12 Stupid Muscle Building Mistakes I REGRET Making (AVOID THESE!)
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- Опубликовано: 18 окт 2024
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Taking advice from the wrong person. What I mean by that is taking advice from somebody who isn't playing the same game you are. They are enhanced, so you cannot judge their knowledge of fitness based on what they look like.
Comparing yourself to others. I was constantly comparing myself to others who were bigger and leaner. The only person you should be judging yourself against is you. Make sure you're monitoring your progress and measuring it on a consistent and systematic basis.
Dirty bulking. Do not dirty bulk because muscle building is not about excess calories. Make sure you're getting calories from quality protein and good carbohydrates and fats.
Burning more than you're consuming. For every pound of muscle, you need to consume 3,500 extra calories. So, to gain 1 lb of muscle, you need to be in excess of 500 calories per day to gain a pound of muscle per week. You need to combine this with proper working out and training.
Not consuming enough protein, good carbs, and healthy fats. (a) Consume high-quality protein from salmon, fish, bison, or chicken. There are so many fantastic lean, healthy protein sources. I also use high-quality protein shakes, specifically Orgain Organic Protein, which is clean, organic, and doesn't contain soy. (b) Do not go very low carbohydrate because you won't have the glycogen needed from eating complex carbohydrates like oatmeal or sweet potatoes. If you consume good carbohydrates, you'll get the pump. By carbing up, your muscles will explode, and you'll look great. (c) You need omega-3, 6, and 9 (healthy fats) when working out.
Working out too much. I used to go to the gym and do 50 sets for chess, 50 sets for biceps, and so forth. I was working out too much and beating up my muscles too hard. You cannot base your success on muscle soreness, so don't think soreness is an indicator of a good workout. I used to think if I wasn't sore, it was a waste of time. The truth is that your lactic acid threshold will adjust and modify based on what you're doing. Progressive overload is systematically increasing the weight and muscle breakdown. Make sure you have a program focused on progressive overload and that you're not changing things up too much.
Changing things up too much. I used to think that I had to change up every workout to keep my muscles guessing. It doesn't matter. Sure, change things up every once in a while, but you don't need to be doing all sorts of different crazy and nutty exercises that you see online. By keeping consistent with your routine, you know how you're progressing. The ability to do heavier sets is an indicator of progress.
Neglecting the big three lifts. You need to focus on squats, bench presses, and deadlifts. By focusing on the big three fundamentals, you will build overall size and strength. Doing the heavy lifts will recruit your body to produce more testosterone by challenging your body and rewarding it.
Not focusing on mobility. You need to stretch and ensure a good range of motion, essential for longevity and health.
Thinking cardio will ruin your gains. Muscles will not evaporate like snowflakes; however, you can maximize your muscle gain by doing cardio after lifting. Also, the cardio does not have to be super intense. If you do cardio first thing, you'll rob your body of glucose, calories, and glycogen that is needed.
Not getting enough rest. Get enough sleep so your body can heal, rest, and recover. Sleep is a critical component of looking good and making sure that your body can build lean muscle.
Not being consistent. You need to be consistent with all of these aspects to build muscle and stay lean.
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Aaron, could you please clear something up?
At 13:05 you say Weights first, Cardio before you leave the gym.
But you just discussed range of motion and stretching being beneficial for longevity, prior.
My question:
Where would you put the stretching?
Before weights, in between weights and cardio, after cardio, or not in the gym but at home, like after waking up or before going to bed?
Love your vids and effort in helping us be the men we want to be!
This YOUR BEST VIDEO !!! Watching you for 10 yrs ! This is THE BEST
There is no ways you're 48 years of age
Really well done man
This video is the best advice I’ve heard in a while.
can you do more detailed video on supplements you recommend? for working out and overall health (vitamins, L-‘s, probiotics, prebiotics, omega fats,etc.) Like the brands you recommend, how often to take them, what time of day to take them, just things like that
Love from SARAWAK !!! Inspiring tho !! Alpha M ❤❤❤
Best advice and this was your best video. No bs at all.
Organic, grass fed, pasture raised. These are all the things we should be getting if possible
ps I wasnt having a go at Alpha M...been following his style tips for eyars...very good.
I usually do a protein shake but not Orgain. Thanks for the video. I am trying to lose weight and tone up.
Ordered!! Appreciate the advice
Deadlifts are a big no for anyone in their 40s with any back issues like herniated discs.
Perfect advice
Thank you very much.
Was enjoying this before the plant protein commercial. Whey is king.
Love this stuff you provide
Im doing all of my stretching exercises, pushu ups, crunches and then lift light weights. Is it correct or should i do my light weights 1st????
You At 48 yrs of age r in great physical shape in younger yrs it's easy to gain muscle mass but starting 40 and above it's very hard to put on muscle mass with declining hormone levels and other age relation deterioration factors including chronic metabolic disorders like type 2 diabetes that most suffer starting at 40 yrs of age or for some later in their mid 45 or 50's
I 2nd the opinion on Orgain Protein, i've bought it before its good and taste great, really great product.
i love pete&pedro , but I hate DHL shipping they take forever. you something from p&p you not going to see it after 15 , 25 days. I love the product. If they didn’t take this long, I would’ve buy more often.
finally a good AM video lewl
Can you please do a video about work out for women over 50years.
alpha is the YOUNGEST 48 year old I have ever seen...💪
*I absolutely love this channel, no hate here at all*
Some of this is great advice, but PLEASE do NOT eat 500 extra calories a day. This does NOT equate to 1lb of muscle per week. That would be 52 lbs of muscle per year with that math. You would be lucky to gain 8-10 lbs per year as a natural lifter after your "newbie gain" phase is over. Taking that, 3500 calories is a pound, and a 500 excess per day WILL net a 52 lb gain. But if you gain 10 lbs of muscle out of that, you have also gained 42lbs of fat. Cut that surplus down to 250 and you will be MUCH better off when it comes time to get shredded. 26lb gain, 10lbs of muscle. All hypothetical of course.
My fitness yoda is here😂😂
It has sugar alcohols tho which may cause upset stomach and bloat/gas. Which is what it did to me and i drank it fro 2 years
Bowmar Nutrition has whey protein powder that uses Allulose and it tastes great
I do 4 days a week. Low volume but super high interview, 45 minutes a workout. Some cardio on the side to burn extra calories and keep my heart in shape. Been doing the same exercises for months. I keep it simple
Never worked for me this 45 min workout
Ive been out of the gym and have not been able to go consistently since last year . Now that i recently got married and settled down a bit , i have more time to go to the gym with my wife but we lack motivation. I gained a few pounds, nothing major but i did lose a lot of strength. Even tho i wasnt big or anything to begin with. Just want some pointers on how to get back in the game and back to where i was .
Hey alejandro!
My name is Ben bro i’ve worked out for eight years being completely natural. I’ve put on and lost size, During my gym journey, here are some tips I’ve learned hope they help! Plus this video is phenomenal!
1. Don’t rely on motivation. As great as it is, it is a dangerous emotion to rely on. Always use discipline to get the job done.
2. If you want results, 40% is going to come out of what you do in the gym and 60% is going to be what you eat. (you are what you eat.)
3. Have a clear goal in mind, make sure to have a direction, if you don’t have direction, you will not like where you end up.
4. When you hit ruts (and you will)try something new. Hitting ruts are a normal part of the gym they’ll come and they’ll go. Just make sure to switch in up every now and then when it comes to workouts!
Have a great one!💪😎
@@brggamin8676 thank you !
Huh?!?! They have a "short division"?! I didn't even know there were divisions lol
the risk v reward on deadlifts just arent worth it
What is "organic" protein?
Great video surprised you didn't bring up the importance of cold plunges and the sauna
Because those are not important at all.
There is no importance to those.
Everyone looking for a lazy fix.
Hrt.. anavar ...and a touch of hgh
More workout vedios please.
@alpha m.
I am lactose intolerant and allergic to walnuts pecans, etc also coconut.
Is there a quality protein powder you would suggest for me?
You don’t really need to bulk to grow muscle, you just need protein. I’ve been thru a year and a half working and training and I’ve build without bulking or calorie surplus. I’ve been watching different RUclips videos of these bloggers traveling to third world and poor countries, where food are scarce, and you see a lot of man very lean and very muscular, what about people doing time in jail, they don’t track their diet or calories, they eat what they serve them and you see these people like muscular freaks.
Rakim then Kane then krs one then nas then kool g rap
Nuff said
The bro science in this video. 1) Protein timing is almost a non-factor, 2) There is nothing wrong with soy protein unless you have an intolerance, 3) Deadlifts, for most people, have a terrible stimulus to fatigue ratio for hypertrophy and will be better replaced with other exercises.
Thank you! I thought I was the only one who realized the non-sense he was spewing. Also, all studies on organic vs conventional show no nutritional difference.
Totally agree. After all his nutrition research, he is still way off. Bro heavy!
You missed that he said “to gain a pound per muscle in a week you need to eat in a 500 kcal surplus per day”
That’s the best way to get fat, too much of a surplus.
@@anonx8822 Not true, it's context dependent. Are you trying to gain muscle or gain the maximum amount of muscle in a given time frame? If you are trying to maximize muscle gain a 500 kcal surplus for most people is ideal but you will have to have regular cutting phases. If you are trying to have consistent but non-maximal gains without having to cut regularly you can eat a much smaller surplus.
You're completely right my friend
Good shit bro.
bros 50 and looks like my brother, 25
Great
To gain one pound of muscle a week, you need to be on a 500 calorie per day surplus...
...and tren.
Would you class hitting a punch bag as cardio
Orgain has sunflower oil, xanthan gum, guar gum, and erythritol. Meh..
What is wrong with those ingredients specifically?
@@kylehackett162 Seed oils are bad for you. The 2 gums are not good for you either. Erythritol is an artificial sweetener, which recently got some bad press for studies showing increased heart attack risk. I’m not a doctor nor can I verify that, but I would try to find a protein with less of this stuff in it.
@@kylehackett162erythritol in particular is linked to heart and stroke issues. All major publications and countless studies around mid last year or so spke about it. Do a quick google, eye opening.
Who thinks he’s on the sauce? lol
W Alpha M 💯💪🔥
I compare myself to Popeye.
Wow you're almost Five O
YOOOO LETS GOOOO!!! 🔥
Early. Going to become a ufc fighter one day. But very conflicted. I'm 15 male and going to start training soon. It's just one day I want a family and want to get out of the sport without permanent injuries. I have to become successful. Alpha M can you offer me advice? I have to become wealthy, want to retire my parents and do good in this world. Pls respond 🙏❤️🔥🔥🔥🔥
My advice from someone that actually coaches guys that made it to the ufc. You should already be training and should have been wrestling/doin BJJ for at least a few years now.
You looks like BOLLYWOOD RANVEER SINGH🤔
Omega 6 fats are not good for you Aaron only onega 3 is good fats
You look good for your age but do you have kids because i doubt it
🗿💪🏽💯 🔥 Thank you for this video!!
Bro is still yelling
8:57
yo what about fiber range to shit good, lol why is everyoone scared to talk about this.
Nice video tho :). I am glad you got some pro card stuff or w/e .
lets ditch the stock video footage in 2024. it's dated.
2 scoops for 21g 🤔 bro that's trash sponsored or not. If I can get 30g wit 1 scoop..idk 🤷🏾♂️
21g protein for 160 cals is actually decent
Its the same as 30g protein for 300 cals
It's scoop size is small mate. Like 15 grams. So 2 scoops make 30 grams of protein powder with 21 grams of protein.
👌👌👌💪💪💪
Been training 40 years...the only fellas on YT I take knowledge from...Charles Glass, Jim Stopanni & Athlean X...thats all ......the Tick Tokkers?....do me a favour I can spot a drug using... photoshopping.... 'Brother Trucker'...sorry 'enhanced' user.... a mile off.....apologies I'm a sarcastic Bristish ****.
Oh no. Not athleanx 😅😂
why ur neck getting so red eveytime u talk
Eat meat and organs fruit and raw milk and dairy if you can find it
Lulz battle ropes are trash
Interesting video up until the sales pitch to sell BS protein powder. Lane
He’s gotta make money somehow
Insta dislike for promoting animal flesh.
Anybody can enter these shows and win. So its NO BIG DEAL, to enter a bodybuilding contest.
Really any body could win? That’s hard to believe!
🤣🤣🤣 "any body can win".... sure they can! If you're ultra dedicated to nutrition and you're workouts AND you have the proper genetics. I can pin point your age range by your comment.
You ever compete? It's not easy
Let’s see your physique
I can’t stand that voice
Condolences Mr Pigowski. Back to past past permanently.
Cheap low quality protein commercial. Stick with the tried and true fellas.