5 Training Mistakes Everyone Makes When They Start Lifting 

Legend thanks!

u a goat, continue to be the goat

Very underrated fitness channel, this guy has literally shifted how my frame looks

Asian dude with this accent is powerful

I’ve watched like every single video. Sooo goood

i try to get to 3 sets of 8 reps and then move the weight up, ideally staying within a 4-8, 5-10 rep range is good.

6-12 is the optimal rep range for hypertrophy (muscle growth). You should train to within a rep or two of failure every set. I’ll start at 6 reps for a set and try to improve by at least one rep every time I do a specific lift until I can do 12 reps. Then I add enough weight that I can do 6 reps and work my way up to 12 reps at that weight ….. rinse and repeat. The key is going to within a rep or two of failure. I mean actual failure, not “this is getting hard I’m going to stop now.” Most people who think they are lifting close to failure are nowhere near it. When Wahnee speaks of progressive overload this is what he means. You should be adding reps or weight pretty much every time you perform a movement. Some sessions you may not be able to add a rep or up the weight, but most times you should be able to. Example: I’ll do 3 sets of a movement to within a rep or two of failure. Say I was able to to do 6/6/6 the last time I did that movement. The next time I perform that movement my goal is to do 7/7/7 at the same weight. I’ll try to increase reps every training session until I am able to do 12/12/12 and then I’ll add weight and start back at 6/6/6 and repeat the process. Keeping a training log is necessary so that you know what you did last time. Having a goal to beat really helps you to get closer to failure as well. If you follow this protocol while primarily focusing on compound lifts (bench press, overhead press, some form of deadlift, some form of squat, pull up or lat pull down, a row and a curl) and eating .8-1g per pound of lean bodyweight you’ll build muscle. A basic resistance training routine should involve these movements. A hinge movement (deadlift variation), a squat movement, a push movement (bench press variation), a pull movement (pull up or pull down), a pressing movement (overhead press) and a row movement. I add in a shoulder movement (lateral raises) a curl movement (bicep curls), and an extension movement (overhead tricep extensions). You choose the type of training split that fits your schedule the best. If you are new to training, I recommend no more than 4 days a week. I personally run a 3 day a week upper/lower split. If you are overweight you can build muscle in a 500 calorie a day deficit. If you are skinny or skinny fat you should be bulking in a 200-500 calorie per day surplus. Hope this helps.

@@bryandaves1005 Fantastic explanation.

Of course it's acceptable! You don't need to bring extra book and pen, you just need your phone!

I actually saw a guy rocking a pen and a notebook the other day

If you’re looking to get into sports like Basketball, Soccer, Rock Climbing etc. high intensity cardio is a given though no? It really depends on your goals

My opinion would be to make a couple of small changes by replacing junkier food around your house with healthier alternatives that will leave you more satisfied. You can swap sweets/dessert for any fruit you want because it will likely satiate with fewer calories (except for maybe grapes, also stay away from dried fruits). You can replace more savory snacks with stuff like whole grain bread, beans, collard greens, and eggs can be a delicious and filling snack as well. Your main protein source at your meals could be chicken, or fish fillets, or another meat if you prefer (preferably make your own seasoning with basil/paprika/garlic powder/etc as opposed to some sort of bottled sauce or rub that is loaded with a bunch of bad stuff). Hopefully that gives you some sort of idea where to start to take action. I hope this helps you!

meditate

being consistent doesn't mean you won't slip sometimes, or evsn often, it just means you keep at it

he never says you shouldn't- just that you need to track it. training to failure is not a targeted value, and cannot be tracked if you don't ever make note. some days you might not push as hard as others, and you'll have no idea

He's saying start with compound movements. Not JUST do compound movements. Makes more sense to do compounds and then do your isolation exercises.