Why You Should NOT Follow Science Based Bodybuilding
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- Опубліковано 6 жов 2023
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This video is not meant to spread any negativity, bullying or any other form of hate. I have the upmost respect for all the people trying to figure out new stuff. But sometimes, people who are consuming these studies, are taking it way too far. So if anything, the consumers of the scientific content are at fault, not the ones doing the research.
Bodybuilding doesnt have to be complicated, trying to find the perfect workout, or exercise, based on scientific research is most likely not going to give you the results you are looking for. You should learn the basics, and then do experiments by yourself, too see, what is truly the "most optimal" workout, or exercise for you. Using science can be helpful tool, but dont go overboard. The scientific papers can give you a good baseline, for how things should look like on average, if you dont have the experience yourself - you can then use this knowledge to help you craft the perfect workout, or exercise. So stop looking for the "most optimal" training split or exercise, you have to find these things by yourself, by going to the gym, and trying what works for you, thats the only way you are ever going to find out. So remember, you are your own scientist, take inspiration from others and then implement them in your own "most optimized" version. Goodluck!
#sciencebased #bodybuilding #mostoptimal
If you liked this video, then also watch this one, its will change the way you think about bodybuilding! 🔥
ua-cam.com/video/GLUd-sxeKZ4/v-deo.html
I like to keep a balance between science based things and "hmmm yes, me lift big iron, me strong, me big"
real
Agreed, the scientific community can give you some good ideas for general exercise selection or getting past sticking points. However, nothing beats sticking to the basics, experimenting with training volumes and intensities that work best for yourself, as well as just training in a way that is most enjoyable for yourself.
Personally, I cannot lift weights without tracking most of my training. But some of my friends don't enjoy that at all and would much rather use whatever equipment is free and chase a pump.
So some of your friends are not very bright. If you are just using whatever equipment is free and chasing pump, that’s not training that is just messing around.
@@retwerts Well if they have fun, are making noticeable gains, and are jacked then what's wrong with that? Literally just having a great time and getting good results.
@@charliebartlett5768 if they are making noticeable gains they should probably lower their gear dose and do some real training, because no natural past beginner would gain any muscle by messing around randomly in the gym.
@@retwerts Happens all the time. There are plenty of kids with above average genetics who look very aesthetics from just doing 100 push ups every night before bed, just like how there are plenty of people who can follow a diet and training plan for years and look DYEL. All just the genetic lottery.
@@retwerts just because your genetic is shit you don't have do sperg on normal people lil bro, the pump is a indicator of growth
I like Jeff but Winny is def right
Yeah
Read More
Jeff lied about the gear
Jeff Cavaliere is way overrated.
I hate when his videos have thumbnails like dont do this and this and that
@@GilbertGaylord"Read More"
"red tie increases gains by 400%" killed me 💀💀
That was a bow tie
Keep going bruda! ❤️ Been through your push pull legs split for about a month, and I'm in love with this. Don't stop, neither I will.
you have no idea how much your content is necessary in the body building community
That's exactly what the "non-toxic" and "not stuck-up" part of the community is saying: XYZ is something science has arrived as optimal through research; now you must give it a try yourself to see if it is optimal for you. Jeff Nippard and Jeremy Either are exactly like that. They've always preached experimentation over hard and fast rules. More relaxed versions of Mike Mentzer who always preached a single, most-effective way that he arrived at through his own experience and background in medicine. Sean Nalewanyj is a great example of the best of both worlds. Relies on experience where science cannot fill the gaps.
I'm still a beginner. I follow the routine that works for me that I've made by combining things I've tried from old school bodybuilders and modern science-based lifters. Works for me now, but naturally will need changes in the future as I get more experienced. Idea is constant adaptation and not forcing your way.
0:26 i thought someone was yelling like that in my house 😨
Thanks so much for this video. For too long, I've been following the most optimized programs but I seldom see the results. I'm now going to experimenting to see what's the best for me. Thanks again! Keep up the good work!
Thank you, thats the way!
I was stuck in a loop of videos before i found your channel. You the real GOAT 🔥
I could swear the scream at 0:26 was coming from outside my door
Hello Winny! I have been wondering if you are going to make a Video about strength training. I am having trouble gaining strength and wanted to hear your take on it. I love your videos always!
Consistency, good form, eat a lot of protein, get some sleep (hardest for me), drink some water, get in your volume, (10-20 sets per week per muscle group) and push yourself to the limits.
I've always been confused when people say "muscle group". Like for example do u mean arms as one group or bicep and tricep and 2 seperate. Sorry I've just stltarted, it's been abt 3 weeks, so sorry If u find this question dumb😅
@@alis5330
Arms refers to 2-4 muscle groups. Usually your arms are your biceps and triceps, two different muscles groups. Then there’s your forearms and shoulders, again two more muscle groups but still technically your arms.
Same thing with your “legs”.
Your legs could be just your quadriceps and hamstrings, two muscle groups, or it could also be referring to your calves and glutes, two muscle groups which are also technically part of your “legs”
As for your other muscle groups you have your abs/six pack and your obliques, also called your “core”
You have your “back” muscle groups like the lats, and upper back/trapezius, the lower back/spinal erectors
Sorry if I overexplained, hope this helps
@@ethangc081 this comment has literally summarized so many videos for me, thanks a lot man! This is gonna help me A LOT
If I can feel the correct muscle group being hit, not have any pain or discomfort, and enjoy the exercise, idgaf if it's 39x times less effective than an optimal exercise, if that optimal exercise doesn't feel right for me or isn't enjoyable.
I only watch those types of videos to find usually some variation of a well-known exercise that may be fun to try or use as an alternative for.
Imagine you're at a music school. You discover that playing the triangle is 39 times less effective than practicing the piano when it comes to mastering musical theory and improving finger dexterity. However, you absolutely love striking that triangle-it's enjoyable, you feel the rhythm in your soul, and it doesn’t strain your fingers.
Every day, you see others laboriously practicing scales and chords on the piano. The music might be beautiful, but their faces are twisted with concentration, fingers possibly aching. Meanwhile, you’re in the corner, gleefully ding-a-linging away, with the biggest smile on your face.
One day, a well-known pianist visits the school. He observes and approaches you. "You do realize," he says with a frown, “that mastering the piano can open doors to grand concert halls, while the triangle… Well, it mostly gets you into elementary school music rooms.”
You look up, still striking your beloved triangle, and reply, “Yes, but have you ever felt the sheer joy and bliss that comes from perfectly timing this ‘ding’?”
And so, life goes on. You might not end up in grand concert halls, but every ‘ding’ from your triangle is pure, unadulterated joy. You become a legendary triangle player, inspiring dozens. Sure, it’s a small, quirky niche, but it’s yours, and you wouldn’t have it any other way.
In a similar vein, keep enjoying your exercise of choice, even if it's not the most effective or popular one. In the end, what matters most is that it brings you joy and keeps you active. Fitness, like music, should be a celebration, not a chore!
@@KizamyYT 🤣i love that analogy
but like science based lifting can be summarised into a few words, "just do what's best for you".
You shouldn't take exercises based on feel only.pinch press gives crazy feel but no gains. Take what has worked for bodybuilders for 50 years
Great video ! not sure what you done differently in this video but i was laughing so much.
Thank you!
I knew you were gonna be a king. I called it in that first comment on your 3rd or 4th video
Great video man, in the end if it works it works just gotta exercise a little bit of common knowledge and you are probably good, not hurting yourself and stuff, but it's very true I saw more than once these people calling powerlifters ego lifters, they gotta chill fr
My favorite fitness chanels are bioneer and Jeff Nippard. I spend more time writing down workouts than going to the gym. I watched literally countless amounts of research videos before even going to the gym. Being a gym nerd myself this video feels targeted to me. Thank you for this video.
Also can you pls stop reading my mind? I was trying to create a 5 days a week workout routine and I copied Jeff Nippards push pull legs and upper lower program. Then I discover your channel and your 3 day upper and 2 day lower body workout routine. Its really cool that you practically became my personal coach by answering every single of my questions without ever knowing me. For that I must thank you. I am going to start using your program starting this monday.
I hope you become one of the biggest gym youtubers. (in size and subs) I loved you content. you are going to blow up one day. have a great journey😄
Are you going to do a video about rest days/recovery/sleep? That would be very incredibly helpful.
8 hours of good night sleep > no sleep batman sigma grindset.
Edit: Nvm just saw you made a video about that too named: Bodybuilding Siplified: Sleep. You really are going to be my trainer. Thanks winny😆
Thank you!
Hi Trainer Winny.. I love training for Strenght and functionality and Mma but I also love bodybuilding.
I only have 3-4 days per week to workout..
How can I balance this?
Im thinking of training strenght and mma in the morning and Bodybuilding in the evening..
is it ok?
Dude you are so underated
Frfr
Nice video winny ❤
Hello, I watched your split program video and it was a very nice video. But I have some questions, I would be very happy if you answer them. My program starts the first day with chest (4 exercise) and back (5 exercise) all exercise have 4 set with 12 reps. day 2 for legs and fore arms 4 exercise for each and 4x12. I train shoulders, triceps and biceps in the day 3 for all of them 4 exercise 4x12. day 4 rest. and i do it again, i am sure you gonna say its overtrainin but sometimes i take 2-3 day rest and i get weaker but while i keep go in my plan i gets stronger but just my chest is weak idk if its normal but in bench press in all of the set's i doing drop set maybe that is the problem that make my chest weaker. PPL sound's good but like i said if i get so long recovery time i am sure that i will get weak. or maybe when i workouting i am not press my self hard and it not makes overtraining. but i really work very hard when i thinking
Dude sure more rest days are good but
If u do more than 10 sets per Muscle per day you are just digging are deeper whole for yourself to recover from.which is stupid. I also take 3 rest days per week according to my split but I do like 14 sets per Muscle in whole week.
Awesome vid. One thing I would like to mention is that if you do opt to look into the science for bodybuilding, please only look at meta analyses. These are studies that review a bunch of studies and conclude if all these studies have an overall effect. So it’s not 1 study but tens of them. It’s the most foolproof way to see if there is an effect or not. If you look into simple research designs with 25 participants and make conclusions from that, you are simply wrong.
The problem with science based lifting is science constantly changes, a study says something and all the optibros instantly jump on the bandwagon, then a new study comes out saying the exact opposite and they change their mind again.
At the end of the day it doesnt matter whether you train your triceps overhead or your arms by your sides or if you train your rectus femoris in the lengthened or shortened position bc if sleep, nutrition, volume and intensity is on point, or at least good enough we’re talking about maybe a 5% difference in gains if even that
You canot mesure it in lab too small semple size
Absolutely! Had to experiment to find out what works over months. It was a chore but it was worth it
What do you think about overcoming gravity?
It has good progressions on gymnastics
love your videos man, keep it up! Straight to the point.
Yknow what. I JUST found your channel and I needed to hear this. Starting off on this journey it’s easy to go down the rabbit hole and only follow the “latest and greatest.” It’s good to learn some new things like isolating problematic muscle groups and better form, but in the end, lift the fucking weight and get to it. Easy peasy(we hope.)
great vid dude love your stuff nice to see your growing as well been following your upper lower split and i agree with every thing you say here cause i took your trainging plan run it once and swaped certain things out what worked better for me honestyly you are doing people like me a great service keep the good shit coming 👍
Thanks!
0:25 that scared the living soul out of me
I was watching it on my bluetooth headphones and just opened the door to check outside 💀
This just popped up via the algorithm, but I think this is super important advice. One other thing for me is what is "optimal" is focused around the gains, but may assume you have time, money etc. to maximise this, or you spend a fortune chasing the latest new gizmo, gadget or supplement every study extols.
The other massive thing that I'm trying to stop doing any more is chasing the optimal and instead focus on the "good enough" that I can do consistently. Being super optimized is draining and can often be a bit sad and lonely, which can just wipe out the benefits you get from getting the last 2% out of your bicep isolation exercise by using a special grip. Make sure you're happy and able to keep going and you'll beat the burnt out optimizer. I should know, because I burnt out and am trying to find the love of things like the gym or cycling again.
Exactly, I used to be so burnt out trying to optimize my workouts and my diet. What really woke me up was when I asked myself, “Will I ever stop working out?” And thats when I realize that im never gonna stop. So there is no point trying to rush my progress by optimizing everything when I know that I will achieve my goals eventually. Maybe it will be a little slower but at least working out is fun again instead of a chore that I have to do every single day
@@CatHugger88 I'll tell you that slow progress is the best, because even if you magically speed it up like in video games, then later on, when you have max out, going to the gym becomes boring when you can't improve anything.
Then a lot of people stop or go on steroids, otherwise they don't have the motivation to continue without effects.
hello trainer winny, i am chilean from sudamerica and you help me a lot thanks so much trainer
Alexander Bromley always puts it like this: Don't let perfect be the enemy of good. Keep progressively overloading, keep working, keep a good diet and sleep. It's literally that simple, you don't need to "optimize" this much.
Pretty much anything that builds muscle will get you big, it might just take a little longer, but you're in it for the long haul anyways, so it doesn't really matter as long as you get the basics down. Experiment with your own body what works, you have the rest of your life for that.
Thank you for another great video, Winny!
facts, its like nutrition for example. obviously there are the best types of food to eat according to their nutritional values. however if you don't like to eat it, it could impair consistency in the long run. This could in turn hinder X Y Z and so on. you need to find what works best for yourself, and science can be like a guide but not law.
love your content
Thanks!
The main thing I've learned from the science-based community is that working out is only 20% of the job. What you fuel your body with, how you recover and how you treat and track your physical issues is what gonna matter at any stage of your journey. Those people are dedicated to this lifestyle, they give good advices but some programs are nowhere achievable for most people just because of schedule, genetics or past traumas.
Winny says it well, stick to basics, build your own program that targets every muscle group. Be gentle to yourself, some days are gonna be better than the others, just because your had a bad day doesn't mean you're gonna have a bad month. Eat well. And my two cents is go see a doctor or professional from time to time, a blood test and a visit to the osteopath can help you progress too.
Working out is like 80% of the job. Eating & sleeping will not make gains no matter how optimal they are. Only thing that works is your training unless you are on drugs
@@dudefromnorth9410 Lifting is the easiest part. No matter if you lift 7 days a week, if you don't have a good diet with enough proteins and/or don't have a quality sleep you'll never achieve anything. You should watch winny's video about newbie gains, it's easy to understand for a lowest common denominator like you.
@@qm1174 Just because something is easy does not make it less important. You can make some gains with solid training without optimal sleep & diet but you cant make gains with proper diet & sleep without any resistance training. You will get healthier if you was earlier eating poorly but muscles will stay the same. Saying that training is secondary is just autistic. For every hypertrophy focused lifter stimulating the muscle with solid volume, intensity & frequency in their program will always be the most important factor. When it comes to eating its very basic, just make sure you are slowly gaining weight if not, eat more. Also get some protein in there & everything else has next to 0 effect. Micros & supplements matters very little only time you need to think about those is if you dont feel healthy. Aslong you are progressing sleep is not an issue, if you become too tired & your lifts are not improving or are getting worse you might need to rest more. This means sleep is only important because it supports your TRAINING which is PRIMARY FACTOR OF HYPERTROPHY.
@@dudefromnorth9410 That's what I like about people winning invisible arguments. Where did I say lifting isn't important or secondary ? It's an overall synergy. But yes how you eat and sleep always gonna be what's gonna matter in the long run and it's hardest part of the work. And that's funny because you contradict yourself in the bullshit you've been poorly trying to articulate "if you become too tired & your lifts are not improving or are getting worse you might need to rest more." If you have proper sleep and macros you're very unlikely to face these kind of problems. Why do you think any professional lifter and bodybuilder are sleeping more than 8 hours and control their macros/micros so much ? It's because at a certain level you will face these issues if you train reckelessly like you. You're probably young, what you try to explain is gonna matter on the first couple months for a newbie like you. You have no idea how biology and muscle building works, keep planking, you're one meter away from surface level of intelligence.
@@dudefromnorth9410 Working out is the base on which everything else is built. If you don't eat well and don't sleep well you are going to miss out on A LOT of progress you could have made. Your muscles are made in the kitchen and while you sleep, not while you work out.
After watching your vids, my progress went so much wuickly snd efficiently! I listen to your vids while working out snd its giving me motivation. Thanks for your content bro
Can you make a video on aesthetics? I would really appreciate it!
Alot of it is because any studies involving people is junk science because studying people with a true scientific method would be inhumane or impossible.
Small study groups.
Coorelation not being causation and so on.
It's not science that's the problem, but the complexity of the subject.
Pls do a video about stretching or warm up
I will never trust science based lifting after getting my certification. During one of the study lessons, they taught that the bosu ball squat is amazing for quad development. Needless to say, I stopped reading, took the test the same day, and passed by 1 point, but 🤷♂️ I'm refusing to make people do bosu ball for everything ton"test their capabilities."
I love your videos.
Shortened version: Experiement in all ways. Physically and sexuall-
Can you do muscles recovery time ?
What an amazing video
When I call myself a science based lifter, that just means I do stuff with good form, good tempo, and don’t egolift. I do whatever exercises I like and however much volume works for me, but I do them all with good form and tempo
I liked before watching
I've felt in this trap before
I don't actually consider it a trap but it embarrassed me sometimes in the past
Yes it may help you, but my mistake was thinking that this is the only best way to maximize muscle growth.
As winny said, the only one to know your body is you and only you.
So do what works for it and for your goals :)
i had almost all those videos he called out in seperate tabs😭💀
I needed to hear this :)
when you are doing physique reveal? and are you on steroids or natural
Said it perfectly
Bro red tie works perfectly
Hi could make a video with best exercises for all body parts with dumbells/barbells?
This is very individual, in my eyes, the basic exercises are the best!
where are you from?
When it comes to training style is it better to focus more on volume or intensity?
Intensity is king. Always go to failure.
Some things work for some people, but generally finding your balance between volume and intensity is the key to maximizing growth. Prioritizing only intensity is basically pure strength training, while prioritizing only volume is akin to cardio for that specific muscle. You want strong muscles but you also want muscles that can take a beating, thats how I see it at least
Both. Enough intensity that you're exhausting the muscle sufficiently, enough volume to get 10-20 sets per muscle group per week without being overly burnt out. You can tailor the intensity to that. If you can only do 2 sets each, 5x a week, then you can up the intensity as you have more recovery than if you did 4 sets 5x a week. More intensity makes up for less sets if needed, but more sets with adequate intensity makes for more growth overall, but with risk of fatigue buildup. Do what works for you, but it shouldn't be too easy or you won't force your body to adapt.
anyone know the song used in the clip at 1:34, ive heard it but cant find it for the life of me
looking for the same thing. I think it is part of some game soundtrack
kanye west - wolves
Ive been training for 10 years on my own and I still don't know what's best for me 😅
You are the best
yeah i hate that , it seems legit …. and i hate when they say new study found 😂
W winny
when are you going to reveal your physique trainer
How about you do a program focused on strength training?
I might do some time in the future!
@@trainerwinnyYay, I genuinely hope you show a free program for everyone to get a quality strength workout.
TOP!
Jeremy ethier just rips everyone else off.
I agree. It is about finding what works. I see too many trainers knocking certain exercises etc. Not only that, guys that are juiced up. Science is ok in a sense.
Jeff Nippard on suicide watch
you know? i'm something of a scientist myself
Renessance Periodization 🤓 hate him
Gym 🏋💪 love him
I mix everything in my workout 😅
Experimenting with new stuff is cool, but you shouldnt switch everything from workout to workout, keep that in mind!
@@trainerwinny every 4 weeks
WAIT. I thought body building in and of itseld is science based? Like how we now know new stuff like dynamic stretching is better than static stretching, how proper form affects gains, how protein builds muscle and etc.
I don't quite understand the difference between science based and non science based?
It is true. My only workout equipment is the log in my backyard, and I have seen great gains. I am the master of the log-based exercises- no study can triumph my firsthand knowledge.
My master is winny sir
I love you winny
Bro i had back injury for straight 3 years every coaches told me i cant build muscle with back injury after i found your channel i get back to bodybuilding again thanks for your help🙏
you're gonna f*cking blow up
I do the lifts I enjoy
If I didn't enjoy my workouts, I'd be less likely to do them
The perfect exercise for me is push ups and squads. You do not need anything else than hands, legs and floor. That's what makes it perfect :)
I like how he says it. You have to try out different types of varieties of exercises, you can't just follow what someone else says. It might have worked for them, but it might not for you. Try different stuff out and see if you like them. If you don't then consider trying out something else.
Yes, that is important, I see people saying I have to do this exercise exactly in this or that way, but if I do a warm up and don't fucking feel nothing on the muscle, not even a bit of pump (although pump is not necessary for hipertrophy, it is a great sign that the exercise technique is targeting the right muscle) then I will play aroung a little bit with different variations on the exercise to see which makes more sense to my body.
As a scientist - the most important thing to remember with the studies is that they're statistical. Their results lie at the center of a bell curve, and so for a "majority" (really weird definition, only actually applies to like ~20% or so) of people, the results hold. Everyone else fits outside, or adjacent. The best workout is the one that's best for you, that gets you the most pumped and that doesn't hurt. I enjoy flat bench, but not incline because of my shoulders. That doesn't mean everyone else has that same problem.
tl;dr,: do what you want, as long as it feels good
How very true 3:29
If still in doubt after this video, watch Rocky IV
0:26 ⚠️⚠️⚠️BEWARE Headphone users⚠️⚠️⚠️
Nearly had a heart attack doing laundry bro😮💨
I use a really weird 6-day full body routine that only works for me because of some weird personal factors:
- ADHD medication that I use is essentially pre-workout and allows me to do something that normally would be considered unsustainable. Creatine also worked wonders for me, I’m the opposite of a non-reactor
- also a student right now so I have all the time in the world to focus on having optimal sleep, recovery, and focusing on maintaining NEAT
- I only do flat bench for chest, and somehow it works for all the chest fibers
- I also run 4-5 days a week and some of that overlaps with the weight training. The longest I’ve run is 20K but that almost ended me lol
What this video says is right, everyone’s routine is different - like mine is downright unrealistic and only works due to a lucky confluence of factors. I’m 1.5 years into the routine and am trying to gradually make it more sustainable, but the main reason for the high volume / intensity is that for the first time in my life I feel like I’m tangibly building something.
"Personalizing?! Um ackchually that sounds a lot like... relying on anecdotes instead of evidence!" 🤓
Mate, watching winny sitting at the bench makes me a bit nervous. He talks and talks and i got a feeling that hes about to lie down and start pressing xD
Mike Mentzer was right
Just train hard and eat clean
00:20 if the person in question has hypertrophy as the goal, these "science based" do very well to correct/optimize something, by doing so they spread the right information and it is only a positive, unlike the misinformation you spread in your videos justified like "trust me bro".
50 years ago the bb community would have paid gold to have the information we have now, and now that we have it it is belittled in this way? then it is obvious that if you personally like an exercise compared to another more optimal one, you do it, but that's another matter.
One should learn from others and experiment. I personally learned tips and tricks from watching Dr. Mike Israetel that helped me correct many aspects of my training.
0:27 scared me
Winny do you recommend testosterone replacement therapy for skinny beginners, or hard gainers
Just train and eat in a calorie surplus no need for all that
Stay away from TRT, it's only for old people who can't keep their T levels up
It's been 2 months and I'm curious what you've done, but honestly, are you ready to poke your ass for the rest of your life for a measly 5kg more weight?
It's not even going to be pure muscle mass, and since you're not able to take care of the basics right now, these TRTs won't do you any good.
I've known a few people who did a real cycle at the beginning of their gym adventure without taking care of the basics and had no effects other than side effects and extra weight from water retention.
I'm mentioning this because the cycle is many times higher than what you'll get on TRT, so what you can gain is much smaller, so if you're healthy, there's no point
Drink lots of water, eat lots of protein, lift heavy things, get lots of sleep.
peeps who obsess over the science details are pretty insufferable
If you had to construct a single workout for everyone on earth, the scientific one is the way to go.
But if you are creating the best workout for a single individual. The scientific program is almost guaranteed to be suboptimal in some way.
We don't have an apocalypse yet, so only programs for a given person make sense.
Of course, I don't take into account people who start or train for less than a year, because they have most benefit of ready-made "science "plans the most
Quick tip:you can only watch winny the kings videos ın 1.25
İt will give you a great time. His speed will perfect
❤
Pls make a cutting for noobs!
Its already on the channel buddy
Cool