Feel free to add this in the description for timestamps: 0:56 1. Low-frequency training 2:35 2. Always training to failure (final set of an exercise, workout or isolation movement) 4:13 3. Not training heavy (3-6 reps 20% of training) 5:42 4. Chasing the pump 6:40 5. Partial reps 7:30 6. Not tracking your workouts 8:03 7. Too much volume 9:10 8. Not deloading 10:45 9. Program hopping 12:02 10. Inconsistency
These channels would prefer you watch the full video, so you aren't actually helping the content creators. In reality, you're a detriment to their wellbeing and overall longevity, while enabling viewers with short attention spans who aren't mentally disciplined enough to sit through a 13 minute video.
0:56 1. Low-frequency training 2:35 2. Always training to failure (final set of an exercise, workout or isolation movement) 4:13 3. Not training heavy (3-6 reps 20% of training) 5:42 4. Chasing the pump 6:40 5. Partial reps 7:30 6. Not tracking your workouts 8:03 7. Too much volume 9:10 8. Not deloading 10:45 9. Program hopping 12:02 10. Inconsistency
I noticed back when I worked out for a 3 month straight and I can definitely confirm that I made a big mistake in not deloading. I was feeling like I had no energy every time I came in and just tried to push through it, Thanks!
The science of resistance training to build muscle has so many variables and is so subjective, it’s impossible to assume that these guidelines are any more effective than any other. We’re all different and our bodies respond differently. If I’ve learned anything, attacking the muscle in a variety of ways and training to failure will get me gains. How that is accomplished... ...depends on the individual and their own response.
Exactly. One has to get in there and just do it. Just do it proper. No matter how much weight one lifts. Lift it the correct way and one will reach their goals.
I have been in gym from the 6th grade and I’m now 26. This is probably the very best advice I have seen for natural lifters. I can say from my personal experience pull push legs rest 2x per week focusing on compound movements with good ROM is the best. You now have a subscriber my guy thx.
@@yougotbaited3928 compound movements are exercises like squat, bench press and deadlift which recruit a few muscle areas at the same time and if you're into body weighted training squats, push ups and pull ups are the counterparts for that
This guy has good advice. I've been at this since 2000 we had to read magazines there was no TH-cam to get us there faster. Listen and apply these routines and advice it will get you there faster. 💪
You DEFINATELY gave me hope. I'll keep at it and ,in a year, see a transformation as well. Although I enjoy any video you make, this one is special. You shared a bit of your soul and I am touched. Thank you.
Training heavy as a beginner is screaming for injuries. Never train with heavy weights as a beginner or you damage your spine/shoulders or any other muscle/joint/tendons
Thx man cause I am a beginner myself and whenever i try heavy like for example the benchpress, it hurts my wrists. For now I am doing 75lbs and i will add on more weight as i go.
Staś Smith your joints have to adopt first. That will take 2-3 months where you should not go crazy or you will damage them in the long run. I know we always want to get fast results but trust me, your body will thank you later that you did go slow and built the basis, that strong basis/foundation your body can use to built an awesome amount of muscles onto later on. You have to be happy about the stability progress. Every week youll get a stable spine and supporting muscles so that you can do your workouts clean as F. That will give you motivation in the long run. Trust me
This. I tried the Stronglifts 5x5 program after coming off a long break of lifting and ended up hurting my back, the quick jump in weight was just too much. Your nervous system has to build up slowly to the heavier weight, period.
Working out like Navy Seal I did that, became Nutrient deficient at age 27, and hormonally fell flat on my face gaining 60lbs. In 3months without change in diet but underline cause was Gluten aka “Leaky Gut”. Listen to Coast To Coast AM Radio Key 1190 10pm-5am catching either J. Wallach or Ben Fuchs every 3-weeks and you’ll understand
More reps did amazing results for me :). Did heavy training for 5 years, got pretty strong, 115 kg bench, 130 kg squat, 180 kg deadlift. At around 75-80 kg (179 cm). But didn't grow that much. Changed to lighter weights, more control, higher reps, shorter rest. Night and day in results and no injuries.
@@Nothingmuch1039 What i did was to increase the vegetiable and better carbs, yes brown rice, bulgur etc.I eat more of everything, seeds, nuts, all type of veges (green ones etc), do some shakes with mixed spinache etc. Fruits also some times, just increase the variation.
Yes, knowing how logic works helps. Another concept for “de loading” could be comparing working out to “Days off” but still keeping active; I remember how all this breaks down to natural “muscle confusion” on the farm and getting results when I was resting properly as everyone looked at me thinking I was alien because I would always work out with high reps but with mid-Level weights; in high school idiots trying every thing thought I was on some secret steroids in 96?
Love this video because training is so complicated! Really hard to do everything right and know how you should train. Some things you need to add imho: Food Sleep Food is probably the most difficult part of training for strength/muscle. The biggest mistake that I made and its severely underestimated. I used to burn calories like an incinerator, when I was really young. Pretty impossible to gain weight for me, not even fat I could gain. So sometimes you really do need to eat more, way more, more than you ever imagined, more than you want and especially very often (like 6 times a day). Essentially the whole day is going from (small or large) meal to meal to be honest. You need insane amounts of protein, and also vegetables and other healthy stuff. Foods with carbs is basically everything, but protein that's another matter. Also the amount of meat becomes a bit ridiculous after a while 😅 Protein shakes help a lot as well, otherwise it's impossible for me to eat all that protein.
I'm a hard gainer too and would love some tips to help of doing it right! I barely ever go over 1300 calories and I can be around 1000 or less most days and maintain my 140lbs for 10yrs. Eating a lot is disgusting and hard but I'm trying to work on it! Its harddddd to say the least!🤦🏽♂️
@@itsfootballnotsoccer732 yeah, you probably need more protein. If you can't eat it, drink it... hence the protein shakes. Try to omit some foods that take long to eat, and focus on the protein-rich foods. And if you need carbs, throw some oatmeal in a blender/shake, because you burn a lot of calories probably. ! Make sure that you eat enough calories, to not loose weight. Preferably even gain some weight, because that way you know for 100% sure that you ate at least enough (or slightly more). This may be quite a challenge man, it's no joke you may struggle I know! So try to eat some fatty fish, corn, pasta, avocado, potatoes... stuff that's high in calories and also protein in every meal. But don't replace it with tons of sugar and unhealthy fats, only to gain weight, because that's not really food... sugar is ok but its not that good for joints and overall health. Moderate amounts are fine though. Let's imagine that you weigh 70kg, is it possible for you to eat about 105 grams of protein at least in a day? Or up to 140 grams of protein a day even? So thats 1,5 times your bodyweight as grams of protein, or even 2 times. Eat max 30 grams of protein per meal/shake. Probably about 5 or 6 times a day then, your body should get some protein every few hours basically. Take this as your biggest challenge, while also training of course. If you dont workout often or not hard, obviously you dont need tons of protein each day 😉 Do one day a week WITHOUT all that protein and other food (just eat less), to give your body a clear break :) Preferably on a non-training day. You're gonna want that break, from all the food and protein 😅😜 For training: train more often but less hard. Don't train very long to try to work harder, don't try to compensate your lack of growth by doing more volume/reps/time/fatigue. As said in the video, do NOT train to failure. Or at least not every time. When you get used to an exercise, you can go on longer, or you may recover after a set so that you can do another last set. But be careful not to exhaust your body, not too much stress on the joints as well. Repetition and frequency is very important, so do something that you can recover from in only a few days, so that you can repeat it. Oh yeah: more soreness afterwards is not really better than less soreness. You may feel sore anyway, that's simply part of training, but if you train too hard then it may become too painful to return to the gym, its gonna make you fail in terms of "train often". More soreness is not really much better for muscle growth, it can easily become very counterproductive as said in the video as well. Use heavy weights if you can, but build that up to prevent injuries in tendons, joints etc. Do not do tons of cardio because you will burn enormous, enormous amounts of energy/calories. You will not be able to compensate those with eating! It doesn't mean you should not do cardio and flexibility at all, but don't go running or biking for hours. Do short bursts of interval training, and you can simply do light strength exercises to replace other cardio. Because if you take less rest between (light weight) exercises, that's also cardiovascular training, you're gonna breath heavily and your heart will be pounding! Do compound movements, definitely involve your whole body because it will produce more growth hormone if you involve your legs. Its not just "leg day", you can combine some leg muscles AND upper body on the same day! With compound movements, you can lift heavy... its a foundation and works your body as a whole so its also functional and provides balance between muscle groups. Rest well, relax, sleep. Drink a good quality protein shake directly after training, DO NOT WAIT! This after-training moment is very important, AND it will reduce soreness the next days! Very helpful tip perhaps, because you will need that training frequency/repetition in the week. You can even try to take some BCAA drink before or during training, but many of those are too strong for me... just like I dont eat much (shortly) before training. That upsets my stomach otherwise. Some fruit and such is light to digest usually, before sports.
This works if you're in your 20s and 30s. But once you hit your 40s training the same muscle twice a week can cause problems. Especially if you've been training for years. I'd rather look at the long term and still being able to lift well into my 60s, 70s and 80s. I do agree with 20% of my lifting will be progressive overload. I'll typically start with my heavy lifting one to two exercises no more than 4 sets then go into my higher rep workouts. I'm not saying guys in their 40s can't do 2 twice a week same muscle groups. All I'm saying is I personally started to have leg (knee), shoulder and elbow issues, especially in my joint areas now that I'm 42. It came out of nowhere too. Once I went back to the traditional bro spilt the pain went away.
It’s really not difficult! Eat right, train properly with multi-complex exercises and get sleep! Listen to your body and you will gain mass and shed weight with the proper nutrition! Most people think you achieve extreme size in months or even in a year, but that’s not correct if your doing it naturally! Most people you see that’s extremely huge and Extremely fit are CHEATING! They supplementing with DRUGS! This guy is definitely not CHEATING! Hats off to you bro! Teach them the correct way! 💪🏼
Deload week.... If u want to deload from 4 sets x 10 reps at 250 lbs, 50% reduction is either 2 sets x 10 reps at 250 lbs, either 4 sets x 5 reps at 250 lbs... Reducing 4 sets x 10 reps at 250 to 2 sets x 5 reps at 250 lbs... Is 25% 😉 10:05 time
I don’t think muscles built in the gym with few reps each time are the same as muscles built by doing countless reps while doing sports. They just don’t have the same performance. I have seen so many bodybuilders losing out in competitions against sportsmen be it arm-wrestling or things requiring speed or durability or coordination. I also do not agree that it is necessary to damage the muscles to make them grow. If that was true then swimmers would never grow muscles because they make slow and round movements against the resistance of water. Still they end up having great bodies.
That's a good logical point, but that's not what he's trying to do. It's a common marketing method that after someone starts to feel comfortable spending even as little as a dollar (eg. shipping), then they'll feel more comfortable to buy more expensive things from that company / person.
@@think41c Yeah, no I understand the marketing methods. I understand what he's trying to do, but that also just goes against with what he's saying he is trying to do for you. Point - if you really wanted your followers to have your knowledge, in this case in a book format, at no cost - there are methods that do make that possible. And I'm really not trying to say he shouldn't be charging for his knowledge, absolutely man charge all you want you worked hard for this. But then again you can just say hey I've put my knowledge in this book and it costs this much. I'm sure, people that find lots of value in his work will absolutely go ahead and spend that money.
I make program changes depending on if i can get certain machines in the gym but am consistant in all compound exercises i do but do switch leg routines from time to time.
Thats the golden rule , that i hardly see in the gym . Let the weight go back as slow as possible . Thats the key thing nobody does , because it really hurts . We can all swing biceps with 20 kg . But if we take 10 seconds per rep in total you can put the 20' s back and start with the 10 's 😉💪
Number 9 was very helpful, as I get bored of the same routine by about week 6. So to change those smaller exercises while keeping the large compound exercises maybe the game changer I need. Thank you.
All of these are true. The crazy part with me is my frequency changes all the time. Some weeks I lift 3 times a week then in the same month I may go 2 weeks without lifting. All this is due to my job and my job schedule. I'm still getting stronger and seeing some results still.
@@batsy3763 as long as you go to failure it literally makes no difference, I do 8-12, I start at 8 reps and when I can get to failure at 12, I raise the weight and repeat the process. I’ve had solid progression so far and it works for me,
@@batsy3763 aha I started hitting the gym when I was 15 (I’m 20 now) my newbie gains have long since passed. Only reason people do low reps in my experience is showing off how much they can lift.
@@batsy3763 but lemme simplify, as long as you keep progressively overloading while training the muscle to failure and you are in a calorie surplus, you will have gains.
Thanks for the great videos - I have truly started to develop after I found your channel ! My biggest mistakes --->> - Too much volume. - Only once a week. - Too often to the failure. - Not eating often enough. - Alcohol. That is just something you can't add to the equation.
So that's the matter.. "I work out harder than last time" every time! Ignoring periodization and deloading I now experienced severe fatigue. Thanks for this video ✔️
If you train chest/shoulders twice a week you are using your triceps, so effectively your training triceps 4 times a week which leads to overtraining. Tom Platz, Mike Mentzer etc advocated less training volume, more intensity and more rest. You're going against some very established and intelligent bodybuilders. I switched from high volume to low volume, one set all out intensity and I've gained serious muscle. Also if you train legs hard the way they're meant to be hit, you'll still have the DOMS for several days so can't hit them until the muscle adaption is complete! Tom Platz trained legs once every 14 days!!!!! Please look into this yourself and don't listen to people wanting to sell books!
Wow, I dont have expected that this video will be so good. Was very helpful. Keep the work and if you can make a video about nutrition for muscle grow. Thanks
Finally....someone who addressed this issue. You are spot on. Even with proper form, lifting heavy will eventually wear on your joints. It's true that natural aging will also deteriorate the joints, because that's just a part of life. However, lifting heavy will *ACCELERATE* joint deterioration.
Voice is a bit monotone but otherwise great video, fantastic advice, will definitely help me up my game!! Of course virtually anything is debatable because new research is constantly being developed and everyone’s body reacts differently to varied stimulus, but in general you won’t be going wrong with these guidelines. Keep it up 👏🏼
Excellent video very informative and put together without flash and bullshit. Do u have any ideas for lower body disability workouts legs 20 percent usage no lunges full squats. Leg ext left leg only
Me too, if i dont wreck myself (drop sets for eg.) Esp on high resisting muscles like arms, they won't grow. I already use my muscles for lifting at work, so i at least have to go harder than that for fatigue just to get a pump
Biggest problems killing gains...not having consistency (lack of motivation), not enough time under tension, and bad diet. Most people just can't take the routine or follow a diet. You got to find something you like about it and do that and the rest will be easier.
Great advice! As an older athlete, I'd add that one should take care of the joints when doing heavy lifting. Muscle strength increases much faster than joint strength so I try to make sure I *add* "grease the groove" sets during my day. Nothing too strenuous, but it signals my joints that they need to build their strength. Does this make sense to you? Thanks.
@@lilruc Grease the Groove is the key. Doing reps throughout the day that are about 30% short of failure is greasing the groove. The idea is not to overload the joints with heavy weight and reps to failure. Lots of reps but still staying fresh. This will give your joints time to strengthen. Pavel Tsatsulene (a bad spelling of his last name), points out that muscle strengthens faster than ligaments and cartilage, and is a cause of ligament and joint damage due to weight increases before the joints are ready. Read up on grease the groove. I'm not an expert by any means.
@@clintatk Almost everyone makes that mistake at the begining of training. When I started cycling, I was doing overload with volume/frequency/intensity of my rides, so I started having an increasing problem with my knee joints. I don't know anything about such a thing as 'joint strength' even exists, but not having your muscle strong enough to deal with the overload when they are already fatigued and you still keep trying to make something more out of them, then you put the stress on your joints as muscles can't compensate the force being created when you try to move in the opposite direction to the vector of the force. This is just pure mechanics.
@@bratSebastian re: "joint" strength. It's really ligament strength. The ligaments that make up the structure that wraps the bone joint are fed by the lymphatic system which is slower than the blood system in feeding nutrients. They therefore are slower in building tissue and can be damaged by weight that the muscle can handle but the associated ligaments cannot. That's why it's important to give the ligaments to catch up with muscle growth.
I have always thought that dieting is eating only green vegetables and drinking water. Agoge Diet proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.
So you don’t actually have to rip your joints apart with heavy ass weight you can use higher rep ranges but you won’t unlock your full strength potential
🤔 everyone's body is different. For me doing 15 reps has changed my body within months plus doing 6-8 reps 🤣 makes me feel like I am not doing anything at all.
thats prolly cuz its raised your heart rate by doing higher rep ranges with less rest. Like crossfit. It said both build muscle, the other just builds strength a lot more
Everyones body is different we need to STOP listening to TH-camrs, Scientific reports and Every know it all and just try different methods HIGH REPS, LOW REPS whatever until you find what works best for you. For me personally when I do HEAVY WEIGHT & HIGH REPS I make crazy gains
I wish folk would make up their bloody mind. Different guys seem to contradict themselves all the time. It's a fuckin nightmare, I find myself changing my workout constantly!
Doesn't make it not true though. Actually, I never heard of it either, until I stumbled across some videos from a big body builder guy that recites a lot of science. But from the few videos I've watched, he knows what he's talking about. And he does talk about the importance of a deload cycle to avoid build up of fatigue. Apparently, it's cumulative, so what rest you miss, carries into your next workout, and your next... Dunno. Just what I've been hearing lately.
Lifting heavy with low reps doesn’t build muscle. It builds strength. The perfect rep range to build muscle is 10-15 and 3-6 to build strength (which is what powerlifters use).
Feel free to add this in the description for timestamps:
0:56 1. Low-frequency training
2:35 2. Always training to failure (final set of an exercise, workout or isolation movement)
4:13 3. Not training heavy (3-6 reps 20% of training)
5:42 4. Chasing the pump
6:40 5. Partial reps
7:30 6. Not tracking your workouts
8:03 7. Too much volume
9:10 8. Not deloading
10:45 9. Program hopping
12:02 10. Inconsistency
Thanks.
Thanks🔥
These channels would prefer you watch the full video, so you aren't actually helping the content creators. In reality, you're a detriment to their wellbeing and overall longevity, while enabling viewers with short attention spans who aren't mentally disciplined enough to sit through a 13 minute video.
@@austins.2495 I believe your correct
Thanks
1.25x speed thank me later
2.0x
I always do this.
He does this, so that people listening to him dont have the rewind every time
Thanks
😂😂😂😂
His voice sounds like the one dude who posts all the creepy mystery videos lol
Yeah he does sound like that Creepy pasta videos guy
He sounds like jeremy ethier
@@chief_islxm kinda
Chills? Lol
Cole
0:56 1. Low-frequency training
2:35 2. Always training to failure (final set of an exercise, workout or isolation movement)
4:13 3. Not training heavy (3-6 reps 20% of training)
5:42 4. Chasing the pump
6:40 5. Partial reps
7:30 6. Not tracking your workouts
8:03 7. Too much volume
9:10 8. Not deloading
10:45 9. Program hopping
12:02 10. Inconsistency
I noticed back when I worked out for a 3 month straight and I can definitely confirm that I made a big mistake in not deloading. I was feeling like I had no energy every time I came in and just tried to push through it, Thanks!
The science of resistance training to build muscle has so many variables and is so subjective, it’s impossible to assume that these guidelines are any more effective than any other. We’re all different and our bodies respond differently.
If I’ve learned anything, attacking the muscle in a variety of ways and training to failure will get me gains. How that is accomplished...
...depends on the individual and their own response.
Exactly. One has to get in there and just do it. Just do it proper. No matter how much weight one lifts. Lift it the correct way and one will reach their goals.
No no and no. All lies
Wrong training till failure/overtraining will only make you skinnier if your working out longer than you should .
Definitely subjective. I've been training for YEARS and 8'12 reps Definitely works for me
@@jw1741 how do you figure , all lies?
I have been in gym from the 6th grade and I’m now 26. This is probably the very best advice I have seen for natural lifters. I can say from my personal experience pull push legs rest 2x per week focusing on compound movements with good ROM is the best. You now have a subscriber my guy thx.
What do you mean by compound movement ?
@@yougotbaited3928 compound movements are exercises like squat, bench press and deadlift which recruit a few muscle areas at the same time and if you're into body weighted training squats, push ups and pull ups are the counterparts for that
This guy has good advice. I've been at this since 2000 we had to read magazines there was no TH-cam to get us there faster. Listen and apply these routines and advice it will get you there faster. 💪
Some channels make you pay money for info like his. Bless you man.
You don't pay but he makes money from these videos, not for free haha
@@huthayfaainqawi4348 Yeah well what's your point ? That's how TH-cam works. You don't want him to get paid too or what ?
Huthayfa Ainqawi and he should get paid he puts time and effort into these
He made $ 2500 of this video only
@@sidohofman6835 we get a percentage of this because we watch, he would not have made this without us lol
This video is very well done. It must have taken a long time to prepare and edit. We appreciate the content!
I'm glad I recieved your book. Only paid shipping. Outstanding!! Great information that is assisting me to achieve my goals.
You DEFINATELY gave me hope. I'll keep at it and ,in a year, see a transformation as well. Although I enjoy any video you make, this one is special. You shared a bit of your soul and I am touched. Thank you.
Training heavy as a beginner is screaming for injuries.
Never train with heavy weights as a beginner or you damage your spine/shoulders or any other muscle/joint/tendons
Thx man cause I am a beginner myself and whenever i try heavy like for example the benchpress, it hurts my wrists. For now I am doing 75lbs and i will add on more weight as i go.
Staś Smith your joints have to adopt first. That will take 2-3 months where you should not go crazy or you will damage them in the long run. I know we always want to get fast results but trust me, your body will thank you later that you did go slow and built the basis, that strong basis/foundation your body can use to built an awesome amount of muscles onto later on.
You have to be happy about the stability progress. Every week youll get a stable spine and supporting muscles so that you can do your workouts clean as F.
That will give you motivation in the long run. Trust me
I agree. Beginners need to work on form and start with light weights.
This. I tried the Stronglifts 5x5 program after coming off a long break of lifting and ended up hurting my back, the quick jump in weight was just too much. Your nervous system has to build up slowly to the heavier weight, period.
hussle that sucks :/
Hope you doing better soon
Just TRAIN HARDER THAN LAST TIME!
DONT BE A MORON!!
Get out there and train! - Ramsey Dewey
Coach greg?
Make those French Toast better than the last time!
Working out like Navy Seal I did that, became Nutrient deficient at age 27, and hormonally fell flat on my face gaining 60lbs. In 3months without change in diet but underline cause was Gluten aka “Leaky Gut”. Listen to Coast To Coast AM Radio Key 1190 10pm-5am catching either J. Wallach or Ben Fuchs every 3-weeks and you’ll understand
I swear God your channel is most underrated
Emran Mohammed what are some examples of god swears?
The best no bs channels are muscle monsters, Steve Shaw, and Sean Nalewanyj
Truth. Dude doesn’t realise how much he’s helped me. And his book has so much good info that he offers for free. Top bloke
@@Gladwin777 for me (welhi)
Don't swear God
Done this 3-6 got pretty strong grew 0 and very easy to get injured.
Follow coach Greg time under tension 45secs-1min 8-12reps... Best advice ever.
More reps did amazing results for me :). Did heavy training for 5 years, got pretty strong, 115 kg bench, 130 kg squat, 180 kg deadlift. At around 75-80 kg (179 cm). But didn't grow that much. Changed to lighter weights, more control, higher reps, shorter rest. Night and day in results and no injuries.
Nice to hear. How about diet?
@@pierlaurenzi Diet pretty much the same.
@@pierlaurenzi tons of brown rice and protein.......
I bought some brown rice... Learning curve on the hour boil... 😂😅
Thanks for posting this, I gotta put some on the stove. 💪
@@Nothingmuch1039 What i did was to increase the vegetiable and better carbs, yes brown rice, bulgur etc.I eat more of everything, seeds, nuts, all type of veges (green ones etc), do some shakes with mixed spinache etc. Fruits also some times, just increase the variation.
Excellent video brother. You're a true student of the game. You just got my subscription.
Yes, knowing how logic works helps. Another concept for “de loading” could be comparing working out to “Days off” but still keeping active; I remember how all this breaks down to natural “muscle confusion” on the farm and getting results when I was resting properly as everyone looked at me thinking I was alien because I would always work out with high reps but with mid-Level weights; in high school idiots trying every thing thought I was on some secret steroids in 96?
Love this video because training is so complicated! Really hard to do everything right and know how you should train.
Some things you need to add imho:
Food
Sleep
Food is probably the most difficult part of training for strength/muscle. The biggest mistake that I made and its severely underestimated. I used to burn calories like an incinerator, when I was really young. Pretty impossible to gain weight for me, not even fat I could gain. So sometimes you really do need to eat more, way more, more than you ever imagined, more than you want and especially very often (like 6 times a day). Essentially the whole day is going from (small or large) meal to meal to be honest. You need insane amounts of protein, and also vegetables and other healthy stuff. Foods with carbs is basically everything, but protein that's another matter. Also the amount of meat becomes a bit ridiculous after a while 😅 Protein shakes help a lot as well, otherwise it's impossible for me to eat all that protein.
I'm a hard gainer too and would love some tips to help of doing it right! I barely ever go over 1300 calories and I can be around 1000 or less most days and maintain my 140lbs for 10yrs. Eating a lot is disgusting and hard but I'm trying to work on it! Its harddddd to say the least!🤦🏽♂️
@@itsfootballnotsoccer732 yeah, you probably need more protein. If you can't eat it, drink it... hence the protein shakes. Try to omit some foods that take long to eat, and focus on the protein-rich foods. And if you need carbs, throw some oatmeal in a blender/shake, because you burn a lot of calories probably.
! Make sure that you eat enough calories, to not loose weight. Preferably even gain some weight, because that way you know for 100% sure that you ate at least enough (or slightly more). This may be quite a challenge man, it's no joke you may struggle I know! So try to eat some fatty fish, corn, pasta, avocado, potatoes... stuff that's high in calories and also protein in every meal. But don't replace it with tons of sugar and unhealthy fats, only to gain weight, because that's not really food... sugar is ok but its not that good for joints and overall health. Moderate amounts are fine though.
Let's imagine that you weigh 70kg, is it possible for you to eat about 105 grams of protein at least in a day? Or up to 140 grams of protein a day even? So thats 1,5 times your bodyweight as grams of protein, or even 2 times. Eat max 30 grams of protein per meal/shake. Probably about 5 or 6 times a day then, your body should get some protein every few hours basically. Take this as your biggest challenge, while also training of course. If you dont workout often or not hard, obviously you dont need tons of protein each day 😉
Do one day a week WITHOUT all that protein and other food (just eat less), to give your body a clear break :) Preferably on a non-training day. You're gonna want that break, from all the food and protein 😅😜
For training: train more often but less hard. Don't train very long to try to work harder, don't try to compensate your lack of growth by doing more volume/reps/time/fatigue. As said in the video, do NOT train to failure. Or at least not every time. When you get used to an exercise, you can go on longer, or you may recover after a set so that you can do another last set. But be careful not to exhaust your body, not too much stress on the joints as well. Repetition and frequency is very important, so do something that you can recover from in only a few days, so that you can repeat it.
Oh yeah: more soreness afterwards is not really better than less soreness. You may feel sore anyway, that's simply part of training, but if you train too hard then it may become too painful to return to the gym, its gonna make you fail in terms of "train often". More soreness is not really much better for muscle growth, it can easily become very counterproductive as said in the video as well.
Use heavy weights if you can, but build that up to prevent injuries in tendons, joints etc.
Do not do tons of cardio because you will burn enormous, enormous amounts of energy/calories. You will not be able to compensate those with eating! It doesn't mean you should not do cardio and flexibility at all, but don't go running or biking for hours. Do short bursts of interval training, and you can simply do light strength exercises to replace other cardio. Because if you take less rest between (light weight) exercises, that's also cardiovascular training, you're gonna breath heavily and your heart will be pounding!
Do compound movements, definitely involve your whole body because it will produce more growth hormone if you involve your legs. Its not just "leg day", you can combine some leg muscles AND upper body on the same day! With compound movements, you can lift heavy... its a foundation and works your body as a whole so its also functional and provides balance between muscle groups.
Rest well, relax, sleep.
Drink a good quality protein shake directly after training, DO NOT WAIT! This after-training moment is very important, AND it will reduce soreness the next days! Very helpful tip perhaps, because you will need that training frequency/repetition in the week.
You can even try to take some BCAA drink before or during training, but many of those are too strong for me... just like I dont eat much (shortly) before training. That upsets my stomach otherwise. Some fruit and such is light to digest usually, before sports.
@@getmerolling thanks bro, that's really helpful. I will also try this!
This works if you're in your 20s and 30s. But once you hit your 40s training the same muscle twice a week can cause problems. Especially if you've been training for years. I'd rather look at the long term and still being able to lift well into my 60s, 70s and 80s. I do agree with 20% of my lifting will be progressive overload. I'll typically start with my heavy lifting one to two exercises no more than 4 sets then go into my higher rep workouts. I'm not saying guys in their 40s can't do 2 twice a week same muscle groups. All I'm saying is I personally started to have leg (knee), shoulder and elbow issues, especially in my joint areas now that I'm 42. It came out of nowhere too. Once I went back to the traditional bro spilt the pain went away.
West Coast funky track had me crip-walking through the video!
It’s really not difficult! Eat right, train properly with multi-complex exercises and get sleep! Listen to your body and you will gain mass and shed weight with the proper nutrition! Most people think you achieve extreme size in months or even in a year, but that’s not correct if your doing it naturally! Most people you see that’s extremely huge and Extremely fit are CHEATING! They supplementing with DRUGS! This guy is definitely not CHEATING! Hats off to you bro! Teach them the correct way! 💪🏼
@Pervy_Sage overnight oats and meal prepping is a good tool
@stonks lol that's not true at all
I like your thoughts on deload. That will be incorporated.
3 days a week, lifting moderate for some time, then lift light for some time, then take a week off every now and then, is what i found the best for me
Number one mistake is being inconsistent fix this first everyone.
Deload week.... If u want to deload from 4 sets x 10 reps at 250 lbs, 50% reduction is either 2 sets x 10 reps at 250 lbs, either 4 sets x 5 reps at 250 lbs... Reducing 4 sets x 10 reps at 250 to 2 sets x 5 reps at 250 lbs... Is 25% 😉 10:05 time
Thanks for your free material try to put as a PDF you will get more people to read it.
Great info! I wish I had heard all this a few years ago! Would have saved me a lot of heartache!
I don’t think muscles built in the gym with few reps each time are the same as muscles built by doing countless reps while doing sports. They just don’t have the same performance. I have seen so many bodybuilders losing out in competitions against sportsmen be it arm-wrestling or things requiring speed or durability or coordination. I also do not agree that it is necessary to damage the muscles to make them grow. If that was true then swimmers would never grow muscles because they make slow and round movements against the resistance of water. Still they end up having great bodies.
Hey if you wanna avoid shipping costs, you can make the book available as an E-Book. That way we can just download the book.
That's a good logical point, but that's not what he's trying to do. It's a common marketing method that after someone starts to feel comfortable spending even as little as a dollar (eg. shipping), then they'll feel more comfortable to buy more expensive things from that company / person.
@@think41c Yeah, no I understand the marketing methods. I understand what he's trying to do, but that also just goes against with what he's saying he is trying to do for you. Point - if you really wanted your followers to have your knowledge, in this case in a book format, at no cost - there are methods that do make that possible. And I'm really not trying to say he shouldn't be charging for his knowledge, absolutely man charge all you want you worked hard for this. But then again you can just say hey I've put my knowledge in this book and it costs this much. I'm sure, people that find lots of value in his work will absolutely go ahead and spend that money.
I make program changes depending on if i can get certain machines in the gym but am consistant in all compound exercises i do but do switch leg routines from time to time.
Agreed! Changes need to be made but with intent and if planned :)
My man, some quality info here, I was expecting some random bro science. 10/10 info
I appreciate the data and science that you share with visuals. 👌
"one study" X-D , thanks for the video
this video give me so much answers. thanks man.
Just do your reps as slow as he talks and you're gold. 😂
Great channel! Keep it up!
Better than edit edit edit no pause
I changed the speed setting to make him go faster. He does not get a chipmunk voice he really just sounds faster. Less time to listen.
Thats the golden rule , that i hardly see in the gym . Let the weight go back as slow as possible . Thats the key thing nobody does , because it really hurts . We can all swing biceps with 20 kg . But if we take 10 seconds per rep in total you can put the 20' s back and start with the 10 's 😉💪
Depends on how u stress the muscle. 3-6 reps with 5minute rest isnt working out..10 is actually less stressful on joints too
Who rests 5 minutes?
Thank you for all this free knowledge that I so need!!!!
Awesome! What did you find the most useful?
Number 9 was very helpful, as I get bored of the same routine by about week 6. So to change those smaller exercises while keeping the large compound exercises maybe the game changer I need. Thank you.
Lmao
He hitting with the "Top 10 - Burguer King foot lettuce"
For me its very hard *at the moment* to gain muscle. I’m a newbie, but all I have access to is a single 15 pound dumbell.
I've done many of those mistakes during exercise. Sometimes info in other YT channels is wrong or don't have any base at all.
All of these are true. The crazy part with me is my frequency changes all the time. Some weeks I lift 3 times a week then in the same month I may go 2 weeks without lifting. All this is due to my job and my job schedule. I'm still getting stronger and seeing some results still.
I feel more reps is more effective for my body.
Your body must be small than I guess
@@batsy3763 as long as you go to failure it literally makes no difference, I do 8-12, I start at 8 reps and when I can get to failure at 12, I raise the weight and repeat the process. I’ve had solid progression so far and it works for me,
@@wills5945 that's called newbie gains.
@@batsy3763 aha I started hitting the gym when I was 15 (I’m 20 now) my newbie gains have long since passed. Only reason people do low reps in my experience is showing off how much they can lift.
@@batsy3763 but lemme simplify, as long as you keep progressively overloading while training the muscle to failure and you are in a calorie surplus, you will have gains.
See 6:08. Performing only one set on the squat and bench press exercises was actually better than vs doing 3 or 5 sets. Any explanation for that?
Thanks for the great videos - I have truly started to develop after I found your channel !
My biggest mistakes --->>
- Too much volume.
- Only once a week.
- Too often to the failure.
- Not eating often enough.
- Alcohol. That is just something you can't add to the equation.
What did you change in your excercise
Very good video. I like how you talk in a clear and slow manner. Easy to understand with detailed examples. great video. Thanks.
Always the most informative channel ....no b s just facts
So that's the matter.. "I work out harder than last time" every time! Ignoring periodization and deloading I now experienced severe fatigue. Thanks for this video ✔️
Don't take it too literally! I too heard a few contradictions. Maybe its was just a bad written english text.😉
If you train chest/shoulders twice a week you are using your triceps, so effectively your training triceps 4 times a week which leads to overtraining.
Tom Platz, Mike Mentzer etc advocated less training volume, more intensity and more rest.
You're going against some very established and intelligent bodybuilders.
I switched from high volume to low volume, one set all out intensity and I've gained serious muscle.
Also if you train legs hard the way they're meant to be hit, you'll still have the DOMS for several days so can't hit them until the muscle adaption is complete!
Tom Platz trained legs once every 14 days!!!!!
Please look into this yourself and don't listen to people wanting to sell books!
Lol horrible tip lmao dont listen to enhanced bodybuilders
Super helpful. Thanks, bruh!!!!
0:38 I call bullshit on that first pic being 1 years progress
it was an illustration
Just gained a new sub. Great work 👍
He's like the chills but for fitness 😂 love it
Wow, I dont have expected that this video will be so good. Was very helpful. Keep the work and if you can make a video about nutrition for muscle grow. Thanks
Where is that list summary guy🤷🤷🤷🤷
Terima kasih banyak telah membantu... Good job
One point missing: too heavy weights can ruin your joints and tendons after years
stick to db then. flat bench will kill your shoulders..
Heavy overload is one of the main ways to train your tendons. Ego lifting and improper form is what kills you joints.
@@bmxbandit2691 natural aging can cause joint issues too
Finally....someone who addressed this issue. You are spot on. Even with proper form, lifting heavy will eventually wear on your joints. It's true that natural aging will also deteriorate the joints, because that's just a part of life. However, lifting heavy will *ACCELERATE* joint deterioration.
@@tristanhnl well said.
Thank you!
Simple and informative!
Best video about this topic, period!
This makes my friend so happy. He likes to train but are afraid get big muscles. He likes being skinny.
Same here. I do high rep lower weight personally. Plus I'm getting older lol. Less injuries
Voice is a bit monotone but otherwise great video, fantastic advice, will definitely help me up my game!!
Of course virtually anything is debatable because new research is constantly being developed and everyone’s body reacts differently to varied stimulus, but in general you won’t be going wrong with these guidelines.
Keep it up 👏🏼
Number fifteeen: burrrger kiing foooot letttuce.....
Excellent video very informative and put together without flash and bullshit. Do u have any ideas for lower body disability workouts legs 20 percent usage no lunges full squats. Leg ext left leg only
I love the music in the back , it sounds like you spittin bars 😂🙏
He sounds like a dj on one of san andrea's radios
@@Behindtehlulz bruhhh he does tho
This video was very helpful. Thank you 💪🏽💣💥🖤💯
But if i have chest twice a week for example, can i have different exercises on different days or its better to do same workout?
Different to hit different parts of the muscle
Twice per week with divided volume
Dope video, keep it up
I hate not going to failure. Why hold back? If you can recover from it.
Agreed
Me too, if i dont wreck myself (drop sets for eg.) Esp on high resisting muscles like arms, they won't grow. I already use my muscles for lifting at work, so i at least have to go harder than that for fatigue just to get a pump
Biggest problems killing gains...not having consistency (lack of motivation), not enough time under tension, and bad diet. Most people just can't take the routine or follow a diet. You got to find something you like about it and do that and the rest will be easier.
I just discovered your videos and they're really interesting. Like the way you refer to scientific studies. Thank you 👍
Great video man. Learned a ton. Gracias.
In my 25 years of experience in bodybuilding, this is true.
Great advice! As an older athlete, I'd add that one should take care of the joints when doing heavy lifting. Muscle strength increases much faster than joint strength so I try to make sure I *add* "grease the groove" sets during my day. Nothing too strenuous, but it signals my joints that they need to build their strength. Does this make sense to you? Thanks.
How do you take care of your joints? Is that a set of joint specific workouts? Sorry for the dumb question.
@@lilruc Grease the Groove is the key. Doing reps throughout the day that are about 30% short of failure is greasing the groove. The idea is not to overload the joints with heavy weight and reps to failure. Lots of reps but still staying fresh. This will give your joints time to strengthen. Pavel Tsatsulene (a bad spelling of his last name), points out that muscle strengthens faster than ligaments and cartilage, and is a cause of ligament and joint damage due to weight increases before the joints are ready. Read up on grease the groove. I'm not an expert by any means.
@@clintatk Almost everyone makes that mistake at the begining of training. When I started cycling, I was doing overload with volume/frequency/intensity of my rides, so I started having an increasing problem with my knee joints. I don't know anything about such a thing as 'joint strength' even exists, but not having your muscle strong enough to deal with the overload when they are already fatigued and you still keep trying to make something more out of them, then you put the stress on your joints as muscles can't compensate the force being created when you try to move in the opposite direction to the vector of the force. This is just pure mechanics.
@@bratSebastian re: "joint" strength. It's really ligament strength. The ligaments that make up the structure that wraps the bone joint are fed by the lymphatic system which is slower than the blood system in feeding nutrients. They therefore are slower in building tissue and can be damaged by weight that the muscle can handle but the associated ligaments cannot. That's why it's important to give the ligaments to catch up with muscle growth.
10 plus is for growth. 3-5 is for strength
How many sets though , all these vids leave that part out
Good Stuff man👏🏾👏🏾👏🏾💪🏾
I have always thought that dieting is eating only green vegetables and drinking water. Agoge Diet proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.
one of the best YT fitness videos I have seen
Trying to order free book...
Shipping: 14:95 USD
Not bad price
Where do you click to order the book?...the artow pointed to " comments"..?...I'm in the UK in Glasgow Scotland ...do you not ship to us?..
Thanks
I’m loving the cholo music in the background when he’s narrating the lifting situation
Cholo music ...? U mean west coast gangsta muzik
Nice video. Lots of useful information 👍
So you don’t actually have to rip your joints apart with heavy ass weight you can use higher rep ranges but you won’t unlock your full strength potential
Very good, Ball sack.
@@theserpentshaman5027 lmfao.💀
kaison Ferguson I did not know this I’ve always practice low to moderate weight high reps and never experienced joint pain
Thank you 💪👏👏
🤔 everyone's body is different. For me doing 15 reps has changed my body within months plus doing 6-8 reps 🤣 makes me feel like I am not doing anything at all.
thats prolly cuz its raised your heart rate by doing higher rep ranges with less rest. Like crossfit. It said both build muscle, the other just builds strength a lot more
That’s true, I prefer training till failure with the higher reps. But I’ll mix it low reps, higher sets and more weight.
Yup. In my experience some muscles (side delts for example) needs high reps in the 10-25 area to build proper mass.
Everyones body is different we need to STOP listening to TH-camrs, Scientific reports and Every know it all and just try different methods HIGH REPS, LOW REPS whatever until you find what works best for you.
For me personally when I do HEAVY WEIGHT & HIGH REPS I make crazy gains
@@SouthLondonJamaican "....until you find what works best for you."
That's a key point for everyone right there.....that and consistency.
Nice info man
I wish folk would make up their bloody mind. Different guys seem to contradict themselves all the time. It's a fuckin nightmare, I find myself changing my workout constantly!
That is one of the worst things you can do. Stick to a workout man.
Never heard about deloading training.
Thank you!
Doesn't make it not true though. Actually, I never heard of it either, until I stumbled across some videos from a big body builder guy that recites a lot of science. But from the few videos I've watched, he knows what he's talking about. And he does talk about the importance of a deload cycle to avoid build up of fatigue. Apparently, it's cumulative, so what rest you miss, carries into your next workout, and your next... Dunno. Just what I've been hearing lately.
I don’t think you’ve made every mistake, cause what about those you still have to make ??
☝🙌
Thank you for the video.
Lifting heavy with low reps doesn’t build muscle. It builds strength. The perfect rep range to build muscle is 10-15 and 3-6 to build strength (which is what powerlifters use).
Perfect range to build muscle is 8-12 reps and perfect range to build strength is 4-6 reps.
And its depends on which muscles. For me legs i always go 15+
8-12 for me unless i feel i need to go a lil more maybe just 2 more.
Silly comment
Great Video!!!!
I’ve gotten stronger with Lower reps depending on the weight to
Do you have your book in PDF format ?
I dont need to pull my hair out it left me suddenly like an abused wife.
Awesome video thank u
For every study referenced there is 10 others that say the exact opposite
Yh exactly right, everybody is different, (no pun). I do agree with working same muscle more than once a week though, if your body can handle it.
Deloading from 4x10 to 2x5 is a 75% deload, is that not too much? Shouldn't it be 2x10 or 4x5 instead? 50% less?
I wonder if alpha t-shirt guy knows he a good comedian? Seriously, he made me laugh.
Great video