Fitness Advice EVERYONE Gets Wrong (And What To Do Instead!)

0:00 working out is simple you go to the gym pick things up put them down try your hardest happy days but there are a few sneaky little misconceptions that have surprisingly big impacts on how you train and the results you get the worst part is many of these myths are so mainstream that the majority of people believe them to be true and wind up doing the complete opposite of what's most effective for their goals in this video I'll take you through these different myths we'll discover why they misleading and I'll also give you practical tips for each one so by the end of this video you'll know exactly what to do to get the most out of your workouts working out creates micro tears in your muscle that your body rebuilds as bigger muscles the more blood you get in it you're going to create these micro tears that's when the nutrients get in the muscle and that's when it actually grows you guys take free workout if this was true the more damage you create the more muscle you will grow now when you

0:45 put it like that you can probably see the issue getting injured creates significant damage but your muscles don't come back significantly larger but that's extreme and life is not lived in the extremes the more mainstream take on this is that the more muscle damage you can create by pushing yourself in the gym the better your results especially with things like pre-exhaust Drop sets giant sets Force reps and other pain inducing workout intensity techniques but that's kind of the opposite of what we want for more gains every time you go to workout you are going to stimulate what we will call the gains also known as muscle protein synthesis now when you first start working out you're going to see a lot more damage and that's going to go down over time it's also when you're going to see the the least amount

1:30 of muscle growth because most of this muscle protein synthesis or gains is being directed towards repairing this damage instead of building more muscle over time as we see less and less damage these same gains that are being stimulated can now be directed towards building more muscle and that is what we see over time this usually happens after a few weeks on the same muscle building plan so maybe week four five six and Beyond there will always be some damage when you go to workouts but the goal should be to minimize it and not maximize it you want less damage and fatigue for the same amount if not more stimulus for muscle building think of your workouts as your opportunity to turn on this light so as you do your warm-up sets you've turned on the light but the dimmer switch is down low

2:16 because since it's a warm-up you don't need to use all of your muscles and it's not going to cause much growth but as you get into your work sets and those truly challenging five or six reps towards the end of a work set we turn that dimmer switch up and we can see more gains this is when you're getting the highest stimulus in nerdy terms this is when your body's activated all the high threshold motor units to lift the weight once you've done this any more work isn't going to turn the light on anymore cuz we've already maxed it out if you did a drop set now or more Force reps or paral reps or a giant set or a super set you'll get more damage which you have to recover from which will take away from your gains this is why it's possible to build muscle using literally one single set I think we need more than one set and one exercise for a muscle group because we have different regions like the upper versus lower chest or the

3:03 upper back like your traps and rhomboids versus your lats but your primary goal isn't to create more damage it's to accumulate hard sets using maximum effort so here's how it might look for something like back to start we'll do a vertical pulling exercise like a pull-up we'll do two sets of around 6 to 12 reps next we'll go into something that's a horizontal pull like maybe a cable row or a barbell row whatever you feel like again we'll do two sets of around 6 to 12 reps if you're more advanced you might add in another exercise but that there covers most of your bases I choose two sets per exercise instead of one just in case because I know we've all done this before where we've done a hard set of 6 to 10 reps where you think to yourself yes I turned on that light bulb

3:50 but then your gym Crush comes in and sits on the bench next to you and somehow magically you take that exact same weight and pull out 20 reps on it instead easy there's also another reason why I do more than one set which we'll come back to in our final myth you want to do the same exercises again and again and again each week because mixing it up all the time also means more damage over time you should build up a repository of exercises that work really well for you that feel good and that you enjoy you stick with them and don't mix them up just for the sake of it myth number two slow is better control control control control weight rack I think just about every goes through the slow phase intentionally going slower on either lifting or the lowering portions of an exercise is probably not doing what we

4:37 thought it was if you can deliberately slow down an exercise during the lifting portion that tells me the weight is too easy for you and if it's easy for you the lights are turned on but that dimmer switch is turned way down eventually you will get tired and it will become challenging and this dimmer switch here will start to turn up but you've just done all those earlier slow tiring reps just to Tire yourself out for these last reps meanwhile you could have just lifted at regular pace and saved yourself a lot of time and energy going slow is good to work around pain or injuries or if you don't have a lot of weight available because you're traveling in a hotel gym with limited equipment or if it feels good for you personally on a particular movement but as a blanket technique it's not essential now what about the lowering portion the mainstream idea is that your

5:22 body is stronger on the lowering or Ecentric portion and this is more anabolic so you should spend more time there there have been some studies showing more gains on the Ecentric but this only happens if you're able to overload this lowering portion significantly in terms of speed we do have a lot of good research comparing slower to faster entric showing no significant difference Dr Mike Israel is probably best known for his use of slow controlled movements with many of his workout videos showing five or sixc lowerings with an intentional pause but if you look at how he actually lifs it's a very different story here's what he had to say about it once I have an Ecentric Pak is greatest so far and I'm used to it then I'm just lock in and I think that's important is cuz a lot of people will see like maybe me lifting very slow or you LIF fast and be like

6:08 hang on what's the right one tempo but it should be we we're trying to find the goal of sfr not 8 seconds or not 2 seconds right and there's no wrong answers could be eight could be two could be anything between yeah if you want to go slower on a certain exercise to help you learn a movement or display more consistent technique rep to rep go for it I do this a lot but as a general rule you're not missing out on any gains if you follow a more natural Tempo to your lifts if anything I find if I go slow I wind up spending so much mental effort focusing on the speed that I can't focus on what really matters which is pushing hard I think this is where many people fall into this trap of trying to dial in perfect technique those knees come in all of a sudden this is not supporting and a lot of that force is going to go somewhere and often times to the low back I would love to

6:54 tell you that there is such thing as perfect technique that you can hyper analyze and dial in one that keeps you free from injuries allows you to lift for the rest of your life and make endless gains and most importantly more gains than if you had less than perfect technique but I'm sorry folks it doesn't exist Katrina Charelle and myself are all roughly the same height but we have surprisingly different structures Katrina's got femur longer than most people's relationships and while chel has a more balanced structure she also has the ankle mobility of concrete Jackson and I are nearly the same height sitting down but my long torso so can't keep up with his long legs once we're standing perfect technique isn't one textbook standard that applies to everyone it's a broad spectrum of possibilities that you have to individualize to your body based on a

7:40 few key principles number one what muscles do you want to Target number two what setup lets you take those muscles through a large range of motion number three what setup reduces strain elsewhere so the target era is most likely to fatigue first number four what allows for efficiency in movement and consistency rep to rep if Katrina uses the same stance and higher bar position as me she ends up folding forwards this puts more strain on the lower back and less on her quads if she tried to get more upright she'd topple over backwards but if she took a front squat technique elevated her heels and took a slightly wider stance she'd be able to squat more upright reducing strain on lower back and increasing the strain on her quads whatever the exercise you need to identify your Target and make the exercise fit you and not the other way around you want to squat pattern whether

8:27 you do it with a high bar low bar front squat zercher Smith machine pendulum hack squat split squat it's completely up to you now the same thing applies to the actual lifting technique itself some people like to grip and rip their deadlifts or dive bomb their squats and move with a lot of body English some like to take their time and move a little bit slower there's no right or wrong only right or wrong for you and as much as certain techniques may look dangerous the only truly dangerous position is the one you're not prepared for we can't avoid many of these movements in everyday life so instead of hyper fixating on perfect technique and being scared of certain movements train your body with smart patient progressions to build total body resilience cardio kills your gains conditioning work with your strength work is going to kill your gains and I can prove that to you you've probably

9:12 seen an image like this at some point in your life the main message being cardio and conditioning work will kill your gains this myth started decades ago when we oversimplified and categorized strength training as anabolic and cardio as catabolic this became known as the interference effect where the catabol signals that your body gets from doing cardio will interfere with your muscle building signals from strength training and they'll cancel each other out more modern research has shown that while the interference effect does technically exist the impacts it has on your body are largely overblown cardio isn't about muscle building or fat loss it's about strengthening and improving the function of your heart lungs and blood vessels this means better recovery and performance overall you'll feel good you'll push hard in the gym and live a healthier life but if you were concerned

9:57 about losing some gains from doing cardio here's three things you can do to cover your bases first do your cardio away from lifting sessions either on a separate day or a separate workout I personally try to do it on separate days but if I can't I'll aim to do it after my lifting workout so it doesn't impact my performance I personally do a variety of running killer Bells skipping and the bike but if I want to maximize gains I try to use lower impact options as much as possible like the bike or the elliptical over skipping or running to minimize the extra stress on my body lastly I'd keep a close eye on my lifting performances long term and if I saw things going down or stalling out it might be a sign that I need to change how I'm doing my cardio as it might be interfering with my over recovery for my main priority a simple pen and paper log book works great but I made a log book

10:43 right in my gambaru app along with all my bodybuilding programs and a diverse range of plans for Mobility cardio and hybrid coaches to take out a lot of the guess work for you you just show up pick a plan and start training I'll leave a link for you below so you can try it out everybody is confused by Progressive overload train harder than last time Progressive overload the myth is that you must add weight or reps every time you work out if you want to see gains and if you can't you're failing to overload and you won't make progress but that's not how this works Progressive overload isn't something you force every session it's what happens as your body builds muscle and adapts to your training you don't add more weights or reps to build more muscle it's when you build more muscle you'll be able to add more weight it's a subtle but important difference the stand that advice leaves

11:30 you frustrated or thinking you're going backwards when you can't lift more every week while the other sets realistic expectations and promotes patience in your training it might be several weeks before you're able to see any meaningful progress or extra reps or pounds on the bar even if you're doing everything right you're not broken if your progress seems slow It's usually the case that the progress is so small that you can't see it in a meaningful way in your workouts each week so week one you do a really hard set say a 500 kg ladal raise for 10 reps and that gives you 100% all the gains if you did the exact same thing on week two you won't get zero gains you might get 90 or 95% gains instead you could probably go several weeks on the same weights and Reps and still make progress it'll be a little less each time but it's still there now

12:15 to come back to our very first myth of the start of this video this is another reason why I recommend doing more than one set to cover your bases and this is also why I recommend the double progression method and using rep ranges in your training give yourself a range of around 6 to 12 reps start at six reps on an exercise and try to add a rep each time you work out eventually you'll be able to get 12 reps then you increase the weight by one increment and go back down to six rinse and repeat you're probably already doing this but the most important takeaway is don't beat yourself up if you can't add something each week you're not going backwards you don't need to switch programs or change anything at all just embrace the monotony fine joying their routine of showing up without the immediate Gra ification and slug on tenaciously

13:01 through those difficult times keep going