10 Muscle Building Mistakes (KILLING GAINS!)
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- Опубліковано 5 вер 2018
- The 10 Worst Muscle Building Mistakes that you should avoid. These mistakes are common for beginners that are starting to look into how to build muscle as well as advanced. If you're looking for the best bulking and muscle growth diet/workout you should first make sure you're not making these mistakes
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TIMESTAMPS:
Mistake 1 - Always Sticking to The Same Rep Range: 0:57
Mistake 2 - Undervaluing The Importance of Food: 2:53
Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 - Overvaluing Supplementation: 5:44
Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 - Working Out Too Much: 7:39
Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27
I've spent years trying to build muscle naturally and let me start by saying it's not easy. There's so much misinformation out there on how to build muscle as a natural and even if you were to find the right information there's so much of it that it's easy to get overwhelmed and not take action. I felt that first hand as ive gone through phases where my goal was to strictly be as bulky as possible and other phases where the goal was to get as lean as possible. Over the years of going through dirty bulks, clean bulks, cutting phases, trying different supplements, as well as constantly modifying my workout plan I went through a lot of trial and error. And I want you to avoid making the same mistakes that I did so you can see results as fast as possible by focusing on the things that truly matter when it comes to building muscle while ignoring the rest. So today I want to go over the 5 biggest muscle building mistakes that you're probably making that are preventing you from seeing the gains you deserve. Let's jump right In and start with the biggest workout related mistake that beginners and advanced people make. Always sticking to the same rep range. There is a rep range that is believed to better for building muscle and even though there's a lot of debate about what the best rep range is most people will agree that it falls somewhere between 6 to 12 reps. The best results that I noticed were always within a narrower rep range of 5 or 6 to 8 reps. However by constantly sticking to this same rep range you're going to have a lot of trouble making progress especially after you're no longer a beginner and results start slowing down. This is why you want to spend time with three different rep ranges low moderate and high. Your moderate rep range could be 6 to 8 reps. Your low rep range wlcould be roughly 3 to 4 reps and your high rep range could be 12 to 15 reps. You would spend two to three weeks working on each rep range and you would do this because each rep range has benefits that will transfer over to the other rep ranges helping you get stronger and build muscle faster. The three to four rep range allows you to lift a much heavier weight which will then make the weight that you were using for your moderate and higher rep ranges a lot easier allowing you to lift heavier weights for those rep ranges as well. With a high rep range of 12 15 or even 20 reps you'll be increasing your endurance and your body will adapt to an increased production of lactic acid. This will help you squeeze out extra reps at the moderate rep range and even the low rep range with the very heavyweight. Breaking up your work out into periods of low moderate and high rep ranges is known as periodization and this will allow you to continuously increase the intensity of your workouts in the shortest amount of time possible ultimately leading to some very impressive results. Your body is very good at adapting and periodization is a great way to constantly keep it guessing which is a big plus when it comes to building muscle. The next mistake is undervaluing the importance of food. If you happen to be a hardgainer you have to eat a lot of food to build muscle. if you're not a hardgainer you still have to eat a lot of food to just not as much. Muscle is metabolically active tissue and due to our biology and the way that we've evolved our bodies try to conserve energy whenever they can to ensure that we don't starve. So from an energy conservation standpoint your body doesn't want to build muscle and you're going to have to force it into growth.
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I really dont have the money to eat 6 times a day
Same :/
Buy whey. Good whey.
Eat bananas avocados and alot of meat :) oh and brocoli :)
protein powder & almond milk, mix well & drink it with any meal you do dont get a lot of protein or a smoothie.
Beans and rice, beans and rice and egg. Use dry beans to boil, super cheap! Do a big batch at once and freeze. Beans works in smoothies with fruit too.
@@mikaelajansson4321 Expert over here guys! XD Your information sounds more interesting than the video it's self haha...
Bout to pass a biology exam just from listening to this guy lmao
Lmfao
Hahahaha
I hate it
@mister poopies you have any idea what the people who hide from the real world are called?
Professors. Professors themselves are cringe. They don't know anything about their given topic, and usually have no life experience.
Take my neighbour for example. An electrical engineer. 54. Has two children to an ex wife who divorced him for everything, 20 years prior. Ten years ago, he meets a drop dead gorgeous 27 year old, whose been divorced twice, cleaned both those husband's out. Electrical engineer marries her despite all his friends warning him she's a gold digger, and ten years later, she's accumulated two homes in her name from him, through a club sport into the divorce settlement, making it her third car, and has even turned their young boys against their old man. He might not be a professor, but he could be if he wanted to.
You may or may not realise one of these days that there's a difference between people that can impress an audience of students, and people that have results.
The information guys with results offer may not jive with you personally or fit into your preferences. We can't implement everything we want. But anyone with results pretty much knows a lot about what they're talking about. And a diploma is not necessarily a result. Diplomas are like trophies that all kids get just for playing.
@@AliRaza-mu6xp x
TIMESTAMPS:
Mistake 1 - Always Sticking to The Same Rep Range: 0:57
Mistake 2 - Undervaluing The Importance of Food: 2:53
Mistake 3 - Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24
Mistake 4 - Overvaluing Supplementation: 5:44
Mistake 5 - Not Trying to Develop Neuromuscular Connection: 6:52
Mistake 6 - Working Out Too Much: 7:39
Mistake 7 - Avoiding Intense Weight Training Sessions: 8:57
Mistake 8 - Not Switching Up Your Training Style (Drop, super, tri sets): 9:58
Mistake 9 - Not Realizing Barbells and Dumbbells Are THE BEST: 10:48
Mistake 10 - Not Allowing Your Gains to Stack Up: 11:27
Thank you
Yeah, thx. Was just gonna say
Thanks bro🐂💭
It's dont stick to the same rep range. Lol
@@vex8133 what is that
I exploded when I stopped counting reps and sets and concentrate solely on tension and mind muscle connection to failure and beyond, be it light or heavy reps with rest pause and drop sets, what ever exercises take my fancy at the time. The freedom you get from training like this also keep me interested and consistent. Very pleased with the results.
I wouldn't recommend this to most people, it's better to keep up the discipline of sets and reps.
@@ironaston9858I kept logs counted and beat my scores each time for years. When I let go of counting reps and concentrated solely on tension it made a huge difference. Your probably right though it's not for everyone and takes a lot of concentration and discipline but that's what I like about it.
@@ironaston9858 wrong!
@@woodlandbiker Yoo I started doing this in the last year and I gained 10lbs after being stagnant for 2. You're right, now I focus on "time under tension" w.e way fancies me at the time.
Progressive overload you'll get pretty far with just going all out and not tracking porgess but if you don't want to plateo you should track you lifts and progresse throughout the weeks
“Not sleeping enough”
Me watching at 1am on a school night:😐
😐
ohh shit.... its 12:53 for me right now...
how did you know?
Not any more with corona v
:)
Damián Terranova nope now there’s just online learning
Pffft 1am? You mean 3:45 am
Noticed gains after buying smaller sized tshirts, still lonely,
🤣
🤦♀️
, 😂😂
😂😂
😂
I’m listening to this guy rather than my online class teachers.
@Ankit Bhattacharya OMG SAME HAHAHAHA
W
This was really informative and useful. Bulking up and what's included here is really gonna help me. I'm a few weeks in, seeing results but this has instilled what I really should be doing. Thanks for the Video Ian 👍😁
I put 80lbs on one side and 20lbs on the other just to confuse my muscles
Thats KiLliNg your GaInS
They legit said w...t...f...
Yeah well Rich Piana DIED just to confuse his.
This shit about "confusing muscles" is hilarious, for those who know how muscles WORK.
A muscle-fiber is either relaxed or contracted, nothing in-between.
There's no way to "confuse" it.
Hey dumbass he made a joke.
Frank Weiss nooooo 😂. Rich died to confuse his. You made my day.
I made a gym membership as well but I haven’t lost a pound. Something is wrong! I should pay them a visit...
R/whoooooooosh
p d he’s making a joke
@@austinbramer558 lol I guess he didn't read last sentence
Maybe your gaining as much muscle as you are losing fat???
Lol nevermind I just got it lol. Memberships don't do anything... Paying them a visit and working out will. XD
This guy is really helping me quit negative energy when it comes to building my body
This is seriously the absolute best and most sensible information on this topic. As a 53 year guy who started training only 6 months ago, I have certainly lost the fat I wanted to lose, but now I want to build muscle, and I can see what mistakes I have made. I will now endeavour to rectify that and see results in another six months time. Thx.
How is it?
@@abeimnida went well for a good while, but I have fallen off the wagon, can't get enthused to do much more than ride my bike, walk and box the heavy. I suffer from chronic back pain and depression, which is debilitating at times, I have arthritis pain in my hands as well.
#1 Not progressing in strength
#2 Not eating enough protein
#3 Not sleeping enough
Sleep, is my toughest goal.
He did not mention sleep
@@MaliciousMango94 no shit, but it's one of the most important things to do.
MOST PEOPLE EAT ENOUGH PROTEIN
@@MrUseless247 ya i do everything else but i have ensomia so its really hard for me to get any real sleep which i know messes with my gains massively
For Beginners, high reps are more healthy, because not only muscles need to grow, also your bands need to increase strength and your joints need to adapt to the new pressure. But all in all, a good video✌️
It's not any healthier, I'd argue that low reps are even healthier. High rep ranges keep the beginners who aren't serious about progress happy, those are the ones who enjoy gym..
@@dragonvarine7553 I agree its really what you want. High reps with a decent weight will tone and gives you more muscle definition. It will make you stronger with people that is on your weight class. High reps I notice will also increase muscle endurance especially in things like obsracle course or anything that warrants it. Atleast my experience when lifting all these years. I'm 5'2 so bulking up is not an option for me, but i'm lean and have good definition. Atleast that is what mostly everyones goal.
@@dragonvarine7553 need neuromuscular efficiency for low reps to be effective and not cause injury. High reps is better for beginners
Dragonvarine if your going for mass, yes. tone? no.
Problem is folks dont do the high reps right. When it burns is when the set starts,then u stay burning until u cant handle it. Make sure to stretch or u will likely pull a muscle once ur muscle is pumped wit blood.
I love how these videos confirm my acquired knowledge with physiology and clinical studies. Lots of water in between meals helps make room for the next meal and starting early in the morning gives you more time during the day to eat.
I learned more from watching these 2 videos than my whole entire P.E. classes combined. Thank you
Watch 1.25x speed
My English is shitty I wouldn't understand
Why
Tnx @Prome
Prome im on 2x 🤣
@@antoniochagas701 same
Take a shot every time he uses a picture of a dude on roids
You want to blow them guys or what
Funny asf 🤣
Take a shot??
@@ZZPrince828 how old are you dont lie
fish the IV do they mean take a shot of alcohol?
I’m seriously about to start taking notes. There is so much info here! Awesome video!
Im loving your content bruh. Understandable and doable at the same time
The hardest part is consuming all the food.
I agree, I have a really fast metabolism and having to eat so much in the day is such a chore
@@itspure7152 You're lucky. I have a very slow metabolism...
Nice Profile Pic!
Bence Horvath not really don't treat it like a job just sit in front of the TV every meal and eat up and be happy
It’s the sleep for me
My goodness it took over a decade but a UA-camr who gives solid advice and explains why. A big thumbs up to you 👍🏻
I achieved amazing results with the personalized Agoge diet. Probably the best diet for increasing muscle fast.
Got my plan, looks good 👌
This is probably the most informative muscle building video I’ve ever seen 😯
Am I the only one who is looking for summary of this video in comment section?
Beard Man no, I am with you. Don’t worry
It’s in the description for the video
Go fuck your self and eat ALOT of food with your ass. That the summery
@@yudodat3585 Internet gangster?
@@randomdeadbydaylight3498🤔 I guess if you say so😁thanks for the compliment
I eat twice a day and only eat around 2000 calories and I lost fat and gained a lot of size. Eating all day makes me feel sluggish even when I eat super clean. Different things work for different people I guess.
oh wow..we're on the same page..i've been doing it this was for the past 8 months!
me too! I hated eating so much
Exactly different strokes as they say
Its called newbie gainz and believe me. They will end.
@@abitofthisnthat it's been happening for me over two years now. But I do believe it will end soon. They do seem to be slowing. When I start mixing up my workouts it seems to help.
I just started working out yesterday, just the bascis and 4:30 AM runs, and now I think I got more confidence that I can do this because of this videos I'm watching on this channel. Thanks a lot!
Same i just started bro im kind of confused what exercises i need to do as a skinny guy wanting to get big and muscular
Always fantastic information. Thank you.
Good info! Very very true! I've preached that for years. There are no short cuts, whether you are losing fat or gaining muscle, consistency is the key! Thanks for this video!
I love this dude... He breaks it down step by step 💪💪
I took your periodization/progressive overload approach ever since 2020. I'm beyond grateful for your advice. For context, I'm 5'10" and I weighed 160 lbs. A skinny fat frame. Currently, I'm sitting around 185 - 187 lbs and I'm solid. This information is crucial and I cannot stress it enough. Thank you so much !
After a year of lifting I started a 3 set of 3 rep on my flat, incline and shoulder press and 3 sets of 6 on curls and skull crushers after warm-ups. Made huge strenght gains
To the consistency point. As a lifter going on 40 let me make this clear. Train with the long term in mind. You want to limit injuries. When I was in my early 20s my mentor who was 35 and won the Mr. Illinois at 40 was always complaining about his hips.
Young and stupid as I was I commented that my hips were bullet proof. Nope I was wrong I was simply in my early 20s. You dont have bullet proof anything.
I see young kids doing a lot of stupid things in the gym because, it activates the target muscle better, wide elbow bench (shoulder impingement) would be a good example, forward lunges (extreme sheer force on the knee) are another good example.
Long term nothing will slow your progress more than injury. Dont to X because you read in a magazine that a study says that causes 2% more muscle activation in the target muscle group p = 0.05 when X moves your body through an unnatural plane of motion that either has the potential for serious injury or causes long term repetitive stress injuries.
Its not worth it. You will lose in the long run because of it.
It's why I find lunges to be stupid: even with weights, I always get utterly awkward stress points on areas where they shouldn't be (e.g. my knees). I stopped doing them as fast as I started doing them with kettles. No thank you.
@@daviddebroux4708 question, what do you do instead?
Oh yeah. First thing I thought of when he was talking about rep ranges toward the beginning was someone jacking up weight they had no business monkeying with and hurting themselves just to push themselves during that 4-5 rep stretch.
I don't do anything that causes me pain! I'm glad I've learned this lesson in my early 20s
yes im 48 and agree at first i did not follow this but last 15 years i am very careful
Very informative, good job man, I learned somethings in this video
Hey man such a big help for real. I shared this on my FB page to spread the knowledge,thank you so much.
The most amazing channel which explain very simple words and very clearly...
Bravo 👏
Probably The best video I've seen you, or anyone else do. Thank you. VERY INFORMATIVE
When the video started i was looking for the skip ad button lol
Same
Dead fr😂
Bro I have been looking for this info for months! Thank you🙏🙏🙏
Thank you sooo much man!!! This video clarified many things to me!!! ❤️❤️
This is all i need to know. Thank you!
Absolutely believe in changing it up. I wish I knew it years ago. Figured it out myself, with a friend a couple years ago. I used to do only low rep and medium rep workout sessions. Then my friend would do 40 rep workouts mixed in, and it made a huge difference on him, so I started too. It also gives your joints and ligaments a rest from all heavy weights. Think of your joints now, when you are young and you won't have osteoarthritis like I have after 40 years of lifting
I have a good experience in gym and man you are totally right in ALL the things you've talked about. Subscribed
This video answered ALL the questions I had. Thank you!!
Thank You. I will incorporate this to my routine.
This was a great video man 👌🏽
Ive watched so many channels on weight lifting. I think i like your channel the best!!! Your humble, very informative and i like your style of teaching!!!! Thank you brotha!!!! Ive been learning alot!!!! 💪😎💪
I feel like this is the info I need right now... Thanks for a great channel!
youtube : go to gym
also youtube : this exercise u doing is also wrong
So true man.
Farting while doing the exercises are killing your gains, remember that
Some great advice here! Wish UA-cam was around when I started lifting
Thanks for the motivation and knowledge brother.. keep up the good work :)
Thank you brother, great video!
Woah a workout video that is informative and doesn't try to sell me something right off the bat 😲
I feel like getting results is good enough for me
same zaddy💞💞💞
This was a very well done video! Thank you!
I've been trying to find tips a lot recently and this video really helped!
I've done tonnes of research to find out all this, and it took me many years to accumulate this knowledge. He sums up the most important things in one video, you should listen to him, he's bang on point.
it really depends though, everyones body works differently. i switched to lower weight and shot for 15 reps at a time so i would feel the burn around 10, and would have to push hard to get those last 2 in. this has worked best for me and i have got pretty fast results , but i have other buddies who usually do high weight and like 6 to 8 reps. and it works great for them.
Same here, good results
This video is about to change my life starting today-Thank You GT for your very informative great tips in short 10min breakdowns🌟✨🌪🌊🔥
Hope your still going at it, can we get an update from your 6 months so far???
@@turkeykidd9369 I second this
Great video! Thanks so much
Love the video, really great advice. I specifically try to preach the fact that people need to be lifting as much as they can handle in there giving rep range. I like the quote Jeff cavaliere when he says you can work hard or you can work long but you cannot do both.
Very essentially informative! Well made 👏
Very informative- thank you💪
Your content is top quality 👌🏼 bigups!
Everytime I watch a video of yours, it feels much more complicated than before in building muscles.
GEFALT trust me wen u finally know bout building muscles u would either just stop thinking bout it... Or if ur my type guy u will be more thirst for building muscles...
GEFALT plus he has no gains
@@teenwithmuscles5646 For me, I just try sticking to my workout plan and hit the gym 3 times a week, and eat more protein than I usually do.
GEFALT I guess they have to keep creating content, I like Arnolds advice, "just go back to basics"
Its really complicated.
How to train how to eat how to sleep how to rest....the Calories the food... The free time...
And you cant enjoy sweets or pizza. Because gains are very sensitive to sugar/fat.
I agree with the whole rep range theory, or what you call periodization. Thomas Delauer has a similar approach, where he suggests working out for a couple weeks with lower rep ranges, then switching it up to high rep ranges for the same amount of time. I was afraid you were going to suggest a one-rep-range-over-all-others routine, but I was pleasantly surprised. Good video...
@caseyburnet , May I ask how to arrange the schedule for rep range?
for example:
1st week - moderate reps 3kg weight
2nd week - high reps 3kg weight
3rd week - low reps with 6kg weight
4th week - moderate with more than 3kg weight?
a biut confused how to utilize this method.
thank you in advance
Recovery, recovery, recovery. The deeper the hole, the greater recovery is necessary. I agree however with some of the information.
Thanks for the video!
these are all very very good tips especially for hard gainers like me i’ve done everything u said and my results are pretty crazy for 4 months
It's better to do 3-5 reps with very good form, than to do 10-15 reps with sloppy form. That's something my Grandpa taught me
Just do 10-15 reps with good form lol
@@JR-jp7mi that’s exactly what I was thinking lmfaooo
Very informative video. Thank you!
Safe man. Sick video.. can't seem to motivate my self these days but these vids help. 💪🏽
Dude, your the best on here. Direct and to the point help with no gimmicks, thanks a lot for the great tips.
Work on your form with light weights and then move to heavy lifting : AS
Super helpful thank you so much!!
Great video. Thank you.
Some great advice, I always struggle With trying to gain. I tend to metabolise food just as fast as I consume it
One thing ive lived by that has always helped me is, low weight high rep for definition and sculpting, and low rep high weight to build big muscles. It has never let me down
Is actually true?
@@nikossbirinakis8570 Yeah, im oretty toned but with some decent size
great video brahh, thankss
Great info, love the channel
Let's go to school! You're awesome dude!
Hardwork
Time and
Consistency.
Zachariah Baker word
Great video. Thanks
YOUR VIDEOS ARE TOO GOOD AND EASY TO UNDERSTAND AND YOU HIGHLIGHT GOOD MISTAKES
To take 180grams protein... U need a lot of money
Yeah
really?
No u don’t
I'm at 220g a day and it's not that expensive. Just eat the right foods and cook at home. I only use a protien shake once a day and it's for breakfast usually after my morning workout. Rest of the day is just food. Not that difficult.
U can probably kill roadside dog
You spike your insulin 9 times per day? Holy shit
Agreed
You either have 9 small spikes in insulin or 2 *huge* spikes in insulin. I don’t think it even matter
@@manofgod7622 it matters in the way of insulin resistance
He didnt say eat junk 9 times a day you bafoon. Healthy food
@@ujjjf6659 all food spikes insulin fat doing the least
Awesome video. I love this insight and knowledge
Thank you so much 😊 for all the information
Man, seeing all these work out videos makes me really want to get myself in to shape. I'm just worried about a hernia I had repaired.
Take a shot every time he says rep range
Techno Gamer I’m in the hospital now
I counted 20.. Pass
Thanks but I'd rather live
RIP
Sch mg egg if by cui mb get j nf egg if du inc. Egg you if db get
Very good video, a lots of info, I would deff write down a lots of points from this, thank you for thank your time to make videos like this. 👌🏽👌🏽
Thank you soooo much for your help and knowledge on a subject that I have no idea about. 👍💯
Me :- I will increase 500 cal every week
My purse :- No we don't do that here
0:18 take small actions one step at a time, schedule.
Hey Man Just came across your channel. Love the content. Its clear. You are one of the real ones. Hey People! listen to this guy he is one of the few influencers who is actually telling you the truth. Good stuff bro!
This video is so true, at least for me. Great Video!
Awesome, this agrees exactly with some things i figured myself, i'll apply all of it. Great wealth of useful info here.
Meal planning the day before is super important. Also considering your mouth as a muscle you train just like every other muscle. Good luck to all with your goals!
Do you mean like eating good the day before? I do a every other day upper lower split but on the rest days I don’t eat as good
@@matt1696 yeah. I was thinking more in a general sense.
This is a great advice. Thanks!
Thanks! This is a great channel!