The 3 WORST Workout Routine Mistakes (GAIN KILLERS!)
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- Опубликовано: 5 авг 2024
- How many workout routines have you tried? 1? 5? 10? More? But are you again and again left dissatisfied because you see no results from any of these workout routines? Well listen up, because I’m going to show you 3 “gain killers” that your workout routines at the gym are likely guilty of, which causes you to see no muscle growth after, no matter how hard you workout. I’ll also show you how to fix each of these mistakes.
One of the most common gain killers I see is called “HADD”: “Hypertrophic Attention Deficit Disorder.” People who have “HADD” Switch up their exercises too often and have no long-term focus. Here’s the truth: guys who do the same, boring exercises over and over, do them well, and get stronger on them, simply build more muscle than guys who “switch it up” for whatever reason. Why? Well, it’s well known that new exercises cause the most muscle damage, but after a while, you adapt and less damage occurs. So while you may feel a lot more soreness from these “random workouts”, they actually don’t provide as much growth as sticking to the same set exercises and focusing on progressing those with more weight and/or reps over time.
What does this mean for your workout routines? Well, it means that you likely need to do an exercise consistently for at least 2-3 weeks before you can start to really get the best growth possible out of it. In addition, during your workout, at a minimum you should be recording the exercise, sets, reps, and weight that you are using. It’s also a good idea to write down your effort on each set and the settings that you are using on a machine or cable or any modifications you may have made. This allows you to control as many variables as possible such that you can more accurately determine if you actually made progress or not. It also serves as a plan of attack for your next workout.
Gain Killer 2 for workout routines at the gym: “Junk Volume:” Doing more sets than you should do in a single session, rather than doing just enough to maximize growth. But how do you know your limit? Based on the current evidence, as long as sets are being performed to or near failure it seems that the limit is around 10 sets per muscle per workout. This is highly variable, but does suggest that if you greatly exceed this theoretical limit by regularly doing 15-20+ sets for a muscle group in one session, then you are probably doing more harm than good. A practical solution is to distribute that volume into more than one session per week.
Gain killer #3; redundant exercises. If you only have a certain amount of productive sets you can do per workout, then you want to make sure you’re getting the most bang for your buck. Most people workout consistently but see no results because they make the wrong exercise choices for these sets; in other words: they do exercises that do pretty much the exact same thing but just have different names. For example, take these two sample chest workouts. In workout A you do 3 sets of bench press, flat dumbbell press, and a flat machine press. In workout B you do 3 sets of bench press, 3 sets of an incline dumbbell press, and 3 sets of a cable fly. Which one do you think would be a better use of 9 sets?
Well, if you look at workout A, you are actually performing pretty much the same 1 exercise for all 9 sets. Whereas in workout B, you’re working several different parts of the chest with exercises that have varied angles and different resistance profiles. So for the same amount of work, you’d be able to provide much more stimulus to your chest with workout B, and as a result get more gains out of those 9 sets. Meaning, that for your overall workout routine, just think carefully about the chosen exercises you’re using for each muscle. Make sure you include exercises that are biomechanically different and challenge the muscle at different angles and ranges of motion. By doing so, you’ll be able to get more stimulus and more gains for the same amount of work.
Observing no muscle growth after your workout is a sign that you could be doing something wrong. Overall, if you’re going to spend time and effort doing your workouts, it would be in your best interest to ensure that you’re getting the most out of it. What I went through in this video are just a few ways you can do just that. But for a complete, step-by-step science-based program that shows you exactly how to train and how to eat week after week such that with the effort you put in, you’re maximizing the gains you make and fat you lose, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
builtwithscience.com/your-pot...
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What "gain killers" have you been guilty of? Comment below! Hope you enjoyed this one - here's the written article for those interested: builtwithscience.com/gain-killers-workout-routine/ . Cheers!
how to fix knock knees?
how to fix knock knees?
If I work on getting stronger I dont feel like I'm working out my muscle compare to lifting 75% heavy in weights ???
Junk volume before joining bws. I used to do 8 exercises with 4 or 5 sets 4 days a week. It felt pointless even though I was putting in a lot of effort. Plan of attack is key and I screwed up
What program do you use for video editing? It looks great 👍
1. No long term plan (HADD = Hypertrophic attention deficit disorder)
2. Junk volume (doing more sets than you should in a session)
3. Redundant exercises (doing different exercises that target the same body part)
Thank u!!!
Whoever photoshops your body for the thumbnails deserves an award.
No way really that's funny! Keen eye you got their!💪👍
Could you please give measurenents such as weight, size etc in metric as well as the old imperial system?
The internet is global, and the only countries in the entire world which still use the obsolete imperial system of measurement are Liberia, Myanmar and the USA!
It's time these countries caught up!
Thanks. ☺
@@ericoppel5698 he’s an American so he’s going to use American measurements
@@walternelson6258 Stating the obvious.
You would think though that he would try to appeal also to the much wider global audience, and not just the last three backward countries in the world. :-(
@@ericoppel5698 the “backwards countries” are some of the most advanced lol
Plot twist: Jeremy has an identical twin brother who doesn't work out for the sole purpose of making these thumbnails
Hahahahahahaha
plot twist memes are boring
@@FireJach Depends whether how good the twist is tbh
@@randomdude6290 yah and this one blew me away
@@FireJach FireJach comments are boring
Jeremy: "3 Sneaky Gain Killers"
Jeff: "THIRTY DEVIOUS HABITS KILLING YOUR GAINS"
0:58 LOL the sound effects with the chest pats are hilarious.
Out of the 100's of workout channels out there. There are only a handful that are worth watching. You Sir, are one of those channels. Thank you!
The only other ones I watch are Scott Herman for proper form per exercise, More Plates More Dates for some commentary/info on pharmacology, and Hybrid Calisthenics for motivation and spiritual fitness.
Check out The Bioneer also.
Loving the little skits Jeremy does in these 😂
I see you everywhere Doc ☺️
Yeah!! I see him everywhere too, just like 'Just some guy without a mustache'
Jeremy is getting funnier over time. Good stuff.
I love that you incorporate humor in your videos. This does not only inform, it also entertains. 🔥👍💪
Summary
1st. 0:22 H.A.D.D - Hypertrophic Attention Deficit Disorder - switching out your exercises too often, with no long-term focus.
2nd. 4:11 Junk Volume - Doing more sets than you should in a single session.
3rd. 6:15 Redundant Exercises - Avoid doing the same exercises over and over again.
Thank you
Always appreciated the summarized time-stamps. Thx yo
I’ve been doing the same (dumbbell only) routine for over 6 months. Not only am I gaining strength in every set, I don’t fret about what I’m going to do. The only thing I “worry about” is improving my form.
Banger video man! Noticed that I do some of these mistakes, really need to be more structured with what I do to get to where I wanna be🙏🏾
big thank you, Jeremy. i’m making promising results bc of the education you spew every week!
started writing down lbs, sets and reps months ago to track progress since the last time you mentioned it! i do it in between sets instead of aimlessly scrolling on my phone. helps you stay focused in that growth mindset. it’s nice to look back and see the (+5lbs) here and there. slow progress over time, but big gains in the end!!
This is so informative and easy to understand. No need for loud and noisy "music", and no exaggerated movements, just pure graspable information. You, sir, just gained a subscriber.
Great sound effect edits, they actually made me laugh, they aren’t annoyingly
Overused.
I am a woman and your videos have helped me so much! so entertaining and informative, keep up the great work.
I love how you include good humour in your very informative video, just love it❤️
The first point of following a consistent program w/ planned progressions instead of constantly changing the routine is key in making steady progress. Definitely one of the least understood points! 👍
Thanks for posting this. Last week I was thinking I need to change my routine, but now I see that I do not and just need to add reps and or more weight. This is why this is a go to channel when I need some questions answered and can get a straight forward answer without all the ego.
I learned for my self to change my work out when I benched all the time and don't go past 215 but started benching dumbbells now the whole work out started with 75 and 80 doing 2breps to 7
You make it so much easier to understand! Thank you so much
These videos are straightforward and backed by science. Good job!
Eat big to get big! If you want to get proper gains, you have to eat a lot, and that's the most important thing to do. Training is important but there are no real gains without proper diet. I realized that after I started following my first meal plan. I found it online, dietarize iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!!
True
Wise words
So true. I actually started working out less. Less reps, less sets. Cause I was working so much so I didn't have time. My workouts were really short, right before work. But I was eating more healthy, nutritious food. Also working at chipotle helps lol. I read somewhere muscle building is 20% in the gym and 80% in the kitchen.
@@NhemLee its more like 50/50 u need to do both properly
@@NhemLee Yeah, it's not good to stay in gym for 2-3 hours like I used to do once hahah
Keep grinding Jeremy!! Love seeing the Sunday videos👏🏻👏🏻
Damn jermey speaking mad facts in this video. That comparison between varying work outs versus a non varying workout what just bliss of knowledge. Simple but difficult to put out there facts, that’s why this guy is the goat
The workout tracking part of this video was absolutely spot on 👏🏼
Getting knowledge along the cool skits, love it man
Really good video. I made all these mistakes back in the day. Wish this advice was available when I was in my 20s.
Ok, now I understand what I was doing wrong. Thank you so much for this video. I needed this type of information. You are simply the best.
this is good general advice. having a plan and logging progress is key. I do super high volume over 20 sets per muscle group but it's something I've worked up to over years so I agree that overall volume is individual so you shouldn't always copy your fav youtubers high volume workout unless you've worked with similar volume over a long period of time
Needed this video!! Thank you!
Hillarious and entertaining stuff! And great work!
Excellent video and information. Thank you!
Thank you Jeremy. Good pointers here.
Useful as always, thanks man
That's some high quality content right there👍
George is this Ivan?, you and Vish never told me he was THAT of a big deal. Much love, well done. Love the hustle.
This is essentially why I started the program 8 weeks ago. It is great and I highly recommend it to anybody.
Really enjoying your vids man.
Bro i follow you always when i do my workouts ♥️. your scientific workout is very good 😍i always like it and follow it ♥️ .
Always perfect videos ! thank you for sharing good informations
Well Done Bro 💪
i learn so much from your channel. thank you so much my guy 😎
Great video.
I love the transcript in the video.
wow i do all of these mistakes . going to make a long term plan now ! very informative video.
Great video Jeremy thank you
Enough with the science, we need more brojeremy advices!
Great video as always ;)
Hahaha no one can put humour in an informative and in thumbnail better than Jeremy 😂😂
Thanks for info!
Hey Jeremy, can you do a video on ‘exercise headache’? I am experiencing those recently when I do back squats or bench press or deadlift. Very annoying and I am sure there are more out there like me who would need guidance to overcome those and keep pushing
Thanks a bunch
Editing game is A++++ right now
I love your videos, man
The squeaky sound effects help me better understand scientific concepts :)
…Super info as usual…thx so much…great site…
Thank you for the tips now I know what I’ve been doing wrong
love you, Jeremy
Very informative!!
I honestly thought the thumbnail was some kind of Star Wars reference X'D
Great, thanks!
I'm really glad the threshold for junk volume seems to be somewhere around >10 sets for most people. I was worried you'd say 5 sets 😂 I love high intensity medium/high volume workouts
This is true. I just started calf raises on a ledge, and suddenly super sore.
A set of a new exercise should be counted as 2 sets of a familiar exercise when calculating junk volume.
Many trainers switch execises often to keep clients sore so they think they are getting what they pay for.
I really like ur videos 😊❤. Much love,, I'm watching you from Egypt 🇪🇬❤
I dont know if I fully agree with the first tip, in my experience it has been diff, but none the less its science based so whatever, other than that, third tips is amazing!!! seriously, thanks for that!!!!
Great info bro
Thanks alot for this
Pleace some tips for pous pull leg
well thanks to your videos I made my routine though it still changed when I notice 1 muscle is developing faster than others since I want an even muscle growth that looks great. haven't really changed just another set of the day just gets more and that set is less for the weeks. as in I did squats 4 times a week now it's 2 times a week and biceps-focused workout took its place making it 4 times a week.
🔥 Usefull info. Thanks 👍😊
Greattt video 🫡
Nice explanation bro👍👍love from India👌
Thanks so much for all of your quality videos... I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm). I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray)?
Can someone help me?
The thumbnail is me before and after a workout
Bravo Jeremy!
Been a big advocate of Jeff Nippard but must say that these data-backed videos are better structured - with easier call to actions. Great work. Interested to know where you've learnt all you have Jeremy?
Bro the thumbnail killed me 🤣
That shirt is just too legendary
For the third gains killer, what would you suggest for people doing calisthenics, since most of their exercises are progressions of similar workouts?
gotta give it to the man, he has a great team. and the contents have been very informative and eye opening. thank you sir! keep up the good work
Good advice
Can you please show us a how to for the chest supported rows from your "the best science based back workout" video.
Please make a video about weight training for weight loss and how to stay lean. I started weight training and I see big improvements in my body composition however my biggest fear is not being lean in the end. I really don’t want big muscles at all but I do want to be strong. I don’t care for being a body builder if anything I’d rather be more on the calisthenics side of things. I just want to know know how heavy or light should my weights be. How many reps for lean build. And how often a week should I train for lean. And what are the things that causes big muscles to avoid?
Hey Jeremy I really appreciate your efforts but I have a request can you do a hybrid split of pull & push combined with upper body and lower body I find this split to suits my lifestyle the best and I’m struggling finding anything about it
Lol, your point is ON POINT. SPEAK. MAN.
I was watching this vid and thinking... An app for routine, set tracking, training volume and so on would help stay on track. Throw in some of your guides and it would be golden :)
Builtwithscience
The greatest Thumbnail i ever seen 😂😂
I always thought it was better to keep the muscles guessing by switching it up...
Thanks!
all videos are 10/10
Sound effects were done well ahaha
Jeremies favorite saying: get the most bang for your buck
I enjoyed the intro 😂😂😂
Please make a fitness app!! I want to follow your program but it’s kind of hard without an app
Make a video on :::I wish I knew this things when I started gyming
Guess what, today I measured my weight and lost weight again, when im trying to gain. And then this appears. Relevance is too damn precise
no cap the highlighted papers made me think u holding mini lightsabers 🤣🤞
I looked at your training program in BWS; does it include a printable training journal that I can take to the gym and fill out as I complete the workouts? Its too bad you cannot ask questions about the program on the BWS website.
Can’t believe I used 4-5 different chest and back exercises earlier in college, probably why my upper body developed way more than my arms lmaooo
Lmao I been doing these things just by instinct after months of not getting good results. Especially the last one, after realizing the workout routine that the gym coach gave me feel like bullshit ( he told me to do the flat bench press and then the flat dumbbell over and over) I'm happy to know I won't be wasting my time anymore
I focus on two parts of my muscle, legs and chest in a day, I always switch it up. I do four sets of each machine, all working different parts, and my footwork for my legs are different. So would you say I should still change it up or nah?
I tried to chase social media physique the biggest mistake
I never tried to focus on behind the scenes of those physique
you forgot the PEDs and photoshop
Other fitness youtubers would photoshop themselves to look bigger, Jeremy is probably the only one who would make himself look smaller 😂
Damn you on his pp dawg
@@theslingnslashr1225 why are you like this
Jeremy has great advice followed by research to back it all up and has one of the best fitness channels out there but I cant get over how his body didnt improve in last few years not to mention that he isnt holding much muscle mass you would think that someone with this much knowledge would look better after so many years of training. Props to him for being natural but almost for everyone out there your natural limit is beyond this for sure
@@pauldjete7108 it all depends on genetics..
@@pauldjete7108 i don't think he's working out for body building tho
In my current workout plan I have some workouts that I do 15 reps of 4 sets, should I make it 13 instead to avoid junk volume or should I decrease the sets to 3 instead??