6 days/week for a total of 3-9h/week you are on track to develope and maintain an excellent physique
I used to be 18 st 10 lbs, Im now 14 st 6 lbs, I'm 6'4". Main thing that changed things for me: sleep. Getting at least 7 hours a day changed my attitude towards my health and fitness. I read for 20 mins before bed every night without fail and use a little app called sleep cycle which I find helps me wake up better. I now have a more successful career, better sex life and I rarely procrastinate and actually dont even feel the need to. Great video Joe!
Joe is the Best fitness influencer when it comes to giving you useful info in a straightforward way to make progress.
great message at the end. its all about staying in the race. You dont have to finish first, when the majority doesnt even turn up.
“Being dead is somewhat catabolic” Joe bringing the science in baby 😂
Approaching my 56th birthday, I've been working out since the age of 16, without relying on protein powder or supplements. My diet consists of clean, unprocessed foods, with plenty of vegetables (even more so as I've aged), protein, and some fruits. Unless you're competing at an advanced level, there's no need for protein powder or creatine. It's best to avoid deadlifts as they can be harmful to your back.
Apart from food, sleep and water are the two most important things for maintaining fitness. In my youth, I was mainly focused on building muscle and impressing others, but as I've grown older, my focus has shifted towards health and enjoyment.
During high school, I weighed 160 lbs at a height of 5'9". Today, I weigh 171 pounds, but what's most important is the consistency in my workout routine over the years, which has built both muscle and character.
0:58 That “under the radar” legs normal dude goal is the realest thing I’ve seen this decade
Great, no BS video. Now to schedule that clinical assessment...
Turning up less and less for the workout advice and staying for the philosophy on what makes 'the good life'
Simple, but golden. That beats most of the training info we get here on YT: complicated and BS. Take a bow, sir, may your channel and physique prosper and grow for as long as you turn up.
Great video!
Joe.... I've been watching classic Joe Delaney videos.... Feelzarian part one and two.... Awesome... Good to throw it back every now and then. Well done sir well done 👍
He's the philosopher of the fitness industry
It’s honestly so simple. And the crazy part is most people know these things, but they lack the discipline to stay consistent. It’s like investing - it won’t make you rich overnight, but one day you’ll look back and see that chart and thank yourself dearly. Start now, friends. And stay consistent. If you miss a beat, shake it off and get back on the path asap.
Good video my man.
So good brother 👊 keep creating 🤟
I have not seen that outro in years, thanks for that nostalgia trip. Been watching your for years. Thank you Joey.
I've been training for 30ish years and agree with Joe completely on all of this, however approaching 50 my program is full body 3 x 90 mins per week for optimal recovery and maintenance. The supplement advice is spot on although depending on your diet a multivitamin and fish oil may also help as they're proven for general health. Other obvious advice includes lots of water for hydration, plenty of sleep to reduce stress and improve recovery, a diet that's healthy, enjoyable, sustainable and slightly in deficit or surplus depending upon your goals, and plenty of low-impact cardio for heart health, additional calorie burning, improved mental health and building resilience. And as Joe suggests, the biggest key is consistency so enjoy the process and don’t overly fixate on results because IMO slower is better, healthier and more sustainable. Finally, stay off the juice if you value good sexual health and just being alive in general.
Excellent advice. Haven’t fully changed to full body but hear so many more mature lifters say this.
May I say that I really appreciate Joe and all he does for his audience. Lovely guy ❤
The last part was so wholesome. Also I don't know what it is, but you have a really cool name
Thank you mate! loving the simplicity and the 'frank' nature of this vid. It really spoke to me 💯
The ending part of this video is so true and touches my heart.
Been lifting for almost 15 years consistently but I'd agree that during some period of it (maybe 6yrs), I have been not as 'perfect' or 'optimal' where I'm eating more freely without tracking, stop taking any supplements and training consistently but not as hard due to focusing on other areas of life.
It is good knowing that you can just easily maintain while training/eating less optimally while focusing on other parts of life and eventually coming back to it for sporadic gains - which makes perfect sense for regular people like me.
Well said and I definitely relate :)
Your fitness videos are by far the best out there Joe. Definitely my all time favourite fitness youtuber.
The humour is very subtle and laid back. I like it.
In a world of thriving fitness influencers where I feel like there’s a new one popping up every week, with the same repetitive low quality content mostly aimed at garnering views, Joe Delaney is such a breath of fresh air - you can tell he’s being his authentic self and there’s just something about his videos lately that are so grounded and calming, I don’t know how to explain it. It’s kind of like giving off “yea it is what is, listen to my sagely advice but cool if you don’t” vibes, almost like Zyzz if he were still alive and in his 30s, which I love, as opposed to “TOP 3 FOODS FOR CUTTING FAT FAST”
Thank you for your service Mr. Delaney🙏
Peace & Love from Austin, TX
✌️💙
The philosopher of gains…. Love it… love the editing, the content, the delivery, the sarcasm, the structure… Once again, a quality video with stuff I need to hear 👍🏼
my favourite TH-cam fitness bloke.
What a vid. Got a bit emotional at the end!!!! Nice one brother 👍
Superb content and delivery, class video!
When Joe recommends 8+ sets per muscle group per workout (roughly 2 times a week), do compound lifts count towards multiple muscle groups or simply the prime mover? For example does a set of incline dumbbell bench press count towards chest, shoulders, and triceps volume or does it count towards just chest.
It's hard to give a solid rule because muscles are involved in different movements to different extents (there is a spectrum of synergist action). Some people will include compounds in their total volume [for synergists] but only as 0.5 of a set for every set. So in that case 4 sets of bench press would equal 2 sets towards tricep volume. That's a fine rule of thumb if you want to use that, but you have to take the 0.5 figure with a pinch of salt. Personally, I just count the prime mover because if I do some 'extra' sets of isolations for biceps & triceps, it's a) not going to be much of a time commitment and b) not going to come at a high fatigue cost.
There are exercises/exceptions that I would count as direct volume for more than one muscle. Parallel bar dips I would certainly count as a chest AND a tricep exercise. Squats and some lunges I would definitely count as a glute AND quad exercise. And in your example, I would definitely count chest press movements towards anterior delt volume, but I do think you should look at medial delt volume separately.
Sleeping enough, is also one of the easiest ways to get better results, feel better and be healthier 💪💪💪 awesome video!!
Your content is at the absolute top. Has really helped me. Thanks!
I’d love to see a 3 or 4 day full body workout split breakdown from you. Minimalist as possible
I lift 6 days a week for my mental health. 3 upper. 3 lower. Has worked well over the years for gains as well as for my psychosis. 40 min each. Brief and intense.
Love this video j, keep it up
"Being dead is somewhat catabolic, to say the least." - Doe Jelaney
Nice video Joe 👌🏽
Fark dude, the approach you outlined in this vid speaks directly to me. Your assumptions at 1:12 hit the nail on the head.
Takeaway message - We all got lives to lead, but just keep turning up and plugging away. Love your work.
Pragmatic take. Your channel is quickly becoming my go-to for health, fitness, and lifting.
You make the most awesomely inciteful videos - it's like having a PT, a therapist and a decent chef all in one hit. It's ridiculous.
Sage advice. Spot on. I do this pretty much exactly as you say. I had to watch hours and hours of Coach Greg's et al to figure all this out and you just encapsulated it all in under 10 minutes. Annoying on the one hand but on the other tremendously affirming. No magic bullets, just the basics and keep going. Bravo.
TH-camrs need content... the result being that the minutiae can sometimes end up being over-emphasized. I apologise on all our behalf 😅
great video and very common sense, thx
"Being dead is...somewhat catabolic." delivered in classic British deadpan. So good.
1 video. This is all you need. Solid advices
I just turned 51 this month, and Joey is absolutely right. The one thing I'd add to this list is get some fricken' sleep. I've got 33 years of consistent training, mostly in martial arts and strength training, and it pays off. I've tried the fads (looking at you Crossfit), and always come back to the basics. Strength train, get some cardio (whether that's some footy, running, biking, boxing, whatever), eat mostly healthy, watch your alcohol. Then you get to live well in when you get older and still look pretty sick at the beach. Keep up the great content, Joey!
Man, your approach to the gym is simply the best thing out there. Of course, if people are trying to achive 100% of their potentials because of an actual bodybuilding goal perspective, then yes, it is worth all the effort. The fact is tho that most people are just trying to look amazing, when compared to the average person next to them. But we are all too anxious to get there, so we keep trying to find ways to make shortcuts, which are basically non existent. Even if you are not natural, you stil have to put in the work.
Anyway, you're my favorite fitness youtuber Joe, thank you so much for your content (;
The most important thing, in pursuit of any personal goal, is consistency :)
this IS really all you need! 100% on point, no time waste, no BS. Perfect!
Exactly what people need to hear. Explained simply and effectively. Would have loved a few programs recommended, but as you said, there are so many good ones