How I'd Train if I Started Over with Zero Gains **mistakes to avoid**
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- Опубликовано: 8 июл 2024
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00:00 Intro
01:04 Hello Fresh
02:49 Training Split
04:09 Newbie Gains
05:35 Training Programme
05:55 Exercise Selection
07:13 Tracking Lifts
08:26 Rest Days
09:44 Bulking & Cutting
11:06 Injury Prevention
Joe is the type of guy who enters a supermarket to buy food and forgets what he was about to get just thinking about how massive he is.
lol its his default state of thkning when he forgets
lol
I’m 20 years old and a complete nerd. Yesterday I did my first ever workout and it felt so good. I’m excited to go again. Nice video!
Perfect age to start mate, peak testosterone years ahead of you
Keep going 👑 . Watch Noel Deyzel William li and Chris heria and you'll be a ok brother
@@ElCat-tj8cx I’ll check them out, thanks!
@@Adam-yu5zj for sure king. And good luck soldier I wish you the best in these next months
All the best 👏🏻👏🏻💚
As an older guy I'd echo the advice about rest, even more so for older blokes like me. When I was training five days a week at 45, I barely saw any benefit or improvement, then I dropped it to just 3 days a week, Mon, Wed, Fri, with some light cardio on the days off and bang, within a few months you could see and feel the difference. I felt stronger during my sessions, was able to start lifting heavier, felt good after a session instead of wrecked and actually started to look forward to training, five days was just too much for an ancient bod like mine to recover without the help of some "juicy vitamins"
It's bad for younger bodies too. Overtraining can also more easily happen among the young because they just have more energy. Which means they fall into the overtraining trap far more easily than us old folk.
You're bang on, fella. 5 days a week is nuts for anyone who isn't a pro athlete after mid-forties imho. 3 times a week, get in your rest, get in your good eating habits, get good time under tension and don't bother with the ego lifting - you're not 20 anymore. I'm 53 and walk a knife-edge between doing what I want and nearly getting injured now...
I’m 51, started full body 3 times a week, so far enjoying it ! Was training 4-5 times a week, the hardest thing at first was feeling a bit lost when not training lol
That's it mate for sure. I currently train 5 times a week, but will taper it down to 3 by the time I'm 50ish I imagine (with regard to resistance training anyway).
Even at 25 I’ve dropped from silly amount of sets 4 times a week, to 1 hour work outs 3 times a week and all of a sudden my numbers have increased massively, physique looking better, and just feeling more up for training than ever before. feel like I wasted so many gains over training and messing up my joints
This is the first year I have trained consistently. One of the important things I've learned this year is that your muscle strength grows much faster than that of your tendons and ligaments. I was getting stronger and increasing weight every week the first four months, but my elbows were sore as shit. I backed off the weight for the next four months; now I am pushing slight more weight with zero pain.
Yep, this is why people on gear have to be careful... so many videos of bicep tendons snapping etc because they try to lift to the ability of their muscles, without thinking about connective tissue. It's something we take for granted.
@@JoeDelaneyy Thanks Joe. I am just training to get in shape- not yoked. Your vids are awesome.
I am new to lifting and everyone says that beginners get stronger with each workout. I've been going to gym for almost a month now and I don't find any lift improving.
1st workout : failure with 10kg 12 reps
14th workout: failure with 10kg 12 reps
@@limo-swine6537 go slower, especially on negative. Even try go to 12 and try do a few strict curls then cheat.
I've read tendons grow one tenth the rate of muscles, any one who rock climbs would probably agree.
I actually did start over recently. I have been lifting hard for 5 years. My diet and training has always been on point. At my peak in May of 2022, I was 200lbs with roughly 12% bodyfat. But I was then hospitalized for a terrible ulcerative colitis flare up, and ended up losing 65lbs over the course of 2 months. I was 135lbs at my lowest after the hospital. I was heartbroken because all of my hard work withered away so quickly. After my first workout, all I wanted to do was quit because I knew the long road ahead of me. But, since the end of July 2022, I have been training 5 days a week, eating just above maintenance calories (3500 cals), and making sure I am recovering properly between training sessions. I am growing like a weed. I am now weighing 185lbs with 10% bodyfat. My strength is nearing what it was before and my muscle size measurements are just below what they were before. When this all first happened, I thought I would never be able to get back to where I was before. But still having the knowledge from 5 years of lifting and eating properly, I could avoid all the mistakes I made. Mainly, I take more rest days now, do not ego lift, and overall have more fun in the gym.
UPDATE: It has been just about 6 months since my hospitalization, and about 5 months since I was 135lbs. I have officially reached the 200lbs milestone and am actually bigger than I was before (according to measuring various muscles LOL). If you want to see pictures of my progress, you can follow me on Instagram @nick_anstadt_fitness. Feel free to shoot me a DM and I would love to connect with anyone!
@Freerider Absolutely! It is a terrifying feeling at first. But muscle memory is an amazing thing. You would be surprised how fast everything comes back if you are training hard again!
@@10cube11 Awesome recovery and well done for getting back on track. Any tips for the Nutrition? Did you follow a program or just try to roughly count calories/macros? Also did you do a bulk in this period or have you maintained the 10-12% fat throughout your recovery?
@@SirChickenMacNugget So this may come as a surprise, but when getting to my biggest before I got sick, I was a competitive crossfit athlete!! I was training for roughly 4 hours a day eating between 5000 and 6000 calories a day. I gained a tremendous amount of muscle while staying pretty lean throughout that process. But to be honest, it was a very unsustainable way to train. I was always sore and achey. I also think that putting so much stress on my body was one of the factors of why I got so sick. At my lowest weight of 135lbs when I left the hospital, I was probably 4% bodyfat LOL. However, once I was ready to start training, I started eating 3500 calories right out of the gate and started training 5 days a week. I follow a traditional PPL split, and 3 days on and 1 day off. Maintaining higher calories and tracking each lift of each workout every week has allowed me to make tremendous gains in these past few months.
I’ve come to the conclusion that I am just small
@@Clayvalue All you gotta do is poush yourself in the gym day in and day out! That is all that matters!
I think you are one of the few influencers giving valuable advice instead of just flashy lifestyle/workout entertainment. Your content genuinely helps me and my gym buddies out so much. Never convert to the dark side of RUclips fitness Joe.
Joe D is on major streak 🔥with high quality content, what a sound lad, thanks Joe you are our hero.
I’m a newb and 6 weeks in - Loving it! And these types of videos are so helpful, so thank you! 🙌🏽
Never short of pure class 👌🏽 Informative, straight to the point, and humorous 😂
You are my inspiration brother! I started working out 30, ain't ever gonna stop now. Thanks for the vids and the tips! 💪
This year i blew my shoulder out doing triceps dips, wasnt able to lift for two weeks which was a very short but fortunate timeline, always listen to your body everyone!
I doubt your personality is exactly what you’re like from day to day, but love the dry sense of humour and slightly philosophical approach you have through these videos.; it helps people of all levels to understand. It’s rare to see an actual natty influencer that you can tell is genuine (after years of lifting its obvious who’s enhancing). As someone who doesn’t want to fuck up my hormonal system, you’re a good role model with regard to what’s possible without enhancements, keep it up 👍
There is just something different in your videos...i dont know what but i rly enjoy watching them.Thanks for all the information, motivation,and inspiration you have gave to me.Keep like that
Yep yep banging video again Joe, keep doing what you're doing
Joe, you're literally one of the few fitness guys on social media who actually gives sound advice. I had a period during the COVID lockdowns where I got way too obsessed with training, dieting, and my physique, and ended up messing up my hormones and getting down to a weight and bodyfat percentage that in hindsight was way beyond what my genetics could handle safely. While I knew at the time that my goals were ridiculous and risky, I did not understand just how ridiculous and risky they were. I really wish someone back then had told me to not lose those 3-5 pounds and 1-2% of bodyfat, as I think that's really all I would've needed to do to not mess up my body.
It's been a long road in the two years since, and after spending far too long grasping for the success I had in the past, I feel like I have finally come to understand that I need to fundamentally change my approach to fitness and how I see my body. I've been watching your videos for years and I think while your messages have been in the back of my mind for a long time, your most recent videos have articulated them in a way that finally has rung true to me and inspired me to make a change.
Keep up the vids bro . Respect for your honest advice
Just wanted to say your videos are mint. Always answering the type of questions that people are interested in. Just the right amount of videos without feeling like im being spammed and always top quality. And you’re pretty funny aswell I suppose. Keep it up.
Joe Delaney is my hero!
Joe D is the gift that keeps on giving
Informative and entertaining at the same time. Joe Delaney is my hero!
Good stuff joe!
I love your videos. Such a good balance between informative and funny as helllll
thanks for the vid, Joe!
"Your goal physique - when you get there, WHEN not IF"
I love you joey
Great video!
Sick video as always 🙌🙌🙌
Love you man after all these years still watching you
I feel like while it is easy to tell a newbie these things, ultimately the best way to learn them is yourself. You will make mistakes, the key is to just keep going, and learn from what you did wrong.
1 mistake everyone should listen to is to warmup thoroughly, me and everyone I know has an injury from the gym that takes years to fix
This guy has got to be there best out there ! Thanks joe 💪
Oscillating between 12% bf (cut) and 20% bf (bulk) was a really useful insight.
You look awesome! I don’t agree that you’ve reached your optimum potential because your growth and strength is at a different stage and maintaining your amazing physique requires a lot of work, determination and smarts! I’ve learned a great deal from your channel. Thank you for sharing!
I’ve just started, currently a fat bastard and your content is spurring me on! Cheers, Joey!
Thank god Joe is an expert on this topic, that is, training with no gains. Joe Delaney is my hero :)
Thanks again Joe D. Number one you are mate
Good video. Great advice.
Thanks for this vid my man. 11/10 as always.
Joe Delaney is my herooo!!
Joe actually is my hero
Lets go Joe!
Thanks for the info brother
I could swear this is the most underrated🔥 channel I know out their in the fitness industry how it’s not a million yet
Sick video once again! I totally agree with all your points too; I've been trying to focus on the types of exercises I implement into my routine a lot lately.
Fantastic content
This was a fantastic video Joe. Great advice. Have subbed.
Awesome advice. Love the explanation of push/pull/leg split. I've never even thought of it that way. Old school of just one body "part" a day is a legacy model. Thanks man.
At 0:16. Damn, your low-key intellectualization is great. The last video of yours I commented on was to point out that you parodied a bit of Jane Austen's "Pride and Prejudice" and its universalist philosophy of how different paths lead to the same outcome. And now you're low-key dropping hints about the Buddhist concept of the hedonic treadmill--in that we all have a set level of happiness, and we bounce down to that baseline despite achieving great goals (like bodily perfection) or bounce up when suffering horrible set backs. Joe D. is one well-read man, I have to say.
Pretty sound advice. This is that golden knowledge that you can only get after years in the game
The absolute no BS guy! Solid advice!!
I love seeing these kinda videos and getting the validation that i am doing everything right. I havent been training for a long time, just 5 months this motnh, but i've spent literally a year recolecting the best info available from diferent sources before even starting to workout. Wish this for more ppl. Learn what you doing, before you're doing it, so when you do it, you do it right ;)
Every Joey D video is an instant classic
Chill it lad!
Am I the only Chinese girl followed you for 3yrs? 😂😂 Honestly, bit difficult for me to understand your accent.BUT I made it thru these 3yrs😂❤love the way you talk, your mistake/cold jokes(is it called cold jokes?) I started my workout 5yrs ago….your personal experience and advices…helpled me a lot! We all learned a lot thru our failures and we will become better and better ✌️🙌 keep going! Joe🎉
probably not chinese people love white men
Just discovered you sir, this has so much great info that I will be taking onboard as a pretty fresh faced gym goer.
This video was excellent, will watch again.
Joe 'The Pinnacle of Natural Aesthetics' Delaney is my hero
Joe getting glowing praise from coach Greg 👊🏻💥
Great video buddy.
I've gone from training 3 days on 1 day off, to 2 days on 1 day off and really noticed a difference both in weight progression and just generally feeling fresher and more motivated in the gym. Rest really is key!
what is your training split?
@@hahgotem9466 Upper/lower and then a rest day. Rinse and repeat.
@@2519Nick how's the progress? im contemplating between PPLUL, UL and 5xfull body
Best RUclipsr out there. probably the best natural body out there. best info. chill guy. sound.
Great shout on RDL. People forget that size on your legs isn't all just quads. Hamstring plays a bit part in size too. Also, hamtrings can lead to back pain and tightness if not stretched and worked out properly so its good to develop them in situ with other leg movements from the get go.
Make vid on different kind of stretches (what should be a common one to do, pre stretches for legs/arms/chest and such) please :)
Thanks so much for sharing your lessons learned. I have a clearer idea about how to get started now. Cheers and hope all's well, man.
Joe delany is my hero
Dope content on the regular.
Joey D is literally the only fitness channel you need to watch in my opinion. So much value in his content.
I started the weight training journey 50 years ago as a fifteen year old and if I wanted a do over I would have never gone with go heavy or go home mentality. I am now paying for all the heavy lifting with bad joints and hip replacement surgery in the future. Lift for fun and lift for yourself and use moderate weights with good form!!
Totally agree this progressive overload theory that you have to increase your weights each week gets misinterpreted and leads to ego lifting and thus injuries down the line
Absolute legend
Great advice. I’m 40 now been in the gym 20 years natural. Everyone responds differently but for me the traditional long bulk would end up with a lot of strength gain and a lot of body weight gain. Having to Cutting 50lbs and stay in a deficit for a long time would result in inevitable muscle & strength loss. For me slow controlled gaining phase followed by shorter diet cutting 10-15lbs much more effective and healthy.
I'm 36 and been working out for 2 years consistently. I feel and look better than ever. It's never too late.
Good stuff mate are you still working out consistently?
5:17 JOE D COMEDY AT ITS FINEST!! 😂We love you brotha!! 💙
Editing on point
I am 230 and I am about to start my weight loss journey. It’s good to hear what you’d do differently so people don’t make the same mistakes
Bloody hell, I thought the average life expectancy was about 80, you’ve done well
@@turbzyangling i am dead xD
ride a bike and do swimming as they are low impact with your joints to get moving, and with gym stuff start embarrassingly low to train your mind and body on how to do the excersize first. drink water
I don't like most internet fitness people this guy's a real one says the real stuff
Nice vid 👌
Hey Joe, I got your app on Android just the other day and I've gotta say I absolutely love it.
I’m glad you like it mate! Lots still to come
awesome video...seems I never stop learning
Gonna show this to my bro who’s just getting into the gym.
Joe, can you make a video about warm up routines with different focuses depending on work out you have planned? i realise it wont be the videos with the most views but as you said safety is important
whatever you do, make sure to train hard enough and hold yourself accountable.
i have been active in the gym since march this year. i feel like (even though i actually did, as i would come to see) that i didnt make much progress for some time, and tbh, i still think i couldve made much more.
that was, as i came to recently recognize and finally understand, due to me not training hard enough and dieting like a little btch.
started a bulk now, kinda crazy, a lean bulk with dumb ass amounts of calories thats basically made possible through 2 cardio days per week, and i actively think of whether to do a 3 days full body split or a 4 days upper lower split rn.
got burnt out from ppl 6 days a week, and wouldnt recommend that for only that reason as long as you're not advanced and possibly need it to grow more efficiently.
but the lesson i learned recently is that in order to make it work, you have to make it work. trust in the process, invest yourself in its success - even if it may set you back for the moment (topic of bulking and gaining fat). no good's gonna come from not training hard enough, resting well enough and eating toward your ambition
Thanks bro
JUST STUMBLED ACROSS YOUE CHANNEL DOPPEEEEEE
Thank you
starve failure, FEED SUCCESS. If applied intelligently, most aspects of life, will improve. Thanks, Joe, for another enjoyable video.
Excellent content Joe!
You've earned a new sub and a like for your video.
Thanks!
Joey D the MVP
Thanks a lot Joey D.. I’m 35 years old, lost 25kg down to 80kg through diet but now 2 months in the gym… I wish I joined earlier but this vid is a hell of a blueprint for me 👍 cheers my man
Good job Lee! Keep going.
@@fengkorberfer thanks mate :)
I started using an app that would suggest workouts and track all of my previous and it revolutionized my workouts
I’ve taken to the elliptical on the days I’m not lifting in order to defeat the feeling of being unproductive
Straight and to the point with some self deprecated jokes. Subscribed!
We like you Joey. Don’t worry.
sounds like hella fresh!!
My hero
Another great video Joe, any recommendations on a set of bands for pull-ups, mobility, training?
Cheers
Class video man! Great crack too 😂👌🏽
Earned yourself a sub mate
Haha, good advice for all, from someone ahead of me. We can all learn from each other.
i love u joe
Thanks Michael Fassbender
I used to track my lifts by just changing the numbers on my phone notepad every time I increased weight or reps. But I can’t set PRs every 1-2 weeks anymore. So instead I use a “demerit” system. I just add stars for each workout that I wasn’t able to beat my PR. Eventually I end out with 3-5 demerits and I think to myself: something has to change to break the plateau. So, then I either add an extra rest day before the problematic work out or plan for extra calories in my grocery list for the week to follow
I use phone notes as well. Easy and free.
great video though!! thanks
I really like Joe