What mistake(s) are you guilty of? Comment below! Hope you enjoyed this one! Here's a link to the written article for those interested! builtwithscience.com/muscle-growth-mistakes/
1. Effort: Go within 3 reps of failure. 2. Intensity: Lift heavy. No more than 30 reps. 3. Overload: Progressive overload. 4. Execution: Keep proper form. 5. Training volume: 10 to 13 sets per week.
I think this is the biggest reason for most people. 3000cal a day is a lot more then people think. Sure you might nail it down one day but to do it day after day after day. For me is by far the hardest part.
@@wt8213 Yh man, some days I can hit 3000cals like it’s nothing and some days I can barley eat 2000. Even still, my body probably requires more than that which is the annoying part.
@@UziiTubefirst meal: eggs, hash browns, sausage, toast. Second meal: (protein shake), mass gainer powder, oats, milk, frozen fruit, egg whites, peanut butter. Third meal: chicken, rice, broccoli. And maybe some other snacks in the middle but give or take 3000cal.
Your forget one of the most important ones: SLEEP. People sleep way too little these days. We stay up late watching movies or playing video games or whatsoever and thereby decrease the time for our body to recover. Sleep is underrated
@Peruvian Nigga you need healthy sleep and not wake up at almost 12 in the afternoon lol also don’t skip breakfast I’m already gettin hundreds of calories in by the time your waking up buddy 😂
@@menknurlan sleeping at 3am then waking up at 12pm is better than sleeping at 12am then wake up at 5am. Its all about the hours of sleep not the time you went to sleep
@@ny0r0ny0r0 obviously the 3-12 is 10 hours and from 12-5 is only 5 hours lmao if you went to sleep at 12 and woke up at 10 then that’s better then going to sleep at 3 in the morning as waking up at almost 1 in the afternoon
So many people miss the mark cause of their nutrition. Specially if you’re carrying excess fat, it can look like you’re not growing cause it’s hard to tell small gains over week by week. I personally dropped like 10% body fat and looked like I gained 10kg of muscle, whereas all I was concentrating on during the cut was to not lose the muscle I already had.
@@jmgonzales7701 A lot of people these days are on steroids, it's very common now. These people don't want to admit it of course. If you question this, people will call you a hater, just to hide the fact that they are doing it. Loads of people do this in the comments. People are genetically different, but many who don't do steroids just won't ever have a great body. Those of us with small bone structures will always look relatively small as well. Those on steroid tend to have inflated traps. A strong and tight jawline is also common. They also have a pumped up look in general, like as if they've been filled with air. Us natural folk lose the pumped look a few hours after a workout. If a guy is young looks like this, then it's pretty much certain. Natural lifters take many years to look just decent. Don't believe any of these RUclipsr's, they're all on the juice or have been at some point.
How long does it take for it to sink in, after first 3 to 5 years of training/eating properly you will not see more than pound or less gain each year for the rest of your life. If you happen to have 19” arms after 5 yr, good for you, if you only have 16”, you have what you have and nothing other than gear will change that.
You make a very valid point, S. A lot of people, including myself, sometimes want to see the gains come more quickly, so it *feels* like no progress is being made. Patience is important. Having said that, if a person has been lifting for YEARS and still looks similar....then yeah, something's askew.
It's wierd to for some people, lowering weights is considered "taking one step back", No! Proper form with full muscle concentration, no matter how low the weight is as a beginner, it will benefit so, so, so much more! Thank you, Jeremy
Love watching you bro because you’re not like some of these other guys who put out a video and then spend half the video talking about a product they made or are sponsored by. You only make content that is true and honest and that is beneficial to anyone who watches it. Love you man keep it up🤝
This video really came in clutch. I'm 16 but I've stayed the same size for almost 8 months. I will use all these techniques and make sure I put maximum effort in
Bruh don't rush it. Your body still has a ton of time to grow. I know tons of guys who were going crazy on lifting and benching in high school and stunted their growth(height and muscle) because of it.
@@derrick5028 nope. He's better off gradually increasing his weights since hes so young. Once he gets past 20-21 I say up it to some heavier weights and start using that grown man strength. U too slow to understand! 🧠
Diet is a crucial thing guys, without it exercise won't help at all. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you. If you still don't know where to start, consider Dietarize as your starting point (first one comes with workout plan which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪
Your making it sound like getting the right 'diet' is rocket science. You don't need to follow a specific diet. You just need to eat enough calories and enough protein.
Diet is bullshit lol. If you are working out real intense trust me you are going to be eating like a pig. Is up to you if you want to get lean with abs popping out. But strength can be built just by eating rice and protein shakes. Calories matter when building muscle mass.
I'm at the gym watching this and this video is golden! My personal shortcomings have been sacrificing form for weight in some exercises AND not going to failure in others. It feels like jumping over a hurdle and I'm so stoked to keep going. Thanks Jeremy!!! Much love my man =D
I found I was facing this issue when I started doing squats again. I would always do other leg activities because I hated them. My roommate loves leg day so I would join him, hated it, but kept going because he'd call me out. He loved squats, so I would join him. And I wanted bigger legs. So now I've kept it up and my legs are growing. But I really had to put myself out of that comfort zone for the first time in a while. My other workouts have seen the same pattern. I started going the extra mile if I could, because I wanted the same satisfaction I got from leg day. One month later and I've been noticing improvement all around. It's crazy that that's what it took. You gotta really push yourself every time.
A lot of people don't eat enough I didn't for my first 2 years of lifting and barely saw improvement and then once I went into a caloric surplus I blew up and saw lots of strength gains
Enjoyed this one a lot. After a year of lifting I did go back and reduce weights and fixed form.... It had great effects! I'd like to see you cover nutrition for bulking on a whole food plant based diet 😁
Yeah I'd like to see him make a video about that too, I was on a plant-based diet and was still able to bulk on oats, rice, veggies, tofu, and much more. Maybe I could make a video about it, let me know if you'd like to see it :)
This was exactly the video I needed! I have been lifting, or attempting to lift since 2014 now and I still haven't made the exceptional progress I envisioned. I usually go hard for like 3-4 weeks max then fall off, let excuses run me and chase other goals. However, recently I got back in a groove and accidentally placed 15lbs more weight on a set of barbell rows. I somehow managed to do the set with sloppier form, then I felt a new soreness in my traps I never did before. I started questioning if my routine was too light and low and behold, this video appears in my recommended. Thank you RUclips algorithm, and thank you especially Jeremy!
Instead of going a certain amounts of sets, I lift until the point of almost failure so this is really good to hear. My body has definitely changed, I think I just need to switch up the exercises and also need to start hitting the gym almost everyday instead of everybother
Been lifting for years and one of the things I've noticed most fitness/bodybuilding people fail to tell you is the importance of mind muscle connection. Without mind muscle connection you are half assing it. Make those reps count.
No additional comments from me this week. Just wanted to say the graphics in this video are looking particularly good! Keep up the good work, Built By Science crew!
@@-vsplxshingv-7813 Many are there just for the Aesthetics...you get stronger regardless but training for strength will get you strong without necessarily giving you the look of it .... it's better to mix the 2
i thought that - then i got stronger and still looked the same. i can rip my shirt hulk hogan style way easier, but the physique beneath isn't worth tearing a shirt for.
Advanced bodybuilder here: I almost never count my reps - be in the middle ground of load+reps with good form and go till failure or 1 rep shy. If you could do 20 reps today but you only count to 16, you lost most important part of the set for hypertrophy. For knowing failure, think of someone holding a gun to your little brother's head - it's a trick I've been using for years and it gets you another couple reps beyond your initial thought of "failure". Next, fuck 10 rep loads - go for 15-25ish rep loads (easier on joints and easier to get good form) with really really slow movement and perfect form and really feeling the individual muscle.
Thanks for these videos. I started weight lifting 2 years ago for about 3 months till my job got in the way thing is I hadn't noticed any differences and your videos helped me realize that I was doing almost everything wrong. I decided to start working out again but this time correctly, so thanks for putting me in the right track.
it's only part of the equation, i can bench 100kg for reps at 60kg body weight and my chest looks like i've never lifted weights in my life, i do 10 sets for chest per week. And on the other hand my back looks good and muscular and i do 16 sets for back per week, so volume has to play huge role in it too
I have days where I half-ass it but I know I’m only kidding myself while I’m doing it. Usually it’s when I’m not feeling it and I’ve forced myself to go.
Wow, thought this was only me. I force myself to workout 4 days a week and somedays after my ten hour shifts I'm already drained, so it's difficult to always go hard.
same this was me today last week surviving on 2 hrs of sleep, working 9 hrs i forced myself to go for my mental health (i love the endorphins man) but i know i didnt push myself hard enough when i could have under a normal day
Find your motivation. Have a goal. Arnold Schwarzenegger said it himself. If you have a goal you want to achieve badly. You’ll always find the energy and motivation to go hard and get one step closer to that goal. Good luck!
I half assed it today because it was pissing down with rain & cold, I was laying in a puddle on the concrete doing sit ups thinking how much of a pussy I had become, once I didn't even notice the shit weather. Got to get that gravel back in my guts.
I think it's also physically impossible for people who have started/been lifting for 3 years no matter how shitty to not have annnnny progress. All your steps are valid though to improve.
This was very well done. It's clear, right to the point, and it's all very smart advice. Mr. Ethier probably assumed everyone knows this, but protein intake is also crucial. You have to have enough protein in your diet, because it's the building material of muscle.
Great information. Reducing my weight and focusing on form has made a huge difference. Progressive overload is definitely key...keep getting stronger!!!! 💪🏋️♀️
Like others have mentioned, I'd suggest looking at nutrition as well. I'd also suggest sleep. Not mentioned very often but it's fairly important. As I understand it, that's when your body does most of the repairs and tissue building. And most of us, in this electronic age, really don't get enough sleep
7:33 is probably the most valubale advice! I thought i had good form untill a friend said i had to much weight and now both my muscles, body and mind thanks me for having the right teqnuique
For me it's just me arms that lag. Everything else is okay and grows to proper stimulus. I do great exercises with full ROM but I just have naturally long arms that are hard to fill up
Have the exact same issue (long arm gang!). You just need more volume in the arms while continuing to recover (eat & sleep) properly. For me, for instance, I only need 1 day per week dedicated to legs & abs because they progress the fastest. That leaves 2 days for the back muscles (lower, lats, traps, middle, and rear delts) and 3 days for arms (triceps, biceps, shoulders, forearms) & chest. It might seem very unbalanced and disproportional, but splitting my workouts like this, I finally saw some proper growth in my arms. It sucks that I can't post pictures on RUclips comments, but if you go on Reddit and search for the user KittyTerror, you'll see a post I made on r/Brogress showing a 2 year progress of what happened when I changed my routine to dedicate 3 days/week to arms & chest. My legs & back still grew proportionally too.
Long arm gang reporting in. On top I have the issue that all my muscles are super short while my bones are long. When flexing my biceps I can easily put 2 fingers between elbow joint and muscle. Even though I weigh 85 KG at 1.80m people are always telling me I should just eat more to gain some weight ;D Does not help that my bones are paper thin. Can wrap my thumb and pointer finger around my wrist with ease. Fuck genetics ^^
@@timofaust1315 Hahaha, epic. Fortunately I have nice bone structure just long ass arms. Oh and I lost my peck majior and minor as well as some shoulder muscle in an injury in the service. Then the VA messed it up more. Haha so no I have one peck and long ass arms. Plus my pecks "were" one of ky best features hahaha. Can win hahaha.
I started working out (of course with a complete overhaul of my eating behaviors) with own body weight around 1 month ago, lost 5 kg already and several cm of belly (tho i never considered myself to be overweight, just... a belly made by marriage). Your videos are inspiring! Thanks a lot!
To a degree. I have trained for ten years and spent a good 2 years pushing for overload every single workout from the one before. Eventually I was just getting sore joints, and my form was getting worse and worse as I was virtually cheating the last few reps in every exercise as it was way too heavy. To be honest I barely grew. I dropped the weights back by at least 20% and used perfect controlled form making sure I could feel the muscle doing all the work and has more growth in two months then the last two years
@@joshmuz9018 progressive overload is more than just weights It’s also sets, reps, decreased rest, it’s also time under tension and also the biggest one. It’s not getting injured and training smart! So sounds like you’ve find that balance now!
This video is super helpful, thank you. I just stumbled upon your channel looking for proper form tips and have watched several videos and subscribed. Really excellent delivery, srltraight to the point with no fluf!
If you've lifted for 3 years and you dont actually see good progress, then you were not lifting anything the past 3 years, you were getting pump at the gym and leaving. And not eating enough too
A lot of people don’t wanna except the fact you gotta eat big to get big..and a lot of people can’t eat when there not hungry which is pretty much force feeding yourself.
@@aleksandar4756 very true ! They’re at their ideal weight but don’t wanna get fat either. But that’s why you gotta also go hard on the cardio too and ppl don’t talk about that
This video is missing the most important factor - calorie surplus. I've lifted for years with minimal results until I started eating a good calorie surplus.
Reason 6 and probably most likely: You don't eat enough. It's literally impossible to gain weight without caloric surplus. Have you ever seen a buff dude who stayed on 70 kilos since he was lifting? Probably not. Big size means big weights, which is a result of eating, everything you see at sight.
After watching your videos I’ve been looking all day in how to get downloadable files on nutrients for foods to pivot and mess with. Love the scientific approach!
More great knowledge Jeremy sometimes we forget to go back to the basics and things that really work instead we stay in the same rep ranges and sets thanks
Reason 3 "Overload" is really tricky. I have observed on myself that my form just worsens to compensate for more reps. You HAVE to gain weight/build muscle for overloading to work. EDIT: this is exactly what he says in reason 4 ^^
Yo I always see people say that a video was uploaded exactly when they were having the problem, and it’s finally happened to me! I just started working out after getting into the habit of eating right. My workouts already started getting lazy but this video helps me realize what I need to do. Thanks Jeremy!
I get a bit nervous working out my lower back, i've had past issues but the idea of working out near failure, might not be a great idea. Any tips or suggestions to help me out here?
Well, you cannot cheat the physics, either you eat more calories than you "burn" and you gain, or you eat less and you don't gain, it's simple rule, but not necessarily easy to achieve
I think beginners should always train to failure, because they don't know what intensity is. I always tend to over due it myself. But I have past experience.
Wrong. I think everyone BUT beginners should train to failure. Beginners will make gains anyways. But if they train too hard, the pain will be too demotivating for them, or they compensate good form for intensity. When you learn your recovery rate, you can start training hard. How hard? Harder than last time. Are you recovering fast enough? Than do one more rep than last time. Do more weight than last time. Go to failure, or if you have a spotter: go beyond failure. As long as you arent feeling sore the next day of training the same muscle group, you can train harder.
As a BWS member, I can attest that Jeremy's statement that the BWS Beginner Shred program is "a step-by-step program that does all of this for you by showing you how to train and how to eat" is 100% accurate. The program is reasonably priced and you get REAL VALUE for money when you purchase it. Jeremy and BWS Team, thank you again for another great video.
nah bro u just have to hop on the trembolone sandwiches only this works bro trust me bro i only do chin ups and chest flies and i look as big as serge nubret bro
I'm around a bf of 17-18 percent with total 4 years of lifting experience. I looked buffed in clothes but not much without them. But I'm somewhat okay with this
If you live up North where it's cold af, it's better to look great in clothes 8 months of the year and OK shirtless for the remaining 4 months than to look great for only 4 months and look skinny for the remaining 8 months.
I'm a power lifter and I'm lean , 210 pounds and 5'9 I look much slimmer than what I weight. People always give me looks because of the weight I'm lifting looking half their size💀 doesn't bother me .
Also GET REST. Minimum 8 hours of sleep a night. Sleep makes a huge deal in process of recovery (and growth). Also how much you can output the following days. The average person sleeps around 6 hours or so. But the suggested amount is 8.
And what happens when you have been training consistently for multiple years, take everything serious, follow programs made by people like you and jeff nippard, count every single kcal that goes into my mouth, and i still can't break through a level of development that many would not even consider to be intermediate yet? at this point i think i have low T
Getting test levels checked is not that difficult. I did too because I was in a similar boat and they were fine. Afterwards I realized the issue must lie somewhere else and it turns out most of it was mindset and effort related. I've now gained more muscle while recomping to a ~8lbs lower bodyweight than I built in the previous 2 years, because I didn't cut as hard, didn't redue volume at all and chased progressive overload despite the caloric deficit. I had also improved exercise technique a lot, especially the mind muscle connection and learned which exercises do work for me and which do not. Also, it might help to try out different and sometimes crazy things. So if all you've done is cookie-cutter things, do something else. Try training 7 times per week. Try extremely low or high volumes. Try super high frequencies. Lastly, you mention tracking kcal, but are you also gaining? If so and you're not building muscle/getting stronger, then it's 99% test or effort/overload related. You also did not mention sleep or stress so that might be another thing that could be the cause.
What mistake(s) are you guilty of? Comment below! Hope you enjoyed this one! Here's a link to the written article for those interested! builtwithscience.com/muscle-growth-mistakes/
I’m guilty of the 3rd mistake, I work out at home and haven’t been able to get heavier dumbbells recently
@@Nathanator Don't worry, that's not really not your fault. Hope you get the heavier weights.
How to fix knock knees...
hey jeremy, nice vid- can you do a video on explaining and talking about fat plateau's and when they occur while dieting?
Thanks
😘
1. Effort: Go within 3 reps of failure.
2. Intensity: Lift heavy. No more than 30 reps.
3. Overload: Progressive overload.
4. Execution: Keep proper form.
5. Training volume: 10 to 13 sets per week.
30 sets*
Volume its too damn low
@@gustavolealgomes5448 Yeah i think it's actually 10-20 sets per week.
I always go to absolute failure, every single set. Didn't know there were people that just stopped when they can still do more wtd
@@blessup5378 ok big guy
I'd also throw in nutrition. Personally found myself stuck for years just because I wasn't giving myself any sort of caloric surplus.
Getting there is the hard part, my appetite is quite low :(
I think this is the biggest reason for most people. 3000cal a day is a lot more then people think. Sure you might nail it down one day but to do it day after day after day. For me is by far the hardest part.
@@wt8213 Yh man, some days I can hit 3000cals like it’s nothing and some days I can barley eat 2000. Even still, my body probably requires more than that which is the annoying part.
@@wt8213 I have to eat protein bars or else there's no other way I'm be able to cook/prep 3000 calories worth every single day
@@UziiTubefirst meal: eggs, hash browns, sausage, toast.
Second meal: (protein shake), mass gainer powder, oats, milk, frozen fruit, egg whites, peanut butter.
Third meal: chicken, rice, broccoli.
And maybe some other snacks in the middle but give or take 3000cal.
Your forget one of the most important ones: SLEEP.
People sleep way too little these days. We stay up late watching movies or playing video games or whatsoever and thereby decrease the time for our body to recover. Sleep is underrated
@Peruvian Nigga you need healthy sleep and not wake up at almost 12 in the afternoon lol also don’t skip breakfast I’m already gettin hundreds of calories in by the time your waking up buddy 😂
@Peruvian Nigga thats still not a healthy lifestyle lol
@@menknurlan sleeping at 3am then waking up at 12pm is better than sleeping at 12am then wake up at 5am. Its all about the hours of sleep not the time you went to sleep
as long you maintain your sleep schedule, its good
@@ny0r0ny0r0 obviously the 3-12 is 10 hours and from 12-5 is only 5 hours lmao if you went to sleep at 12 and woke up at 10 then that’s better then going to sleep at 3 in the morning as waking up at almost 1 in the afternoon
So many people miss the mark cause of their nutrition. Specially if you’re carrying excess fat, it can look like you’re not growing cause it’s hard to tell small gains over week by week. I personally dropped like 10% body fat and looked like I gained 10kg of muscle, whereas all I was concentrating on during the cut was to not lose the muscle I already had.
its really important as a natty...with low bodyfat you always muscular...even if you not lol
@@SurvivalGames1 how can you spot a natty?
@@jmgonzales7701 i mostly look at the veins on Arms, neck Muscle and Overall mass compared to size. Not an expert though
@@jmgonzales7701 A lot of people these days are on steroids, it's very common now. These people don't want to admit it of course. If you question this, people will call you a hater, just to hide the fact that they are doing it. Loads of people do this in the comments. People are genetically different, but many who don't do steroids just won't ever have a great body. Those of us with small bone structures will always look relatively small as well. Those on steroid tend to have inflated traps. A strong and tight jawline is also common. They also have a pumped up look in general, like as if they've been filled with air. Us natural folk lose the pumped look a few hours after a workout. If a guy is young looks like this, then it's pretty much certain. Natural lifters take many years to look just decent. Don't believe any of these RUclipsr's, they're all on the juice or have been at some point.
How long does it take for it to sink in, after first 3 to 5 years of training/eating properly you will not see more than pound or less gain each year for the rest of your life. If you happen to have 19” arms after 5 yr, good for you, if you only have 16”, you have what you have and nothing other than gear will change that.
reason 6: you don't look the same, but it seems TO YOU that you look the same
"Once you start lifting, you will always be weak" - some youtube comment
@A D At the point you think of yourself less, you will never have enought.
Nah man, this guy has been looking the same for the last three years.
Unless he only trains to maintain, he is not progressing in mass or strength.
Oh man, in the morning I look like I'm skinny and by night I look fat.
You make a very valid point, S. A lot of people, including myself, sometimes want to see the gains come more quickly, so it *feels* like no progress is being made. Patience is important. Having said that, if a person has been lifting for YEARS and still looks similar....then yeah, something's askew.
I don't know why the idea of Jeremy spending hours in photoshop making himself look smaller for the thumbnails is so funny to me 😭
Lmao
He's got a whole team for that
@Vashisth Phurailatpam get the fuck outta here, don't confuse lean and ripped with small.
He already looks small no photoshop is necessary
@@amrezz3210 He is though
It's wierd to for some people, lowering weights is considered "taking one step back",
No! Proper form with full muscle concentration, no matter how low the weight is as a beginner, it will benefit so, so, so much more!
Thank you, Jeremy
@Lotsy Dotsy cap
@Lotsy Dotsy itll be harder at first and you wont be able to lift as much/many but you get used to it. better in the long run
Love watching you bro because you’re not like some of these other guys who put out a video and then spend half the video talking about a product they made or are sponsored by. You only make content that is true and honest and that is beneficial to anyone who watches it. Love you man keep it up🤝
Such a good video, stop stressing about what type of bicep curl you're doing and focus on getting the fundamentals right first 💯
Weighted pull ups and chins with progressive overload is all you need for biceps baby
Probably some combination of isolation and compound movements are most effective for biceps tbh 🤷♂️
@@omarelsherif4125 that’s probably the least effective way to built biceps. You use biceps for chin ups very minimally. You use more of your back.
@super hessu no lmao not really
@super hessu and being weighted still doesn’t change the fact pull ups and sit ups don’t use your biceps that much
This video really came in clutch. I'm 16 but I've stayed the same size for almost 8 months. I will use all these techniques and make sure I put maximum effort in
Bruh don't rush it. Your body still has a ton of time to grow. I know tons of guys who were going crazy on lifting and benching in high school and stunted their growth(height and muscle) because of it.
Your still young when u turn around 18 u will build muscle quick. Try eating more and progressive overload .
Just go ham every time you hit the gym. Worked for me, in a couple of years you'll be amazed how you look compared to most people at the gym.
@@TheWiseOwl110 that's cap
@@derrick5028 nope. He's better off gradually increasing his weights since hes so young. Once he gets past 20-21 I say up it to some heavier weights and start using that grown man strength. U too slow to understand! 🧠
1.Effort
2.Intensity
3. Progressive overload
4.Execution
5.Volume
Got it 😁
6. Genetics
@@GoldenMushroom64 1-6 is genetics
Diet is a crucial thing guys, without it exercise won't help at all. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you. If you still don't know where to start, consider Dietarize as your starting point (first one comes with workout plan which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪
The most effective food is not chicken, but trenbolone sandwiches! For bonus points, get your woman to make it for you.
@@2hot2handle65 🤓👨🏻💻
Your making it sound like getting the right 'diet' is rocket science. You don't need to follow a specific diet. You just need to eat enough calories and enough protein.
Facts brother.
Diet is bullshit lol. If you are working out real intense trust me you are going to be eating like a pig. Is up to you if you want to get lean with abs popping out. But strength can be built just by eating rice and protein shakes. Calories matter when building muscle mass.
I'm at the gym watching this and this video is golden! My personal shortcomings have been sacrificing form for weight in some exercises AND not going to failure in others. It feels like jumping over a hurdle and I'm so stoked to keep going.
Thanks Jeremy!!! Much love my man =D
I found I was facing this issue when I started doing squats again. I would always do other leg activities because I hated them. My roommate loves leg day so I would join him, hated it, but kept going because he'd call me out. He loved squats, so I would join him. And I wanted bigger legs. So now I've kept it up and my legs are growing. But I really had to put myself out of that comfort zone for the first time in a while. My other workouts have seen the same pattern. I started going the extra mile if I could, because I wanted the same satisfaction I got from leg day. One month later and I've been noticing improvement all around. It's crazy that that's what it took. You gotta really push yourself every time.
I found this channel pretty recently and enjoyed many of the 2-3 year old videos. Im really glad you are still around making new content!
100% with you on this. Back in the day, what we saw the most was a lack of INTENSITY.
A lot of people don't eat enough I didn't for my first 2 years of lifting and barely saw improvement and then once I went into a caloric surplus I blew up and saw lots of strength gains
bullshit, i started eating more and i just got fat, zero muscle gains
and now i've been eating less (recomping) and my back has grown a lot since i've added volume and focusing on pull ups
@@ollvi you probably weren't working out right im speaking science
Omg. You almost got 4M subs. We’re so proud and happy with you!
Enjoyed this one a lot. After a year of lifting I did go back and reduce weights and fixed form.... It had great effects! I'd like to see you cover nutrition for bulking on a whole food plant based diet 😁
Yeah I'd like to see him make a video about that too, I was on a plant-based diet and was still able to bulk on oats, rice, veggies, tofu, and much more. Maybe I could make a video about it, let me know if you'd like to see it :)
This was exactly the video I needed! I have been lifting, or attempting to lift since 2014 now and I still haven't made the exceptional progress I envisioned. I usually go hard for like 3-4 weeks max then fall off, let excuses run me and chase other goals. However, recently I got back in a groove and accidentally placed 15lbs more weight on a set of barbell rows. I somehow managed to do the set with sloppier form, then I felt a new soreness in my traps I never did before. I started questioning if my routine was too light and low and behold, this video appears in my recommended. Thank you RUclips algorithm, and thank you especially Jeremy!
first thing i would have look at in your life is .. what you eat and how much you eat.
Instead of going a certain amounts of sets, I lift until the point of almost failure so this is really good to hear. My body has definitely changed, I think I just need to switch up the exercises and also need to start hitting the gym almost everyday instead of everybother
Too many “you’re doing it all wrong” videos from juicers are hurting our gains.
beginners need to stop doing so much “research”. instead of trying to find tricks and short cuts. learn the necessary basics and put in the work.
Nice profile picture
@@dameisnavid2717 thanks chief
exactly, its honestly quite simple, the hardest part would be shredding
@@MacLaw3084 we dont need that
Been lifting for years and one of the things I've noticed most fitness/bodybuilding people fail to tell you is the importance of mind muscle connection. Without mind muscle connection you are half assing it. Make those reps count.
No additional comments from me this week. Just wanted to say the graphics in this video are looking particularly good! Keep up the good work, Built By Science crew!
Answer: you’re natural.
Best comment on here that
The sad truth. But I encourage all of you to reach to your max potential
😂😂😂
Can I just say that I am so happy you wrote all of this in the description? Its just easier to follow. I still watched the video though
I don’t even care what I look like as long as I get stronger
Damn u got bullied or sumn?
@@donaldbiden636 lmaooo
@@donaldbiden636 isn’t that the goal of lifting?
@@-vsplxshingv-7813 Many are there just for the Aesthetics...you get stronger regardless but training for strength will get you strong without necessarily giving you the look of it .... it's better to mix the 2
i thought that - then i got stronger and still looked the same.
i can rip my shirt hulk hogan style way easier, but the physique beneath isn't worth tearing a shirt for.
You're one of the real nattys looking out for fellow nattys and I thank you
Advanced bodybuilder here: I almost never count my reps - be in the middle ground of load+reps with good form and go till failure or 1 rep shy. If you could do 20 reps today but you only count to 16, you lost most important part of the set for hypertrophy. For knowing failure, think of someone holding a gun to your little brother's head - it's a trick I've been using for years and it gets you another couple reps beyond your initial thought of "failure". Next, fuck 10 rep loads - go for 15-25ish rep loads (easier on joints and easier to get good form) with really really slow movement and perfect form and really feeling the individual muscle.
Thanks for these videos. I started weight lifting 2 years ago for about 3 months till my job got in the way thing is I hadn't noticed any differences and your videos helped me realize that I was doing almost everything wrong. I decided to start working out again but this time correctly, so thanks for putting me in the right track.
Progressive overload is key.
Totally
it's only part of the equation, i can bench 100kg for reps at 60kg body weight and my chest looks like i've never lifted weights in my life, i do 10 sets for chest per week. And on the other hand my back looks good and muscular and i do 16 sets for back per week, so volume has to play huge role in it too
@@ollvi sheesh almost double ur body weight bench nice bro
I thought one of the reasons was going to be “Not eating enough quality protein and carbs”. Still could be
1000% the number one reason by far is not eating a calorie surplus diet.
I have days where I half-ass it but I know I’m only kidding myself while I’m doing it. Usually it’s when I’m not feeling it and I’ve forced myself to go.
Hey but you still go. So your better off than half the people who will say naw not feeling it today.
Wow, thought this was only me. I force myself to workout 4 days a week and somedays after my ten hour shifts I'm already drained, so it's difficult to always go hard.
same this was me today last week surviving on 2 hrs of sleep, working 9 hrs i forced myself to go for my mental health (i love the endorphins man) but i know i didnt push myself hard enough when i could have under a normal day
Find your motivation. Have a goal. Arnold Schwarzenegger said it himself. If you have a goal you want to achieve badly. You’ll always find the energy and motivation to go hard and get one step closer to that goal. Good luck!
I half assed it today because it was pissing down with rain & cold, I was laying in a puddle on the concrete doing sit ups thinking how much of a pussy I had become, once I didn't even notice the shit weather.
Got to get that gravel back in my guts.
Loved the face cam! Also, I didn’t know that warm-up and failure set should look pretty much the same! Thanks!
I think it's also physically impossible for people who have started/been lifting for 3 years no matter how shitty to not have annnnny progress. All your steps are valid though to improve.
Ha yeah if you're following a good workout program, I don't see how you couldn't see results over 3 years.
search @saschahuber hahahah
Every video you post is so much worth watching. Thank you so much for taking time to share your knowledge.
This was very well done. It's clear, right to the point, and it's all very smart advice. Mr. Ethier probably assumed everyone knows this, but protein intake is also crucial. You have to have enough protein in your diet, because it's the building material of muscle.
Great information. Reducing my weight and focusing on form has made a huge difference. Progressive overload is definitely key...keep getting stronger!!!! 💪🏋️♀️
Yeh bro. Seen some of my best results in training yet, going lower in weight but really perfecting form. Actually made me enjoy training even more.
Progressive overload is the key and staying consistent
Like others have mentioned, I'd suggest looking at nutrition as well. I'd also suggest sleep. Not mentioned very often but it's fairly important. As I understand it, that's when your body does most of the repairs and tissue building. And most of us, in this electronic age, really don't get enough sleep
7:52 lmao you can't make these faces dude AHAHAH
Why making faces is killing your gains...
Kinda true tho lmao
pre-workout shake/meal helped me.
I get acidity if i have a meal even an hour before an intense workout. Any suggestions ?
Pre workouts are even worse
@@fivetimesyoo. K
The production value of this video is impressive!
This list basically also works as an analogy for being effectiveness in life as a whole.
ruclips.net/video/wXnPqZ7xEqw/видео.html
No.
@@legitsn1p3z28 Yes.
7:33 is probably the most valubale advice! I thought i had good form untill a friend said i had to much weight and now both my muscles, body and mind thanks me for having the right teqnuique
For me it's just me arms that lag. Everything else is okay and grows to proper stimulus. I do great exercises with full ROM but I just have naturally long arms that are hard to fill up
Have the exact same issue (long arm gang!). You just need more volume in the arms while continuing to recover (eat & sleep) properly. For me, for instance, I only need 1 day per week dedicated to legs & abs because they progress the fastest. That leaves 2 days for the back muscles (lower, lats, traps, middle, and rear delts) and 3 days for arms (triceps, biceps, shoulders, forearms) & chest. It might seem very unbalanced and disproportional, but splitting my workouts like this, I finally saw some proper growth in my arms.
It sucks that I can't post pictures on RUclips comments, but if you go on Reddit and search for the user KittyTerror, you'll see a post I made on r/Brogress showing a 2 year progress of what happened when I changed my routine to dedicate 3 days/week to arms & chest. My legs & back still grew proportionally too.
Same here. Long ass arms that have awsome tone but lack that mass
Long arm gang reporting in. On top I have the issue that all my muscles are super short while my bones are long. When flexing my biceps I can easily put 2 fingers between elbow joint and muscle. Even though I weigh 85 KG at 1.80m people are always telling me I should just eat more to gain some weight ;D Does not help that my bones are paper thin. Can wrap my thumb and pointer finger around my wrist with ease. Fuck genetics ^^
@@timofaust1315 Hahaha, epic. Fortunately I have nice bone structure just long ass arms. Oh and I lost my peck majior and minor as well as some shoulder muscle in an injury in the service. Then the VA messed it up more. Haha so no I have one peck and long ass arms. Plus my pecks "were" one of ky best features hahaha. Can win hahaha.
do a few sets everyday
I started working out (of course with a complete overhaul of my eating behaviors) with own body weight around 1 month ago, lost 5 kg already and several cm of belly (tho i never considered myself to be overweight, just... a belly made by marriage). Your videos are inspiring! Thanks a lot!
you MUST increase the weight
you MUST progress !!! that’s it 👌🏻
That's it! Or your body will adapt! Wont it?
I curl ez bars yes I increase it by 10lbs every 2 to 3 weeks. From 50 lbs to 100 now even if it's just 2 reps my biceps popping out
To a degree. I have trained for ten years and spent a good 2 years pushing for overload every single workout from the one before. Eventually I was just getting sore joints, and my form was getting worse and worse as I was virtually cheating the last few reps in every exercise as it was way too heavy. To be honest I barely grew. I dropped the weights back by at least 20% and used perfect controlled form making sure I could feel the muscle doing all the work and has more growth in two months then the last two years
@@joshmuz9018 progressive overload is more than just weights
It’s also sets, reps, decreased rest, it’s also time under tension and also the biggest one.
It’s not getting injured and training smart!
So sounds like you’ve find that balance now!
@@sean.momentum decreased rest?
Thanks for this video I’ve been working out for almost 6 months now & wasn’t seeing any change was thinking about stopping
Had to reduce weight recently, will try Point #3 tomorrow
This video is super helpful, thank you. I just stumbled upon your channel looking for proper form tips and have watched several videos and subscribed. Really excellent delivery, srltraight to the point with no fluf!
If you've lifted for 3 years and you dont actually see good progress, then you were not lifting anything the past 3 years, you were getting pump at the gym and leaving. And not eating enough too
Eating enough is definitely important especially getting enough protein based on your weigh and goals for muscle growth.
A lot of people don’t wanna except the fact you gotta eat big to get big..and a lot of people can’t eat when there not hungry which is pretty much force feeding yourself.
goat2x?
@@hood_nation_tv because people dont wanna get fuckin fat... its hard to be big and lean, without SARMS, steroids and all that drug shit...
@@aleksandar4756 very true ! They’re at their ideal weight but don’t wanna get fat either. But that’s why you gotta also go hard on the cardio too and ppl don’t talk about that
What a great video. It al sounds straight forward but is often forgotten in the day to day workouts.
This video is missing the most important factor - calorie surplus. I've lifted for years with minimal results until I started eating a good calorie surplus.
Most needed video on RUclips
He has broken down key points thoroughly 💯
Eat well and lift more 🔥🔥
The struggle you feel when you want to include "lifting" in your Tinder Bio, but end up not doing it because your looks say otherwise :(
cringe
@@Fabregas4CR7 Ironically the people who most often used phrases like 'cringe' are usually the cringiest people.
@@robgreen5943 cringe
@@robgreen5943 people who brag about lifting are cringe
@@LiterallyVegeta9000 facts bro
I appreciate this channel.. so much details and knowledge
Reason 6 and probably most likely: You don't eat enough. It's literally impossible to gain weight without caloric surplus. Have you ever seen a buff dude who stayed on 70 kilos since he was lifting? Probably not. Big size means big weights, which is a result of eating, everything you see at sight.
Jeremy is such a pro in making videos now ❤️❤️❤️😘
That’s exactly what I was looking for! Love the idea of adding an extra rep to sets week by week. Thanks man
Great video Jeremy, a good reality check for some of us
For me (a competitive athlete) this Video is like breath to stay alive.
But I know for many people this is very helpful
Thank you for sharing “Jeremy Ethier” Enjoy your Vlogs & Videos 👍
Yesss!! Finally what I’ve been waiting for
This video for some reason leaves a convincing impression, but in reality it's the same like every other video on this topic.
I really appreciate the information you shared in this video!
Damn jere got so big, and I knew he would. I remember when he had 5 videos and 80k subs, quality of those videos still stand today
So glad you're one of those who put real science-based information out there. In the same vein of Athlean-X and Jeff Nippard.
Wow your hairdresser is a master he did exactly 100% the same cut for 3 years !
After watching your videos I’ve been looking all day in how to get downloadable files on nutrients for foods to pivot and mess with. Love the scientific approach!
Most of the time its because you’re not getting enough calories
Yes that is so true, I though I was eating a good amount of cals until I started tracking lol
I’m on a deficit to lose fat; how do I gain muscle at the same time?
@@melatonin12 just eat a high protein diet with little to no fat content and increase your workout intensity ;)
More great knowledge Jeremy sometimes we forget to go back to the basics and things that really work instead we stay in the same rep ranges and sets
thanks
Reason 3 "Overload" is really tricky. I have observed on myself that my form just worsens to compensate for more reps. You HAVE to gain weight/build muscle for overloading to work.
EDIT: this is exactly what he says in reason 4 ^^
Definitely works by overloading even if it's just curling by 1 rep it makes a different I can do 3 the next workout I'm that much stronger and proud
Yo I always see people say that a video was uploaded exactly when they were having the problem, and it’s finally happened to me! I just started working out after getting into the habit of eating right. My workouts already started getting lazy but this video helps me realize what I need to do. Thanks Jeremy!
I get a bit nervous working out my lower back, i've had past issues but the idea of working out near failure, might not be a great idea.
Any tips or suggestions to help me out here?
Just discovered this channel thanks to this video. That's such an amazing work !
Yeah he has awesome videos!
I’ve been the same weight for 3 years lol, it’s really hard to put on weight when you’re running a lot 😭 5’8 and 132 consistently
I'm 5'9 and 170 and I still appear skinny lol just got into lifting though
Well, you cannot cheat the physics, either you eat more calories than you "burn" and you gain, or you eat less and you don't gain, it's simple rule, but not necessarily easy to achieve
@@Kanikacyst definitely. I’m aware that I actually under eat. Still something I’m working on 💯
Great inforrmation and breakdown. Not only now noticing I'm making one or two mistakes but understanding why.
I think beginners should always train to failure, because they don't know what intensity is. I always tend to over due it myself. But I have past experience.
Wrong. I think everyone BUT beginners should train to failure. Beginners will make gains anyways. But if they train too hard, the pain will be too demotivating for them, or they compensate good form for intensity. When you learn your recovery rate, you can start training hard. How hard? Harder than last time. Are you recovering fast enough? Than do one more rep than last time. Do more weight than last time. Go to failure, or if you have a spotter: go beyond failure. As long as you arent feeling sore the next day of training the same muscle group, you can train harder.
Depends greatly on the exercise.
Harder than last time. Because coach Greg says so and he’s a beast
I always push till my hands or legs wont give me 1 more. I don't really have an estimate. I train alone so I still have to be careful...
the 1-2 rep in reserve is a safe and methodical way to training without risking injury or safety. Do you use it?
@@sean.momentum yeah i do. Especially for bench since has too high of a risk alone so i have to.
@@spycozelot nice work! Me too .. unless you’re pushing PRs going from RPE 7-9 is still going to make great progress
@@sean.momentum agreed, just need to know which weight is best and like he said always try pushing slightly more every week.
I'm really so happy that I found your channel because all I want to learn, you already discussed it thankyou so much!!!
I think my test is just low 😑 thinking of going to the doctors to get tested if I can’t find anywhere online to buy it lol
I love how this dude comes and hits us with the science! 💪
As a BWS member, I can attest that Jeremy's statement that the BWS Beginner Shred program is "a step-by-step program that does all of this for you by showing you how to train and how to eat" is 100% accurate. The program is reasonably priced and you get REAL VALUE for money when you purchase it. Jeremy and BWS Team, thank you again for another great video.
@King Leopold No, I received no compensation for that comment and would refuse it if it was offered.
@King Leopold why what? Why does his program work? Because it is science based and not fad based. Why wouldn't I accept money? Not my thing.
@King Leopold ha! I have no privilege. Ha!
@King Leopold have a great day! All the best.
@King Leopold got it as soon as I was eligible! You too!
Nice comprehensive overview.
nah bro u just have to hop on the trembolone sandwiches only this works bro trust me bro i only do chin ups and chest flies and i look as big as serge nubret bro
Underrated comment
Great content. I like science behind everything. I signed up for one of your workout plans 👍🏻
I'm around a bf of 17-18 percent with total 4 years of lifting experience. I looked buffed in clothes but not much without them. But I'm somewhat okay with this
If you live up North where it's cold af, it's better to look great in clothes 8 months of the year and OK shirtless for the remaining 4 months than to look great for only 4 months and look skinny for the remaining 8 months.
@@18pluskiddo bulking all year and cutting 8 weeks before July, perfect scenario!!!
Dude ur my fav, u have helped me out so much thank u Jeremy 🙏🏼 let’s get these gains everybodyyyyy
I'm a power lifter and I'm lean , 210 pounds and 5'9 I look much slimmer than what I weight. People always give me looks because of the weight I'm lifting looking half their size💀 doesn't bother me .
YOU DROPPED THIS 👑 KING
God damn bro you must be built like Mike Tyson 😂
Very good video, thanks! For me it was nutrition. I simply ate an insufficient amount of protein. With one of your videos I changed that. Thx!
Only fitness youtuber to photoshop themselves smaller. Props
Guess you haven't seen Jeff. Smh.
Jeremy, top notch as always brother
You missed the most important part: eat enough! You cannot build muscles of just salads and carrots.
he said "training"
He says that at the end
This the biggest part!
What if your already bulked up
@@DJBEANZzROADTO1K then u better make sure its on point or youll lose gains
your videos are great bro, such an inspiration. keep it up!
Yo this is me. Perfect timing for this video.
Also GET REST. Minimum 8 hours of sleep a night. Sleep makes a huge deal in process of recovery (and growth). Also how much you can output the following days. The average person sleeps around 6 hours or so. But the suggested amount is 8.
And what happens when you have been training consistently for multiple years, take everything serious, follow programs made by people like you and jeff nippard, count every single kcal that goes into my mouth, and i still can't break through a level of development that many would not even consider to be intermediate yet? at this point i think i have low T
Truth is without good genes it wont Look good And wont grow
Getting test levels checked is not that difficult. I did too because I was in a similar boat and they were fine. Afterwards I realized the issue must lie somewhere else and it turns out most of it was mindset and effort related. I've now gained more muscle while recomping to a ~8lbs lower bodyweight than I built in the previous 2 years, because I didn't cut as hard, didn't redue volume at all and chased progressive overload despite the caloric deficit. I had also improved exercise technique a lot, especially the mind muscle connection and learned which exercises do work for me and which do not.
Also, it might help to try out different and sometimes crazy things. So if all you've done is cookie-cutter things, do something else. Try training 7 times per week. Try extremely low or high volumes. Try super high frequencies.
Lastly, you mention tracking kcal, but are you also gaining? If so and you're not building muscle/getting stronger, then it's 99% test or effort/overload related. You also did not mention sleep or stress so that might be another thing that could be the cause.
Body dysmorphia???
Or use some test and tren:(
you need to reevaluate ur training significantly if this is the case lmao
@@Nickkhan802 thanks dude, this is the first time i ever thought about that, you are very smart and insightful
Reallly needed this video I have been training 6 days a week not just progress
Have you seen more progress since seeing this video?