15 Idiotic Muscle Building Mistakes (AVOID THESE!)
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- Опубликовано: 24 июл 2024
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15 Muscle Building Mistakes To Avoid: In today's video we're going over a very important checklist of bodybuilding mistakes you need to steer clear of if you want to build muscle as efficiently as possible. If you simply take the time to watch this through and apply all of these muscle gain tips to your hypertrophy workouts, it truly could make a very significant difference to your bottom line muscle growth and strength gains. There's so much misleading workout advice out there nowadays both in RUclips fitness and social media to where most bodybuilding beginners have been led completely off course. The training advice in this video will help bring you back to the basics so you can focus in on the things that truly matter for gaining muscle and eliminate the inessentials. 
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What’s your opinion on creatine cycling ?
Is there research that backs it as being more beneficial than simply taking a serving everyday with a break ?
I got the free custom plan. There are lot of exercises per workout. Keeping in mind your comments on fatigue, how long should each workout take (warmup, all sets, pyramids, and all)?
I have a question: could you keep progressive overloading with the same exercise, for instance, I do pushups for horizontal push
Hey bro I got my program a couple months ago, I'm sticking to it! I'm happy to tell you I have lost 41 lbs so far!
I send my information twice but you did not answer ?!😔
Urinating all over yourself DOES directly lead to muscle growth. Anyone disagreeing hasn't been paying attention to the literature.
This exactly. Sean doesn't know what the fuck he's talking about, yet again. 🙄
Feel the buuuurrn
You must be the guy who created my smart scale. Every time I urinate, it tells me I build muscles
Are you taking the piss ?
Urinating all over your pants is killing your gains
00:40 01. Chasing the pump
01:45 02. Chasing fatigue
02:35 03. Relying on soreness
04:45 04. Insufficient training effort
06:00 05. Not tracking your workouts
08:00 06. Excessive workout variation
09:45 07. Choosing the wrong lifts
11:15 08. Unequal body part focus
12:40 09. Unstable exercises
13:30 10. EGO LIFTING
14:45 11. Excessively strict form
15:38 12. High rep focus
16:35 13. Short rest times
17:50 14. Cardio before lifting
18:20 15. Copying enhanced lifters
We all gonna make it 💪
Peace ✌❤
Thanks for likes guys !
Thank you
Thank you
Thanks a lot !
This one is definitely gonna make it.
Thank you
My biggest workout mistake was overdoing it. I did 100 pushups, 100 sit-ups, 100 squats, and a 10-kilometer run every day. I worked out so hard that all the hair on my head fell out, and I'm so strong now that life is just boring to me. I no longer find any goals I can't accomplish, and whenever anyone challenges me to a fight it's over in one punch.
xd
Bro thinks he is an anime protagonist
All that just to get shot by a nigga with wicks
bro is saitama😭😭😭
Best comment I've ever seen tbh LMAOOOO
In an industry plagued with scams and CLICKBAIT this guy is honest and straight up, rare these days. Thank you Sean
This pretty much covers most of the biggest mistakes out there. Great video as always!
Put your shirt on
I love the love Mario shows you on every video. Kinda supportive companionship I’m patiently waiting on🤞🏾
Mário and Sean, the ones who go directly into what really matters ! Thank you guys !
Haha two real natural lifters together
🙌🙌🙌🙌
A couple of months ago I left a troll comment but I come around and realize you give solid advice.
And yeah, I stopped doing the silly abs exercises and dedicated the extra time to more sets.
Keep up the good work! 💪
No. I do what I want.
No I do what I want
A troll who turned themselves around? Awesome.
Well done Mr. Troll . Welcome on the positive side 😀 stay strong. CoachT, Denmark
@@thomashald6750 no one cares who you are coach T in denmark... grown man.
As someone who's been going to gyms (for my health, not my appearance) for 40+ years, I can say this is one of the most sensible videos on muscle gain I've seen. There's so much nonsense, mainly arising from a desire to present something new in order to stop clients from becoming bored, that this video is a breath of fresh air. As a well-muscled and lean man in my mid-60s, I can say that the advice here is ideal for lifelong health and fitness. I've avoided all the trends - and the inevitably injuries they inflict - which is why I still go to the gym every day while most of those I've seen over the years have long ago given up.
If appearance doesnt change from training it also means that health benefits are muted....unless its just an issue of high BF. Building muscle mass and strength boosts health by positively affecting insulin sensitivity, metabolism and good hormones etetec...when people say I exercise for health not appearance I always have issue with that...the act of exercising has minor benefits when compared to visible significant physical and appearance changes to your body... if you are training with intensity and eating well your body will change whether or not that was your goal
I took that to mean the appearance wasn't his primary goal, not that it didn't change.
he is mid 60s I think he can do what he wants at this point but cardiovascular exercises and stretching is probably best at that point with some weights included here and there
@@kawasakizx10rr-trackbikeco85
@@snorman1911yes I thought that was obvious from what he stated…I suppose not everyone has the capacity to comprehend…oh well…at least they typed an entire book for their thoughts 😂
The principles you layout in some of these tips have become my new “basics” for working out.
44 years old and making progress naturally takes patience and hard work, for sure. Thanks Sean, crushing it
"Kneeling, iso-lateral, paused, cable-fly, drop set, super setted with a clapping bosu ball push up" with his deadpan delivery took me all the way the f out 🤣.
Same Lmfaooo
Legend says that's the exercise Goku did to become Super Saiyan 😂😂
That one made me laugh out loud 😂
You guys are laughing but that’s exactly how I got jacked.
"Idiotic" was indeed an attention grabber, and you definitely got me here because of it. Well played.
Next week' video: "How to stop looking like a dumbass in the gym"
Sean: you got me but how’d you know?
You: I follow Josh Otusanya Meheheheh
@@sandorclegane8164 I'd click so fast you have no idea 😭
@@Apophis.004 love this 😂😂😂
Yeah, i dont mind to be baited into good content
Probably the most straight forward, no bs, gym tip video out there. 👍🏻🤘🏻
I’m guilty of trying to perfect form. I fear getting injured but shall push myself more, thanks for this!
I keep on returning to this video every month to keep up with my body building journey and fix any mistakes I’m doing…sean is helping me heavy 👏🏻
How’s it going for you bro? I’m just starting so I’m new to this
Good choice. This is the sort of video that I consider evergreen content. It is very timeless.
Let’s get it! Time to do it right this time!
@@kenpachig1395 sorry for the late reply bro but its been great! Especially that i love working out before I started bodybuilding so I’m having fun how is it for you bro ??
Bro. Way better forms of information out there. ruclips.net/video/WKkMhl6JmaM/видео.html
Two of the biggest mistakes are lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from NextLevel Diet iirc). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3500 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
Did u have your carbs or keep them low?
Cbum eats just 1800 calories per day
@IMPERIA the last tip of the video is for you my dude
@@maciellz 🥲
@@maciellz nice one😂🤣
As somebody new to going to the gym I found this very helpful in correcting/preventing habits from being formed. Great video.
Agreed. Great advice here. My only caveat would be to add that strength increase is not necessarily an indicator of muscle growth. Especially for beginners or de-trained lifters, a great deal of the increase is neuromuscular adaptation. Conversely, lower strength doesn’t necessarily mean muscle loss. We’re often just weaker on certain days for various reasons. I like your videos!
Kneeling, isolateral paused cablefly drop-set, supersetted with a clapping bosu ball pushup video when? We need this content, Sean.
I do those all the time! But I take it one step further and add a weighted butt plug into the equation! Bruh, you gotta try it!
I love your no bs approach to fitness, while still having an empathy that actually cares for people to know the truth on the fibrous level.
Great video! I was lucky to learn a lot of these in 97 when I started. But guilty on a few still! Slow and perfect form. Coming back from a hiatus and injury. This 15 was exactly the fresh start reminder I needed! Thanks
Mr. Sean Nalewanyj You are a great example on what can be achieved Naturally. I will use You as an example for my Training clients in the Future.
Such great advice! Appreciate the great video brother! 2 years to the date into my hypertrophy training, lots of ups and downs but we keep pushing (literally).
Hey man I’m a few months into my journey I weighed 340 before I weigh 270 now and I’ve been fortunate enough to find you I look forward to being as big as possible . You’re videos excite me with such cool perspectives and incite I would’ve never would’ve known without you . Love your videos man thank you!! 🙏🏽
Keep grinding, I was at 300lbs last June I’m currently 212lbs.
@@gymboundduelistygo2569 stories like yours and just seeing the transformation that happens made know it possible for anyone . And plus I come from a pretty rough past… a lot of regrets but working out helps me rise above it 🔥 focus on what’s important !
Good for both of you guys
You're better off watching Jeff Cavalier at Athlean X imo
Any updates?
Thanks, you are brutally honest on the way people should work out. Those big guys on you tube are misleading people a lot everyone each on a specific work out routine.
I really appreciate these video and have to say. Even though I am a retired army infantry veteran and consider myself sort of a fitness guru (I trained soldiers for 15 years). But this channel helped me to get a much better understanding. Out of thousands of fitness influencers, I consider Sean to be the most honest and helpful. Thank you sir 👍🏻
82nd Airborne Division Vet here. Just want to send out a "Hello" to my Brother In Arms.
All The Way, my Brother!
@@georgewilkie3580 I was waiting for someone to say something gay like “Hooah” 😂. I absolute hated jumping. More and more each time 😉
When I do squats I get an awesome knee and lower back pump. Soon, I'll have massive knees and a ripped lower back.
Yes, i love when my knee muscles get pumped up. Knee day is my favorite
😆
Switch it up with jerking deadlifts once in a while to really work that low back.
Lmfao nooooo
@@alexanderharris539 lmao
Number 13 really hit home for me. I was always taught that you need to keep moving in order to maximize muscle growth and if you let yourself recover too much (I was told specifically anything over 2 minutes) then the first set you did was null and void and you have to start all over on breaking the muscle down. Lately I've been letting myself rest longer and I feel much better about my recovery and overall effort that I am putting out in the gym. Thanks for the tips as always, Sean.
LOL, I'm almost 62 and I rest about 10 minutes between my heavy deadlifts and 5 to 10 minutes between other ,exercises. Of course I workout outside at home in Florida and don't have to hurry because someone wants my bench or weights. The 2 minute crap is what someone else came up with.
@@freedomring4813 Well of you're lifting heavy the advice has sideways been to take long breaks in between. But I'm curious, at 62, how much you deadlifting?
Yeah and at my gym the guys always tell me why are you resting so much ( 3 mins on normal stuff and 5 on compounds )
And they rest like 30 seconds or 1 minute on db bench press and do 2 reps on their own since they are too exhausted for their previous set and have their spotter do some forced reps for them
Like bruh....
Yep same here,if I go heavy I make sure I get plenty of rest to make it on my next set.I don't rush my workouts like I used to.
Hey just wanted to tell you that Plz read everything btw Jehovah and his son Jesus Christ love you so much that God would send his one and only son Jesus Christ to die on the cross for our sins and rose from the dead 3 days later Get a relationship with God and Jesus and confess for your sins and Live for Christ and not the world and allow God and Jesus into your hearts. God and Jesus are trying to save you from going to hell.
HELL IS NOT A JOKE. Jehovah and Jesus are all of our Gods and Lords and Saviors✝️✝️✝️✝️SPREAD THE WORD✝️✝️✝️✝️✝️✝️✝️Pray to Jehovah and his son Jesus Christ get saved today ✝️✝️✝️✝️✝️✝️
Such an underrated of the bigger channel giving amazing gym advice! Props for always speaking the truth and not anything for clicks and views
That’s because @Athlean_X has the market cornered. Good channel and all, but there are better options out there on RUclips.
This is fantastic thanks, I've always trained this way without overthinking it too much, having too much variety, making sure I stay in a good rep range, and with intensity. I've gained muscle pretty steadily over the past few years, and dropped my body fat to around 10%, and yet I've still felt unnerved and insecure by watching others fitness videos on RUclips, worrying I was missing something.
This no BS video is reassuring and refreshing to see, so thanks again.
I’ve been working out for about of year and have made pretty fair progress, but lately I have reached a plateau and have seen much progress over the last couple months. This video has re-informed me on a lot of concepts I lost focus of from my initial start. Great video with honesty and true knowledge. Thank you man.
Thats a good point. I just restarted lifting a month ago. I’ll have to revisit this video myself to reassess
How has it gone since?
@@thebigcapitalism9826 your picture looks wild 💀
As a new lifter starting April this year, this is invaluable information. I’ve learned a lot of this over the last 8 months as I’m addicted to learning and doing things correct and efficiently, and I follow a lot of these tips. It’s a shame people don’t take 10-20 minutes of their day to come to RUclips and learn the right informers from legit people.
I’m starting this month. How’s your progress going bro
Great video. Thank you for clearing things up.
fantastic advice, thanks very much. Time to focus more on tracking my progress. Really helpful.
I feel like "Mechanical tension is the primary driver of hypotrophy" is for you what "Mitochondria is the powerhouse of the cell" for ChubbyEmu 😂 Thanks for the video!
I am a beginner and this is very helpful for someone like me. As I am already making a few mistakes 2 months in. Thank you. I appreciate the time it took to make this video for people out there like me who do not know any better.
Awesome video! Love your work! I have a sidenote though. On mistake number 9 you talk about creating instability. While of course you are right that it reduces the "gains" you could had mentioned that creating instability has other benefits during a workout, like recruiting stabilizers and improving them. Progressive instability training with low weights or bands is very helpful for the elderly and for people recovering from injuries. Of course it is also very helpful for any person working many hours that cannot support a gym lifestyle.
I have been making fewer mistakes than I feared, but I have definitely been doing some of them. Thanks for pointing them out 😅
I definitely think the biggest issue I struggle with right now in training is understanding anatomy and knowing what movements would target each muscle. It's difficult to find good information on this. I'd like to see more content like this, Sean. For instance, showing a movement, but also showing the underlying anatomy and mechanics of the muscle/muscle groups behind the movement.
Go check out athlean-x, i think he has a video on the atonomy of every muscle
@@adrianmercanzini6174 Athlean X is the king of bs clickbait fitness videos, I would steer clear of him if you want straight forward information
Play around with it. Get into alot of stretching.
@@ericosborne4122 Not really, he is just a king of fake weights. Other than that, his anatomy and physio videos are green. Only his powerlifting videos should be avoided.
@@adrianmercanzini6174 athlean x 🤣🤣🤣 he is biased
I love everything this guy has to say. He make s me feel smart. I do almost everything he says with the exception of recording my weight and explanation convinced me. It will b my new practice
Great video, thanks bud!👍🏻
I've been feeling that my workouts haven't been as hard as before but a lot of this has helped me out since I used to chase fatigue a lot. This has helped a lot
I used your training plan and I’m am seeing huge gains in the 11th week. Started doing 175 3x7 squats and now I’m doing 245 for the same sets!!! Thanks a ton for the help!!!🙏🙏👍
Lbs or kg ?
@@ankitthakur6618 definitely lbs
How it is it going?
Awesome growth! Keep it up!
@@ankitthakur6618 ya lbs haha kg would be nuts
I will honestly say that you are in the top 2-5 of the accurate information and logics when it comes to RUclips influencers or fitness instructor
Thank you so much for your content! I am very new to weight training and these videos have helped clear so many doubts and given me so much info to work with!
Pretty great advice! For me when I was starting…to break it down simply, Choose a compound movement for each muscle group and always do those 2 times a week. The other exercises you do within the same muscle group should be 3-5 more and those can be whatever you like. Once you gain more mind to muscle connection as you go. You can develop your own routine by feel(pump) and the body part you feel is lacking. But keep it simple starting out and track the compound exercises only, like bench,squat etc. you keep getting stronger at those and you’ll build muscle I don’t care who you are.
3:00 You could also just stand still for 3 hours not moving at all and for most people your legs will hurt badly because of the tension.
The excessivley strict form part of the video was a relief to hear. Because I got that into my head about ~mind muscle connection~ and feared if I didn't completely focus on it I lost out on gains and then it becomes a whole rabbit hole. Thank you
I have been following many videos on muscle building and weight loss. This is the best explained video I have come across.
This is awesome. Years of experience distilled into a few minutes.
This man is just a blessing for the fitness industry!! He needs to be supported much rather than supporting fake influencers
Thank you so much for the genuine information sir
You have my respect 🙏🏻❤️
Love from India 🇮🇳❤️
This guy got a Playlist with V Shred.
Compliments from Indians are as valuable as wet farts
I love these, and I love Sean's advice in general. i'll make one comment though, around 'muscle confusion', of course it's not a real physiological thing, but I think that if you're using good targeted exercises, and you're always training near or to failure, then there's no harm in changing your workouts around, even randomly. For me, it keeps the gym interesting, and also helps me stay in the rhythym if my usual machine or equipment is occupied, and I see consistent gains even though I don't follow a specific pattern of exercises. Freestyling is still a-okay in my book :)
Over my 5 years of lifting I've basically made all these mistakes and fixed them, really wish I saw this video earlier but good to know I'm on the right track now
Incredibly informative video as always Sean. Funnily enough, I feel as if I’ve learned all of these tips throughout watching your youtube shorts and videos, yet having this succinct and entertaining video is amazing
Mistake #7 was a big one for me when I was a beginner. In my newbie days, I thought of "the back" as one muscle. And one tricep exercise was more or less the same as any other, I didn't think about the different heads of the tricep. The Body Transformation Blueprint was very helpful in my understanding of what exercises I should (and shouldn't) be doing.
Im a newbie to Lifting. Wondering where did you find the body transformation blueprint is it a document or a certain video?
What are you referring to by "Body transformation blueprint"?
Brah I still see is a "the back" and only do 1 tricep exercise usually, any tips?
@@shevrett2658 for back I suggest doing a horizontal pull (I prefer a chest supported row) and a vertical (I prefer lat pulldown) and shrugs (I like using the trap bar). For triceps I do a rope pushdown and a cable overhead extension.
Awesome video. Everything that Sean said make sense. I am about to start to work out again after many years and this is exactly what I needed to hear. Thank you so much.
keep it coming, thanks for the truth
This is great! I needed to see this, I have been hitting the gym the most I ever have since January and have seen my body change significantly, I’m gaining muscle and filling out quickly which makes me confident, but the advice here is going to help immensely. I’ve followed the link for a custom plan. And have also subbed. Thank you!
Sean, I cannot thank you enough for your passion and will to help people. I received one complete diet, gym and supplement guide for free and as I thought what you send were just some automatic response I asked you to reply, and you did. I am amazed as this really show how close you are to your clients. Love you bro, you're the best!! /Simon, Sweden.
This video was amazing. Great information for me to start the year off with better knowledge! Excited for 2023! GOOD LUCK GYM FAMILY
earned a sub with your no bs approach. thanks for not wasting my time.
It's a pleasure to meet a man who clearly knows what he's talking about. Thank you. Well done, Sean.
Sean Nal always coming through with facts. I always recommend this channel to anyone getting interested in lifting. Best fitness channel period.
Keeping it real with facts, you are the man!
Probably the best video I have seen from you! Spot on 👌
Great video. Thank you for the well thought out points you made throughout the video. I have been saying for years, muscle confusion is not a thing. So many lifters in the past only worked on a core set of muscle exercises and did not worry about a hundred different variations to work the same muscles. Thanks again!
11) The excessively strict form one surprised me. But I guess it makes sense that you're not getting the maximum hypertrophy efficiency wise if you're holding back a little/ really taking your time with reps because you have form so heavily prioritized. I strive for perfect perfect form with super slow and controlled reps but I can see how that probably prevents myself from reaching maximum hypertrophy. I will have to give it a try and see how it goes. Great video. Thanks for sharing.
What was the verdict? :)
Yeah form is important, but if you prioritize it too much it will prevent you from going to actual muscle failure (where you cannot produce another rep without changing the form severely), and in some cases you might never reach failure at all
6 reps perfect form then on 7-9 reps not bit a perfect form since you push yourself to your limit or you try to go failure. that's much better than having perfect reps with no sweat or struggle.
@@TovaHolmbergerYou have reached failure when you can’t complete another rep with good form. Also, it’s better to leave 1-3 reps in reserve than to go to complete failure. Better fatigue to stimulus ratio that way.
Amazing content ty very much man
Bro your videos are super informative I got a better understanding of muscle growth. I appreciate the content you provide.
I've been doing the right things without actually knowing suprisingly.
Love the content. I’d love to see you do a video on training for strength vs hypertrophy and how often to change your rep ranges to keep from plateauing for each.
yup important :)
Straight up, no bs best summary out there! Thank you
This is so illuminating and clarifying, thank you Sean!
This video was definitely built to remind mе about sticking only to the basics with progressive overloads😂. I was thinking of switching up my work out routine. Guess mastering 1 technique many times is better than many techniques once👌. Informative.
It’s like watching a video of all my struggles 1 year into weight training😂 I’m about to be two years in and this inspired me that I’m taking the right steps to a long journey, thank you.
I wanna ask you how often i need to change my workout routinev
Thanks for posting man. I'm finally getting serious with strength and muscle growth being my main goal and this video really helped.
Finally someone who talks with sense, glad to find this video
I appreciate what you said about muscular failure I've found it challenging because you're trying to avoid injury and find exercises that can allow you to really push that muscle group to that point before accessory muscle groups give out. But I know the few times I've trained with exercises that allowed to push to that point, I've grown the most. Thx
Learning to feel the pump might not be the best litmus test, but like you said, it's a really good indicator that you're hitting the right muscle.
Thank god I've been following these tips without even knowing, always trained to muscular failure and now I'm focusing on my diet, thank you Sean!
Your guidance is much appreciated.
I started an exercise journal due to your vids, the strength gains have been HUGE recently due to my ability to always know I'm lifting more at the gym than last time. Thanks for that advice!
One of the mistakes I make is eating an entire package of oreos when I'm down.
What kind of mist-
That’s cute you eat Oreos when you sad 😂🤣
I stress eat too bro i feel you
Its alright, We all have a choice even if we are down to eat, things could go wrong we just have to beat it
Drinking* an entire bottle* of vodka* 😬
"I'm bulking man"
Learned so much bro thx 🙏
Well done, Sean. VERY Well Done! Thank You!
The 3rd one really made me feel better because I’ll work my arms and they will hurt really bad but after like an hour I don’t feel sore, my legs are a different story though my legs will hurt for days and I can’t walk normal
Video suggestion: you should explain when to understand that an exercise is more about form rather than loading weight. I’ve seen people trying to do lateral raises with 45 and struggling while I’m just doing 15 with proper form 😂
lol great information, great delivery. thank you
Very nicely explained.
5:30 I was literally like "Hey hey hey..."
Good to know you were bs-ing me
This video helped me out a ton. I thought I was being save by using lesser weights and high rep to avoid injury and soreness but it turns out it was just making my workouts less effective and caused me to not training hard enough. I've increased the weights of all my exercises and they actually feel more intense now. Didn't even feel any soreness afterwards
Sean, I just want to say you are the most no B.S. fitness influencer I've seen. Thanks for the extremely informative and comprehensive content. Keep it up!
Nice old school advices. Thanks.
Hey Sean, I just watched your video on the benefits of high intensity weight lifting and how intensity is more of a primary driver of muscle growth than volume. I want to try some of the routines you said you did when you were in your bodybuilder phase. You said your routines progressed to the point where you would do only 1 set per muscle group per week, and I was wondering what sort of warm-ups you were doing? When I lift I tend to warm up my muscles by doing a high-rep set of low weight of whatever lift I'm doing. The way you described the optimal high-intensity workout seems like the only reps should be the high weight/intensity reps, so I was wondering how you warmed up for those when you did that. I'm open to all advice if anyone has any.
I have one slight objection/addendum, creating instability (with low weights) is indeed a good technique derived from physical therapy to regain proper muscle function (after an injury with muscle hypotrophy.. it sure helped me a lot), but for hypertrophy I totally agree
Always quality info, with no bs❤
Good advice thanks for keeping it real!
I was definitely guilty of nr 5 and nr 6. After my 2 years of training, after the newbie gains were done, i noticed no more gains in either strenght or hypertrophy. I was just winging it and doing all sorts of exercises, changing it up every workout so i wouldnt become bored. Now granted i did train hard, that wasnt an issue, but it really became almost impossible to track my progress because i was doing a different exercise for each body part every week. Except for squats and benchpress which were constant. But yea, definitely seeing how "winging it" and having a lot of variations can impact your muscle growth now that im an intermediate.
AYOO, ive never seen that clip of arnold 0:49 💀💀💀😂
Bro he said coming 😂
Thank you for explaining it so simple and straightforward without being rude
Thank you for making this video! It took me almost ten years to understand.
I would like to add that if you can't beat your reps from previous workout, it does not have to mean your muscle mass has reduced, and it is not the most likely cause. It could be that there reps were slightly slower, maybe your form was a bit off last time, maybe you pushed yourself extra far on the previous exercise, maybe you are feeling slightly off that one day (slept poorly, low blood sugar, going through stressful events etc.). Sometimes performing a bit worse is completely natural when training over time.
This gave me a breakthrough today. Thank you.