That's literally all there is to it. FInding that sweet spot weight in which you can do 8 - 12 reps; once you get comfortable with that weight increase it. And make sure you're getting a decent amount of protein.
Idk i feel like switching up from time to time is important too, especially when you feel like you hit a plateau profress wise. Go heavy for a couple weeks with 5×5 then do a deload week with high reps and then go back to 8-12.
This is the first video of your channel i’ve ever seen and i gotta say: you are the first person on yt that PRECISELY AND EASILY explained how to grow your muscles. Most of the other youtubers just circle around it or don’t talk about it at all. Props to you bro
hey man you keep showing up in my recommended and ive learnt so much from our videos that I do not get from other channels. extremely underrated channel
You really summed it up for me. I was watching your other videos and I was thinking I should bulk to get out of the skinny fat body. But I think as a 13 yo I should just eat more protein than just tracking each macro and going on a strict diet.
Exactly! You got this young'n!! Just stick to the basics learn them well, a bit of clean eating and protien in mind. Your going to reach your goals and then some. I'm going through it myself and the progress I've made in the past 2 months is a real boost to in all aspects where it's needed. Hope your still on the grind and keep getting it. 💪
Here i am i finished my 3 months of practice i started july 12 today is oct 12 I gained a little muscles yet i look kinda different maybe because my posture has also gone better but yeah i did my 3 months of practice and im looking forward continuing this. Do the hard work specially when you don't feel like it.
Man this channel is one of the only ones that makes you motivated and not overwhelmed! Excellent advice, I can see myself actually sticking to it this time
Great video I’ve started lifting and I’ve been feeling discouraged and second guessing things but you reminded me of taking my time and being hopeful, good luck to everyone else ,Thanks you 👍
This video is definitely a starting point for me because last time I went to the gym, I didn't know about any of this and ended up straining my muscles that hurt for days. Thank you Hamza.
Thanks for the video man!!! I’ve lost 75lbs this year with cardio and now I’m starting to do this by following Arnold’s body building encyclopedia. Trying to lose another 75lbs and pack on some muscle.
I actually did this too and figured it out by myself, no coach or trainer guided me to it, it’s the most effective way of beginning to work out and I believe everyone who managed to went through the beginning phase has done the same thing.
Yo man, i love the vids. I really love how persistant you are and how great your content is!! I was here when you just started out and its amazing to see jow much youve grown! Good luck, all the best!!
Been getting into working out seriously the past year, and even though I did this shit before watching this video, this video is fucking good. Good shit man, keep it up.
best video i ever watch on youtube Increase my confidence that i a doing good i go to gym 4 tinme a week right now and adding some protien and also try to eating some raw green thanks bro i thought i am not doing good you increase my confidence
The man just explained the whole package in 10 min and went straight to the point without trying to give complex, unnecessary and confusing "tips and tricks ". I don't regret following this channel and I hope others think the same as well. Thanks a lot Hamza, for real.
I gave up because of my diet. I can't stress this enough. If the diet is shit for ex- Not enough food or Way too much food the results will be shite. I wasted years doing the wrong things and not eating enough which fuked my entire body up and made me hate training. I went from training 5-6 days a week to quitting real quick. Realistic goals and a consistent diet go a really long way.
Get back into it bro . Start small and work ur way up! For example only train 2-3 times a week this time. And as u get better try cleaning up your diet slowly but surely . if i can do it and so can u.
The reason why i'm doing cardio now is because for my height i'm overweight. Want to at least drop down to a decent weight range for my height then i'll decide whether to bulk or cut more. I've been doing bodyweight training for months at this point but not much weightloss. Hoping by the end of this i end up with at least a little bit of muscle
Bro can you tell what exercise do you do for abs please!! I’ve always seen your abs and they get better and better! Can you tell the exercises do you do for lower abs.
Great vid, though the studies I've seen 'debunk' the hypertrophic rep range somewhat in that it extends it to approximately 6-18 reps - where non-significantly different muscle gains can be made within. One question though, what's the point in eating vegetables & why do you promote them on your channel?
@@insurancefraud4594 which vitamins? you can make a case for fiber but most vegetables have a significant amount of antinutrients (plants natural defence mechanism), they'll bind to the vitamins & minerals in your meal preventing you from absorbing them & causing kidney stones (oxalates), or they'll go straight for your organs themselves e.g. damaging the gut lining (phytates and lectins) negatives far outweight any benefit you might be getting from fiber in my opinion, just go for fruit high in fiber cus they contain much less antinutrients & more vitamin C and trace minerals (kale, spinach, broccoli, brussel sprouts, nuts, seeds are the worst offenders)
Agree with you on the training part. Have seen studies that say even lower reps are gonna build the same amount of muscle, of course paired with more strength. And by this, of course the point isn't to do 4 reps instead of 8 with 10lb dumbells. The weight and volume should be adjusted accordingly and I don't think there are gonna be any significant differences between someone training lower reps rather than 8-12 in terms of muscle mass. The only different thing is probably gonna be the strenght gain.
Heyy, i hope you’re doing well. I was wondering how did you got rid of the “gynecomastia” that I saw on the picture ( or adipomastia idk, it’s just that you know what I’m talking about 😁) ? Was it due to a proper diet or did it kinda disappeared over time ?
well for pubertal gyno, some people lose it at the end of puberty, some lose most of it when they lose fat (after all gyno is, fat tissue+breast tissue), you can also lose most - all using drugs idk the names, and the last way is surgery. Unfortunately i have pubertal gyno i hope i lose it.
Yes absolutely. You would make muscle and increased strength but it would be significantly less volume therefore significantly less muscle than a 8-12 rep set with slightly lighter weight
@@Hamza97 thank you, i was doing 8-12 reps range before lockdown (in France) but I was struggling with weight, maybe if I do 5 reps I could increase my loads better? I'm a beginner, i started in September but I don't have much strength so I was stuck early with progressive overload😕
Increasing the reps or weight you use should take at least a week if not even longer if your nutrition isn’t great. You may as well switch to 5 reps and try it for a bit to see if you respond better to heavier weight. That also makes progressive overload much easier
Should I start my sets of any exercise with a high weight, and maybe become uncapable of doing all the reps in future sets, or should i decrease the weight to do all the reps in all sets?
Start off each exercise with 1 or 2 sets of a lighter weight where you really focus on slow controlled movements and then do some stretchethes between. The objective here is to warm up your muscles and prepare for your "working" sets with good form movement.
It is so you get in the habit of working out, doing more workouts per work might result in burnout, 3 times per week is good but increasing later on when you are comfortable with working out is beneficial as well
Ayo quick question if anyone would be kind enough to help me: Im 15, 5'11, 115 very skinny i started lifting last week(8 days ago) and i do 4 sets of 40 reps with a 10lbs weight and in-between sets 10 push ups and a 30 sec break then 2 times out the week i do squats and calf exercises to failure am i pushing too hard or am i on the right track? (Genuinely asking for honest feedback)
I do full body workout every week so I only do 3 sets of each exercise use since I hit every muscle multiple times a week. So if I’m in the 8-12 reps per set range, is 3 sets alright ?
Try to do a ppl for 3 days a week then get it up to 6 days per week until you reach your max muscle growth then you can maintain on the 3days per week after
@@assumingninja9407 6 days a week is bad advice if he's a beginner. There would be no time for him to rest and recover. Muscles are built after the gym and not during the session.
Doing a whole body workout will not be effect as you won't be able to push yourself to the limit with each muscle groups that you will be training. It's best to break down your days through a couple of muscle groups. For example, a leg day, back and bicep etc.
*Get the BEST 7 workout routines sent to your phone: **hamza-ahmed.co.uk/pl/2147504200*
hey hamza your link is down
What’s your Twitter bruv want to follow
Links don't work anymore pls update
Its showing page doesn't exist
The link still down
"either press the weight or you die" man is living the ultimate live or die motivation
*lift or die
@@gat-susama7409 shout out to George Washington and shit
I mean that's one hell of a way to die
That's literally all there is to it. FInding that sweet spot weight in which you can do 8 - 12 reps; once you get comfortable with that weight increase it. And make sure you're getting a decent amount of protein.
Idk i feel like switching up from time to time is important too, especially when you feel like you hit a plateau profress wise. Go heavy for a couple weeks with 5×5 then do a deload week with high reps and then go back to 8-12.
@Deku so just be controlled moving your weight and be consistent with your speed so you have an accurate measure
Beginners should start with 5x5 program build some strength then do hypertrophy training after
I always go for 13 reps
0.5-1 oz of protein per pound of body weight…
I have a feeling this channel will actually help me and not try to get me to pay a ridiculous price …
Just don't look at his coaching prices.
@@porkerpete7722 how much are they?
@@is5714 actually pretty cheap
@@porkerpete7722 how much exactly?
@N O exactly?
This is the first video of your channel i’ve ever seen and i gotta say: you are the first person on yt that PRECISELY AND EASILY explained how to grow your muscles. Most of the other youtubers just circle around it or don’t talk about it at all. Props to you bro
You are great ,my man. Thank you for every video.
Thank you for joining me brother
@@rawlr9066 Shut up that shit wasn't funny.
@@deadboym4r I was only trolling you. I didn't mean it. you fell for it
@@deadboym4r tf did he say 💀
@@rawlr9066 what did he say 💀
i feel like this is the most informative yet compact video i've seen on this topic, great job
hey man you keep showing up in my recommended and ive learnt so much from our videos that I do not get from other channels. extremely underrated channel
You really summed it up for me. I was watching your other videos and I was thinking I should bulk to get out of the skinny fat body. But I think as a 13 yo I should just eat more protein than just tracking each macro and going on a strict diet.
100% keep going king 👑
Exactly! You got this young'n!! Just stick to the basics learn them well, a bit of clean eating and protien in mind. Your going to reach your goals and then some. I'm going through it myself and the progress I've made in the past 2 months is a real boost to in all aspects where it's needed. Hope your still on the grind and keep getting it. 💪
Bro you're gonna hit your 20s and be fucking huge. Stick with it.
Here i am i finished my 3 months of practice i started july 12 today is oct 12
I gained a little muscles yet i look kinda different maybe because my posture has also gone better but yeah i did my 3 months of practice and im looking forward continuing this. Do the hard work specially when you don't feel like it.
Empuah
well, how’s it going ?
i just love how motivational and realistic this is; great video mate!!
Man this channel is one of the only ones that makes you motivated and not overwhelmed! Excellent advice, I can see myself actually sticking to it this time
Thank you brother. There’s so much over information out there. This is simple and to the point.
Great speaker with great pace, tone and pauses.
you are literally such a goat for making these videos. really appreciate them man.
Thank you for being this "brutal honest" about everything 😍😍 .. I m new to this channel but I m just loving it
Thank god this showed up in my recommended. Ur doing gods work🔥
you have no idea how much you're helping me, tysm for the free info :)
Floppa
@@samuelpaz3218 yessir
how much do you bench press now?
Great video I’ve started lifting and I’ve been feeling discouraged and second guessing things but you reminded me of taking my time and being hopeful, good luck to everyone else ,Thanks you 👍
You're newer videos are getting kinda bs recently but I love this straightforward encouragement, thank you for this it rly helps
Seriously good stuff. Cheers 👍🏽
This video is definitely a starting point for me because last time I went to the gym, I didn't know about any of this and ended up straining my muscles that hurt for days. Thank you Hamza.
Thanks for the video man!!! I’ve lost 75lbs this year with cardio and now I’m starting to do this by following Arnold’s body building encyclopedia. Trying to lose another 75lbs and pack on some muscle.
These geezer is brilliant. Cheers for making these videos man.
I do my compound exercises like squats bench and rows 5x5 and my isolation exercises I will do 10-12 reps for 3-4 sets.
Your vibe is outstanding in this one. Great stuff too
You're a class act, Hamza. Thanks again 👌👌
I actually did this too and figured it out by myself, no coach or trainer guided me to it, it’s the most effective way of beginning to work out and I believe everyone who managed to went through the beginning phase has done the same thing.
FANTASTIC advice, great video. Well done.
Really helped me so much brotha, much love👌
Great video, certainly helpful for beginners like me.
I hope you learnt something new my man
Türk var mı lan kanalda
Yo man, i love the vids. I really love how persistant you are and how great your content is!! I was here when you just started out and its amazing to see jow much youve grown! Good luck, all the best!!
PJ my man, haven't seen your comments in a while. I hope you're smashing life. Thanks for coming back today
Absolute king comment, keep grindin‘ brother
@@eg5_enjoyer thank you my man, stay grindin 🙏💯
@@Hamza97 no problemo man, im doing pretty great myself and i hope ur doing great too! thanks a lot!!
u still doing good after 7 months?
I think you gonna get way more than 1000 subs. This video was great!
Been getting into working out seriously the past year, and even though I did this shit before watching this video, this video is fucking good. Good shit man, keep it up.
Loving his video's sooo damn much,so much info and helpful 💗
Fantastic advice Hamza, thank you
Just got recommended your video. Smart Lad. Will definitely subscribe.
Thankyou for Practical advice & related actionables
Dude you literally motivate me so much
i train from a year and thanks to you know i now why i faild, but i will go for it
best video i ever watch on youtube
Increase my confidence that i a doing good
i go to gym 4 tinme a week right now and adding some protien and also try to eating some raw green
thanks bro i thought i am not doing good you increase my confidence
Great video man!
Great video brother !
i appreciate this video thanks
You’re welcome lil bro
Thank you hamza.
Gold content from our humble asian brother.
Awesome teachings..!!
i actually started taking notes before i was instructed. i felt kinda special when he said to take notes.
The man just explained the whole package in 10 min and went straight to the point without trying to give complex, unnecessary and confusing "tips and tricks ".
I don't regret following this channel and I hope others think the same as well.
Thanks a lot Hamza, for real.
No lie,the way you put it “you have your whole life” makes it seem easier somehow,maybe because there’s no rush
thanks for the help man :))
I like you man, you doing great job!
man I love this guy
Thank you brother 😊
UA-cam got recommended ur video , Hi bro really useful one , you earned a new subscriber .....
Bloody hell, thanks mate
Much Respect
First one here after the updated version posted ....OG Hamza is back baby...
Dear Hamza, can you make part-2 of this video. Love this video
Bro this is the best
Been is the education level for 8 months, until I watched this guy.
Thank you
thsi video is very straight forward thanks
Wise man!!!
Great video. Thank you. Also wanted to point out for the LOLs... 2:11 "Bench Press Fart"
My biggest tip is doing it together, if you have a gym buddy you can motivate each other
I like to do the excercises in a controled way, makes me feel less anxyous
I gave up because of my diet. I can't stress this enough. If the diet is shit for ex- Not enough food or Way too much food the results will be shite. I wasted years doing the wrong things and not eating enough which fuked my entire body up and made me hate training. I went from training 5-6 days a week to quitting real quick. Realistic goals and a consistent diet go a really long way.
Get back into it bro . Start small and work ur way up! For example only train 2-3 times a week this time. And as u get better try cleaning up your diet slowly but surely . if i can do it and so can u.
he wanna reach 1k look at him now with almost 2 mill mshallah tysm brother
Started ur workout routine today, inshallah u not bullshitting me🤝
how is workout going on
Update?
What about overweight to muscular
Listen to this man. I’m 30 years old and fucked up my back so many times from poor form and I don’t even look that good for it
1:28
Gets me everytime
ahhh og days
imagine having him as your gym bro
this video was amazing and your voice and delivery are great!
a lot of people do not realize this takes times
AND THEY HATE THAT
The reason why i'm doing cardio now is because for my height i'm overweight. Want to at least drop down to a decent weight range for my height then i'll decide whether to bulk or cut more. I've been doing bodyweight training for months at this point but not much weightloss. Hoping by the end of this i end up with at least a little bit of muscle
whether you cut or bulk still do cardio your body will thank you
Bro can you tell what exercise do you do for abs please!! I’ve always seen your abs and they get better and better! Can you tell the exercises do you do for lower abs.
Slow and Steady wins the race.
Great vid, though the studies I've seen 'debunk' the hypertrophic rep range somewhat in that it extends it to approximately 6-18 reps - where non-significantly different muscle gains can be made within. One question though, what's the point in eating vegetables & why do you promote them on your channel?
vegetables have a ton of good shit in them
@@insurancefraud4594 like what for instance? genuine quesition appreciate the reply
@@JamesTaylor117 mostly fibre and vitamins e.g kale is a great source of iron.
@@insurancefraud4594 which vitamins? you can make a case for fiber but most vegetables have a significant amount of antinutrients (plants natural defence mechanism), they'll bind to the vitamins & minerals in your meal preventing you from absorbing them & causing kidney stones (oxalates), or they'll go straight for your organs themselves e.g. damaging the gut lining (phytates and lectins)
negatives far outweight any benefit you might be getting from fiber in my opinion, just go for fruit high in fiber cus they contain much less antinutrients & more vitamin C and trace minerals (kale, spinach, broccoli, brussel sprouts, nuts, seeds are the worst offenders)
Agree with you on the training part. Have seen studies that say even lower reps are gonna build the same amount of muscle, of course paired with more strength. And by this, of course the point isn't to do 4 reps instead of 8 with 10lb dumbells. The weight and volume should be adjusted accordingly and I don't think there are gonna be any significant differences between someone training lower reps rather than 8-12 in terms of muscle mass. The only different thing is probably gonna be the strenght gain.
I'm hitting the gym 7 days a week now
Grata on getting 1k subscribers
Heyy, i hope you’re doing well. I was wondering how did you got rid of the “gynecomastia” that I saw on the picture ( or adipomastia idk, it’s just that you know what I’m talking about 😁) ? Was it due to a proper diet or did it kinda disappeared over time ?
its just fat loss bro, it does go down as puberty slowly finishes up, however it just comes down to what your diet is and how active you are.
Nope, surgery is only way to get rid of gyno
well for pubertal gyno, some people lose it at the end of puberty, some lose most of it when they lose fat (after all gyno is, fat tissue+breast tissue), you can also lose most - all using drugs idk the names, and the last way is surgery. Unfortunately i have pubertal gyno i hope i lose it.
He still has gyno
so for the first 3 months, do you do the workouts at home and then you join a gym?
But can I still gain muscle with 5 reps with progressive overload? For example for heavy exercises like bench press
Yes absolutely. You would make muscle and increased strength but it would be significantly less volume therefore significantly less muscle than a 8-12 rep set with slightly lighter weight
@@Hamza97 thank you, i was doing 8-12 reps range before lockdown (in France) but I was struggling with weight, maybe if I do 5 reps I could increase my loads better?
I'm a beginner, i started in September but I don't have much strength so I was stuck early with progressive overload😕
Increasing the reps or weight you use should take at least a week if not even longer if your nutrition isn’t great. You may as well switch to 5 reps and try it for a bit to see if you respond better to heavier weight. That also makes progressive overload much easier
Tysm for your advices😁💪
Should I start my sets of any exercise with a high weight, and maybe become uncapable of doing all the reps in future sets, or should i decrease the weight to do all the reps in all sets?
Start off each exercise with 1 or 2 sets of a lighter weight where you really focus on slow controlled movements and then do some stretchethes between. The objective here is to warm up your muscles and prepare for your "working" sets with good form movement.
Decrease weight to do all reps of all sets, trust
A problem that I have and I consider more as a pretext is my family, since when trying to improve my habits they make fun of it.
Wow 2 years and you went from 1000 to 2 million subs
9:40
Wow, by the time im watching this you've already reached 515k!
I only do resistance and muscle building exercises
Is going to the gym 3 times a week enough? For instance doing your 3 gym workout routines?
It is so you get in the habit of working out, doing more workouts per work might result in burnout, 3 times per week is good but increasing later on when you are comfortable with working out is beneficial as well
this hamza is waaay more likeable than the current.
New hamza feels toxic and egoistic.
Very true. He says some stupid sht in his videos. Like that time when he said to edge to increase testosterone
Form is important but I dont agree that is that important, unless the person does it so wrong that it hurts
If I do an exercise of 4 sets how do I distribute my reps? 8, 10, 10 12? Or should I do 12, 10, 10, 8?
12 10 10 8 I think
@@markrobs2954 iio
Do till failure buddy, don't keep the reps fixed
Ayo quick question if anyone would be kind enough to help me:
Im 15, 5'11, 115 very skinny i started lifting last week(8 days ago) and i do 4 sets of 40 reps with a 10lbs weight and in-between sets 10 push ups and a 30 sec break then 2 times out the week i do squats and calf exercises to failure am i pushing too hard or am i on the right track?
(Genuinely asking for honest feedback)
I do full body workout every week so I only do 3 sets of each exercise use since I hit every muscle multiple times a week. So if I’m in the 8-12 reps per set range, is 3 sets alright ?
Try to do a ppl for 3 days a week then get it up to 6 days per week until you reach your max muscle growth then you can maintain on the 3days per week after
@@assumingninja9407 6 days a week is bad advice if he's a beginner. There would be no time for him to rest and recover. Muscles are built after the gym and not during the session.
Doing a whole body workout will not be effect as you won't be able to push yourself to the limit with each muscle groups that you will be training. It's best to break down your days through a couple of muscle groups. For example, a leg day, back and bicep etc.
@@moredatesonplates No I meant back and bicep day, not separately.
@@moredatesonplates I’m doing push pull leg split is that bad for a beginner?
I subscribed to this 1:29!!!
1k subs before the end of the month, let's gooo....
We don't set results based goals my friend. All about performance goals: 4 quality, value filled videos uploaded before the end of the month
@@Hamza97 Wow you gained followers fast
Maybe we’ll hit 5k by the end of this year!!
@@Hamza97 LMAOOAOA
@@Hamza97 you'll hit 100k at the end of the year
Bro you're running in matrix