💪 IMPORTANT REMINDERS: ✅ Get your free training and nutrition plan: www.SeanNal.com/custom ✅ Follow on IG for more daily tips: instagram.com/sean_nalewanyj ✅ Check out my science-based supplement line: www.RealScienceAthletics.com (Save 10% on first order with code TH-cam10) P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
1 Corinthians 6:9 Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind, 10 Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God. 11 And such were some of you: but ye are washed, but ye are sanctified, but ye are justified in the name of the Lord Jesus, and by the Spirit of our God.
I just filled out the thing for making a workout routine and decided in Gonna wait a week for your routine before I go back, I do jiujitsu but I find the gym more intimidating to get into than it was to get into the sport, thanks for the help
Just enough pre workout so you can see sounds, then your dosed appropriately to fall over after that first set of squats so people know you’re a beast!
@@lorcan8484 What are you talking about? when has he said you cant mix push and pull together? Youre arguing with noone💀 If you refer to the mapout he does at 5:35 you clearly missed the point, so probably rewatch it lol
He sounds confident, but he says nothing most people don't already know.. It's on the weightlifting for beginners level course, and then even insufficient
The biggest problem with that last tip is that when you're going to a commercial gym like 95% of us are, your plan is using whatever's open unless you've got the time to wait for the apparatus you had planned for. Lots of calling audibles.
One of many reasons I have a home gym. You can train as much as you want, when you want, and do pretty much anything you can at a commercial gym if you have the right equipment and some creativity. Just the main compound movement of the day alone can take me an hour and a half to get all of my ramp up and working sets in, so I think people in a commercial gym would get annoyed, lol.
@@89kilemal Depends on your goals. If you are looking to do a few rapid fire sets to get a pump, then yes, I agree fully. If your goal is a massive bench or squat that will inspire shock and awe of regenerations, it makes sense to dedicate a lot of time to that movement and have long rest periods between heavy sets.
I’m a firm believer in what works for ME. Everyone is different and we all respond to muscle stimuli differently. I also believe that variety and in particular attacking the muscle group differently works. Variety can be employed by making changes in your workout on a bi-monthly basis. The biggest mistake a lot of people make is overtraining. I don’t mean too many workouts, I mean training a muscle group too often. Once again , everyone is different, so each of us has to figure out what works. Listen to your body.
You're the first workout guy after months of my friend trying to send me workout bro TH-camrs, who has succeeded in both being highly informative and concise, without wasting my time with dumb skits and gags. Thank you for everything you do.
Glad your back with the vids bro. Fr. Helped change my mindset alot during the late pandemic. Was 369 at one point, depression, anxiety you name it. Now the anxiety is still there but about 60 pounds are not lol.
Yow Bro i feel yah! Been the situation you with before and it sucks! Yeah! Trained hard and kept goin. A friend recommended Bromantane from Nextchems for may anxiety. Might be helpful to you too.
These videos make me appreciate my trainer even more. I am very lucky i found her because she literally helped me avoid all these errors... Great work for beginners without access to trainers in their gyms!
I’d like to add an asterisk to number 2, about the targeted muscle activation. If you are new to a certain lift, these exercises may be helpful in learning what you should be feeling during that lift. Doing so for just a few sessions helped me better understand my row technique
exactly, it's about building the proper "mind-muscle connection" so you are confident you can volitionally activate your muscles properly when you do start to go heavier.
Also, if you have an injury/are going through PT, number 2 may not be for you. Lot of PT's will recommend muscle activation if you're struggling with, for example, low back pain due to minimal glute activation on squats. Listen to your PT and do your exercises and you'll be back in no time
i started lifting in the early 70's, most lifters even back then knew cardio made ya weak if done before lifting, we also knew ya don't stretch a cold muscle, any more than trying to stretch a cold rubber band, use your warm up sets first then stretch lightly in between sets, this is what worked for me, what works for others i can't say
Stretching is interesting, as I've seen advice elsewhere to either not do stretching or only do it post-exercise. In my experience though, I used to get random pain or even pulled a muscle a couple of times from starting exercise without stretching first. And I mean even doing just _cardio_ without stretching. Since I started doing pre-exercise stretches, I've never had that, and this is after years, and I'm now 44. I'm gonna keep doing it as it works for me.
There's nothing wrong in what he said. Static stretching is good post workout but no good for warm up. You should be doing dynamic stretching for warm up and only on specific muscle group that you would be doing that session as to not wasting time and energy.
@@baikia777 I'm not telling anybody to do anything, I am just questioning how wrong it is when it has helped me avoid muscle twitches and pulls for 10+ years. Also, I didn't say it was for warmup.
I've honestly made the cardio mistake a bit. I find it's a problem that exists especially with people who like to compete in running things (Lets say 5k's for example) or have a history doing that in the past. It can be REALLY easy to fall into the trap of "let me just turn this up faster, I can handle it" and while your cardiovascular can handle it just fine, it still makes a HUGE impact on your lifts. For 2 or so months I was seeing my bench press had dropped by 20 lbs for what felt like no reason, until I finally admitted to myself I was taking the cardio too hard or close to an actual run pace for my warmup, and instantly my bench weight jumped back up to its normal levels.
I disagree with this and Sean. I think it depends on the person and shouldn't be a blanket recommendation for everyone. I know if I don't do my HIIT before doing my lifts, I won't do it. Furthermore that extra sweat generated gets me more motivated to lift hard. Again it's a case by case.
5:22 The problem with the post-social media centennial work-out boom is that these idiots are spending 5 minutes between sets on the most common machines or stations so you almost HAVE to just go do whatever is available. So it's very hard to follow the ideal sequence.
Sean, first and foremost, I would like to express my heartfelt gratitude for the knowledge you share with us. I've been watching you for some time now, and thanks to you, I have significantly improved my results and eliminated many basic mistakes from my routine. I also wanted to ask you about something that's been bothering me. I'm trying to train to muscular failure in every set, using dynamic double progression. Often, I find myself in a situation where in each subsequent workout for a given muscle group, I make significant progress in the first and second exercise, but in the third one, my strength diminishes, and I end up doing the same number of repetitions or even fewer than in the previous workout. Does this mean I'm pushing my muscles too hard in the first exercises? Or should I consider changing their order?
Id say it sounds like the progression is levelling out as such, You're still making progress but cant expect to be making such every workout, so when you are getting say an extra rep/s on your first and or second exercise it likely comes at the energy expense of a rep/s in alter exercises after, But those first exercises (presuming your heaviest and likely compounds) the the ones where progression will be slower, isolation movements progression will be easier. But this does all depends really on the exercises So the fact you're making progression on those first exercises is good long term and the reps missing on the later isolation exercises will catch up so the total number of reps re: progression per workout will catch up. but the overall progression is already there --------------------------------------------------------------------- Another option: Would be to reduce the sets to failure, so of say x3 working sets in first exercise perform only the final set to failure (or even final 2 sets) then see where the numbers lay in terms of amount of reps per working set going forward with the same weight. The results from each of the above should level out to about the same, just different approaches to consider. That's my thoughts on what you've described anyhow and how Id tackle it
Changing order from time to time is great, but first of all, muscle groups must be prioritized correctly. Depends on the nature of exercises. For. ex. core exercises, hands, isolations - must all be in the end of training. For example start training with biceps or triceps or ABS is a big NO NO NO. Because you use these muscles in all other exercises and don't want to make them tired in the start. Start with squats is good, all compounds go first. Ohh crap.. just wrote it, and see Sean is telling it in the middle of the video :))
i have the same problem. I go 1-2 rir or to true failure every set, and it feels like the 2nd half of my routine i just get super fatigued and tired to the point where it prevents real progress. Maybe is should consdier a pre workout but i dont like consuming stimulants and i feel i will get hooked.
@@TROLGUY999 You could either reduce the sets per exercise, or reduce the exercises whilst keeping the same amount of sets. (Personally I always prefer to reduce volume over reducing intensity, but that's just what works for me and how I prefer to train 99% of the time, but more volume less intensity works also) Also might be worth looking at your overall weekly volume and programme as if you are not having enough or long enough rest then that fatigue accumulates during the week from one workout into the next. You'll start each workout feeling fresh and strong then accumulated fatigue will catch up fast. All that said.. The fact you are feeling fatigued half way through is a good sign you're not training like a p*ssy at least, so its natural and expected to lose strength and energy as you get through the workout. Another choice would be to switch the order of exercises each week so you are hitting different numbers on different exercises and for every two workouts on that same muscle group you're hitting different exercises whilst at your strongest, That way it balances out. Last thing being preworkout will really help. It might be worth considering, you can even try a decent non stim one see if that helps keep focus and energy
Sean isn't an expert at all, his tips are things you figure out when you go to the gym for over a month. He's just an enthusiast, the average physiotherapist can teach you more than the whole of his easy to digest youtube channel combined.
For me personally stretching the legs for 15 secounds before my lower body training helps me to focus on my mind muscle connection for deadlifts and squats. But every other point I follow and espacially the cutting off the cardio worked wonders for me. In general Im a pretty advanced lifter, but watching your videos and be confirmed in my doing is always great.
I think legs are the exception. To be clear, there is a point at which I can physically feel my legs getting over-stretched and my power decreasing, but I also find a few minutes of stretching my legs vastly improves the quality of my lifts and cuts down on pain/cramping.
I would say most big muscle groups have a benefit in stretching. Legs absolutely!!!! but I see benefit to stretch out the back with a dead hang some hip rotations@@pappysunseed4571
I've always been taught to only "stretch" warm muscles 🤷🏻♀️ Sean's BTB includes a non weighted warm up and then warm up sets, as he mentioned in the vid. I'm currently injury free and gaining consistently following his plan (she says crossing herself and hoping she hasn't just "called the wolves from the forest" as the Polish say!! 😂😂)
I think a short easy warmup is mentally beneficial. It allows you to get in the gym mindset and focus on the task ahead. 5-7 minutes of moderate walking with music is great prep for the workout ahead.
Isolating small muscles first is fine, if your goal is to grow those muscles specifically, if they are deemed to be lagging. However, that is more of an intermediate-advanced problem, since a beginner needs to put muscle everywhere, not just the biceps.
yup, I currently do bicep/tricep work first and its made a big difference. I will adjust my program every 3-4 meso cycles to focus in on another muscle group
I don’t agree with the second one at all. I need a LOT of shoulder work and glute work before I do anything push related or any squats. I also have a ton of injuries and go to PT but my physical therapist have recommended I do sometimes 3-5 warmup exercises before certain workouts. I think it helps a lot if I have a solid pump in my glutes and quads cuz by then I feel ready to go yk?
For number two I slightly disagree. I was having problems with my hip rom and pain while squatting. So I started doing a 1 min warmup with a band around my knees and doing slow air squats to focus on keeping my knees out. Since I’ve been doing it my hip has gotten a lot better. I do agree not to tire out though. I only do two slow air squats to activate the muscles
"While everyone tolerates caffeine differently, the general recommendation is to have between 3-6 milligrams of caffeine per kilogram of body weight about an hour before you work out. Pre-workout coffee may enhance your alertness and performance, but it could also cause digestive issues or sleep disturbances." - Peloton So 200 mg would correspond (based on the above) to anywhere from 33.33 kilos to 66.66 kilos, i.e. about 73.5 pounds to about 147 pounds. So based on his body weight, 200 mg probably is considered a moderate dose (and would be for anyone at middleweight or above).
THIS is why I'm a subscriber. A lot of these are somewhat common sense when you think about from a physics and biologic standpoint like making sure your exercise is using the right line of resistance, but I always learning at least one or two things that I had no idea I was doing wrong, like static stretching before the workout.
I usually eat a chicken breast, cup of black coffee about an hour before I train. Usually 15 minute light cardio. Post I'll have scramble eggs and a pint of water. Never had an issue with this system 👌
I got tendon injuries by following that don't do stretches before you lift and instead just warm up advice lots of these fitness people advocate for. I get less injuries by warning up a little, stretching, and THEN doing the lifts. Just because your muscles can lift a weight without stretching doesn't mean your tendons are also ready for that weight if the cost is a reduced amount of muscle pliability.
Banger video as always Sean. However, I think #2 should be looked at again in the scope of compound movements. From what I've seen, your content generally focuses on hypertrophy advice, in other words, muscle isolation. Many hypertrophy exercises take place on a machine or are otherwise aided biomechanically to favor a simplified movement in a straight line or curve. Compounds are free standing movements that don't have the support of a machine, and while these movements are ideally performed in a straight line, form issues and muscle imbalances are magnified when viewing how the bar moves. Compounds also rely on several muscles working together to aid a movement, and though each compound biases a certain group, this doesn't discount the role of stabilizers either. For example, the squat is thought of as a quad biased exercise, though other muscles are heavily recruited too. The quad's antagonistic muscle is the hamstring, and when this contracts along with the glute, we see an effect similar to proper bracing - there is little lost energy since the leg is fully contracted. The posterior chain also helps push the weight up, which results in a handful of muscles acting all at once. For beginners who have poor mind muscle connection, there is great value in these muscle activation exercises, even if they're slightly fatiguing. Didn't want to discount your video at all; your content is great and I've been following for a while. Just wanted to drop my 2 cents outside the scope of pure bodybuilding.
I gotta push back a little bit. I’ve neglected mobility for years and recently I’ve been doing some full body mobility before my workouts for the last month or so and I’ve never felt better. It’s only about 10 minutes total and with my pre-workout walk my warm up routine is usually 20-25 minutes. Other than that though I’m rolling with you on this video!
@@dusanurukalo8908 i do 2 follow along videos look up Julia repell lower body cars and toned and tight 6 minute lower body stretch for lower back pain.
Dude i fucking love you man. You don’t scream, you talk fast but not fast enough, you only speak facts, you skip the unnecessary information and are natty too. Man there’s no better fitness youtubers than you
I got the free training from Sean almost 8 months ago, starting I was very disciplined following it, n I was increasing in muscle mass, no cap, but since I love calisthenics I quite the plan, not completely, but yes I does work. Thanks bro, I’m back to the plan rn.
EASILY the best, most helpful, non-bulsjit, fitness figure out there, Simply saying out facts no bullshit and not trying to sell u some bull shit or just show something useless to look cool or for views Thank you keep-up the good work ❤️
Do stready-state zone2/3 cardio after weights and don't skimp on it. This is where those crummy heartrate monitors are actually useful. If you do 30min cardio of any intensity from a cold start, it will take around 10 minutes to start to get into the optimum heartrate zone for cardio gains, but you'll be burning through the muscle glycogen that your muscles need for anaerobic exercise like lifting. If you save cardio for afterwards; your heart rate will already have been working in the zone because each set will spike your heart rate during lifting. Now when you go on cardio, your HR is immediately in zone 2 already, and your metabolic system has transitioned from burning glycogen to burning fat.
I can attest to the fact that his preworkout is the best one I've tried. I always had crashes or felt jittery from other brands I've tried but his strikes a good balance. It would be nice to have a non-stim version in case I ever want to have some before an afternoon or evening workout.
He's just a sellout. Sean knows nothing more than anyone who gyms for more than a month can't figure out by himself. The he makes his easy marketable pre-workout
6:08 Yeah, I'm glad you mentioned personal preference on #7 because if I don't have a good meal before working out I feel tired and hungry before I start.
I've been in the game since mid 1980s. Since I am always looking to improve and research, your content keeps proving me right as I subject myself to your scrutiny. thanks.
Pre-exhaust is a fair advanced training concept that doesn't apply to the broad audience Sean goes for. Its much easier to tank your workouts with pre-exhaust rather than using it strategically.
Really agree with your warmup advice. Before warming up I would consistently do better on my second set for certain exercises and I think it may have had to do with my muscles being more warmed up.
Measurements matter more than weight lifted if you're a bodybuilder. Performance only matters if you're a powerlifter. Yes progressive overload still happens on both sides but bodybuilders do like 8-12 reps for 3-5 sets per muscle group per workout or sometimes even 12-15 reps so the weight they use is lighter and harder to progress on, but by training to failure and recovering, their muscles get bigger faster even though their strength barely increases. So just make sure your training is fulfilling your goals because maybe you'll find yourself bench pressing 350 lbs one day and see guys with a 225 lb PR who look way bigger.
Thanks for mentioning the caveat about optimality regarding cardio. As a basketball player, I would never be able to touch a weight if I followed a lot of the body builder advice out there about staying away from cardio. I’m okay with sacrificing a few size and strength gains so that I can still play and have fun on the court.
Yeah it's also dependent on your playstyle. If you're a center, you can afford to lose a bit of agility, but a PG or SG can't afford that. As a mixed Forward, I can't afford to gain a lot of muscle mass or else I'll lose my agility and speed. Of course it won't be immediatly, but if you don't do cardio or get used to the new mass, shooting and even moving on the court for that matter, will be *very* different. You'll probably feel and see that in the jumps. Plyometrics are key
@@ebinn6381 ‘cause you can’t become a CPT without a post-secondary credential and I’d rather get verified information from people who’ve worked in the field than people on social media who only do a little bit of research and call themselves “experts.”
@@ebinn6381 Imagine not going to college and not understanding the difference between subset and superset, or sufficient and necessary (or worse, going to college and not understanding it)
@@ChannelMath You don't have to go to college to understand these concepts, I think the only reason to go to college to be a PT is for the paper and knowing how to instruct different kind of people. Most PT, training older people it's not just putting them on a machine but also exercises for their balance and joints and whatever. but your average dude going to the gym should know these by default. I compete in powerlifting, never had a coach or followed a proper program still I'm stronger than most
My Doctor said if you don't do static stretching prior to lifting, you are a complete idiot asking for an injury that will set you back 6 to 8 weeks in your program. Maybe even longer if it's serious enough. Skipping stretching to get get a better lift, is like not tieing your shoes because you get to the dance sooner. When or if you trip on the lace, you get hurt and you will be late if you make it at all. DO Your Stretching!
Very true about the effect of working on the smaller muscles before working on bigger muscles. One time at the beginning of the workout, I exhausted myself working on triceps before chest. It was a big mistake as it made working on chest very exhausting even at my normal weights. Thank you Sean for pointing this out.
@@juliochacho8985 for beginners, it is helpful to try out the most common form of workout structure Push Pull Legs Rest and repeat. Push is any motion where you are pushing the weight away like in bench press for chest and pull is any exercise where you are pulling the weights toward you like bicep curl. For Push, I work on chest, shoulders and triceps. For pull, back and biceps and full workout for legs. I generally pick three different exercises for each muscle group and between 8-12 repetitions. Hope this helps
Thanks for the great and informative no bs video. The warm-up part was most interesting for me, apparently I haven't done that in a proper meaningful way.
Hey Sean, hope you are well. What if one can't finish their workout at the gym? Suppose they have a back and biceps day and can't finish their whole workout because for some reason they came too late and the gym is about to close. What should one do then? Appreciate you and your content. Thanks Vansh
@@ArtbyPaulPetro That's the point, one can't even get through half of the workout. Barely 2 or 3 exercises. What should one do in that situation is my question.
I kinda disagree with number 2. Before I wasn't doing any muscle activation and I just feel flat performing all the exercises I had for that day, now after implementing muscle activation for example for leg day I usually start with hip abductor, hamstring curls, and/or leg extensions before I proceed with any type of compound movements or presses, I've felt a significant improvement on my performance and strength ever since. But I guess it differs with every person.
I think a good caviat he should have mentioned is that if you're having a problem or have an injury this tip won't apply. Being able to actually perform the activity will beat out anything else until you no longer need to do the warm up once you get the specific issue fixed.
That's called pre exhausting technique. I do this for chest, fly before bench press, for back I do cable pullover, than rows or pulldown machine. For leg I start with leg extension before any squat machine .
I did my first ever pre-exhausting last week with curls and extensions for legs. 2 single leg sets of 25 and 2 sets of 12-15(failure) each. Even tho it felt like fatigue I actually felt stronger doing hack squats and squats after.
What about doing what Sean suggested and just do the exercise at 50% of your total weight on the first set? Surely that's enough to warm you up and target the exact muscles you will be using for the rest of the exercise.
You "activate" them by doing reps of your 30-50% 1RM. Aka warm-ups. If you're doing compound lifts without warming up that's your fuck up. Static stretches are just a band-aid over your real issue.
But glute medius don't work much during a squat in the first place o_0 so is better do abduction machine in the end of your workout. Think about, what's more hard to do , a heavy squat or a isolation exercises? Do the hard and heavy work first, save your energy bro. Do the easy and light work later
yes but those are simply "mental" activation preferences for some people. THey dont ACTUALLY do anything bio-mechanically except tire out those muscles before hand so you might "feel" them more
@@DawgFL so that's just bullshit, is so much better do 1, 2 sets of leg extension for feeling more quads during squats, or do few cable flys before bench press ... Rear in Brazil that's called pre exhausting technique
Nice to see that your videos don't use text for every word you say anymore and way less graphical effects. Now I can watch them again. Only to mention, that your camera is flickering. 😛 Pro tipp for others: Turn the speed of the video down to 0.8 oder 0.9. Way more pleasent.
Your content has really helped to keep me focused and on track for the past year and a half. This has lead to a satisfying change in my physique as well as improvement in other aspects of my life. Thank you so much Sean
Sean, along with people like Alex Leonidas, Mike Israetel, fitness faqs and jeff nippard, give life and credibility to fitness!!! We should support them more
Yes, warm up sets are essential for reducing the likelihood of injury and optimising your performance, getting that blood flowing well before your first working set is ideal. I know it takes more time, but warm up sets are just as important as working sets. And it also helps with technique, warming up is the best time to figure out where to place your hands or feet so you can target the desired muscle(s) as effectively as possible during your actual working sets.
@@arthurfleck629 I agree. I train heavy on compounds with a lot of heavy singles in the mix, so a good warm up is essential for me. I usually do some band work (just a few sets) to get everything firing. I generally work out within a half hour of waking up in the morning (home gym), so I need to get things awake. I then do quite a few warmup/ramp up exercises. For example, on bench, I'll do the bar for 10 to 20, then one plate for 10 to 15, then a plate and a half for 5 to 10, then 2 plates for 5, then a few singles until I hit working weight. Definitely a balancing game between getting things ready and the point where you are doing actual working effort, which you don't want in a warm up. Yeah, it takes a half hour or more, but I find I can move much more weight if I'm properly warmed up.
I really appreciate your channel, not knou because of the excellent content, but also because you do not waste time like many others. I used to be a decent bodybuilder (25 years ago) and I'm now restarting to pick up my weights.
Another thing Ive found over the decades which is often overlooked... Try to relax in the hours leading up to your workout that day. Ie if you're working out in the afternoon dont then get up in the morning with todays workout constantly on your mind and hyping yourself up towards it as you'll find its easy to feel hyped and ready 3 hours before the days workout then when the time comes you're mentally fatigued and 'over it' and having to down your pre and 'force' yourself into the gym as your determination and enthusiasm peaked too early. Relax, Try not to think about the workout ahead until it's nearer the time. If going to the gym after work take your mind off that workout until it comes to an hour? before and its then time to get into that mindset you'll feel mentally fresh and ready to go
I need to do some cardio before a workout, 10 mins of jogging at incline and then 5 mins of walking at incline. I need it for my mental. I ‘m autistic, introvert and I feel more at ease in the gym when I removed some stress. If I don’t my workout will be bad either way.
this is a great check list to remind people! i know you dont like the 15-20 rep range for hypertrophy. but can you do breakdown on how one should structure their work for more like an athletic/martial arts approach to fitness? i dont wanna get HUGE i want to have endurance + strength. which in my opinion is low weight high rep (endurance) or high weight low rep (strength). would LOVE to see a video on that!
"There's no reason why you should need to consume a laundry list of different ingredients just to perform a basic hypertrophy workout" 😂😂😂 absolutely killed me that line 😂
Great tips Sean as always. I'm glad we have somebody on our side making useful no bs content. I don't know how to describe this feeling but whenever i watch your content i feel "assured" knowing that you essentially explain the same things but just in a slightly different way every time and i always try hard to follow this advice.
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💪 IMPORTANT REMINDERS:
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P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.
1 Corinthians 6:9 Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind,
10 Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God.
11 And such were some of you: but ye are washed, but ye are sanctified, but ye are justified in the name of the Lord Jesus, and by the Spirit of our God.
Can you make a video on benadryl?
I just filled out the thing for making a workout routine and decided in Gonna wait a week for your routine before I go back, I do jiujitsu but I find the gym more intimidating to get into than it was to get into the sport, thanks for the help
Love the video, Sean, thanks!! Wonder if I can get your pre workout in Europe, more specifically in Germany?
Can we find the stuff on the webshop anywhere in Europe?
I take 5 scoops of pre-workout and lift the weights with my mind
Clearly a novice, I use mine as a suppository and skip the gym entirely
@@jlara678😂
I use my pp to lift weights
Same brother, same 😌
Just enough pre workout so you can see sounds, then your dosed appropriately to fall over after that first set of squats so people know you’re a beast!
Straight to the point. No BS. Thanks, as always, Sean.
Love how he has no chill towards these Instagram BS "influencers" lol
He's wrong tho. U can mix pull n push together. Just feel the failure. It's not that complicated
@@lorcan8484 What are you talking about? when has he said you cant mix push and pull together? Youre arguing with noone💀
If you refer to the mapout he does at 5:35 you clearly missed the point, so probably rewatch it lol
He sounds confident, but he says nothing most people don't already know.. It's on the weightlifting for beginners level course, and then even insufficient
@ivovandeboom6767 i mean its obv for beginners lol
The biggest problem with that last tip is that when you're going to a commercial gym like 95% of us are, your plan is using whatever's open unless you've got the time to wait for the apparatus you had planned for. Lots of calling audibles.
True, I don’t live in a big city so waiting a bit is also an option.
The most disciplined part of my training is calculating my gym's quiet time
One of many reasons I have a home gym. You can train as much as you want, when you want, and do pretty much anything you can at a commercial gym if you have the right equipment and some creativity. Just the main compound movement of the day alone can take me an hour and a half to get all of my ramp up and working sets in, so I think people in a commercial gym would get annoyed, lol.
@@DANA-lx8cvif you're doing one movement for that long you're doing it wrong
@@89kilemal Depends on your goals. If you are looking to do a few rapid fire sets to get a pump, then yes, I agree fully. If your goal is a massive bench or squat that will inspire shock and awe of regenerations, it makes sense to dedicate a lot of time to that movement and have long rest periods between heavy sets.
I’m a firm believer in what works for ME. Everyone is different and we all respond to muscle stimuli differently.
I also believe that variety and in particular attacking the muscle group differently works. Variety can be employed by making changes in your workout on a bi-monthly basis.
The biggest mistake a lot of people make is overtraining. I don’t mean too many workouts, I mean training a muscle group too often.
Once again , everyone is different, so each of us has to figure out what works. Listen to your body.
Yup!! I been stopped taking advice. lol been doing this for over a decade and learned my body.
Underrated comment
You're the first workout guy after months of my friend trying to send me workout bro TH-camrs, who has succeeded in both being highly informative and concise, without wasting my time with dumb skits and gags. Thank you for everything you do.
Glad your back with the vids bro. Fr. Helped change my mindset alot during the late pandemic. Was 369 at one point, depression, anxiety you name it. Now the anxiety is still there but about 60 pounds are not lol.
That's an achievement bro! Great job man
Yow Bro i feel yah! Been the situation you with before and it sucks! Yeah! Trained hard and kept goin. A friend recommended Bromantane from Nextchems for may anxiety. Might be helpful to you too.
Hell yea keep it up bro.
I've found that crying before the lift gives me a nice little boost
😂😂😂
I cry doing the lift
I cry at the end when i cant lift anymore
I’ve been doing it in the shower after, maybe my timing is off.
He said no cardio!
These videos make me appreciate my trainer even more.
I am very lucky i found her because she literally helped me avoid all these errors...
Great work for beginners without access to trainers in their gyms!
I’d like to add an asterisk to number 2, about the targeted muscle activation.
If you are new to a certain lift, these exercises may be helpful in learning what you should be feeling during that lift.
Doing so for just a few sessions helped me better understand my row technique
exactly, it's about building the proper "mind-muscle connection" so you are confident you can volitionally activate your muscles properly when you do start to go heavier.
Also, if you have an injury/are going through PT, number 2 may not be for you. Lot of PT's will recommend muscle activation if you're struggling with, for example, low back pain due to minimal glute activation on squats. Listen to your PT and do your exercises and you'll be back in no time
This guy has to be in my top 3 favorite fitness influencers. No bullshit just real truth. love it.
This is so straightforward and easy to follow - thank you Sean.
Kiss ass
Cause sean states the obvious, he knows nothing more than the average gym-goer
i started lifting in the early 70's, most lifters even back then knew cardio made ya weak if done before lifting, we also knew ya don't stretch a cold muscle, any more than trying to stretch a cold rubber band, use your warm up sets first then stretch lightly in between sets, this is what worked for me, what works for others i can't say
Stretching is interesting, as I've seen advice elsewhere to either not do stretching or only do it post-exercise.
In my experience though, I used to get random pain or even pulled a muscle a couple of times from starting exercise without stretching first. And I mean even doing just _cardio_ without stretching.
Since I started doing pre-exercise stretches, I've never had that, and this is after years, and I'm now 44. I'm gonna keep doing it as it works for me.
Yeah, stretching is ok and sometimes necessary depending on the person. As long as proper warm up follows I don’t see an issue
i’m 46 and i have to stretch now. when i was younger i never needed too.
Stretch on your days off and you wont need this
There's nothing wrong in what he said. Static stretching is good post workout but no good for warm up. You should be doing dynamic stretching for warm up and only on specific muscle group that you would be doing that session as to not wasting time and energy.
@@baikia777 I'm not telling anybody to do anything, I am just questioning how wrong it is when it has helped me avoid muscle twitches and pulls for 10+ years. Also, I didn't say it was for warmup.
Sean, I would love to see your opinnion on Dr Mike Isratael from rennaissance periodization! Maybe a video idea?
I've honestly made the cardio mistake a bit. I find it's a problem that exists especially with people who like to compete in running things (Lets say 5k's for example) or have a history doing that in the past. It can be REALLY easy to fall into the trap of "let me just turn this up faster, I can handle it" and while your cardiovascular can handle it just fine, it still makes a HUGE impact on your lifts. For 2 or so months I was seeing my bench press had dropped by 20 lbs for what felt like no reason, until I finally admitted to myself I was taking the cardio too hard or close to an actual run pace for my warmup, and instantly my bench weight jumped back up to its normal levels.
I usually just walk for 5 min, but definitely not exhaust myself doing cardio
This is dumb. I rather have a healthy heart then be able to bench press my max
@@drayggenndraygenn7005 I mean if he does it at the end instead its fine and even better if its true that u grow muscle faster like that.
I disagree with this and Sean. I think it depends on the person and shouldn't be a blanket recommendation for everyone. I know if I don't do my HIIT before doing my lifts, I won't do it. Furthermore that extra sweat generated gets me more motivated to lift hard. Again it's a case by case.
@@drayggenndraygenn7005 thinking it's dumb is dumb... u can do your fucking cardio right after.
I don't care, I'm stretching before I do ANYTHING. I'm not risking shit
THANK YOU, someone finally said it. Prevents so many injuries!
This was a new worry I had recently. Just in time as usual, Sean. Thank you.
93 likes on this? What was a new worry, these bots are out of control
@@vodbank9100 I'm not a bot.
My new favorite channel. No BS. No fillers. Straight to it
5:22 The problem with the post-social media centennial work-out boom is that these idiots are spending 5 minutes between sets on the most common machines or stations so you almost HAVE to just go do whatever is available. So it's very hard to follow the ideal sequence.
Sean, first and foremost, I would like to express my heartfelt gratitude for the knowledge you share with us. I've been watching you for some time now, and thanks to you, I have significantly improved my results and eliminated many basic mistakes from my routine. I also wanted to ask you about something that's been bothering me. I'm trying to train to muscular failure in every set, using dynamic double progression. Often, I find myself in a situation where in each subsequent workout for a given muscle group, I make significant progress in the first and second exercise, but in the third one, my strength diminishes, and I end up doing the same number of repetitions or even fewer than in the previous workout. Does this mean I'm pushing my muscles too hard in the first exercises? Or should I consider changing their order?
Id say it sounds like the progression is levelling out as such, You're still making progress but cant expect to be making such every workout, so when you are getting say an extra rep/s on your first and or second exercise it likely comes at the energy expense of a rep/s in alter exercises after,
But those first exercises (presuming your heaviest and likely compounds) the the ones where progression will be slower, isolation movements progression will be easier.
But this does all depends really on the exercises
So the fact you're making progression on those first exercises is good long term and the reps missing on the later isolation exercises will catch up so the total number of reps re: progression per workout will catch up. but the overall progression is already there
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Another option:
Would be to reduce the sets to failure,
so of say x3 working sets in first exercise perform only the final set to failure (or even final 2 sets) then see where the numbers lay in terms of amount of reps per working set going forward with the same weight.
The results from each of the above should level out to about the same, just different approaches to consider.
That's my thoughts on what you've described anyhow and how Id tackle it
Changing order from time to time is great, but first of all, muscle groups must be prioritized correctly.
Depends on the nature of exercises. For. ex. core exercises, hands, isolations - must all be in the end of training.
For example start training with biceps or triceps or ABS is a big NO NO NO. Because you use these muscles in all other exercises and don't want to make them tired in the start. Start with squats is good, all compounds go first.
Ohh crap.. just wrote it, and see Sean is telling it in the middle of the video :))
i have the same problem. I go 1-2 rir or to true failure every set, and it feels like the 2nd half of my routine i just get super fatigued and tired to the point where it prevents real progress. Maybe is should consdier a pre workout but i dont like consuming stimulants and i feel i will get hooked.
@@TROLGUY999 You could either reduce the sets per exercise, or reduce the exercises whilst keeping the same amount of sets.
(Personally I always prefer to reduce volume over reducing intensity, but that's just what works for me and how I prefer to train 99% of the time, but more volume less intensity works also)
Also might be worth looking at your overall weekly volume and programme as if you are not having enough or long enough rest then that fatigue accumulates during the week from one workout into the next. You'll start each workout feeling fresh and strong then accumulated fatigue will catch up fast.
All that said.. The fact you are feeling fatigued half way through is a good sign you're not training like a p*ssy at least, so its natural and expected to lose strength and energy as you get through the workout.
Another choice would be to switch the order of exercises each week so you are hitting different numbers on different exercises and for every two workouts on that same muscle group you're hitting different exercises whilst at your strongest, That way it balances out.
Last thing being preworkout will really help. It might be worth considering, you can even try a decent non stim one see if that helps keep focus and energy
Sean isn't an expert at all, his tips are things you figure out when you go to the gym for over a month. He's just an enthusiast, the average physiotherapist can teach you more than the whole of his easy to digest youtube channel combined.
For me personally stretching the legs for 15 secounds before my lower body training helps me to focus on my mind muscle connection for deadlifts and squats. But every other point I follow and espacially the cutting off the cardio worked wonders for me. In general Im a pretty advanced lifter, but watching your videos and be confirmed in my doing is always great.
im not sure about the stretching tip- I would argue that there is absolutely an upside to stretching before working out a certain muscle group
I think legs are the exception. To be clear, there is a point at which I can physically feel my legs getting over-stretched and my power decreasing, but I also find a few minutes of stretching my legs vastly improves the quality of my lifts and cuts down on pain/cramping.
@@abprepboy33 some light strethcing sure, but research backs his claims that overstreching not only decreases performance, but increases injury risk
I would say most big muscle groups have a benefit in stretching. Legs absolutely!!!! but I see benefit to stretch out the back with a dead hang some hip rotations@@pappysunseed4571
I've always been taught to only "stretch" warm muscles 🤷🏻♀️
Sean's BTB includes a non weighted warm up and then warm up sets, as he mentioned in the vid. I'm currently injury free and gaining consistently following his plan (she says crossing herself and hoping she hasn't just "called the wolves from the forest" as the Polish say!! 😂😂)
I think a short easy warmup is mentally beneficial. It allows you to get in the gym mindset and focus on the task ahead. 5-7 minutes of moderate walking with music is great prep for the workout ahead.
He’s back!
ALLAHU AKBAR!!!! ALLAHU AKBAR!!!
Just found your channel, finna get swole lol
Much Love Sean. Thank you
Isolating small muscles first is fine, if your goal is to grow those muscles specifically, if they are deemed to be lagging. However, that is more of an intermediate-advanced problem, since a beginner needs to put muscle everywhere, not just the biceps.
yup, I currently do bicep/tricep work first and its made a big difference. I will adjust my program every 3-4 meso cycles to focus in on another muscle group
Great tips, thanks! You're reaching people from all around the globe, I'm from Brazil!
I don’t agree with the second one at all. I need a LOT of shoulder work and glute work before I do anything push related or any squats. I also have a ton of injuries and go to PT but my physical therapist have recommended I do sometimes 3-5 warmup exercises before certain workouts. I think it helps a lot if I have a solid pump in my glutes and quads cuz by then I feel ready to go yk?
For number two I slightly disagree. I was having problems with my hip rom and pain while squatting. So I started doing a 1 min warmup with a band around my knees and doing slow air squats to focus on keeping my knees out. Since I’ve been doing it my hip has gotten a lot better. I do agree not to tire out though. I only do two slow air squats to activate the muscles
His pre workout shtick was fucking psychotic.
"A moderate 200mg dose of caffeine"
"While everyone tolerates caffeine differently, the general recommendation is to have between 3-6 milligrams of caffeine per kilogram of body weight about an hour before you work out. Pre-workout coffee may enhance your alertness and performance, but it could also cause digestive issues or sleep disturbances." - Peloton
So 200 mg would correspond (based on the above) to anywhere from 33.33 kilos to 66.66 kilos, i.e. about 73.5 pounds to about 147 pounds.
So based on his body weight, 200 mg probably is considered a moderate dose (and would be for anyone at middleweight or above).
Glad to see you're back! Your videos helped me a lot back in spring. Thank you.
Exactly. We need more of these longer videos
wow.beaconofinsights.com/tips-for-healthy-human-muscles//
THIS is why I'm a subscriber. A lot of these are somewhat common sense when you think about from a physics and biologic standpoint like making sure your exercise is using the right line of resistance, but I always learning at least one or two things that I had no idea I was doing wrong, like static stretching before the workout.
Actually studies have shown that static stretching before a lift can increase flexibility although it does reduce ur strength for that workout
No bs, straight to the point, rational given in regular terms, amazing
I’m guilty of doing my cardio before lifting but I’m not trying to get big tho.
Thanks for the free tips Sean!
Great to see a new video from Sean Nalewanyj! I hope you keep making new videos. I really missed them!
I usually eat a chicken breast, cup of black coffee about an hour before I train. Usually 15 minute light cardio. Post I'll have scramble eggs and a pint of water.
Never had an issue with this system 👌
These tips track with he advice I was given by some pretty reputable people back in college. Thanks for the reminders!
Sean never misses with these videos
He reminds me of my brother who trained me. Very intelligent as well as focused in his area. He knows his shit.
I got tendon injuries by following that don't do stretches before you lift and instead just warm up advice lots of these fitness people advocate for.
I get less injuries by warning up a little, stretching, and THEN doing the lifts. Just because your muscles can lift a weight without stretching doesn't mean your tendons are also ready for that weight if the cost is a reduced amount of muscle pliability.
Banger video as always Sean. However, I think #2 should be looked at again in the scope of compound movements. From what I've seen, your content generally focuses on hypertrophy advice, in other words, muscle isolation. Many hypertrophy exercises take place on a machine or are otherwise aided biomechanically to favor a simplified movement in a straight line or curve. Compounds are free standing movements that don't have the support of a machine, and while these movements are ideally performed in a straight line, form issues and muscle imbalances are magnified when viewing how the bar moves. Compounds also rely on several muscles working together to aid a movement, and though each compound biases a certain group, this doesn't discount the role of stabilizers either.
For example, the squat is thought of as a quad biased exercise, though other muscles are heavily recruited too. The quad's antagonistic muscle is the hamstring, and when this contracts along with the glute, we see an effect similar to proper bracing - there is little lost energy since the leg is fully contracted. The posterior chain also helps push the weight up, which results in a handful of muscles acting all at once. For beginners who have poor mind muscle connection, there is great value in these muscle activation exercises, even if they're slightly fatiguing.
Didn't want to discount your video at all; your content is great and I've been following for a while. Just wanted to drop my 2 cents outside the scope of pure bodybuilding.
you are good example of how someone should not overcomplicate things
"in other words" tl dr
It's great to have your videos back... Keep em coming 💪
I gotta push back a little bit. I’ve neglected mobility for years and recently I’ve been doing some full body mobility before my workouts for the last month or so and I’ve never felt better. It’s only about 10 minutes total and with my pre-workout walk my warm up routine is usually 20-25 minutes. Other than that though I’m rolling with you on this video!
He did say these are mistakes if you are hypertrophy focused. For those of us more mobility focused, stretching is awesome
can you please tell me what stretches are you doing
@@dusanurukalo8908 i do 2 follow along videos look up Julia repell lower body cars and toned and tight 6 minute lower body stretch for lower back pain.
@@dusanurukalo8908 th-cam.com/video/cy6O3g7gV6A/w-d-xo.htmlsi=QXalryZMVg2oUZXI
@@dusanurukalo8908 th-cam.com/video/nm-fxV-bwWg/w-d-xo.htmlsi=y-gQWVdbQzOZ4VAy
Dude i fucking love you man. You don’t scream, you talk fast but not fast enough, you only speak facts, you skip the unnecessary information and are natty too. Man there’s no better fitness youtubers than you
I got the free training from Sean almost 8 months ago, starting I was very disciplined following it, n I was increasing in muscle mass, no cap, but since I love calisthenics I quite the plan, not completely, but yes I does work. Thanks bro, I’m back to the plan rn.
EASILY the best, most helpful, non-bulsjit, fitness figure out there,
Simply saying out facts no bullshit and not trying to sell u some bull shit or just show something useless to look cool or for views
Thank you keep-up the good work ❤️
You helped me a lot Sean. There are very less people on YT who are genuinely knowledgeable.
You are so underated.
Always happy to see a new post from you Sean! 📚📖🙇
Great video as always. So nice to see you at 1M subs. Well deserved.
8:36, sean, I might be wrong but isn't L-theanine used for relaxation? How would it benefit a pre workout shake?
Do stready-state zone2/3 cardio after weights and don't skimp on it. This is where those crummy heartrate monitors are actually useful. If you do 30min cardio of any intensity from a cold start, it will take around 10 minutes to start to get into the optimum heartrate zone for cardio gains, but you'll be burning through the muscle glycogen that your muscles need for anaerobic exercise like lifting. If you save cardio for afterwards; your heart rate will already have been working in the zone because each set will spike your heart rate during lifting. Now when you go on cardio, your HR is immediately in zone 2 already, and your metabolic system has transitioned from burning glycogen to burning fat.
Great to see you back here Sean.
Getting ready for the gym as we speak, praying I don’t do any of the 10 things 🙏
Don't pray, just do them often enough and they will become a habbit which you won't realize you're doing which is the whole point. 💪
Why are you praying? just don’t do them
i think he meant in the past… 😭
@@TripleAMFpray and do them.
No, praying doesn't do anything, action does.@@troll2637
My god. It feels like forever since we have had a long vid. Please make this a regular thing. Absolutely love ur content both short and long.❤❤❤❤
I can attest to the fact that his preworkout is the best one I've tried. I always had crashes or felt jittery from other brands I've tried but his strikes a good balance. It would be nice to have a non-stim version in case I ever want to have some before an afternoon or evening workout.
He's just a sellout. Sean knows nothing more than anyone who gyms for more than a month can't figure out by himself. The he makes his easy marketable pre-workout
6:08 Yeah, I'm glad you mentioned personal preference on #7 because if I don't have a good meal before working out I feel tired and hungry before I start.
High quality info, the truth, no BS, thanks. I've been waiting for you to return.
i'm so happy that you finally posted a full video
I've been in the game since mid 1980s. Since I am always looking to improve and research, your content keeps proving me right as I subject myself to your scrutiny. thanks.
Sean obviously knows nothing more than someone who goes to the gym for a year can figure out by himself
This guy be spitting straight facts! Love the content & useful information!
It’s been too long Sean, welcome back ❤💪
When we needed him the most, he returned!
Pre-exhaustion training is actually a pretty usefull tool in many cases, i dont understand why its in the list, other than that amazing video !
Pre-exhaust is a fair advanced training concept that doesn't apply to the broad audience Sean goes for. Its much easier to tank your workouts with pre-exhaust rather than using it strategically.
Really agree with your warmup advice. Before warming up I would consistently do better on my second set for certain exercises and I think it may have had to do with my muscles being more warmed up.
Loving the long videos again. I’ve sworn off shorts, but I love your content, so thank you for posting again!
Benched 305 yesterday! 🙌🏾
Three plates is next, brother
That's massive, good shit king
Measurements matter more than weight lifted if you're a bodybuilder. Performance only matters if you're a powerlifter. Yes progressive overload still happens on both sides but bodybuilders do like 8-12 reps for 3-5 sets per muscle group per workout or sometimes even 12-15 reps so the weight they use is lighter and harder to progress on, but by training to failure and recovering, their muscles get bigger faster even though their strength barely increases.
So just make sure your training is fulfilling your goals because maybe you'll find yourself bench pressing 350 lbs one day and see guys with a 225 lb PR who look way bigger.
Nice! Welcome to the 300 club!
Sean, could you touch up on your old HIT days? It would be very etertaining to watch. That back video was awesome! Keep up the good work!
I tell people to cut the extreme cardio before workout. They look at me like I am nuts. They say they have to warm up to not get injured. SMH!
I saw this video posted as unlisted on your arm training playlist before it released
Thanks for mentioning the caveat about optimality regarding cardio. As a basketball player, I would never be able to touch a weight if I followed a lot of the body builder advice out there about staying away from cardio. I’m okay with sacrificing a few size and strength gains so that I can still play and have fun on the court.
Yeah it's also dependent on your playstyle. If you're a center, you can afford to lose a bit of agility, but a PG or SG can't afford that.
As a mixed Forward, I can't afford to gain a lot of muscle mass or else I'll lose my agility and speed. Of course it won't be immediatly, but if you don't do cardio or get used to the new mass, shooting and even moving on the court for that matter, will be *very* different.
You'll probably feel and see that in the jumps. Plyometrics are key
Love the video wish you posted full form content more often. Easily the best fitness youtuber.
Watching Sean gives me hope I can actually become a CPT since all the things he said in this video I learned in college
Imagine needing to go to college for basic fitness knowledge and pay for it
@@ebinn6381 ‘cause you can’t become a CPT without a post-secondary credential and I’d rather get verified information from people who’ve worked in the field than people on social media who only do a little bit of research and call themselves “experts.”
@@ebinn6381They probably went to college for kinesiology or something similar. I don't think any college has a major for just personal training.
@@ebinn6381 Imagine not going to college and not understanding the difference between subset and superset, or sufficient and necessary (or worse, going to college and not understanding it)
@@ChannelMath You don't have to go to college to understand these concepts, I think the only reason to go to college to be a PT is for the paper and knowing how to instruct different kind of people.
Most PT, training older people it's not just putting them on a machine but also exercises for their balance and joints and whatever.
but your average dude going to the gym should know these by default.
I compete in powerlifting, never had a coach or followed a proper program still I'm stronger than most
Excellent video Sean N. Compound before Isolation. I'm glad that someone has said it clearly for once.
My Doctor said if you don't do static stretching prior to lifting, you are a complete idiot asking for an injury that will set you back 6 to 8 weeks in your program. Maybe even longer if it's serious enough. Skipping stretching to get get a better lift, is like not tieing your shoes because you get to the dance sooner. When or if you trip on the lace, you get hurt and you will be late if you make it at all. DO Your Stretching!
3:50 getting swole is never that serious brother
Very true about the effect of working on the smaller muscles before working on bigger muscles. One time at the beginning of the workout, I exhausted myself working on triceps before chest. It was a big mistake as it made working on chest very exhausting even at my normal weights. Thank you Sean for pointing this out.
Can you please help me out pudding a workout list for monday through friday? Like what i should work out first etc
@@juliochacho8985 for beginners, it is helpful to try out the most common form of workout structure Push Pull Legs Rest and repeat. Push is any motion where you are pushing the weight away like in bench press for chest and pull is any exercise where you are pulling the weights toward you like bicep curl. For Push, I work on chest, shoulders and triceps. For pull, back and biceps and full workout for legs. I generally pick three different exercises for each muscle group and between 8-12 repetitions. Hope this helps
Glad you're back Sean
Number one is to have a pint of vodka. You'll honestly regret it and so will everyone else
Thanks for the great and informative no bs video.
The warm-up part was most interesting for me, apparently I haven't done that in a proper meaningful way.
Hey Sean, hope you are well. What if one can't finish their workout at the gym? Suppose they have a back and biceps day and can't finish their whole workout because for some reason they came too late and the gym is about to close. What should one do then? Appreciate you and your content.
Thanks
Vansh
just train your back and go home! ;)
@@ArtbyPaulPetro That's the point, one can't even get through half of the workout. Barely 2 or 3 exercises. What should one do in that situation is my question.
Love it, I look forward my progress on my campus life.
I kinda disagree with number 2. Before I wasn't doing any muscle activation and I just feel flat performing all the exercises I had for that day, now after implementing muscle activation for example for leg day I usually start with hip abductor, hamstring curls, and/or leg extensions before I proceed with any type of compound movements or presses, I've felt a significant improvement on my performance and strength ever since. But I guess it differs with every person.
I think a good caviat he should have mentioned is that if you're having a problem or have an injury this tip won't apply. Being able to actually perform the activity will beat out anything else until you no longer need to do the warm up once you get the specific issue fixed.
That's called pre exhausting technique. I do this for chest, fly before bench press, for back I do cable pullover, than rows or pulldown machine.
For leg I start with leg extension before any squat machine .
I did my first ever pre-exhausting last week with curls and extensions for legs. 2 single leg sets of 25 and 2 sets of 12-15(failure) each. Even tho it felt like fatigue I actually felt stronger doing hack squats and squats after.
It sounds more like your warmup was bad
What about doing what Sean suggested and just do the exercise at 50% of your total weight on the first set? Surely that's enough to warm you up and target the exact muscles you will be using for the rest of the exercise.
I respectfully disagree with number 2
Activating rotator cuff muscles before pressing movements, glute medius before squatting, the list goes on
You "activate" them by doing reps of your 30-50% 1RM. Aka warm-ups. If you're doing compound lifts without warming up that's your fuck up. Static stretches are just a band-aid over your real issue.
But glute medius don't work much during a squat in the first place o_0 so is better do abduction machine in the end of your workout. Think about, what's more hard to do , a heavy squat or a isolation exercises? Do the hard and heavy work first, save your energy bro. Do the easy and light work later
yes but those are simply "mental" activation preferences for some people. THey dont ACTUALLY do anything bio-mechanically except tire out those muscles before hand so you might "feel" them more
yeah that's called warming up. What he's talking about are sets that aren't too far off actual working sets intensity wise.
@@DawgFL so that's just bullshit, is so much better do 1, 2 sets of leg extension for feeling more quads during squats, or do few cable flys before bench press ...
Rear in Brazil that's called pre exhausting technique
Nice to see that your videos don't use text for every word you say anymore and way less graphical effects. Now I can watch them again. Only to mention, that your camera is flickering. 😛
Pro tipp for others: Turn the speed of the video down to 0.8 oder 0.9. Way more pleasent.
Your content has really helped to keep me focused and on track for the past year and a half. This has lead to a satisfying change in my physique as well as improvement in other aspects of my life. Thank you so much Sean
Sean, along with people like Alex Leonidas, Mike Israetel, fitness faqs and jeff nippard, give life and credibility to fitness!!!
We should support them more
Great list. I usually never warm up before workouts. Glad to see there’s a benefit to doing so.
Yes, warm up sets are essential for reducing the likelihood of injury and optimising your performance, getting that blood flowing well before your first working set is ideal.
I know it takes more time, but warm up sets are just as important as working sets.
And it also helps with technique, warming up is the best time to figure out where to place your hands or feet so you can target the desired muscle(s) as effectively as possible during your actual working sets.
@@arthurfleck629 I agree. I train heavy on compounds with a lot of heavy singles in the mix, so a good warm up is essential for me. I usually do some band work (just a few sets) to get everything firing. I generally work out within a half hour of waking up in the morning (home gym), so I need to get things awake. I then do quite a few warmup/ramp up exercises. For example, on bench, I'll do the bar for 10 to 20, then one plate for 10 to 15, then a plate and a half for 5 to 10, then 2 plates for 5, then a few singles until I hit working weight. Definitely a balancing game between getting things ready and the point where you are doing actual working effort, which you don't want in a warm up. Yeah, it takes a half hour or more, but I find I can move much more weight if I'm properly warmed up.
I really appreciate your channel, not knou because of the excellent content, but also because you do not waste time like many others. I used to be a decent bodybuilder (25 years ago) and I'm now restarting to pick up my weights.
Another thing Ive found over the decades which is often overlooked...
Try to relax in the hours leading up to your workout that day.
Ie if you're working out in the afternoon dont then get up in the morning with todays workout constantly on your mind and hyping yourself up towards it as you'll find its easy to feel hyped and ready 3 hours before the days workout then when the time comes you're mentally fatigued and 'over it' and having to down your pre and 'force' yourself into the gym as your determination and enthusiasm peaked too early.
Relax, Try not to think about the workout ahead until it's nearer the time. If going to the gym after work take your mind off that workout until it comes to an hour? before and its then time to get into that mindset you'll feel mentally fresh and ready to go
Thank you for all this info...
I need to do some cardio before a workout, 10 mins of jogging at incline and then 5 mins of walking at incline. I need it for my mental. I ‘m autistic, introvert and I feel more at ease in the gym when I removed some stress. If I don’t my workout will be bad either way.
I mean hey, if it helps you get a better lift then definitely do it. Cardio is super good for you anyway
I love your posts. Such clear but not bs advice.
this is a great check list to remind people! i know you dont like the 15-20 rep range for hypertrophy. but can you do breakdown on how one should structure their work for more like an athletic/martial arts approach to fitness? i dont wanna get HUGE i want to have endurance + strength. which in my opinion is low weight high rep (endurance) or high weight low rep (strength). would LOVE to see a video on that!
It is like you already do
One of the most helpful videos I’ve seen yet thank you
"There's no reason why you should need to consume a laundry list of different ingredients just to perform a basic hypertrophy workout" 😂😂😂 absolutely killed me that line 😂
Let's goooo, nice to see Sean posting normal-length vids after such a while, I will keep watching
Welcome back Sean! 1M subs and still no bullshit! Much value.
Sean your a real hero man
You're a hard dude to follow. You are everywhere all at once, and contradict most things to do before a workout.
The goat is back!
Great tips Sean as always. I'm glad we have somebody on our side making useful no bs content. I don't know how to describe this feeling but whenever i watch your content i feel "assured" knowing that you essentially explain the same things but just in a slightly different way every time and i always try hard to follow this advice.