Hope you guys found this helpful. Don't forget to take my physique quiz at Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level. You can also check out my new sports nutrition line over at www.RealScienceAthletics.com which offers 100% evidence-based supplements you can trust to maximize your muscle building and fat burning results. (Use coupon code UA-cam10 to save 10% off your first order) Thanks for watching and see you in the next one!
Sean, I've been following you for the past 2 months. Thanks for all the thought and research you put in your content as opposed to just putting in "hype and fluff content". I've improved my training and even saved money by not buying into supplements that you said are just unnecessary
I'm 64 yrs old. I've been lifting since I was 25. And every single time that I watch one of your videos I learn so much information its unbelievable ! You put the facts first, not your ego. Thank you Sean !
I'm 69 yrs and like you, been lifting since I was 14 yrs old (and ever since)... Even won athlete of the day in high school ! Still lifting today... Have a great dumbbell set up in my home. Got to stay strong, and to be a deterrent against the bad guys !! Being healthy is all there is...without health, you basically don't have much else, with few exceptions.
You need ample sleep, rest for the muscles and nutrition. You can't be working out intensely for 6 days, that only leads to muscle cramps and eventual injury.
@Calvin Jones watch AthleanX. He's a physical therapist and talks about exercises that have a high chance of hurting you. Such as upright row and leg extensions and dumbbell flyes. Also dips if done wrong, even skullcrushers. His advice is really good.
Fuck yeah I used to hate people always wanting to do their social at the gym. Now I have my power rack my pulleys barbells bars benches chains etc no one talking to me anymore 🙈😂
Agreed 100%. BUT up to a point! This is fine for us all up to a certain age! I am now 68 years old & did that up till about my 50th year +-. I then had to change my training & train smart with lighter weights & a bit more volume. Now I know this may not be the case for all of you guys out there. But really as we age we need to start training smart & heavyweights are really not an issue anymore, unless you a competitor. This works for me & now at my age I am in excellent condition. Blessings to all you beautiful people out there. Train safe & listen to your bodies. 👍🏻💪🏻
Be glad you are not a 65 year old postmenopausal woman. I lifted weights with the guys in the gym since age 16. I was a non-bulky size 6 until I got reached 58. I literally had a bunch of really cute different colored denim shorts that I bought when 16 years old and still wore at age 57. I can still do the same (actually more) weights, but have gained weight up to 200 pounds even while eating less and less. Apparently, loss of estrogen brings in reactive cortisol and high insulin, i.e. no fat burning. I have tried everything. I had always looked with distain at women who "let themselves go" when they hit 55 or so. They should eat less. They should get up off their ass. Guess what? KARMA IS A BITCH. Mary 🍒
@@maryg6292 Not a doctor, but look into KETO and Intermittent fasting. Did it myself, and dropped 60 lbs in about 6 months. You may be insulin resistant.
@@johnrobi0 Thanks for your comment. However, my glucose tolerance test confirmed an extremely sensitive insulin response. Normally, when people chug the bottle of glucose,their blood glucose shoots up. Mine went straight down and below 50. Same with keto or fasting - about 2 days in I have to stop because my blood glucose is too low. I think that even smelling good sends my insulin up and that is why I can't lose weight now in menopause. Take care. Mary
@@maryg6292 have you looked into ashwaganda and phosphatidylcholine for cortisol? Also, sounds like you need to see an HRT doctor to get your hormones back in balance.
Absolutely love this. Sean is spot on here. Got back to the gym 6 months ago and have stuck with just 5 compound exercises focusing on progressive overload (just adding an extra rep here and there and upping the weights slightly) Full body workouts 3x per week of no more than 45 mins per session (no BS bro split routines of endless reps, sets and isolation's) Just get in, hit it hard and get out. All the time tracking my lifts and aiming to improve on them over time without living in the gym. Keep this simple guys, no need to make it harder than it has to be. This is an age old science and what worked years ago still holds true today. Be consistent and make sure you fuel your workouts/recoveries with enough decent nutrition and rest!
@@CarlitoGio Squat, deadlift variation, bench press, overhead press, barbell rows, pullups and only good isolation exercise is face pulls. You don't need a single other exercise, not anything else.
I wish id had this information made as clear as you've made it here when i started training. I wasted the first few years training without the direction i have now. New beginner's can really benifit by listening to your knowledge. Much respect to you 👍
The only guy worth listening to. Been training for years with zero results. All that changed when I came across Sean - first time ever I’m in my best shape and really happy.
I wish I could even understand any of this I’m 6ft 3in 155lb and have almost given up hoping to even be able to do a push up, I’ve tried personal training sessions and joined a gym but have had no luck and i honestly don’t know where to begin, I can’t afford to eat 7 meals a day or spend hundreds a week on protein shakes, I’m uncomfortable to go to the gym on my own bc im self conscious and don’t know what I’m doing, I have no equipment at home, I could buy some basic stuff possibly, I really want to gain 20-30lb and build some basic muscle so I look normal and not like a human Gumby anymore
Excellent advice, must admit I was starting to mess around with some of the other progressive overload options but my strength is still way too low so need to stick with adding weight as you said. I'd give this 10 thumbs up if possible 👍
Great video! I also keep a workout journal and I think it has helped immensely! Since I mainly workout by myself, it helps me to remember how much, and the number of reps and sets I lifted the last time I did that exercise so that I can try and out do myself each time and continue to grow muscle. It also is a great historical record of past workouts and its fun to look back and see just how far I've come and how much more weight I lift now compared to the past. I have special way of indicating any new highs that I achieved during any particular workout; I put a symbol of an Up Arrow with a circle around it, so that when I look back I can readily see what and how may PRs I've achieved, and it motivates me to outdo myself and continue to grow!
Thanks brother. Im 57 and hit it hard on the deadlifts and squats. Happy to hear im on the right track. Keep the vids coming. Us older guys need the knowledge 🏋️♂️🏋️♂️🏋️♂️🏋️♂️
I've been a follower of your content and teachings since I was old enough to give a damn about weight training. I appreciate the authenticity that you've maintained throughout your years in the fitness industry. Called out a lot of bullshit that saved me time and money over the years. Keep on keeping on!
This guy is the Real deal.. Always impressive on point advice.. Nothing sugar coated and no hidden sales agenda. One of the very best health and fitness you tubers.
Thank you for being honest and giving advice that is beneficial to novices and people starting out like myself. I used to think there was something wrong with me because I couldn’t make gains like the people I watched it was extremely depressing and led to me hating my body. I didn’t realize those people were on steroids or using tricks to affect their muscles. Thanks to people like you I’ve found a good work out program and developed realistic expectations and goals.
Wow...best advice from a UA-cam video. Thank you. My friend said the same thing, for the most part. Listening it again tells me that I'm on the right track. Thanks!
This video in two words: LIFT HEAVY! That said, I appreciate your super clear and logical explanation of the rationale behind it. It really made the advice click for me.
um sir. I think you'll find that "The Single Fastest Way to Gain Muscle" is to find the biggest man at the gym, fight him, and chop off his head. We've all seen Highlander. #ThereCanBeOnly1 #KeepChoppin #TwinkiesAREProtein
This video so on point. Most things in life are SUPER simple, but clearly not easily done because most people try not to do it. For example how do you become financially independent.... spend less than you make, period. Easy. Right? For muscle, get stronger. Life in general treat others how you’d want to be treated. For work, do your job, period. Not when people are looking but when no one is looking do a job right because that’s what you do not because you’ll get in trouble. Easy. So easy, but if it were common or .... yep 😊. Or just take a supplement that’ll work just the same..........
I'm 67 and did my own thing on our gym, a Tuff Stuff weight stack. With a low carb diet dropped 30# fat, plus 10# muscle. FFWD, I'm in EOS gym, mostly compound lifts BUT DB inclined bench press to get my pecs caught up with the delts. A work in progress, safety and avoiding injuries the prime directive. 2X week, ample recovery, just want to be more fit than last year. 💪
Hi Sean. Great video buddy. Thank you very much for sharing your knowledge with us all. You explained everything really well and I have noted everything down so I don’t forget. You truly are one of life’s really good people. Liked and subscribed. Keep up the good content.
Sean what you say is so correct. Years ago I stop watching as much UA-cam and reading mags as I got focus fatigue and confusion on what I should be doing. Watched heaps of vids, too much info, to many exercises and by the end I had no idea what to do or if what I was doing at the gym was right/ the best use of my time. So I got on a simple program and add weight as often as I can and I'm seeing incremental gains. Some guys had great physiques in the past without elaborate bullshit workouts. I train with clear mind and keep it simple! Just lift the fkn weight!.. With good form!
Thanks Sean. Good advice. Just got back into lifting past 3 months after 25years of sitting on my butt at a desk. Seems not much has changed in mass/strength theory. I do compound exercises only. Once I can do 4 sets of ten reps on any given lift I up the weight. I stay on that weight until I can do 4 sets of ten then up the weight. And so on. I lift 3 times a week alternating lift days with press days. 4 exercises each session - 16 sets total. I'll be 60 this year.
great video as always sean! its so true though, the past couple of months iv only trained heavy and my strength went up a ton, i would even go far as saying i like training heavy as oppose to high volume
I went from 5 -8 reps for 8 weeks to now 14 reps. Had get rid of ego and really focus on form. And I'm surprised at the muscle gains I'm making at such a high rep range
@@disinformationworld9378 according to studies anywhere from 2-20 reps can built muscle. But in the long run it's good to vary the rep range every few weeks or so. So maybe every 4-8 weeks one changes the rep range for maximum growth
Sean everyone is different and their physiques react differently to different routines,exercises,and weight.Consistency and listening to your body is the most important factor when comes to muscle or strength gains.Bodybuilders tend to plateau in many areas by not changing weights,exercises,and angles,great video!
This is sound advice for training. I like the way you simplify the information and say it like it is. Do you have a video focusing on diet and nutrition? I need to learn more on training and nutrition.
Nice video, the only pro tip I would add is everyone is going to have a sweet spot for rep range according to their body type. A 5X5 is a no go for me other than building strength. I need to be in the higher rep range (8-12). I also use the basic TUT (time under tension) principle which has never failed me in the higher rep range for results.
At 54 years old I found that progressive overload equates to inevitable injury. Now, at 63, I'm finding that I'm not getting much stronger on most lifts, but with consistency I am seeing a little increase in size and definition. Progressive overload can be an injury trap!
I am 56 and just found this to be true.I finally reached 500 on my squat and 320 on my bench,but not much muscle growth to show.Its good to be really strong,butthe risk of injury is very real.I had to back of for the sake of my mental health.Now doing volume and pumps with a reasonable weight..until that power bug bites again.
There are a lot of ways to obtain progressive overload. It doesn't just mean adding weight to the bar, which indeed can lead to injury if you're already at your maximum potential or if you do it faster than your recovery capacity allows (this decreases as we get older). Changing the exercises you're doing, as well as changing rep ranges, tempo, and rest periods are also methods of obtaining progressive overload...without inevitably leading to an increase in injuries.
@RGV so with a resonable poundage now i try to up the workout total .withen a certain set range and max 20 reps(25)on several isolation. A typical back sessiin would strive for 10000 per movement. So rows would equate to 4 sets of 25 grueling reps with 205
I agree with most of what you have to say in this post.I do believe that you can gain good muscle size without going heavy.Technique moderate weight and time under tension are the three key things to keep in mind.Consistency and proper splits are important too.
Hey Shaun,,thanks for sending out solid truth on weightlifting,,in all reality this is all you need to no as a natural lifter,,to build your body,,and solid healthy diet,,this is all old school trainer's did,train safe natural and smart,,be persistent,,it definitely a marathon not a sprint,,thanks Shawn stay natural and thanks for real truth of weight lifting
I've been lifting, training competitive bodybuilding, fitness enthusiast or whatever you want to call it for 33 years. Started when I was 11. Your content is one of the most straightforward honest that I've ever seen. Pretty much everything you say is the exact same thing I have always said or always tell people when they ask me for advice. I've always said, its not rocket science. Stop following trendy BS. Stop trying to reinvent the wheel. Majority of people who have impressive physics, Not good physics, impressive, pretty much follow these exact principles. You don't see them doing circus acts, one-legged body ball, dumbbell curls. Just keep it simple. Do what's been time tested and what works. You know the number one thing I see in the gym that a majority of people lack, is intensity. You can perform every exercise 100% perfect. You can take your time, You can do all the things that are mentioned but if you don't do it with some type of intensity which is part of progressive overload, Then you're not going to get any results and your wasting your time
I struggled to gain size and strength in my legs for years. I was regularly squatting 220lb but kept running into back problems. I trained in a progressive cycle and eventually realized that I was actually getting a better pump in my legs at the much lighter end of the progression. So I started just training at that lesser weight and actually saw some improvement. Not huge but something. Recently I learnt where I was making the form error that was causing my back problems. Having had a fairly serious injury years ago I had assumed that was the culprit. Still not doing even my body weight in rear barbel squats, but I am doing them ass to grass in a slow and controlled manner and seeing some small improvement in strength week to week. Pushing myself a bit more with split squats where maintaining balanced form is far less of an issue for myself.
I've been chasing the pump for a while till I found out that gaining strength was the key to progress; be it reps, less RPE, less rest interval and for God's sake more weight. Sean, thanks man!
Probably one of the best all-time UA-cam videos about the reality of gaining muscle in the most efficient manner. Train to get STRONG in hypertrophic rep ranges. Especially applicable to us drug-free lifters. A well articulated antidote to all the "volume is the primary driver of hypertrophy" claims floating around the internet these days.
Hope you guys found this helpful. Don't forget to take my physique quiz at Quiz.SeanNal.com to find the exact training and nutrition strategy I recommend for you based on your individual body type, goals and experience level.
You can also check out my new sports nutrition line over at www.RealScienceAthletics.com which offers 100% evidence-based supplements you can trust to maximize your muscle building and fat burning results. (Use coupon code UA-cam10 to save 10% off your first order)
Thanks for watching and see you in the next one!
How effective is Okibetonic Secrets? I've noticed numerous awesome things about this popular fat burn method.
Sean, I've been following you for the past 2 months. Thanks for all the thought and research you put in your content as opposed to just putting in "hype and fluff content". I've improved my training and even saved money by not buying into supplements that you said are just unnecessary
Sorry, but nothing builds muscle better than watching a workout tutorial in your bed while sipping lemon tea.
Or a cool glass of lemonade. Yeeauuhh we at the buffet right now
or wine
Unlimited Piss We put the buff in buffet 💪💪🍻🍔🍫
Does it have to be lemon tea?
and steroids 😂
I'm 64 yrs old. I've been lifting since I was 25. And every single time that I watch one of your videos I learn so much information its unbelievable ! You put the facts first, not your ego. Thank you Sean !
I'm 69 yrs and like you, been lifting since I was 14 yrs old (and ever since)... Even won athlete of the day in high school ! Still lifting today... Have a great dumbbell set up in my home.
Got to stay strong, and to be a deterrent against the bad guys !! Being healthy is all there is...without health, you basically don't have much else, with few exceptions.
@@doctorartphd6463 im 76 yrs old and been lifting since i was 9. I have completely....broke my back.
@@alexanderwolfgang3571 I hope you are healed and can continue to stay active !
In short It takes time, stay with the basics, gradually increase weight, stay consistent, good nutrition.
David K should I be making visible gains in 1 months of training intense 6 days a week?
Calvin Jones do what works for you
You need ample sleep, rest for the muscles and nutrition. You can't be working out intensely for 6 days, that only leads to muscle cramps and eventual injury.
Ok thanks man I’ll been at a lose lately with shoulder pains and no weight gain
@Calvin Jones watch AthleanX. He's a physical therapist and talks about exercises that have a high chance of hurting you. Such as upright row and leg extensions and dumbbell flyes. Also dips if done wrong, even skullcrushers.
His advice is really good.
Less talking in the gym is the fastest way to gain muscle 🤓
Holy shit true. I legit had to stop going to the gym with friends cus I can't keep myself from talking about shit the whole time
It helps me build muscle. Allowing me lots of rest between sets for optimal strength each set.
Hahahahahaha
Real shit ... there are a lot of benches at the park to chat on ppl .
Fuck yeah I used to hate people always wanting to do their social at the gym. Now I have my power rack my pulleys barbells bars benches chains etc no one talking to me anymore 🙈😂
this channel's a secret fitness gem on YT
This is one of the only few reliable fitness channels on youtube. Period.
That's why I do a hundred pound lateral raises, thanks for the advice.
Wow. I can only do 20
@@ronniejennings3540 bro he’s being sarcastic😂😂😂
I can barely do 10
His name should be "Mr. No BS"
Agreed!
second that!
when i saw the training program plug i almost wanted to leave. This comment made me stay and even sub. thanks bro.
What the meaning of no bs?
@@ashutoshshrestha4969 BS = Bullshit. Does that answer your question?
Shoulders looking insane
‘Adding more weight progressively to the main compound lifts’ ... spot on, great advice and great video, straight to the point and clearly explained !
Agreed 100%. BUT up to a point! This is fine for us all up to a certain age! I am now 68 years old & did that up till about my 50th year +-. I then had to change my training & train smart with lighter weights & a bit more volume. Now I know this may not be the case for all of you guys out there. But really as we age we need to start training smart & heavyweights are really not an issue anymore, unless you a competitor. This works for me & now at my age I am in excellent condition.
Blessings to all you beautiful people out there. Train safe & listen to your bodies. 👍🏻💪🏻
VERY GOOD COMMENT!!!
Be glad you are not a 65 year old postmenopausal woman. I lifted weights with the guys in the gym since age 16. I was a non-bulky size 6 until I got reached 58. I literally had a bunch of really cute different colored denim shorts that I bought when 16 years old and still wore at age 57. I can still do the same (actually more) weights, but have gained weight up to 200 pounds even while eating less and less. Apparently, loss of estrogen brings in reactive cortisol and high insulin, i.e. no fat burning. I have tried everything. I had always looked with distain at women who "let themselves go" when they hit 55 or so. They should eat less. They should get up off their ass. Guess what? KARMA IS A BITCH. Mary 🍒
@@maryg6292 Not a doctor, but look into KETO and Intermittent fasting. Did it myself, and dropped 60 lbs in about 6 months. You may be insulin resistant.
@@johnrobi0 Thanks for your comment. However, my glucose tolerance test confirmed an extremely sensitive insulin response. Normally, when people chug the bottle of glucose,their blood glucose shoots up. Mine went straight down and below 50. Same with keto or fasting - about 2 days in I have to stop because my blood glucose is too low. I think that even smelling good sends my insulin up and that is why I can't lose weight now in menopause. Take care. Mary
@@maryg6292 have you looked into ashwaganda and phosphatidylcholine for cortisol? Also, sounds like you need to see an HRT doctor to get your hormones back in balance.
Absolutely love this. Sean is spot on here. Got back to the gym 6 months ago and have stuck with just 5 compound exercises focusing on progressive overload (just adding an extra rep here and there and upping the weights slightly) Full body workouts 3x per week of no more than 45 mins per session (no BS bro split routines of endless reps, sets and isolation's) Just get in, hit it hard and get out. All the time tracking my lifts and aiming to improve on them over time without living in the gym. Keep this simple guys, no need to make it harder than it has to be. This is an age old science and what worked years ago still holds true today. Be consistent and make sure you fuel your workouts/recoveries with enough decent nutrition and rest!
Is that the 5x5 stronglifts? Are you doing any secondary exercises too like incline chest flye or leg extensions, bicep curls and tricep extensions?
@@CarlitoGio Squat, deadlift variation, bench press, overhead press, barbell rows, pullups and only good isolation exercise is face pulls. You don't need a single other exercise, not anything else.
@@reezis1619 Doing shoulder bicep and tricep isolations can still be very helpful
I wish id had this information made as clear as you've made it here when i started training. I wasted the first few years training without the direction i have now. New beginner's can really benifit by listening to your knowledge. Much respect to you 👍
The only guy worth listening to.
Been training for years with zero results. All that changed when I came across Sean - first time ever I’m in my best shape and really happy.
I wish I could even understand any of this I’m 6ft 3in 155lb and have almost given up hoping to even be able to do a push up, I’ve tried personal training sessions and joined a gym but have had no luck and i honestly don’t know where to begin, I can’t afford to eat 7 meals a day or spend hundreds a week on protein shakes, I’m uncomfortable to go to the gym on my own bc im self conscious and don’t know what I’m doing, I have no equipment at home, I could buy some basic stuff possibly, I really want to gain 20-30lb and build some basic muscle so I look normal and not like a human Gumby anymore
@@markg1727 whey protein, tuna, peanut butter, oats, there are plenty of ways to increase your calories and protein that are cheap, don't give up
By far the best UA-cam Fitness Channel. No bs, just pure information for the natural lifter.
Jeff cavaliere...
Jeff cavaliere!!
Jeff cavaliere..
Thank you!
You saw athleanx ?
That separation between the front and lateral deltoid 😍
Biggest and most obvious sign of exogenous hormone use.. As the majority of of androgen receptors are in this area and develop rapidly while using..
@@jackhammer0101 ur trippin
Jack Hammer gtfo Sean’s 100% natural
@@jackhammer0101 Nah he's natty. It's a sign of hard fucking work and dedication over the course of 10+ years, and being very lean.
I have same size delts and im natural.
Excellent advice, must admit I was starting to mess around with some of the other progressive overload options but my strength is still way too low so need to stick with adding weight as you said. I'd give this 10 thumbs up if possible 👍
Thanks Christian.
Great video! I also keep a workout journal and I think it has helped immensely! Since I mainly workout by myself, it helps me to remember how much, and the number of reps and sets I lifted the last time I did that exercise so that I can try and out do myself each time and continue to grow muscle. It also is a great historical record of past workouts and its fun to look back and see just how far I've come and how much more weight I lift now compared to the past. I have special way of indicating any new highs that I achieved during any particular workout; I put a symbol of an Up Arrow with a circle around it, so that when I look back I can readily see what and how may PRs I've achieved, and it motivates me to outdo myself and continue to grow!
Respect for keeping it 100 brother. No bullshit advice here.
So refreshing to hear someone tell it like it is for once, instant sub
You're delts are talking to me
Thanks brother. Im 57 and hit it hard on the deadlifts and squats.
Happy to hear im on the right track. Keep the vids coming.
Us older guys need the knowledge
🏋️♂️🏋️♂️🏋️♂️🏋️♂️
I've been a follower of your content and teachings since I was old enough to give a damn about weight training. I appreciate the authenticity that you've maintained throughout your years in the fitness industry. Called out a lot of bullshit that saved me time and money over the years. Keep on keeping on!
This guy is the Real deal.. Always impressive on point advice.. Nothing sugar coated and no hidden sales agenda. One of the very best health and fitness you tubers.
Thanks Mark, I appreciate it.
Straightforward and Simple as Always. Thank you
One of, if not the best informative lifting/muscle growth video.
One of the most relevant and true videos in fitness. The focus is often shifted from whats really important. Good video!
Seriously the best advice going around mate. Kudos!!!
Thank you for being honest and giving advice that is beneficial to novices and people starting out like myself. I used to think there was something wrong with me because I couldn’t make gains like the people I watched it was extremely depressing and led to me hating my body. I didn’t realize those people were on steroids or using tricks to affect their muscles. Thanks to people like you I’ve found a good work out program and developed realistic expectations and goals.
My man Sean delivering as always, without fail. Thanks Brother!
Wow...best advice from a UA-cam video. Thank you. My friend said the same thing, for the most part. Listening it again tells me that I'm on the right track. Thanks!
Extremely articulate, well-stated, and to the point. Gotta recognize
Love your content bro!! To the point , practical and informative. Keep up the good work!!
This video in two words: LIFT HEAVY! That said, I appreciate your super clear and logical explanation of the rationale behind it. It really made the advice click for me.
um sir. I think you'll find that "The Single Fastest Way to Gain Muscle" is to find the biggest man at the gym, fight him, and chop off his head. We've all seen Highlander. #ThereCanBeOnly1 #KeepChoppin #TwinkiesAREProtein
Best explanations of all the UA-cam videos than other trainers! Thanks Sean
This video so on point. Most things in life are SUPER simple, but clearly not easily done because most people try not to do it. For example how do you become financially independent.... spend less than you make, period. Easy. Right? For muscle, get stronger. Life in general treat others how you’d want to be treated. For work, do your job, period. Not when people are looking but when no one is looking do a job right because that’s what you do not because you’ll get in trouble. Easy. So easy, but if it were common or .... yep 😊. Or just take a supplement that’ll work just the same..........
I'm 67 and did my own thing on our gym, a Tuff Stuff weight stack. With a low carb diet dropped 30# fat, plus 10# muscle.
FFWD, I'm in EOS gym, mostly compound lifts BUT DB inclined bench press to get my pecs caught up with the delts.
A work in progress, safety and avoiding injuries the prime directive. 2X week, ample recovery, just want to be more fit than last year. 💪
Hi Sean. Great video buddy. Thank you very much for sharing your knowledge with us all. You explained everything really well and I have noted everything down so I don’t forget. You truly are one of life’s really good people. Liked and subscribed. Keep up the good content.
Appreciate it, thanks!
most valuable video on this topic, period.
For me Shawn is Number one!Solud advice that can be put in practical workout without all this fancy stuff!Thx a lot!🙏
Straight-up, no-BS, no-clickbait advice from Sean!
Thanks for the video, buddy. Useful as always.
Sean what you say is so correct. Years ago I stop watching as much UA-cam and reading mags as I got focus fatigue and confusion on what I should be doing. Watched heaps of vids, too much info, to many exercises and by the end I had no idea what to do or if what I was doing at the gym was right/ the best use of my time.
So I got on a simple program and add weight as often as I can and I'm seeing incremental gains. Some guys had great physiques in the past without elaborate bullshit workouts. I train with clear mind and keep it simple! Just lift the fkn weight!.. With good form!
Thanks Sean. Good advice. Just got back into lifting past 3 months after 25years of sitting on my butt at a desk. Seems not much has changed in mass/strength theory. I do compound exercises only. Once I can do 4 sets of ten reps on any given lift I up the weight. I stay on that weight until I can do 4 sets of ten then up the weight. And so on. I lift 3 times a week alternating lift days with press days. 4 exercises each session - 16 sets total. I'll be 60 this year.
Time, Consistency, Patience, Realistic Expectations + Progressive overload, + Small Surplus = Gainz ;-) Thanks great vid.
great video as always sean! its so true though, the past couple of months iv only trained heavy and my strength went up a ton, i would even go far as saying i like training heavy as oppose to high volume
Great channel Sean. Always good honest advice. Thanks!
Awesome video as always keep em coming!
Breaking it down and just giving us the truth as per usual. Thanks mate
Thanks for watching.
Great video as always your the king of natural BodyBuilding thanks for the info.
This is really understandable for a beginner
Im just mirin on the shoulder seperations 😂
Very helpful, thank you for making this video!
As always informative, honest and knowledgeable. You are golden!
Appreciate it man, thanks.
Great content , a very underrated fitness channel .
straight to the point, great content,no BS. exactly the way i like it . well done sir.
You just explain all my concepts very clearly. Good Video Bro ..!
Solid,straight to the point advice
Solid information as always.
Telling it straight. I love the no-nonsense approach.
Great to see you back on UA-cam sean was wondering what happened to your vids. The only legit channel on the tube. Keep up the great work my man!
Thanks man!
Sean, you are one of the best fitness youtubers out there... keep up the great content. I agree 110% brother! 💪
Sean on point again, honest and real. A refreshing change to all the fitness liars that have been showing on my feed recently.
I went from 5 -8 reps for 8 weeks to now 14 reps. Had get rid of ego and really focus on form.
And I'm surprised at the muscle gains I'm making at such a high rep range
I’ve always heard 8-12 is pretty much the target zone. 🎯
@@disinformationworld9378 according to studies anywhere from 2-20 reps can built muscle.
But in the long run it's good to vary the rep range every few weeks or so.
So maybe every 4-8 weeks one changes the rep range for maximum growth
Fantastic video!!!!
Short and accurate!!! Keep up Man!!
Underrated channel
Hey Erick, nice tie.
Sean everyone is different and their physiques react differently to different routines,exercises,and weight.Consistency and listening to your body is the most important factor when comes to muscle or strength gains.Bodybuilders tend to plateau in many areas by not changing weights,exercises,and angles,great video!
I wish I saw this a year ago when I started lifting...love this guy.
This is sound advice for training. I like the way you simplify the information and say it like it is. Do you have a video focusing on diet and nutrition? I need to learn more on training and nutrition.
Very helpful advice! You're probably the most time-worthy athletic UA-camr on UA-cam.
Nice video, the only pro tip I would add is everyone is going to have a sweet spot for rep range according to their body type. A 5X5 is a no go for me other than building strength. I need to be in the higher rep range (8-12). I also use the basic TUT (time under tension) principle which has never failed me in the higher rep range for results.
Thank you for breaking trough the vail of information and just saying it like it is.
wise words that can save a lot of time!! good work man!!
So glad that I found your channel. No BS
i have watched alot of Sean's video and it is quality assured. Another amazing details are seeing zero dislike in all his videos.
Thanks Sean for your solid info.
Sean looks like a jacked, younger Bryan Callen.
You are right on Sean.... Keep it simple. The basics are the best !! Thanks for stating that !!
At 54 years old I found that progressive overload equates to inevitable injury. Now, at 63, I'm finding that I'm not getting much stronger on most lifts, but with consistency I am seeing a little increase in size and definition. Progressive overload can be an injury trap!
I am 56 and just found this to be true.I finally reached 500 on my squat and 320 on my bench,but not much muscle growth to show.Its good to be really strong,butthe risk of injury is very real.I had to back of for the sake of my mental health.Now doing volume and pumps with a reasonable weight..until that power bug bites again.
There are a lot of ways to obtain progressive overload. It doesn't just mean adding weight to the bar, which indeed can lead to injury if you're already at your maximum potential or if you do it faster than your recovery capacity allows (this decreases as we get older). Changing the exercises you're doing, as well as changing rep ranges, tempo, and rest periods are also methods of obtaining progressive overload...without inevitably leading to an increase in injuries.
@RGV so with a resonable poundage now i try to up the workout total .withen a certain set range and max 20 reps(25)on several isolation. A typical back sessiin would strive for 10000 per movement. So rows would equate to 4 sets of 25 grueling reps with 205
The best fitness advices on youtube. Sean's the man!
No you are.
I agree with most of what you have to say in this post.I do believe that you can gain good muscle size without going heavy.Technique moderate weight and time under tension are the three key things to keep in mind.Consistency and proper splits are important too.
Please give examples of proper splits
great straight forward video
Spot on! Great vid!
This is the most helpful advice, Sean! Thanks, bro!👊💪
Thanks for watching.
Sean always gives great advice, i don't know why more people subscribe to his channel. Its never fluff just good solid info.
Appreciate it!
Great upload, bro!!
Sean I love your content, always straight to the point and always cover everything in the easiest way
Thanks Brian!
Rafaleoylil
Solid content as always Sean. Best YT fitness channel.
Thanks man!
Hey Shaun,,thanks for sending out solid truth on weightlifting,,in all reality this is all you need to no as a natural lifter,,to build your body,,and solid healthy diet,,this is all old school trainer's did,train safe natural and smart,,be persistent,,it definitely a marathon not a sprint,,thanks Shawn stay natural and thanks for real truth of weight lifting
This channel is very underrated. This guy simply said the absolute truth, so nicely explained in just few minutes!
Thanks!
I've been lifting, training competitive bodybuilding, fitness enthusiast or whatever you want to call it for 33 years. Started when I was 11. Your content is one of the most straightforward honest that I've ever seen. Pretty much everything you say is the exact same thing I have always said or always tell people when they ask me for advice. I've always said, its not rocket science. Stop following trendy BS. Stop trying to reinvent the wheel. Majority of people who have impressive physics, Not good physics, impressive, pretty much follow these exact principles. You don't see them doing circus acts, one-legged body ball, dumbbell curls. Just keep it simple. Do what's been time tested and what works. You know the number one thing I see in the gym that a majority of people lack, is intensity. You can perform every exercise 100% perfect. You can take your time, You can do all the things that are mentioned but if you don't do it with some type of intensity which is part of progressive overload, Then you're not going to get any results and your wasting your time
I struggled to gain size and strength in my legs for years. I was regularly squatting 220lb but kept running into back problems. I trained in a progressive cycle and eventually realized that I was actually getting a better pump in my legs at the much lighter end of the progression. So I started just training at that lesser weight and actually saw some improvement. Not huge but something. Recently I learnt where I was making the form error that was causing my back problems. Having had a fairly serious injury years ago I had assumed that was the culprit. Still not doing even my body weight in rear barbel squats, but I am doing them ass to grass in a slow and controlled manner and seeing some small improvement in strength week to week. Pushing myself a bit more with split squats where maintaining balanced form is far less of an issue for myself.
Great video! Can you make a similar video like this but explaining how to lean down and get shredded. Thanks
EXACTLY. DILUTING YOUR FOCUS.
I've been chasing the pump for a while till I found out that gaining strength was the key to progress; be it reps, less RPE, less rest interval and for God's sake more weight. Sean, thanks man!
Probably one of the best all-time UA-cam videos about the reality of gaining muscle in the most efficient manner. Train to get STRONG in hypertrophic rep ranges. Especially applicable to us drug-free lifters. A well articulated antidote to all the "volume is the primary driver of hypertrophy" claims floating around the internet these days.
Sean Nal on the come up
Perfect and clear!