I’m only 3 weeks into a basic push/pull/legs routine at home and started eating 4 decent meals a day and I already have noticeable results. Don’t over complicate things and find a way to be consistent and you’ll see results
@@dariofitalI used to be you bro, I’m gonna assume your like 13 so honestly what you need to do is eat at a 300-500 calorie surplus, eat 1g of protein per pound of body weight and just follow a basic workout routine
@@dariofital honestly bro if your goal is to look aesthetic hamzas plan should be fine, but its better to get into the gym and start working out , then you can ‘fine tune’ your workouts if you know what i mean
I go heavy on my compounds to bench mark my progress and fill in the rest of my workout with isolation or more bodybuilder focused training to sure off my weak points. You're totally right in saying isolation is the "harder" way of training because of the intense localised pain compared to overall fatigue you get from a heavy compound. that being said, nothing makes me feel more like a man, or a warrior than picking up and lifting above my head some heavy ass weight, it gives me such a confidence boost that i cant get from doing curls
Hey Hamza! Thank you for all the top-notch self-improvement content you're putting out there. You really are the best content creator out there in your field quite simply because you're not just a clout chaser selling a red/purple/black pill mantra, but the most realistic information from all the spheres. I think an important topic you should definitely discuss is the importance of body language. I can't stress how important having strong masculine body language is in every aspect of our social life. It makes a huge impact in the room before you even speak. Walking confidently, gauging the room, and having a strong mindset even before a social interaction can flip the outcome of the conversation in your favor. It's not an overnight process but it is definitely a strong area worth improving in oneself. Stay strong folks!
I (1.73m) went from 83kg -> 75.9kg and 19.9% -> 13% bodyfat in half a year while gaining muscle. By just eating less fats and sugar and more protein, not counting my calories and just being careful with what i eat and drinking no soda or alcohol. Going to the gym 4-5 times a week. Enjoy the journey, appreciate the results
same for me although I went up. From February (Gym Membership) to now I went from 78kg to 88kg while staying lean. Sounds crazy but there was much muscle memory involved.
5x5 is for building strengh. People in the industry usually do it because they are big enough that they are happy with it. Try starting with 3x12-15 boys, worked best for me. Also remember, dont be scared to keep good form and feel a squeeze, dont just throw weight around.
@@suda_lifts 15-20 Reps will fuck your gains for many muscle groups in the main sets, i usually do 3 sets 8-12 and then add like one extra set with lower weight to complete failure, which is most likely in the 15-20 range
switching my workouts from focusing on compounds (first 2 years) to focusing on mostly isolation movements (last 6-8 months) have been by far the biggest help for me in terms of bodybuilding
popped my shoulder trying to progress on a 5x5 bench and was out the gym for like 2 weeks because i didnt have insurrance and couldnt find a way to relieve the pain. ended up getting a couple deep tissue massages and it helpped a ton. since then i dont touch any compounds, high intentisty and going to failure on machines is all i need. id rather be in the gym more frequently and getting good pumps/mind muscle connections than trying to PR on a deadlift that literally no one cares about besides other men.
avoiding compounds entirely is not the way bro. You need to give yourself time to fully recover, then start again, using moderate weights up to 15 reps. You'll quickly regain your strength this way.
I’m the exact same as you but maybe a few years deeper into training. When I first started I was always trying to do compounds and constantly having shoulder / wrist pain due to my anatomy just not working with bench press. Hardly had any issues since I switched to machines only for chest. Compounds are not essential at all in my experience.
You will get injured again if you do only machines. The stabilizer muscles wil get weaked which can cause injuries. You have to find a balance between free weight and machines.
@@fastlion4830 The same stabilizer muscles I would need for heavier compounds? So if I stick to machines with a focus on hypertrophy training and strictly isolating muscles I should be fine for building the body I want. If my goal were strength I would reconsider but right now I’m not trying to train like a powerlifter or chase pr numbers.
Powerbuilding is honestly the best program where you get the strength and hypertrophy. I've found the best gains of my life since making the switch. Doing my big compound lift at the start and doing my accessory and bodybuilding training for the rest of it
I agree, personally I think that's the best way to train- workouts based on the big compound movements with more exercises to target a specific muscle group
I follow Jeff Nippard's hypertrophy program and this is how it's set up as well. A big compound movement at the start of a workout around 6-8 reps then the rest of the isolation exercises are around 8-15 reps.
Man you be crankin these videos out faster than my mollie(fish) have children But thank you for these I've halfed my depression and anxiety score due to your help
For a bit of result, train for a month. For more result, train for 3 months. For good result, train for 6 months For better result, train for 9 months For "big" result, train for 12 months For "very big" result, train for 16 months And for the "BEST" result you need 2 years.
Yeahhhh no. You could reach your genetic peak at 5 years IF every single aspect of training is ON POINT. That's recovery, diet, sleep, training, etc. For most people a target between 6 to 10 years is the norm to reach peak genetic natural musculature. For most people, it will take a year or two until you look like you're actually lifting. Some gifted people look big at 6 months, some at 3 years. You're nowhere near your best at 2 years of training.
It's worth mentioning height. The taller you are the longer it's going to take you to look 'jacked'. I'm 6'5, and don't get me wrong, I love being this tall and don't use it as an excuse, but I have to accept it's gonna take a long ass time to have full looking muscles. I've been lifting consistently for a few years and I'm happy with what I've accomplished, but if you compare my physique to say someone who's 5'7 with similar muscle gaining genetics, he's going to look more 'full'. For my tall brothers, just be patient, because when you do get those big muscles you're going to look incredible.
Exactly bro . I'm 6'4 and I look like a twig with em skinny arms and legs . Plus I'm also pakistani. So I'm in the worst possible situation to build muscle. It's kinda disheartening
@@shrink8 same but I do have good genetics i’m 6’3 but I can build muscle faster than other tall men, saying this because its all about how fast you gain the muscle keep on going brother!❤
@@yo848 yeah still everyone is different. my legs and back are really good compared to my arms, chest and delts but just gotta improve the weak points. glad you can build muscle faster and keep on going aswell!
Im currently writing a paper on the differences in training for strength or muscle growth (believe me or dont) and the science currently says that a rep range between 6-12 is totally fine to maximize muscle growth as long as your training close to failure, since that is gonna increase the total volume your muscle is gonna move in that workout. And more Volume = More Muscle growth (simplified). But you are absolutely right that training with 15 reps can be much more fatiguing and so negatively influence your performance, which leads to less volume moved and so less muscle growth. Still a great video with a lot of truth in it. Love from Germany
@@infected_bomber8126 nahh, by effective rep model only last 5 reps(till failure) contribute to hyperthrophy. It's been shown many times now that all rep ranges 5-30 give some hyperthropic outcomes, but higher rep sets cause more fatigue, so ideal rep range would be 5-8 reps to maxime hyperthropic stimulus and minimes fatigue
5x5 did wonders for my strength gains. In 1 year, I got to my goal of 225 on bench after having like a 90lb cap. However, the day I hit 225bbp and 135 OHP, I immediately pivoted to bodybuilding isolation movements for size. Still early on in that process, but I frankly recommend it to everyone. Tracking lifts and getting to a respectable strength level and then slowing wayyy down to focus aesthetics seems super optimal for having a beautiful, well-rounded, physique for the long haul. After Year 2 bulk, I'm gonna be in final form forreal
In terms of reps ranges the most important thing is to get close to muscle failure, the downside of high rep ranges is that you might simply get cardiovascular fatigue- endurance based and not the muscle failing itself. If you are fit enough and have high endurance than it's definitely ok to do high reps like 15. Doing less than 5 reps on every training is not that good and you risk injury. I personally stick to 6-12 rep range, I do in fact sometimes get below six when I progress the weight in the last set let's say, but the next workout I try very hard to get to 6 at least
A way to avoid cardiovascular failure for me is to simply slow down and develop the whole movement. 10 slow reps hits incredibly harder than 20 normal reps
Same I do 6-12 for most lifts. Only with bench press do I do the 5x5 because I really want to lift my bodyweight one day, which is 78kg. I can do only 55kg for 3 reps for now. It's really hard to progress on bench press unless you're stuffing yourself with food.
You convinced me to start bulking hamza. Although i had a pretty aestheticly pleasing body, i want to put on more muscle and get bigger. 1 month in and my strenght is getting higher week by week literally. Thank you hamza.
Thank you hamza for flipping my life around, I’m no longer addicted to watching prn, I’m focused on building a physique that I’ll be proud of instead of wasting my time on video games all day
As a med student, I hope everybody starts lifting weights early. Lifting weights (as well as exercise in general) is insanely beneficial to all age groups, and strength training during puberty (13-18) can have a huge impact on gene expression, height, bone density, testosterone, growth hormone levels, etc for the rest of your LIFE (kind of like telling your body that you'll need more muscle, testosterone, and GH later on). Sleep is also of the utmost importance during this period. One of my deepest regrets is not working out when I was younger (20 now). If there was one thing I'd go back in time to change, that would be it. P.S.: Being too skinny negatively impacts gene expression, having excess body fat inhibits growth hormone and testosterone levels.
But i have heard that strength training at a young age can have a impact on height growth. What are your thoughts on that and what age is a good age to start strenght training ?
I started strength training last year when I was 39, how do you think I feel! But seriously, this is great advice. And on the flip side, even if you do start late, you won't reap all the benefits of starting when you were young, but you'll be stronger and healthier than 99% of your peers. I've seen huge benefits over the past year and can do stuff I wouldn't have thought possible for me, all while slowly gaining muscle. I saw some RP vid where he mentioned you basically will feel like a normal, untrained 30 year old in your 80s if you're working out consistently at that age. That's huge, and as you get older and aesthetics become less important, actually being able to live a decent life when you're old becomes the primary motivator.
i can attest to this, i was about 5'8 when i started training (just basic pushups and pullups). i thought i had stopped growing as i hadnt grown for a while. then i noticed i had another mini growth spurt and all my friends said i had gotten taller, i think im about 5'10 now, maybe just under.
Agree with the 15-20 reps. I’ll usually squat 2-3 plates for 6-15 reps but when I did 1 plate for 20-25 reps shit killed me. Was sore for longer. Saw that in a Tom Platz video and he had the biggest legs ever
@@kshitijbhardwaj833 when I first going to the gym at 14 I was doing 10-15 with pretty heavy weight. Hormones are crazy at that age so heavier weight would probably be better for bulk. I gained like 19 pounds in a semester and was still pretty lean. I’d say go for weight as a beginner so it will give you size and bulk. Then when you have a bit of size you can go for less weight but more volume, more intensity and time under tension.
@kshitijbhardwaj833 I would say that 20-25 reps is too many, it would be training more for endurance. Use the 8-15 rep range if you want to build the most muscle
@@vanessayuri8242 yeah so I have been thinking about following stronglifts 5x5 till I get to 100kg bench and 120 squat and stuff. Will that be right? My current bench is just 55kg for 5 reps.
Powerbuilding (you get strong and aesthetic) > Bodybuilding (you get only aesthetic). "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable" - Socrates
I have been going to the gym for three months now and am feeling really amazing, felling jacked 😬 genetics is important but I think it's all about discipline. Do the hard work when you don't feel like it 😘💪
Whatever it takes guys. Whatever it takes. "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable" - Socrates If it was easy to become jacked - everyone would be jacked - and it would mean nothing. Hard things are worthwhile. Stay strong
As a 32 yr old I regret not going to the gym earlier in life. I've only started working out about 2 months ago, really focusing on muscle gain by doing 3x12 or 4x12. I never had the best physique and would place myself in the "skinny fat" category. However, even though I've only been training for 2 months now, I actually already see differences. My biceps, triceps and chest is already getting more muscular and bigger. Shoulders only a tiny bit, they progress alot slower it seems. But I'm quite optimistic that I do actually have pretty good genetics. Ofcourse it is still noobie gains, but still. Only 2 months in and seeing differences, and I'm actually feeling better about myself and more confident. Wish I knew about working out when I was about 18yr old lol!
You forgot to point out that heavy compound lift especially legs when trained in 5 or below rep range have a very positive result on testosterone levels, you should check the studies on it
Video comes at the right time. I’m not a fat fuck, im on the skinner side. Been doing homework outs for the last year, noticed a difference. Next logical is going to the gym. Can’t wait to see my progress in 6/12 months. Goal is to tone up, and build strength.
This video randomly popped up for me and I have to say as a person with over 10 years in fitness and a very good physique build by it (ppl even call me Adonis sometimes no joke xD): The keypoints in this video are right Hamza. Takes ~1 year to get into it, then bulk and increase weights while keeping min 10 reps. I grew from 70kg to my all-time best 93kg, my standard weight in inactive times is around 86kg. Effect on ppl was huge in high school etc. Literally you told my story Hamza, well done and I can just say guys: take your time and just do it, the results on body & mind are huge
Although it takes 3-5 years to get jacked lads, the mental benefits of the gym cannot be ignored! Do it for your mood and mentality first, then for looks and achievements.
Amazing video but I believe that the newcomers should start with heavy compuns too because they dont even have that much muscle, getting a bit stronger should be the priority.
As a bodybuilder myself, the best way to do it is to start your workout with a 5/5 compound then 2-3 isolation excercises to failure, if you get above 12 reps for a set then it’s time to increase weight. Just my opinion
The genetics thing is definitely true not everyone is gonna look like Arnold and ever is better at certain things in fitness. I like to lift but it’s not my naturally gifted strength I’m tall and lean I’m a cardio athlete I can run for days and it’s helps me gravitate toward boxing because I realized it’s more complimentary to how my body works. Even with this I gained about 20 pounds give or take thru lifting in about 4 years of consistent work
A man knows his limits, but a real man can overcome them -Travis Martin. Always strive to be better young men, and as always thanks hamza for the daily uploads. Be like Adonis
To anyone out there struggling with their fitness journey, never forget to enjoy the progress and process, once you achieve your dream physique you're gonna look back to ur old self a lot and it'd be a waste if you don't enjoy the journey
I will say personally I’ve done sets of 6-12 and I 1000% have gotten so much stronger off of that alone. But I notice when I move down to 4x4 lifting heavy I notice I seem to bulk up. Also isometric lifts seems to be key for building visible muscle
Bruce Lee used to lift lighter weights and high reps and really feel the time under tension and squeeze the muscles he also did a lot of isometrics Bruce Lee was lean as fuck but he didn’t have big ass muscles but he was stronger than most men
I’ve managed to lose 8KGs of fat and gained 4.5KG muscle in 8 months. Went from 97 KG to 89kg. Went from 25% body fat to 12.5% just with a calorie deficit and regular workouts and a fucked up sleep. I wonder what will happen if I sleep well, eat more protein.
I'm an Indian and I don't train much... But the time period I was disciplined I gained muscle really fast, I stopped eating refined sugar it made me loose lower belly fat and bloated face, not to forget genetically I have broad shoulders than other kids when I compare my body to theirs... And I only train at home only with a pull up bar, most of the time it's just push ups and squats for me... Thanks Hamza for changing my mindset about being masculine it feels so natural and good now... One more thing I would want to add I don't take any supplements
*_One Of The Greatest QUOTE Ever_* “You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction." - George Lorimer.
I'm getting abs like Eren Jaeger in just 3 months 🔥 and I'm already seeing muscle gains in 2 months 💪 y'all put your trust in Hamza when he gives advice related to working out 💯
I'm sad this video doesn't go into detail on macros and a target nutrients routine. Im 6'4 skinny and been going to the gym 5 days a week for the past 3 months. What I noticed is I am toning relatively well but struggling to add muscle to my arms so I decided to take bulking a lot more seriously lately but there is nowhere online that gives me any assurance of my eating schedule. Hope Hamza covers this a bit more in future topics
I’m finally starting to be proud of how I look in general, ever since I started working out, bettering my own appearance way more girls flirted with me. I’ve been the skinny fat kid, the skinny kid everyone made fun of, and now I’m pretty strong and have a pretty good bodyfat percentage, got into calisthenics and have been working out all year
The journey of working out has taught me so much, I started working out in February 2022, at first I was so discouraged I wasn't getting any results then by mid/late 2022 I started seeing muscle and weight gain, I'm not even close to where I want to be and I know it will take time, but working out taught me patience and consistency works, and I'm now implementing that into my RUclips channel, I'm not nearly as big as I want to be, but I keep grinding and appreciate every subscriber I get, knowing one day I'll be at a million subscribers, I just have to stay consistent and patient
If you train hard to failure consistently, hit your protein, and sleep a lot you will see a lot of change in just 6 months. Now you probably won't be jacked but consistency and progressive overload will change a lot. Obviously that also depends on whether you have to lose fat first.
No need to get dogmatic here. Do both. Start with heavy compounds, finish with lighter isolations. That's what bodybuilders actually do. It's not that complicated. Example: Bench 3x5, DB Incline Bench 3x8, Chest Press Machine 3x12-15, Skullcrushers 3x8, Tricep Pushdown 3x12-15, Diamond Push-ups AMRAP
Youre right, but I would say that building a ton of strength is as rewarding as building a lot of muscle. Im fontunate to have an elite genetics, so my point of view may not be optimal, as I grow from anything, but I still train super hard. I love calisthenics and I love building strength even more than building muscle. Now I got a little fatter and my sixpack is almost gone, but as I get back on cut, Im gonna be looking like a greak god as well as being very strong. Having huge muscles and still not being that strong is a waste of potencial for me
Hey Hamza I really wanted to thank you for your Advices you give to the peoples, you made me go to the gym and build an aesthetic body, you made me start meditating and stop eating junk food. 2 Month ago i started with self improvement and now i feel much better and more masculine. Thank you very much!
8:30 so true bro.... I train like a bodybuilder and made insane progress in less than a year (naturally), and I look more or as jacked as people who lift 2x more than me. Almost always going for a minimum of 8 reps, good to finish a muscle with 15-20 reps on last exercise, sometimes include dropsets etc. PPL works great for me
Hamza I have an issue with your mistake #2. The reason heavy compound lifting is suggested to beginners is that it is a good way to keep workouts relatively short while also hitting a huge variety of muscle growths and getting really good musclebuilding stimulus. The difference between muscle gained for a beginner in bodybuilding vs powerlifting style training is not that large. The difference grows as people get closer to their genetic limit. Another reason I believe it is beneficial is something known as the "Spillover Effect". Researchers have found that growth of muscle triggers in one area of the body spills over (at least in part) to other parts of the body as well. This means, yes, squatting can give you bigger biceps. Think about it: When was the last time you saw a powerlifter with "small" biceps? I'm not talking decent biceps, I mean genuinely small biceps. They never train them on any of the big three lifts. So why would they have any bicep size at all? It is this factor. One other reason is that research shows heavy compound lifting actually releases significantly more testosterone than both isolation work and a control group that did not work out at all. This is one the reasons I suggest all men deadlift HEAVY at least once a week. In general, for beginners I recommend more "powerbuilding" type stimulus and training. The idea is that you keep your big three compounds and use those to mark your progress, but you also fill in muscle groups that don't get hit as well with isolations. The reason fitness-knowledgeable people like me suggest heavy compound lifting is VARIED. In general though, Hamza, the saying I usually have to illustrate this is "Compounds are the atlas of a program". Isolating every individual muscle group is inefficient, takes a long time, reduces overall recovery, you don't get as much functional and CNS strength benefits. Doing solely isolations is a bad idea for a new gymgoer or a beginner lifter in general. Isolations of course do have a place in every program and I agree with you there. But compounds are the foundation of any program. Whenever you go to design one, you start with the heavy compound lifts and you build your isolations and rest days around that compound lifting schedule. They deserve the most consideration and are often the most fruitful in musclebuilding terms for absolute beginners and even experienced lifters. Add the big three compounds into your program Hamza and log how you feel in the coming weeks--I guarantee you'll notice a boost in strength, mood, and libido. At the end of the day, whether someone is a bodybuilder, a powerlifter, a weight lifter, it doesn't matter--What I concern myself with is that young men are finding something to dedicate themselves to. The training of a powerlifter and the training of a competing bodybuilder are very much both difficult, and I give mad respect to anybody chasing themselves in any discipline, even if and especially if it isn't my discipline. Also Hamza you are completely correct about rep ranges.
Been working hard in the gym for 3 years now and he is right. Focus on mind to muscle connection not on MAXING out and pushing PRs. It's so easy to get hurt and it wont build the aesthetic physique that most actually want. I usually start out with bodyweight excersizes like chins or pullups before I use equipment. I do 20-30 reps x4 on medium weights until my pump is unreal, then I go lower, and lower and it's gotten me really good size while remaining pretty lean. I don't care THAT much about strength besides calisthenics, which I am trying to get better at as well.
Personally I do want to gain a lot of strength. I do still do high rep sets but to me strength is more important than aesthetics. No one’s going to care how carves you are when you are in a life or death situation and I do think that with strength will come a certain level of aesthetics but with aesthetics strength isn’t gauranteed so I choose to train 8-12. Best of both worlds. As I know 5 or so reps is stupidly low. But 30 is just stupidly high as well.
It isnt stupidly low, u can still get gains though a rep range of 5 reps, since it is at a higher rpe pusbing urself to failure, which makes more muscle and creates way more strength
you can train for aesthetics first, then focus on strength once you reach a high enough level. Keep in mind that strength and size are not mutually exclusive; training in the 8-12 rep range gives you the best of both worlds.
I agree with the fact that 10-20 rep range, with lower weights, proper form, full range of motion, controlling the speed of the rep and the squeeze is FAR superior that any heavy compound movement if lookin for hypertrophy. I had to train wrong for two years + face a sliped disk + a worn tendon on my shoulder to try a different aproach and my results were far better than pushing the envelope with big weights. It's easy to equate progress with the weights going up, but after a point you really need to focus more on technique and recovery to keep getting gains. Heavy compound movements are still a huge part of my regiment and they offer a better hormonal response that isolation movements but are not the basis of bodybuilding, they are just complementary if done right.
Our bodies adapt in very different ways. I have never been more jacked or lifted more than the time a was doing full body 5x5 with compound lifts 3 times a week, just squats, flat bench press, deadlifts, weighted pull-ups, and dips. I was able to bench press 100kg for 5 reps with not much effort and I weighed 75kg at the time. however, when I started rock climbing and doing light weights + more reps I got really good control over my body, I was smaller but I was able to do lots of muscle ups in a row and front levers. When training you have to be really sincere on which is your objective
Yeah I been going hard asf for a little over a year. I was 190lbs at 5’6 when I graduated. I starved myself down to 120 and I was a skinny fat at 120 only binge ate snacks at midnight just fasting all day. I learned how to diet and have recomped my body. I am currently 140 and a year ago was 145 but I’m stronger and look bigger muscularity wise. I can’t wait to see what I look like in a couple years. My muscle bellies and insertions are pretty decent. Moral of the story I got called fat too much and decided to make a change for myself. If you’re in the same boat make the fkn change. You’ll be so happy with your decision. You may not see results for a while and that’s ok stick to something consistently. 1 year is not enough time even 2 won’t be. Just stick to something realistic don’t burn out right away you’ll be very discouraged.
You know? I started today, after three weeks of training, to look exercises for specific body parts. I have both Gynecomastia (nipples bigger than usual) and Pectus Excavation (when your chest basically has a hole in it). For Gynecomastia I am starting to build a bigger chest, like you said in a video and I didn’t have to look for that since you already talked about it in a few videos. And for Pectus Excavation now I’m trying a specific workout and I’ll see if I have results. Thanks for this video, I will now proceed to watch it.
@@lunaticheaven9446 after this comment I searched more and asked my dad, and he told me that it doesn’t fill in with “mass” instead it can be pushed forward by enlarging my rib cage with running or other cardio exercises, so that by heavily breathing my rib cage gets bigger and the “hole” will be less noticeable. Oh and my Pectus Excavation isn’t that bad, but it’s noticeable that I have it. At least that’s what I understood, I appreciate your reply by being honest with me, I always look for more knowledge about how our body works
You have a hole in only one side of the chest? Because i have the left chest which goes out and the right which goes in. However you cant fix it with exercise but if its not too noticeable its not a big deal
I just wanted to personally thank you Hamza. I decided to lose over a hundred lbs (down to 265 from 405 when I got hospitalized) and I found you somehow who motivated me to start lifting. I've been going to the gym for like about 3 months or so now, and even though idk wtf I'm doing I'm already 10 times more confident and in the literal best shape of my life. This video helped me realized I should go for hypertrophy, I've been doing strength training this whole time. While it's nice to be strong, I want to burn off the fat and get muscles. And wouldn't you know it, now I have a girl because of my confidence and journey into becoming Adonis. I can't wait to get her into it, this shit is infectious. So thank you Hamza, for helping me escape being a Jeffrey. ❤️
I am gonna drop a piece of advice regarding something I did with dieting and I wish I did sooner: When I came back to weight training after years of hiatus due to injuries, I first went for body recomposition for around 6 months, then cut a lot of the fat I had during 3-4 months and then started lean bulking. This resulted in me having a better physique during my bulk and more motivation. Looking like you are just fat when building muscle can be quite demotivating (at least it was for me). DO NOT be that guy that only cuts because you will not build (as much) muscle, but consider losing some of the fat if you are not happy with the way you look! 💪 Also, I totally agree with the rep range advice. Do not be afraid to go for 12-20, its the perfect range for hypertrophy. And if you are prone to injuries or getting older, this will increase your longevity in the sport. Stay strong, stay motivated, we are all gonna make it🤝
The fact that he can constantly record and upload is insane, mad props to hamza, hes my role model.Very grateful I found him during this time in my life.Thanks
@@mTrader1 That's easy compared to the more challenging things in life. Editing a video in a comfortable position with heat and, electricity. OH BOY THE EFFORT.
i variation in your workout is key, you should not abandon compound lifts, but also not isolation lifts. You need to have some of both to see the best results. Also, what you eat does not actually affect your progress along as you hit your protein intake, though it will have a big effect on how you feel and your energy
Earlier I used to do so many exercises on PPL but later I realised that compound movements are fatiguing and I'm leaving gains on the table so I stopped PPL and now I am on this custom split where I train for strength separately and for hypertrophy differently because I want to look both strong and aesthetic. Now I am realising that 20-30 rep range is essential because if there is form breakdown, you're not gonna know in the lower rep ranges but supporting muscles will hurt before the main muscle in these sets... My advice is to try everything and see what's best for you yourself because everyone has different bodies, genetics, lifestyles, etc. So take some time and have the humility to learn.
Hamza spoke facts grom 8:30 ! I also started again to work in hyper trophy because i realised there is no point lifting when my body is no recompising burning fat and gain muscle mass. Love from india bta 🇮🇳❤️💪
I can confidently say that as long as you enjoy going to the gym & of course put in the effort then your desired results whatever that may be (losing weight, putting on muscle etc) will happen. And that goes for almost anything else in life. The moment you lose your passion for something is the moment it becomes a waste of time. You must love it because if you don't then it becomes difficult. The extras that are a MUST are : Sufficient sleep, decent nutrition & consistency.
@@nolungs8652 true but high reps dont convert to high weught at low reps. You could guees what a set of 5 or 10 would be as a 1rm but 20+ reps is very inaccurate for that.
"I gotta get in shape now. Too much sittin' is ruinin' my body. Too much abuse has gone on for too long. From now on, it will be fifty push-ups each morning, fifty pull-ups. There'll be no more pills, there'll be no more bad food, no more destroyers of my body. From now on, it will be total organization. Every muscle must be tight.''
I play video games and I am still improving on my calisthenics skills. If you love playing games and you wanna keep going just keep playing but just keep in mind don't let it ruin your goals. I hate it when hamza says video games are a bad influence for you really its just not, just be strong mentally and keep going.
Video games are awesome. I agree with you. The key is balance. Too much of anything can be detrimental but moderation makes things slightly better. I used to play a lot of FIFA & UFC on my Xbox right after high school & it kinda consumed me because I overdid it. Eventually I stopped playing & my Xbox was sold. Now I don't play as much but I do play PES (Pro Evolution Soccer) on my iPad from time to time. It's definitely a great way to unwind.
Nah dude. Videogames are so stimulating at a base level. Dopamine wise, videogames have a ton of visual stimulation with a designed skinner box to parcel out rewards for your brain at the right intervals with enough variance that you don't get used to it. It's all designed to be addictive. And you can still play them - but realize that they are designed to be super easy to get into and hard to get out of. So if you already lack discipline, the worst things you can get into is video games and empty calories. They're both so easy to fall back on. Compared to the gym and chicken and rice, they're the best time of your life. But in a year, you won't really care about the extra 50 levels you made. You'll care about the 50 extra gym sessions you got to because you weren't playing video games. I say this as a gamer - Video games are the worst use of your free time. Even for your purely leisure activities - do something social, do something mentally difficult, do something that teaches you something. Save video games for when you have already established good habits.
@@unclefester831 video games are a good distraction off of sugar after a sweaty solid workout but can also affect u depending on where ur mindset/willpowers at.
Not everything Hamza says is gospel my friend. Lifting heavy does not automatically out you and make you weaker or look worse. For beginners a "powerlifter" program is probably best, also heavier weight is very very good for bone density and joints. There's a time and place for both but heavy weight ≠ bad
@@Ragr556 when did hamza said it will make you weaker? he said it will make you stronger. but he knows that for most of us the goal is to build muscle and that's why he mentioned it, also I've been doing the powerlifting stuff so that's why I don't see much progress in terms of muscle building, but yes it definitely helps especially with confidence, I think doing both is good
@ArvY Mentally weaker. He said it is not disciplined to lift heavy because "o-oh you can't go through more reps!🤓" I can agree with 90% of what he says but that is just bullshit
It is essential for a Man to get In shape no matter how long it takes, it’s the masculine desire we all intrinsically have.
nah, just being healthy
@@JosephSneep No
@@JosephSneep wtf
@@JosephSneep bruh just weak and want every one to be like him so he don't feel like loser
@@JosephSneep LOSER
I’m only 3 weeks into a basic push/pull/legs routine at home and started eating 4 decent meals a day and I already have noticeable results. Don’t over complicate things and find a way to be consistent and you’ll see results
Bro can you help me. I’m skinny fat and I want to go to the gym but I don’t know how to start , how to train and how to eat. Could you help me ?
@@dariofitalI used to be you bro, I’m gonna assume your like 13 so honestly what you need to do is eat at a 300-500 calorie surplus, eat 1g of protein per pound of body weight and just follow a basic workout routine
@@rartedboombaclated3117 But food is hella expensive
@@rartedboombaclated3117 thanks Bro but can you recommend me a training plan? Or could I use Hamza's free training plan?
@@dariofital honestly bro if your goal is to look aesthetic hamzas plan should be fine, but its better to get into the gym and start working out , then you can ‘fine tune’ your workouts if you know what i mean
I go heavy on my compounds to bench mark my progress and fill in the rest of my workout with isolation or more bodybuilder focused training to sure off my weak points. You're totally right in saying isolation is the "harder" way of training because of the intense localised pain compared to overall fatigue you get from a heavy compound. that being said, nothing makes me feel more like a man, or a warrior than picking up and lifting above my head some heavy ass weight, it gives me such a confidence boost that i cant get from doing curls
Hey Hamza! Thank you for all the top-notch self-improvement content you're putting out there. You really are the best content creator out there in your field quite simply because you're not just a clout chaser selling a red/purple/black pill mantra, but the most realistic information from all the spheres. I think an important topic you should definitely discuss is the importance of body language. I can't stress how important having strong masculine body language is in every aspect of our social life. It makes a huge impact in the room before you even speak. Walking confidently, gauging the room, and having a strong mindset even before a social interaction can flip the outcome of the conversation in your favor. It's not an overnight process but it is definitely a strong area worth improving in oneself.
Stay strong folks!
I (1.73m) went from 83kg -> 75.9kg and 19.9% -> 13% bodyfat in half a year while gaining muscle. By just eating less fats and sugar and more protein, not counting my calories and just being careful with what i eat and drinking no soda or alcohol. Going to the gym 4-5 times a week. Enjoy the journey, appreciate the results
Love to see that brother 💪
Great progress, fair play man
same for me although I went up. From February (Gym Membership) to now I went from 78kg to 88kg while staying lean. Sounds crazy but there was much muscle memory involved.
@@simon7701 great progress brother ♥️
how old are you
5x5 is for building strengh. People in the industry usually do it because they are big enough that they are happy with it. Try starting with 3x12-15 boys, worked best for me. Also remember, dont be scared to keep good form and feel a squeeze, dont just throw weight around.
how about doing 2 heavy working sets within the 6-8 rep range. thats the best for hypertrophy
How about 2x20? Or should I just train till failure for 3 sets?
@@suda_lifts 15-20 Reps will fuck your gains for many muscle groups in the main sets, i usually do 3 sets 8-12 and then add like one extra set with lower weight to complete failure, which is most likely in the 15-20 range
What does 5x5 mean
@@RicolaOnTheRocks probably 5 sets x 5 reps for each set.
switching my workouts from focusing on compounds (first 2 years) to focusing on mostly isolation movements (last 6-8 months) have been by far the biggest help for me in terms of bodybuilding
popped my shoulder trying to progress on a 5x5 bench and was out the gym for like 2 weeks because i didnt have insurrance and couldnt find a way to relieve the pain. ended up getting a couple deep tissue massages and it helpped a ton. since then i dont touch any compounds, high intentisty and going to failure on machines is all i need. id rather be in the gym more frequently and getting good pumps/mind muscle connections than trying to PR on a deadlift that literally no one cares about besides other men.
ouch. are you fine?
avoiding compounds entirely is not the way bro. You need to give yourself time to fully recover, then start again, using moderate weights up to 15 reps. You'll quickly regain your strength this way.
I’m the exact same as you but maybe a few years deeper into training. When I first started I was always trying to do compounds and constantly having shoulder / wrist pain due to my anatomy just not working with bench press. Hardly had any issues since I switched to machines only for chest. Compounds are not essential at all in my experience.
You will get injured again if you do only machines. The stabilizer muscles wil get weaked which can cause injuries. You have to find a balance between free weight and machines.
@@fastlion4830 The same stabilizer muscles I would need for heavier compounds? So if I stick to machines with a focus on hypertrophy training and strictly isolating muscles I should be fine for building the body I want. If my goal were strength I would reconsider but right now I’m not trying to train like a powerlifter or chase pr numbers.
Powerbuilding is honestly the best program where you get the strength and hypertrophy. I've found the best gains of my life since making the switch. Doing my big compound lift at the start and doing my accessory and bodybuilding training for the rest of it
Rate that. It’s what I’ve been already doing
I agree, personally I think that's the best way to train- workouts based on the big compound movements with more exercises to target a specific muscle group
this is literally what most gym bros do nowadays
I follow Jeff Nippard's hypertrophy program and this is how it's set up as well. A big compound movement at the start of a workout around 6-8 reps then the rest of the isolation exercises are around 8-15 reps.
Man you be crankin these videos out faster than my mollie(fish) have children
But thank you for these I've halfed my depression and anxiety score due to your help
Mollie fish are so close to having babies everyday
you dont have depression, dont be a pussy and go outside
May i know what did you do to reduce your anxiety bro?
Bro my Plec catfish is getting huge bro and my angel fish won't stop bullying each other
I once had a tank full of guppy fry. Cuties
Don’t do it for the girls do it for yourself
The girls is a good motivator for me I think 😂😂😂 whatever it takes
For a bit of result, train for a month.
For more result, train for 3 months.
For good result, train for 6 months
For better result, train for 9 months
For "big" result, train for 12 months
For "very big" result, train for 16 months
And for the "BEST" result you need 2 years.
Yeahhhh no. You could reach your genetic peak at 5 years IF every single aspect of training is ON POINT. That's recovery, diet, sleep, training, etc. For most people a target between 6 to 10 years is the norm to reach peak genetic natural musculature.
For most people, it will take a year or two until you look like you're actually lifting. Some gifted people look big at 6 months, some at 3 years. You're nowhere near your best at 2 years of training.
@@cobrav3n0mx78 you not working hard enough and you probably not consistent
@@nbflilwon7081 This is not about myself. He's just mistaken about what you can achieve in 10 years and what you can do after 2 years.
@@cobrav3n0mx78 FACT. The best physiques ever made naturally took 8-15 years
@@cobrav3n0mx78 On the holidays i started and 4 weeks later people in my class asked me if I was lifting, made me proud.
It's worth mentioning height. The taller you are the longer it's going to take you to look 'jacked'. I'm 6'5, and don't get me wrong, I love being this tall and don't use it as an excuse, but I have to accept it's gonna take a long ass time to have full looking muscles. I've been lifting consistently for a few years and I'm happy with what I've accomplished, but if you compare my physique to say someone who's 5'7 with similar muscle gaining genetics, he's going to look more 'full'. For my tall brothers, just be patient, because when you do get those big muscles you're going to look incredible.
im 6'3 and its really frustrating sometimes but just gotta be patient, we gonna look insane later on
Exactly bro . I'm 6'4 and I look like a twig with em skinny arms and legs . Plus I'm also pakistani. So I'm in the worst possible situation to build muscle. It's kinda disheartening
@@shrink8 same but I do have good genetics i’m 6’3 but I can build muscle faster than other tall men, saying this because its all about how fast you gain the muscle keep on going brother!❤
@@yo848 yeah still everyone is different. my legs and back are really good compared to my arms, chest and delts but just gotta improve the weak points. glad you can build muscle faster and keep on going aswell!
Lol ur 6”5 bro genetic elite height you’ll slay either way
Im currently writing a paper on the differences in training for strength or muscle growth (believe me or dont) and the science currently says that a rep range between 6-12 is totally fine to maximize muscle growth as long as your training close to failure, since that is gonna increase the total volume your muscle is gonna move in that workout. And more Volume = More Muscle growth (simplified).
But you are absolutely right that training with 15 reps can be much more fatiguing and so negatively influence your performance, which leads to less volume moved and so less muscle growth.
Still a great video with a lot of truth in it. Love from Germany
bro is the rep range researcher
so for pushups you would want to go for 6 reps for strength right? (sorry english bad not my main language)
@@knoxewae pushups are hard to load better off doing a bench press or dumbell press for strength
@@knoxewae Try to find exercises where you're close to failure around the 10-15 rep range
@@infected_bomber8126 nahh, by effective rep model only last 5 reps(till failure) contribute to hyperthrophy. It's been shown many times now that all rep ranges 5-30 give some hyperthropic outcomes, but higher rep sets cause more fatigue, so ideal rep range would be 5-8 reps to maxime hyperthropic stimulus and minimes fatigue
5x5 did wonders for my strength gains. In 1 year, I got to my goal of 225 on bench after having like a 90lb cap. However, the day I hit 225bbp and 135 OHP, I immediately pivoted to bodybuilding isolation movements for size. Still early on in that process, but I frankly recommend it to everyone. Tracking lifts and getting to a respectable strength level and then slowing wayyy down to focus aesthetics seems super optimal for having a beautiful, well-rounded, physique for the long haul. After Year 2 bulk, I'm gonna be in final form forreal
this is a good method
train for strength first then for aesthetics got it
In terms of reps ranges the most important thing is to get close to muscle failure, the downside of high rep ranges is that you might simply get cardiovascular fatigue- endurance based and not the muscle failing itself. If you are fit enough and have high endurance than it's definitely ok to do high reps like 15. Doing less than 5 reps on every training is not that good and you risk injury. I personally stick to 6-12 rep range, I do in fact sometimes get below six when I progress the weight in the last set let's say, but the next workout I try very hard to get to 6 at least
A way to avoid cardiovascular failure for me is to simply slow down and develop the whole movement. 10 slow reps hits incredibly harder than 20 normal reps
Bro what, I do 45 reps 🗿
5 kilo weights
Same I do 6-12 for most lifts. Only with bench press do I do the 5x5 because I really want to lift my bodyweight one day, which is 78kg. I can do only 55kg for 3 reps for now. It's really hard to progress on bench press unless you're stuffing yourself with food.
You convinced me to start bulking hamza. Although i had a pretty aestheticly pleasing body, i want to put on more muscle and get bigger. 1 month in and my strenght is getting higher week by week literally. Thank you hamza.
Good job warrior
funny because im cutting right now. 4 years in on my fit journey but i look pretty skinny fat with no abs although people love my shoulder and chest.
your pfp looks like you've been in the gym for ages homie save some muscle for the rest of us
Average CS: Source player
@@shaheera.8150 lmao thanks homie. I guess it's the pump and bulk side effects.
This is just what I was thinking. Just the video I needed.
Thank you hamza for flipping my life around, I’m no longer addicted to watching prn, I’m focused on building a physique that I’ll be proud of instead of wasting my time on video games all day
As a med student, I hope everybody starts lifting weights early. Lifting weights (as well as exercise in general) is insanely beneficial to all age groups, and strength training during puberty (13-18) can have a huge impact on gene expression, height, bone density, testosterone, growth hormone levels, etc for the rest of your LIFE (kind of like telling your body that you'll need more muscle, testosterone, and GH later on).
Sleep is also of the utmost importance during this period.
One of my deepest regrets is not working out when I was younger (20 now). If there was one thing I'd go back in time to change, that would be it.
P.S.: Being too skinny negatively impacts gene expression, having excess body fat inhibits growth hormone and testosterone levels.
What is gene expression?
But i have heard that strength training at a young age can have a impact on height growth. What are your thoughts on that and what age is a good age to start strenght training ?
I started lifting at 15 and my height was disappointing 5’6 I guess my height genes were not expressed hehe, but I am pretty strong for my height.
I started strength training last year when I was 39, how do you think I feel! But seriously, this is great advice. And on the flip side, even if you do start late, you won't reap all the benefits of starting when you were young, but you'll be stronger and healthier than 99% of your peers. I've seen huge benefits over the past year and can do stuff I wouldn't have thought possible for me, all while slowly gaining muscle. I saw some RP vid where he mentioned you basically will feel like a normal, untrained 30 year old in your 80s if you're working out consistently at that age. That's huge, and as you get older and aesthetics become less important, actually being able to live a decent life when you're old becomes the primary motivator.
i can attest to this, i was about 5'8 when i started training (just basic pushups and pullups). i thought i had stopped growing as i hadnt grown for a while. then i noticed i had another mini growth spurt and all my friends said i had gotten taller, i think im about 5'10 now, maybe just under.
Agree with the 15-20 reps. I’ll usually squat 2-3 plates for 6-15 reps but when I did 1 plate for 20-25 reps shit killed me. Was sore for longer. Saw that in a Tom Platz video and he had the biggest legs ever
So bro should I go for 20-25 rep range and progress with that. I am a beginner looking to build muscle.
@@kshitijbhardwaj833 when I first going to the gym at 14 I was doing 10-15 with pretty heavy weight. Hormones are crazy at that age so heavier weight would probably be better for bulk. I gained like 19 pounds in a semester and was still pretty lean. I’d say go for weight as a beginner so it will give you size and bulk. Then when you have a bit of size you can go for less weight but more volume, more intensity and time under tension.
@kshitijbhardwaj833 I would say that 20-25 reps is too many, it would be training more for endurance. Use the 8-15 rep range if you want to build the most muscle
@@vanessayuri8242 yeah so I have been thinking about following stronglifts 5x5 till I get to 100kg bench and 120 squat and stuff. Will that be right? My current bench is just 55kg for 5 reps.
You don't have to be sore to gain muscle
I like how hamza ment to increase ur attention span by giving you the answer at the last 13 secs
Powerbuilding (you get strong and aesthetic) > Bodybuilding (you get only aesthetic). "It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable" - Socrates
0:00 - 00:12 Jeffrey
00:12 - 00:29 Adonis
00:29 - 4:18 My Journey + Advice (OR) Learn From My Mistakes
4:18 - 5:47 The Question and why it depends
5:47 - 7:10 The Answer
7:10 - 7:19 The Two Biggest Mistakes
7:19 - 7:50 Mistake #1
7:50 - 9:56 Mistake #2
9:56 - 10:38 Advice to Younger Hamza
10:38 - 10:56 Final Words Of Wisdom
Awesome 👍😎
I have been going to the gym for three months now and am feeling really amazing, felling jacked 😬 genetics is important but I think it's all about discipline.
Do the hard work when you don't feel like it 😘💪
“Hey you, keep living. It won’t always be this overwhelming.” - Jacqueline Whitney
Bench pressing in the womb part killed me 🤣
It's important a man is shredded, it improves masculinity
Whatever it takes guys. Whatever it takes.
"It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable" - Socrates
If it was easy to become jacked - everyone would be jacked - and it would mean nothing. Hard things are worthwhile.
Stay strong
As a 32 yr old I regret not going to the gym earlier in life. I've only started working out about 2 months ago, really focusing on muscle gain by doing 3x12 or 4x12. I never had the best physique and would place myself in the "skinny fat" category. However, even though I've only been training for 2 months now, I actually already see differences. My biceps, triceps and chest is already getting more muscular and bigger. Shoulders only a tiny bit, they progress alot slower it seems.
But I'm quite optimistic that I do actually have pretty good genetics. Ofcourse it is still noobie gains, but still. Only 2 months in and seeing differences, and I'm actually feeling better about myself and more confident.
Wish I knew about working out when I was about 18yr old lol!
Damn
It doesnt matter how long it takes, what matters is the journey and dedication.
You forgot to point out that heavy compound lift especially legs when trained in 5 or below rep range have a very positive result on testosterone levels, you should check the studies on it
"Do the hard work especially when you don't feel like it"
A wise quote
Video comes at the right time.
I’m not a fat fuck, im on the skinner side.
Been doing homework outs for the last year, noticed a difference.
Next logical is going to the gym. Can’t wait to see my progress in 6/12 months.
Goal is to tone up, and build strength.
How are you able to manage a diet?
Keep on going brother 👊👊👊
@@heromanager4271 I don’t lol.
I need to ease off snacking.
good luck but im skinny as well so can you tell me what you eat to gain weight pls bro
@@dfct9494 I cycle a lot
This video randomly popped up for me and I have to say as a person with over 10 years in fitness and a very good physique build by it (ppl even call me Adonis sometimes no joke xD): The keypoints in this video are right Hamza. Takes ~1 year to get into it, then bulk and increase weights while keeping min 10 reps. I grew from 70kg to my all-time best 93kg, my standard weight in inactive times is around 86kg. Effect on ppl was huge in high school etc. Literally you told my story Hamza, well done and I can just say guys: take your time and just do it, the results on body & mind are huge
Although it takes 3-5 years to get jacked lads, the mental benefits of the gym cannot be ignored! Do it for your mood and mentality first, then for looks and achievements.
Amazing video but I believe that the newcomers should start with heavy compuns too because they dont even have that much muscle, getting a bit stronger should be the priority.
It is all about enjoying the process. Don't give up kings! 👑
What if you hate the process?
As a bodybuilder myself, the best way to do it is to start your workout with a 5/5 compound then 2-3 isolation excercises to failure, if you get above 12 reps for a set then it’s time to increase weight. Just my opinion
I just love how he starts the video with ADONIS!!!
The genetics thing is definitely true not everyone is gonna look like Arnold and ever is better at certain things in fitness. I like to lift but it’s not my naturally gifted strength I’m tall and lean I’m a cardio athlete I can run for days and it’s helps me gravitate toward boxing because I realized it’s more complimentary to how my body works. Even with this I gained about 20 pounds give or take thru lifting in about 4 years of consistent work
Arnold on gear though
Arnold took steroids tho. Dont worry too much
@isma hsain obviously but roids help a shit ton also
A man knows his limits, but a real man can overcome them -Travis Martin. Always strive to be better young men, and as always thanks hamza for the daily uploads. Be like Adonis
To anyone out there struggling with their fitness journey, never forget to enjoy the progress and process, once you achieve your dream physique you're gonna look back to ur old self a lot and it'd be a waste if you don't enjoy the journey
I will say personally I’ve done sets of 6-12 and I 1000% have gotten so much stronger off of that alone. But I notice when I move down to 4x4 lifting heavy I notice I seem to bulk up. Also isometric lifts seems to be key for building visible muscle
Any recommended iso lifts in your opinion?
Bruce Lee used to lift lighter weights and high reps and really feel the time under tension and squeeze the muscles he also did a lot of isometrics Bruce Lee was lean as fuck but he didn’t have big ass muscles but he was stronger than most men
cap he was strong af for his weight class maybe nothiing more than that
Yes, and high endurance and explosive muscle movement too.
@@AD-wt6st I agree. He wasn’t stronger than most men. He could definitely kick ass. But that was due to technique, not strength
wrong
I’ve managed to lose 8KGs of fat and gained 4.5KG muscle in 8 months. Went from 97 KG to 89kg.
Went from 25% body fat to 12.5% just with a calorie deficit and regular workouts and a fucked up sleep.
I wonder what will happen if I sleep well, eat more protein.
Damm bro that body fat% drops insane I've been in 6 months lsot 8.5 kgs so far but my body fat has dropped by only about 9%
Whoever is reading this don’t give up, I started working out about 3 months ago and have lost most of my stomach fat and have extremely muscular legs
I'm an Indian and I don't train much... But the time period I was disciplined I gained muscle really fast, I stopped eating refined sugar it made me loose lower belly fat and bloated face, not to forget genetically I have broad shoulders than other kids when I compare my body to theirs... And I only train at home only with a pull up bar, most of the time it's just push ups and squats for me... Thanks Hamza for changing my mindset about being masculine it feels so natural and good now... One more thing I would want to add I don't take any supplements
Same thing bro in 2 weeks my arm from 11 inches expanded to 12.5 inches..
And also my height was increased...
@@kshitizsrivastava9429 can you please tell me what kind of diet you take and exercise you do for height increasing
so if you are what you eat, does this mean I should eat bodybuilders
Your going to see serious progress after 6 months if you’ve been eating well and exercising
I saw progress after 3 months
@@9shazad yeah Noob Gains isn’t serious progress
@@tankthepitbull520 hmm true
*_One Of The Greatest QUOTE Ever_*
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction." - George Lorimer.
Bro am I the one that cracks tf up when he says, “wow” 🤣🤣 6:02
I'm getting abs like Eren Jaeger in just 3 months 🔥 and I'm already seeing muscle gains in 2 months 💪 y'all put your trust in Hamza when he gives advice related to working out 💯
I'm sad this video doesn't go into detail on macros and a target nutrients routine. Im 6'4 skinny and been going to the gym 5 days a week for the past 3 months. What I noticed is I am toning relatively well but struggling to add muscle to my arms so I decided to take bulking a lot more seriously lately but there is nowhere online that gives me any assurance of my eating schedule. Hope Hamza covers this a bit more in future topics
I’m finally starting to be proud of how I look in general, ever since I started working out, bettering my own appearance way more girls flirted with me. I’ve been the skinny fat kid, the skinny kid everyone made fun of, and now I’m pretty strong and have a pretty good bodyfat percentage, got into calisthenics and have been working out all year
The number one advice will always be "start doing it, be consistent and disciplined"
The journey of working out has taught me so much, I started working out in February 2022, at first I was so discouraged I wasn't getting any results then by mid/late 2022 I started seeing muscle and weight gain, I'm not even close to where I want to be and I know it will take time, but working out taught me patience and consistency works, and I'm now implementing that into my RUclips channel, I'm not nearly as big as I want to be, but I keep grinding and appreciate every subscriber I get, knowing one day I'll be at a million subscribers, I just have to stay consistent and patient
Keep grinding!!! You got this
@@Ice-iz1fl thank you, you too my bro
These self improvement never fail to make my day better
If you train hard to failure consistently, hit your protein, and sleep a lot you will see a lot of change in just 6 months. Now you probably won't be jacked but consistency and progressive overload will change a lot. Obviously that also depends on whether you have to lose fat first.
No need to get dogmatic here. Do both. Start with heavy compounds, finish with lighter isolations. That's what bodybuilders actually do. It's not that complicated. Example:
Bench 3x5, DB Incline Bench 3x8, Chest Press Machine 3x12-15, Skullcrushers 3x8, Tricep Pushdown 3x12-15, Diamond Push-ups AMRAP
Youre right, but I would say that building a ton of strength is as rewarding as building a lot of muscle. Im fontunate to have an elite genetics, so my point of view may not be optimal, as I grow from anything, but I still train super hard. I love calisthenics and I love building strength even more than building muscle. Now I got a little fatter and my sixpack is almost gone, but as I get back on cut, Im gonna be looking like a greak god as well as being very strong. Having huge muscles and still not being that strong is a waste of potencial for me
Hey Hamza
I really wanted to thank you for your Advices you give to the peoples, you made me go to the gym and build an aesthetic body, you made me start meditating and stop eating junk food.
2 Month ago i started with self improvement and now i feel much better and more masculine.
Thank you very much!
I would honestly give hamza a big fat smooch hes such a good man idk how but he just is
Ryan Humiston is a yt channel that I love for training, no bullshit, science based and humble
8:30 so true bro.... I train like a bodybuilder and made insane progress in less than a year (naturally), and I look more or as jacked as people who lift 2x more than me. Almost always going for a minimum of 8 reps, good to finish a muscle with 15-20 reps on last exercise, sometimes include dropsets etc. PPL works great for me
Hamza I have an issue with your mistake #2.
The reason heavy compound lifting is suggested to beginners is that it is a good way to keep workouts relatively short while also hitting a huge variety of muscle growths and getting really good musclebuilding stimulus. The difference between muscle gained for a beginner in bodybuilding vs powerlifting style training is not that large. The difference grows as people get closer to their genetic limit.
Another reason I believe it is beneficial is something known as the "Spillover Effect". Researchers have found that growth of muscle triggers in one area of the body spills over (at least in part) to other parts of the body as well. This means, yes, squatting can give you bigger biceps. Think about it: When was the last time you saw a powerlifter with "small" biceps? I'm not talking decent biceps, I mean genuinely small biceps. They never train them on any of the big three lifts. So why would they have any bicep size at all? It is this factor.
One other reason is that research shows heavy compound lifting actually releases significantly more testosterone than both isolation work and a control group that did not work out at all. This is one the reasons I suggest all men deadlift HEAVY at least once a week.
In general, for beginners I recommend more "powerbuilding" type stimulus and training. The idea is that you keep your big three compounds and use those to mark your progress, but you also fill in muscle groups that don't get hit as well with isolations.
The reason fitness-knowledgeable people like me suggest heavy compound lifting is VARIED. In general though, Hamza, the saying I usually have to illustrate this is "Compounds are the atlas of a program". Isolating every individual muscle group is inefficient, takes a long time, reduces overall recovery, you don't get as much functional and CNS strength benefits. Doing solely isolations is a bad idea for a new gymgoer or a beginner lifter in general.
Isolations of course do have a place in every program and I agree with you there. But compounds are the foundation of any program. Whenever you go to design one, you start with the heavy compound lifts and you build your isolations and rest days around that compound lifting schedule. They deserve the most consideration and are often the most fruitful in musclebuilding terms for absolute beginners and even experienced lifters.
Add the big three compounds into your program Hamza and log how you feel in the coming weeks--I guarantee you'll notice a boost in strength, mood, and libido.
At the end of the day, whether someone is a bodybuilder, a powerlifter, a weight lifter, it doesn't matter--What I concern myself with is that young men are finding something to dedicate themselves to. The training of a powerlifter and the training of a competing bodybuilder are very much both difficult, and I give mad respect to anybody chasing themselves in any discipline, even if and especially if it isn't my discipline.
Also Hamza you are completely correct about rep ranges.
Been working hard in the gym for 3 years now and he is right. Focus on mind to muscle connection not on MAXING out and pushing PRs. It's so easy to get hurt and it wont build the aesthetic physique that most actually want. I usually start out with bodyweight excersizes like chins or pullups before I use equipment. I do 20-30 reps x4 on medium weights until my pump is unreal, then I go lower, and lower and it's gotten me really good size while remaining pretty lean. I don't care THAT much about strength besides calisthenics, which I am trying to get better at as well.
Personally I do want to gain a lot of strength. I do still do high rep sets but to me strength is more important than aesthetics. No one’s going to care how carves you are when you are in a life or death situation and I do think that with strength will come a certain level of aesthetics but with aesthetics strength isn’t gauranteed so I choose to train 8-12. Best of both worlds. As I know 5 or so reps is stupidly low. But 30 is just stupidly high as well.
It isnt stupidly low, u can still get gains though a rep range of 5 reps, since it is at a higher rpe pusbing urself to failure, which makes more muscle and creates way more strength
you can train for aesthetics first, then focus on strength once you reach a high enough level. Keep in mind that strength and size are not mutually exclusive; training in the 8-12 rep range gives you the best of both worlds.
8-12 reps is the hypertrophic rep range so you are not truly building for strength then. Powerlifting would be 1-6 rep range.
@@jamesmccloud7535 6-12 for hypertrophy
@@jamesmccloud7535 1-5 for strength
man let’s appreciate how consistent he’s been in this channel and trying to improve us even though he doesn’t benefit from it, love you hamza
but he does, he makes money of youtube videos
Doesn't matter how long it takes. I'll achieve it, it's my destiny, and I'm going to seize it.
i love how fr this guy is. people can't handle the truth when they want to look great, but this is exactly what those people need to hear.
Today was pull
Deadlift almist killed me 🥵🥵
I agree with the fact that 10-20 rep range, with lower weights, proper form, full range of motion, controlling the speed of the rep and the squeeze is FAR superior that any heavy compound movement if lookin for hypertrophy. I had to train wrong for two years + face a sliped disk + a worn tendon on my shoulder to try a different aproach and my results were far better than pushing the envelope with big weights. It's easy to equate progress with the weights going up, but after a point you really need to focus more on technique and recovery to keep getting gains. Heavy compound movements are still a huge part of my regiment and they offer a better hormonal response that isolation movements but are not the basis of bodybuilding, they are just complementary if done right.
Our bodies adapt in very different ways. I have never been more jacked or lifted more than the time a was doing full body 5x5 with compound lifts 3 times a week, just squats, flat bench press, deadlifts, weighted pull-ups, and dips. I was able to bench press 100kg for 5 reps with not much effort and I weighed 75kg at the time. however, when I started rock climbing and doing light weights + more reps I got really good control over my body, I was smaller but I was able to do lots of muscle ups in a row and front levers.
When training you have to be really sincere on which is your objective
Yeah I been going hard asf for a little over a year. I was 190lbs at 5’6 when I graduated. I starved myself down to 120 and I was a skinny fat at 120 only binge ate snacks at midnight just fasting all day. I learned how to diet and have recomped my body. I am currently 140 and a year ago was 145 but I’m stronger and look bigger muscularity wise. I can’t wait to see what I look like in a couple years. My muscle bellies and insertions are pretty decent. Moral of the story I got called fat too much and decided to make a change for myself. If you’re in the same boat make the fkn change. You’ll be so happy with your decision. You may not see results for a while and that’s ok stick to something consistently. 1 year is not enough time even 2 won’t be. Just stick to something realistic don’t burn out right away you’ll be very discouraged.
You know? I started today, after three weeks of training, to look exercises for specific body parts. I have both Gynecomastia (nipples bigger than usual) and Pectus Excavation (when your chest basically has a hole in it).
For Gynecomastia I am starting to build a bigger chest, like you said in a video and I didn’t have to look for that since you already talked about it in a few videos.
And for Pectus Excavation now I’m trying a specific workout and I’ll see if I have results.
Thanks for this video, I will now proceed to watch it.
Sorry but, no workout is gonna change your chest insertions. If you have a whole in your chest it'll stay there
@@lunaticheaven9446 after this comment I searched more and asked my dad, and he told me that it doesn’t fill in with “mass” instead it can be pushed forward by enlarging my rib cage with running or other cardio exercises, so that by heavily breathing my rib cage gets bigger and the “hole” will be less noticeable.
Oh and my Pectus Excavation isn’t that bad, but it’s noticeable that I have it.
At least that’s what I understood, I appreciate your reply by being honest with me, I always look for more knowledge about how our body works
You have a hole in only one side of the chest? Because i have the left chest which goes out and the right which goes in. However you cant fix it with exercise but if its not too noticeable its not a big deal
I just wanted to personally thank you Hamza. I decided to lose over a hundred lbs (down to 265 from 405 when I got hospitalized) and I found you somehow who motivated me to start lifting. I've been going to the gym for like about 3 months or so now, and even though idk wtf I'm doing I'm already 10 times more confident and in the literal best shape of my life. This video helped me realized I should go for hypertrophy, I've been doing strength training this whole time. While it's nice to be strong, I want to burn off the fat and get muscles. And wouldn't you know it, now I have a girl because of my confidence and journey into becoming Adonis. I can't wait to get her into it, this shit is infectious. So thank you Hamza, for helping me escape being a Jeffrey. ❤️
Keep going man ❤
I am gonna drop a piece of advice regarding something I did with dieting and I wish I did sooner: When I came back to weight training after years of hiatus due to injuries, I first went for body recomposition for around 6 months, then cut a lot of the fat I had during 3-4 months and then started lean bulking. This resulted in me having a better physique during my bulk and more motivation. Looking like you are just fat when building muscle can be quite demotivating (at least it was for me). DO NOT be that guy that only cuts because you will not build (as much) muscle, but consider losing some of the fat if you are not happy with the way you look! 💪
Also, I totally agree with the rep range advice. Do not be afraid to go for 12-20, its the perfect range for hypertrophy. And if you are prone to injuries or getting older, this will increase your longevity in the sport.
Stay strong, stay motivated, we are all gonna make it🤝
0:26 - no, leg pressing, literally
As a 14 year old I am curious about this alot
Thanks Hamza, I can feel myself growing taller already because of your advice to bulk. I eat like a horse now
In Sponsor Block for RUclips, whoever put that "skip to segment" right where the answer is, I salute you
The fact that he can constantly record and upload is insane, mad props to hamza, hes my role model.Very grateful I found him during this time in my life.Thanks
I prefer quality over quantity. most of his recent videos are just like "5 things that blah blah blah"
@@rodrigo_tm His videos have also become more stimulating
You do realize recording and, uploading a lot isn't that hard of an accomplishment right?
@@UnKnOvvNPeRsOnA animation, editting, dividing the video into parts.. that all takes a lot of time & isn't that easy man
@@mTrader1 That's easy compared to the more challenging things in life. Editing a video in a comfortable position with heat and, electricity. OH BOY THE EFFORT.
Me trying to bench press water😂😂
Just do Push-ups, same thing xD
@@aSleepyPenguin but you’ll float
@@thecarcreator9002 I got you,
Goal One, find land
Goal Two, pushups
Goal Three, MAKE GAINS BABY!!!!!
i variation in your workout is key, you should not abandon compound lifts, but also not isolation lifts. You need to have some of both to see the best results. Also, what you eat does not actually affect your progress along as you hit your protein intake, though it will have a big effect on how you feel and your energy
You know you’re in good shape when you’re stood in a T shirt having a conversation with someone and they keep glancing at your arms.
Earlier I used to do so many exercises on PPL but later I realised that compound movements are fatiguing and I'm leaving gains on the table so I stopped PPL and now I am on this custom split where I train for strength separately and for hypertrophy differently because I want to look both strong and aesthetic. Now I am realising that 20-30 rep range is essential because if there is form breakdown, you're not gonna know in the lower rep ranges but supporting muscles will hurt before the main muscle in these sets... My advice is to try everything and see what's best for you yourself because everyone has different bodies, genetics, lifestyles, etc. So take some time and have the humility to learn.
Hamza spoke facts grom 8:30 ! I also started again to work in hyper trophy because i realised there is no point lifting when my body is no recompising burning fat and gain muscle mass. Love from india bta 🇮🇳❤️💪
hes literally wrong
@@BM8C7 He's right, From experience ✋
@@BM8C7 kinda depends on what you’re going for. Doing a balance between strength and hypertrophy is probably the best option.
@@user-gx4ph9do2v doing heavy sets in the 6-8 rep range to failure is the most optimal for hypertrophy
@@BM8C7 He didn't say it's wrong, It's still an option tho
My mind likes to tell me I have bad genetics at times but honestly I can put on muscle at an average rate. It’s tough when your mind gets to you.
I can confidently say that as long as you enjoy going to the gym & of course put in the effort then your desired results whatever that may be (losing weight, putting on muscle etc) will happen. And that goes for almost anything else in life. The moment you lose your passion for something is the moment it becomes a waste of time. You must love it because if you don't then it becomes difficult. The extras that are a MUST are : Sufficient sleep, decent nutrition & consistency.
I totally agree with you about more reps. I do 6 series x25 reps on 80kg bench press and people told me often that I got big chest.
3 x 8-15 is optimal
you can easily bench 3 plates ( 140 kg) if you can do 25 reps of 80 kg for 6 sets bro, which means you are still very strong
@@nolungs8652 no where near. Grab a weight were you fail at 25 reps and see if you can 75% higher.
@@guhhhh it may not even be his 25 rep max since hes doing it for 6 fkn sets
@@nolungs8652 true but high reps dont convert to high weught at low reps. You could guees what a set of 5 or 10 would be as a 1rm but 20+ reps is very inaccurate for that.
hamza you really helped my change my life .
Insane how he is stating youtubers who he looked up to and really loved watching. Yet he has now become that to us. 👑 💪
im 12 and your videos are really helping
Love the way hamza says hypertrophy xD Love you vids brother! Keep it up! 8:37
5:20 palestine brah
"I gotta get in shape now. Too much sittin' is ruinin' my body. Too much abuse has gone on for too long. From now on, it will be fifty push-ups each morning, fifty pull-ups. There'll be no more pills, there'll be no more bad food, no more destroyers of my body. From now on, it will be total organization. Every muscle must be tight.''
Let’s go bro
Committing to a bulk is so vital
I play video games and I am still improving on my calisthenics skills. If you love playing games and you wanna keep going just keep playing but just keep in mind don't let it ruin your goals. I hate it when hamza says video games are a bad influence for you really its just not, just be strong mentally and keep going.
Video games are awesome. I agree with you. The key is balance. Too much of anything can be detrimental but moderation makes things slightly better. I used to play a lot of FIFA & UFC on my Xbox right after high school & it kinda consumed me because I overdid it. Eventually I stopped playing & my Xbox was sold. Now I don't play as much but I do play PES (Pro Evolution Soccer) on my iPad from time to time. It's definitely a great way to unwind.
Nah dude. Videogames are so stimulating at a base level. Dopamine wise, videogames have a ton of visual stimulation with a designed skinner box to parcel out rewards for your brain at the right intervals with enough variance that you don't get used to it. It's all designed to be addictive. And you can still play them - but realize that they are designed to be super easy to get into and hard to get out of. So if you already lack discipline, the worst things you can get into is video games and empty calories. They're both so easy to fall back on. Compared to the gym and chicken and rice, they're the best time of your life. But in a year, you won't really care about the extra 50 levels you made. You'll care about the 50 extra gym sessions you got to because you weren't playing video games.
I say this as a gamer - Video games are the worst use of your free time. Even for your purely leisure activities - do something social, do something mentally difficult, do something that teaches you something. Save video games for when you have already established good habits.
@@unclefester831 video games are a good distraction off of sugar after a sweaty solid workout but can also affect u depending on where ur mindset/willpowers at.
@@illegitimate0 well again that depends on your mental and your life balance.
I will also probably not be able to give up video games for the foreseeable future
Thank you so much. I have been working out like a power lifter this entire time 💀
Not everything Hamza says is gospel my friend. Lifting heavy does not automatically out you and make you weaker or look worse. For beginners a "powerlifter" program is probably best, also heavier weight is very very good for bone density and joints. There's a time and place for both but heavy weight ≠ bad
@@Ragr556 when did hamza said it will make you weaker? he said it will make you stronger. but he knows that for most of us the goal is to build muscle and that's why he mentioned it, also I've been doing the powerlifting stuff so that's why I don't see much progress in terms of muscle building, but yes it definitely helps especially with confidence, I think doing both is good
@ArvY Mentally weaker. He said it is not disciplined to lift heavy because "o-oh you can't go through more reps!🤓" I can agree with 90% of what he says but that is just bullshit
don't underestimate powerlifter bro, they may not look as big, but i assure you they can squat 2x or even 3x their bodyweight