Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj
Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.
@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal
Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol
carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal
You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on RUclips!
@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid
This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them
Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).
This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t
This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍
I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.
You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!
The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.
Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...
Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.
Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!
Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already. Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.
Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle. Thanks Sean! Have a like too for the algorithm.
Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?
Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you
01:10 Consuming protein during the anabolic window. 02:05 Eat big to get big. 02:47 There are certain foods you must eat too gain muscle 03:40 There are certain exercises you must do to gain muscle 04:40 Cardio burns muscle 05:30 Training a muscle once per week isn't enough 06:30 Fasted cardio burns more fat 07:30 Muscle soreness indicates muscle growth 08:32 Injuries stunts growth 09:10 More frequent meals increases metabolism 09:45 meals consumed layer in the night will create more fat 10:30 Squats and deadlifts increases testosterone 11:30 low reps will make muscle grow high reps will define 12:25 BCAA will increase muscle growth 13:55 Intermittent fasting is better than calorie deficit for fat burning 14:54 You have to constantly change your routine in order to maximize muscle gain 16:01 Low carb diet is better for fat burning 17:27 You must avoid alcohol at all 18:50 performing abs exercises is the only thing you need to have clearly defined abs 19:45 You can't gain muscle on a vegan diet.
There's still much we can learn from the early bodybuilders. For example, Steve Reeves believed that what you consumed today is what your body was building on the next day. In other words he saw the nutritional/building process as taking a longer period of time than how it's thought of today. We may laugh at that but he had the results to show. He also consumed more carbohydrates than typically recommended, yet remained acceptably lean.
Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.
5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.
myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders
Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door. The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.
Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.
@@Sean_Nalewanyj Sure man. Here are some of the studies. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/ Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis- www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/ Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.
great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid
Over eating is a waist line killer. Stuffing your gut and gravity equals a big belly. I am 74, training for 60 years and my waist is still 30 inches because I prefer eating smaller meals through out the day. Works for me anyway 😁👍. Happy lifting every body.
BCAA's do help tremendously if you are not on a complete nutritious diet. If you already eat healthy then, not so much. When I was in high school, I could never gain any muscle no matter what I tried. Then I started to take amino acid pills and in two months, I went from 116 lbs to 135 lbs. of almost pure muscle...without changing any dietary patterns. So yeah....that was an eye opener.
Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)
Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻
I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.
Sure. Anything over 50g a day is enough to put muscle on, with exercise. But 135-150g is how much most people can use. Get more lentils and such if you can for extra protein.
As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.
Thank you for the great video, though I think that the title would be better as "training myths", because they are not entirely exclusive to bodybuilding and everyone should know about them
drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.
When you realize the things that matter most are the basic fundamentals (Intense Training with enough volume, small caloric surplus, 7+ Hours of sleep per night, 1.25g of Protein per lb of LBM, enough water)
Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc
Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.
In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!
@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me
Great video. I have been lifting weights for 50 years. Gym rats keep asking how is it I look so good at 67. The myths that Sean talks about are all correct. But try telling all the kids that. If it’s not on an app and they believe all apps then it can’t be true. It’s unbelievable that most Gym goers still believe all those Myths to be true. Good advice cheers.
I’m presently obese, 32.3 BMI, 243 pounds, eating healthy, lifting, aerobics, losing 14 pounds a month but will slow down weight loss to 1% a week. I’ve gained muscle, lost fat but consume only about 100 grams of protein daily! Do I increase protein? Is .8 grams per pound mean present weight or healthy weight?
I'm a truck driver. My day normally starts at 4:30 am. For me to work out I literally have to get up at 3:45 am and get a quick workout in before I get ready to leave for work. My average day including the drive home is 11 - 13 hours. There is no time for a pre workout meal. When I get home at night an evening workout is out of the questions because of normal home life responsibilities. Besides getting another job, any suggestions? Thanks.
And right off the bat you have one myth you've included in your free workout regimen. The diet part tells me to eat protein at most 30 minutes before workout.
One of the myths I constantly keep hearing is training for strength and hypertrophy is radically different. It’s only slightly different in my experience and 95% of the exercises and lifestyle remains the same
I don't enjoy holding myself back during workouts so for that reason I have always been doing each body part once per week till absolute failure. When I train my chest for example I stay sore until the 5th or 6th day (im an advanced lifter)
@@dyztroyax4628 I agree, im just saying my workouts take longer to recover from because of the intensity. Also i cant be at the gym 7 days a week, i have a life lol
@@uraveragewoe9132 People who critize the bro split are normally ones who are skinny been training 12- 18 months and think they know better than experienced lifters who have trained that way for decades , they also use the boring phrases studies say or most optimal 😴🥱
I've been at this for years and have learned more in the past few months from this dude than literally anyone else in my whole weight lifting experience
Correct me if I'm wrong but through personal experience I've found intermittent fasting can most definitely do what it is said to do, BUT only IF you manage to burn all of the condensed calories from the meals being pushed closer together. I intermittent fast on my every other day; on the days I train (allowing 48 hrs, that I wish wasn't necessary, to recover before the next session) and I bulk without fast on the days inbetween, that of which I am resting.
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Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj
Ashutosh Pathak go eat your tandoori chicken boi
Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.
@@johnu8539 I'm vegan bruh!
Ashutosh Pathak go eat your chicken tikka masala
@@johnu8539 As I said earlier, I'm vegan, bruh, and don't call me boi, I'm straight!
“Just because something isn’t optimal, doesn’t mean it isn’t effective.”
Yes! Thank You!!!
We all are after the slowest way to get where we want to be..... Said no one ever
Read that as soon as he said it lmao
@@GoatOfMind but it's not the fastest now is it?? Each muscle hit 1 time a week
@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal
@@DuSeun that's why forget optimal! Just move some weight
Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol
Haha who told you that bullshit?????
Na balkanu su najveci moguci idioti sto se tice fitnessa 😂 zapravo tuzno
@@Luraj7 English?????
carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal
Jim Stopinia said that about the dextrose.lol. whatever his name
Sean. You just destroyed 60% of fitness RUclips lol
Well 90% of it is bullshit so I still have 30% more to go...
@@Sean_Nalewanyj Haha perfect attitude! 🤣
Sean Nalewanyj The 10% is athlean x
Right?
Bimarsha Guragain Interesting
@@fryPS This comment didn't age well!
You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on RUclips!
Thanks Shaleen!
This guy really doesn't get the credit he deserves! He's legit and his integrity is outstanding
Your so knowledgeable. You should be at more subs than this
You're 😂🤣
Appreciate that man, thanks.
@riley jack Size and knowledge don't have a positive correlation. If you're going by that, then you should only be following Brad Dingleberry.
@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid
@riley jack tell me. At exactly what point does someone go from skinny to muscular when it comes to bodybuilding?
This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them
Sean I have to say, if it was anyone else, it would have been a very boring 22 min video, but your videos go smoothly .. thanks for all the info man
Thanks! Appreciate it.
It's because he's no-bullshit. He just rolls through whatever it is he wants to say, while other guys try to be entertainers.
Sean- thanks for making this video, I wish I would have known all this years ago. So many myths and it causes a lot of stress when you’re starting out
For sure! I was running back home from the gym to get some protein when I didn't have my shake with me lol
Myth #21: Thomas DeLaure knows what hes talking about
I think he knows what he's talking about. The problem is that he knows he's spreading myths and lies.
@@rivahkillah ya, I bet you're right
Hey at least it looks like he works out unlike that quack Dr. Berg.
mojo mojo dont say this brother
the amount of BS Thomas DeLaur spews is incredible
Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).
I think everyone believed that at some point.
The post workout shake can feel refreshing, too
I think anyone should listen to this, twice, before ever hitting the gym for the first time. Great stuff.
feeling blessed that having reliable fitness information source . Your advice has always been helpful to me .
Thanks Sean !!
This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t
This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍
Sean is the man for the NO BS content
I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.
Again,one of the BEST utube fitness gurus!
Amazing video Shawn please do another one like this 🙏🏻 (and one that explain the whole how much sets and reps thing)
Great content! Loving the new video style with more pics and videos playing over your voiceover instead of just 99% clips of u talking on your couch
Thanks. I’ll be stepping it up further in a few months and using my own footage rather than stock footage
You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!
The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.
Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...
One of the best Fitness/Bodybuilding video ever!
I've watched many videos from you and think all these issues have been covered. But it's always good to review good info. Thanks!
Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.
Glad it was helpful!
This guy deserves more views. Way more. Excellent advice.
Thanks Sean for taking the time for making this video. Thanks Sean and keep it up man!
Thank you for taking the time to provide this quality video and time stamps.
Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!
Sean gives great advice. Well explained never boring.
Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already.
Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.
Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle.
Thanks Sean! Have a like too for the algorithm.
Great content as always Sean. 80% of the „Fitness-Gurus“ will hate you for that 😂
I do fasted cardio mid day because it extends the fast and I feel lighter and less hungry after thus allowing me to extend the fast till evening.
If you find it to be a helpful tool for blunting hunger then that's great
Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?
Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you
01:10 Consuming protein during the anabolic window.
02:05 Eat big to get big.
02:47 There are certain foods you must eat too gain muscle
03:40 There are certain exercises you must do to gain muscle
04:40 Cardio burns muscle
05:30 Training a muscle once per week isn't enough
06:30 Fasted cardio burns more fat
07:30 Muscle soreness indicates muscle growth
08:32 Injuries stunts growth
09:10 More frequent meals increases metabolism
09:45 meals consumed layer in the night will create more fat
10:30 Squats and deadlifts increases testosterone
11:30 low reps will make muscle grow high reps will define
12:25 BCAA will increase muscle growth
13:55 Intermittent fasting is better than calorie deficit for fat burning
14:54 You have to constantly change your routine in order to maximize muscle gain
16:01 Low carb diet is better for fat burning
17:27 You must avoid alcohol at all
18:50 performing abs exercises is the only thing you need to have clearly defined abs
19:45 You can't gain muscle on a vegan diet.
Legend
your pissing off a lot of fitness youtubers bro, they'll be sending out hitmen for you soon.
Some people just want shit that actually works 🤷
RUclips should give out special royalties for creators adding the time-stamps in the description. You are the real mvp.
You are the best advisor in the whole game
Thanks man
There's still much we can learn from the early bodybuilders. For example, Steve Reeves believed that what you consumed today is what your body was building on the next day. In other words he saw the nutritional/building process as taking a longer period of time than how it's thought of today. We may laugh at that but he had the results to show. He also consumed more carbohydrates than typically recommended, yet remained acceptably lean.
Well... duh lol.
That's because carbs don't make you fat, idk what point you were trying to make there
Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.
been following you for close to 6 years man
great job man
Thanks I appreciate the support
Thanks Sean. Appreciate the down to earth simple advice that is expressed so clearly. Well done
Thanks, glad you liked it
5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.
You are my favourite fitness influencer Sean ❤️
myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders
Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door.
The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.
Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.
@@Sean_Nalewanyj Sure man. Here are some of the studies.
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males
www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis-
www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/
Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting
www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/
And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.
Received a reply from the man himself, but sadly never followed up with any data 😬
great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid
Over eating is a waist line killer. Stuffing your gut and gravity equals a big belly. I am 74, training for 60 years and my waist is still 30 inches because I prefer eating smaller meals through out the day. Works for me anyway 😁👍. Happy lifting every body.
this is the most educational fitness video I have ever watched. Thanks for clearing these things up Sean. Keep up the fantastic work!
BCAA's do help tremendously if you are not on a complete nutritious diet. If you already eat healthy then, not so much. When I was in high school, I could never gain any muscle no matter what I tried. Then I started to take amino acid pills and in two months, I went from 116 lbs to 135 lbs. of almost pure muscle...without changing any dietary patterns. So yeah....that was an eye opener.
Yeah he says that for most people who get all their BCAAs through their diet they aren’t needed
Your videos are spot on. Thanks
Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)
Great content as always! You should have more subscribers. Keep up the good work!
Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻
14:52, arnold is crying from the distance😂😂😂😂
Literally the first thing I thought about ahahah
Ahahah yeah back then they had a lot less knowledge on the stuff
Thank you for informing and educating
This video should be required viewing for everyone who goes to a gym.
Simple and Precise, I had fallen into many of these myths and wasted a lot of time, thanks for this
I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.
Sure. Anything over 50g a day is enough to put muscle on, with exercise. But 135-150g is how much most people can use. Get more lentils and such if you can for extra protein.
As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.
I love you. Used to watch Athlean X but you make things easy to understand.
Thank you for the great video, though I think that the title would be better as "training myths", because they are not entirely exclusive to bodybuilding and everyone should know about them
Yes very true..I am happy to say I knew all 20.....tho ten years ago I didn't!! Lol
Agreed, I mostly just titled it that way to target that specific keyword for RUclips
Literally just discovered you today. I'm already hooked, you're awesome. Hi, I'm Dave, and I'm your newest subscriber.
Hands down the Most Informative Video I've watched, Answered like 90% of all the shit I've been wondering about lmfao
Thank you sean
drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.
Absolutely amazing information!
8 years into fitness, these myths are still golden nuggets, great content
I'm learning a lot from you man. Cheers!
Very good video. This video is a must for every gym goer. It answers so much..
When you realize the things that matter most are the basic fundamentals (Intense Training with enough volume, small caloric surplus, 7+ Hours of sleep per night, 1.25g of Protein per lb of LBM, enough water)
1.25g per pound is a little excessive if you ask me. 1g would be enough.
Thanks for the information well said .
Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc
I love this guy, keeping it real! and straight to the point greatly appreciated!
Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.
In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!
@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me
Great video! Trouble with drinking, who goes out and has 2 drinks lol
BCAA’s sure as hell don’t help build/preserve muscle, but it sure is tasty flavored water and I welcome the free samples when I have the chance 😂
Thanks for the info Sean!
Great video. I have been lifting weights for 50 years. Gym rats keep asking how is it I look so good at 67. The myths that Sean talks about are all correct. But try telling all the kids that. If it’s not on an app and they believe all apps then it can’t be true. It’s unbelievable that most Gym goers still believe all those Myths to be true. Good advice cheers.
I've trained 40 years now and I absolutely agree with this post.
There are people who have been training longer than me that believe in these myths and wonder why i've out progressed them
This was absolutely lovely
I’m presently obese, 32.3 BMI, 243 pounds, eating healthy, lifting, aerobics, losing 14 pounds a month but will slow down weight loss to 1% a week. I’ve gained muscle, lost fat but consume only about 100 grams of protein daily!
Do I increase protein?
Is .8 grams per pound mean present weight or healthy weight?
Your info is on point. I just subbed. 🤘💪
can you make a video like this for people who's main goal is weight loss 🙏🙏
Very informative video as usual , God bless you.
The number of truth bombs in this video is overwhelming 💣
Excellent, informative video. Thank you very much. 👊
Thanks!
I'm a truck driver. My day normally starts at 4:30 am. For me to work out I literally have to get up at 3:45 am and get a quick workout in before I get ready to leave for work. My average day including the drive home is 11 - 13 hours. There is no time for a pre workout meal. When I get home at night an evening workout is out of the questions because of normal home life responsibilities. Besides getting another job, any suggestions? Thanks.
And right off the bat you have one myth you've included in your free workout regimen. The diet part tells me to eat protein at most 30 minutes before workout.
Hey Sean would you do this more video please and thank you.!
One of the myths I constantly keep hearing is training for strength and hypertrophy is radically different. It’s only slightly different in my experience and 95% of the exercises and lifestyle remains the same
I was so paranoid I need to eat within 1-2 hours of my workout but now I can relax
Sean my boy
I don't enjoy holding myself back during workouts so for that reason I have always been doing each body part once per week till absolute failure. When I train my chest for example I stay sore until the 5th or 6th day (im an advanced lifter)
Staying sore for days does not benefit hypertrophy. muscles repair first, then grow.
@@dyztroyax4628 I agree, im just saying my workouts take longer to recover from because of the intensity. Also i cant be at the gym 7 days a week, i have a life lol
@@uraveragewoe9132 People who critize the bro split are normally ones who are skinny been training 12- 18 months and think they know better than experienced lifters who have trained that way for decades , they also use the boring phrases studies say or most optimal 😴🥱
I've been at this for years and have learned more in the past few months from this dude than literally anyone else in my whole weight lifting experience
Correct me if I'm wrong but through personal experience I've found intermittent fasting can most definitely do what it is said to do, BUT only IF you manage to burn all of the condensed calories from the meals being pushed closer together. I intermittent fast on my every other day; on the days I train (allowing 48 hrs, that I wish wasn't necessary, to recover before the next session) and I bulk without fast on the days inbetween, that of which I am resting.
the 1.0 playback speed of your videos are the same as 1.25 playback speed or some other channel. thanks for time optimization.
Excellent video! Great info! Thanks