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Hello Sean, i got a question for you. Say i wanna train whole body so I chose DL, Squat, bench and row /prone extensions, air 1 legged squats, push ups, pull ups. If I was to continue to increase the time under tensions, the number of reps the load these four hould ocever most of the body. would that be the case? OC im missing traps, calves and hammies
@@johnkennedyreyes2634 Honestly that bothers me a lot nowadays because there are many ways to work the same muscle group. Gym bro: You gotta confuse the muscle, bro! Man, fuck you! You gym bros are full of shit! Muscle confusion is the biggest bullshit there is compared to cardio kills muscle gains. Edit: At least for “cardio burns muscle,” there is some truth to it. Like if you run a marathon every single day and you’re at a big calorie deficit, then there is a risk of losing muscle mass in that exact situation. But if you’re only running 30 minutes a day and you’re eating enough, then that’s not gonna happen. In fact cardio could even promote gains if you do it properly.
I'm 62 and have been doing chin-up, overhead press, bench press, chest supported row, squat, deadlift, and step-up for 50 years. They all still work. Thanks for keeping it real.
@@infiniteg7852 absolutely not, they are one of the best back exercises. I mean... It works your legs, of course it does, but it's not a legs exercise and it's not a good idea to use it as one
@@David-DB1993 exactly I do three main movements , bent over strict row / or strict tbar. Weighted chin , snatch grip high pull for traps . It’s been nearly a year of this and from barely getting a few chins to 3 by 5 of slow and controlled 60lb . Freaking like 75lb strict rows to 165. Which is my body weight . There’s no need to change or do what everyone else is. Tbh my back is way better than most guys who’ve been in the gym for years because all they do is lat pull down and Yates row . Basically all and only lat work. Insane . Most dudes have NOOO thickness People : 50 moves for chest , 50 for biceps , and just deadlifts (mostly a leg excercise imo) and lat pull downs for back ??? 🤦🏽♂️
Amongst ALL the insanity and misinformation.... it’s so refreshing to just click on a video, be entertained, and actually learn the truth. Thanks Sean, you really are a God-send for the fitness community!
nope he forgot the nerve system. so better than the standard "coach" but far away from a god like level (ofc one could argue that the nerve system doesnt matter for the gym physique and would be right, but considering normal sports the development of the nerve system is more important than muscle grow)
The ONLY Exercise You Need to Grow Tree Trunk Legs in Just 4 Weeks: Single leg reverse Zercher box hops off a bosu ball. Thanks, Ryan. But I'll just stick to the squats for now.
For 2 years I did so much variety in the gym and saw a little muscle on me. Then for 4 months I decided to do nothing but focus on squats, hip thrusts, and deadlifts. Saw MAJOR growth in glutes/legs. I see alot of girls in the gym doing random leg exercises and I want to show them the light!! It's alot easier than we've been told!!
@@moonknight4053 If you're focusing on building muscle, generally best to keep your reps in the 5-10 range (push it to 12 if you're still not ready to increase load)
I remember when I got tired of trying to build all these elaborate workout and literally did nothing but bench press dead lift and squat for for like six months and grew more than I ever had before.
I read a Dorian Yates article 20+ years ago and he said the same thing. That “tricking “ the muscle is not necessary. More weight and more reps is what makes you grow.And he was a huge dude regardless if he used gear or not .
Sean you were my first gym guide back in 2006 I remember getting on your mailing list with bodybuilding tips and strength training. I'm still training all these years later. I'm glad to see you're still around and going strong!
Absolutely love your content. As a 54 year old lifter, with over 30 years experience, I find myself gravitating back to the same bunch of exercises for a body part as well. Now I'm more concerned with longevity and injury prevention. Keep up the great work, Sean
It's because of channels like this that I've managed to avoid all the nonsense BS gimmick niche exercises that are all over youtube and consistently train with bread and butter compound lifts over the long term and as a result I've experienced good gains over the last year. My T-shirts used to be loose fitting, now I'm stretching them lol. Listen to the man, he knows his stuff. :-)
So glad to see this!! Been doing the same 8 exercises at home since March and felt guilty I hadn’t changed them up. Moved up in weight on all exercises so it’s reassuring to hear this isn’t the gains killer a lot of RU-vidrs claim. I was never gonna give up my pull-ups or Push-ups anyway!
Love this. To me, variations are most suited to resting joints, adapting a move to your own physiology, and breaking monotony. What they aren’t for is constant changing for “confusing” muscles.
Things that everyone think matters that actually don't and following workout myths! 1. Training spilt 2. Isolation exercises for every body part 3. Workout plan 4. Nutrient timing 5. BCAA'S 6. Working out 6 times a week 7. Listening to V-Shred 8. Basing your knowledge off Instagram influencers 9. Trying to target belly fat. HAHAHAHAHAHA 10. Doing crunches for a six pack Things that actually matter that most don't do: 1. Rest & recovery 2. Diet 3. Progressive overload 4. Adherence 5. Simple compound exercises (bodyweight or weighted) 6. Periodization (This is what tricks your muscles) not different exercises lmfao! 7. Mind muscle Connection 8. Specificity ( train for what (you) want to achieve! 9. train your *legs* weak legs, is a weak foundation, a weak foundation collapses! 10. Enjoyment in what you're doing. You have to enjoy it otherwise it's all pointless
@@km-kx3te I started taking BCAA from past six months whenever I workout, helping me a lot with muscle soreness. Not sure why it don’t work same every one
Bruce Lee....fear a man who practiced one punch ten thousand times more than the man who practiced ten thousand punches one time each. (Something like that)
@My Pets That's not the same quote...but definitely one he was famous for. It is actually a very famous and ancient Chinese proverb. Everyone in China knows that phrase and not because of Bruce Lee. Still a cool quote to ponder.
I've made this mistake too many times, thinking I have to change every so often because I'm "bored" or somehow get convinced I should be doing other exercises because they're "better". I'm looking forward to gyms reopening again so I can have rigid routine there again! This vid is perfect advice for me, thanks for covering it.
I agree if the exercise is working and you are making gains it would not be smart to change it . However there are a few reasons why changing them for a couple of mesocycle would help: 1. Although the muscle wont fully stop adapting the adaptation can slow down. The body will develop a resistence against adaptation. When it happens you can change repetiton range or switch to an other exersice for a couple of months and go back to your favourite exercice to enjoy new gains. 2. The stimulus to fatigue ratio of the exercise might change over time. Meaning that you have to work harder to get the same stimulus ang getting more exhausted both physically and mentally . The higher fatigue might prevent you to fully recover for your next workout which can lead to overreach and stall your progress eventually. 3. You can develop a repetitive strain injury (RSI) from doing the same exercise too often for too long. To prevent it it's a good idea to take a break from it when you start to feel any discomfort. If you are already injured you might be able to work around the injury with other exercises. Sometime the injury doesn't heal fast and you wouldn't want to stop your workout fully for lets say 6 months until it gets better. 4. Your CNS will not activate all motor units evenly with an exercise. When you hit the muscle from a different angle different motor units will be activated to cause more gain.
This guy is what the fitness influencer community needs right now. That "shiny object syndrome" he spoke of is completely true. I myself have fallen for it.
One of the most genuine, straight to point, no BS fitness RU-vidr. Most fitness guys on RU-vid will make things up and tell you to constantly change things. Even Dorian Yates said he did the same types of exercises for years
When the pandemic started, i was left with just a pair of dumbbells and a bench, i got a push pull leg workout and did it for about a year straight, and i saw best gains and progress in my life
This video came at the perfect time 🤔 I am on my 11th week of my own homemade program, and I was worried that I would have to get all new exercises after the 12 th week, and I really enjoy what I’m doing now 👍🏼👍🏼
Your channel (shorts first, and then these longer videos) are the reason I’ve learned to love the gym again. I tried a thousand different programs over the years and kept believing the social media hype of weird exercises. Got super discouraged and kept giving up after a couple months. Your no-BS honesty stuff popped up and I’ve been consistent in the gym ever since. Thank you for your dedication to clearing the air of nonsense.
One thing I found out that - for me - for my body. Was that for example triceps. I actually NEEDED to do atleast 1 excersise for 1 muscle. Since its composed of 3 ''sections'' Long head , lateral and medial. I needed to do 1 excersises for each of those. Sometimes I varied them but I always made sure to hit all 3 of them. Same went with biceps. 3 muscle groups. When I was doing only a standard barbell curl I.. saw little to no progress. No matter how much I added overtime. I got stronger but my bicep was the same shape. As soon as I started doing.. a Hammer curl or a drag curl standard bicep curl more outward position I started seeing results immediately. But that was just my experience and how my body reacted to it. You definetly dont need to do 10 excersises for 1 muscle group. Thats bullshit. Just make sure you hit all the neccesary muscles that compose of that specific body part and you're good.
Well when you’re bodybuilding, lift heavy for reps, eat chicken & french fries, wear combat boots while you squat, & have a tackle box full of vitamins. #YEAHBUDDY
I run a push-pull-legs routine. I have an A and B day for each and vary the exercises between the days. Plenty of variety. Probably a little high on volume.
The problem with this approach comes from overuse. That's why I think it's wise to change exercises (or grip width or barbell version to dumbbell version) from time to time.
That could be a slight factor but I think since you're always training the same general movement patterns it's not that big of a concern. I never had that issue personally
@@Sean_Nalewanyj agreed. I think if there's a part of the exercise you're not mechanically sound in it may lead to issues over time but that's not a knock on the exercise. More poor technique or fighting your own biomechanics
I'm relatively new, but agree 100%. familiarity breeds consistency and comfort... Its more important to show up to the gym regularly than to switch it up everytime.
just find some excercises that works for you and stay with it, you can rotate them in different training routines, supersets and rep/set ranges for long term success
7:37 LOL 😆 this is what I discovered works for me too. When I'd tell people I'd do only 2 sets of each exercise, they'd think I was lying because of the constant rate of strength and size gains I was making. I
The more I learn about training, the more I understand that such things as volume, intensity, rep range, failure, tempo etc. doesn’t really matter 😭 Because everyone trains differently, using different methods and everything is different, but every method gives good results over time. And it becomes more confusing to figure out what’s the main driver of hypertrophy?!
This is one of the best training videos ever uploaded to YT I hope that many newbies give this arrangement of simplicity, compounds and intensity a try.
Oh man, I love doing Bat$hit curls! (5:03) I'm glad you showed your community that exercise. I highly recommend it for maximum rotator cuff irritation.
@The Contrarian nah, everyone has a little difference in terms of willpower and i am the weaker type. i always leave myself one to two exercise to be choice of the day, so that i can choose whatever i want to experience that day. which have 2 benefits, 1) keep myself curious on discovering new stuff; and 2) i can have chance to try different type of variation, and find some exercise that suit me well.
@@mickeychan2223 As long as you're aware of why you're doing it and you're still tracking things and progressively overloading in the big picture then that's ultimately okay.
@The Contrarian I'm of the same mindset on that. To me it's much more motivating to maximize progress on a given lift and watch it continually increase over time rather than always switching things around.
Making zero progress is what gets me feeling bored. If I keep switching exercises and make zero progress, and I never come into the gym thinking I am going to do more weight/reps than I did last time, THAT is boring.
Thanks Sean for this statement. I've always been skeptical about the whole "muscle confusion" technique, recommended by many programs. I dont know their exact reason for promoting it...maybe it was just a way to keep the beginner lifter from getting bored from the same old routine? Either way, it's comforting to hear your validation.
No It's a dumbass myth arnold has spewed , And everyone took it from him . in bodybuilding they basically worship anyone who is big even if they don't have a clue about anything
I’m watching this late but still appreciate this because it’s what I’m doing now focusing on the compound lifts and a few accessories 3 days a week for full body and my goal is to get stronger in each to push growth and strength. That was hilarious with that bicep curl switching hand positions throughout the whole curl and swinging the arm back 😂. That’s what we really see on you ti be nowadays lolol
"Shiny object syndrome" this is exactly why people have such a difficult time! Bombarded with analysis paralysis until they don't do anything when the simple stuff would work just fine. Keep up the great work man
Please don’t take this the wrong way but your back muscles appear to be asymmetrical. I have this problem with my front shoulders and biceps. How do I fix this?
The basics work plain and simple. No need to constantly change exercises or add crazy variables/training principles. Use progressive overload with proper amount of rest time until you need a deload, then repeat.
I refer to myself as a caveman at the gym because I just do the good ol' tried and true staples. I see people doing some very dangerous things every day
