6 Muscle Building Lessons I Learned Too Late (dont waste time..)

Summary

In this video, the speaker shares valuable lessons learned from over a decade of gym experience, focusing on key principles for muscle growth and long-term fitness success. He emphasizes the importance of basics like exercise selection, prioritizing specific body parts, and tracking progress. Motivation alone isn’t enough—enjoyment and sustainability matter most. Overtraining, especially for beginners, is counterproductive, and one-rep maxes should be avoided unless pursuing powerlifting. The speaker also discusses the importance of leg training and avoiding perfectionism in routines. Ultimately, the goal is to create a manageable, enjoyable workout plan that ensures lasting results.

Takeaways

• 😀 Understanding how to grow specific body parts is essential; it involves focusing on foundational exercises, prioritizing that muscle group in workouts, and tracking progress consistently.
• 😀 Motivation doesn't always matter; what truly counts is enjoying the process. Over-motivation leads to unsustainable routines, while true success comes from consistency and enjoyment.
• 😀 Training six or seven times a week is excessive, especially for beginners. Rest is crucial for muscle growth, and workouts should be more efficient and manageable, ideally no more than four times a week.
• 😀 One rep maxes are not essential for building muscle, especially for beginners. Focusing on proper technique with higher rep ranges will promote muscle growth more effectively.
• 😀 Prioritize the basics. Master the foundational exercises before exploring more complex ones. This ensures long-term progress and avoids wasting time on ineffective workouts.
• 😀 Skip the idea of “perfection” in your workout routine. Instead, focus on simplicity, sustainability, and consistency for guaranteed gains over time.
• 😀 Avoid training to exhaustion every day. More is not always better, and training with proper recovery is key to real progress.
• 😀 Don’t neglect legs, even if you don’t enjoy training them. Consistent, moderate leg training will lead to significant long-term gains, and skipping leg day can result in a disproportionate physique.
• 😀 Basic exercises like barbell curls for biceps or squats for legs should be prioritized. These provide measurable progress, which is crucial for muscle growth.
• 😀 The compounding effect of small efforts over time, like training legs once a week, can lead to substantial progress over the long term.

Q & A

Why did the speaker initially believe they had bad genetics for certain body parts?

The speaker believed they had bad genetics for certain body parts, like their biceps, because despite their best efforts, they couldn't seem to grow those muscles. They assumed that no matter what they did, they were just unlucky in the genetic lottery.

What key lesson did the speaker learn about muscle growth over time?

The speaker learned that, while genetics can influence muscle growth, knowing how to train properly can significantly improve muscle development. They discovered that focusing on basic exercises, prioritizing the target muscle, and ensuring progressive overload were the keys to overcoming their previous struggles.

What is the importance of exercise selection when trying to grow a difficult body part?

Exercise selection is crucial because starting with the most basic variation of an exercise, like the barbell curl for biceps, helps establish a solid foundation. Without proper basics, muscle growth is hindered, just like a poorly built house with weak foundations.

Why does the speaker recommend training the target body part first in the workout?

The speaker suggests training the target body part first in the workout to ensure it gets maximum focus and energy, allowing for better results. Training fresh, without fatigue from other exercises, enhances both physical and mental engagement with that muscle group.

How does the speaker define progress in the gym?

Progress in the gym should be measured by improving either the number of reps or the weight lifted from one workout to the next. The speaker emphasizes the importance of consistently progressing in basic exercises rather than sticking to static routines or using ineffective exercises.

What common mistake does the speaker identify in the way people approach gym motivation?

The speaker identifies the mistake of being overly motivated when starting out, which leads to unsustainable routines. This excessive motivation often results in burnout and eventual quitting. The key is not motivation but finding a routine that is enjoyable and sustainable over the long term.

Why does the speaker advocate for a four-day gym routine for beginners?

The speaker advocates for a four-day gym routine for beginners because it strikes a balance between enough training and sufficient rest. Overtraining as a beginner, especially six to seven days a week, is unnecessary and leads to burnout without significant results.

What are the drawbacks of doing one rep maxes, according to the speaker?

One rep maxes are not useful for building muscle mass and are risky for beginners, as they can lead to injury. The speaker argues that repetition, or doing exercises with moderate weights for multiple sets, is far more beneficial for muscle growth and technique improvement.

How does the speaker suggest dealing with skipping leg day?

The speaker suggests that even if people don’t love training legs, they should at least train them once a week. Over time, consistent leg training, even if minimal, leads to significant improvements, avoiding the 'chicken leg' look and contributing to overall physique balance.

What is the speaker’s final piece of advice for long-term success in the gym?

The speaker emphasizes that perfection is unnecessary in the gym. The focus should be on simplicity, sustainability, and enjoyment. A manageable routine that is simple and enjoyable ensures long-term consistency and, ultimately, success in building muscle.