TIMESTAMPS: Mistake 1 - Always Sticking to The Same Rep Range: 0:57 Mistake 2 - Undervaluing The Importance of Food: 2:53 Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24 Mistake 4 - Overvaluing Supplementation: 5:44 Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52 Mistake 6 - Working Out Too Much: 7:39 Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57 Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58 Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48 Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27
@mister poopies you have any idea what the people who hide from the real world are called? Professors. Professors themselves are cringe. They don't know anything about their given topic, and usually have no life experience. Take my neighbour for example. An electrical engineer. 54. Has two children to an ex wife who divorced him for everything, 20 years prior. Ten years ago, he meets a drop dead gorgeous 27 year old, whose been divorced twice, cleaned both those husband's out. Electrical engineer marries her despite all his friends warning him she's a gold digger, and ten years later, she's accumulated two homes in her name from him, through a club sport into the divorce settlement, making it her third car, and has even turned their young boys against their old man. He might not be a professor, but he could be if he wanted to. You may or may not realise one of these days that there's a difference between people that can impress an audience of students, and people that have results. The information guys with results offer may not jive with you personally or fit into your preferences. We can't implement everything we want. But anyone with results pretty much knows a lot about what they're talking about. And a diploma is not necessarily a result. Diplomas are like trophies that all kids get just for playing.
I exploded when I stopped counting reps and sets and concentrate solely on tension and mind muscle connection to failure and beyond, be it light or heavy reps with rest pause and drop sets, what ever exercises take my fancy at the time. The freedom you get from training like this also keep me interested and consistent. Very pleased with the results.
@@ironaston9858I kept logs counted and beat my scores each time for years. When I let go of counting reps and concentrated solely on tension it made a huge difference. Your probably right though it's not for everyone and takes a lot of concentration and discipline but that's what I like about it.
@@woodlandbiker Yoo I started doing this in the last year and I gained 10lbs after being stagnant for 2. You're right, now I focus on "time under tension" w.e way fancies me at the time.
Progressive overload you'll get pretty far with just going all out and not tracking porgess but if you don't want to plateo you should track you lifts and progresse throughout the weeks
Yeah well Rich Piana DIED just to confuse his. This shit about "confusing muscles" is hilarious, for those who know how muscles WORK. A muscle-fiber is either relaxed or contracted, nothing in-between. There's no way to "confuse" it.
Beans and rice, beans and rice and egg. Use dry beans to boil, super cheap! Do a big batch at once and freeze. Beans works in smoothies with fruit too.
For Beginners, high reps are more healthy, because not only muscles need to grow, also your bands need to increase strength and your joints need to adapt to the new pressure. But all in all, a good video✌️
It's not any healthier, I'd argue that low reps are even healthier. High rep ranges keep the beginners who aren't serious about progress happy, those are the ones who enjoy gym..
@@dragonvarine7553 I agree its really what you want. High reps with a decent weight will tone and gives you more muscle definition. It will make you stronger with people that is on your weight class. High reps I notice will also increase muscle endurance especially in things like obsracle course or anything that warrants it. Atleast my experience when lifting all these years. I'm 5'2 so bulking up is not an option for me, but i'm lean and have good definition. Atleast that is what mostly everyones goal.
Problem is folks dont do the high reps right. When it burns is when the set starts,then u stay burning until u cant handle it. Make sure to stretch or u will likely pull a muscle once ur muscle is pumped wit blood.
This is seriously the absolute best and most sensible information on this topic. As a 53 year guy who started training only 6 months ago, I have certainly lost the fat I wanted to lose, but now I want to build muscle, and I can see what mistakes I have made. I will now endeavour to rectify that and see results in another six months time. Thx.
@@abeimnida went well for a good while, but I have fallen off the wagon, can't get enthused to do much more than ride my bike, walk and box the heavy. I suffer from chronic back pain and depression, which is debilitating at times, I have arthritis pain in my hands as well.
I eat twice a day and only eat around 2000 calories and I lost fat and gained a lot of size. Eating all day makes me feel sluggish even when I eat super clean. Different things work for different people I guess.
@@abitofthisnthat it's been happening for me over two years now. But I do believe it will end soon. They do seem to be slowing. When I start mixing up my workouts it seems to help.
To the consistency point. As a lifter going on 40 let me make this clear. Train with the long term in mind. You want to limit injuries. When I was in my early 20s my mentor who was 35 and won the Mr. Illinois at 40 was always complaining about his hips. Young and stupid as I was I commented that my hips were bullet proof. Nope I was wrong I was simply in my early 20s. You dont have bullet proof anything. I see young kids doing a lot of stupid things in the gym because, it activates the target muscle better, wide elbow bench (shoulder impingement) would be a good example, forward lunges (extreme sheer force on the knee) are another good example. Long term nothing will slow your progress more than injury. Dont to X because you read in a magazine that a study says that causes 2% more muscle activation in the target muscle group p = 0.05 when X moves your body through an unnatural plane of motion that either has the potential for serious injury or causes long term repetitive stress injuries. Its not worth it. You will lose in the long run because of it.
It's why I find lunges to be stupid: even with weights, I always get utterly awkward stress points on areas where they shouldn't be (e.g. my knees). I stopped doing them as fast as I started doing them with kettles. No thank you.
Oh yeah. First thing I thought of when he was talking about rep ranges toward the beginning was someone jacking up weight they had no business monkeying with and hurting themselves just to push themselves during that 4-5 rep stretch.
I've been using protein powder for calorie shakes. It helps a lot if you can't eat a lot, but you'll feel bloated. You soon overcome that though as you start to gain weight. Trust me I was 126 in August of 2018 lol and I barely started working out/started diet in February. It's not much but I'm currently at 135.
I just started working out yesterday, just the bascis and 4:30 AM runs, and now I think I got more confidence that I can do this because of this videos I'm watching on this channel. Thanks a lot!
This was really informative and useful. Bulking up and what's included here is really gonna help me. I'm a few weeks in, seeing results but this has instilled what I really should be doing. Thanks for the Video Ian 👍😁
I love how these videos confirm my acquired knowledge with physiology and clinical studies. Lots of water in between meals helps make room for the next meal and starting early in the morning gives you more time during the day to eat.
I've done tonnes of research to find out all this, and it took me many years to accumulate this knowledge. He sums up the most important things in one video, you should listen to him, he's bang on point.
I gained 30 lbs just eating 4-5 times a day. I’m 6”2 I was 140 very underweight. I did this with creatine supplementation, eating balanced food and vegan protein. You don’t necessarily need whey , time and consistency is key
After 30 years of all kinds of exercise, I've found the following to be true: Everyone is different, from genetics to metabolism and so forth, so experimentation and going with what your gut tells you or what your body is telling you intuitively. The ratio often promulgated about diet being 90% and training 10% is rubbish. It's like saying a ten-minute walk with intense cognitive focus is better than a 30-minute power walk. It's more around the 50-50% ratio more or less. I say sticking to the simple output exceeding input is a great start. More importantly, if there is no fun factor or sense of learning a new skill like boxing where the incentive to keep training lies in getting better is important. The industry has become infiltrated and highly technical, with lots of jargon and BS language. Depending on what result you are going for it's as simple as 1. Stretching. Mixing up cardio with strength training. Then stretching again. I advise supplementing your hard workouts with pilates (which I can't praise enough), swimming, and other supplementary exercises. All I do is watch my diet, stay away from high-end fatty foods, strength circuit training once a week and a boxing workout once a week. This is enough for me to stabilise my weight because at the end who wants to grind their way down to a weight that is unsustainable, lasts three weeks before your body 'defaults' back to a regular weight. Remember we live in a ridiculously over-obsessed supposedly health-focused society, which in reality is about how attractive do I look? We all work out hard for a variety of reasons, but mostly we are looking for validation from the opposite sex. In Australia, women here have such an over-inflated opinion of themselves it's not worth copping the crap you will almost always get from approaching a woman, so I have let go of the vanity fueled exercise regimen - ignoring boring, aloof, rude, unapproachable women at gym's, and find it's much easier to concentrate.
LOL going to the gym has nothing to do with chatting up girls for most men, you are not normal. People go to the gym to work hard, not ask women for their numbers. You've clearly been doing it wrong if you feel the need to write that last paragraph hahahahah
Bora Sed he’s basically saying that women in the gym don’t want to talk to him when he approaches them (probably because they’re busy exercising) and that annoys him so he’s stopped trying to get their attention and talk to them
it really depends though, everyones body works differently. i switched to lower weight and shot for 15 reps at a time so i would feel the burn around 10, and would have to push hard to get those last 2 in. this has worked best for me and i have got pretty fast results , but i have other buddies who usually do high weight and like 6 to 8 reps. and it works great for them.
GEFALT trust me wen u finally know bout building muscles u would either just stop thinking bout it... Or if ur my type guy u will be more thirst for building muscles...
Its really complicated. How to train how to eat how to sleep how to rest....the Calories the food... The free time... And you cant enjoy sweets or pizza. Because gains are very sensitive to sugar/fat.
One thing ive lived by that has always helped me is, low weight high rep for definition and sculpting, and low rep high weight to build big muscles. It has never let me down
I agree with all these points especially with sleep. When I was averaging 4-5 hrs of sleep the muscle gains came slow. Now that I get 7 hours I have noticed a huge difference!
After a year of lifting I started a 3 set of 3 rep on my flat, incline and shoulder press and 3 sets of 6 on curls and skull crushers after warm-ups. Made huge strenght gains
I took your periodization/progressive overload approach ever since 2020. I'm beyond grateful for your advice. For context, I'm 5'10" and I weighed 160 lbs. A skinny fat frame. Currently, I'm sitting around 185 - 187 lbs and I'm solid. This information is crucial and I cannot stress it enough. Thank you so much !
I'm at 220g a day and it's not that expensive. Just eat the right foods and cook at home. I only use a protien shake once a day and it's for breakfast usually after my morning workout. Rest of the day is just food. Not that difficult.
I almost bit my water on my phone when you started talking about the machines at the gym. It remind me a friend of mine who wanted to start working out and he wanted my help since I was in the gym almost every day of the week. After they gave him the tour of the place they set him up to work out. I was over in the free weight room and he asked me to come over to him to show him how to use one of the machines. I looked at him and said I have no idea how to use this. He said you practically live in this place and you don't know how to use the equipment? That's when I told him these machines are meant for women and if you want the big dogs are in the back. Let's just say he never went to the gym again. That wasn't my intention but he really did not want to put the work in. Great video look forward to watching more of your videos.
Machines have a place, but they shouldnt be the mainstay of your workout. I treat machines like just that.....a treat. At the end of my workout as a reward for killing myself on barbells & dumbbells. Good way to finish off a workout with that last bit of destroying the muscle & maximizing your pump before leaving the gym. Also good for isolating muscles if you need to due to injury, exhaustion, etc... It's like candy or ice cream or fast food. Should you have it all the time? Absolutely not. Should you treat yourself occasionally? Yeah, it keeps you sane.
Doing exactly what you have said, after two weeks the results are in. From 84kg I am now down to 80kg, gaining in my shoulders, my abs, and my biceps. Lost 4kg but gained muscle, became so agile again since I was a soccer player and my whole life I am in training. Became much more explosive, yes I'm losing some weight but at least I am gaining muscles. Still need to work out on my back tho, and to stretch much more. The food part tho is extremely heavy. At some point of time I am going with only 1 meal a day since I am fasting right now, but damn brother the results are in. The catch is exactly what you said and what @Stewie Griffin posted in the comment section. Just follow the routine, don't give up, fight the pressure, and most importantly FIND THE BALANCE between the training sessions, reps, and food. Its extremely difficult but worth it.
@@liverbot4854 Fellow soccer player here... 8 weeks for a notable significant difference... friends and family can tell you. I am sticking on two meals a day because I have lost fat but maintained weight.
Meal planning the day before is super important. Also considering your mouth as a muscle you train just like every other muscle. Good luck to all with your goals!
Thankyou for your Guidance. 12 to 14/15 Reps are required for ENDURANCE GAINING/BUILDING, as you said, so my 'LUNGS' are already 127%+ of a Normal Human, so 'My Gain' is as you trained, '3-4' Reps and that breaks 'HIGHER GIANT WEIGHTS' and collect 7 Meals a day, the only mistake is that I'll need to overcome is going for 'Very Small UnNourished Meals' that are 'too small Portion Size' that was my 'Class 0 to Class 5' School Days problem. I ll go for 'Morning OATS n MILK n CREAM' Bowl, roughly 2 to 4.8 Large Bowls, that is the 'morning CALORIES' Meal! You told that another Mistake that many many people make is - "Undervaluing the Importance of food and going for replacing 'NUTRITION NEEDS' 80% to 30% with 'trying to Supplementation' with PROTEIN + WATER Shakes." Thankyou for Telling - "If you WORKOUT too much when trying to BULK UP, you rather Hurt you more than you Help you." Thankyou for telling - "Higher Weights (accelerating every '3 to 8' Workouts) are compulsory [
Good info! Very very true! I've preached that for years. There are no short cuts, whether you are losing fat or gaining muscle, consistency is the key! Thanks for this video!
Actually a six-year study shows that as long as you work out to exhaustion the rep range doesn’t matter at all. Naturally it’s harder to do 20-30 reps to exhaustion with each set for each muscle group because you’ll most likely throw up a couple times but hey, Almighty Arnold said it himself - "I've thrown up many times working out, but it's all worth it."
I dont know this study you speak of but there are two kinds of hypertrophy. You wont get much myofibril hypertrophy doing any kind of high rep work. The study you are talking about may have just looked at total muscle mass but not all muscle mass gains are equal.
George Taylor yes you will. It's called metabolic stress. The build up of lactic acid from high reps causes reactions in the muscle tissues and has shown to be just as effective as low reps or medium reps for hypertrophy. The science and research is already there. But nobody wants to read it.
So you're saying we don't need heavy weights in the gym, we can just lift the light weights more and get the same muscle mass? I hope that's not the conclusion, because it's bullshit. I can go nuts and curl 20 kg 30 times throughout a month. I will build some strength, but mostly endurance. At some point the weight will have to increase, making it harder to keep the same rep range, and logically the rep range will have to come down. One does not exclude the other, but I can say from experience, more weight and less reps are better for building strength and mass. Reps are better for endurance, and doing both makes for a more universal strength, as I'm sure most people would agree is beneficial.
@@Tomazack The study you're talking about is relatively untrained people, over a short time. If people bench 6-8 and others pop out push ups to failure then over a couple of months the results might be similar. It doesn't tell us much. I used to do 800 push ups a day. You get good at push ups. You're bigger than people who don't train, but you don't really get big.
As long as you give everything you got on every set and on the last set (lets say fourth) you can barely do 4 youre gonna get bigger and stronger. EATING is the hard part, eat A LOT, if you dont youre not gonna get bigger no matter how good your workout sessions are.
I agree with the whole rep range theory, or what you call periodization. Thomas Delauer has a similar approach, where he suggests working out for a couple weeks with lower rep ranges, then switching it up to high rep ranges for the same amount of time. I was afraid you were going to suggest a one-rep-range-over-all-others routine, but I was pleasantly surprised. Good video...
@caseyburnet , May I ask how to arrange the schedule for rep range? for example: 1st week - moderate reps 3kg weight 2nd week - high reps 3kg weight 3rd week - low reps with 6kg weight 4th week - moderate with more than 3kg weight? a biut confused how to utilize this method. thank you in advance
Tips for beginners to be aware: #1 don't go straight to stupidly heavy low reps. Your muscles may be able to lift it, but your ligaments are not. #2 start with basics. 2-3 exercises, 3x12 per muscle for 1-2 months. Than go to 8-10 for like 6 months (changing exercises every 2-3 months). Once you are at least an intermediate lifter you can think of experimenting with those bro science stuff...
I used to always work out. Was in good shape. Met a girl, she was so controlling with everything. Anyway she made me stop working out cuz she said that the time I spend working out I need to use it to br around her...so ya I agree I lost my gains due to a woman. Now I'm fat and im trying to get back in shape. 😆
Step one: go to jail. Step two: PAY ATTENTION. Step three enjoy results from steps one and two. Warning crimes committed may result in a longer "training session" or an indefinite "training session" Please consult a lawyer to find the best "training session" for you. We are not responsible for any crimes you commit and do not condone the use of this terrible advice in any way!
3 weeks into my bulking up mission. Never thought it’d be so hard to gain weight. The ‘uncomfortably full’ thing is real, and unpleasant 🤢 it’s like, ugh, I have to eat AGAIN
I think #1 on this list should be the fact that people cut and bulk. Bulking makes sense if you're a hardgainer but if you're not, then there is no point. Just make sure your workouts are intense, eat clean lean foods, and you'll be golden. Only if you stay consistent with this will it work
Absolutely believe in changing it up. I wish I knew it years ago. Figured it out myself, with a friend a couple years ago. I used to do only low rep and medium rep workout sessions. Then my friend would do 40 rep workouts mixed in, and it made a huge difference on him, so I started too. It also gives your joints and ligaments a rest from all heavy weights. Think of your joints now, when you are young and you won't have osteoarthritis like I have after 40 years of lifting
In a nutshell, having just a few big meals is usually more healthy, but sometimes you just won't be able to eat all you need in those few meals. Eating less times a day is better because of insulin resistance, but once you start training your ass off you also use a lot of energy. That said, it is important to plan up your training and feeding right. If you want to eat less times and you are in a bulking process, you could think about training less times per week to drop down you calories consumption.
I'm working out, but I'm really getting sick and tired of every other person saying go heavy with fewer reps, go less with high reps. There is so much information out there you don't know what's right anymore.
my work out any tips on what i could add or change for faster results? vibration plate 20 mins just standing. 30kg bench press 10 reps 5 sets 20kg bar on neck squats 10 reps 3 sets 20kg bar curls 8 reps 3 sets 40kg deadlift 10 reps 3 sets 10kg dumbell curls 15 reps 3 sets then i do 5 rounds of 2.5 mins on a punch bag all out. im 15 stone mostly fat been doing it 2 months i weighed 15.6 stone when i started. eat omlette in the morning and 1 other meal at night drink flavoured water and orange juice, using protein shakes twice a day
Thank you man for this great content! I eat twice a day and only consume about 2000 calories, and I shed fat and acquired a lot of size. Even when I eat incredibly clean, eating all day makes me feel lethargic... I have a rapid metabolism, and having to eat so much during the day is a bother.... Keep up the great work!
First 'mistake' he talks about is the exact thing people do wrong and IS a mistake. Stop changing your routine and trying to 'shock' your body every week. That is the worst thing you can do. You only need to change it up when you hit a plateau. Otherwise your body cannot measure where it's limits are and then adapt. .... ... Next mistake, big bulking. Listen, what these dudes won't tell you is that the average person cannot eat 5000 calories a day (even if they gradually increase to that) without putting on serious weight. And the weight will be from FAT, not muscle. So all you get is flab, a little strength and your clothes fill out in the wrong way. If you cannot build muscle while staying lean,then your diet (or your genetics) suck, period. Interested in more bro science? Read on - fast vs slow protein. Doesn't matter. If it did, then everyone would rush to down their meals right after working out. They don't, and you do not have to either. You could go five hours after working out without ingesting protein and it won't make a bit of difference.
200% agree about bulking ! U ll just get fat. The little muscles that u gain, u ll loose them in the cutting phase. U ll be uncomfortable forcing urself to eat much, then uncomfortable forcing urself to cut on ur eating habits
yup this is true, I didn't know how much genetics played a role into bodybuilding until I noticed my friends who were constantly stuck in plateau while I can eat 2500 calories and still put on lean mass.
You're right on all that, only the meal within 1hr after workout is about the insulin response rather than the protein. There are a few research papers on it and is why many are eating fruit snacks or gummy bears after.
So how should we go on about it Say like you are working out for Back and Biceps. If you say it won't gain sticking to the same reps.. Low. What should be the weights Moderate High I go for moderate weights till failure...
I was able to gain a lot of muscle following the advice in the video, however found it extremely difficult to lose fat and keep the muscle I had worked so hard for as summertime approached, actually the muscle melted away as fast as the fat. Hardly worth all the work
very interesting comment. I'm trying to stay lean and build, giving it a few months to see if I can do it. tracking exactly what I need to eat to sustain
Dont stay with the same weight and same reps.. when you progress you get stronger and when your body is stronger.. the last weight and reps are nothing but useless and you can start losing muscle. Add on weight when you think its the right time.. same with reps.
No one os perfect and In working out everyone has their own strategy,,, Just take his advice Positively He pick and choose what u like and make sense :-) He is trying so we can be strong and fit.
Love the video, really great advice. I specifically try to preach the fact that people need to be lifting as much as they can handle in there giving rep range. I like the quote Jeff cavaliere when he says you can work hard or you can work long but you cannot do both.
TIMESTAMPS:
Mistake 1 - Always Sticking to The Same Rep Range: 0:57
Mistake 2 - Undervaluing The Importance of Food: 2:53
Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 - Overvaluing Supplementation: 5:44
Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 - Working Out Too Much: 7:39
Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27
Thank you
Yeah, thx. Was just gonna say
Thanks bro🐂💭
It's dont stick to the same rep range. Lol
@@vex8133 what is that
Bout to pass a biology exam just from listening to this guy lmao
Lmfao
Hahahaha
I hate it
@mister poopies you have any idea what the people who hide from the real world are called?
Professors. Professors themselves are cringe. They don't know anything about their given topic, and usually have no life experience.
Take my neighbour for example. An electrical engineer. 54. Has two children to an ex wife who divorced him for everything, 20 years prior. Ten years ago, he meets a drop dead gorgeous 27 year old, whose been divorced twice, cleaned both those husband's out. Electrical engineer marries her despite all his friends warning him she's a gold digger, and ten years later, she's accumulated two homes in her name from him, through a club sport into the divorce settlement, making it her third car, and has even turned their young boys against their old man. He might not be a professor, but he could be if he wanted to.
You may or may not realise one of these days that there's a difference between people that can impress an audience of students, and people that have results.
The information guys with results offer may not jive with you personally or fit into your preferences. We can't implement everything we want. But anyone with results pretty much knows a lot about what they're talking about. And a diploma is not necessarily a result. Diplomas are like trophies that all kids get just for playing.
@@AliRaza-mu6xp x
“Not sleeping enough”
Me watching at 1am on a school night:😐
😐
ohh shit.... its 12:53 for me right now...
how did you know?
Not any more with corona v
:)
Damián Terranova nope now there’s just online learning
Pffft 1am? You mean 3:45 am
I exploded when I stopped counting reps and sets and concentrate solely on tension and mind muscle connection to failure and beyond, be it light or heavy reps with rest pause and drop sets, what ever exercises take my fancy at the time. The freedom you get from training like this also keep me interested and consistent. Very pleased with the results.
I wouldn't recommend this to most people, it's better to keep up the discipline of sets and reps.
@@ironaston9858I kept logs counted and beat my scores each time for years. When I let go of counting reps and concentrated solely on tension it made a huge difference. Your probably right though it's not for everyone and takes a lot of concentration and discipline but that's what I like about it.
@@ironaston9858 wrong!
@@woodlandbiker Yoo I started doing this in the last year and I gained 10lbs after being stagnant for 2. You're right, now I focus on "time under tension" w.e way fancies me at the time.
Progressive overload you'll get pretty far with just going all out and not tracking porgess but if you don't want to plateo you should track you lifts and progresse throughout the weeks
I put 80lbs on one side and 20lbs on the other just to confuse my muscles
Thats KiLliNg your GaInS
They legit said w...t...f...
Yeah well Rich Piana DIED just to confuse his.
This shit about "confusing muscles" is hilarious, for those who know how muscles WORK.
A muscle-fiber is either relaxed or contracted, nothing in-between.
There's no way to "confuse" it.
Hey dumbass he made a joke.
Frank Weiss nooooo 😂. Rich died to confuse his. You made my day.
I really dont have the money to eat 6 times a day
Same :/
Buy whey. Good whey.
Eat bananas avocados and alot of meat :) oh and brocoli :)
protein powder & almond milk, mix well & drink it with any meal you do dont get a lot of protein or a smoothie.
Beans and rice, beans and rice and egg. Use dry beans to boil, super cheap! Do a big batch at once and freeze. Beans works in smoothies with fruit too.
@@mikaelajansson4321 Expert over here guys! XD Your information sounds more interesting than the video it's self haha...
I’m listening to this guy rather than my online class teachers.
@Ankit Bhattacharya OMG SAME HAHAHAHA
W
For Beginners, high reps are more healthy, because not only muscles need to grow, also your bands need to increase strength and your joints need to adapt to the new pressure. But all in all, a good video✌️
It's not any healthier, I'd argue that low reps are even healthier. High rep ranges keep the beginners who aren't serious about progress happy, those are the ones who enjoy gym..
@@dragonvarine7553 I agree its really what you want. High reps with a decent weight will tone and gives you more muscle definition. It will make you stronger with people that is on your weight class. High reps I notice will also increase muscle endurance especially in things like obsracle course or anything that warrants it. Atleast my experience when lifting all these years. I'm 5'2 so bulking up is not an option for me, but i'm lean and have good definition. Atleast that is what mostly everyones goal.
@@dragonvarine7553 need neuromuscular efficiency for low reps to be effective and not cause injury. High reps is better for beginners
Dragonvarine if your going for mass, yes. tone? no.
Problem is folks dont do the high reps right. When it burns is when the set starts,then u stay burning until u cant handle it. Make sure to stretch or u will likely pull a muscle once ur muscle is pumped wit blood.
I made a gym membership as well but I haven’t lost a pound. Something is wrong! I should pay them a visit...
R/whoooooooosh
p d he’s making a joke
@@austinbramer558 lol I guess he didn't read last sentence
Maybe your gaining as much muscle as you are losing fat???
Lol nevermind I just got it lol. Memberships don't do anything... Paying them a visit and working out will. XD
#1 Not progressing in strength
#2 Not eating enough protein
#3 Not sleeping enough
Sleep, is my toughest goal.
He did not mention sleep
@@MaliciousMango94 no shit, but it's one of the most important things to do.
MOST PEOPLE EAT ENOUGH PROTEIN
@@MrUseless247 ya i do everything else but i have ensomia so its really hard for me to get any real sleep which i know messes with my gains massively
This is seriously the absolute best and most sensible information on this topic. As a 53 year guy who started training only 6 months ago, I have certainly lost the fat I wanted to lose, but now I want to build muscle, and I can see what mistakes I have made. I will now endeavour to rectify that and see results in another six months time. Thx.
How is it?
@@abeimnida went well for a good while, but I have fallen off the wagon, can't get enthused to do much more than ride my bike, walk and box the heavy. I suffer from chronic back pain and depression, which is debilitating at times, I have arthritis pain in my hands as well.
I eat twice a day and only eat around 2000 calories and I lost fat and gained a lot of size. Eating all day makes me feel sluggish even when I eat super clean. Different things work for different people I guess.
oh wow..we're on the same page..i've been doing it this was for the past 8 months!
me too! I hated eating so much
Exactly different strokes as they say
Its called newbie gainz and believe me. They will end.
@@abitofthisnthat it's been happening for me over two years now. But I do believe it will end soon. They do seem to be slowing. When I start mixing up my workouts it seems to help.
To the consistency point. As a lifter going on 40 let me make this clear. Train with the long term in mind. You want to limit injuries. When I was in my early 20s my mentor who was 35 and won the Mr. Illinois at 40 was always complaining about his hips.
Young and stupid as I was I commented that my hips were bullet proof. Nope I was wrong I was simply in my early 20s. You dont have bullet proof anything.
I see young kids doing a lot of stupid things in the gym because, it activates the target muscle better, wide elbow bench (shoulder impingement) would be a good example, forward lunges (extreme sheer force on the knee) are another good example.
Long term nothing will slow your progress more than injury. Dont to X because you read in a magazine that a study says that causes 2% more muscle activation in the target muscle group p = 0.05 when X moves your body through an unnatural plane of motion that either has the potential for serious injury or causes long term repetitive stress injuries.
Its not worth it. You will lose in the long run because of it.
It's why I find lunges to be stupid: even with weights, I always get utterly awkward stress points on areas where they shouldn't be (e.g. my knees). I stopped doing them as fast as I started doing them with kettles. No thank you.
@@daviddebroux4708 question, what do you do instead?
Oh yeah. First thing I thought of when he was talking about rep ranges toward the beginning was someone jacking up weight they had no business monkeying with and hurting themselves just to push themselves during that 4-5 rep stretch.
I don't do anything that causes me pain! I'm glad I've learned this lesson in my early 20s
yes im 48 and agree at first i did not follow this but last 15 years i am very careful
Take a shot every time he uses a picture of a dude on roids
You want to blow them guys or what
Funny asf 🤣
Take a shot??
@@ZZPrince828 how old are you dont lie
fish the IV do they mean take a shot of alcohol?
This guy is really helping me quit negative energy when it comes to building my body
The hardest part is consuming all the food.
I agree, I have a really fast metabolism and having to eat so much in the day is such a chore
@@itspure7152 You're lucky. I have a very slow metabolism...
Nice Profile Pic!
Bence Horvath not really don't treat it like a job just sit in front of the TV every meal and eat up and be happy
I've been using protein powder for calorie shakes. It helps a lot if you can't eat a lot, but you'll feel bloated. You soon overcome that though as you start to gain weight. Trust me I was 126 in August of 2018 lol and I barely started working out/started diet in February. It's not much but I'm currently at 135.
Am I the only one who is looking for summary of this video in comment section?
Beard Man no, I am with you. Don’t worry
It’s in the description for the video
Go fuck your self and eat ALOT of food with your ass. That the summery
@@yudodat3585 Internet gangster?
@@randomdeadbydaylight3498🤔 I guess if you say so😁thanks for the compliment
My goodness it took over a decade but a RUclipsr who gives solid advice and explains why. A big thumbs up to you 👍🏻
I achieved amazing results with the personalized Agoge diet. Probably the best diet for increasing muscle fast.
Got my plan, looks good 👌
Watch 1.25x speed
My English is shitty I wouldn't understand
Why
Tnx @Prome
Prome im on 2x 🤣
@@antoniochagas701 same
It's better to do 3-5 reps with very good form, than to do 10-15 reps with sloppy form. That's something my Grandpa taught me
Just do 10-15 reps with good form lol
@@An_Enraged_Pig that’s exactly what I was thinking lmfaooo
You spike your insulin 9 times per day? Holy shit
Agreed
You either have 9 small spikes in insulin or 2 *huge* spikes in insulin. I don’t think it even matter
@@manofgod7622 it matters in the way of insulin resistance
He didnt say eat junk 9 times a day you bafoon. Healthy food
@@ujjjf6659 all food spikes insulin fat doing the least
I learned more from watching these 2 videos than my whole entire P.E. classes combined. Thank you
Work on your form with light weights and then move to heavy lifting : AS
I just started working out yesterday, just the bascis and 4:30 AM runs, and now I think I got more confidence that I can do this because of this videos I'm watching on this channel. Thanks a lot!
Same i just started bro im kind of confused what exercises i need to do as a skinny guy wanting to get big and muscular
This was really informative and useful. Bulking up and what's included here is really gonna help me. I'm a few weeks in, seeing results but this has instilled what I really should be doing. Thanks for the Video Ian 👍😁
I love how these videos confirm my acquired knowledge with physiology and clinical studies. Lots of water in between meals helps make room for the next meal and starting early in the morning gives you more time during the day to eat.
I've done tonnes of research to find out all this, and it took me many years to accumulate this knowledge. He sums up the most important things in one video, you should listen to him, he's bang on point.
youtube : go to gym
also youtube : this exercise u doing is also wrong
So true man.
Farting while doing the exercises are killing your gains, remember that
Me :- I will increase 500 cal every week
My purse :- No we don't do that here
I gained 30 lbs just eating 4-5 times a day. I’m 6”2 I was 140 very underweight. I did this with creatine supplementation, eating balanced food and vegan protein. You don’t necessarily need whey , time and consistency is key
Gained 30 lbs for how long? Please
@statiktiger9664 Nazi ?
After 30 years of all kinds of exercise, I've found the following to be true: Everyone is different, from genetics to metabolism and so forth, so experimentation and going with what your gut tells you or what your body is telling you intuitively.
The ratio often promulgated about diet being 90% and training 10% is rubbish. It's like saying a ten-minute walk with intense cognitive focus is better than a 30-minute power walk.
It's more around the 50-50% ratio more or less. I say sticking to the simple output exceeding input is a great start.
More importantly, if there is no fun factor or sense of learning a new skill like boxing where the incentive to keep training lies in getting better is important.
The industry has become infiltrated and highly technical, with lots of jargon and BS language. Depending on what result you are going for it's as simple as 1. Stretching. Mixing up cardio with strength training. Then stretching again. I advise supplementing your hard workouts with pilates (which I can't praise enough), swimming, and other supplementary exercises.
All I do is watch my diet, stay away from high-end fatty foods, strength circuit training once a week and a boxing workout once a week. This is enough for me to stabilise my weight because at the end who wants to grind their way down to a weight that is unsustainable, lasts three weeks before your body 'defaults' back to a regular weight.
Remember we live in a ridiculously over-obsessed supposedly health-focused society, which in reality is about how attractive do I look? We all work out hard for a variety of reasons, but mostly we are looking for validation from the opposite sex.
In Australia, women here have such an over-inflated opinion of themselves it's not worth copping the crap you will almost always get from approaching a woman, so I have let go of the vanity fueled exercise regimen - ignoring boring, aloof, rude, unapproachable women at gym's, and find it's much easier to concentrate.
Hey mate can you please explain the last paragraph with little more simple English ? I didn't really get it.
LOL going to the gym has nothing to do with chatting up girls for most men, you are not normal. People go to the gym to work hard, not ask women for their numbers. You've clearly been doing it wrong if you feel the need to write that last paragraph hahahahah
@@MA-se1iv yeah i dont agree with those people. Working out to impress girls. By the way what did he mean in the last paragraph ?
Bora Sed he’s basically saying that women in the gym don’t want to talk to him when he approaches them (probably because they’re busy exercising) and that annoys him so he’s stopped trying to get their attention and talk to them
it really depends though, everyones body works differently. i switched to lower weight and shot for 15 reps at a time so i would feel the burn around 10, and would have to push hard to get those last 2 in. this has worked best for me and i have got pretty fast results , but i have other buddies who usually do high weight and like 6 to 8 reps. and it works great for them.
Same here, good results
Noticed gains after buying smaller sized tshirts, still lonely,
🤣
🤦♀️
, 😂😂
😂😂
😂
Everytime I watch a video of yours, it feels much more complicated than before in building muscles.
GEFALT trust me wen u finally know bout building muscles u would either just stop thinking bout it... Or if ur my type guy u will be more thirst for building muscles...
GEFALT plus he has no gains
@@teenwithmuscles5646 For me, I just try sticking to my workout plan and hit the gym 3 times a week, and eat more protein than I usually do.
GEFALT I guess they have to keep creating content, I like Arnolds advice, "just go back to basics"
Its really complicated.
How to train how to eat how to sleep how to rest....the Calories the food... The free time...
And you cant enjoy sweets or pizza. Because gains are very sensitive to sugar/fat.
One thing ive lived by that has always helped me is, low weight high rep for definition and sculpting, and low rep high weight to build big muscles. It has never let me down
Is actually true?
@@nikossbirinakis8570 Yeah, im oretty toned but with some decent size
I agree with all these points especially with sleep. When I was averaging 4-5 hrs of sleep the muscle gains came slow. Now that I get 7 hours I have noticed a huge difference!
He didn't mention sleep....That was the flaw in this video
wdldrider70 damn! That’s usually the standard haha
When the video started i was looking for the skip ad button lol
Same
Dead fr😂
After a year of lifting I started a 3 set of 3 rep on my flat, incline and shoulder press and 3 sets of 6 on curls and skull crushers after warm-ups. Made huge strenght gains
I took your periodization/progressive overload approach ever since 2020. I'm beyond grateful for your advice. For context, I'm 5'10" and I weighed 160 lbs. A skinny fat frame. Currently, I'm sitting around 185 - 187 lbs and I'm solid. This information is crucial and I cannot stress it enough. Thank you so much !
I feel like getting results is good enough for me
same zaddy💞💞💞
Take a shot every time he says rep range
Techno Gamer I’m in the hospital now
I counted 20.. Pass
Thanks but I'd rather live
RIP
Sch mg egg if by cui mb get j nf egg if du inc. Egg you if db get
To take 180grams protein... U need a lot of money
Yeah
really?
No u don’t
I'm at 220g a day and it's not that expensive. Just eat the right foods and cook at home. I only use a protien shake once a day and it's for breakfast usually after my morning workout. Rest of the day is just food. Not that difficult.
U can probably kill roadside dog
I almost bit my water on my phone when you started talking about the machines at the gym. It remind me a friend of mine who wanted to start working out and he wanted my help since I was in the gym almost every day of the week. After they gave him the tour of the place they set him up to work out. I was over in the free weight room and he asked me to come over to him to show him how to use one of the machines. I looked at him and said I have no idea how to use this. He said you practically live in this place and you don't know how to use the equipment? That's when I told him these machines are meant for women and if you want the big dogs are in the back. Let's just say he never went to the gym again. That wasn't my intention but he really did not want to put the work in.
Great video look forward to watching more of your videos.
Machines have a place, but they shouldnt be the mainstay of your workout. I treat machines like just that.....a treat. At the end of my workout as a reward for killing myself on barbells & dumbbells. Good way to finish off a workout with that last bit of destroying the muscle & maximizing your pump before leaving the gym. Also good for isolating muscles if you need to due to injury, exhaustion, etc...
It's like candy or ice cream or fast food. Should you have it all the time? Absolutely not. Should you treat yourself occasionally? Yeah, it keeps you sane.
I love this dude... He breaks it down step by step 💪💪
Doing exactly what you have said, after two weeks the results are in. From 84kg I am now down to 80kg, gaining in my shoulders, my abs, and my biceps. Lost 4kg but gained muscle, became so agile again since I was a soccer player and my whole life I am in training. Became much more explosive, yes I'm losing some weight but at least I am gaining muscles. Still need to work out on my back tho, and to stretch much more.
The food part tho is extremely heavy. At some point of time I am going with only 1 meal a day since I am fasting right now, but damn brother the results are in. The catch is exactly what you said and what @Stewie Griffin posted in the comment section. Just follow the routine, don't give up, fight the pressure, and most importantly FIND THE BALANCE between the training sessions, reps, and food. Its extremely difficult but worth it.
Fellow soccer player here. How long did it take for you to notice your improved strength in challenges and overall stamina?
@@liverbot4854 Fellow soccer player here... 8 weeks for a notable significant difference... friends and family can tell you. I am sticking on two meals a day because I have lost fat but maintained weight.
@@augustusmageto7435 2 meals? How many calories is that?
Meal planning the day before is super important. Also considering your mouth as a muscle you train just like every other muscle. Good luck to all with your goals!
Do you mean like eating good the day before? I do a every other day upper lower split but on the rest days I don’t eat as good
@@matt1696 yeah. I was thinking more in a general sense.
Recovery, recovery, recovery. The deeper the hole, the greater recovery is necessary. I agree however with some of the information.
I’m seriously about to start taking notes. There is so much info here! Awesome video!
@ 8:30 - "focus only on gaining muscle and don't worry if you gain some fat in the process."
*Me: Puts on 20 kilograms in 6 months*
me: put on 12kg in 1 month😅
This is probably the most informative muscle building video I’ve ever seen 😯
Thankyou for your Guidance. 12 to 14/15 Reps are required for ENDURANCE GAINING/BUILDING, as you said, so my 'LUNGS' are already 127%+ of a Normal Human, so 'My Gain' is as you trained, '3-4' Reps and that breaks 'HIGHER GIANT WEIGHTS' and collect 7 Meals a day, the only mistake is that I'll need to overcome is going for 'Very Small UnNourished Meals' that are 'too small Portion Size' that was my 'Class 0 to Class 5' School Days problem. I ll go for 'Morning OATS n MILK n CREAM' Bowl, roughly 2 to 4.8 Large Bowls, that is the 'morning CALORIES' Meal! You told that another Mistake that many many people make is - "Undervaluing the Importance of food and going for replacing 'NUTRITION NEEDS' 80% to 30% with 'trying to Supplementation' with PROTEIN + WATER Shakes." Thankyou for Telling - "If you WORKOUT too much when trying to BULK UP, you rather Hurt you more than you Help you." Thankyou for telling - "Higher Weights (accelerating every '3 to 8' Workouts) are compulsory [
Good info! Very very true! I've preached that for years. There are no short cuts, whether you are losing fat or gaining muscle, consistency is the key! Thanks for this video!
Actually a six-year study shows that as long as you work out to exhaustion the rep range doesn’t matter at all. Naturally it’s harder to do 20-30 reps to exhaustion with each set for each muscle group because you’ll most likely throw up a couple times but hey, Almighty Arnold said it himself - "I've thrown up many times working out, but it's all worth it."
Arnie is on roids tho
I dont know this study you speak of but there are two kinds of hypertrophy. You wont get much myofibril hypertrophy doing any kind of high rep work. The study you are talking about may have just looked at total muscle mass but not all muscle mass gains are equal.
George Taylor yes you will. It's called metabolic stress. The build up of lactic acid from high reps causes reactions in the muscle tissues and has shown to be just as effective as low reps or medium reps for hypertrophy. The science and research is already there. But nobody wants to read it.
So you're saying we don't need heavy weights in the gym, we can just lift the light weights more and get the same muscle mass? I hope that's not the conclusion, because it's bullshit. I can go nuts and curl 20 kg 30 times throughout a month. I will build some strength, but mostly endurance. At some point the weight will have to increase, making it harder to keep the same rep range, and logically the rep range will have to come down. One does not exclude the other, but I can say from experience, more weight and less reps are better for building strength and mass. Reps are better for endurance, and doing both makes for a more universal strength, as I'm sure most people would agree is beneficial.
@@Tomazack The study you're talking about is relatively untrained people, over a short time. If people bench 6-8 and others pop out push ups to failure then over a couple of months the results might be similar. It doesn't tell us much. I used to do 800 push ups a day. You get good at push ups. You're bigger than people who don't train, but you don't really get big.
finally a video about weight training, no more fat loss BS lol
Yee
Ikr, i feel like every fat loss video is same with different video title
Kyle Aungerer That’s total bullshit and not logic. You can put in muscle on top fat
As long as you give everything you got on every set and on the last set (lets say fourth) you can barely do 4 youre gonna get bigger and stronger. EATING is the hard part, eat A LOT, if you dont youre not gonna get bigger no matter how good your workout sessions are.
Ye true bro, food is 70% of ur muscle gaining and training 30%
This guy is really good at stretching 4 minutes of information into-zzzzzzzzzz...
1.5x speed
I know
U gay bro
LMFAO
IRON-PANDA all fitness guys that’s why it’s boring and a lot of misinformation happens
I like the 70's porn music in the background 😊👍
LouieTactical looool
lmao
Haha I do best with skynyrd
is ron jeremy still smashin??
LouieTactical How tf do you know it’s from 70’s porn? 🤔
I agree with the whole rep range theory, or what you call periodization. Thomas Delauer has a similar approach, where he suggests working out for a couple weeks with lower rep ranges, then switching it up to high rep ranges for the same amount of time. I was afraid you were going to suggest a one-rep-range-over-all-others routine, but I was pleasantly surprised. Good video...
@caseyburnet , May I ask how to arrange the schedule for rep range?
for example:
1st week - moderate reps 3kg weight
2nd week - high reps 3kg weight
3rd week - low reps with 6kg weight
4th week - moderate with more than 3kg weight?
a biut confused how to utilize this method.
thank you in advance
YOUR VIDEOS ARE TOO GOOD AND EASY TO UNDERSTAND AND YOU HIGHLIGHT GOOD MISTAKES
Tips for beginners to be aware:
#1 don't go straight to stupidly heavy low reps. Your muscles may be able to lift it, but your ligaments are not.
#2 start with basics. 2-3 exercises, 3x12 per muscle for 1-2 months. Than go to 8-10 for like 6 months (changing exercises every 2-3 months). Once you are at least an intermediate lifter you can think of experimenting with those bro science stuff...
I'll definitely listen to the green arrow
Thanks Mr.Queen,i also noticed that since im a begginer and it helped me confirm my thoughts.
"You can only build 1 pound of muscle per month" 5 seconds later "Buy our plan and build muscle in 6 weeks" :D
6 weeks is more than a month and he didn't say how much muscle..so no logic in your comment
He said if you aren’t a beginner but his plans are mostly meant for beginners
Check out the snake diet
Do you even know how long a month is?
So that would be 1.5 punds, right?
How to lose gains?
Fall in love...women are awesome
But let me tell you..gains and progression definitely come to a hault
weird. i met a girl that is way to hot for me so that’s what got my ass in the gym
Obviously she’s not to hot for you bro. You’re a catch and she realizes it! Keep working!
i like my women like i like my coffee
i drink tea
not true, I'm love with a really hot chick so i actually have even more motivation to workout just to match her hotness lol
I used to always work out. Was in good shape. Met a girl, she was so controlling with everything. Anyway she made me stop working out cuz she said that the time I spend working out I need to use it to br around her...so ya I agree I lost my gains due to a woman. Now I'm fat and im trying to get back in shape. 😆
great information given by an expert.....thanks alot
Woah a workout video that is informative and doesn't try to sell me something right off the bat 😲
Step one: go to jail. Step two: PAY ATTENTION. Step three enjoy results from steps one and two.
Warning crimes committed may result in a longer "training session" or an indefinite "training session" Please consult a lawyer to find the best "training session" for you. We are not responsible for any crimes you commit and do not condone the use of this terrible advice in any way!
Ruthless Robbery hahahha wicked
Um.... Ok I'll do that 😂
Step 2.5: Shave head
Ruthless Robbery about to begin a 5 year training session, which me luck
Lmao 😂😂😂
Take a protein shake every time he says “rep range”
Inexorable Videos just went to kidney donor surgery because of you! Lmfao
You'll be one fat bastard on the verge of renal failure if you do!
LMFAO
3 weeks into my bulking up mission. Never thought it’d be so hard to gain weight. The ‘uncomfortably full’ thing is real, and unpleasant 🤢 it’s like, ugh, I have to eat AGAIN
fr
Dude fr it succkkkkssss😂😂
I can eat about 20 meals a day, and put on so much fat
@@conorod9853 well fat is easy to get, it’s muscle weight that’s the challenge
Just smoke weed lol
I think #1 on this list should be the fact that people cut and bulk. Bulking makes sense if you're a hardgainer but if you're not, then there is no point. Just make sure your workouts are intense, eat clean lean foods, and you'll be golden. Only if you stay consistent with this will it work
Krash it’s that easy!
Sages604 make sure you are going to failure on most of your sets. Focus in on eccentric overload
Just eat regular home food and work out hard and heavy. Thats my funda. Its not that complicated.
YogiB speak for yourself, you're probably one of those lucky fucks born with good Genes..
Laurens Gosling True. I have gud genes. But still, taking steroids or other proteins just plays havoc vd ur body.
The Smurf Too much protein is just as harmful, jf not more. Especially animal proteins.
That sounds like an excuse lol
I have problems with sleeping i cant sleep enought i always wake up so fucked up and not relaxed
Very informative, good job man, I learned somethings in this video
This video is about to change my life starting today-Thank You GT for your very informative great tips in short 10min breakdowns🌟✨🌪🌊🔥
Hope your still going at it, can we get an update from your 6 months so far???
@@turkeykidd9369 I second this
Absolutely believe in changing it up. I wish I knew it years ago. Figured it out myself, with a friend a couple years ago. I used to do only low rep and medium rep workout sessions. Then my friend would do 40 rep workouts mixed in, and it made a huge difference on him, so I started too. It also gives your joints and ligaments a rest from all heavy weights. Think of your joints now, when you are young and you won't have osteoarthritis like I have after 40 years of lifting
0:18 take small actions one step at a time, schedule.
5:26
On other video you say oposite thing - that we dont need eat so many times in a day. I'm confused.
In a nutshell, having just a few big meals is usually more healthy, but sometimes you just won't be able to eat all you need in those few meals.
Eating less times a day is better because of insulin resistance, but once you start training your ass off you also use a lot of energy.
That said, it is important to plan up your training and feeding right. If you want to eat less times and you are in a bulking process, you could think about training less times per week to drop down you calories consumption.
You're confused? Good. He accomplished his goal, now buy his program.
I'm working out, but I'm really getting sick and tired of every other person saying go heavy with fewer reps, go less with high reps. There is so much information out there you don't know what's right anymore.
when he said “it’s not easy” I fuckin felt that shit on my soul
5:04 Hey that’s me!!
Aww...
OwO
@@zooloose1483 wtf
No it's not but it cool😀
😂😂😂😂😂
Hardwork
Time and
Consistency.
Zachariah Baker word
my work out any tips on what i could add or change for faster results?
vibration plate 20 mins just standing.
30kg bench press 10 reps 5 sets
20kg bar on neck squats 10 reps 3 sets
20kg bar curls 8 reps 3 sets
40kg deadlift 10 reps 3 sets
10kg dumbell curls 15 reps 3 sets
then i do 5 rounds of 2.5 mins on a punch bag all out.
im 15 stone mostly fat been doing it 2 months i weighed 15.6 stone when i started.
eat omlette in the morning and 1 other meal at night
drink flavoured water and orange juice, using protein shakes twice a day
Thank you man for this great content! I eat twice a day and only consume about 2000 calories, and I shed fat and acquired a lot of size. Even when I eat incredibly clean, eating all day makes me feel lethargic... I have a rapid metabolism, and having to eat so much during the day is a bother....
Keep up the great work!
Man, seeing all these work out videos makes me really want to get myself in to shape. I'm just worried about a hernia I had repaired.
First 'mistake' he talks about is the exact thing people do wrong and IS a mistake. Stop changing your routine and trying to 'shock' your body every week. That is the worst thing you can do. You only need to change it up when you hit a plateau. Otherwise your body cannot measure where it's limits are and then adapt. .... ...
Next mistake, big bulking. Listen, what these dudes won't tell you is that the average person cannot eat 5000 calories a day (even if they gradually increase to that) without putting on serious weight. And the weight will be from FAT, not muscle. So all you get is flab, a little strength and your clothes fill out in the wrong way. If you cannot build muscle while staying lean,then your diet (or your genetics) suck, period.
Interested in more bro science? Read on - fast vs slow protein. Doesn't matter. If it did, then everyone would rush to down their meals right after working out. They don't, and you do not have to either. You could go five hours after working out without ingesting protein and it won't make a bit of difference.
SadisticStang I like how you sound better than the video, any good RUclips channels you can recommend?
200% agree about bulking ! U ll just get fat. The little muscles that u gain, u ll loose them in the cutting phase. U ll be uncomfortable forcing urself to eat much, then uncomfortable forcing urself to cut on ur eating habits
yup this is true, I didn't know how much genetics played a role into bodybuilding until I noticed my friends who were constantly stuck in plateau while I can eat 2500 calories and still put on lean mass.
You're right on all that, only the meal within 1hr after workout is about the insulin response rather than the protein. There are a few research papers on it and is why many are eating fruit snacks or gummy bears after.
True
Bro I have been looking for this info for months! Thank you🙏🙏🙏
Focusing on the muscles is very useful. I used to idolize Bruce Lee and tried the ki energy focus thing and beat out a mate using steroids and such.
Some great advice here! Wish RUclips was around when I started lifting
This was a great video man 👌🏽
So how should we go on about it
Say like you are working out for Back and Biceps.
If you say it won't gain sticking to the same reps..
Low. What should be the weights
Moderate
High
I go for moderate weights till failure...
*starts the video by saying there is too much information out there*
gives us to much information that we can't follow along..
Wrong. He says there is an abundance of MIS-information. Big difference.
*too
100
Willlll!!!payaman AHAHA
Nice
I am the 100th like
Shut the fuck up
@Thijs Kievit with the one punch references
I was able to gain a lot of muscle following the advice in the video, however found it extremely difficult to lose fat and keep the muscle I had worked so hard for as summertime approached, actually the muscle melted away as fast as the fat. Hardly worth all the work
very interesting comment. I'm trying to stay lean and build, giving it a few months to see if I can do it. tracking exactly what I need to eat to sustain
@@HeyItsMax I’m in the same boat trying to build while staying on the leaner side.
I feel like this is the info I need right now... Thanks for a great channel!
2:22 are we not gonna talk about the fact if he lifts it, his earbuds will fall out
Video - "Steroid users..." *cuts to Arnold*
Dont stay with the same weight and same reps.. when you progress you get stronger and when your body is stronger.. the last weight and reps are nothing but useless and you can start losing muscle. Add on weight when you think its the right time.. same with reps.
Roi Gipot i mean you’ll never lose muscle from working out even if it’s endurance training your muscles still grow just not near as much
Roi Gipot m
You sound like an expert any tips?
When is the right time though..
Roi Gipot I dont have the money for heavier weights lmao
great advice this is what we do in climbing strength vs power vs endurance training and switching every month or two
Him: Sleep well
Schools: evil laughing noices
No one os perfect and In working out everyone has their own strategy,,, Just take his advice Positively He pick and choose what u like and make sense :-) He is trying so we can be strong and fit.
Love the video, really great advice. I specifically try to preach the fact that people need to be lifting as much as they can handle in there giving rep range. I like the quote Jeff cavaliere when he says you can work hard or you can work long but you cannot do both.
I've been trying to find tips a lot recently and this video really helped!