Trying my best to say this right and respectful. If you are in the "very heavy range" of unhealthy weight, know that all of us are more often than not rooting for you 1,000%. It can be understood that it's a very different level of self consciousness about being in a gym when trying to become healthier. But believe me when I say that no matter the exercise you do for the day we are cheering you on. Especially when we see you often and repeatedly. Basically no matter what you think of yourself we are really hoping you succeed. Really hope I said that well.
Couldnt say it anymore better. Whenever I see people in that situation I am rooting for them, and thus they inspire me more. I and I'm sure a lot of other people in this comment section at one point were that overweight or fraile individual.
10000000000% this. Seeing people crush it and improve is the best inspiration for me to keep working hard. We WANT YOU TO WIN. Just be regular and give it your best.
Yes this. These two dudes from work saw me struggling with my weight/strength/self-esteem and basically peer pressured me into lifting with them. They got me started on my journey and for that I’ll always be grateful. The gym is a place for us all to build each other up as we build ourselves.
This is so true, and well said. I’m what you’d call an intermediate lifter, been going to gyms on and off for 30 years. Everything I have ver seen and heard at any gym agrees with this 100%.
One thing I've learnt is that no one really cares what you look like when you're in the gym. It's nerve-wracking at first but then you realise no matter what size you are, the only thing that matters is the fact that you made it to the gym. Don't be afraid to get out of your comfort zone
You will never be the biggest, or the strongest lifter. Probably not even in your gym. But you can choose to be the hardest worker in the room every time you go in
That’s a lie. People look, people see other people doing weird movements. People look at others physiques and admire them. People just like to convince themselves nobody is watching, but through confidence you’ll see it doesn’t matter. But to claim nobody judges, in a place consumed with aesthetics and health, is absurd.
@@BadMannerKorea - Truth, man. People do care, they do pay attention to who’s around them and what/how they’re doing something. Big muscle guys are less likely to get their workout interrupted unlike skinnier/smaller guys at the gym. If you’ve unknowingly stepped into someone’s workout area while they’ve momentarily walked away, someone larger and strong is more likely to get a pass and continue exercising when that other person returns. Look at what most women do at the gym - they put over-ear headphones on because they don’t want to be interrupted by some jacka** who’s attracted to what they look like or are wearing. The real trick is that after you’ve established your workout routine, the thought of people potentially looking at you will be background noise. You’ll be so invested in what you’re doing that MOST of the time, it won’t bother you.
I agree with all of them. Some more. - Use equipment efficiently, and don’t rest on equipment that you are not using. - Allow others to work in if not too inconvenient. - Ask to work in, don’t just step in. - Don’t monopolize multiple pieces of equipment if the gym is busy. - if you are sweaty and nasty, wipe down the equipment after use. - Put plates and attachments away after use - Put plates with other matching plates (most should have learned this on Sesame Street)
Right, but i'm agaist the first one since we are in a pandemic covid situation, so I say, just leave the equipament when done, abd don't forget to clean it
I would also like to add just 1 more: When you take weights on and off, take a stance slightly wider than shoulder width, juuuust in case it drops accidentally. (I dropped a 45lb plate on my foot helping my friend unload his bar for bench...when the weight hit, I felt the arch of my foot bottom out in my shoe under the weight)
me: been a member of a gym for almost 10 years alan: this video is intended for someone who has never been to a gym me: still watches because Alan makes great videos
I think this is a great video for anyone, regardless if they are just starting or seasoned. Some times we forget the basics and a little reminder is good. Personally, I really appreciated 9 and 10.
I can't believe it needs to be said, but put the weights back where you found them. Don't put the 30 lb dumbbells in the spot for 90s because it's closer. Don't put big plates on a weight tree on top of much smaller plates. As when going out in nature, leave it looking better than you found it. The animals will appreciate it.
@Jack Bean bro, if someone is watching this to join their first gym, they definitely aren't committed enough to invest in turning their entire garage into a home gym.
@@davebrown4841 Depends whether you consider a squat rack, a bench and a barbell a "gym". I mean you can train there, sure, but calling that a gym is a stretch. A half decent gym costs money and space that the vast majority of people can't afford. Whenever you feel like you need to ask the question "why doesn't everybody have a home gym?" the answer is always because they don't have 500 empty square feet in their house and five grand for a decent bit of kit and faced with training exclusively with a barbell, an adjustable bench, a squat rack and whatever mismatched plates you could find on craigslist, most people would much rather pay the membership and train in a commercial gym.
I love the gym and love lifting but still struggle with comparing myself to others. I always tell myself not to but sometimes that's easier said then done. I wont stop trying to work on it though! Love your videos and keep it up!
I did the same in the past. What helped me was to realize everyone who lifts heavier than me once lifted as much as I do. Maybe they started lifting before, maybe they train more often, or more efficiently than I do. It's like what the narrator in that old "Wear Sunscreen" video says, 'Don't waste your time on jealousy, sometimes you are ahead, sometimes you are behind. The race is long, and in the end, it's only with yourself.'
I had the same problem until I talked to the people that i was comparing myself too. It made me feel better and once I became friends with them they would randomly compliment me. It's now one of the reasons i go.
My no. 1 tip is, if you don't know how something works at the gym (or in life generally) just ask for the information! It'll save you so much time and anxiety, and you'll enjoy your workout much more vs trying to figure it out on your own, feeling stuck and embarassed for an hour, and then leaving discouraged. This also helps you break the ice, so you'll begin to recognise people and feel like you belong there.
Awesome video. As I was shown a long time ago, “plates in” help keep all the weights flush when one adds smaller standard weights such as a 25lb plate to a 45lb plate and secure it with a collar. This reduces plate rattle or slop. It doesn’t matter when using olympic plates that are the same diameter. Also, I was taught to never give advice to someone who doesn’t ask for it. When I was 18, I was doing reverse grip bench at a gym and a know-it-all approached me and told me I was “benching wrong”. Luckily, an older and much bigger member than both of us told him what I was doing and to leave me alone. That older member turned back to me and simply said, “keep it up” with a thumbs up. That simple gesture had such a strong impact. It removed a lot of my reservation to going into that gym. Lastly, if you are just starting, nobody cares how much weight you are lifting. EVERYONE started somewhere and most of the time, it was a light weight. Use good form, stay consistent, and just lift.
Another tip for spotting: IMO the spotter's grip width should be the opposite of the lifter's grip width. If the lifter is using a neutral or wide grip, which is typical, the spotter's grip should be narrow. If the lifter's grip is narrow, the spotter's grip should be wide.
This is very very very true! First 4-6 weeks are crucial, everything after that will be damn joy and you will be happy to go to the gym. I became addicted after id say 4-5 weeks. Cant even imagine my week without going, even canceled some job interviews because it would have messed up my gym schedule lol
10:16 Another thing i wish i had known is when people say "i can lift two plates" that almost always means 2 plates on one side. I once said "I want to bench 4 plates" which would be 405 when I was just inching in on 225. The older trainee gave me a weird look and I felt like an idiot
Id suggest learning the numerical amount. 135, 2 45s + bar. 225, 4 45s + bar. 315, 405, and so on. Im old school i look and just know at this point. Ive seen people have 1 45lb plate on one side, and 2 45lbs on the other. You may get injured doing this.
Reminds me of when I learned of all the nicknames people have for weights. My mentor would talk about plates like they're currency. 5 = nickel, 10 = dime, 25 = quarter, 100 = a buck. The only exception was that 45's were just "plates."
Been training regularly for about 5 years now, still learning new stuff and changing my training accordingly. Don’t be shy about speaking to people at the gym, a lot of them are cool people and are likely just as nervous/insecure about being there as you are. Made a few friends at the gym and it really does make going there a much nicer experience.
My biggest pet peave for gym etiquette that goes along with proper squat rack use is proper equipment use in general. I can't count how many times I've needed a bench for something and someone is using it as a their personal table. Keys, phone, wallet, pre-workout bottle, and towel all laid out on a bench while they're standing next to it for an exercise. This goes for either a barbell bench press or a free-standing bench for use with dumbbell bench or other such exercises.
My gym got these fancy tires that you can flip, drag and push and the gym's trainers keep using them for sitting, stepping (when they have benches for that), phone rests, etc..
I absolutely love your new approach to life Alan. You look healthy and in great shape. The supplement tip is really good for all fitness folk and the little skits you make are hilarious. Keep it up!!💪🏻💪🏻💪🏻
This! 8/10, gym staff are more than happy to take a few minutes to give you some coaching. The remaining two times it's because they're in a hurry to set up a group session or something.
I cant watch someone talk about how to properly load plates onto a bar without thinking about Mark Rippetoe's video about the subject. If you haven't seen it, I would suggest everyone watch it. Absolutely hysterical.
one of my biggest pet peeves is when a person asks to work in with me when I’m doing a compound lift (squat, deadlift, bench). If I’m on a machine, that’s no big deal because it’s a lot easier to switch back and fourth. But when I’m doing one of the big lifts, I don’t want to be disturbed or interrupted, or having to switch plates back and forth in between sets. And in a way, I find it to be a little bit self centered. Like I’ll wait patiently as long as I need so I can have my own squatrack or bench, just for someone to come interrupt my routine so he can get his workout in. If I had to wait my turn, what makes you so special? It’s one thing to be offered, but to ask is sorta like asking to take a bite of someone else’s food. And yes, I’m well aware that benches and squatracks are the most popular gym equipment. That exactly why I patiently wait my turn. Idk, maybe I’m just an asshole lol
I had that happen to me a couple of months ago. I waited a good 15 minutes for a rack to become open. And when I finally got one, someone came up and ask me how many sets i had left.
Completely depends on the vibe of your gym. In most commercial gyms, noone knows anyone else and everyone is usually very possessive about the equipment they're currently using. Where I train, in a small specialized PL and WL gym, most people know everyone else and being 3-4 to a bench press or squat rack isn't that uncommon. I personally think you're not being an asshole but maybe being a bit too sensitive if just being asked sets you off, you can just say no.
@@stefanthyberg4866 I’m just a little particular about my compound lifts. I definitely don’t mind a spot every now and then. But I’m at my peak of focus and concentration when I BP, squat or DL. I really just don’t prefer having someone linger around or to sit around and chat in between sets. Machines are different story tho
I’ve recently started going back to the gym after 10 years of being a couch potato 🛋 🥔. I was very self conscious my first couple of days until a couple of gym veterans came up to me after I did a few sets of 75lb barbell incline and said “that’s money! Keep at it!”. They made me feel great! I was watching them do the same lift with 225lb and feeling dumb doing my little 75lb. But all that really matters is that I’m in the gym and moving the weight with correct form. Nobody is judging you. Just get in there and get to work! Also, I’m on my 3rd week of going to the gym 4-5 days a week and eating clean (protein, water, and vegetables only) I feel amazing! Yeah I’m sore but I literally can’t wait to go back to the gym now. Thank you for these videos. They are a huge help!
excellent list. That walking in front of people when they're trying to lift heavy is a big one. I have to close my eyes otherwise I get distracted... Adding: - Re-rack the dumbbells in the correct place . Always re-rack the equipment you use. The gym is not treasure hunting territory.... - wipe down the bench and dumbbells/barbells - esp if you're sweaty.
I saw people using dump bells right in front of the dump bell rack many times. Wish they could watch this video and learn the etiquette. Love the content! 👍👍
To expound on what you said about body composition, don't focus on the scale. Rather, focus on strength and body fat composition. The scale may go up if you gain muscle which is good news in the long run.
Been in the game for 12 yrs and learned something new. Like most comments, that one extra tidbit of advice: the gym isn't a pickup scene or area to spit game; also - don't gawk unnecessarily (or get caught 😉)
Plates facing in will SLIGHTLY shift the center of mass of the plates to the outside of the bar, giving SLIGHTLY more flex to the bar when deadlifting. Not a big deal either way, but it is an effect of loading the plates in one direction.
Really would depend on the plate. A rogue deepdish plate might be shifting 10 kilo weight out by 20mm but I doubt it would impact the bar even at 700+ lbs. The tolerances of the opening are small enough that enough surface area is contacting the sleeve to distribute the weight across the contact. When using calibrated plates it's a complete nonfactor. Maybe 2-3 kilo moved out from center by 1-3mm? Not enough to impact a fully loaded bar. Using a 27mm deadlift bar I only achieve a small amount of bend/whip with 500 lbs on the bar. Even "cheating" with bumpers as my 2 inner 45's and iron for the last 3 45s the bar movement is basically identical to using a 28.5mm power bar loaded with 5 iron plates.
the thing at 10.00 with loading the plates is 100% accurate. Within the IPF it's still a rule that first plate should be facing inwards. And it's 100% because of sponsorships and their logo beeing shown.
For the longest time I didn't know I was supposed to count the bar... I was happy when I discovered I should be, turns out I was benching 100kg instead of 80! (And wondering why I wasn't making much progress at 76kg bodyweight)
Great video. It's surprising how many of my coworkers don't go to the gym just because they are afraid of looking silly. I would have added something like 'don't stare at other people' and 'have a shower and fresh clothes every day'.
Good thing that the "how to spot someone" part was included here, i have never really thought about that stuff. But now i am ready in case anyone ever wants to ask the smallest person there to spot them
Slight point on the "Use squat-racks for squats" (and over-head presses). My current and last gym used squat cages, and almost no other pull-up / chin-up bars other than those. I tried to minimize the impact of using the cages for pull-up work... but there were just few options. The cable-crossover area did have those built-in pull-up handgrips, but those machines were often occupied due to the versatility of the cables. - That said, it just doesn't take that much time to crank out 15 pull-ups, then later another 13, then 10, then finally 11 (how'd I do more on this set??) then 8 ... or four sets of max.
Wise words and great advice Alan. After having double shoulder reconstructions I struggle with overhead weight exercises but have the scars to tell the story as to why I struggle but remain self-conscious of my 'lack' of lifting ability. That being said I still can see myself transforming after a couple of months (being dedicated in training & somewhat diet) and now noticing improvements with managing weights (bodyweight included) that previously were an issue to handle. Doubt my back will ever agree to doing high-bar squats though.....
Weird, so I was trained back in 2010 by an old school powerlifting champ and he always told me to put my first deep dish in and the rest out. Said it helped with plate slop since the first two plates sandwich themselves together against the sleeve collar. I’ve been ruined though since this is the way I was taught and I can’t stop doing it ever since. I don’t push it on others though, I recognize my weirdness. I need help.
At the end of the day its still weighs the same no matter which way its on the bar, so who cares. My OCD however says the must at lease match from left to right, lol
I love the no stupid questions approach of this video. I feel like a lot of new lifters really like a sense of orientation before entering a new environment. The only think i would add is RACK YOUR FLIPPIN WEIGHTS BROS! Signed...the old lady who always seems to have to do it for you
As someone who has lifted for years, these tips are fantastic. Wish I knew all of these going in so I didn't feel like a deer in the headlights. This guy knows his stuff
Yeah my local gym has one power rack. It’s got a built in deadlift/oly lifting platform too. So it’s where I spend most of my time. No safeties on the one bench press either, so yeah I’m guilty of benching in the rack. Everything else is machines. It’s not ideal but 24/7 access so I train where possible outside normal business hours.
Please make sure your spotter knows what they’re doing, for the love of god. My brother decided yanking the bar up and letting go was the best lift off when I was maxing and I damn near killed myself cause he pulled me with the bar
Just to piggyback off what Thrall said here about the plates facing in or out thing. When you put the plates back on the storage pins: 45s that are very low to the ground, on horizontal pegs- numbers out. You can grab the lip of the plate and it will come off the peg a lot easier. If you put them on facing in, you have to get lower and grab the edge of the plate and scoot it back or if it's low enough use your toe to push up on the bottom so it's easy to scoot the top back to grab the lip. Every other plate that is under 45lb/20kg, just do whatever. It's all good bro, just make sure it's organized. Nobody really uses 35s much anyway and those are often higher up where you don't have to bend over to finaggle them off the peg a bit. 100lb plates. If you use them, don't put them back on a peg on top of a 45. This isn't Kmart where it's acceptable to just put things back wherever is convenient. Stop it. You're an adult. Keep things organized like one so people don't have to walk halfway across the gym because you buried the 45s on the hack squat pegs under 200lb each side and haha no I don't work in a semi truck shop, I have no intention of moving a bunch of 100lb circles right now, I'm just trying to train calves without taking up a squat rack and you're mental if you think I'm just gonna stand there with 315 in my hands and do calf raises. Stop burying the 45s. Jesus. And a pretty important thing our dude here missed. Wipe down sweaty equipment. For the love of god, if I can find out the size and shape of your genitals from the sweat you leave on a bench, that's not okay and everyone wants to throw a cinderblock at you when you're not looking. Bring a towel or something. Wear soccer socks and rub your shin across the bench to mop it up. Something. Nobody without a mental deficiency or a really obscure fetish wants to exercise in a puddle of a stranger's pheromones and dead skin cells.
As I've been mostly to European powerlifting gyms, there's two things I have to add: First, the plate face direction; we don't always have colored plates, that's why you put the first one inside, to give the spotter and everyone watching a number to estimate the weight used. Second, spotters are there for exactly spotting, intervening if and only if you fail. Please let the spotted athlete try their best and don't ruin their PRs!
Always use safeties. Ive been squatting for 4 years and a couple of weeks ago randomly half fainted on a warm up set due to lack of sleep, humidity, stood up too quick after resting between sets etc. Saw stars and fell forward with zero control. Would have been super bad if not for the safeties in place
The gym walk through was a really good tip that I didn’t really think about before, also for plate direction the competition plates at my gyms and little magnets so it’s best to alternate the direction of the plates
Back in the 70's when I first entered a gym. The old Greek man who owned the gym trained me. The first thing he would do with me every session was to take me over to a mirror, point at me in the mirror, and in his greek accent say, "The only guy in this gym you need to better than, it that guy right there."
I must admit, Alan, this video imo should become viral and should be viewed by as many people as possible. These are advices I would have strongly benifited way back when I first entered a gym. And I, honestly, feel a lot of beginners would hugely benefit from it as well. Well done for making such a highly useful video! P.S. The thing I feel is missing is putting weights and equipment back as a lot of people do not understand why they need to do so.
Lifters generally respect you for being in the gym and trying your best. If you keep at it and they see you making accomplishments they will warm up to you and that's how gym bros are born. Great video. Not too many people get that basic and explain all newbie aspects.
People may benefit from timing the rest breaks in between sets. Limiting your rest breaks with a stopwatch was a game changer in workouts for me. No more waiting till im ready. 30 seconds for a high rep set, 2 min for a low rep set. I suggest for anyone who is just on their phone, scrolling on apps, waiting for themselves to feel ready.
This could be taught in a classroom honestly. At my school there is a gym class taught by a “trainer” and the entire class get in the way of some people in the gym. That’s not their fault, but I do blame the “trainer” teaching them bad habits, so thank you Alan for spreading out good habits and tips for new comers
ah bro, just the first few minutes 'have a plan' - I'm going to do that because I'm 100% the person who will just float around, feel awkward, then leave. Great video!
Thank you so much for the reminder to not compare myself to others. It is such a bad habit we all struggle with, some more than others. I also needed to hear celebrate the small wins. A win is a win no matter the size and right now my wins are small, but im still winning. Thank you for your time and content.
I lift in my garage too but my squat rack doesn’t have safety bars. I’ve actually built my personality around squatting without safety bars lol when the weight of life pins you down, figure it out or get crushed.
First plate in, rest out is standard in IPF competitions and a lot of people do it that way normally as well if they're sometimes volunteering as plate loaders at competitions.
Jest do your best, make a goal and never quit ... Allen this was one on your best videos .. I will share this .. "It's not the destination ,but the journey that keeps me coming back to the guy."
Other point for plates facing in. If you rack, e.g., 185 with plates facing in, the 25 is better supported by the back of the 45 so it will wobble less.
11:30 i only want to said that suplements can help ONLY if youre well informed. Im currently using just creatine since 4 months although i train since i was 15, i only started using it because i feel it was safe enough and understand the beneficts of its use. Absolutly agree that isn't necesary at all, the best thing to do is just start an learn along the way (nutrition, suplements, training, etc). Good video, thank you
It might be worth the call-out. If you're joining or visiting a gym (any gym) for the firs time, NOT KNOWING a thing is 100% ok. ALL gym-goer's did what you're doing. Asking questions, or admitting "Uh, wut?", once in a while is 100% ok. 9 times out of 10 (you never win with everyone) it'll end up endearing you folks in the gym. Plus you might accidentally make a new friend!
Idk if I agree with not taking plates off a rack somebody is using. If you're taking ages and getting close to the bar and shit then fair enough, but I have no issue with people quickly dipping in/out if their rack doesn't have the plates they need. Imo it really depends on how respectful the person is and shouldn't be a hard rule. The worst thing for me is people who don't unrack bars after they're done. It's kind of annoying to take them off but worse is not knowing if somebody is using something or not. You think somebody is using it then you keep watching as you do other things and nobody ever comes
I think he meant to not be fumbling with the plates to grab one while the person using the rack is in the middle of their set. Otherwise I agree with you
Some people prefer plates facing in cause: the plate's flat side is the heavy side, so the weight will be further away from where you are lifting. This creates more stability and more bar bend. Minor of course, but it's the thought.
I was really self conscious when I started going to the gym, but a friend of mine said something that stuck with me. "No one here is paying any attention to you. And if they are, they don't pay your bills, so their opinion doesn't matter."
If you are going to tie up a machine/bench/equipment - USE IT, and get done so someone else can use it. Don't sit on a piece of equipment and play on your phone (or talk to someone else nearby) . Changing a song or replying to a text real quick is one thing, but the other day I was waiting for a guy to finish up on the lat pull down and he was literally diddling his phone for 10 minutes while seated on the machine. Another guy sat there and literally had a 20 minute conversation to another gym goer while sitting on a machine.
I usually rest 3 minutes between sets (which is longer than 90% of people in my gym), and sometimes I get people that wait on me because they want to use the equipment and I always ask them if they want to work in. Sometimes they say no, because they want the equipment all for themselves, and you can see that they get frustrated because of the long time between sets. Moral of the story: if you dont want to work in, don't blame someone else for their rest time (even if they're on the phone while resting)
Good information. I mentally compare myself to an older lady who always has more weight on her barbell. It's something i try to look at more for inspiration. You are right though i need to focus more on my personal goals. And i like the tip about the lip. Supplements i am trying to focus on nutrtion, but there are so many voices to the contrary.
I've been a member of a gym for a long time but I just wanted to hear what Alan had to say. I'm glad I did. I will be showing this to friends considering gym memberships.
Definitely do ask "Do you want a little bit of help or a full weight off?" when spotting the bench press. I was asked to spot once, and was just used to "If the bar goes down in the ascent, then I pull all the weight off the lifter", so when I did exactly that a dude almost dropped the bar out of confusion. He wasn't rude about it or anything, very polite in fact, but was honestly very surprised and a bit pissed at me.
I just joined a gym for the first time in my life. Your gym looks awesome, never thought I'd see Death and Amon Amarth posters on a gym wall. Here in Europe, gyms are very surgical and, unfortunately, filled with a bunch of jocks.
I'd say before joining a gym it's important to know what you look for. The ideal gym we often see on UA-cam channels doesn't necceserily represent the common gyms. The ordinary gyms often do not have the financial means to facilitate all sorts of gym equipment. Ive seen some powerlifting gyms that barely have any cardio equipment and seen plenty of gyms that lack free weights. Actively search for a gym that provides in your needs. Also the quality of the gym equipment can vary alot, so make sure to try out all the equipment before committing to a membership. Last but not least it's important to check what kind of people go to the gym and wether you can see yourself fit in the community. Once you made a gym your home, there's a good chance you're gonna stay there because of the community, so you better pick a gym that you actually like. It is often free (or a small 1 time fee) to enter a gym, so just visit a couple of gyms before committing to a membership.
This video is awesome. Also MAD props for telling people they don't need supplements. The majority of people get plenty of protein from their diet as is, and unless you are really trying to grind out the peak (and for some reason haven't done any work to optimize your diet) you probably don't need much if any supplements.
Man I'm not new to gyms but I learned new things from the video - thanks! I get that some people are not the sporty type but the tips about interfering when someone is lifting are such common sense that it anoys me they need to be said.
I volunteered at a USPA meet before (actually they did pay cash for help) a few years back. They wanted first plate in and rest out so that the weight can be read more easily by weight-checkers and so that plates can be loaded on more easily and uniformly through a flight of lifters.
One thing I wish I knew before I went to the gym was record everything. Too often I would go train especially in a hypertrophic period and would used the same weight as my first yet just thinking ‘I think this is where I was last week’ wasting sets left right and centre. But with it written down somewhere I have a visual reference of where I was the previous time and can then have a better progressive overload sets the following week.
Big one, i personally use an app. It's called Fit Notes, it's a good way to keep a record of your workouts, the weight, sets and reps you used per exercise, and so on. Also it's great to look back at the calendar and see how many days i trained in a month aha.
another thing, if you re a beginner and wanna do chest do dumbell press instead of using a barbell if you re alone because if you cant do anymore you can just put them down or on the worst case drop the weights on your sides with a lower risk of injury
That last one... The gym is a perfect tangible example for people to prove the concept that very small incremental improvements made over an extended period of time can lead to drastically improved results. And when people see this happen to themselves in the gym they can apply it to other aspects of their life. Their relationships, careers, mental health, etc... Another reason the gym is amazing.
Dude this is so true. Getting into fitness totally changes your perspective... the days of impatience are over as you learn to appreciate the process of making progress in things.
Trying my best to say this right and respectful.
If you are in the "very heavy range" of unhealthy weight, know that all of us are more often than not rooting for you 1,000%. It can be understood that it's a very different level of self consciousness about being in a gym when trying to become healthier. But believe me when I say that no matter the exercise you do for the day we are cheering you on. Especially when we see you often and repeatedly.
Basically no matter what you think of yourself we are really hoping you succeed.
Really hope I said that well.
Couldnt say it anymore better. Whenever I see people in that situation I am rooting for them, and thus they inspire me more. I and I'm sure a lot of other people in this comment section at one point were that overweight or fraile individual.
10000000000% this. Seeing people crush it and improve is the best inspiration for me to keep working hard. We WANT YOU TO WIN. Just be regular and give it your best.
Fuck yes. EXACTLY this! It kills me when i start seeing people inevitably drop off in February
Yes this. These two dudes from work saw me struggling with my weight/strength/self-esteem and basically peer pressured me into lifting with them. They got me started on my journey and for that I’ll always be grateful. The gym is a place for us all to build each other up as we build ourselves.
This is so true, and well said. I’m what you’d call an intermediate lifter, been going to gyms on and off for 30 years. Everything I have ver seen and heard at any gym agrees with this 100%.
One thing I've learnt is that no one really cares what you look like when you're in the gym. It's nerve-wracking at first but then you realise no matter what size you are, the only thing that matters is the fact that you made it to the gym. Don't be afraid to get out of your comfort zone
There is always someone fatter/skinnier/weaker than you at any commercial gym, so there's kind of no point in caring.
You will never be the biggest, or the strongest lifter. Probably not even in your gym. But you can choose to be the hardest worker in the room every time you go in
That’s a lie. People look, people see other people doing weird movements. People look at others physiques and admire them. People just like to convince themselves nobody is watching, but through confidence you’ll see it doesn’t matter. But to claim nobody judges, in a place consumed with aesthetics and health, is absurd.
@@BadMannerKorea - Truth, man. People do care, they do pay attention to who’s around them and what/how they’re doing something. Big muscle guys are less likely to get their workout interrupted unlike skinnier/smaller guys at the gym. If you’ve unknowingly stepped into someone’s workout area while they’ve momentarily walked away, someone larger and strong is more likely to get a pass and continue exercising when that other person returns. Look at what most women do at the gym - they put over-ear headphones on because they don’t want to be interrupted by some jacka** who’s attracted to what they look like or are wearing. The real trick is that after you’ve established your workout routine, the thought of people potentially looking at you will be background noise. You’ll be so invested in what you’re doing that MOST of the time, it won’t bother you.
AMEN. GET IT LADDS
I agree with all of them. Some more.
- Use equipment efficiently, and don’t rest on equipment that you are not using.
- Allow others to work in if not too inconvenient.
- Ask to work in, don’t just step in.
- Don’t monopolize multiple pieces of equipment if the gym is busy.
- if you are sweaty and nasty, wipe down the equipment after use.
- Put plates and attachments away after use
- Put plates with other matching plates (most should have learned this on Sesame Street)
Right, but i'm agaist the first one since we are in a pandemic covid situation, so
I say, just leave the equipament when done, abd don't forget to clean it
I would also like to add just 1 more: When you take weights on and off, take a stance slightly wider than shoulder width, juuuust in case it drops accidentally.
(I dropped a 45lb plate on my foot helping my friend unload his bar for bench...when the weight hit, I felt the arch of my foot bottom out in my shoe under the weight)
@@Eli-el7mr that's a fun mental image
@@Eli-el7mr ouch
@@Eli-el7mr my friend dropped a 50kg plate on his big toe and it got s m u s h e d. he had wires put in etc 😬
me: been a member of a gym for almost 10 years
alan: this video is intended for someone who has never been to a gym
me: still watches because Alan makes great videos
😅😅😅😅funny that he said that at the very beginning of the video, and yet; here we are watching to the end 🤣🤣🤣
Yup.
I think this is a great video for anyone, regardless if they are just starting or seasoned. Some times we forget the basics and a little reminder is good. Personally, I really appreciated 9 and 10.
Samesies
I have my own gym and still watched it
I can't believe it needs to be said, but put the weights back where you found them. Don't put the 30 lb dumbbells in the spot for 90s because it's closer. Don't put big plates on a weight tree on top of much smaller plates.
As when going out in nature, leave it looking better than you found it. The animals will appreciate it.
@Jack Bean bro, if someone is watching this to join their first gym, they definitely aren't committed enough to invest in turning their entire garage into a home gym.
@@NotHPotter Since when does it take up a whole garage??? BRO
@Jack Bean calm down, bro
@@davebrown4841 you too
@@davebrown4841 Depends whether you consider a squat rack, a bench and a barbell a "gym".
I mean you can train there, sure, but calling that a gym is a stretch. A half decent gym costs money and space that the vast majority of people can't afford. Whenever you feel like you need to ask the question "why doesn't everybody have a home gym?" the answer is always because they don't have 500 empty square feet in their house and five grand for a decent bit of kit and faced with training exclusively with a barbell, an adjustable bench, a squat rack and whatever mismatched plates you could find on craigslist, most people would much rather pay the membership and train in a commercial gym.
I love the gym and love lifting but still struggle with comparing myself to others. I always tell myself not to but sometimes that's easier said then done. I wont stop trying to work on it though! Love your videos and keep it up!
I did the same in the past. What helped me was to realize everyone who lifts heavier than me once lifted as much as I do. Maybe they started lifting before, maybe they train more often, or more efficiently than I do.
It's like what the narrator in that old "Wear Sunscreen" video says, 'Don't waste your time on jealousy, sometimes you are ahead, sometimes you are behind. The race is long, and in the end, it's only with yourself.'
That's why I like training at home. The only one to compare myself to is my own fat but in the bathroom mirror lol
@@viniciusah I haven't heard that quote but I'm glad ypu brought it up! Thanks man!
@Vinicius Alves Hanada I haven't heard that quote but I'm glad ypu brought it up! Thanks man!
I had the same problem until I talked to the people that i was comparing myself too. It made me feel better and once I became friends with them they would randomly compliment me. It's now one of the reasons i go.
My no. 1 tip is, if you don't know how something works at the gym (or in life generally) just ask for the information! It'll save you so much time and anxiety, and you'll enjoy your workout much more vs trying to figure it out on your own, feeling stuck and embarassed for an hour, and then leaving discouraged. This also helps you break the ice, so you'll begin to recognise people and feel like you belong there.
Awesome video.
As I was shown a long time ago, “plates in” help keep all the weights flush when one adds smaller standard weights such as a 25lb plate to a 45lb plate and secure it with a collar. This reduces plate rattle or slop. It doesn’t matter when using olympic plates that are the same diameter.
Also, I was taught to never give advice to someone who doesn’t ask for it. When I was 18, I was doing reverse grip bench at a gym and a know-it-all approached me and told me I was “benching wrong”. Luckily, an older and much bigger member than both of us told him what I was doing and to leave me alone. That older member turned back to me and simply said, “keep it up” with a thumbs up. That simple gesture had such a strong impact. It removed a lot of my reservation to going into that gym.
Lastly, if you are just starting, nobody cares how much weight you are lifting. EVERYONE started somewhere and most of the time, it was a light weight. Use good form, stay consistent, and just lift.
Another tip for spotting: IMO the spotter's grip width should be the opposite of the lifter's grip width. If the lifter is using a neutral or wide grip, which is typical, the spotter's grip should be narrow. If the lifter's grip is narrow, the spotter's grip should be wide.
Yes. This is the rule used in USPA and IPF
Dude I needed that last tip. I have been having a rough time lacking motivation but I did 3 sessions this week. I AM proud of my gains.
💪💪
There will be highs and lows. But you'll see progress and those lows will make those highs higher :)
One addition: it'll become more and more enjoyable over time, so be consistent in that initial phase around 4-6 weeks
This is very very very true! First 4-6 weeks are crucial, everything after that will be damn joy and you will be happy to go to the gym. I became addicted after id say 4-5 weeks. Cant even imagine my week without going, even canceled some job interviews because it would have messed up my gym schedule lol
Even as advanced as this guy is he still takes time for simplicity and to include everyone . Good job.
10:08 Def right, Ivanko has confirmed this publicly. Great video man.
9:43
10:16 Another thing i wish i had known is when people say "i can lift two plates" that almost always means 2 plates on one side. I once said "I want to bench 4 plates" which would be 405 when I was just inching in on 225. The older trainee gave me a weird look and I felt like an idiot
Id suggest learning the numerical amount. 135, 2 45s + bar. 225, 4 45s + bar. 315, 405, and so on. Im old school i look and just know at this point.
Ive seen people have 1 45lb plate on one side, and 2 45lbs on the other. You may get injured doing this.
Reminds me of when I learned of all the nicknames people have for weights. My mentor would talk about plates like they're currency. 5 = nickel, 10 = dime, 25 = quarter, 100 = a buck. The only exception was that 45's were just "plates."
135 pound deadlift is equal to 0.
@@JayEmCraft I like to call the 45's "pizzas" lmao
@@JayEmCraft nicknames I learned working out in federal prison. That and it spoiled since everything there was Hammer Strength.
I've been lifting for years, and never knew these explicitly. There's a lot of untold norms, and I'm glad you defined them here
Been training regularly for about 5 years now, still learning new stuff and changing my training accordingly. Don’t be shy about speaking to people at the gym, a lot of them are cool people and are likely just as nervous/insecure about being there as you are. Made a few friends at the gym and it really does make going there a much nicer experience.
Alan you need to upload more dude! We love you!
My biggest pet peave for gym etiquette that goes along with proper squat rack use is proper equipment use in general. I can't count how many times I've needed a bench for something and someone is using it as a their personal table. Keys, phone, wallet, pre-workout bottle, and towel all laid out on a bench while they're standing next to it for an exercise. This goes for either a barbell bench press or a free-standing bench for use with dumbbell bench or other such exercises.
Fucking yeet that shit
Yes. Put that on the next list!
My gym got these fancy tires that you can flip, drag and push and the gym's trainers keep using them for sitting, stepping (when they have benches for that), phone rests, etc..
And people also plop themselve down in the middle of the gyms turf to stretch and stuff so it's hard to me to do drags and pushes in a straight line
I absolutely love your new approach to life Alan.
You look healthy and in great shape.
The supplement tip is really good for all fitness folk and the little skits you make are hilarious.
Keep it up!!💪🏻💪🏻💪🏻
It really is a good point. As he said Diet, Exercise, and sleep are key. Plenty of great athletes who didn't take any supplements.
Agree with all of them!
My own one, that everyone should follow:
If you don't know something, such as the correct execution of a lift
Ask for help!
This! 8/10, gym staff are more than happy to take a few minutes to give you some coaching. The remaining two times it's because they're in a hurry to set up a group session or something.
I cant watch someone talk about how to properly load plates onto a bar without thinking about Mark Rippetoe's video about the subject. If you haven't seen it, I would suggest everyone watch it. Absolutely hysterical.
one of my biggest pet peeves is when a person asks to work in with me when I’m doing a compound lift (squat, deadlift, bench). If I’m on a machine, that’s no big deal because it’s a lot easier to switch back and fourth. But when I’m doing one of the big lifts, I don’t want to be disturbed or interrupted, or having to switch plates back and forth in between sets. And in a way, I find it to be a little bit self centered. Like I’ll wait patiently as long as I need so I can have my own squatrack or bench, just for someone to come interrupt my routine so he can get his workout in. If I had to wait my turn, what makes you so special? It’s one thing to be offered, but to ask is sorta like asking to take a bite of someone else’s food. And yes, I’m well aware that benches and squatracks are the most popular gym equipment. That exactly why I patiently wait my turn. Idk, maybe I’m just an asshole lol
I had that happen to me a couple of months ago. I waited a good 15 minutes for a rack to become open. And when I finally got one, someone came up and ask me how many sets i had left.
Completely depends on the vibe of your gym. In most commercial gyms, noone knows anyone else and everyone is usually very possessive about the equipment they're currently using. Where I train, in a small specialized PL and WL gym, most people know everyone else and being 3-4 to a bench press or squat rack isn't that uncommon. I personally think you're not being an asshole but maybe being a bit too sensitive if just being asked sets you off, you can just say no.
I kinda like sharing it, especially with big strong dudes. Lifting those plates back and forth is like a little plus to my workout
@@stefanthyberg4866 I’m just a little particular about my compound lifts. I definitely don’t mind a spot every now and then. But I’m at my peak of focus and concentration when I BP, squat or DL. I really just don’t prefer having someone linger around or to sit around and chat in between sets. Machines are different story tho
I’ve recently started going back to the gym after 10 years of being a couch potato 🛋 🥔. I was very self conscious my first couple of days until a couple of gym veterans came up to me after I did a few sets of 75lb barbell incline and said “that’s money! Keep at it!”. They made me feel great! I was watching them do the same lift with 225lb and feeling dumb doing my little 75lb. But all that really matters is that I’m in the gym and moving the weight with correct form. Nobody is judging you. Just get in there and get to work! Also, I’m on my 3rd week of going to the gym 4-5 days a week and eating clean (protein, water, and vegetables only) I feel amazing! Yeah I’m sore but I literally can’t wait to go back to the gym now. Thank you for these videos. They are a huge help!
excellent list. That walking in front of people when they're trying to lift heavy is a big one. I have to close my eyes otherwise I get distracted...
Adding:
- Re-rack the dumbbells in the correct place . Always re-rack the equipment you use. The gym is not treasure hunting territory....
- wipe down the bench and dumbbells/barbells - esp if you're sweaty.
I've been training for 45 years and I still found this an interesting watch. And got more than a few chuckles too. Thanks for the great vids.
I saw people using dump bells right in front of the dump bell rack many times. Wish they could watch this video and learn the etiquette. Love the content! 👍👍
I’ve been going to the gym for a year and a half and still learned some useful things.
Ive been lifting for 38 years, the last three in my home gym. And even I found this helpful. Need to show it to my dogs.
I just always love the down to earth common sense that Alan puts forth!! Thanks a million for what you do!
To expound on what you said about body composition, don't focus on the scale. Rather, focus on strength and body fat composition. The scale may go up if you gain muscle which is good news in the long run.
Thank you for being honest about the supplement pressure from the fitness industry. Your level of integrity makes me wanna join your gym 🙏🏾👊🏾
Been in the game for 12 yrs and learned something new. Like most comments, that one extra tidbit of advice: the gym isn't a pickup scene or area to spit game; also - don't gawk unnecessarily (or get caught 😉)
Plates facing in will SLIGHTLY shift the center of mass of the plates to the outside of the bar, giving SLIGHTLY more flex to the bar when deadlifting. Not a big deal either way, but it is an effect of loading the plates in one direction.
Really would depend on the plate. A rogue deepdish plate might be shifting 10 kilo weight out by 20mm but I doubt it would impact the bar even at 700+ lbs. The tolerances of the opening are small enough that enough surface area is contacting the sleeve to distribute the weight across the contact. When using calibrated plates it's a complete nonfactor. Maybe 2-3 kilo moved out from center by 1-3mm? Not enough to impact a fully loaded bar.
Using a 27mm deadlift bar I only achieve a small amount of bend/whip with 500 lbs on the bar. Even "cheating" with bumpers as my 2 inner 45's and iron for the last 3 45s the bar movement is basically identical to using a 28.5mm power bar loaded with 5 iron plates.
the thing at 10.00 with loading the plates is 100% accurate. Within the IPF it's still a rule that first plate should be facing inwards. And it's 100% because of sponsorships and their logo beeing shown.
Yes, it´s still like that in the IPF + affiliates, they are very conscious about their partners and sponsors.
I've been working out for around 15 years and consider myself experienced in the gym. Hell, I learned something from this video!
This video is great. So many self righteous people that give newbies a hard time
Informative, but also some good humor snuck in
Relieved to see the one about finishing a DB bench set. I’ve never seen anyone but me do anything but drop the DBs.
I've seen people doing an incline db bench complete their final rep, lower the dbs to the start position, and let go. It's ridiculous.
For the longest time I didn't know I was supposed to count the bar... I was happy when I discovered I should be, turns out I was benching 100kg instead of 80! (And wondering why I wasn't making much progress at 76kg bodyweight)
Great video. It's surprising how many of my coworkers don't go to the gym just because they are afraid of looking silly. I would have added something like 'don't stare at other people' and 'have a shower and fresh clothes every day'.
Good thing that the "how to spot someone" part was included here, i have never really thought about that stuff. But now i am ready in case anyone ever wants to ask the smallest person there to spot them
Slight point on the "Use squat-racks for squats" (and over-head presses). My current and last gym used squat cages, and almost no other pull-up / chin-up bars other than those. I tried to minimize the impact of using the cages for pull-up work... but there were just few options. The cable-crossover area did have those built-in pull-up handgrips, but those machines were often occupied due to the versatility of the cables.
-
That said, it just doesn't take that much time to crank out 15 pull-ups, then later another 13, then 10, then finally 11 (how'd I do more on this set??) then 8 ... or four sets of max.
Wise words and great advice Alan. After having double shoulder reconstructions I struggle with overhead weight exercises but have the scars to tell the story as to why I struggle but remain self-conscious of my 'lack' of lifting ability. That being said I still can see myself transforming after a couple of months (being dedicated in training & somewhat diet) and now noticing improvements with managing weights (bodyweight included) that previously were an issue to handle. Doubt my back will ever agree to doing high-bar squats though.....
11 wipe your sweat off the equipment
12 put your plates away
Yeah, the wipe your sweat off bit should definitely have been on the list.
Weird, so I was trained back in 2010 by an old school powerlifting champ and he always told me to put my first deep dish in and the rest out. Said it helped with plate slop since the first two plates sandwich themselves together against the sleeve collar.
I’ve been ruined though since this is the way I was taught and I can’t stop doing it ever since. I don’t push it on others though, I recognize my weirdness. I need help.
Why bother lol
That’s normal in powerlifting
At the end of the day its still weighs the same no matter which way its on the bar, so who cares. My OCD however says the must at lease match from left to right, lol
I love the no stupid questions approach of this video. I feel like a lot of new lifters really like a sense of orientation before entering a new environment. The only think i would add is RACK YOUR FLIPPIN WEIGHTS BROS! Signed...the old lady who always seems to have to do it for you
As someone who has lifted for years, these tips are fantastic. Wish I knew all of these going in so I didn't feel like a deer in the headlights. This guy knows his stuff
Yeah my local gym has one power rack. It’s got a built in deadlift/oly lifting platform too. So it’s where I spend most of my time. No safeties on the one bench press either, so yeah I’m guilty of benching in the rack. Everything else is machines. It’s not ideal but 24/7 access so I train where possible outside normal business hours.
Please make sure your spotter knows what they’re doing, for the love of god. My brother decided yanking the bar up and letting go was the best lift off when I was maxing and I damn near killed myself cause he pulled me with the bar
Just to piggyback off what Thrall said here about the plates facing in or out thing.
When you put the plates back on the storage pins:
45s that are very low to the ground, on horizontal pegs- numbers out. You can grab the lip of the plate and it will come off the peg a lot easier. If you put them on facing in, you have to get lower and grab the edge of the plate and scoot it back or if it's low enough use your toe to push up on the bottom so it's easy to scoot the top back to grab the lip.
Every other plate that is under 45lb/20kg, just do whatever. It's all good bro, just make sure it's organized. Nobody really uses 35s much anyway and those are often higher up where you don't have to bend over to finaggle them off the peg a bit.
100lb plates.
If you use them, don't put them back on a peg on top of a 45. This isn't Kmart where it's acceptable to just put things back wherever is convenient. Stop it. You're an adult. Keep things organized like one so people don't have to walk halfway across the gym because you buried the 45s on the hack squat pegs under 200lb each side and haha no I don't work in a semi truck shop, I have no intention of moving a bunch of 100lb circles right now, I'm just trying to train calves without taking up a squat rack and you're mental if you think I'm just gonna stand there with 315 in my hands and do calf raises. Stop burying the 45s. Jesus.
And a pretty important thing our dude here missed.
Wipe down sweaty equipment. For the love of god, if I can find out the size and shape of your genitals from the sweat you leave on a bench, that's not okay and everyone wants to throw a cinderblock at you when you're not looking. Bring a towel or something. Wear soccer socks and rub your shin across the bench to mop it up. Something. Nobody without a mental deficiency or a really obscure fetish wants to exercise in a puddle of a stranger's pheromones and dead skin cells.
As I've been mostly to European powerlifting gyms, there's two things I have to add: First, the plate face direction; we don't always have colored plates, that's why you put the first one inside, to give the spotter and everyone watching a number to estimate the weight used.
Second, spotters are there for exactly spotting, intervening if and only if you fail. Please let the spotted athlete try their best and don't ruin their PRs!
Thank you for clearing why plates face the way they do. Always the way I did it because what I saw but never knew why
Always use safeties. Ive been squatting for 4 years and a couple of weeks ago randomly half fainted on a warm up set due to lack of sleep, humidity, stood up too quick after resting between sets etc. Saw stars and fell forward with zero control. Would have been super bad if not for the safeties in place
Never thought of that happening at all, even during a warmup, good to know
The gym walk through was a really good tip that I didn’t really think about before, also for plate direction the competition plates at my gyms and little magnets so it’s best to alternate the direction of the plates
Solid advice my guy! Keep up the outstanding work. I'm a gym rat so I go 5-6 days a wk but thanks for being there for those who don't 🤙
Back in the 70's when I first entered a gym. The old Greek man who owned the gym trained me. The first thing he would do with me every session was to take me over to a mirror, point at me in the mirror, and in his greek accent say, "The only guy in this gym you need to better than, it that guy right there."
Also with plates facing in, smaller plates hubs and rims make contact with the flat side of larger plates preventing wobble.
love the explanation on the importance of supplements, also glad he threw that extra bit about whey in there
9:25 Rip would be proud.
I must admit, Alan, this video imo should become viral and should be viewed by as many people as possible. These are advices I would have strongly benifited way back when I first entered a gym. And I, honestly, feel a lot of beginners would hugely benefit from it as well. Well done for making such a highly useful video!
P.S. The thing I feel is missing is putting weights and equipment back as a lot of people do not understand why they need to do so.
Lifters generally respect you for being in the gym and trying your best. If you keep at it and they see you making accomplishments they will warm up to you and that's how gym bros are born. Great video. Not too many people get that basic and explain all newbie aspects.
People may benefit from timing the rest breaks in between sets. Limiting your rest breaks with a stopwatch was a game changer in workouts for me. No more waiting till im ready. 30 seconds for a high rep set, 2 min for a low rep set. I suggest for anyone who is just on their phone, scrolling on apps, waiting for themselves to feel ready.
This could be taught in a classroom honestly. At my school there is a gym class taught by a “trainer” and the entire class get in the way of some people in the gym. That’s not their fault, but I do blame the “trainer” teaching them bad habits, so thank you Alan for spreading out good habits and tips for new comers
Thanks, Alan. I enjoyed the list. But the first thing that jumped in to my mind was cell phone use & etiquette.
ah bro, just the first few minutes 'have a plan' - I'm going to do that because I'm 100% the person who will just float around, feel awkward, then leave. Great video!
A good spotter is so underrated. They’re the barbers of the gym
I have had people ignore all the spotting instructions I gave and go ahead to hold on to the bar the entire set
Thank you so much for the reminder to not compare myself to others. It is such a bad habit we all struggle with, some more than others. I also needed to hear celebrate the small wins. A win is a win no matter the size and right now my wins are small, but im still winning. Thank you for your time and content.
I train in my garage. I can’t stress enough how important safety bars on your rack are. I failed on a bench press just this Friday gone. Saved my ass.
I lift in my garage too but my squat rack doesn’t have safety bars. I’ve actually built my personality around squatting without safety bars lol when the weight of life pins you down, figure it out or get crushed.
First plate in, rest out is standard in IPF competitions and a lot of people do it that way normally as well if they're sometimes volunteering as plate loaders at competitions.
Jest do your best, make a goal and never quit ... Allen this was one on your best videos .. I will share this ..
"It's not the destination ,but the journey that keeps me coming back to the guy."
Other point for plates facing in. If you rack, e.g., 185 with plates facing in, the 25 is better supported by the back of the 45 so it will wobble less.
11:30 i only want to said that suplements can help ONLY if youre well informed. Im currently using just creatine since 4 months although i train since i was 15, i only started using it because i feel it was safe enough and understand the beneficts of its use. Absolutly agree that isn't necesary at all, the best thing to do is just start an learn along the way (nutrition, suplements, training, etc). Good video, thank you
It might be worth the call-out. If you're joining or visiting a gym (any gym) for the firs time, NOT KNOWING a thing is 100% ok. ALL gym-goer's did what you're doing. Asking questions, or admitting "Uh, wut?", once in a while is 100% ok. 9 times out of 10 (you never win with everyone) it'll end up endearing you folks in the gym. Plus you might accidentally make a new friend!
I love how your videos are so informative and subtly hilarious
Idk if I agree with not taking plates off a rack somebody is using. If you're taking ages and getting close to the bar and shit then fair enough, but I have no issue with people quickly dipping in/out if their rack doesn't have the plates they need. Imo it really depends on how respectful the person is and shouldn't be a hard rule.
The worst thing for me is people who don't unrack bars after they're done. It's kind of annoying to take them off but worse is not knowing if somebody is using something or not. You think somebody is using it then you keep watching as you do other things and nobody ever comes
I think he meant to not be fumbling with the plates to grab one while the person using the rack is in the middle of their set. Otherwise I agree with you
Some people prefer plates facing in cause: the plate's flat side is the heavy side, so the weight will be further away from where you are lifting. This creates more stability and more bar bend. Minor of course, but it's the thought.
I was really self conscious when I started going to the gym, but a friend of mine said something that stuck with me. "No one here is paying any attention to you. And if they are, they don't pay your bills, so their opinion doesn't matter."
If you are going to tie up a machine/bench/equipment - USE IT, and get done so someone else can use it.
Don't sit on a piece of equipment and play on your phone (or talk to someone else nearby) . Changing a song or replying to a text real quick is one thing, but the other day I was waiting for a guy to finish up on the lat pull down and he was literally diddling his phone for 10 minutes while seated on the machine. Another guy sat there and literally had a 20 minute conversation to another gym goer while sitting on a machine.
I usually rest 3 minutes between sets (which is longer than 90% of people in my gym), and sometimes I get people that wait on me because they want to use the equipment and I always ask them if they want to work in.
Sometimes they say no, because they want the equipment all for themselves, and you can see that they get frustrated because of the long time between sets.
Moral of the story: if you dont want to work in, don't blame someone else for their rest time (even if they're on the phone while resting)
I think this is the best fitness channel hands down.
Good information. I mentally compare myself to an older lady who always has more weight on her barbell. It's something i try to look at more for inspiration. You are right though i need to focus more on my personal goals. And i like the tip about the lip. Supplements i am trying to focus on nutrtion, but there are so many voices to the contrary.
Perfect. This is why I watch and recommend Alan’s channel all the time. Semper Fi.
The bench spotting advice is pretty spot on
In regards to asking for a spotter for a bench you still need safeties bc they won't be able to catch a dropped heavy bar
not if they track with it properly. I always keep my hands under but not on it
I've been a member of a gym for a long time but I just wanted to hear what Alan had to say. I'm glad I did. I will be showing this to friends considering gym memberships.
Definitely do ask "Do you want a little bit of help or a full weight off?" when spotting the bench press. I was asked to spot once, and was just used to "If the bar goes down in the ascent, then I pull all the weight off the lifter", so when I did exactly that a dude almost dropped the bar out of confusion. He wasn't rude about it or anything, very polite in fact, but was honestly very surprised and a bit pissed at me.
I just joined a gym for the first time in my life. Your gym looks awesome, never thought I'd see Death and Amon Amarth posters on a gym wall. Here in Europe, gyms are very surgical and, unfortunately, filled with a bunch of jocks.
I'd say before joining a gym it's important to know what you look for. The ideal gym we often see on UA-cam channels doesn't necceserily represent the common gyms. The ordinary gyms often do not have the financial means to facilitate all sorts of gym equipment. Ive seen some powerlifting gyms that barely have any cardio equipment and seen plenty of gyms that lack free weights. Actively search for a gym that provides in your needs. Also the quality of the gym equipment can vary alot, so make sure to try out all the equipment before committing to a membership. Last but not least it's important to check what kind of people go to the gym and wether you can see yourself fit in the community. Once you made a gym your home, there's a good chance you're gonna stay there because of the community, so you better pick a gym that you actually like.
It is often free (or a small 1 time fee) to enter a gym, so just visit a couple of gyms before committing to a membership.
Always a fantastic day when Alan uploads
I only do pyramid easy-bar curls in the squat rack, while chugging BCAA's and filming myself. This video should be mandatory for all gym novices.
Love the spotting guide. Especially the whole "help a little" thing. I prefer to grind the rep
Favourited and saved for later. This is a great for people wanting to start at the gym.
This video is awesome. Also MAD props for telling people they don't need supplements. The majority of people get plenty of protein from their diet as is, and unless you are really trying to grind out the peak (and for some reason haven't done any work to optimize your diet) you probably don't need much if any supplements.
Man I'm not new to gyms but I learned new things from the video - thanks! I get that some people are not the sporty type but the tips about interfering when someone is lifting are such common sense that it anoys me they need to be said.
3:01 I don't know why I played this clip over and over and Laughed out lougher every time when hits the guy and pushes his away 😂
I volunteered at a USPA meet before (actually they did pay cash for help) a few years back. They wanted first plate in and rest out so that the weight can be read more easily by weight-checkers and so that plates can be loaded on more easily and uniformly through a flight of lifters.
Great tips Alan and really enjoy your most excellent Untamed Strength gym!
One thing I wish I knew before I went to the gym was record everything. Too often I would go train especially in a hypertrophic period and would used the same weight as my first yet just thinking ‘I think this is where I was last week’ wasting sets left right and centre. But with it written down somewhere I have a visual reference of where I was the previous time and can then have a better progressive overload sets the following week.
Big one, i personally use an app. It's called Fit Notes, it's a good way to keep a record of your workouts, the weight, sets and reps you used per exercise, and so on. Also it's great to look back at the calendar and see how many days i trained in a month aha.
another thing, if you re a beginner and wanna do chest do dumbell press instead of using a barbell if you re alone because if you cant do anymore you can just put them down or on the worst case drop the weights on your sides with a lower risk of injury
Great content! Been a gym rat for over 4 decades, and many of the YT vids about lifting make me SMH. This was excellent!
LOL first day, just wondering around feeling awkward, then leave. sounds right, thank you for this video. Hope whatever gym I find has cool people
That last one...
The gym is a perfect tangible example for people to prove the concept that very small incremental improvements made over an extended period of time can lead to drastically improved results.
And when people see this happen to themselves in the gym they can apply it to other aspects of their life. Their relationships, careers, mental health, etc...
Another reason the gym is amazing.
Dude this is so true. Getting into fitness totally changes your perspective... the days of impatience are over as you learn to appreciate the process of making progress in things.