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zakruti.com » Sport, fitness, workout » Jeremy Ethier
The 3 WORST Workout Routine Mistakes (GAIN KILLERS)

The 3 WORST Workout Routine Mistakes (GAIN KILLERS)

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Rating: 4.0; Vote: 1
How many workout routines have you tried? 1? 5? 10? More? But are you again and again left dissatisfied because you see no results from any of these workout routines? Well listen up, because Im going to show you 3 gain killers that your workout routines at the gym are likely guilty of, which causes you to see no muscle growth after, no matter how hard you workout. Ill also show you how to fix each of these mistakes. One of the most common gain killers I see is called HADD: Hypertrophic Attention Deficit Disorder. People who have HADD Switch up their exercises too often and have no long-term focus. Heres the truth: guys who do the same, boring exercises over and over, do them well, and get stronger on them, simply build more muscle than guys who switch it up for whatever reason. Why? Well, its well known that new exercises cause the most muscle damage, but after a while, you adapt and less damage occurs. So while you may feel a lot more soreness from these random workouts, they actually dont provide as much growth as sticking to the same set exercises and focusing on progressing those with more weight and/or reps over time. What does this mean for your workout routines? Well, it means that you likely need to do an exercise consistently for at least 2-3 weeks before you can start to really get the best growth possible out of it. In addition, during your workout, at a minimum you should be recording the exercise, sets, reps, and weight that you are using. Its also a good idea to write down your effort on each set and the settings that you are using on a machine or cable or any modifications you may have made. This allows you to control as many variables as possible such that you can more accurately determine if you actually made progress or not. It also serves as a plan of attack for your next workout. Gain Killer 2 for workout routines at the gym: Junk Volume: Doing more sets than you should do in a single session, rather than doing just enough to maximize growth. But how do you know your limit? Based on the current evidence, as long as sets are being performed to or near failure it seems that the limit is around 10 sets per muscle per workout. This is highly variable, but does suggest that if you greatly exceed this theoretical limit by regularly doing 15-20+ sets for a muscle group in one session, then you are probably doing more harm than good. A practical solution is to distribute that volume into more than one session per week. Gain killer #3; redundant exercises. If you only have a certain amount of productive sets you can do per workout, then you want to make sure youre getting the most bang for your buck. Most people workout consistently but see no results because they make the wrong exercise choices for these sets; in other words: they do exercises that do pretty much the exact same thing but just have different names. For example, take these two sample chest workouts. In workout A you do 3 sets of bench press, flat dumbbell press, and a flat machine press. In workout B you do 3 sets of bench press, 3 sets of an incline dumbbell press, and 3 sets of a cable fly. Which one do you think would be a better use of 9 sets? Well, if you look at workout A, you are actually performing pretty much the same 1 exercise for all 9 sets. Whereas in workout B, youre working several different parts of the chest with exercises that have varied angles and different resistance profiles. So for the same amount of work, youd be able to provide much more stimulus to your chest with workout B, and as a result get more gains out of those 9 sets. Meaning, that for your overall workout routine, just think carefully about the chosen exercises youre using for each muscle. Make sure you include exercises that are biomechanically different and challenge the muscle at different angles and ranges of motion. By doing so, youll be able to get more stimulus and more gains for the same amount of work. Observing no muscle growth after your workout is a sign that you could be doing something wrong. Overall, if youre going to spend time and effort doing your workouts, it would be in your best interest to ensure that youre getting the most out of it. What I went through in this video are just a few ways you can do just that. But for a complete, step-by-step science-based program that shows you exactly how to train and how to eat week after week such that with the effort you put in, youre maximizing the gains you make and fat you lose, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: Music: brettjanzenmusicgmail. com
Date: 2022-01-03

Comments and reviews: 10


Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
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my chest day usually: 4 sets of 6 reps incline bench, 4 sets of 6 reps incline dumbell bench press, 4 sets of 6 reps incline dumbbell flys, 4 sets of 6 reps chest dip press machine, 4 sets of 6 reps cable flys, 4 sets of 6 reps dips and then 4 reps of 6 sets on incline press machine. i do that every other day, my chest looks the same but i am getting stronger. I should end my work out after the third work out seems odd id only be in the gym for maybe 40 minutes barely
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I have a compressed\bulging disk in my lower back which is my workout killer. Unfortunately it's a chronic condition which I need to live with. Do you have any training suggestions for people such as myself with chronic back injuries. Training with an injury is like one step forward and two steps back as I regularly aggravate the injury. I've just about given up on training to be honest.
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my two cents.
Nutrition + proper macros.
Proper Form.
Don't switch up routine too frequently. 2 routines are enough.
Track progress.
Time under tension.
Don't over train.
Lack of long term plan.
Don't do more sets than needed.
Don't do exercises that target the same muscle groups.
Get good rest and sleep.
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This is true. I just started calf raises on a ledge, and suddenly super sore.
A set of a new exercise should be counted as 2 sets of a familiar exercise when calculating junk volume.
Many trainers switch execises often to keep clients sore so they think they are getting what they pay for.
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Hey, can you make a video about headaches in the back of the head when working out? I get these painful headaches my first couple reps when I lift weights it happens every time and has gotten worse I'd appreciate if you can make a vid ab it and how to cure it: )
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I don't think it's realistic to do only 9 sets of exercises in a single session. Working different muscle groups on the same area (like the example given, already exhausts all that. How would you ever be able to work the muscles 3 times a week if you go with this?
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Hey Jeremy I really appreciate your efforts but I have a request can you do a hybrid split of pull & push combined with upper body and lower body I find this split to suits my lifestyle the best and Im struggling finding anything about it
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Damn jermey speaking mad facts in this video. That comparison between varying work outs versus a non varying workout what just bliss of knowledge. Simple but difficult to put out there facts, thats why this guy is the goat
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I personally dont really feel very exhausted after like 3 sets of bench press to failure + 3 sets of flyes to failure for example. I honestly dont think I'd be able to grow that way and I hear many people saying the same
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