"If you head to a gym and your goal is to count reps, count to 12 over and over and over again, I could save you a trip. You could have stayed at home and counted with Sesame Street." Jeff's a savage haha
@@Atomic_Prince lol absolutely, but still it’s better to be in the gym doing something as opposed to just sitting on ass. But you def have to push yourself.
Maybe because he starts off saying, "i think im qualified to say this more than anyone because ive lived it." Like he's the only one. Also, his "painstakingly skinny" phase was not even really skinny, especially compared to his current size. I've seen way bigger transformations.
1. Over training 0:43 2. Under training 2:26 3. Balance 1 & 2 3:26 4. Exer-phobia (avoid hard exercises) 4:23 5. Nutrition (empty eating) 7:08 6. Under Eating 9:24
@@tgeo2880 spotted the hater. Ignore the trolls, they're the ones spending more time on UA-cam than in the the gym. Just make sure you increase it outside your comfort zone, otherwise you'll never lift heavier. Having a spotter also helps a lot with the "fear" of the bar.
The only thing that would be pathetic is if you didn’t try and you didn’t push yourself to the point where you can’t do anymore reps with that 100 pounds. Not everyone is or can even do that so be proud that you’re starting this and fuck all the trolls!
I felt like rubbish for the past few months and this video made me feel like I need to change. For the first time in 6 months I felt like I was about to cry. I started smoking, I am too lazy to eat and my job is killing me but guess what. I will change and one day I will speak to this guy through whatever means possible and I will thank him. I won't do it for you, I will do it for myself but you are the person that made me want to change and I have been following you for ages. Thank you.
Bodybuilding/fitness is one of the best hobbies to have in life. It takes commitment and discipline but it is very rewarding and it really does enhance your life.
Jordan Gissendaner I’m a sophomore and I play football. Don’t worry about other kids being bigger than you, just outwork them. What position are u trying to play?
This guy knows his stuff . I've been training for 30 years and thought I knew it all but followed Jeffs advice and made some good gains even at 52 yrs old .
Hams M. I gained a ton of muscle in like 3-4 months with a full-body routine 3x per week. Starting Strength by Mark Rippetoe or the 5x5 routine are both great to get started. Squat, press, bench, row, deadlift, pull-ups (I alternate chin-ups once a week or every other workout or so). And eat great/a lot. I eat egg, loads of milk, good carbs, pb&j, tuna, and take good creative monohydrate. Of course I keep stopping and have to do it again but I always gain a ton of strength and size pretty quick.
@@hamsm.2279 I'm a very skinny person. I been working out for 1 year's and hit many brick walls. I found a perfect routine. The push, pull, leg for 2 months. Then I will completely change my work out routine to full body, do that for 2 months than repeat the process. I would give you factual reasons why this work out splits are amazing but it's overwhelming to explain all of it, just know changing work outs are the best way to build muscle.
"If you're looking forward to the next set..." True statement, if you're looking forward to that next set then you're absolutely not working hard enough. I love going to the gym but I really dread it too.
It's like everything he said in this video goes against what Arnold said in his "train for mass" video. Arnold said he would train until failure and every set he was looking forward to every set every rep, because he knew every rep made him closer to his goals. If your not looking forward to the next set and not looking forward to pushing your body, you should question why your there in the first place
I'm a 42 year old doctor, 5 ' 9" .... entered a gym for the first time in my life about 8 months back. I knew that starting at my age, I needed to focus on safety and joint health as much as reps and gains. Jeff's channel has been a godsend. When i started i could deadlift 95 kg max, and in 7 months am at 135 kg deadlift ... I think I look quite different too... college age kids I encounter now address me as ' bro ' instead of ' uncle ' as they used to 😄
1-over training 2-under training 3- balance is key ( a sweat spot 1hour intense training is enough) 3-eat right 4-compound movement go for exercise that challenge you
Most famous quotes ever: “Pain is temporary. It may last for a minute, hour, day, or even a year but eventually it will subside and success will take its place.” “No pain, no gain”
@john locke its a platform where all sorts of people discuss whatever topic they want from their perspective and/or understanding....theres a ton of vids on youtube..just search "ted talks"
"Stop having a fear of those hard exercises. Those hard exercises are the things you fear the most and the things that will change you the most". That absolute truth. You are very motivational
Yeah he’s great on exercises. But terrible on nutrition. *Incredibly* carb and glucose tolerant. 99% would get fat eating m&m’s for example, and not just fail to build muscle.
Hey Jeff! As a physical trainer for the last 20 years in Santos FC (soccer club), in Brazil, I want to congratulate you for this great video. I've been following your channel for quite a while and I admire the way with which you bring science into training. That's my approach also. Keep up the good work. Best regards. If it's possible I'd like to visit your studio/gym and meet up with you. Take care.
This talk wasn't just about workout/exercise. It was talk about life and being confident! This gave me hope about my future and of course the exercise. Thank you so much Jeff, you're a God. Seriously.
I love Jeff’s energy. It’s not too wild and intense where some of these kids won’t understand and they won’t really listen and it’s also not too quiet where no one will take him seriously
asd fgh not true at all... it is a lot easier to sit on your ass all day and night, playing video games or watching shit. Way more difficult to get a fat ass up and work it all off.
SullyGoesOff that’s actually not true because you have to eat an insane amount of calories and if you don’t to get fat it has to be healthy. Gets insanely repetitive. Fat people get to just cut and eat a small portion of what we eat but practically the same food.
@@MassApeeal people have different metabolism rates and skinny people usually have a faster one, as well as fat people have a slower one. Both categories have their own problems: if you're skinny, you burn through the calories faster and there's no calory surplus left to transform it into fat, if you're fat, your body is keeping most of those calories stored more than burned
I'm 140lbs and 5'10". Never been able to build muscle, have an absurd metabolism, and no matter how much I would workout it seemed to do nothing; I would eat maybe a little healthier but after failing to see results always gave up a few months later. I developed a weirdly small bubble-gut and gained 20 lbs when I quit sports due to injury and continued to eat poorly, around 7 years ago. It was fat weight not muscle. I lost the weight by eating less but the gut mostly stayed. For about 6 weeks now I've been taking your advice to heart, training weekdays for a couple hours each and eating healthy and have watched so many of your videos on proper technique; and I'm already seeing a difference. I haven't gained much weight but I can see muscles that I couldn't before, my gut is shrinking, and for the for first time in my life I have "pecs". I can already see that I'm filling out my shirts more. Jeff, THANK YOU, on behalf of every "hard gainer".
Patrick O'Brien why don't you focus on 1 task at a time, my goal is to gain Muscles triceps or biceps I'm going to do this twice a day. once when I hit the shower in the night I'm gonna work out and in the morning.
Great message! When I was 9 years old I fell into the TV trap - sedentary lifestyle and junk food. I became "stuck" in that pattern which affected my outlook on life, grades and who my friends were. Finally, in my senior year in high school I decided to try jogging. Within a week i was feeling better about my physical self. This spilled over into eating better, running in races, lifting weights, feeling more confident in every part of my life, even in dating and deciding to go to college. It literally changed my life and I have never looked back. In retrospect I went from existing in life to being responsible for (in control of) my life. Keep up your good work!
I think he looked weaker than me. Lean and lanky. I'm short and stocky, looked tough in high school, lool like a plump piggy now, though I'm actually tougher lol
I’m still skinny but I’ve noticed a huge difference in my physique and muscle from when I started 5 months ago. I just need to eat ALOT more but I have a really fast metabolism and I work outside in the heat so I’m sweating all day!
My two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from website called Dietarize). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
I started upping my calorie intake by getting snacks in i gained 40 lbs over a few months, but now ive not been gaining muscle and alot more fat what am i doing wrong
I love this guy already. I'm a complete novice at weight training, I have just bought my first ever set of weights at 48-years-old and a workstation for my home, and I have absolutely no idea what I'm doing. (Yes, I left it quite late) But I think by coming here that I have come to the right place. Looking forward to learning. Thank you for sharing your vast knowledge.
I've been a runner for over a year. I'm now hitting the gym and gains are coming fast. All this I've done on a whole food plant based diet. True nutrition really is the key!
over 15 years ago I had a Walmart shirt. I always thought it said "Pain is weather leaving the body" and had little sweat droplets around "weather" . It was always the weirdest shirt. I wasn't until years later I actually stopped and looked closely at it and realized it said weakness, not weather.
+Mark Richardson I've always been impressed by O'Hearn's physique, but sorry...he ain't natural either. The legs are a dead giveaway. Someone like Greg Plitt always seemed more natural. Because he says so? Lance Armstrong always said so too and look at him now. Don't be a sheep.
Mark Richardson Mike Chang taught me to never do cardio because it'l keep me from getting a shredded 6 pack; I should just do after burn training. He's an American hero!
Most UA-camrs just want to force their programs onto their viewers. You provide incredible information, consistently, and then offer your program as a supplement for those who want more. Long story short, great content as always! Thanks a bunch :)
The nutrition advice is real shit. I tried training several times throughout high school and early on into college and I always ended up losing motivation because I was convinced my genetics had me destined to be that skinny and sort of fat guy. But during my second semester in college, my roommate had been working out for years already, and he wasn’t by any means a massive guy but he was way stronger than I was. This roommate didn’t teach me anything about nutrition, I was still eating like shit but he helped me get the motivation I needed to go to the gym everyday consistently. I hadn’t seen a ton of strength/size gains from what I was doing, but it was beginning to be noticeable. It wasn’t until the summer after freshman year when I cleaned up my nutrition and the gains began to soar. I am still not the strongest or biggest guy out there but I look and feel better than I have ever before. It all comes down to what’s important to you, would you rather eat that Big Mac for dinner, or would you rather make the sacrifices that you need to make to get your dream body? It’s not an overnight thing, but it works
It's tough being an ectomorph. I've been bodybuilding for a year and haven't gained too much muscle. I have to eat 3500 calories per day to build muscle. I've tried 3000 and it just isn't enough for me
Started my weight gain journey with this youtube channel, I started at 109lbs an now I'm 125lbs all gains eating healthy. I love this channel an all the knowledge I get from this guy
I would use steroids but i don't know who to get them from, how to used them, wtf is a beta blocker, my temper is already a think i have to stay on top of daily, i already have enough acne, etc on and on. Steroids seem like a pain in the ass. (look you ded in the eyes) Pun fully intended.
@@JKidder18 You dont always get acne from them, some people have no side effects but some have significant side effects. Assuming your still young, I wouldn't recommend them. There are safe legal and less powerful steroid-like chemicals like laxogenin, disogenin acetate etc. Plant sterols have weak yet still measurable androgenic activity, so they do work to a lesser extent. Those are safe, but anything beyond that is a risk. You dont wanna mess with your hormones.
@@JKidder18 Honestly as a guy who who has used them......Don't! If you have testosterone in a normal range you can destroy yourself forever! You can permanently shut down your HPT axis. You will feel like garbage for the rest of your life. This didn't happen to me because I used under a endocrinologist for a medical reason. Without constant blood work and a doctor it can get really dangerous to your long term health and well being. Not to mention substances like deca can screw up your sex life permanently.
Eye-opening video. Very refreshing to listen to someone so passionate about wanting to help others enhance their physical health and self-improvement goals. Thank you Jeff.
Overtrained here!! I know, I know. I am ADDICTED!!! I am ADDICTED to exercising! What a great feeling! Thanks, man. You are such a great teacher. I feel your love for this
I am 20 and i have started working on my body for the last 6-7 months. Jeff you have helped me a lot and still help me to this day to understand the basics and approach training in a healthy and smart way. Thanks to you and your team mate. Cheers
I am by no means even semi-knowledgeable about the issues this gentleman addresses, but as far as my impression of him with regard to his sincerity, he strikes me as a very honest, candid and sincere individual. I of course realize he is selling something but you can sell with integrity or without; I get the impression this man has chosen the high road of sales and to the extent that is the case, I commend him for his decision.
I love you man!!! I think your chanel is bestest on youtube! No bullshit, a lot of knowlage, short, nice speech! Thank you man for your big hard work! Im telling this beeing a pro sportsman, master of sports in powerlifting and beeing in this industry more than 9 years! Im deffinitely recommend your chanel for my friends! Thank you man! Greetings from Ukraine!!!
Me: Is lazy, trains once a week, wondering why I’m not building muscles. Watches this video: First tip, don’t over train Me: Phew thank fuck I’ve been overtraining
I have always been overweight, no matter what I tried. I had a high of 320lb and at 265 I decided to have the sleeve done. That was July 2021, now I'm 195lb and in the gym roughly 1 hour a day. 49 years old and best shape of my life. Your videos have helped me intensely. I have no one at the gym, just me to keep me motivated, your videos are a godsend for more inspiration. Thank you from the bottom of my heart
HiiiPower Donut AthleanX.com They'll ask you a couple questions,including if you plan to join the military;say yes and they'll recommend you that specific routine.It's the cheapest one too.Good luck with your training
Damn guys. Damn. Go at it and be a fucking animal when you enter there. Act like it's your last chance every time. No, I'm not a meathead Chad. I just lifted for sports, and got pretty big, but I did sweat like a fucking pig and work until I felt like death every time. Don't overdo it, but, that is the kind of mindset you need though
I've been watching you for a few years and have gotten a lot of results, but sometimes you need a reminder to stay on track. Thank you for these Awesome videos 👌
Honestly your vids are the only thing I can trust. I appreciate the no BS approach and all of your advice is extremely solid. No wonder you’re past 9 million subs. Keep the vids coming!!
+Reyese 13 howdy mate, that sounds like a good idea, and in the spirit of sharing plans maybe you'll like mine monday-chest and tri-s tuesday-bi-s and back wed-cardio thurs-quads and calves Friday-hams and glutes muscle groups like shoulders get secondary work and abs i hit everyday but actually build wed. with cardio
Hey Jeff. I just wanted to sincerely Thank you for all the great content that you make available for free and sharing your years of experience and hard work with everyone. I have been watching your videos and using your valuable tips and have seen real positive gains. forever great full, from Kuwait
Spoken like a true therapist! I’ve been a practicing PTA now for 24 years and understand you can’t do anything for anyone except educate them, that being said I’m not the smartest in the gym working out it seems like after watching your video. I’m 58 yo with a TKA and heart disease who feels like time is running out and have recently tried to make a example for my patients, I work LTC . So I have been spending a lot of time in the gym lately as I was 325# and now down to 270 # but spend 1.5 to 2 hours in the gym three to four days in a week, sometimes more. I spent the first few months just working on core and cardio but have now included legs, back, chest and arms. The work is just that work, not afraid! So I’m in I haven’t been eating great but better than I used to but periods of no food because of time and lack of appetite. I appreciate your candor and willingness to help others in this crazy ass world. I’m subscribed and following and looking forward to more! Steve
I used to overtrain all the time because my friends used to stay until they were drained out. I've been killing my workouts in about 1 hour more or less and I'm seeing more results
wtf and I really started gaining strenght and muscles when I started raising my workouts from 1h to 2h oO 3 months in and 2-3 pounds of muscles (natty, doing it since 7 years and 200pounds) guess everyone is different :/ youre lucky
my little brother does arm days till he cant lift anymore, and reduces weight as he does more reps, my arms are bigger at 3 sets of 8 of dumbbells suitable for me :P
Funny thing is, if you doing something for reps, it's not powerlifting. You need to add weight if you can rep it. It's like telling Brian Shaw or Eddie to deadlift 300 lbs. And when they do it 50 times and get no workout, you say they are powerlifting. Yea no 😂
just by saying " we all start somewhere, we all start at the bottom" is actualy a good thought when you are relative new to training. very good motivation, so keep thouse wourds in minde!
Jeff appreciate your coaching and information, it has changed my workouts so much over the last year. Thanks for continuing to put out such great videos 👍😁
Took me years to figure out I've trained poorly my whole life. Athlean X has awesome advice, Jeff Nippard is another. Very easy to fall into that number trap. "Okay I did 3 sets of curls at 8, 3 sets of kickbacks at 8... etc etc." Yeah, but did it CHALLENGE you?? Did you go almost to failure? Etc. Your muscle doesn't care about the number, or the sets.
Jerry Landström any tips . I just started and believing in this one I will keep trying till I die. Please give some tips for beginner . Ur story like mine.
Coach I have been learning from you for a few years now. You helped me a lot. But this video is one of the most important ones you ever made. "I can't lift the weights for you" nailed it!
He is right. I train for 1 hour intensely with good form. Use good form, take 30 second breaks every 3-4 exercises. It makes you more conditioned cardio wise/endurance wise.
@@andreaw7787 What I recommend is doing three different exercises for example: Shoulders 10 reps, Biceps 10 reps, then Triceps 10 reps. Take a 30-45 second break. Hit it again. After 2 of the same moves each, move on to a different type of shoulder/bicep/tricep exercises. Repeat then repeat 👍
Magnetic Lifestyle I only do shoulders on their own day. Sometimes I hit a little bit of shoulders on leg day. Or shoulders with traps. I found that I see more results this way. I tried doing shoulders incorporated with bicep/back day, doesn’t work for me. But you’re absolutely right with the routines. That’s what I do.
My favourite quote is:
''You don't have to be great to start...but you have to start, to be great''
Who is the person who made this inspirational quote?
@@kuroteckie2439 I don't know where I heard it
"If you do what you've always done you'll get what you always got".
Zig Ziglar is the guy that made the above quote :-)
Mine is “you could have stayed home and count with Sesame Street”
Jeff is fucking REAL. Practices what he preaches. RESPECT.
Hands up!
+Alejandro Nava Don't shoot!
Mdelta2000 I laughed 😂
+Pac Man so true
Dudes physique is still on point near 40 dedicated for life
this guy is impossible to hate
avram hatzi he’s to real that’s why
avram hatzi I know right? 😂
avram hatzi Makes me wonder why anyone would try.
I would follow Jeff into battle.
you underestimate my Hate
"If you head to a gym and your goal is to count reps, count to 12 over and over and over again, I could save you a trip. You could have stayed at home and counted with Sesame Street." Jeff's a savage haha
The Tryhard Trackee lmao. Indeed.
Facts though the only way you will grow is if you challenge yourself to change yourself
Isaac Taylor haha yeah bro jeff’s got a point
@@Atomic_Prince lol absolutely, but still it’s better to be in the gym doing something as opposed to just sitting on ass. But you def have to push yourself.
Jesus loves you. Acts 2:38. UPCI Church locator for a church.
How do people dislike these videos? this type of content I would expect to pay for. High quality. Thanks Jeff.
Yeah- these vids wouldn't appeal to the gear- gobbling meat-heads...Jeff makes videos for the "thinking man".
This world has 7 billion plus ppl my friend and sadly most are idiots
Can you all checkout my 3 year transformation on my channel, thanks
cause he doesn't offer an instant gratification type solution. He tells you that you only get out what you put in...and people don't wanna hear that..
Maybe because he starts off saying, "i think im qualified to say this more than anyone because ive lived it." Like he's the only one. Also, his "painstakingly skinny" phase was not even really skinny, especially compared to his current size. I've seen way bigger transformations.
I used to have coach that said “more isn’t better, better is better”
My pa always told me "Lift what you can lift, not with your ego."
damn there is teal wisdom with you guys, ill throw one too "if you still look pretty after a workout, i means you didnt work hard enough".
Train back to get them hoes in the sack - beast mode jones
Im stealing it
That's a very good coach!
1. Over training 0:43
2. Under training 2:26
3. Balance 1 & 2 3:26
4. Exer-phobia (avoid hard exercises) 4:23
5. Nutrition (empty eating) 7:08
6. Under Eating 9:24
I always look for these in the comments 🤧 (thank you)
🤝🤝
athleans hate him
AAA BBB athleans:Your losing your gains by commenting time stamps in my vids
Thanks
This dude is a likable and knowledgeable guy without the arrogance. Good to see
He's like a teacher scolding you in order to make you get your act together.
Brett M haha wassup brotha. Back at ya!
Brett M I’m 43 brotha. I been brett a long time lol
I can barely bench 100lb but I feel great knowing I have begun to make progress. We all gotta start somewhere
Pathetic af!
@@HK-sw3vi yeaaaah what a fucking loser eh
@@tgeo2880 spotted the hater. Ignore the trolls, they're the ones spending more time on UA-cam than in the the gym. Just make sure you increase it outside your comfort zone, otherwise you'll never lift heavier. Having a spotter also helps a lot with the "fear" of the bar.
Right there with you brother, seeing progress, still got a long way to go, but ain’t giving up
The only thing that would be pathetic is if you didn’t try and you didn’t push yourself to the point where you can’t do anymore reps with that 100 pounds. Not everyone is or can even do that so be proud that you’re starting this and fuck all the trolls!
I felt like rubbish for the past few months and this video made me feel like I need to change. For the first time in 6 months I felt like I was about to cry. I started smoking, I am too lazy to eat and my job is killing me but guess what. I will change and one day I will speak to this guy through whatever means possible and I will thank him. I won't do it for you, I will do it for myself but you are the person that made me want to change and I have been following you for ages. Thank you.
RoMaverick ! You go buddy!! Will be hard at time but don't keep in mind the end goal! You can make it!
Good luck
Bodybuilding/fitness is one of the best hobbies to have in life. It takes commitment and discipline but it is very rewarding and it really does enhance your life.
RoMaverick ! where are you at?
Do his programs man you'll change your life
anyone else love the “muscle pain” you get after a good workout? ✊🏾✊🏾✊🏾
daisy white stfu
I prefer the joint pain
Stfu
I prefer ass pain.
Helll yeahhh
When you're twice as skinny as Jeff when he was "painfully thin"
Yeah
Same
Try 3x lmao. But ah, at least the further far back you start, the more progress you can make.
@@DanielDavies-StellularNebulla true
Lmao id be super thin compared to him
Eat some butter
A smart man learns from his mistakes.
A wise man learns from the mistakes of others.
An enlightened man does face pulls
Epik Hell Sword right?
@Epik Hell Sword I think all wise men are smart but not all smart men are wise. I know it wasn't you but we shouldn't separate the two imo.
A smart and wise man learns from his mistakes as well as learn from mistakes other have made.
Very true. I've had to learn a lot of shit the hard way. However, marriage and kids, I learned not to do that from other people lol.
When his definition of "no muscle" is your definition of buff
Lol, you need to up your expectations
Jordan Gissendaner I’m a sophomore and I play football. Don’t worry about other kids being bigger than you, just outwork them. What position are u trying to play?
@@prod.bncjordan2631 Grilled chicken is not healthy, do 0 cheat days and you will progress.
@@prod.bncjordan2631 Its healthier than fried chicken, but its still less healthy.
TheInfiniteGroove it’s a joke 😐
This guy knows his stuff . I've been training for 30 years and thought I knew it all but followed Jeffs advice and made some good gains even at 52 yrs old .
Hes 42
He was talking about himself.
Fun fact: Jeff was 24 in high school and he is still 24 years old and is expected to be 24 for another 20 years
This is hilarious
I was just saying this dude does not age at all
ugly man . far away from sexy healthy male ...
@@aal8336?
@@aal8336 this doesnt make you better btw
So many workout theories to keep up with. I feel like the more I learn the more I’m confused.
Paul Cardone
I've researched for 3 months and finally just stuck to what I'm seeing gains with
Santa Clause mind sharing that?
Hams M.
I gained a ton of muscle in like 3-4 months with a full-body routine 3x per week. Starting Strength by Mark Rippetoe or the 5x5 routine are both great to get started. Squat, press, bench, row, deadlift, pull-ups (I alternate chin-ups once a week or every other workout or so). And eat great/a lot. I eat egg, loads of milk, good carbs, pb&j, tuna, and take good creative monohydrate.
Of course I keep stopping and have to do it again but I always gain a ton of strength and size pretty quick.
Being confused is killing your gains
@@hamsm.2279 I'm a very skinny person. I been working out for 1 year's and hit many brick walls. I found a perfect routine. The push, pull, leg for 2 months. Then I will completely change my work out routine to full body, do that for 2 months than repeat the process. I would give you factual reasons why this work out splits are amazing but it's overwhelming to explain all of it, just know changing work outs are the best way to build muscle.
"If you're looking forward to the next set..." True statement, if you're looking forward to that next set then you're absolutely not working hard enough. I love going to the gym but I really dread it too.
Just thinking i have 1 more set is fucking excruciating. But im not gonna get those gains without em pains.
Lol, that BS. When I bench press x weight for a true max of 6, then I cant wait until the next set for a max of 3 with higher weight.
It's like everything he said in this video goes against what Arnold said in his "train for mass" video. Arnold said he would train until failure and every set he was looking forward to every set every rep, because he knew every rep made him closer to his goals. If your not looking forward to the next set and not looking forward to pushing your body, you should question why your there in the first place
@@CenTralAct Jeff obviously meant it as in, don't think of the next set casually and take the whole workout as just a "chore".
That's why ur gonna quit u pussy..i love to train
People usually grow older and weaker.
Jeff grows older, and stronger.
He's a God.
Progressive loading- stronger today than yesterday, everyday
Asgardian
Armament haki
@@donny3940 was just thinking that.
I'm a 42 year old doctor, 5 ' 9" .... entered a gym for the first time in my life about 8 months back. I knew that starting at my age, I needed to focus on safety and joint health as much as reps and gains. Jeff's channel has been a godsend. When i started i could deadlift 95 kg max, and in 7 months am at 135 kg deadlift ... I think I look quite different too... college age kids I encounter now address me as ' bro ' instead of ' uncle ' as they used to 😄
1-over training
2-under training
3- balance is key ( a sweat spot 1hour intense training is enough)
3-eat right
4-compound movement go for exercise that challenge you
1, 2, 3, 3, 4???? Who thought you how to count?
You should of stayed at home & watch sesame street
Thank you brother
@@Thegreatdave1234 who taught you how to spell
@@Thegreatdave1234 "muscles don't count, they feel" good ol Jeff
Most famous quotes ever:
“Pain is temporary. It may last for a minute, hour, day, or even a year but eventually it will subside and success will take its place.”
“No pain, no gain”
What if you injure your spine and get lifelong pain?
Lmao
Most bullshit quote as well :P
@@MrDraxz it is😂
Heino Sass well dont be stupid and dont fuck up your spine.
You should do a TED talk
@john locke its a platform where all sorts of people discuss whatever topic they want from their perspective and/or understanding....theres a ton of vids on youtube..just search "ted talks"
Holyyyy
For real!!! I would love that
Facts
@Ankit agree
"Stop having a fear of those hard exercises. Those hard exercises are the things you fear the most and the things that will change you the most". That absolute truth. You are very motivational
Yeah he’s great on exercises. But terrible on nutrition. *Incredibly* carb and glucose tolerant. 99% would get fat eating m&m’s for example, and not just fail to build muscle.
It's exactly what I tell my friends. If there's an exercise you dread most, it's *probably* the one you need the most.
The subtle reverb in the gym makes this sound like a sermon or Ted talk
Roger Young lmao happy graduation
Not that subtle, christ
Now thats all i can think about lmaooo
Jeff's Sermon on the Mount/Gym
Hey Jeff! As a physical trainer for the last 20 years in Santos FC (soccer club), in Brazil, I want to congratulate you for this great video.
I've been following your channel for quite a while and I admire the way with which you bring science into training. That's my approach also.
Keep up the good work. Best regards.
If it's possible I'd like to visit your studio/gym and meet up with you.
Take care.
Neymar jr played in Santos FC right?!?!?!
.MARTIN, yes.
Abraços from Brazil.
@@martinmawi3134 yes he did. I was his physical trainer when he was in the under 17 team.
@@jurubatubaze abraços brother
Awesome! 🙌
This talk wasn't just about workout/exercise. It was talk about life and being confident! This gave me hope about my future and of course the exercise. Thank you so much Jeff, you're a God. Seriously.
Nice pic ODST
shitty game.
Absolamb Salmon he spelt God right...
only 1 God out there JESUS CHRIST JN 14:6
David 2cu
what makes Jesus God?
I love Jeff’s energy. It’s not too wild and intense where some of these kids won’t understand and they won’t really listen and it’s also not too quiet where no one will take him seriously
If you were painfully skinny then I’m excruciatingly skinny 😂
Yeah...135lbs at 6ft. My shoulder bones stick out more than the muscle/fat in my arms.
Better then being fat
asd fgh not true at all... it is a lot easier to sit on your ass all day and night, playing video games or watching shit. Way more difficult to get a fat ass up and work it all off.
SullyGoesOff that’s actually not true because you have to eat an insane amount of calories and if you don’t to get fat it has to be healthy. Gets insanely repetitive. Fat people get to just cut and eat a small portion of what we eat but practically the same food.
@@MassApeeal people have different metabolism rates and skinny people usually have a faster one, as well as fat people have a slower one. Both categories have their own problems: if you're skinny, you burn through the calories faster and there's no calory surplus left to transform it into fat, if you're fat, your body is keeping most of those calories stored more than burned
I don't really like listening to most workout trainers but this guy knows and gives solid reasons and advice.
I'm 140lbs and 5'10". Never been able to build muscle, have an absurd metabolism, and no matter how much I would workout it seemed to do nothing; I would eat maybe a little healthier but after failing to see results always gave up a few months later. I developed a weirdly small bubble-gut and gained 20 lbs when I quit sports due to injury and continued to eat poorly, around 7 years ago. It was fat weight not muscle. I lost the weight by eating less but the gut mostly stayed. For about 6 weeks now I've been taking your advice to heart, training weekdays for a couple hours each and eating healthy and have watched so many of your videos on proper technique; and I'm already seeing a difference. I haven't gained much weight but I can see muscles that I couldn't before, my gut is shrinking, and for the for first time in my life I have "pecs". I can already see that I'm filling out my shirts more.
Jeff, THANK YOU, on behalf of every "hard gainer".
Patrick O'Brien why don't you focus on 1 task at a time, my goal is to gain Muscles triceps or biceps I'm going to do this twice a day. once when I hit the shower in the night I'm gonna work out and in the morning.
@@aaabbbuuu777 focusing on 1 thing at a time is a bad idea. You gotta go all-in!
@@PlayngMinecraft4Ever Good point but I'm implying for beginners who can't lift 1 weight.
Well you’re tall it might take a challenge to look big, but gotta work your ass more
I was 140/5"11, 2 months ago too! I'm 156 atm. Where u at?
Great message! When I was 9 years old I fell into the TV trap - sedentary lifestyle and junk food. I became "stuck" in that pattern which affected my outlook on life, grades and who my friends were. Finally, in my senior year in high school I decided to try jogging. Within a week i was feeling better about my physical self. This spilled over into eating better, running in races, lifting weights, feeling more confident in every part of my life, even in dating and deciding to go to college. It literally changed my life and I have never looked back. In retrospect I went from existing in life to being responsible for (in control of) my life. Keep up your good work!
you are a dude who inspired me to a whole next level... long live Jeff. keep inspiring me and other subscribers
holy shit i started following you when u had 100k subscribers, now ur at 1.1M bro god damn you deserve it :)
1.7million now holy fuck
did he really get like 600k subs in a month?
+Harmony Todd .8 lol
+probablyasleepLoL Leafyishere gets that many subs in 12 days
1.8 million
Me: You still looked pretty awesome in high school
Jeff: thin and unable to build muscle
Me: huh?
he was already muscular in high-school doe
ManUNkind for real thats what I said in my head too hahaha
I think he looked weaker than me. Lean and lanky. I'm short and stocky, looked tough in high school, lool like a plump piggy now, though I'm actually tougher lol
When his "painfully skinny" is your goal.
Bruh ikr
Your goal will always change. If i would see my body now in the past, then this would be my goal. But once you there, you will always want more
@@midget420 Exactly. You can't have huge goals and nothing in between. It is one step at a time
Short-term, I would hope
I’m still skinny but I’ve noticed a huge difference in my physique and muscle from when I started 5 months ago. I just need to eat ALOT more but I have a really fast metabolism and I work outside in the heat so I’m sweating all day!
“If you aim at nothing, you will hit it every time”
😆
That's factually incorrect. If you aim at nothing you will still hit something.
@@sk7172 that's litterly what the comment says.
WsM Official wrong
@@engfragerm2657 no I'm not.
Wow! "There's no substitution to being serious about what you do!" - I added that in my collection of quotes. Thank you Jeff!!
This is the best weightlifting channel in every aspect
Marcus Gotti I like anabolic aliens better in my opinion
SUUUUUUUUU
@@CozomWoW SUUUUUUUU
Athlean X and Scott Herman are the best!
My two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from website called Dietarize). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.
Hey, so you had to eat 3200 kcal? How did you manage that? I mean were you allowed to eat sugary and junk food or how was that?
@@lancevanceGTA I'm currently bulking(dirty bulk) and have gained 7lbs in 2 weeks, I plan to start a kinda cleaner bulk I'll keep you updated.
Im in the same position eathing a lott is hard any advice?
What do you eat daily ?
I started upping my calorie intake by getting snacks in i gained 40 lbs over a few months, but now ive not been gaining muscle and alot more fat what am i doing wrong
"You could have stayed home and counted with seseme street." 😂
Pratik Hudda fucking halarious
TShirt
Counting Reps? Should've stayed home and count it with Sesame street.
Pratik Hudda I was at the gym today and heard a trainer counting reps so f ing loud I couldn’t focus on my podcast😂 reminded me of this😂🍻
Lol
Do you feel old yet or what? 😄 That was a true 90's shoutout!
I love this guy already. I'm a complete novice at weight training, I have just bought my first ever set of weights at 48-years-old and a workstation for my home, and I have absolutely no idea what I'm doing. (Yes, I left it quite late) But I think by coming here that I have come to the right place. Looking forward to learning. Thank you for sharing your vast knowledge.
Kick ass brother
How's is going man ? You must be pretty fit now after 2 years
I've been a runner for over a year. I'm now hitting the gym and gains are coming fast. All this I've done on a whole food plant based diet. True nutrition really is the key!
“Pain is weakness leaving the body” since everybody dropping quotes
Shukur Shukur some marines shit...💪🏼
🤣🤣🤣
over 15 years ago I had a Walmart shirt. I always thought it said "Pain is weather leaving the body" and had little sweat droplets around "weather" . It was always the weirdest shirt.
I wasn't until years later I actually stopped and looked closely at it and realized it said weakness, not weather.
There is a fine line between pain and soreness, knowing the two saves you a lot of recovery time.
Pain is your friend, it lets you know somethings wrong.
55 sets of chest...sounds like my favorite natural body builder Rich Piano
+BasedGod Strugglin' Newsflash...that dude ain't natural
pfriz newsflash, he was joking
+Mark Richardson I've always been impressed by O'Hearn's physique, but sorry...he ain't natural either. The legs are a dead giveaway. Someone like Greg Plitt always seemed more natural. Because he says so? Lance Armstrong always said so too and look at him now. Don't be a sheep.
+Mark Richardson You joking too? I shoulda known that. Lesson learned. I'll know to ignore the next comment about worshiping Mike Chang.
Mark Richardson Mike Chang taught me to never do cardio because it'l keep me from getting a shredded 6 pack; I should just do after burn training. He's an American hero!
12:50 " I can't come there and eat the foods for you"
Well, I can, hmu if you ever need me to come over n eat your food.
Got room for me too?
IRONCLAD BISHOP come over and eat my food
Lmfao!!
LMAOOOOOO
I make a mean bolognese bro hit me up
Most UA-camrs just want to force their programs onto their viewers.
You provide incredible information, consistently, and then offer your program as a supplement for those who want more.
Long story short, great content as always!
Thanks a bunch :)
The nutrition advice is real shit. I tried training several times throughout high school and early on into college and I always ended up losing motivation because I was convinced my genetics had me destined to be that skinny and sort of fat guy. But during my second semester in college, my roommate had been working out for years already, and he wasn’t by any means a massive guy but he was way stronger than I was. This roommate didn’t teach me anything about nutrition, I was still eating like shit but he helped me get the motivation I needed to go to the gym everyday consistently. I hadn’t seen a ton of strength/size gains from what I was doing, but it was beginning to be noticeable. It wasn’t until the summer after freshman year when I cleaned up my nutrition and the gains began to soar. I am still not the strongest or biggest guy out there but I look and feel better than I have ever before. It all comes down to what’s important to you, would you rather eat that Big Mac for dinner, or would you rather make the sacrifices that you need to make to get your dream body? It’s not an overnight thing, but it works
"Painfully skinny kid" , wohoo, what would he say about me :D
Dude don't worry about it. don't feel bad because you're "painfully skinny" because guess what, people envy people like us.
Some Ninja Agree.
haha tell me about it guys, some people can just look at weights and it comes on, not so easy for us skinny fuckers, still, dont give up!
Painfully thin is better than disgustingly fat.
It's tough being an ectomorph. I've been bodybuilding for a year and haven't gained too much muscle. I have to eat 3500 calories per day to build muscle. I've tried 3000 and it just isn't enough for me
Jeffs ears have biceps
Alex Vargas dude, his eyebrows have muscles too
His nose got triceps
LOL
His biceps have biceps
Lllmmaaooo
I have been taking your advice and i have made more gains in 1 month than 5 months of what i was doing befor
“The things that you fear the most are the things that change you the most” - jeff
dang i didn’t expect i was gonna learn some deep life lessons here
This is one of the most REAL videos I have watched.
Jeff really gets down to the point.
By far the best workout counselor on UA-cam. Can’t even say how much this guy has helped me with my gains! 💪🏻🙌🏽
Started my weight gain journey with this youtube channel, I started at 109lbs an now I'm 125lbs all gains eating healthy. I love this channel an all the knowledge I get from this guy
I only watched this out of curiosity, but now I feel bad for using steroids that I’m not even actually using
This man gets it
Lol, I've been cheating by taking imaginary steroids. For shame, I had no idea I should be guilty about this.
I would use steroids but i don't know who to get them from, how to used them, wtf is a beta blocker, my temper is already a think i have to stay on top of daily, i already have enough acne, etc on and on. Steroids seem like a pain in the ass. (look you ded in the eyes) Pun fully intended.
@@JKidder18 You dont always get acne from them, some people have no side effects but some have significant side effects. Assuming your still young, I wouldn't recommend them. There are safe legal and less powerful steroid-like chemicals like laxogenin, disogenin acetate etc. Plant sterols have weak yet still measurable androgenic activity, so they do work to a lesser extent. Those are safe, but anything beyond that is a risk. You dont wanna mess with your hormones.
@@JKidder18 Honestly as a guy who who has used them......Don't! If you have testosterone in a normal range you can destroy yourself forever! You can permanently shut down your HPT axis. You will feel like garbage for the rest of your life. This didn't happen to me because I used under a endocrinologist for a medical reason. Without constant blood work and a doctor it can get really dangerous to your long term health and well being. Not to mention substances like deca can screw up your sex life permanently.
Eye-opening video. Very refreshing to listen to someone so passionate about wanting to help others enhance their physical health and self-improvement goals. Thank you Jeff.
Damn, I wish I could have Jeff train me personally but I'm not rich !!! Great vids as always Jeff.
Overtrained here!! I know, I know. I am ADDICTED!!! I am ADDICTED to exercising! What a great feeling! Thanks, man. You are such a great teacher. I feel your love for this
I am 20 and i have started working on my body for the last 6-7 months. Jeff you have helped me a lot and still help me to this day to understand the basics and approach training in a healthy and smart way. Thanks to you and your team mate. Cheers
I am by no means even semi-knowledgeable about the issues this gentleman addresses, but as far as my impression of him with regard to his sincerity, he strikes me as a very honest, candid and sincere individual. I of course realize he is selling something but you can sell with integrity or without; I get the impression this man has chosen the high road of sales and to the extent that is the case, I commend him for his decision.
Spot on. Jeff is the real deal.
Gary Taylor You're Hired
“The things you fear the most are that would build you the most”
That got me
Most people fear public speaking and death the most...
This is why I love this guy... Jeff is a seriously honest man. Good advices.
I love you man!!! I think your chanel is bestest on youtube! No bullshit, a lot of knowlage, short, nice speech!
Thank you man for your big hard work! Im telling this beeing a pro sportsman, master of sports in powerlifting and beeing in this industry more than 9 years! Im deffinitely recommend your chanel for my friends! Thank you man! Greetings from Ukraine!!!
This is the best fitness channel on UA-cam, hands down.
Me: Is lazy, trains once a week, wondering why I’m not building muscles.
Watches this video: First tip, don’t over train
Me: Phew thank fuck I’ve been overtraining
hisoka Fucks you😂😂
I overtrain. I would go at things for many hours every single day and on top of that with insomnia and depression.
Lol I feel your pain too!
I have always been overweight, no matter what I tried. I had a high of 320lb and at 265 I decided to have the sleeve done. That was July 2021, now I'm 195lb and in the gym roughly 1 hour a day. 49 years old and best shape of my life. Your videos have helped me intensely. I have no one at the gym, just me to keep me motivated, your videos are a godsend for more inspiration. Thank you from the bottom of my heart
Your videos aren't just informative but motivational too.. its like you really find a way to merge them together in a way that counts :)
Thank you ATHLEAN-X you motivated me to work out 2 years ago and it changed my life!
Basically, if the army needed to train super soldiers, they would hire Jeff
First Last He has a military routine designed for bootcamp
He should have played the role of Captain America
+i'm a bitch, but where can I get the link to that Im looking to join the army
+HiiiPower Donut where can I get the link ?
HiiiPower Donut AthleanX.com They'll ask you a couple questions,including if you plan to join the military;say yes and they'll recommend you that specific routine.It's the cheapest one too.Good luck with your training
Cleaning up my diet was the best decision I ever made for myself in my entire life. Gives you so much more confidence in the gym
Number one don't over train
Ha! I got that one under control!!
Number two dont under train
Oh....
Same lol, somethimes i rest 3 min between sets, and its lightweight
@@hype5058 I'm glad that I'm not the only one
Lol gottem
sometimes i rest three months between sets..
Damn guys. Damn. Go at it and be a fucking animal when you enter there. Act like it's your last chance every time. No, I'm not a meathead Chad. I just lifted for sports, and got pretty big, but I did sweat like a fucking pig and work until I felt like death every time. Don't overdo it, but, that is the kind of mindset you need though
I've been watching you for a few years and have gotten a lot of results, but sometimes you need a reminder to stay on track. Thank you for these Awesome videos 👌
After watching this video I had the hardest workout I’ve ever had in my entire life. thanks Jeff
I'll be 64 this month I wish you were around when I was Younger You really do have something for everybody Hard work correctly done is it own reward.
Almost 3k thumbdowns by trainers who depend on slow gains for that eternal cash flow.
There is a difference between a Coach and an Instructor! Jeff is a true Coach!! Thank you!
I wish Jeff could just visit me for a week and see what I do then tell me how to improve
Im pretty sure you can figure it out yourself if you pay attention to your training flaws closely.
He's telling you in each video what to fix. Pay attention to what he says, watch yourself as you exercise and adjust accordingly.
If all his thousands of subscribers keep wishing this nothing is gonna happen u can train by watching videos too
Pay him to be your trainer.
Same
Honestly your vids are the only thing I can trust. I appreciate the no BS approach and all of your advice is extremely solid. No wonder you’re past 9 million subs. Keep the vids coming!!
Stumbling upon your videos may have been the best stumble I’ve ever taken. Looking forward to soaking everything you have to offer 👍
Jeff that's not thin you looked alright even back then.
+afz3003 your body dysmorphia has yet to kick in
+codenameGIZM0 what's that does everyone get it. using my background knowledge body dismorphia is when a body is irregularly shaped
+Manuel Ordaz oh ok
true
+Reyese 13 howdy mate, that sounds like a good idea, and in the spirit of sharing plans maybe you'll like mine
monday-chest and tri-s
tuesday-bi-s and back
wed-cardio
thurs-quads and calves
Friday-hams and glutes
muscle groups like shoulders get secondary work and abs i hit everyday but actually build wed. with cardio
Hey Jeff. I just wanted to sincerely Thank you for all the great content that you make available for free and sharing your years of experience and hard work with everyone. I have been watching your videos and using your valuable tips and have seen real positive gains.
forever great full,
from Kuwait
Spoken like a true therapist! I’ve been a practicing PTA now for 24 years and understand you can’t do anything for anyone except educate them, that being said I’m not the smartest in the gym working out it seems like after watching your video. I’m 58 yo with a TKA and heart disease who feels like time is running out and have recently tried to make a example for my patients, I work LTC . So I have been spending a lot of time in the gym lately as I was 325# and now down to 270 # but spend 1.5 to 2 hours in the gym three to four days in a week, sometimes more. I spent the first few months just working on core and cardio but have now included legs, back, chest and arms. The work is just that work, not afraid! So I’m in I haven’t been eating great but better than I used to but periods of no food because of time and lack of appetite. I appreciate your candor and willingness to help others in this crazy ass world. I’m subscribed and following and looking forward to more! Steve
Jeff for President 2020
Big facts
as a left leaning person I agree with him taking out the extreme left
@@3drenderedbananahd lol you sound like a salty bitch
Mykle Milla make America swole again
3drenderedbananaHD shut up nerd
This is world class motivation!! Hands down the best in his class on YT!!
I used to overtrain all the time because my friends used to stay until they were drained out. I've been killing my workouts in about 1 hour more or less and I'm seeing more results
wtf and I really started gaining strenght and muscles when I started raising my workouts from 1h to 2h oO
3 months in and 2-3 pounds of muscles (natty, doing it since 7 years and 200pounds)
guess everyone is different :/ youre lucky
PoppinCheese I'm the same way I gotta be in that bitch forever
John Neino your talking about the gym right
my little brother does arm days till he cant lift anymore, and reduces weight as he does more reps, my arms are bigger at 3 sets of 8 of dumbbells suitable for me :P
Amen brother! 3 sets of 8 or so is much better than endless sets of 'burning' out the muscle. i made that mistake many years ago. keep it up!
One of my favorite Jeff's video, right here. Really on point on everything that matters, with a provocative, funny attitude.
"People will do power lifts and do them for high reps"
- 60% of folks at Planet Fitness
they don't even got a bench press, it's super frustrating
@@andrewhale4101 The one you go to may not have one. My PF has everything I need.
Lol @ people who does power clean for 20 reps.
Funny thing is, if you doing something for reps, it's not powerlifting. You need to add weight if you can rep it. It's like telling Brian Shaw or Eddie to deadlift 300 lbs. And when they do it 50 times and get no workout, you say they are powerlifting. Yea no 😂
My favorite quote that pushes me everyday is “Suffer now and live the rest of your life a champion”
We clearly have different definitions of painfully thin
You know what I mean
😂
"painfully thin" Jeff here makes me at my skinniest like like Christian Bale in The Machineist.
From 56.7kg to 65.5kg in 3 months
Just found this guy about a week ago. He's so awesome, and gives such helpful advice. And he certainly knows his stuff.
just by saying " we all start somewhere, we all start at the bottom" is actualy a good thought when you are relative new to training. very good motivation, so keep thouse wourds in minde!
There are no shortcuts indeed. Thanks, Jeff.
Jeff appreciate your coaching and information, it has changed my workouts so much over the last year. Thanks for continuing to put out such great videos 👍😁
Took me years to figure out I've trained poorly my whole life. Athlean X has awesome advice, Jeff Nippard is another. Very easy to fall into that number trap. "Okay I did 3 sets of curls at 8, 3 sets of kickbacks at 8... etc etc." Yeah, but did it CHALLENGE you?? Did you go almost to failure? Etc. Your muscle doesn't care about the number, or the sets.
if thats painfully skinny to you than i am dead cos im a lot skinnier than old you
same thing here .... 186cm 60kg :(
darkki94 185 and 64kg bro ahaha its a hard life
Jerry Landström any tips . I just started and believing in this one I will keep trying till I die. Please give some tips for beginner . Ur story like mine.
+darkki94 If it makes you feel better, I'm only 160cm and 54kg, after about 3 months of working out lol
165cm 58 kg :D
I'm guilty of avoiding ab routines 😣..you got me Jeff
U r not alone .. same condition here
Training abs is the best wym
"Painfully skinny"? What? You were way bigger than i am right now
Right
Coach I have been learning from you for a few years now. You helped me a lot. But this video is one of the most important ones you ever made.
"I can't lift the weights for you" nailed it!
He is right. I train for 1 hour intensely with good form. Use good form, take 30 second breaks every 3-4 exercises. It makes you more conditioned cardio wise/endurance wise.
Same thing i have been doing n still going...
30 second breaks between reps or exercises?🤔 I’m trying to figure out a good rest period between reps. How short is too short?
@@andreaw7787 What I recommend is doing three different exercises for example: Shoulders 10 reps, Biceps 10 reps, then Triceps 10 reps. Take a 30-45 second break. Hit it again. After 2 of the same moves each, move on to a different type of shoulder/bicep/tricep exercises. Repeat then repeat 👍
Magnetic Lifestyle I only do shoulders on their own day. Sometimes I hit a little bit of shoulders on leg day. Or shoulders with traps. I found that I see more results this way. I tried doing shoulders incorporated with bicep/back day, doesn’t work for me. But you’re absolutely right with the routines. That’s what I do.
Hello, im 5’4, 115, and i wanna build some muscle, more into getting ripped. Im 15, do you have any tips for me?