I Wish I Knew This Before Lifting Weights

Summary

In this video, Eric shares valuable lessons from over 12 years of weightlifting experience and coaching 17,000 clients. He emphasizes the importance of less training for more progress, proper workout splits, and lifting heavy weights for muscle growth. Key takeaways include avoiding overtraining, focusing on progressive overload, and the significance of deload weeks and rest. Eric also debunks common myths, such as the need for post-workout protein shakes and stretching, while advising on optimal rest times and efficient workout strategies for stronger, leaner results. His message encourages smart, science-based training over popular but misguided fitness trends.

Takeaways

• 😀 Work out less for more progress—reduce training frequency to 4 days per week to avoid overtraining and injuries.
• 😀 Avoid the bro split—focus on a lower/upper body split for better muscle growth.
• 😀 Lifting heavy (4-8 reps) is essential for muscle and strength gains—light weights and high reps won't cut it.
• 😀 Stretching before workouts isn't necessary—focus on warm-up sets with lighter weights instead.
• 😀 Take regular deload weeks to prevent burnout and injuries, and allow strength to improve.
• 😀 Focus on quality over quantity—reduce sets to 2-3 per exercise for more effective recovery.
• 😀 Knees going over toes in squats is natural and safe with proper ankle mobility and form.
• 😀 Protein shakes immediately after a workout aren't critical—focus on meeting your daily protein needs.
• 😀 Soreness doesn't equal muscle growth—progressive overload is the key to muscle development.
• 😀 Barbell lifts aren't necessary for building muscle—cables, dumbbells, and machines work just as well.
• 😀 Short, imperfect workouts are better than no workout at all—don't stress over missing the perfect routine.
• 😀 Social media fitness influencers often exaggerate results—focus on your own progress and science-based methods.
• 😀 Separate cardio and weightlifting for better results—do cardio on off-days or after weightlifting sessions.
• 😀 Rest between sets should be 90 seconds to 3 minutes to maximize muscle growth and recovery.
• 😀 Avoid combo exercises (e.g., squat + bicep curl)—focus on individual movements for better form and strength.
• 😀 Hire a coach to accelerate progress and reduce guesswork—professional guidance makes a difference.

Q & A

What is the primary lesson the author learned regarding workout frequency?

The author learned that working out less frequently, about three to four times a week, leads to better progress. Initially, they overtrained by working out six to seven days a week, but reducing the frequency allowed for better muscle recovery and strength gains.

Why does the author recommend against the classic 'bro split' workout routine?

The 'bro split' involves training each muscle group only once per week. The author found that this led to slower progress, and switching to a lower-body/upper-body split with workouts twice a week per muscle group produced faster strength and muscle gains.

What is progressive overload, and how did it help the author in their training?

Progressive overload refers to gradually increasing the weight lifted or the number of repetitions over time. By incorporating lower rep ranges with heavier weights into their training, the author became stronger, which also allowed them to lift heavier weights in higher rep ranges, ultimately building more muscle.

Why does the author suggest skipping static stretching before a workout?

The author found that static stretching didn't improve range of motion or prevent injury. Instead, performing warm-up sets with lighter weights for a few reps is more effective in preparing the muscles for the workout.

What is a deload week, and how did it impact the author's progress?

A deload week involves intentionally reducing the intensity of workouts to allow for recovery. The author initially skipped deload weeks but found that taking a break from heavy lifting helped reduce injuries, prevent burnout, and increase strength after returning to normal intensity.

How many sets should you aim for per muscle group each week to avoid diminishing returns?

The author recommends 10 to 20 sets per muscle group per week. Anything beyond that may lead to diminishing returns, unless you're using performance-enhancing drugs that allow for quicker recovery.

Why is allowing your knees to go over your toes during squats not a bad thing?

The author learned that having your knees go over your toes during squats is natural and not harmful as long as your feet remain flat. Avoiding this movement led to improper form and injury, while embracing it improved squat depth, reduced back pain, and improved leg strength.

Do you really need to consume a protein shake within 30 minutes after a workout?

No, the author clarifies that it's a myth that protein shakes need to be consumed immediately after a workout. What's more important is reaching your daily protein goal, regardless of the exact timing of your protein intake.

What is the relationship between soreness and muscle growth?

The author explains that soreness doesn't equate to muscle growth. Muscle soreness results from muscle damage, inflammation, and new exercises, but true muscle growth comes from progressive overload and pushing yourself close to failure during workouts.

What is the author's opinion on the necessity of barbell lifts for building muscle?

The author believes that barbell lifts are not necessary for muscle growth. It's more important to perform exercises with proper form and progressively overload with any available equipment, such as dumbbells or machines.

What advice does the author give regarding combining cardio and weightlifting in the same workout?

The author advises separating cardio and weightlifting into different sessions or performing cardio after weightlifting. Combining them in one session can lead to fatigue, reducing strength and increasing the risk of injury.