I am confused Omar, on one side you bring Dr. Israetel that says don't go HAM on volume for hypertrophie, and then you say push the bench volume. If my bench volume is high but my total weekly sets volume is not HAM I am not gonna have a lot of room for isolation?
When new guys/girls first start and ask me what they should do, the first thing I tell them is to make sure they worry about form/technique first before worrying about weight. I have to tell guys this more (of course), but you know how it is, too many beginners try to impress people and look horrible doing it rather than taking their time to learn the craft and making big strides afterward.
My recovery is shit. The 4×10 basic bodybuilding volume kills me with soreness and fatigue. I prefer a more minimalist training. Wierd thing is ive been getting better gains the more years i have under my training belt.
Im training for 1 years . My one rep maxes 130 kg squat 150 kg deadlift 72 kg bench. Im 67kg . gained 15 kgs . was my bulk good? I think my stats kinda low
I've lifted for 1½ years and I am definitely one of the people who's been afraid to gain weight/lose the abs. The last few months I upped my calories a lot, and bam – hypertrophy and strength improvements were instant. I'm also guilty of not doing enough volume on chest exercises… FIxing that. Great vid.
Worst noobie mistake: Setting a static rep limit for all sets and sticking to it.
If you want to grow, you need to set a rep range with a goal number of reps per set to hit before weight increase. That means instead of doing 15 for every set like in 3X15, you set the goal of 15 reps on the first set and move up in weight once you achieve it. Have no goal of reps to achieve for the preceding sets other than as many as possible.
For example, you hit 225 on bench for 15 reps the first set, 12 reps the second set and 10 the last set you go up in weight and maybe next week you hit 235 for 12 reps on the first set, 10 reps on the second set and 8 reps on the third. For the third week you use 235 again but now your goal is to hit that 15 reps on the first set. You keep going at 235 slowly increasing your numbers in each set until you hit 15 reps on that first set.
The reason you will never progress with static reps across all sets is because it leaves very little room to increase weight to get stronger. With static reps your muscles are not being challenged until the last set. To use the numbers above as an example, this guy might only be able to hit 195-205 for 3 sets of 15, but with dynamic sets in a rep range he can do 225 for 15 reps on the first set while each consecutive set become even more difficult pushing him beyond his limits. Meanwhile, if he did static sets, he would only be getting growth stimulus in that last set because the first 2 sets were well within his work capacity and just essentially warm-up sets.
everytime i watch a video about gaining mass, i just feel stressed, because in my current situation, i cant afford to eat enough and properly at the same time. And my weight isnt moving at all for months, so i feel like training for nothing. sigh
I wanted to ask for advice from you guys. I've been training since I was 18 and I am now 22, I've gained a significant amount of muscle (I was super skinny – I'm a mesomorph, not an ectomorph btw) since that age, but haven't really become noticeably stronger or look as big as I should by now (soft muscles – not fat). My usual training routine is (shoulders, bicpes and back – triceps and chest – legs) usually once per week for each with a 1 – 2 day rest period inbetween. For each body part I do 3 sets for 12 reps with two exercises (for example: bicep curl – 12×3 hammer curl – 12×3). I take a 1 minute rest period between exercises and a 2 min break when I change body parts. I take creatine, Glutamine and BCAA (including fish oil and multivitamins) although they don't really do much to be honest and I eat well.
However My lifts have been stagnating for ages, for example 30kg dumbell shoulder press has been at the same weight for over a year… How can I solve this problem of not getting stronger and having soft muscle tissue that doesn't seem to be growing or feeling lean. Btw I stretch before I exercise and do cardio after exercise – I sprint up hill on the treadmill for 1:30 three times with a 1 min break and use the maximum pressure on the cross trainer and blast it as much as I can for 1 min three times also with a 1 min break in between.
I agree with the weight gain, i been in the gym for 1 year, not even knowing anything about it at all, not following a program at all, not going to failure just high volume, switching it up every few weeks. Starting weight 84 kg weight now 99kg.
Deadlift is a grind…heavy deads stress the central nervous system like no other lift. And heavy conventional deadlifts for hypertrophy rep ranges (5-8) pack on the most overall muscle mass as well… for the very simple reason that they utilize the most muscle mass to do the lift. Deadlifts use the entire posterior chain (except calves), traps, core and to an extent, quads.
thank you so much, my friend. I am visiting you from @megsquats channel. I am new to lifting (within the first 1.5 years) and needed to hear this! much love form Boston!
Is deadlifting with a trap bar considered a good alternative to normal deadlifts? I some times hurt my shins with the barbell so i was thinking of going with the trap bar.
a year with 10 random noobs…???? you gonna loose your mind. Not sure you realize the craziness of this and how hard it gonna be,, you making them promises THEY wont be able to keep. I forsee 2/3 of them wont make it even 3 months. the 1/3 that does may not have your genetic potential or understanding of diet ( you cant follow them for 24 h)and end up barely making any serious progress. Non athletic noob dont understand how you have to eat to gain size. They think getting jacked is about being fit , so they eat low fat.
The Romanian Deadlift is a very effective and a great muscle building exercise which works both on your lower back muscles and your hamstrings. Check out this great guide: http://howtobuildmuscless.com/romanian-deadlift/
I'm super happy hearing about that 2 lbs per month. I've started weightlifting (and been going to a nutritionist) and I've been gaining exactly 2 lbs per month for this past 3 months.
41 comments
Not prioritizing calf raises is the worst mistake a lifter can do. Not negotiable.
I am confused Omar, on one side you bring Dr. Israetel that says don't go HAM on volume for hypertrophie, and then you say push the bench volume. If my bench volume is high but my total weekly sets volume is not HAM I am not gonna have a lot of room for isolation?
When new guys/girls first start and ask me what they should do, the first thing I tell them is to make sure they worry about form/technique first before worrying about weight. I have to tell guys this more (of course), but you know how it is, too many beginners try to impress people and look horrible doing it rather than taking their time to learn the craft and making big strides afterward.
I get bad knee pain with squats. Not sure why that is though.
My recovery is shit. The 4×10 basic bodybuilding volume kills me with soreness and fatigue. I prefer a more minimalist training. Wierd thing is ive been getting better gains the more years i have under my training belt.
You know that you have a video with the exact same title already? And it's only a month old.
Im training for 1 years . My one rep maxes 130 kg squat 150 kg deadlift 72 kg bench. Im 67kg . gained 15 kgs . was my bulk good? I think my stats kinda low
You think oxygen builds size and strenght to? Its free to.. Like lifting
Don't listen to this guy he doesn't train CALVES
I've lifted for 1½ years and I am definitely one of the people who's been afraid to gain weight/lose the abs. The last few months I upped my calories a lot, and bam – hypertrophy and strength improvements were instant. I'm also guilty of not doing enough volume on chest exercises… FIxing that. Great vid.
The 3 WORST Muscle Building Workout Mistakes
BeginnersPeople still MakeWhat happened to your microphone bro
Asmuff keeps repeating videos over again. I like the dude but how many times we gonnna repeat the same thing my mans
#LIKETHEDAMNVIDEO!
Damn it, I missed the video about applying
Please use kilograms from now on. What the hell is a pound ?
What about females wanting to gain strength?
Worst noobie mistake: Setting a static rep limit for all sets and sticking to it.
If you want to grow, you need to set a rep range with a goal number of reps per set to hit before weight increase. That means instead of doing 15 for every set like in 3X15, you set the goal of 15 reps on the first set and move up in weight once you achieve it. Have no goal of reps to achieve for the preceding sets other than as many as possible.
For example, you hit 225 on bench for 15 reps the first set, 12 reps the second set and 10 the last set you go up in weight and maybe next week you hit 235 for 12 reps on the first set, 10 reps on the second set and 8 reps on the third. For the third week you use 235 again but now your goal is to hit that 15 reps on the first set. You keep going at 235 slowly increasing your numbers in each set until you hit 15 reps on that first set.
The reason you will never progress with static reps across all sets is because it leaves very little room to increase weight to get stronger. With static reps your muscles are not being challenged until the last set. To use the numbers above as an example, this guy might only be able to hit 195-205 for 3 sets of 15, but with dynamic sets in a rep range he can do 225 for 15 reps on the first set while each consecutive set become even more difficult pushing him beyond his limits. Meanwhile, if he did static sets, he would only be getting growth stimulus in that last set because the first 2 sets were well within his work capacity and just essentially warm-up sets.
everytime i watch a video about gaining mass, i just feel stressed, because in my current situation, i cant afford to eat enough and properly at the same time.
And my weight isnt moving at all for months, so i feel like training for nothing. sigh
where is jasmine bro?
You're looking way more yoked lately. Didn't know I was watching AlphaDestiny 😉
Hands down one of your most useful and Sickest video💯💪😎
Anyone else got distracted by his voice hitting the walls?
great videos as always !
1st year I believe I gained 23lbs. I was 132 and now I am sitting on 155-160 pounds
Hey,
I wanted to ask for advice from you guys. I've been training since I was 18 and I am now 22, I've gained a significant amount of muscle (I was super skinny – I'm a mesomorph, not an ectomorph btw) since that age, but haven't really become noticeably stronger or look as big as I should by now (soft muscles – not fat). My usual training routine is (shoulders, bicpes and back – triceps and chest – legs) usually once per week for each with a 1 – 2 day rest period inbetween. For each body part I do 3 sets for 12 reps with two exercises (for example: bicep curl – 12×3 hammer curl – 12×3). I take a 1 minute rest period between exercises and a 2 min break when I change body parts. I take creatine, Glutamine and BCAA (including fish oil and multivitamins) although they don't really do much to be honest and I eat well.
However My lifts have been stagnating for ages, for example 30kg dumbell shoulder press has been at the same weight for over a year… How can I solve this problem of not getting stronger and having soft muscle tissue that doesn't seem to be growing or feeling lean. Btw I stretch before I exercise and do cardio after exercise – I sprint up hill on the treadmill for 1:30 three times with a 1 min break and use the maximum pressure on the cross trainer and blast it as much as I can for 1 min three times also with a 1 min break in between.
Any advice would be great,
Thank you
– Adam
I've found that the biggest mistake begginers make is not focusing on strength progression.
I agree with the weight gain, i been in the gym for 1 year, not even knowing anything about it at all, not following a program at all, not going to failure just high volume, switching it up every few weeks. Starting weight 84 kg weight now 99kg.
Deadlift is a grind…heavy deads stress the central nervous system like no other lift. And heavy conventional deadlifts for hypertrophy rep ranges (5-8) pack on the most overall muscle mass as well… for the very simple reason that they utilize the most muscle mass to do the lift. Deadlifts use the entire posterior chain (except calves), traps, core and to an extent, quads.
thank you so much, my friend. I am visiting you from @megsquats channel. I am new to lifting (within the first 1.5 years) and needed to hear this! much love form Boston!
No bandana? We have no other way to tell you and Jazmine apart.
Great one bro👊 . I refuse to eat my veggies though!
Is deadlifting with a trap bar considered a good alternative to normal deadlifts? I some times hurt my shins with the barbell so i was thinking of going with the trap bar.
Why are you so small then if you expect to gain that much weight a year cmon man
a year with 10 random noobs…???? you gonna loose your mind. Not sure you realize the craziness of this and how hard it gonna be,, you making them promises THEY wont be able to keep. I forsee 2/3 of them wont make it even 3 months. the 1/3 that does may not have your genetic potential or understanding of diet ( you cant follow them for 24 h)and end up barely making any serious progress. Non athletic noob dont understand how you have to eat to gain size. They think getting jacked is about being fit , so they eat low fat.
The Romanian Deadlift is a very effective and a great muscle building exercise which works both on your lower back muscles and your hamstrings. Check out this great guide: http://howtobuildmuscless.com/romanian-deadlift/
I’m trying to lose my abs and I’m eating every chance I can and no fat is being stored
I only eat vegeteables fruit and grains amd I'm growing 🙂 no meat !
Are you Muslim? If so do you fast during the Ramadan month? If so how do you manage nutrition during that period?
I'm super happy hearing about that 2 lbs per month. I've started weightlifting (and been going to a nutritionist) and I've been gaining exactly 2 lbs per month for this past 3 months.
Thicc bro gets the likes, he deserves the likes.