1 Key Sign You Need To Train HARDER (WAKE UP CALL!)
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- เผยแพร่เมื่อ 14 ม.ค. 2025
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Are you training hard enough to build muscle at your full potential? If your training intensity - or RIR (reps in reserve), RPE (rating of perceived exertion), however you want to phrase it - is not in the optimal zone, you could be gaining muscle more slowly without even realizing it. When it comes to volume vs. intensity, too many people place the emphasis on volume thinking that it's all about how many sets they perform, and they hugely overlook the workout intensity side of the spectrum. In this video I'll be explaining one key sign that will let you know you're not training hard enough for the best results. So, if you've been asking yourself "am I training hard enough?", "how hard should I workout?" or "how hard to train?" then make sure to watch this one through.
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Honestly sean,I am a 57 yr old former professional athlete that still trains hard.You are definitely reaching out to the guys who are just pussy and don't train hard.A guy like me and you sean.We are a special breed.Its in our blood to train hard.Its in our blood to be fit.Its a way of life and our lifes depend on it.
Ive never got my free program
i did sign up for a program last 2 days and till now i receive nothing not even in junk mail.
U got mail
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While "train harder than last time" is a bit overly simplistic, it's something the vast majority of people will benefit from.
Very true. But I think its also important to give them some basic info about the different ways you can progressively overload. Otherwise you get people who think it's gotta be more weight from workout to workout, and they end up getting stuck or hurting themselves.
Simply keeping track of workouts is the best thing I've ever done.
I tried to train hard one time..... They told me to get out or they were calling the cops!
@@ajurado800
"Progressive overload" does NOT mean training harder than last time. It means increasing the challenge for your muscles.
Lol, no. That way you can't train more than like three times in your entire life. That's a good way to ensure that people quit going to the gym after a week.
Hi sean. Just wanted to let you know youre what the fitness industry needs. No bs,no garbage improperly dosed supplements, free training programs,no unnecessarily bashing down other youtubers, great easy to understand and to the point information.
Also props for including clips to demonstrate what you are talking about. You really helped me, and many others im sure, take care of my health in a safe and consistent way.
Thank you for everything youre doing
Very well said
nice
Yeah, super nice quality content with stuff that actually helps. To the point and without talking around the bush, and the videos aren't too long. I hate it when they talk around the bush - When you watch a 20min vid and the information you actually look for is spread across the 20min, worth 5 min, maybe, and the fest is filler random talk not truly relevant or helpful, and sometimes just confusing.
I would say that 90% or more of people need to train harder in general tbh. I think a lot of people think they train hard but the body is capable of so much more
Idk i think people train hard their programming just sucks
90% ???? I would say 99.99% !! In my gym almost nobodyyyyyy train seriously. Nobody !!!!
I have to be sore when I train hard that
Most people usually stop when they feel tired, rather than continuing, until performing a single rep even with cheating is physically impossible
People forget you need to challenge your body to change it. Your muscles need to feel like you’re being sat on a table and being torture interrogated. You should feel miserable during the workout 😂😩
When your mind says stop, you usually have 3 more reps in you.
more like 10 reps
That entirely depends on the exercise. With some my mind says stop immediately even though I can keep going forever. With some, I'm feeling no pain at all even as I collapse.
Yes my one rep max is actually a 4 rep max. Thats just completely wrong.
Ever heard of the 40% rule of the navy seals? It is said that when your mind tells you that you are exhausted. You are really only 40% done. I think this can be applied to all aspects of life.
What if you're on a 2 rep max?
Hope the dog got a treat for his well timed expressions lol
The dog will always give their honest opinion.
I feel like nobody really talks about this... Yet it's the most important part of training!
greg doucette
It's funny. When I first got into gym about 15 years ago, most of the talk on the forums seemed to be about the dangers of "overtraining." And since the first gym I went to was full of hardcore bros who would constantly groan on the hard reps, I naively assumed that most people work hard. But since I've been reading comments like yours on social media recently, I've started to look around my own gym at other people, and wow, I must say, I was startled by how easy some people are taking it. Just the other day, two guys opposite me on the cable machine were doing pulldowns, and one guy starts talking to his friend as his friend was performing the set - which is bad enough - but then his friend actually replied to him while he was doing his set. Lol. I don't think I've ever seen that before.
@@danieltemelkovski9828 absolutely, I prefer high intensity low frequency these days. Going to failure and beyond with rest pause, extend sets etc.. I have seen the biggest changes in my body since doing so aswell, no regrets! I'm convinced at least 80% or more don't train anywhere near failure. And yeah it's crazy seeing people on their phones and chatting mid workout... I go in super focused and do the work!
@@danieltemelkovski9828 yeah planet fitness is right by my home. it's decent for me as im not a body builder. wish they had squat racks besides just smith machine's. but it has enough stuff. and no one really trains that hard. im sure it's not just planet fitness. but La 24 ETC....
@@danieltemelkovski9828 I agree. Most people from what I've seen are in no danger of overtraining. They are just using that as an excuse to go easy in the gym.
Always ask myself towards the end of each set - if somebody offered me £1000 to push out another 2 or 3 reps, would I be able to do it? Answer is almost always yes so there’s no actual excuse not to push for it.
pushing to absolute failure every set isn't a good idea, you won't be able to work as hard the next day cuz you'll be still recovering better to take the set a few reps short of absolute failure, studies have shown this gives you similar muscle growth while making your recovery faster
@Chris true it does help like I'm on a push pull leg routine rn so all my pushing muscles get alot of rest before I have to work them out again, but sometimes I feel lethargic on my pull day right after a push day if I pushed myself too much even tho I'm didn't work out the same muscles, I'm not sure why maybe it's a because I do alot of compound exercises which basically work out my whole body ? in any case i prefer not to push my limits ALL the time only sometimes
@@sammy_1178 If you're working a certain muscle group everyday, you will get fatigued even more anyway, so I would definitely say it's worth going all out and then giving yourself a rest period for that muscle group.
Sure. But training to failure every single time you go to the gym is probably a bad idea. As Sean stated, its OK to do every once in awhile. But overall, its too much muscular damage and takes too long to recover.
I believe training to failure on isolation excercises is completely fine, recovery on them is relatively easy, it's the compound movements that you don't want to go to failure, recovery on that is not as easy. Now, I may be wrong, but that's my personal belief
I like to do drop sets often, it’s not always about lifting heavy; it’s about making lightweight feel heavy
@Davideokay I do the opposite tbh I do 50lb dumbbells for less reps but I go until I physically can’t do a hammer or curl anymore I feel like it’s all based on your body and your muscles for me if I did 20lbs it would probably only cut my muscles up rather than build
Hell yeah when you can’t curl a 5 lb dumbbell you know you did some shit
Drop sets does not build muscle... High Reps does not build muscle... overtaxing the nervous system does not build muscle!
@@danstafford5977 you're literally a noob if you think that
@@danstafford5977 High reps literally do build muscles, though
Ever since I learned how to train with proper intensity from you, I have absolutely blown up in my strength and aesthetics. Ty bro
I thought I was giving it my all but turns out I fake muscle failure subconsciously. I appreciate your knowledge Sean, I’ll start being more mindful in the gym!
My dad always told me "if your not turning red your not doin it right" and " as soon as you want to give up, keep going!" Both phrases I've taken to weight lifting and life
I think a good way of avoiding this is to choose weights you can't do more than ten times. Taking a set of more than that to failure is just really mentally taxing and fatiguing (at least to me).
Awesome pfp.
I think this is a great reminder for everyone to keep in mind on how to properly hone in on one's own technique, speed and negative movements 🤘 thanks!
rip grammar
This wake up call can't possibly be harder than me when I see daddy Nalewanyj upload
🤣
Gay
This is a fucking gold mine, thank you so much
The mind really is stronger than the body…I was grinding reps out on preacher curls last week and thought I was at mechanical failure, but I told myself I had 5 more in the tank. Truly failed on that extra fifth. Now THAT was a good set.
I just returned to working out after a bad injury but this is a nice refresher. Thank you
This sounds like refreshing, common sense. Some people seem to be recommending going easy on intensity to squeeze out more volume but to me it’s a balance and you need volume, intensity and frequency. There’s probably more to it as well but that’s my simple view for now. I go to absolute failure on every isolation set.
Your “pain face” on the curl is almost as derpy as mine. I dig. Also, the talking dog was the unsung hero in this one. Thanks Sean🤘🏻
When I started my fitness journey in 2021, I was lazy, unmotivated and unhealthy. After having had researched dozens of other fitness pages, Sean’s videos (and two other pages) single-handedly gave me everything I needed to hear to not only get me started off on the right foot, but to be able to recognize and avoid the fitness bullshit people may inadvertently soil my plans with. Last semester I completely lost that momentum between family issues, increased degree work, and shitty diet/exercise choices, but I’m proud to be officially BACK in business, rewatching the messages my mentor has posted here that gave me the confidence to initially do so all those years ago!!! Thanks Sean!!!
One of the key factors during an exercise is your body. The targeted muscle should only be working and get no to minor help from other parts of your body otherwise the targeted muscle growth will not be efficient. Learn to discipline your body and your mind
Quality information as always. Never compromise the form! Don't forget the safety bar when squatting close to failure or have a spotter nearby.
Awesome video. Appreciate the side by side footage with the bicep curl. Have always wanted one of those but have never seen any on TH-cam. I think the “faking it” to technical failure is definitely something that you can easily be doing but overlooking.
you are the best there is keep up the great work, man!
What a fantastic demonstration of true vs compensating failure
I’m going to be on my third week at the gym and I’m glad to know I’m doing it right. I’ve been watching videos like that and always looked for the best form while executing the exercises. In 3 weeks my noob gains are crazy! Not even a month in and my strength has increased at least 30% in all exercises and I can’t wait for my before and after 1st month photo comparison. Thanks for another great video!
Hi Sean. Just wanna say that listening to you really taught me what it takes to achieve real mechanical failure. I've been watching other bodybuilding channels but you were the one who elaborated it very well. Will forever be grateful.
Straight forward, no bullshit. I like this guy
More people should bring this topic up more often. "No pain, no gain" and quotes like it get tossed around so often, but no one really explains that you can't let the pain alter your form. Those last 3-4 reps can really suck when sticking to proper form, and it is incredibly hard for beginners (people just starting out to people who have been going to the gym for about 6 months) to be properly self-aware enough to catch themselves breaking form. It is literally as natural as going up for air when you're swimming. You feel like you're supposed to change what you are doing because that is literally what your body is telling you to do. Fighting it is almost harder than doing the exercise.
Yes! Your body doesn't want to go there and fighting it is as difficult as fighting hunger or thirst.
I’ve seen guys do this with heavy weight on Side Lateral Raises… thrusting their hips forward to get the dumbbells up. It’s ridiculous. Essentially they look like they’re f*cking the air while raises their arms to the sides.
And what's with the Bar headbutting that people seem to do during rows?!
Haha, too much weight
What do you have against lifters being sexually attracted to air
@@Nocturnal808 nothing. Just get a room and don’t use dumbbells
@@chrisspinella that’s extra cash for a room, so why not do two activities for the price of one, please don’t be judgemental
Keeping log of the amount of weight you use/have used and reps you’ve done helps make this so much easier as well
That is a very good boy on the couch
Even though I already know this, I still learned something new. Very informative
Definitely!
You gotta do a 'this is a work of art" video with this topic!!!!
I’ve been doing a mistake for a long time and that’s counting my reps.. I’ve been stopping my sets once I reach rep-10! And I’ve noticed now that I’m just going until failure on each reps I’m making more gains and I’m actually feeling more my workouts..
I was doing the same. I then increased the weight and now getting to 10 is the goal as my failure begins at 8. Once I have managed to do a few days of constant 10 reps I then increase the weight again.
Same. Personally I think counting reps is a big reason why people are not training hard enough. If I’m failing around 6-8 reps I know I’m on the right track. Great way to get rid of junk volume
Great video as always. I feel like it should be noted that it is important to train to failure to optimize your potential muscle growth, but equally as important to listen to your body. Something @Jonni Shreve said recently (and I'm paraphrasing), "If you're hurt, you can keep training. If you're injured, you're out). Being tired is one thing, being exhausted where you can't function as a human being is another. On the odd note that a fellow amateur weightlifter reads this, failure doesn't mean to exhaust your nervous system. I went through this where I leaned too much into "training harder than last time", and ignored the "also, train smarter than last time".
Write it all down. Compare your progress, compare your rest times along with your reps to failure. Don't exaggerate on always going to failure if you feel like you're not recovering well, especially if you're lifting more, but not feeling any more hungry. This was a big one for me as well. I reduced calories, was lifting extremely heavy, but wasn't feeling more hungry, or generally good. Train to failure, don't be a baby. But listen to your body first and foremost.
Great topic and especially appreciate the reminder that the first few reps are done just to get us where we need to put the real work in. These final excruciating reps are where the real gold is!
That bicep dumbbell curl example is really solid and helpful. Amazing idea. I learnt alot. Continue this teaching style please. Love from India 🇮🇳
This is why picking appropriate loads and standardizing technique is king
This was extremely useful video. Especially the part where last few reps might take 4 - 8 seconds to complete. I sometimes give up by third second figuring that I'm not gonna make it anyway but from now on I'll push through. Thanks for great content Sean 💪
Thanks, I've been stealing from myself all these years. The starting strength guys never talked about this concept of technical failure or going towards failure
That's why strength training builds muscles AND character
Lifting, in a way, is an art. Listen to your body well.
Great failure demonstration. That failure on the barbells was definitely me. Thank you
Wow !!! Great detail video... thanks for putting time in for this video
Excellent video! Thank you so much for all the great advice. 🙌
I always say just look at peoples face's while they lift, easy to tell who's putting in effort and who is not
just applied for the program you have. very excited and will give it my all
"Dont train to failure all the time"
Train to failure all the time. Got it.
*close to failure
For context, you could get away with doing arms exercises to failure every time and I would suggest you do anyway. Don’t train to failure for big compounds like deads, squats, and bench imo
@@SantiagoGonzalez-ug7sw not just your opinion. it should be a fact. it causes a lot of muscle fatigue and lengthens recovery by a lot
@@SantiagoGonzalez-ug7sw if you train on your own.. which I always do..it would actually be dangerous to train to total failure on alot of free weight compound exercises anyway.
@@donnn-ow4rj Ye, I always go 1 rep below failure on compound when going solo, it's like "I MAYBE could push one last rep, but am I willing to try?", not in a public gym that's for sure.
I've heard that you're fine if you get 1-3 reps from failure. I don't mind doing dumbbell curls to failure, but lying down dumbbell presses all the way to failure (without a spotter) can be pretty dicey.
Assuming training to failure is a good strategy. Consistency is the biggest challenge - without injury!
Sean you changed my life forever. Thank you man
5:24 - nice.
I am quite surprised as to why you don't have more followers. Your content is so great. 👌👌
3 months in and I'm starting to understand my total failure point and getting better at keeping my form uniform throughout my sets
Just What I Need TO Start My Morning A Dose Of The Truth.
Your advice in really the only advice anyone needs keep up the good work
This is so true. I see people not even struggling at all with their sets and I’m always surprised. Also by how many people don’t even control the weight on the negative part of it. I’m literally shaking on some sets, making faces, grunting, breathing heavy, and looking all types of angry 😂 I’ve seen mad progress. I feel like a lot of people literally go to the gym I go to just to flex their outfits or something too instead.....a lot of people where I go dress like they’re going out and they look like they’re afraid to even sweat in their clothes at all...maybe that’s why they also don’t push it.
Some people go for strength, not for muscles
You have any tips on getting over that mental block when it really gets tuff bro? I’m new to this feel like I’m training hard but I think I can train harder you know
@@dannyh_fitness You just have to push through man. Over time you will get used to the intensity, and it will become a norm for your body.
@@dannyh_fitness whenever i have that struggle i just imagine Marvelous Marvin Hagler running on sand dunes screaming: WAR! WAR!
Plus mentality of: What if I was in real problem right now, some crazy situation with my life on line. Should i just give up or should i push through it and survive?
Thats my motivation to push through any hars training, whether cardio or strenght one.
My issue is that the pain becomes too much to bear toward the end of each set
Good point about the stress curve. Failure is easy to discern on most push movements (bench press, overhead press, leg press, etc.), but much fuzzier on most pull movements (lat pulldowns and rows, leg curls, etc.), where there is a more continuous slide into partial reps. How best to standardize failure points in this latter group of exercises?
This is why I’ve built in additional accumulated volume with back movements and understand RPE is a bit harder to track especially as ancillary muscles can move a pulling load through a ROM without fully hitting intended muscle.
While pressing movements can progress through increasing load and reps on top set, I’ll wave volume and go 2-3 RIR on pulling movements, reset loads, and ramp back up more cyclically.
Also consider, most people would BENEFIT from dropping load on pulling motions and doing more higher quality reps over 3-5 sets since form typically goes to hell.
Good point
I’ve been working out very consistently the last 10 months. I was wondering why my process was coming to an abrupt halt. This video helped a lot
One of the most useful videos I have seen, thankyou.
Premium quality supplement is this video in itself.tru winner Mr sean
What about bench press? I find it hard to get to true muscular failure since I don't have a partner to assist when I can no longer lift the weight onto the rack again.
You can generally ask anyone in the gym, i'm sure they will be happy to help bro.
Wow I think you just described me! Been faking muscular failure. The speed (slow down) of reps as an indicator of true muscular failure really hit home.
Good reminder
My favorite exercise to push myself to the limit is the leg press, because I'm confident that rep failure won't injure me. Even with proper breathing it's not uncommon for me to get disoriented and see stars on my last set. 😅
Honestly as a beginner this video is an eye-opener
Very helpful video. Especially with that curling example. Thanks!
This is an awesome video, very insightful!
Really useful video yet again!
reminds me a sentence from Tsatsouline's book (probably wrong wording from my memory) : treat every repetition like the art form it is. Stuck with me to focus on doing good, instead of doing more.
You’re a Genuine Genius 💪🏼
When i do bicep curls i like to go to actual failure and just hold it/try and get the bar to move for like 5+ seconds ( no pain no gain in a way... just try my best to grind it out)
This video is gold, thanks!
My “excuse” will be a valid one though… I have cardiomyopathy with atrial fibrillation (hereditary) and hence was advised by doctor not to give my all. That’s something I have to settle with. Still, I enjoy strength training. The fact is, I am looking much better than the old me 7 years ago. :)
Keep it up man you'll still make some great progress 💪
@@musmerabdulrehman8147 Thanks. I intend to! In fact, I love the feeling of the pump.
Do more sets with less intensity
@@aldri346 You do know me well. Nowadays I do more reps and lighter weights. :)
@@cinebeng6597 that’s awesome
This channel is amazing. Thank you!
Bravo! Amazing video!
So damn helpful! Thank you! The videos made it so clear
Watching this video, I'm seeing some of the bad habits I've been doing while training. This is incredibly helpful!
Technical failure.... Great point. Never understood this untill now. Thanks Sean... Now back to the old man gym for me with enlightment. Great info as always. TY for the training plan as well. I just bought a training log to do this correctly.
Very helpful man, never thought of it this way
That was really good. Very helpful
The dog 😂
I always tell myself “make your last reps the best reps” helps me focus in on form effort and muscle/Mind connection.
This is all solid information 👌
Thank you sir... You are helping me a lott... Thanks
Almost at 300k, you deserve way more big guy
When you start looking like the Joker on your last reps does it mean you're reaching muscular failure.
Thanks Sean for the reminder I know a lot if times as I start feeling the fatigue, my focus if I'm not careful is more of just finishing the set by any means necessary instead of truly focusing on actually making the specific muscle I'm trying to train become depleted.
Subscribed quality content
I think best channel
This was very helpful. Thank you.
I love training to true failure because it doesn’t ever feel like I’ve wasted my time with the set.
Thanks man I needed this
Thanks Sean. Really helpful bit of info.
Really helpful video
I swear to God this man is one of the only person I have seen on TH-cam who will tell you flat out the truth. "Ur not growing because you simply are not training hard enough or going to muscle failure". Love from All the way Australia.
Thank you for your awesome information
Can we get more videos of what true muscular failure looks like on different exercises? Like lat pull downs for example.