Table of Contents:
5 Strength Training Myths That Need to Die
Video taken from the channel: Jordan Syatt
Strength Training Myths for Women Debunked
Video taken from the channel: fitfortwotv
Unconventional Training Myths Debunked!
Video taken from the channel: AlphaDestiny
Female Weightlifting Myths Debunked
Video taken from the channel: Wochit News
Top 5 Fitness Myths DEBUNKED
Video taken from the channel: Shredded Sports Science
Weight lifting myths debunked!
Video taken from the channel: Joel Freeman
Top 10 Workout Myths BUSTED!! (How Many Did You Believe?)
Video taken from the channel: ATHLEAN-X™
Myth 5: Strength Training Makes Women Big and Bulky Caiaimage / Sam Edwards / Getty Images This is another popular myth that persists despite the fact that women typically don’t have the number of hormones (namely, testosterone) necessary to build huge muscles.MYTH #4: Deadlifts are awesome for building full-body strength, and deadlifting incorrectly can certainly put your lower back at risk. But just like squats, if you focus on proper technique and always use an appropriate amount of weight, they’re perfectly safe. Again, deadlifts are all about proper form.
But did you know, strength training is an important aspect of workout routines. It is important to incorporate strength training into your exercise regime, and not simply rely on cardio. But if you are still not convinced by the benefits of strength training, it could be due to these seven myths.Myth: You’ll Get Bulky Strength training is often associated with beefy bodybuilders, but you won’t automatically turn into the Hulk by stepping into the weight room. “Misinformation and.
Rather, I would like to debunk the limiting beliefs around strength training that may be stunting your progress to becoming a better climber. MYTH #1: Lifting Heavy will Make you HUGE First of all, if you’re a woman, no matter how much you lift and eat, you are not going to gain lean muscle at the same rate as your male counterparts.Strength training for runners myth 1: Strength training is only for body builders.
Not true. The goal of strength training is to prevent injury. Lifelong runners want to avoid deteriorating their joints, back and hips so there doesn’t come a day where they can’t run anymore.
Fitness myths debunked — and what you should do instead From weight training to fat burning, it’s time to reconsider some long-held beliefs about exercise. Peta Bee.So let’s break down the science to debunk this weightlifting myth: Strength training leads to micro-tears in muscle fibers.
Your body responds by repairing the muscle tissue, increasing the size of cells, and adding new ones.Here are 10 strength-training myths that could be holding you back from your fitness goals. 73% of African Americans said they did not have emergency funds to.The truth about these common myths will help you sweat better and slim down faster. ‘Bout time we separate fact vs. fiction Learn how to effectively do cardio for weight loss, as well as incorporate strength training, healthy eating, and more to reach your weight loss goals.There are plenty of female strength training myths we accept as gospel but are simply not true.
At all. For example, ‘strength-training will turn you into a she-hulk,’ ‘sit-ups equal ripped abs,’ and ‘cardio burns the most calories’, are undoubtedly misconceptions we buy into.Strength training, on the other hand, will rev your metabolic engine for hours after the workout is over. Plus, weightlifting helps you change your physique, so it is far better for working on your trouble spots.
Myth 2: Warm-Ups and Cool-Downs Are Good, but Optional Make a warm-up and cool-down mandatory parts of your workout.Weightlifting Will Damage Your Joints. This is probably one of the most common strength training myths. According to one study, people who suffer from joint discomfort in their knees actually saw a reduction in that discomfort after performing weight-bearing exercises.7 Strength Training Myths Debunked. Weight training or lifting weights is one type of strength training.
There are many reasons strength training is good for your health. It makes your bones stronger, not just your muscles, and also can help with flexibility in certain instances.Myth: Weightlifting is bad for the joints.
It’s a common misconception that weightlifting puts a harmful load on the joints. But a study published the Journal of Rheumatology found when people suffering from knee joint pain performed weight bearing exercises, they experienced a 43 percent reduction in pain after four months.
List of related literature:
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| from Men’s Health The Book of Muscle: The World’s Most Authoritative Guide to Building Your Body |
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| from Science and Practice of Strength Training |
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| from Critical Pedagogy and the Everyday Classroom |
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| from Muscletown USA: Bob Hoffman and the Manly Culture of York Barbell |
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| from Sports Science Handbook: A-H |
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| from Kinesiology of the Musculoskeletal System E-Book: Foundations for Rehabilitation |
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| from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed |
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| from Human Motor Development: A Lifespan Approach |
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| from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications |
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| from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results |
193 comments
Thank you for talking about this. I always thought the key issues you mentioned were myths but so many friends were fanatics on fitness and not thinking clearly. Q. Have you done a video on fitness fanatics ‘training’ six days a week and then trying to come up with an excuse why they can’t attend a more rewarding PT sessions?
Yoo i been doing rack pull +power shrug combo where you pull the bar from rack position up and shrug (from massive iron steve shaws program-check out his channel he is legit) and my traps are so fucking sore man kinda regret not starting rack pulls earlier bc u said in q&a start rack pulls only if u can deadlift 315 but i disagree, i think rack pulls can be done at any level
1:10 WTF I’m just shitting here in one of the gym cubicles listening to this video and this scared the shit out me (no pun intended)
I think it’s a myth that carbs are unhealthy. The logic is that they turn into fat due to the sugar in them. In reality, like everything else, carbs are fine in moderation and don’t defy the rules of thermodynamics. If you are eating fewer calories than your maitnence level, the macros don’t have a serious effect on weight gain and you actually lose weight because your body will use whatever it can as an energy source and as a result, the body loses weight in order to maintain itself.
The main reason why carbs are actually bad is because there are a lot of junk foods full of calories and sugar that are really easy to eat a lot of, so naturally when people don’t watch what they are eating (such as eating doughnuts, 300 calorie pizza slices, muffins) they will take more than just one and over eat. they will go above their maitnence level and get fat. The reason why some people get really healthy from cutting out carbs is because they are removing a lot of the stuff they are addicted to.
This is definitely one of the best if not THE best video I’ve seen on YouTube! So many truths more people need to realise!
How many planks do you recommend doing? Times per week/ time?
Spot on with debunking these fitness myths. The elaboration of the first myth however, is a bit incomplete. What you’re talking about with regards to losing fat and building muscle is possible for individuals who have just started lifting weights for up to 18 months (its either 12-18 months according to the studies I’ve read). Once you’ve been lifting regularly for that much time, it is going to get rather difficult to lose fat WHILE you’re building muscle. Most studies have shown that cutting fat while hanging on to muscle is far easier to do than build muscle while keeping fat levels consistent. However, unless an intermediate or experienced lifter is on steroids, it is virtually impossible to lose fat WHILE building muscle at the same time for these group of people.
I had dream last night that jeff lives with me my house, he is telling me all this LIVE. And i was like a fan to him, hahaha
Thank u Jeff. You are a gold of Fitness industry.
What, i burn 1000 kcal on a ten k, how did you get 2 hours and 10 minutes��
Jeff: Puking doesn’t necessarily mean you’re working harder because of these anatomical reasons.
Other fitness guys: JUST PUUUUUUUUKKKEEEE!!!!!
Your genetics determine…. Have you seen the son of Arnold, go look him up lol
Hey salut mec just wanted to say I started watching your video a few weeks ago, I’m 189 cm for 84 kg ( my goal is to be at 90 kg and I am a big fan of looking big than being shred. Greeting from France 😉
In the natural world kingdom of athletes nutrition and body weight training/performance…………. minimum weight training and constantly changes will give greater results (American Oxygen).
Whenever I workout, the floor looks like it is watered for cleaning
The worst is number 7 and number 7 and number 7. Why 3. 7’s? Because many doctors still tell you that as you get old it is OK to be out of shape, fat, and sick.
I bought one of his programs once. The program was good but the “meal plan” was a joke.
Older video, still totally relevant. I really like his part on stretching. Old school thoughts were if you didn’t stretch before the game then you were going to get injured. I didn’t know better back then. However, the scientific studies have been done and prove he is 100% correct. Warming up and getting blood flowing to your muscles prevents injuries. With that being said, a solid and consistent stretching routine should be employed. If you have better flexibility then when you get tackled and bent outta shape on the football field you might just avoid injury if your muscles can take the torque and he stretch. Flexibility can increase your performance. Stretching before an event or workout isn’t going to do much for you and the data shows that.
Always love Jeffs Rants! Love the Passion and the no B/S makes for great motivation! Thanks Jeff!
According to my coach (Greg), I can only listen to people with high hair, sorry man
I still wear my boot camp uniform from 30 years ago No one in my gym believes I’m 50 and I’m honestly in the best shape of my life! I’m 5’8” 185lbs I’ve never taken steroids or HGH I do take protein cycle creatine & ashwaghanda I feel better then when I was in my 20’s I do follow some of JEFF’s advices the key for me is cooking your own food. There’s no limit if someone can convince you that you’re too old to build muscle than you may want to start working on your own mind strengthening first. I do have to warm up a lot more than when I was younger but that’s about it
I love the #7 myth that Jeff debunked because I am 50 years old and I stopped training for over 4 or more years layoff and I gotta say I just started training again and my desire and drive for the gym is stronger than ever now than it was in my younger years and I am gaining back the muscle that atrophied and putting on new muscle so it just proves that it is never to late. You rock Jeff keep making those awesome video’s
I really liked your debunking point on muscle fibre type! Would love to see you make an in-depth video on this topic and maybe go into the genetic background implications <3
I have been doing a lot of Olympic weightlifting and my traps have been growing like crazy!
What about this myth: counting calories burned while lifting weights
I’m more focused on building strength and speed. Not getting bigger but lean and healthy, internally healthy.
another myth or at least in my case is that you cant build muscle with low test mnumbers are t-3 128thyroxine free 1.25 tsh 3rd gen 1.140 testosterone 409 sex hormone binding 48.48 test free 6.3 test % free1.54 and im 52 and my muscles appear to be responding normally to workouts i put on 15 lbs muscle with this level so?????? i feel its because ive never taken caffiene i dont drink only drank as teen matbe 5 times a year neve ever put alcohol in my fridge havnt had any since age 18 i dont and have never smoked and eat a well balanced diet til last yr doc said go on low fat diet because of cholesterol level big mistake that was it made me put on a stomach fat now ive got to work that shit off and guess what triglycerides were higher now im on hi fat moderate protein no sugar corn syrup or bread and slowley getting my physic back to hell with doctors they got theyre heads up theyre asses
What would I do without you? Hehe. You explain everything so completely. I often use your videos to show my horsemanship clients for better explanations & what to do for them & their horse. Build horse muscle & balance with the same concepts.
The way to get a six pack, is go to walmart, and get a six pack.
o.0
point 3 about cardio when jeff said can not out run fat, this came to my mind
belly going to get you
https://www.youtube.com/watch?v=wHlvKQwZFSI
Also did 10×5 deadlifts today and got so many dirty looks for hogging the power rack. I need a new gym.
The conv deadlift, bench, squat, ohp were once unconventional:)
Nothing wrong with a bacon double cheeseburger if it’s real cheese and there’s no bun.
Run three times, Calisthenics three times a week
For 60 years and die
fitness myth: guys in their 20s who have never been fat, relate to you and your struggles
Alex keeps flaunting his gear use in the thumbnails lol…looking solid dude
I think people get into the MINDSET that anything that isn’t a cookie cutter program or typical bro “programming” is suddenly unconventional. But as you imply, training is individualized for both the end goal (such as training the Big 3 for powerlifting specificity) and personal response to training (like the Ant training 10×10 on deadlift since it works for him). Also, an exercise can have transference to sport (like neck training for fighters) without being specific to that sport or activity.
If you have the knowledge about general training methods and your own body, you can pretty much train however you want.
alex, you still do meditation?, can you please make a video about it?, i am seriously thinking on doing that
“Cursed with skinny wrists”…there is some limitation on how big one can get based on this all other factors being equal right?.because Jeff is definitely swole, yet still has a somewhat slender build. I think that look is more appealing anyway so I am happy to be cursed as well!
I remember when I first started really lifting weights, I had 35lb dumbbells, and 60lb dumbbells. I could curl the 35s for a couple reps, but not the 60s at all. So I decided my goal would be to curl the 60s. I would strain and struggle and lift them up as high as I could and count the time I was straining with them until I got 30 total seconds of stain time. Then I would grab the 35s and do as many reps as I could in one set without using too much back or throwing them up. Eventually, I got to the point I could curl the 60s, and since I only had the dumbells, I just worked on how many reps I could do with 60lbs, eventually being able to get them for 2 sets of 15. Although I have decent sized triceps, my biceps and forearms are massive from the amount of strength I built in them and they definitely make my arms look alot bigger than other guys my age in my gym. (Most people in my gym in general actually)
Now that you have switched over to being plant based, will you revise your book on nutrition? Is this a permanent change?
Can’t get a six pack eating twinkies all day long…challenge accepted ��
Fantastic video and I like your explanations for debunking and how straightforward it is
Whey protein works for me, but the ones I use have only 2 ingredients: whey protein (concentrate or isolate) and lecithin. It’s actually an expense-reducing source of protein. The stuff thats full of “flavors” and fillers is expensive. The unadulterated stuff is cheap, and it tastes like… wait for it… milk. I don’t think of it as a supplement, I just think of it as a convenient, inexpensive food that’s part of my protein intake.
Hey James, any suggestions to boost energy mid workout? This is after taking a pre. I looked at intra supplements, but my BS alarm was going off.
Add-on to #5. In the 70’s and 80’s, our coaches withheld water to toughen us up. If we were thirsty during 3-a-days when it was a sunny 95 degree day, we could take a handful of salt tablets.
You know, with how old this video is, I thought’d it be mostly stuff I’d heard of before…. but actually, this was really informative! I didn’t really believe most of those myths, but I didn’t know a lot of the information presented refuting them either.
The key is neither pre nor post. I eat some steak, mid set around rep #5.
Hey Alex. It’s pretty clear you dislike body part splits for drug free lifters. What do you think of Jeff Nippard’s way of training? He trains in a modified bro split where 85% of total volume is hit on one day and 15% in other day split. Like Back and Deadlift, Chest, Leg and Pulldown, Arms and Close Grip Bench.
Ive done 6 before, Not something someone should do, first time i overtrained i couldnt open my arms fully for nearly 2 weeks.. And it hurt.. A lot..
i also overtrained my abs, lets just say it wasnt nice..
I agree that any lifter should open the mind and try different things. But making up exercises is just stupid. Like that Jon Andersen dude. He doesnt even look like he lifts, because he doesnt
4 knee surgeries and squatting 340lbs currently! Love this video!!
With the stretching you say not to do it before getting under a squat rack what about boxing training
How could anyone put thumbs down to a free training video duche bags.
If you haven’t yet, you should roast “alpha” and how it doesn’t exist.
Also isagenix can go f itself.
I’m a simple man. I see a new Alphadestiny video…
and I forget how to read
Hey James, thanks for this video. One protocol that I believe is a MYTH is the one that is based on ice baths or cold showers for WEIGHT LOSS. I had been doing this (on and off) for the past few years and never found it to be an effective weight loss strategy. It’s logical in the respect that shivering would burn more calories and brown fat is more anabolic than white fat, but I’ve never seen my scale move because of it and it can be TORTUROUS. Thanks again.
Agreed with everything bar 6,ever since i started doing 5-6 day workouts a week i’ve seen better results than doin 3 days a week
Jeff please! Dont ever train Trump, he might live longer……��
Interestingly, the Hamstrings are one of the most hyper-adaptive muscle groups in the body, and have been documented alternating between type-II dominant and type-I dominant several times over (meaning they can in essence go back and forth.)
On hit training… When I was able to train I personally found short to no rest sessions of 20-25 minutes the best for strength and endurance. I trained traditionally in the power lifting exercises for my first few years but switching to calisthenics was amazing. There is a book by this mad man called convict conditioning and it’s all body weight related. As someone with a lot of injuries and easy weight gain have to say that was the most effective for continued strength and endurance gains. Love your vids tho dude they’re insanely well done. Inspiring.
Really useful video, did you do this page too??
http://www.gymshock.com/top-5-powerlifting-myths/
Can someone help me please? In short, used to be a bodybuilder, hurt my shoulders, got fat, got unhealthy, now back in the gym. BUT I’ve been going on the treadmill / elliptical to get fit, but my heart rate goes up to about 180bpm very quickly. I’m 32. Similar people are only hitting about 120bpm doing the same exercise!! What is the best way to get fitter, doing a long steady workout on the elliptical OR doing short bursts of high intensity? Thanks.
That music is distracting me from what you are saying (and is a little silly)
Aw man!! Such great tips!! I have always been worried about overextension in my knees and causing injury with squats. Never had a knee injury before. So…a squatting I will go!!! Thanks J ����
B-But Doctor Philbert Matthews said I should shrug slow and controlled with 40 pounds!
V Shred never got through enough of your videos to have listened here
I would really appreciate if you could do a video on protein recycling via autophagy that occurs when fasting and how this innate protein recovery/recycling mechanism in the body modifies the standard advice of ‘1 gram protein per half kilo body weight’.
Befor finding this channel i was ruinging my lower back doing conv deadlifts. Now im rotating hex bar and sumo and it feels natural and im back to being pain free ����
The variance in skeletal muscle fiber types is highly heritable.
Myth: A women lifts weights once, becomes a male bodybuilder overnight.
Just discovered this channel. The videos are reaffirming what I know. Quality stuff here, I love it!
Hi James love your content as it’s informative but do you have any kind of platform or way to be reached in regard for a few questions of a more detailed look into sports science?
Are there any other college students taking anatomy and physiology who get help from these videos?
I know this video is from 5 years ago but as a physicist I so want Jeff’s t-shirt
Oh i can give a hundred more here is 8
1: you can’t get super big and it’s bull no one trys they give up and they even do it for 10 year’s and most of them are small for 10 year transformations
2: you can’t workout everyday this is bull I’m big and i did the recovery recovers almost all you body in 24 hours they all say it’s overtraining i don’t train 24 hours and only workout for 3 or 4 hour’s a day never had an injury
3: you can’t look like Arnold I’m not going for this but the arm’s my dad is big but he trains with me he believes me my dad he said muscle shock stimulation occulation and lot’s of time and real meals and heavy i said exactly
4: stop with the you can build muscle with light weights and get bulking steroid huge bull** it’s a complete lie ok you need stress in the muscle to really get gains and rip the muscle your just losing fat and making your muscles stay big but if you get to big you will need to lift heavy because at a type of size where you are starting to get big your muscles will lose muscle faster trying to recover it it’s like a healing a cut
5: ok i can’t stand this the most and it’s a diet thing you see this a bunch on diet plans where there is like a list and none have protein you need protein because you will feel hungry and go crazy it’s like starving yourself and nit eating a single meal my mom was going to do this and i had to stop her before it was to lat and i told her about this and drink lots of water also
6: ok never mind this pisses me off you should take protein shakes ok 80% of the protein shakes you see have less protein them an egg and that’s a big cup also my doctor told me this then i stoped it but i did eat real meals ok the shakes is mostly just filling you know how you eat one egg and you can eat more a shake is like drinking and eating you can’t eat or drink anything your so full but you need a real meal meats and eggs and stuff fish and chicken is the best not in taste but the protein and what they carry and the stats for them
7:i was told this by a fat guy ok the bigger you are the less fat you gain the smaller the more i don’t know where he got this from but we was friends for a little bit but also it’s backwards
8: lifting slow is better then lifting fast well this ain’t true i was told by some 30 or more years old small guy and he lifts heavy i said with light yes but normal and heavy are different and how do you even do that your heavy is weird normal should be normal speed but heavy is fast but not crazy fast where you are lifting stuff that can and will destroy your muscle and need to get surgery and fix it and lose lot’s of muscle
Ok i could show more but this is only 6 and is long some was on Google some on YouTube was from friends and other’s being idiots and look up muscle gains from starving yourself like what the heck��yeah don’t do that
Fasted anything just sounds uncomfortable and I want to like what I do or I’ll lose interest! Eat drink be merry and lift weights. But remember, none of it will matter anymore when the nurses aid is changing your diapers later in life. For protein powders. I don’t trust highly manufactured processed foods. To many scientist’s say no to processed anything.
Firstly the myth.
The idea that abs a made of som magical fibre that doesn’t need rest and there you should hit abs all day everyday
Secondly
Again such an amazing video. It’s
a quick rundown which means if your not into deep diving into heavy stuff you can still get the gist of it and apply the principles to yourself and probably get a little better life quality.
But you still give the videos and tool to dive deep if one do so disere.
Amazing video
The language you use is also great it’s not to difficult and highlevel that people get thrown off.
I don’t really enjoy your content and I’m so glad that you continue to produce high-quality content with great and interesting information, while still sprinkling som jokes on top of it. It’s abselouty awesome
Jeff’s vids do what a lot of ther fitness youtuber vids can not… Guide you in the right direction to better life and health and to actually see results.
Squads are safe for people with discal hernia?? I am afraid to do them over the shoulders.
Great video some guy gave me shit for doing zercher lifts and he only does “conventional” stuff yet I’m 3x stronger than him cause of unconventional training
One thing about me:
im Regularly Irregular and Conventionally Unconvential.
Im a lost neutron fleeing from a BOMB
@alphadestiny have you seen the movie Harsh Times? You look like a jacked version of freddy rodriguoz in it. Good movie bro, its like training day
Does working out below the age of 18 stop the growth of height?
Plz answer
Would it be effective to do a recomp with 250 deficit for 3 days then 750 surplus? It would be very hard for me to reach a 1500 surplus if I were to do 500 deficit for 3 days
Vegan gains gave you somewhat of a shoutout on his last training video.
Your “genes determine everything” Not true. Not “everything” but I’d say over 50%. i.e. it’s a big factor.
What about dumbbell/kettlebell Complexes like ohp/goblet Squat/bentrow/deadlift as Metcon for fatloss anygood
Pre-workout supplement should be beneficial If you don’t have time to have meal before you work out. However, You can substitute supplements for meals. Supplement is just same as product.
It is not mandatory for muscle hypertrophy. It should be better to spend money on your training and food rather then supplement If your budget is limited.
If you would like to try pre-workout supplements, Looking at macro should be done so that you can avoid some problems before.
There are shortcuts to 6 pack abs
-nobody who is being honest and has 6 pack abs
also want to add in someone else! the legendary Bill Kazmaier trained rather unconventional with using 12-15 reps on all excersises even the classical lifts like bench squat dl and overheadpress, while many belive these lifts should be used with the classic 5×5 aproach and very low reps he used alot of high reps on those to with much sucsess! greate video.
I did not squat with a barbell because I was afraid of getting injured. As Long as you have good form it should be healthy for you. The main thing I am dealing with is the DOMS from incorporating these into my workout.
I like your advices a lot but I hate when you say dont stretch before training, you know that some newbie could get injure cause of this advice right? In EVERY sport I did they made us stretch before.
Hey James, the biggest ‘myth’ floating around in the fitness industry, is the concept of how the body uses protein. As you said, this topic is overshadowed by stupid claims of so called professionals and star athletes that works for supplement companys. On top of that, those false ‘facts’ get amplified by bros with too much time on their hands, while skipping leg day.
#6 The bench press works the entire upper body (ignoring the different muscles worked by pulling movements).
Me* casually eating watching the video then 1:10 Me* where am I? what’s happening? Where is the music coming from, is this Ultra Alphadestiny with his new form? So many questions
Thank You for a good…i guess, BEST myth busting in fitness industry!
Muscle soreness is a nice indicator to make sure you work hard enough. However, it is not the perfect indicator for your progress. But, If you don’t have muscle soreness after working out for several times, it might say you don’t exercise with intensity.
People tend to think that I work out with intensity after doing some reps. But, you are supposed to feel muscle soreness If you work hard. All hard work brings a profit, but mere talk leads to only poverty. Having little result after working out for over 3 years means you merely work hard If your goal is muscle hypertrophy.
Fact being dead get is the most effective way to lose belly fat
We all know that these videos are very good and informative but the true question that will probably never be answered…..Am I anabolic yet?
Hey Alex, should i do pull-ups as my GPP work if im struggling to do at least 10 of them?
You’re the best Jeff. I’m looking forward to start your Beastx program early next year
so funny! would like to hit fitness freaks with the research. BUT why would they?
Unconventional training works. I do really weird stuff that most people literally make fun of me for, meanwhile im making more gains than them haha. I just started doing singles for lower body lifts….I dont even do bulgarian and im making huge gains very quickly. I do weird overload holds before some upperbody lifts, I prime my grip with heavy weight before heavy rows or pulldowns, i do strange rep ranges, odd sets, bands……..all kinds of stuff. Its fun too. The program doesnt even really matter as much as the mindset. If you dont have the mindset to lift the weight it definitely wont lift itself. The other day i saw a guy who weighed like 200lbs bench 500 on the youtubez and when i asked his trainer what he did he said only high reps and super high volume. Wouldnt work for me but it did for him…
He is actually super wrong. I’m not saying that it is healthy, but there are thousands and thousands of athletes, especially distance runners, who eat whatever they want and as much as they want and still cant get weight on. There are some people who can outrun any kind of diet. Their insides will be tore up for sure. They won’t get fat though.
I hate those stupid restricted air masks. When in a low oxygen environment like a mountain your lungs don’t pump harder, there is just less oxygen per breath. Your lung tissue is not muscle tissue and is not meant to pump under more strain for oxygen, and this can lead to lung damage.
Don’t get me wrong, I love your content, the way you present it and your purpose/goals behind it. But from a scientific point of view, it is not really good to only cite one scientist (Schoenfeld). Are there really no other scientists who conduct research about muscle growth? ^^
Soy protein is bad for men hormonally. Would it help if I told you I heard it from a V Shred video? ��
the six meals a day boosts metabolism still gets me every time
The only thing i don´t appreciate from Jeff is that he is either conciously exaggerating or just straight up don´t know the facts about the REAL calories from his examples of food. Every time it is waaay to much.
The weirdest thing about the anabolic window is humans evolved to be distance runners along with our hunting tech like fire and spears. Evolution would probably not serve us up a metabolism that requires cooked meat immediately after a hunt when rest time and then cooking takes much longer then that.
AtleanX University…..I am going to get my Doctorate here lol
I hope you don’t take this the wrong way as I do believe your videos due to he credible sources but what’s your background in this field? You seem to understand the points your making and it’s clear you’re not just reading a script written by someone else.
Great video, I agree I do the lifts i love the most, for the most part this is because it gives me motivation to go to the gym everyday. As a long as your not doing stupid shit to injure yourself why do you have to do these cookie cutter routines.
I swear your being unconventional for the sake of being different now.
I have a question that I can’t really seem to find the answer to online and I was hoping someone could help me out here. I work the night shift at work and I usually eat a meal before I get to work then eat a fairly large meal when I get home then I go lift and do cardio at the gym. When I get back home it’s pretty late and I don’t like eating before bed. I know the whole myth around the anabolic window but I also see people saying that you should get some protein after a workout even if it is a few hours later. My question is if my daily intake of protein is already pretty high, does it matter that I don’t eat for about 12 hours or so after I workout? For context I weigh 172 lbs and get in atleast 200 grams of protein per day.
I sweat Hella even when i do fairly light squats. I hardly sweat even when I do heavy presses.
I love ya Alex but this is a bit of a straw man argument you’re tearing apart right now. I don’t think many people say that people should follow the cookie cutter bro split for hypertrophy and cookie cutter 5-3-1 for strength forever. Most people grasp that variation (sometimes to a very large degree) is the key to progress after the novice stage.
Hi James, I’d like to learn to be knowledgeable like you are about fitness, physiology and exercise science. Where should I start? If you can make a video about your journey learning, researching and practising up until this point, it will surely make an impact on those who want to be a personal trainer or coach. Thanks
Ok but can I upgrade my muscle fiber during double-xp anabolic windows?
As a MD and a person who’s been training regurarly for 27 years, Jeff is one of the few people on the internet I can depend on to give consistently sound and scientific advice.
I got some rings and they did humble me for sure. I have 6 months doing calisthenics n can rep 25 dips. Tried rings n could barely do 3 lol! Shaking like a mofo.
Imagine doing cardio to lose weight when you could just sit in the fridge for an hour
Actually after training your muscle capillaries are enlarged received more blood with nutrients. Thats why eating after your workout is a good Ideea. Thats what “anabolic window” means.
I think that the main 2 points are the following:
1. Does the approach have logic and fit the context of your sport \ goals?
Most time proven programs (ex: starting strength, 531, Bulgarian lite etc.) are logical yet now are considered conventional.
If your program makes you achieve your specific goals, it thus has merit by definition.
2. How long have you been training, and how often can you progress?
Most people in fitness \ strength sport \ youtube fitness are beginner a\o intermediate lifters, and can get to 85%-90% of genetic strength & muscle potential within 3-4 years of logical training and nutrition using the basic, conventional, time & research proven methods found in the exercise science literature.
P.S:
Good job using the ‘video game music’ for added emphasis during key points in the video.
Yeah i dont have a problem with conventional lifts by any means, theyre just so boring xD
I never quite fully understood “ calorie deficit “
When I lost 60 pounds I ate around 2000 calories a day. I ran for 45 minute, walked at work all day and biked to work. That at most 1,200 calories burned on my best day, but I still lost tons of weight. How does that work?
THUMBS UP!!!!
then watch!!!!
educational BUT FUN-NY as hell!!!!
I can’t budge the latch on my anabolic window, so I just smash it.
Literally laughed out loud at the D’Onofrio clip while discussing DOMS.Well played.
Hi alpha, I need something, could you make a video on shoulders, specifically about why they aren’t growing/how to fix it
“Broscience, myofribular vs sarcoplasmic”
Can you expand?
As in what is it and how is it wrongly used? I’ve heard elliott hulse talk about this in great detail so im assuming its not just some completely made up idea, it stems from somewhere legitimate, right?
Thanks
When the 100% intellectual glasses come on… it means business.
I shit you not I thought you were going to say Objection! when you pointed at the camera lol
What about the myth that you can only absorb 30g of protein per sitting
Agreed. Be open to anything. There is no one program for all. You have to listen to your body. Try different variations. Experience.
In 5 years time Jeffs board n surroundings has evolved to suffice Jeffs Muscle Gains!!!
Sorry could not watch the whole vid as I did not want to miss my anabolic window. Will come back later ��
7:26 there’s a man at the gym I go to that’s 70 years old and he could break 3 of my ribs just by sneezing in my direction
So nice to see these types of videos again! Now on to covering new topics!
I do trap bar deadlifts, I find them easier to recover from compared to barbell deadlifts and it has more carryover into the squat because of the increased hip drive.
Thanks for the video, solid advice.
Could you please review Michael Vazquez activity and training program?
James, thank you for this and all the other content. It’s really helpful. I’d really like to learn more about HIIT followed by LISS. The premise is that HIIT mobilises body fat and LISS helps to burn it. Is that true?
Good info, man. Appreciate the content as always!
Speaking of unconventional, the Kinobody ad at the start of your video seemed unconventionally long. Seems like Greg is all over the YouTube ad game.
Jesus Varela is a spanish bench presser he trains unconventional too, high reps >20 and he has all spanish records. Amazing!
#7 is so true. I am 52 and look better now than I did when I played high school football
What different between conventional and unconventional training?
For physique oriented guys, pure minimalist and conventional lifts yield very suboptimal results. I mean from purely physique point of view, having huge legs with not enough traps, lats and rear delts is not impressive.
To get the best results in terms of physique, one has to do unconventional lifts i guess.
Hi James great video as always! Some colleagues and i have recently started a channel, Curlcast Podcast, aiming to provide accurate information in the fitness industry while keeping it lighthearted. We uploaded a fitness myths video yesterday, if you could find time to check it out we would love your feedback!
Will being significantly stronger at deadlifting movements than squats cause injuries?
Yo Alex vegan gains in his recent video said he will be doing rack pulls for his traps cause of Alpha destiny cause his traps are huge… first time I’ve seen him say something good about any fitness YouTuber
Biggest supplement myth……………you have to take massive amounts of macros and micros otherwise you can never grow or perform athletically. Guess liver failure, adrenal failure, and hypervitaminosis are lies by doctors to convince people to eat more like jack lalanne and not be gluttonous sinners on something that is food in pharma form.
Does anyone else watch this before bed and then wake up saying “ what’s up guys Jeff Cavalier athleanX.com” to themselves?
Well initially i couldn’t complete ur videos but over the time u grew on me
And now a day’s i watch ur videos completely and try to “apply them to me”
Thanks James wish u successful life
Jeff is the best on YouTube and I like #7 myth the best, Age is just a number and I just turned 50 last April and I am building muscle. I gain easily and have good genetics. Anybody at any age can build muscle with hard work and persistence.
Nice use of the Phoenix Wright track! Keep up the good work, bro!
My 5 myths debunked…If your exposed to gamma radiation,you turn into the HULK…2,If you are given a super soldier serum and frozen for 50 years and wake up with no brain damage and have super human strength(Capian America)3…Your bones are covered with an indestructible metal(Wolverine),If you are an alien that grows up on Earth and somehow when exposed to a yellow Sun have super powers and can defy the laws of gravity(Superman)…5,your a rich billionaire and have next gen high-tech military weapons and equipment and can illegally detain people and in some cases kill…And the Wolverine one..He survived because of his anger/rage to get revenge.
like your thinking.awesome video alex…glad you made a video on this topic
Great video. Could you write the list in the comments. I ain’t got time to watch this video in between my reps, eating my bacon double cheeseburger and doing crunches.
sir how often should we progressive overload you are the only channel i can trust
Ello Sir, could you PLEASE do a video on the science around Strongman style training? Can a regular lightweight person get ridiculously strong with strongman or do you have to be 6’9”, 400lbs, and from Iceland? Is it the uneven loading or carrying of loads that causes growth? Asking for a friend.
Love the channel, hilarious, informative and full of logic. Keep up the great work
me: this guys good shit Is should subscribe
also me: I’m already subscribed now what?
Words of wisdom. Great video, sadly i think some muppets will always want to rehash the debate.
Hey dude what do you think of my own program I started? (mainly Strength training apart from arms)
Tuesday
Bench Press
Squats
Weighted Pull ups
Calf Press
Friday
Cardio day
Saturday
Overhead Press
Rack Pulls
Dumbbell curls
Hammer curls
Overhead Tricep Extensions
I’d appreciate any thoughts. I’m a novice by the way so I wanted to keep it short and simple by doing mostly compound lifts which give me the most bang for my buck.
The anabolic window is just what they look out of from the Hyperbolic Time Chamber
Always keep training hard and smart (by keeping proper form) and progressive overload over time other wise you won’t progress is my opinion.
Hey Vegan Gains gave you a little shout out in his last video!
At my gym were everyone doesn’t know anything about lifting and just uses machines, training with a barbell is unconventional
Myth: you need to eat “healthy” to get fit (IIFYM is not a viable diet to transition to a “more fit” lifestyle)
tip number 4 was my favourite! gonna try that plank variation out:)
Did anybody watch athleanx’s video on quarter squats the other day? I made a video about it too but you don’t have to watch mine…who the hell am I? ��. someone did a video about it. I won’t tell you who he was but he’s claimed he’s been to “,the ranch” I do believe. He said athleanx aka Jeff Cavalier…I hope that’s how you spell his name, didn’t know what he was talking about.
We laughed at alpha with his little duster stash but he is rocking his beard stash now
The box jump point is such common sense, but you’re the first trainer I’ve heard say it. I still do them, but only in sets of 10, then rest.
Your videos are so right on. You know your stuff my man.
People actually train other body parts from chest and biceps then?
Thanks James for your information. I was about to purchase the Vshred package but thankful for your info, that I didn’t. Things that you’ve said made sense and for me personally, I want to follow the science when I comes to exercise. I’ve seen exercises demonstrated by instructors for obese people like myself and in my mind I’m thinking, have you considered the joints, the level of physical capability of the individual. I question their approach and methods. Correct me if I’m wrong but are you saying that certain exercises should be designed and catered for the individual to achieve their goal, e.g, fat loss. Enjoying your videos.
Nail in the coffin baby! Done talking about this subject now, let’s move onto bigger and better things.
Hey Alex, I’m on 5/3/1. Could I test my max for the weighted dip and apply the percentages to that? Think it would be fun.
I almost puked once, after dropping a dumbell on my pinkie toe (used to wear wrestling shoes at the gym).
@ 5:30 What!? I never knew this. Would this be ideal for MMA fighters?
My list:
1. Running is bad for your joints. (Your poor programming is what makes your joints hurt-running is a basic human function.)
2. If a girl lifts weights, she’ll get “too bulky.” (Said by women who are bulky because they are overweight.)
3. You can’t burn fat and build muscle.
4. “Steady state” (or any non-intense) cardio “burns muscle.” (This is absurd and ridiculous. Lots of cardio will make your type I muscle fibers a lot stronger. If you are a huge weenie and never stimulate your type II, especially type IIx, fibers, then you won’t need your type II fibers for daily living when your type I fibers are strong and so you can get smaller. Just LIFT SOME WEIGHTS, YOU WIMP and you will be STRONGER at any given size than you would be with weights alone.)
5. HIIT is “better” than jogging. (HIIT only provides some adaptations, while a correct jogging program provides them all.)
6. Squatting ATG isn’t possible for some people because of their “biomechanics.” (Every toddler squats ATG-if you can’t, your mobility sucks, but that’s okay because almost all Westerners have bad mobility and you can fix it pretty trivially.)
7. “Bro splits” are for weenie bodybuilders. (Intelligent splits are smart for many-though not necessarily all-strength athletes.)
8. You can burn as many calories with weightlifting as with cardio. (Not in a reasonable amount of time, unless you drop the weights and raise the volume to the point where your weightlifting has become cardio-your stupid watch does NOT provide an accurate calorie count for interval work, only for continuous efforts.)
9. BFP doesn’t matter as long as you’re really strong. (Strongmen and powerlifters…looking at you.)
10. Diet doesn’t matter as long as you work out enough. (Mostly endurance athletes fall into this trap…”even a big mac burns if the furnace is hot enough.”)
BONUS!!!!
11. You have to eat a gram of protein per pound to build muscle optimally. (It’s LESS THAN a gram per pound of lean mass that might POSSIBLY be useful…which means 10% of your diet from high-quality protein will be enough.)
12. You should eat lots of meals per day to feel fuller. (NO. You should eat at least twice a day, minimum, because there’s no society that eats less than this, but every meal is a scheduled opportunity to feel hungry and overeat, and people who eat more often eat more total.)
13. You should eat as soon as you get up and right before you go to bed. (NO. An overnight fast should never be shorter than 12 hours. Less than this upsets the anabolic/catabolic balance and is associated with poor insulin sensitivity and even higher inflammation and mortality.)
14. Cold water therapy is good after working out. (It seems to blunt the adaptations that occur in response to exercise. Instead, HEAT therapy seems to be effective. Cold is still good for an acute injury, though.)
15. You can only digest 30 grams of protein per meal. (No, all of your protein is going to be digested and eventually burned as calories-there’s just a limit on how fast you can dump protein for muscle use, just like there’s a limit to how much glucose can be taken up by the muscles for immediate use as energy within a certain period of time.)
16. You can out-run your fork. (Not gonna do it-but also, all those nice “calories burned” numbers, even the ones that are accurate, include BMR!!!! This is a killer.)
There is one problem with your list. It is harder-NOT IMPOSSIBLE BUT HARDER-for women to build and maintain muscle after menopause. Estrogen is an anabolic hormone, and the drop in sex hormones do lead to a decline in maximum possible lean mass. But most women are so far from that that it’s just a matter of getting to where they want to be taking a bit longer.
I ❤ Jeff rants!!!!! So many people out there with bad knowledge need to shut TF up and do some research. Almost everything he says, I double check and he is almost always spot on. Common if he wasnt legit would the worlds best sports teams have hired him to do strength and conditioning coaching on guys they invest millions of dollars on. Hello McFly!?!?!?! Notice how his videos he doesnt cram supplements down our throats either. He actually reall cares about this stuff. So Jeff you are an amazing person and I thank you for every video. Do you have any job openings?:-) I’d love to work for you brother.
Am I the only one who thinks Jeff looks and sounds like a jacked Ross from Friends?
Best way:
2 meals a day…no snacks. Look for high protein, filling meals <700 cal's.
Do a little bit of cardio every week for health.
Done. Never listen to anyone else ever again.
Still in the black jumper.. are you actually shredded? Its important given your channel name
10:53 Jeff’s right—his rant videos tend to be the best and most inspiring!
But isn’t CrossFit unconventional? Alos, isn’t CrossFit bad and dangerous for the body? I think every exercise or training method sould be judged on its individual merits.
I hate how “educated” coaches are saying that concurrent periodization is not the right way because “changing lift every week is only confusing muscle and doing the same fckn lift for month+ is the best because your muscles will adapt only to this lift and strength will go up” and then they dont consider that doing so few lifts isnt good for muscle balance and they always must seek certain lifts to fix their disbalances because they dont even understand that their minimalistic training made those disbalances in the first place lol
Was doing reverse forearm curls in the preacher machine and I was getting so many weird looks. Pretty sure I am the only one who ever trains forearms in my gym….currently they are sitting at 13.5 inches. To you, what is a good forearm size to aim for?
Train how you want to train to your personal goals. Love the channel make
First James,, thank you. Must be a million fitness channels on here and about 3 I trust… your not one.. ( sorry, fellow smart ass. Though in my case the smart is debatable..) I train in the morning (6am) and est 1 meal a day evening (6-8ish pm). Usually a lot and red meat so lots of protein. That is double the 4 to 6 talked about at the start.( I did the math for you James so you wouldn’t pull your hair out calculating it..). Am I pushing it a little. I’m an old man (47) so not trying for Arnold but still want strength gains.. and again,, thank you.
What I like about your channel is that you tell the truth that brings the results and not the “magic pill” advice so many want to hear. ��