How To Become An Advanced Lifter (#1 Factor)
Вставка
- Опубліковано 5 тра 2024
- ✅ Subscribe to my main fitness channel: / nalewanyjfitness
Get Your FREE Workout & Diet Plan:
📝 www.SeanNal.com/freeplan
Premium Quality, Science-Based Supplements:
💊 www.RealScienceAthletics.com/
(Save 10% with coupon code UA-cam10)
Connect With Me:
👉 / sean_nalewanyj
👉 / sean_nalewanyj
#fitness #gym #workout #buildmuscle #bodybuilding
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS:
1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio.
2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order.
✅ Follow on IG for more daily tips: @sean_nalewanyj
P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
Sean my left arm is trash!!! I can almost log double with my right are, specially biceps 💪. What do you recommend I do?
Sean...You are an extremely wise Man! Thanks for sharing it!
My favorite definition of virtuosity is “doing the common uncommonly well.” I think this suits this topic.
I've never heard this described so well before.
💯
Elegantly right!
Eloquently articulated ❤
Nice🫠
legit props to Sean for bringing this kind of clarity to those who don't know any better
I guess, and I guess it will help some, but I imagine will fly over the heads of most.
@@jakeherterwelcome to internet
80% is diet, 20% is lifting and 100% is consistency... wait that's 200%, let me start over. 😂
Lifting & diet is equally 50/50
Bro forgot about recovery
Recovery
Real stuff, consistency is so important
These arbitrary percentages are just dumb. You aren’t going to look muscular without exercise, so how could it possibly be 20%? They are all equally important.
Consistency is key.
It's the hardest part 😭😭
Realest dude on yt when it comes to working out, mad respect.
The #1 attribute of advanced lifters, in my view, is consistency. No program will ever be perfect.
Gotta embrace the grind. +1-2 reps a month isn't a plateau, that's fantastic for an advanced nearly maxed out lifter. +20 reps a year makes a difference. No need to freak out and change programs as soon as you flatline for a week or two. Slow progress is still progress.
Don't let perfect be the enemy of good
Being good at the basics is how you get good at doing anything.
"I fear not the man who has practiced 10,000 bicep curls once, but I fear the man who has practiced one bicep curl 10,000 times"
- Abraham Lincoln or something
"Everybody wants to be a bodybuilder. Ain't nobody wanna lift no heavy ass weight."
- Copernicus
Literally me
"Bro could bench 405 but couldn't do 20 pushups lmao 💀" - Jesus probably
The hardest part of working out is eating honestly
Sounds like you’re a hard gainer like me
For me its getting enough sleep
Eat to fuel your training. Allow 20% and no more bs food if you want it.
Facts!! I’m 43, 205lbs, pretty fit. Trying to gain another 15 pounds of muscle has been nearly impossible for me. Even with three shakes a day, it’s hard to consistently get the right amount of carbs and the daily amount of protein needed every day for those gains.
Protein, protein, protein, every meal should revolve around protein. Carbs are in lots of stuff but protein is main challenge.
This applies to life in general. Stay consistent and disciplined with the basics - show up to work on time every day, prioritize your tasks according to urgency and importance, stay patient when results dont come immediately. Don't get distracted and leave your job whenever some influencer floats you some scheme.
Love this. Very, very well said.
💯 I’m in my sixties now and have been lifting since I was a teenager. The secret is , there are no secrets. Basic fundamentals in the gym , no six day per week double split routines (your body needs rest and recovery), eat a balanced diet, don’t stress about some food indulgences once in awhile, sleep when you’re tired, drink when you’re thirsty, manage your stress and don’t sweat the small stuff.
Someone successful once said that when asked "what's your secret?", he got offended. There was no secret shortcut to success, just a lot of hard work.
J'aime beaucoup les interventions d'Aurel ! Très bonne éloquence, très drôle et toujours pertinent 💪
To summarise: HARD WORK pays off. Just keep lifting!
I love your channel because you keep things simple. I’ve finally just kept with the same workout and not keep changing it up because I didn’t see gains. I just increased intensity.
THIS is the greatest piece of advice that could be given.
Best trainer on UA-cam, no bullshit right to the point crystal clear !
Sean is right on the money with this one. While variation isn't killing your gains per se, trying to go overboard with the extravaganza will do more harm than good. Most people do fine sticking to the basics.
Great picture
@@jakeherter Thanks!
Sean is the anti-Humiston! Haha! I won’t lie, I fell into the trap of trying out all of Ryan Humiston’s 326 curl variations. It feels much better just doing a normal dumbbell curl and adding weight!
@@soonerborn7603 I feel you lol
Consistency is the 🔑.
Only thing I’m getting from this video is to do bosu ball squats for maximum gains.
This sounds kinda similar to boxing where mastered fundamentals without any additional fancy shit can get you really far
Great philosophy in life to have in general and applies to almost everything!
I've been telling my clients and younger gym goers this for years. It's great to see them progress when they take the advice. Keeping it simple really helps you get some great gains.
Real one for this.
Finally someone said that
Yes, Sean!! 👏🏼 ☺️👌🏼
exactly. thanks Sean
Thanks for your free coaching😊 and guidance
Consistency, intensity, and patience
Progressive over load is what keeps my joints fucked up lmao, it only works on pull days
I built my body off of whole milk, bolonga sandwiches and lifting heavy shit for years. That's really all it takes.
Tren bolong sandwich
I'm glad you said this
As someone who just recently reached the advanced strength level for my body weight, this is very true. 💯
I love how genuine your advice is. Everyone wants the sexy or unique “hack” that will get them jacked, but in reality 90% of the results will be gained through just training hard and consistently, sleeping well, and hitting calorie/protein targets. Anything else is just for optimization to squeeze out those little extra gains (which do add up over years of course) to supplement the most important things. The best advice is usually boring and that’s why a lot of “fitness influencers” try to introduce outlandish training techniques or rag on things that we already know work, for example the weird subset of people that shit on whey protein powder. Unfortunately the most effective advice is boring and usually doesn’t get you clicks and being controversial is better for engagement. People who are new to the sphere sadly get caught up in focusing on the ultra-optimization information that “fitfluencers” swear are essential and end up stepping over dollars to pick up a dime.
I’m glad you haven’t sold out.
It all comes down to 2 words. Consistency Consistently
The voice of reason and common sense.
Once again, slinging facts
The way I see it:
Master the fundamentals, later worry about the details.
And consistency over time
Consistency and stick to basics 💯 👌
It all comes down to work no matter how you look at it...
Good practical advice
Excellent!!
Well-phrased!
Bro, you're awesome
This man has made a career out of saying the same thing a thousand different ways. He *is* consistent, I'll give him that.
I appreciate this message.
Just started lifting weights and have been so encouraged by your advice
You would do well to continue listening to him for advice he really knows what he's talking about...
Longtime no see. Welcome back
You are amazing. I used to think building an aesthetic physique is more complicated than eye surgery. Words like macros, drop sets, pyramid sets, reverse pyramids, super sets etc made me anxious. After i started following you, i learned that it's all about discipline, eating clean, tracking the workouts and getting the basics right. No bullshit. Thank you Sean❤️
I would have said "Being consistent and doing the basics"
Sean is da man
Best fitness dude on the web.
Thank you!
SALUTE💯 This is what you call "THE RIGHT INFO"👌
Time and consistency
Great advice!🎉
Bingo. People always ask me "what do you do to stay lean and build muscle" I always tell them, it's like starting a entry level job. "You eventually just get good at it, and figure it out in your own way"
Its all about routine
Great advice
Bro did a bosu ball squat to teach us a valuable lesson
got it. we need to do a bosu ball squat to reach enlightenment and unlock new gains.
Basically saying to all you “experts” lifters or young guys learning. Dont over think sh!t.
Correct.
i believe the phrase is youre mistaking the forest for the trees
This is why Leon Edwards has the most aesthetic physique
"Preoccupied with a single leaf you will miss the tree..." - Monk Takuan
Never forget the basics and the large picture
Well said Sean factewanyj
I think the most important thing is getting the basics right and then including small details to progress further. The basics are never wrong and they will follow you through your entire fitness journey. At some point you will know what to add to them and how to dial everything in. For the most part you shouldnt worry about extreme details if the basics are not executed properly you wont gain muscle
For anyone wanting to go from an advanced lifter to an elite/pro lifter, that’s where these tiny details start to matter, when you’re competing against others who are also really good at the basics you need every edge you can get. The rest of us can rest easy.
Bro you're either preaching to the choir or speaking purely arcane to those who cannot understand
Its doing adequate volume of sets to failure consistently every week
Just like the stock market. Dollar cost average into Index ETFs over an extended period. Consistent, small gains yield lavish rewards. The basic, day to day process won’t turn heads. But the end result will.
mind muscle connection
People who are lazer focused on details are usually tired of generic information and think there might be a unique way to get things done quickly. Sometimes sadly there isn’t. You really just have to put in the hard work for a long period of time
Well said 👏
By understanding the cycle of stress, recovery and adaptation and carrying progressive overload, there is really nothing more to do than fine-tune details from time to time.
Facts
Pain, Protein and Consistency.
Another thing I learned while no where near advanced, is something that works for a lot of people might not work for you.
Consistency is key, I think.
Facts 💯
Could apply to anything in general tbh
Great advice! Perfect! When I first started lifting, my thoughts were exactly that, "do I need specialized exercises or can the basic compound moves help me reach my "beginner goals" ?
Thank you Sean!
This ties in to something I've been thinking about a lot lately. There's so much nuance about regularly or periodically switching up your routine. This whole "shock the muscle" type of thinking. The more I watch science based lifting channels like Sean, Mike Isratel from Renaissance Periodization, and Jeff Nippard, the more I question that logic. If you're working out, staying consistent, and focusing on form, intensity, and progressive overload, I don't see why change would matter much. I'm going to see if I can find some detailed content on the subject. I welcome input from others, as well.
The shock the muscle thing is legit and every strength athlete agrees in WSM, powerlifting and even arm wrestling.
Plateaus cant be avoided forever.
@maalikserebryakov It's pretty bold to say "every athlete". You obviously can't know that. It also wouldn't necessarily matter if it was the popular opinion. That doesn't mean that it's true. Things change all the time. And your plateau comment doesn't really make sense. If you are doing things right and focusing on progressive overload, then you'll continue to improve.
Since leaving that comment, I've watched 3 different videos (including Sean) that actually explain why switching up your routine isn't that important or necessary.
I would say-- it starts with showing up. As Sean said, day after day, year after year.... they show up.
The best "little tricks" are those done consistently. I never knew how little vegetables I ate until I forced myself to include them in every single meal including breakfast. I never knew how little I was gaining in the gym until I forced myself to document every single lift in a journal in my phone. I never knew how terrible my squats were until I moved the mirrors and forced myself to look at my side profile while facing forward.
Don't push for your best moves to become 1% better. Push for your entire lifestyle to become slightly better in all areas. Then you'll improve like you never have before.
Hey sean, I was curious if you could talk about resistance bands vs. Traditional weight for strength gain.
Can you do a video on the benefits or possible drawbacks of doing dropsets? Are they worth it?
So what you're saying is... I need to eat MORE duck eggs???
I think the only “optimal” technique out there is called “discipline”
80/20 principle fellas. You can achieve 80% of your potential with 20% of the effort. Don't overcomplicate it.
Exactly 👍
Life in general is like this and people think exactly that for everything 💀
I fear not the man who has practiced 10,000 different exercises once, but I fear the man who has practiced the same exercises 10,000 times.
- Bruce Lee (probably)
I'm trying to start lifting weights at home since my local gym is too far to walk and I don't have my license yet, so I bought a 8kg kettlebell. Problem: I have no idea how to fit working out into my routine, and I'd love some advice
As a Calisthenics "Athlete" I can highly agree with that. You dont need 10 different fancy machines for your Training. Just stick to your basics, for example become a master at Pull Ups and your back has no other choice but to grow
Yeah but how will they sell their “unique and secret” program?
Hey Sean!
And good genetics.