The 7 Worst Mistakes Natural Lifters Make | Featuring Jeff Nippard
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- Опубликовано: 8 июн 2024
- So you're a natural lifter and you want to know what mistakes you might be making. Well, this is the video for you. We go over seven mistakes natural lifters make. If you can fix some or all the mistakes we talk about in this video, you will be on your way to a better physique in no time. Let us know some mistakes you think natural lifters make in the comments below.
Mistakes natural lifter make:
0:15 You can’t achieve much naturally
2:40 You can’t train as hard naturally
4:51 You’ll maintain a natural physique forever
8:56 Natural lifters enter too big of a caloric surplus
11:56 Natural lifters can be too scared to add any body fat
13:53 Natural lifters assume many training techniques are “just for enhanced lifters”
19:40 Taking a minimum effort approach
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If you like this video make sure you check out my natural playlist: ruclips.net/p/PLNAUreWTt_Sh0oNrGMhzEFZoN9zMZhhvY
please have coach greg
How do I get john meadows as a trainer? I can maintain long distance contact with emails and send pics for updates etc.
mountaindog1 Great Vid John, what’s your take on Cardio? Post workout? Maybe you could do a video on this. Was looking through your vids but couldn’t find any
you need to invest in an intro to your videos
@mountaindog1 I know its personal, but do you use? I would just like to know
The #1 mistake is standing next to an enhanced athelte
😂😂😂😂😂😂
CryptoAUBS right right
😂😂
Truth but if he was next to a enhanced
physique class body type it would be very simaler looking -_-
@@MrJacquesJVR No he would not
is anyone else just staring at John's bicep
I swear his arms got a pump throughout the video
heck yeah. its massive XD
😃
Lol no.... yes 😕
Yea, he's definitely got sizeable arms....I am curious though as to what lead to the bicep asymmetry?
Thanks for having me on man! I always enjoy our conversations like this behind the scenes and glad we captured this one on camera. Aiming to have our back vid up for tomorrow 🔥
thank you - see you next time!!!! Omaha maybe :)
@@JoeyCentral couldn't have said it better...
@@JoeyCentral this x 1000!!!
Joey Central everyone’s have their opinions but the thing about Stephanie being an Asian that doesn’t even know how to be skinny is totally dumb... doesn’t even makes sense and that he shouldn’t had supported her... you look stupid bro... you have so many insecurities that the only thing that makes you feel good is to criticize others behind a screen
@@JoeyCentral How would going to Wuhan, China prove that someone is natural, exactly? Seriously, WTF?
Amount of time spent staring at Johns biceps and Jeff's beard was about a 50/50 split.
Gay
Lmaooooo
Hahaha
Not to sound weird but what about Jeff’s blue eyes, commenting for a friend
Man these videos hit hella different now. RIP John!
Yeah I know right. Feels different now since John has passed away 😔
Bro, tell me about it 😞🙏🏾
Still cannot believe it.
It's obvious that John didn't do these videos for the he'll of it, he genuinely wanted to pass on his knowledge which was gained through years of experience.
oh wow didnt know that ! how ?? sorry to bother you man
Goddamn, i thought jeff is big, but when side by side to john, his arms looked pretty small
John has 20 1/2 inch arms. Jeff probably has 16's.
@C. W. 99%
christian, no reason to take the Lord's name in vain! (from a previous offender)
He looks like a non lifter compared to him
@@tjcmoto5484 99.9%
I’m in my thirties, and have been training consistently for 19 years. I’m a natural lifter. Always have been. Likely always will be. I’m proud to be natural. And for what it’s worth, I’m almost always the strongest guy at every gym I go to or have ever gone to. And I live in Chicago, so it’s not like I am a big fish in a small pond. I’m tired of enhanced lifters’ physiques, programs, and workouts setting the bar / standards for everyone else. The aesthetics of my natural physique impress everyone (except for the man in the mirror sometimes). Stay natural brotatoes.
Nice to hear. Thank you
I am just like you, natty 4 life and 35.
Summary: Consistency. Make it a lifestyle and go 120%.
Brotatoes! Haha that's a lovely word ☺️
Great man keep it like that
I’m also a natural bodybuilder and I’m also the strongest man in every gym I’ve been into even though being down on weight and age being 24. comparing to the enhanced bodybuilders and i’m so proud of it
Glad to have this recommended to me
Rip king
Yup watching this in memory of the legend... am doing some mountain dog marathon since then
I always saw *Jeff as big* but now I see *mountain dog as huge!*
John has 20 inch arms so ... Yeaah
@Ballsdeep Singh
He's a BEAST!
@@youssefmikhael3044
👊
Well he is enhanced after all. But still impressive nontheless
Then imagine how big some of the other men and women that John featured on his channel are..... wow
Doesn’t feel right with Jeff stealing the “alright, hi everybody”
barryhudson12 John does it better
@@Jo_Jo310 that's what she said
Next we'll see Stephanie doing yo-yo tricks.
Agreed
@@DeathToDrugUsers21 you know you're mature when that stops being funny, and it'll never stopping being funny lol
John may look like Luke but has the intelligence of master Yoda. I thought I was at my genetic limit till I made some intensity changes and made some serious gains as a natural
BOOOM
@@mountaindog1 very Yoda-like reaction
@John Kelly I wish this question was answered
HooDRidEWhiteY I’m not a pro or anything but I think just adding one set to failure at the end of all of your “big lifts” for each muscle (or at least somewhere is all you need to make a difference. For me I like doing two burnouts for each muscle and I made some pretty serious gains over the course of spring(ish) through a summer. Hope that might help!
Rest in peace John, I first started watching him after first coming across him on Jeff's channel
Not much makes me happier than when Jeff says 'bar'
John Othic BEAAAAAAAAR
I can't even type it out, it transcends the alphabet.
@@EpicMathTime bær
G. Wolfs that doesent mean what you want it to mean
@@mlg5had0w34 is that some kind of Scandinavian word for shit like bae or something?
I’ve been a natural lifter for about 1.5 years now. John’s drop set and forced reps have showed me that a plateau for naturals can always be overcome by tweaking the training approach! John is a great teacher!
Step 1 of looking good natty = be 5'4"
Kolossus hahhaa true shit
Or just work hard
Less about height, more about proportions. Over 6' with proportionately short limbs can look like motherfuckin monsters. I'm 5'10 with 76" wingspan. My humeri are so long they make my 16" biceps look like 13"s.
@@martingamer5591 On the other hand you can be deceptively strong with those long levers :)
For real. I'm a foot taller than my younger brother and he's always looked yoked. Muscle just looks better on shorter people.
Having enhanced bodybuilders be open and have conversations like this really help with the psych. I highly appreciate this.
You two have got great conversational chemistry.
You mean mountain dog's right and left biceps? Cuz Jeff needs work to do
I ship it!
@@davidmernick7360 lol
Mistake number 1: taking steroids and keep claiming natural
I hear ya, just admit it jeez ... it's ok you know
I get over guys that take HRT always talking like they are natural and that its nothing like taking steroids, its exactly like taking steroids, it is taking steroids. They look better over 40 then they did at any other time in they're entire lives usually, but call it HRT and suddenly it dosen't mean anything. It's a hugely perpetuated myth. being 40+ and having the test lvls of a 18 year old is not natural. I'm all for HRT but just be fuckin honest you're on some shit that's jackin you up.
DEFMUTE yep just like John, nice guy but is delusional that he isn’t being boosted immensely
@@HardMode.. Scooby is the perfect example of that, Im on HRT so im all natural.. The reason hrt works better than "natty" is because being on hrt your test are elevated constantly through the day, being natty your test level goes up and down
no.1 mistake talking a pile of crap like you are
“ when should you hit your muscle ? When it’s RECOVERED. “ this is simple gold
Okay but when is Jeff dropping his skin care routine?
🥝
Gay
Haha, yeah, I need it
F..k yeah!!!! 🤣🤣👍
Good skin is from the test.. yes acne in the back. But a younger looking face
Biggest mistake for me was thinking I was going to overtrain. Soon as I gave up on that fear I grew like crazy. Plus I didnt need tons of high intensity shit. 90% failure to failure was plenty 5 sets major compound exercises with fewer sets isolation did great. Blew up to 220 at 15% bodyfat.
yea thats what ive been doing has been working great so far.
Can't relate, I easily overreached just because another set or two.
5x5 for squat dead row bench and pull ups to failure blew my strength up
Same here. People nowadays will read some flawed study saying they don't need to train to failure and start training like little bitches.
Edward Fortae agree man, I started lifting after my friends but I’ve surpassed them in size because I train hard at every time. They take there little breaks and they’ll be texting and then wonder why they’re making slow gains.
9lbs of muscle, fixed my posture lost 60lbs all natty , but most important my mind set. I stand big, I walk big and lift big achieve it in 3 1/2 years and still growing
ANTIHERO LIVE keep up the great work.
Damn good shit brotha
And the sad thing is that there are a loads of idiots out there that think that what you have achieved isn't a fantastic result because of fakes claiming they gained 25 pounds natty and maintained low body fat in a year. Just ignore the bullshit and keep up the grind> I wish I could gain 9 pounds of muscle!
3 months late but good job on dropping 60lbs !
I wanna see what this 'walk big' thingy you got going on looks like. Do you 'drive' big too and cruise around town in a monster truck?
I always love how engaged and receptive John is when people are explaining things in great detail to him that he already knows 😀
RIP John Meadows. The fitness industry is diminished with your passing. 😢
I used to train enhanced with the goal of becoming pro, but have been natural for the past 8+ years as my career, family, and life became more of a priority. I now have a home gym and have gotten amazing results in muscle size, shape, and leanness all naturally. I'm honestly very impressed I could even look the way I do without being enhanced. The one thing I'll say about training natural is that I do get more sore and take longer to recover. Although training enhanced meant I had to push more weight and have much higher intensity, which could lead to injuries.
The great thing about training naturally is the cost savings! At this point in my life I'm more concerned with stashing tons of money away for retirement (while still being in great shape) rather than spending tons of money on food and enhancements trying to be as big as possible. Something no one ever talks about is how people spend sooooo much money on bodybuilding when they will never become a professional anyways.
Most people who does not live from bodybuilding get to the same conclusion at some point in time. Maturity and understanding of how the human body works plays a major role for this to happen.
Jeff's beard looks like he's from team America
*COMING AGAIN TO SAVE MOTHERFUCKING DAY YEAH!*
We got five terrorist heading south on bakalakadaka street!
Being a dick ain’t so bad
😂😂😂😂😂 I was just thinking I hope he's got a permit to wear that!
James Ingram you’re god damn good American sir
I loved that saying in regards to recovery: "When the muscle is ready, hit it!" I feel too many people try to rigorously adhere to a strict schedule, just listen to your body. Thank you John and Jeff, awesome vid 💪
You need good listening skills to hear what the muscles are saying. The muscles are like Secretariat. Only a few mad dashes for the finish line, the rest spent in the barn eating hay and lots of oats.
Despite having different context, ages, advantages and obstacles, it is wonderful to see two inspiring people sharing their knowledge and the same mentality in different perspectives. Excellent video Mountain Dog and Hill Puppy
Hill Puppy🤣🤣
Naturals can achieve one thing, the most important one... longevity.
All the more relevant now, sadly.
Much Love John, you made a huge impact on my life, I will never forget you Mountain Dog
this was on my reccomended this morning . RIP john .
The most beautiful thing (and I'm less than 5 mins in) is these two guys sharing, being respectful & humble. Jeff is a great guy & John is the only man in the world who can politely beat you into submission. The humbleness of these 2 is worth the watch alone. It shows the true passion & compassion of training, not the lunks, gymrats & bro's that we're called out for. Jordan in NC
Recovery is the least considered but most important aspect to building muscle! Healthy muscles can push/pull up to 20% more weight than fatigued muscle! Gains are ramped up with good recovery!#MountainDogPower!
I totally agree. Everyone wants to be a bodybuilder but nobody takes the time to sleep 9 hours a night.
This is my issue now I work two full jobs one being own company so sleep is limited to about 4 hours a night and I try to do at leas a hour or two in the gym every other day with a rest day in between I put on some for a while but lack of sleep cost me 5 pounds in two weeks almost
A video with these two is a must-see. Not only two very knowledgeable dudes, but also really down-to-earth. Some of the very best! Thanks for uploading.
Thank you John & Jeff. I’m a lifetime drug free bodybuilder. You never stop learning. I’d say the. Number 1 thing I’ve learned now at 40 is the recovery time is longer...I need more rest in between intense training days. Keep up the good work!
You know who did a ton of resting between peak performances? Secretariat. And Citation.
Same.
I've gotta take a day or two off between workouts or I can workout 6 days a week but then I feel like I'm not able to have the workouts that I'm capable of and it's so disappointing. I like having great workouts every 3 or 4 days instead and I'm still seeing results
What a great conversation! More of this rather than just instruction. John is gold. Gold! And yes... I was staring at John's biceps the entire time.
Best father and son duo...mountain dog and hill puppy 🤣 love all your content guys! Keep up the awesome videos 👍
😹😹😹
Hill Puppy 😤
Hill puppy Fuk hahahah
😂😂😂😂😂😂
Hill puppy lol
It is so great that you are adding all this contents John, for natural and enhanced lifters. I feel you are embracing lifting as whole and this benefits the whole community. Congrats and keep up the good work!
absolutely!
Humble...... Twice as much as experience, twice as big and twice as interested in what someone else is saying.
Humility is such an underrated quality in human beings. I agree with you. Really enjoyed this conversation, better than most real life conversations I've been a part of! Lol 😆
I love when people tell me i'm on steroids....i know i'm doing something right🔥😂👏
Eat clen, tren hard, anaver give up, test your limits, Dbolish your haters, and always winn
ツIlyesBlkFit Lmmfao
I love these comments. Always try to make them where appropriate.
No you should always loose
Haha
@@utewbd yeah also this comment got a heart which is great!
This is easily one of the most informative videos on the market! Great Work!
John tell Jeff to train harder ....
we have a great back training video coming out I think tmrw on his channel.
@brent Don’t wanna hear it, unless you’re a pro natural bodybuilder with a better physique
@@zachbooze8553 obviously a Dr. Greg pun
@@jamoryhawkins8238 for real lol
Jamory Hawkins who tf is that
These are two very knowledgeable people at two very different stages of there career and makes a great combo to learn alot would love to see more videos of these two in the future.
Yassss! My favorite collab team back at it again! Two titans of knowledge combining their brains.
Love the video, John. Thank you to Jeff and you for providing exceptional training advice. As always, you guys are on point.
I think there's 2 main types of fitness people: let's call them the "all-in" guys and the "hobbyist" guys.
The "all-in" guys are willing to get 5-6 meals a day, hire personal coaches, train 5 times a week, etc... and yes, they are probably willing to step into "enhanced" territory. They are or aspire to be fitness models/influencers, competitive bodybuilders and powerllifters, etc...
The "hobbyist" guys are willing to train like 3 times a week, clean up their diet, spend reasonable money on supplements, and adopt overall healthy life habits. Most of them probably understand they have no business messing with PEDs.
Then you have those guys not really fitting in one of the 2 main categories. I believe there is such a thing as "natural all-in" guys who do everything but the PEDs. These people happen to be some of the best, most knowledgeable and reliable fitness resources that the "hobbyists" should get their information from.
And then you have the "cheaters" who are not willing to go "all-in" but want to look like they do. I think they are easy to spot and the only thing they can (sometimes) succeed at is flattering their own ego.
Does the world really need more influencers. It sounds very egotistical. You lift because you love it, not because of who you can influence or get to follow you. Most people you follow will inevitably wind up in the grave just like everybody else. Then what?
John and Jeff: talking about the mistakes of natural lifters.
Me: watching the 3 by 3 rubiks cube and the unsolved megaminx cube in the background.
his boy must have solved them. one of John's kids is really good at rubik's cubes
there are lots of people out there that claim to be natural but they are actually not, especially now there are lots of social media channels people watch there are genuine people out there but there are lots of fake nattys
I AM !!! Only 5 gr creatine... And i don't look Even close to natural youtuber standar 😭😭😭
@Zombie Head exactly lots of people want to be famous on youtube with fittness videos mainly bodybuilding and they know that if they even have the correct knowledge that if they look average people wont give them time of day but if they look jacked and ripped people will take note of them and if they claim to be natural then idiots will think they can achieve the same naturally the guys posting the videos will say do as they do and you will get the same and if you pay a lot of money they will personally work with you online with a program which will probably be very basic knowledge most people already know but they wont say that they are taking steroids
@Zombie Head yes to a point but if someone is training for 5 years and expecting to get the same results as someone who is juicing then they need to realise that most of these people are not natural and stop being so naive and realise naturals can only get to a certain level or start taking steroids themselves
Like those jail or prison bodybuilders on you tube all juiced up. Lol
Aside from the great information that this video has. Another thing I learned is that John is a great conversationalist. He listens, focus, he converse not debate, he genuinely agrees and compliment Jeff's good points, and he share the spotlight to Jeff by letting him talk and finish his sentences. You should do more podcast, John!
never seen a great listener like john especially when u know everything related to the subject
The first mistake I’ve never made, a natural should look up to oldtime strongman.
Worldly Wisdom or anyone else who is also natural and can lift heavy ass weights.
Anthony Lane yeah but can never trust people 100% nowadays unfortunately
Worldly Wisdom yea
Rest in peace... 💔💔💔💔
R.I.P. Mountain Dog 😢 You will be missed. God Bless
Thank you excellent content, keep publishing more please. The juxtaposition of enhanced and natural athletes sharing best practices to edify and inform, is priceless to your followers!
My favorite manlets. 💘
Definitely can see both perspectives here, honestly though I think that the reason why people don't think they can achieve much naturally is because most people don't necessarily think that Natural bodybuilders(as in people like Eric Helms or Omarisuf) compared with most of their goals.
It is a lot easier to look ripped than big without being fat, and that is doubly true for natural bodybuilders. On the other hand, everyone can look better, be stronger, and generally improve their body composition without any drugs at all, or supplements for that matter. Many natural powerlifters are extremely strong without any drugs whatsoever, the real marked difference is the hypertrophy over all other aspects, which is why juiced bodybuilders look much different from natural bodybuilders.
Rets Rational good points. I am only 152lbs and 5’8 and the leanest I’ve ever been. I am enjoying all the muscles popping through the skin just being lean. It’s exciting to me, that I don’t care if I ever have to bulk again. Maybe once I reach an elite level of lean, I will consider a lean bulk if that’s even possible, but the biggest advice I have for someone who feels defeated, is to get absolutely shredded and you feel more confident from the definition. I would rather have SOME muscle and very defined than walk around with a pot belly in an endless off season. Off season is sometimes a cop out for people who don’t want to take the time to dig dig dig!!
Amazing stuff guys, the part about naturals being defeatist is so true, we can achieve a hell if a lot more than most of us think naturally...that negativity is so damaging for sure! Love when u 2 guys get together! Cheers
‘Wether you think you can or you can’t, you’re usually right’ very well put Jeff.
He makes Jeff look like a little kid 😂😂
@Luke yeet you mean Mountain dog?
That right there is enhanced sitting next to a natural. The difference is clear.
jim perry both guys look great, especially considering Johns age. Wow!! And Jeff looks buff and healthy and great as well.
because Jeff is quite small. All his photos are shopped and its angles, but doesnt even look like he has been lifting
@@jimperry4420 Jeff is 5"5" the difference is clear...
I woul add number 8.
Some naturals makes building muscle to rocket science.
Broscience, pubmed things.
Just eat enough and have a crystal clear goals.
One of the most informative and well delivered videos about fitness. Not only did y’all make everything simple and digestible, but also any athlete what any level can walk away with these nuggets of knowledge and train to their maximum potential. Thanks to both of Y’all!!!
I sincerely appreciate the unbiased comments you guys shared with us 💪🏻 super useful. Good job!
Well done - great to see this collaboration
17:00 I'd say this is the one of, if not THE MOST important point made in this video. The internet could be a toxic place sometimes because there are so many people out there "giving advice" or "correcting others" that speak only from their own experience while ignoring the gigantic genetic differences individuals might have between one another. Just because something works or doesn't work for you doesn't mean it won't or will work for somebody else
Awesome content John, your down to earth and no bullshit type of giving out informations is really refreshing in this bodybuilding industry. Keep it up!
Love seeing you two together, some of the best talent on RUclips! Please keep up the great information and insight the both of you bring to the masses. God bless.
I would have loved for y’all to dig into off season : how important it is for a natural athlete to have a very well thought out set plan because we can not take drugs & “grow into the show” I watch to many PROS play in their off season doing whatever the hell they want & then come 16 weeks before show they get into a very specific routine
Great video ! Massively helpful for people , was tying to explain alot of these ideas to my clients ! Much love guys , still watch the s and c style one for legs you recorded :D
I like the fact that you always address training and mindset etc from a natural perspective I've been training natural very hard for almost 20 years and it's nice to get a no bullshit perspective because you can get in dam good shape naturally just not mr.olympia size which lots of supplement companies want to make people believe if they buy this or that supplement. Great content.
This helped a lot, I was aiming for a much bigger surplus and hadn't hit it yet but I'm hitting what I need if I try scaling back. I was aiming for 3500 but those last 500 were an absolute struggle to do cleanly but 3000 has been comfortable and I have seen huge newbie gains already just from that.
Jeff Nippard is so well spoken. Great answers. Great combination of perspectives
Joey Central
Alright Rick
Now this is a great collaboration.
Thanks for the upload fellas! Fantastic video! 👌
John is one of few from old generation who really looks good and healthy
He has probably the best advice on bodybuilding out there, but I don't know about the health part.
I started my journey a year and a half ago and the amount of information out there is pretty overwhelming. If I could add one to the list I'd say that there is time to learn and grasp these things. For example I'm still working out my schedule for food timing and so forth. One day I'll figure out. In the mean time I'll master the things that are within my grasp until they become second nature while continuing to implement what I learn.
You're like that young man in the Karate Kid. Rub on, polish off.
I never assumed any of the above thank God, I have got asked loads of times if I was on gear , always took it as a compliment, I train harder than the big guys I think the fact there on gear they tend to take it easy 🍀🍀
This video is where I got hooked into the mountaindog and his technique. I learned a lot from you and I pray for you and your family. RIP
You guys getting together on this is really a good thing for lifters everywhere. Thankyou for your time gentleman this video was very helpful
feels weird not hearing “alright hi everybody john meadows here”
Keep in mind that Ronnie Coleman became an IFBB pro, while 100% natural.
nobody believes me when I tell them that.
Respectfully. His genetics were and are freaky
Lol
I believe that
I had no idea👀
Interesting conversation guys. Thanks for posting it up 👍 These are the details and insights that I love about natural lifting.
I really enjoy videos like this. I've still been using your approach on training and nutrition around training for getting lean and it has been working great. Thanks alot for these informative videos.
Thanks John for this special collab with one of the best known natties Jeff Nippard, I liked hearing both perspectives of the sport. I'm a beginner with just 3 years of natural lifting but never restricted myself to only haave to train as a natural, I watch all good training videos regardless of enhanced or not. I will not have unrealistic expectations to look like a Pro or anyone else or ever thought of matching anyone's strength in a workout video, nobody should be able to look like anyone else...kudos.
John your Intensity and I must say the OG Jeff from AthleanX has made a huge difference in my training. Great Video.
Jeff nippard gives some awesome advice. John & Jeff Nippard & Jeff Cavalier are in a class of their own..... personally
@@jackyohey4823 Agreed, sorry Jeff N is great also. I was just speaking about intensity.
@@jackyohey4823 agreed. My top 3 indeed.
i like this guy....iv been out of natural body building for 10 years....lots of good wisdom here
I love these two together. So much knowledge and intelligent conversation between the two of them. Learnt a lot, thanks 👌👌
Wow-got right to the point-👍🏾🏆🥇thank u!
Glad it was helpful!
Dam john , just starting my nutrition coaching in the next year and using all your info like a mentor. You are a wealth of knowledge for sure
Glad to help
@@mountaindog1 what a gentleman. RIP John
Absolutely amazing content, loving the contrast in perspectives as well.
Glad you enjoyed it!
My two favorite youtubers doing colabs. Looking forward to more of your shared wisdom!
It was an awesome vdo... thanx
Love from India
Ooh that intro felt wrong coming out of Nippards mouth
This is the most real conversation on the matter I think I've ever heard.....so I need juice, lol
Thank you for all these free knowledge john youllbe greatly missed everytime i step infront of the mirror i think about you and how u helped me to became who i am god may have you by his side so i can come and train with you as i dream about when my time is done🙇🏽♂️
That’s a nice piece of ‘ chemistry ‘ going on there..! Ah..! Bless..!
Good advice. The losers attack the winners because they can't believe it can be done.
Your the best, and so humble. letting other take over your show. Respect
Point #4 is excellent! Thank you both for setting that record straight. Super helpful!
I would also add that Jeff (excellent dude, great channel btw) has a tendency to focus more on "hard gainers".