9 Fixes to Common Weightlifting Mistakes

 

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9 Hack Squat Mistakes and How to Fix Them

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Trainers share how to fix nine common weightlifting mistakes. When done properly, lifting weights is one of the best ways to burn fat, build muscle and lose pounds. When done incorrectly, however, lifting weights is a great way to.

9 Fixes to Common Weightlifting Mistakes April 17, 2018 Brian Frazier Exercise, Weight Lifting, Weight Loss, Wellness 0 BY KEVIN GRAY When done properly, lifting weights is one of the best ways to burn fat, build muscle and lose pounds. 9 Mistakes You’re Probably Making While Lifting Weights Strength training is important, but lifting weights incorrectly is a good way to hurt yourself. Here the mistakes. There’s a lo that goes into a great deadlift and mistakes are bound to happen for everyone. Here are a few common deadlift mistakes and how to fix them.

6 Fixes to Common Weightlifting Mistakes September 27, 2018 by Johnny Smitz Weightlifting has better results than cardio exercises, but one has to do weightlifting well. Honestly, it could literally be anything. But there are common mistakes that people make during the battle of the bulge.

We chatted to celeb trainer and body transformation specialist, Corey Calliet, about the possible weight loss mistakes you’re making and how to actually get it right. You Don’t Have A Plan. Here are five common mistakes athletes make when performing Olympic lifts, followed by instructions on how to fix them. Read More >> Olympic lifts are the best exercises to improve your strength.

Then you can address these common Power Clean technique mistakes and learn how to correct them so that you can safely lift more weight. First Pull Mistake: Initially driving up with your hips and. The Fix: Instead of heading over to the weight rack right away, try starting with body weight exercises. For example, start with squats or leg lifts instead of using a machine.

Fitness experts spoke to WebMD about 20 of the most common exercise mistakes, 9. Using maladjusted machines. Weight machines are made for.

List of related literature:

8 The 10 Absolute Worst Muscle-Building Myths and Mistakes

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Some of these mistakes simply make the exercises ineffective; other goofs can result in serious injury.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

For example, training to maximise hypertrophy should include strength training so that the exercise sequencing recommendations apply.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

These findings also suggest that strength coaches can save time by not including isolation exercises and still achieve increases in strength and size.

“The Time-Saver's Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results” by John Little
from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results
by John Little
Skyhorse, 2019

For example, lifting a weight eight times with no break between lifts constitutes one set of eight repetitions.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

But when the training load was increased by greater than 15% from the previous week, there was a 21% to 64% risk of injury.30 To apply overload, the program designer can increase the resistance, increase the training volume, alter rest periods, increase repetition velocity, or alter the sets and repetitions performed.

“Travell, Simons & Simons' Myofascial Pain and Dysfunction: The Trigger Point Manual” by Joseph Donnelly
from Travell, Simons & Simons’ Myofascial Pain and Dysfunction: The Trigger Point Manual
by Joseph Donnelly
Wolters Kluwer Health, 2018

At this point, reps should be decreased and weight should be increased.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

5 Problem-solving 2 1 Strength Development Need

“The Handbook of Competency Mapping: Understanding, Designing and Implementing Competency Models in Organizations” by Seema Sanghi
from The Handbook of Competency Mapping: Understanding, Designing and Implementing Competency Models in Organizations
by Seema Sanghi
SAGE Publications, 2016

For example, if you switched to a lighter weight because of your inability to complete the reps at a scheduled load of an 8to 10RM zone for the squat exercise, you would not want to continue to use the heavier load for the power clean exercise that involves the use of virtually the same muscle groups.

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

General guidelines should be followed to decrease the risk of injury from weight lifting.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Does Custokebon Secrets really work? I see a lot of people keep on speaking about Custokebon Secrets. But Im uncertain if it is good enough to lost a lot of fat.

  • Thanks Max. I have noticed this in my shoulders. One is definitely stronger than the other when I do lateral raises with the cables when they are isolated. I appreciate the post.

  • I like using dumbbells or plates because I can use the traps to pull back first, then up.
    It feels like a better contraction than using a trap bar, or even a barbell.

    Leaning forward looks like it would help too, but I would worry about my lower back.

  • But if u say all this better form of exercises then why aren’t u huge and muscular…u look skinny and weak…u don’t even weigh 240 pounds

  • Hey Mike, is it fundamentally bad to let your pelvis tilt while squatting? My lower back stays neutral, but I cannot get depth unless I allow my hips to round.

  • Does anyone know whether Versa Gripps work well for people with sweaty palms? I brought the My Protein knock-off version (‘padded lifting grips’, or something) and the bit that grips the bar was coated in rubber which got extremely slippy even when only slightly damp. I’d like to try Versa Gripps but don’t want to invest if they have the same issue. Any help appreciated!

  • Thank you. You have a very informative lecture.
    I’ve been pumping iron for 4 years too. I do have an improvement on my muscles, however it is acompanied with severe left shoulder & lumbar pain without knowing the proper posture and using too much weights on isolation exercise. Too bad. ��
    We have to be cautious before lifting weights just what the man said.

  • I’ve really been focusing on working on my pull-up game, especially with all these quarantine home workouts. This video is great help!

  • Question shen doing the overhead dumbell pull for the upper chest why do people it off the side of the bench and not laying on it normally. I never understood why as with doing it off on the side I had to use my legs and glutes more to hold myself up vs not. Is there a reason?

  • gotta say you have helped me, i have a degree in biology an focused on physiology, my upper body is now toned to the max thanks to your advice. all i knew was the arnold press plus motion exercises and my learning, you have sorted my weight training right out. thanks

  • Could you possibly make a video on how to increase ur grip strength… I have issues holding onto the bar when doing deadlifts… The bar slips out of my hands by the 3rd set

  • #1 Tip Don’t let your ego lift the weights.
    Find the right weight to life. Not too much so that your biceps take over. Not too little so that your back does not work out.

  • What is your opinion on movements like a high pull and power shrug, in which there is a lot of momentum generated by your legs and hips to propel the bar and overload your upper back and traps?

  • I’d love to have a beer with Dr. Israetel. There’s something very refreshing about having good conversations with people who are truly passionate about their craft. Mike, if you’re ever in Utah, let me know. Drinks are on me and we can talk about BJJ, Bodybuilding, Powerlifting, picking up chicks… Why the remake of Robocop was no good. The usual.

  • Mistake No. 8 is really true. There are so many people and videos, like Jeff Nippard’s ThE mOsT sCiEnTiFiC wAy To TrAiN yOuR bAcK, who swear by a certain variation or say lat activation is highest with a certain grip. One of the functions of the lats may be shoulder adduction, but wide-grip does fuckall for me. I get the best lat engagement with chinups and a narrower neutral grip, even though some say it’s not as good because you’re using more biceps.
    It’s really a radical concept to use the variation that you feel the best in the target muscle instead of trying to force yourself to fit dogma.

  • I just wanted to say that I really enjoy your videos, they are always: helpful, concise and informative. It is a good “no nonsense” aproach.
    The editing is spot on as well.

  • I tried doing pull ups to the diaphragm and my c8 disc now hurts so much I can t take a full breath without feeling a knife stabbing my left lung. I’m literally handicapped at the moment..thanks RP

  • Olympic weightlifters have one of the best traps compared to their weight. They dont control the downward motion they do a lots of pulls. So weighted stretch and cheat shrugs are the best way to grow them.

  • Don’t tell us it’s that simple, it isn’t. You’re hiding the true secret to trap development. What is it? I bet it’s circling the shoulders, you know it is and your trying to put us off doing it. Well I’m smart enough to know it is circling the shoulders and after training for twenty years I’m finally going to develop huge traps by circling my shoulders. Huh! you can’t fool me just cause I’m slow doesn’t make me an idiot, even if my mom and Dr Greg tell me I am.

  • Real shit I always watch these and I wasn’t subscribed. YouTube should make the sub button flash or some shit. Lol my bad bro and this is cool to help people and show them the faster way other than having to figure it out even tho not most bodies are the same but I’d say itll help most. Good shit. Great vid

  • Calories in and out not exactly accurate certain people (endomorphs) can be in a calorie deficit but their carb intake regardless of a calories deficit will still gain fat

  • Is there no room for cheating at all? If you manage to go up, is the going down slowly totally useless?

    Also, I’ve been using bands after the 8th (strict) rep so I can do some more. I had already heard they have the wrong force curve so I try to move my legs up and down to get less “help”. For example when I go down I pull my leg up so I’ve no help on the eccentric at least.

    Anyway, as Mike says, if for higher reps it’s good enough, then I’m doing it right. It can’t be worse than stopping at the eight rep, or can it?

  • Shrugs are my specialty, in particular barbell shrugs. I appreciate this vid because now I am reassured that I am doing them right. Definitely prefer shrugs over rack pulls any day. I try to do 20 sets per week (working sets). That seems to give me a good amount of stimulus without too much fatigue (SFR+).

  • This series is so good it makes me question how Dr. Mike is going to be making money now that he throws knowledge bombs like there’s no tomorrow, all free of charge. Seriously, I’m learning so much, thank you for doing that.

    And yeah, I’m guilty of shoulder circling myself, hopefully nobody noticed.

  • Mats are a good solution to being too short to hack squat but there really is no solution to being so narrow you just shoop straight tf through the shoulder rests. Mike may joke but being literally the size of a small child is no fun.

  • Thanks for the reminder ✔️
    Been struggling the past couple of weeks to get a good MMC with my trap exercises, form is good but now realised I slacked on the eccentrics.

  • If you do high bar squats with Oly shoes, should you use those Oly shoes when hack squatting as well for “transfer” purposes.

    Ps. I can maintain heels down without Oly shoes going atg on hack squats soo I don’t know if it actually matters all that much.

  • I love these videos. They have helped me out so far at the gym. I am constantly working on form and getting better and these videos do a good job of guiding you in the right direction.

  • So should we retract and elevate shoulder blades at the top of the movement,and at the bottom protract and depress shoulder blades?Is this right?

  • So is EPOC a myth? I mean we burn only 7% of HIIT calories after this. So how we can burn fat over 24 hours after workout as they say?

  • I struggle with a mind muscle connect with my shoulders especially the medial head when doing things like a lateral raise… I would like to see a break down of either just the lateral raise or how to use isolation movements correctly

    Really great content!!

  • Not so much exercise wise, but what about weightlifting shoes? Do they really matter like the versa gripps or no? If so, what brand do you recommend for flat feet

  • Hey, problem. The hack squat machine WITHOUT additional weight is crazy heavy for me and I can’t go down all the way. Should I just forget the whole thing?

  • Its still surprises me, how a lot of people do not know about Custokebon Secrets, although many people get great result because of it. Thanks to my cousin who told me about Custokebon Secrets, I have lost tons of weight by using it without starving myself.

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  • Will we achieve the same effect instead of Hax Squad Machine by using the Smith Machine Back Squad with the legs slightly forward? What other technical aspects should we pay attention to?

  • I’m really enjoying this series. How about doing the barbell hack squat; it might be interesting as it’s more technical than the machine version.

  • “I never grew taller than a child,” ���� I completely understand that and how usually machines don’t accommodate short people’s full range of motion.

  • I am actually doing the feet real high on the platform since I cannot normal squat. So I hope that is good for the glutes instead of the quads. I will try to see if my back is rounding when I do it. I do have a tendency to do that indeeed:/

  • When you work in health care you’re lucky if you even get a lunch. This is why I lost so much mass. Food is the most important thing

  • This training video answered all my questions about hack squat. I’ve had a leg press/hack squat machine and didn’t use the hack squat because I also am short. Why I didn’t think of mats I dunno? Thanks again Dr Mike!! Your the real game changer.

  • I like using a pretty heavy load and push hard as fuck to get up to 10 reps at about RPE 9. I usually don’t lock out until I do quick rest/pause breathers at reps 7-10. Starting to use the hack squat with this method FOR ME has noticeably grown my quads. I have had multiple people say, “Damn dude! Your legs are GROWING! What are you doing different?” Oh, yeah. And my squats are going up and up and up after a multi-month plateau.

  • Im 6’4 and full depth is at the very bottom hitting the pegs and the very top is where I extend lol, cant put mats:/. Ill just deal with the pegs

  • How about a video with more common, crappy leg press machines that most gyms have? (Like the one that looks like a chair and moves mostly horizontally?)

  • Is the Leverage based Power Squat machine like the one from Watson or Arsenal a good alternative for people with longer femur than tibia who experience knee issues on a linear hack squat?

  • Currently on prep and doing 5 sessions a week but definitely keeping at least 2 sessions a week in there once off season comes around!

  • At least there’s one thing I can say I have in common with Mike, and its things happening in our assholes…wait no that came out wrong

  • This is all bullshit. The way to shrug is sit the bar on the pins, load with 2x you DL max, use 2″ range of motion, slam the bar up and down the pins until the plates fall off the ends.

  • Alphadestiny somewhere in a corner mumbling to himself “cheat shrugs are good, fuck you mike you don’t know what you’re talking about, i bet you can’t even rack pull a 1000lbs”

  • I like the idea of a series of these videos identifying the common mistakes for one exercise at a time. Please include a link to a playlist of this series.

  • 0:19 Opening remarks
    1:36 Mistake #1 Not enough ROM
    2:53 Mistake #2 Too much ROM
    3:35 Mistake #3 Not having a standardized ROM
    5:10 Mistake #4-Feet placement either too far back or forward
    7:17 Mistake #5 coming up on toes
    9:08 Mistake #6Magical feet width
    11:46 Mistake #7 Uncontrolled descent
    13:33 Mistake #8 Lockout paranoia
    15:55 Mistake #9Going too heavy or too light
    17:30 Concluding remarks

  • I’ve been training at home since March and have been doing a DIY-style hack squat using a foam roller against the wall (without external load, so far). Once I’m set up, I start the reps at the bottom ROM and cut off the upper ROM a little above parallel, shooting for that sticking point sweet spot where I feel a tremendous amount of tension in my quads, before lowering back down with as much control as possible (control decreases with reps). To be clear, I’m probably a mid to upper-level beginner with legs, but these foam roller squats are absolutely brutal on my quads, which is great, but at the same time it isn’t this overwhelming exercise, and I largely attribute that to being able to take a nice pause at the bottom in between each rep and take a breath and then really feel the motivation to fire a another really strong contraction. I’m tall so I keep my feet really close to my body and this allows for a nice stretch. As long as I keep my feet nice and tight to my body and make sure my legs are aligned properly both at the top and bottom (I do preliminary setup at the top before I drop down to starting position and fine tune the setup) so that my knees track over my toe correctly, I have zero knee pain and just walk away with a huge quad pump. I highly recommend giving this a shot for anyone training at home and wanting to hack squat. It’s a really fun movement, but also really challenging. Before quarantine, I was doing safety squat bar squats at the gym for worksets of 200lbs in 5-7 rep range. When I switched to these foam roller squats, my initial capacity for them (again with no external load) was sets of 5 or 6, going to failure. This is definitely the leg movement I look forward to most these days. Combined with weighted lunges, foam roller back extensions and supermans, I feel like I’ve not just adequately but above-and-beyond replaced my safety bar squat in terms of gains (for the time being, at least) and because of this I’ve been having really good progress despite training entirely at home with minimal equipment.

  • I almost bit my water on my phone when you started talking about the machines at the gym. It remind me a friend of mine who wanted to start working out and he wanted my help since I was in the gym almost every day of the week. After they gave him the tour of the place they set him up to work out. I was over in the free weight room and he asked me to come over to him to show him how to use one of the machines. I looked at him and said I have no idea how to use this. He said you practically live in this place and you don’t know how to use the equipment? That’s when I told him these machines are meant for women and if you want the big dogs are in the back. Let’s just say he never went to the gym again. That wasn’t my intention but he really did not want to put the work in.

    Great video look forward to watching more of your videos.

  • Have to fuel the body or your body can break down muscle an if you run a lot you can lose a lot my one mistake I learnt ��great video great channel ������

  • ha ha set your weight limit to a max 11 reps, when you comfortably hit 12, add weight 5lbs…now ya can’t do 12 again, when you can, add weight and so on

  • 1. Less ego lifting, don’t use momentum
    2. Pull with your lats not biceps, use a thumbless grip and think about pulling with your elbows
    3. You should retract your shoulders
    4. Stick your chest out so you won’t round your lower back
    5. Don’t use belts or straps…etc to often
    6. On lat pulldowns don’t go lower than your upper chest level
    7. Vary your exercises and grips
    8. Use unilateral exercises to hide strength and muscle imbalances
    9. Do compound (80%) and isolation (20%) exercises

  • I need to lose weight, I am at 235 lbs. Should I just add more protein to my diet and lift heavy? This whole fit thing is confusing, I want to be lean, not have big muscles

  • my work out any tips on what i could add or change for faster results?
    vibration plate 20 mins just standing.
    30kg bench press 10 reps 5 sets
    20kg bar on neck squats 10 reps 3 sets
    20kg bar curls 8 reps 3 sets
    40kg deadlift 10 reps 3 sets
    10kg dumbell curls 15 reps 3 sets
    then i do 5 rounds of 2.5 mins on a punch bag all out.
    im 15 stone mostly fat been doing it 2 months i weighed 15.6 stone when i started.
    eat omlette in the morning and 1 other meal at night
    drink flavoured water and orange juice, using protein shakes twice a day

  • Hi. My name is James am 48 was working out 2 years and I haven’t seen any results, I had good routine going but no muscle and been lifting the same weights. I finally started again since gym open up. Is there’s any ideas for me tbank you

  • Sean, I’m older than most people posting here (51), and I’ve found, with menopause, that restricting calories doesn’t seem as effective for weight loss as in the decades prior. Doesn’t the body just go into metabolic down regulation mode when it detects decreased input? In particular, with fat being a source for estrogen, it seems we menopausal women struggle with this issue a lot! I’m very active and have weight and cardio trained for decades. I’ve found losing fat/maintaining muscle has become more difficult during this menopausal transition. Any suggestions? Thanks, and I love your videos and recommendations!

  • When i look down (Full flexion) I get more range of motion (can shrug up higher). Most People can shrug higher then. I think this would be a great tip?

  • you just gave me another idea for things to do with this loading pin I bought. You the man. I want to make an assisted pull up set up just because after watching this

  • This video is wonderful! It helps me remember of the time when my sister used Custokebon Secrets to lose 17 pounds and enjoy being healthy again! Most of us want to lose fat, however we also require to stay healthy, which is what Custokebon Secrets given.

  • I’m glad you mentioned the assisted pull-up machines. I do 1 set unassisted, and the rest assisted to assure I get enough volume in my workouts.

  • Anyone tried the Custokebon Secrets? I have heard several extraordinary things about it and my friend lost crazy amounts of weight with Custokebon Secrets (look on google search engine).

  • Recovery, recovery, recovery. The deeper the hole, the greater recovery is necessary. I agree however with some of the information.

  • Is Custokebon Secrets effective to lost lots of weight? I have learn many good things about Custokebon Secrets (google search it).

  • Thanks for the tips man.

    I was worried about my shoulder blades, what I should be doing. I have a real issue with shrugging my shoulders up doing many exercises, like even pushups. But that’s a bit different I guess.

    But I think I’m using my biceps and forearms too much, and I’m not sure what to do. I have a real weak back (skinny, started working out earlier this year) so it’s not surprising. But I’m not sure I’m doing them ideally.

  • Sean, How does sauna time fit into the strength training (3x/wk) and rowing (3x/wk)? Benefits or cautions of sauna? Trying to search for a video, if you’ve done one?

  • i have been doing a reverse pyramid rep scheme for a long time. it hits every rep range and i realized from this video that i need to switch it up. what rep range do i switch it up to since reverse pyramid hits all of them? SOMEONE PLZ HELP

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  • What is the best way to lost lots of weight? I read a lot of good reviews on the net about how Custokebon Secrets can help you lost a ton of fat. Has anybody tested out this popular lose weight diet plan?

  • Guys, burn fat does not have to be hard (I used to think it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that diet plan has changed my entire life. I probably shouldn’t even be mentioning it cause I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I’ll share the wealth haha.

  • Going from neck to clavivle to sternum shifts the load towards your upper back and away from your lats tho. So yes they get harder but olikely just because your upper back cant handle as much as your lats. So one should be aware of that, its not a good way to make it harder for the lats which for most people is a primary target

  • Does Custokebon Secrets really help to lost crazy amounts of fat? We’ve read many good stuff about this popular lose weight method.

  • TIMESTAMPS:

    Mistake 1 Always Sticking to The Same Rep Range: 0:57

    Mistake 2 Undervaluing The Importance of Food: 2:53

    Mistake 3 Having Too Low of a Meal Frequency (Intermittent Fasting): 4:24

    Mistake 4 Overvaluing Supplementation: 5:44

    Mistake 5 Not Trying to Develop Neuromuscular Connection: 6:52

    Mistake 6 Working Out Too Much: 7:39

    Mistake 7 Avoiding Intense Weight Training Sessions: 8:57

    Mistake 8 Not Switching Up Your Training Style (Drop, super, tri sets): 9:58

    Mistake 9 Not Realizing Barbells and Dumbbells Are THE BEST: 10:48

    Mistake 10 Not Allowing Your Gains to Stack Up: 11:27

  • What does it means rep?��ok repetition….but what, do 10 push up and rest 10 sec and do another 10 push up and that’s the second rep? Be specific please. We are beginner

  • it’s impossible to stop people from ego lifting… also the juicers are ego lifting, setting a bad example for the gym population!

  • This video is amazing! It helps me recall of times when my sister used Custokebon Secrets to get rid of 19 pounds and enjoy being healthy again! Many people wish to lose fat, however we also require to remain healthy, which is exactly what Custokebon Secrets gifted.

  • Old body builders used 5lb dumbbells if you work you muscle to exersion it doesnt matter how heavy ur lifting. All lifting heavy does is make you better at lifting heavy.

  • As specialist, I do believe Custokebon Secrets is great way to lost tons of fat. Why don’t you give it a shot? maybe it’s going to work for you too.

  • stop preaching your 5 to 8 rep range, not all have the same body types, you might be an ecto-mesomorph who needed low rep range to develop your own body, some dont.. however number of reps can be paired with number of sets (minimum of 3) for full muscle stimulation until reaching muscle fatigue or what bodybuilders call a ‘pump’.. but mostly people dont aim to have a bodybuilders physique

  • Is versagrip an option for deadlifts? I do hookgrip in singles up to three reps but for more then that in my hypertrophywork i need straps.

  • Can someone help me I’ve been intermittent fasting for months and keeping my calories down with the MyFitnessPal app and haven’t seen any results I’m not fat I can see my six pack I have a little bit of love handles but haven’t been going to the gym and I don’t wanna have that much muscle

  • Anybody know what is Custokebon Secrets about? I hear a lot of people lost a lot of weight with Custokebon Secrets (just search it on google).

  • Finally, a very good explanation which did not spend the whole video on scapular depression/retraction, arching the spine thing. They take care of themselves, Dr. Israetel is right.

  • Great video Sean. I really enjoyed the quiz you put on your website as well. Obviously it is easy for a well-informed-sean-nal-fan, but still nice.

  • Thank you so much man mistake number 4 really helped I ride my bike to the gym and do sprints in the morning and I feel like crap when I get home love the videos keep it up man

  • I can do 24 strict pull ups at 98kg.
    When I go to clavical it goes back to only 16 (depending on grip). And to nipple it can go back to 10 when reversed grip or only 6-8 at normal.

    I really wonder if 8 nipple pull ups will gave the same hypertrophic and strength effect as 24 chin pull ups.
    Because that would really suprise me.

  • This video helped me realize why my strength gains are at a stand still. to much cardio and before weight training which is compromising my strength gains thanks Sean your the man

  • On deadhangs… After having recovered from a shoulder injury I started doing pull ups again. I would go to dead hang every rep, however after some time my shoulder started bothering me again… What I did is stop doing dead hangs, as Mike shows. HOWEVER I also started paying strong attention to always keeping my shoulders depressed and retracted (with maybe just a bit of elevation in the bottom, but not allowing it to get close to my ears). This not only fixed the shoulder issue, but at the same time helped me utilize upper back musculature and lats much better! For someone with healthy shoulders this might not be of great importance, but for me it was a lifesaver. This not only fixed shoulder issue for pull ups, but my overhead press issues are also fixed.

    Cheers for anyone reading and good luck.

  • I wish you weren’t using straps but hey, you are big. You can’t carry your own body weight lol maybe you carrying a lot of crap on your frame.

  • I had elbow pain, so have focused on using only the pointer and middle finger to pull with a neutral grip, now focusing on back and lat muscles while moving. Thanks!

  • Exposure to the hack squat is such a benefit to hypertrophy training. I turn gay for Dr. Mike. Like one of those new fluid trans people.

  • Wrong ��‍♂️ u will pull a muscle if you exercise with more weight vs less weight and till u can’t feel ur linguini arms, doesn’t work like that vin diesel

  • I was terrible with pull ups, bands with slow-controlled eccentrics did help me a lot. Of course I wouldn’t have any idea if me not doing a single one that way and instead jumping up to bar and doing it that way would’ve made faster progress though.

  • Hey, love your content, but you should let your guest say something lol. This guy didn’t even say hello in the intro, give him some lines Mike.

  • I love your videos! I’m a little lost with the food plan. Okay so I used to teach martial arts. I’m a 2nd DAN in Tang Soo Do and kickboxing instructor. I’ve always done cardio my whole life. I hurt myself in 2013 and I gained 50 lbs. Been lifting for 10 days now and fasting. I’m losing crazy weight and my muscles are building pretty good. I take protein shakes but I’m eating barely anything each day. Seems like it’s working. Is it okay to cut food if your obese and doing this? I’m seeing results like crazy so I don’t know… Always have done cardio and martial arts but weight training is new to me.

  • Absolutely Epic, as always. It is not that I would not know a few things you said. It is how you can relate everything to the context, which is a key + the way you explain things really helped me to be able to explain things easier and better to my clients.
    Thank you Sir. I love this internet thing… if we lived 50 years ago I would not be able to get even a few of your papers…but now…wow!

  • Without shoulder elevation and shoulder compression… it becomes more of an arm workout… that’s why people can’t feel it in their lats!

  • I know ropeclimbs are not so specific for hypertrophy training, but it would be fun to see a video of you guy breaking it down and sciencify it:)

  • I would start the video with a couple of correctly performed shrugs so you can see, how to do them…and after that you could show the mistakes

  • Fuel my ass. What about those bodybuilders in Ghana, they have a perfect body, no professional gym equipments, and what do they eat there…? Simple, home food!

  • im at 3×10 proper pullups to my chest, and I still cant feel my lats as I do the excersize and have never felt them in these last 10 years. although after im done with my workout for sure I can feel my whole back. I’m in the very small category though(65kg)

  • I have to disagree with Mike on #2, just with regards to my case. I have scoliosis, so my arms don’t pull evenly. My first year of training pullups was just spent trying to pull as hard as possible. I’ve since learnt I get far more balanced results when I make sure the scapula on both sides are being activated properly. Took me a few years tho, to know what this feels like.

  • Use to see this guy put 5 plates each side on the bar and shrug but very fast up and down with half range motion….guess it’s that ego lifting.

  • Most people that weigh train stay in the straight set mode.. you can get a good cardio workout by doing compound sets… Tri sets giant sets Etc!

  • The variability of foot position was perplexed me for quite a while. This series of technique videos include both critical analysis and old bodybuilder’s experiences. Very nice!

  • What do you think of lost a ton of weight with Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.

  • Does fasted cardio cause muscle loss? I lost weight fast with fasted cardio but looked flat after doing it for a few months so now I’ve started weight training.

  • I always felt like shrugs are useless. If you do 260+ kilo slow rack pulls you are going to grow traps i doubt you will grow them as good with shrugging 180kilo

  • Boss the content you provide.. absolutely insightful and applicable to anyone and everyone. Surprised you don’t have more followers.. this is what the people need to hear!!

  • Im a skinny guy and I built muscle with 6-8 reps 3-4 sets basically the rule is “lift heavy lift often “ and drink your protein after working out

  • 6:19 hahahahh fucking love it bro!! so so true ok I totally SUBSCRIBED at this point… just one golden nugget after another

  • You don’t need all that food you’ll get fat. 1000cal extra a day?? Most people only use 300cal doing weights. You burn more calories walking your dog for an hour than your hardest leg day! Why would you need all that food?

  • Omg! YouTube is trolling you, Dr. Mike!
    Arnold had an ad for the Game Changers “documentary” right in the middle of you spreading knowledge on pull-ups.

    Thanks for the good video!

  • I use kettlebells and do high intensity kettlebells once a week along with burpees..I’m am on my feet lifting and waking 9 hours a day from work so I don’t do much.
    The o my issue I have is I can’t do a 2000 calorie deficit when I cut. I do mini cuts for 2 weeks at a time each month but it’s so tough. I can do 2200 easily but I just can’t do 2000. I can’t sleep when I’m down to 2000.
    Need some help with this big time. My maintenance is 2400-2500 or possibly higher but this I’m not sure so I use 2400

  • Is zone2 cardio beficial for muscle building? It means rather slow pace with low HR but allows fast recovery and slow improvement of aerobic efficiency which in long term should allow significant improvement in running speed. I do 60min once per day +3-4x weight sessions per week. Recovery from this type of cardio takes literally less than 5 minutes or no time at all.

  • GREAT!! Great video Sean, very good information, and your expertise is gonna be pretty much useful I’m my workout! Really amazing! Thank you!!!!!

  • For me personally I use a thumbless grip to do all pullups. When I wrap my thumb around several things happen, I feel my back much less, I feel my biceps ALOT, I think they take over a lot of the movement as they are pretty strong. After a few sessions I get quite bad pain in the bicep and then what feels like tendinitis in the elbow. Thumbless grip seems to cure these issues for me.

  • I can’t believe that you have 160k subs. You deserve millions..I mean..you’re 1 in a 1,00,000. Not many fitness YouTubers are near as good as you

  • I’m recently suffering from Rotator cuff pain but love to incorporate pull ups in to my workouts, should I completely stop this exercise?

  • I think from my experience, playing amateurs Australian football 3 times a week in the on-season is a lot of high intensity conditioning, so I train legs in the gym once a week during this period. For those out there doing an intense sport 3 days a week, don’t try doing leg work at the gym twice a week, as you’ll likely burn out and it won’t be enjoyable. Stick to once per week during the on-season and then during the off season you can hit the legs multiple times a week. Just my opinion, from my experience

  • Thank you! You addressed key facts that no one else does, even personal trainers. HIIT, particularly high impact/plyo MUST be limited or it will result in injury (pain, recovery, and zero workouts, maybe even an injury that remains and reoccurs.) Also mentioning the caloric intake increase potential as a dancer, I have had good discipline on calorie consumption, but when I started HIIT, I was hungrier than ever before i wasnt really overeating big picture, but eating more than usual which led to an unhealthy cycle of “needing” more HIIT to compensate. It was a mental game that had serious physical consequences. So although I am an entirely different body type and athlete than your audience may ordinarily be, I am so thrilled that you speak factually and from experience, with no bs. Never stop

  • Great video! I try to tell my wife to explore different positions, but she always goes for the same one. Wait, we were talking about pull-ups. Nevermind.

  • There’s such a thing as skinny fat but there’s also such a thing as bulky fat I find weights should supplement cardio not the other way around liis cardio 3-4 times a week I lose muscle but also lost fat and look better if I just mostly did weights, less cardio and dieting.

  • I find that back training and shoulder training alone is more than enough to stimulate growth in my traps, as they are one of the most stand out body parts, and yet I have done nothing to isolate them in over 3 years, consistently. At most, I’ve done shrugs twice in that time. I have been thinking of them in a similar way as calves. Sure, you can train them and maximize their potential just like any other muscle, but they vary wildly on genetic positioning, muscle belly lengths, shape etc, that people without them, typically will never have really, really good ones. Just, a little less shitty ones. This is the exact experience i’m having with calves. Training them optimally, even prioritizing them over a large period of time, and still they just look a little less shitty.

  • What I do is jump rope or even take a fast run between my exercises when doing weights or bodyweight to keep the heart rate up. I also have a separate day for boxing and yes, the heavy bag is an excellent HIIT tool. I have my own home garage gym so I can mix things up like this as opposed to a commercial gym. Yes, it’s easy to overdo it..Great video…

  • Great video, very informative. I always wondered if I needed to do cardio since I have a physical job. I’m a city letter carrier and I walk 11-12 miles a day. Average about 30k steps daily. I’m trying to cut for the summer and have been doing cardio 3-4 times a week for about 20-30 minutes. Is that too much? (Weight train 5 days a week)

    Thank you for the valuable knowledge you share with us ������������

  • I love you! You hit it on the nail yeah for once again. I started following you just because not really understanding the type of channel that I have in Barton by following you. This cardio craves that everybody is on the treadmill at the gym drives me crazy. So thank you again for making cardio necessary but not a necessity for burning fat. I love weight training everyone should do weight training you’ve given me a better understanding on how much weight training I should do and the weight bearing part of it. So thank you again please keep these videos coming. It is just simple information that people need to hear.

  • Sean I’m seriously thankful I found you! Forget what someone is complaining about with summarizing. I appreciate how you explain everything thoroughly.

  • Pull ups are strange beast for me, I am around 5 kg from 60 kg weighted chin up (40 kg weighted pull up and 25 kg for 8 reps). Never could do 20 bw reps (17 is my best). I much prefer them as lower rep movement and use pulldowns for higher reps if I go to proper gym (home gym user). Quite surprised by mentioning the option to pull do nipples, usually bw crowd does that.

  • As expert, I think Custokebon Secrets is actually good way to lost a ton of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

  • If I’m in a lean bulk, is it okay to do high intensity cardio such as playing soccer, tennis, or basketball for around two hours, 1-3 times per week?

  • Did muyai Thai and boxing 3 classes per day for 6 days. Went to the gym as well lifting heavy and ate about 4000 calories or more not tracking them I still lost 30 lbs.

  • I personally always do 5 days of cardio, 20-30 minutes of jogging, on top of my weightlifting. I like being rounded, I don’t care about having the strongest deadlift in the gym, I’d rather have cardio vascular endurance. If you eat enough (and don’t too much cardio) you won’t lose any gains, just look at scooby1961.

  • Great vid as usual, Sean. One question: I usually walk my dog for about 20/40 minutes after a bodybuilding workout. Am I doing it right? Thanks

  • Sean, what if you love the cardio you do and it is apart of your nothing but a passion? For instance, I love Boxing and I love Skateboarding. I’ve been skating forever now, since i was like 11. Though, I don’t wanna have to do less of those passions just so i could recover and put me into a surplus when i wanna bulk. I’m not willing to drop those hobbies just to build muscle, especially since I do both so damn often. Is it possible to still make gains when I’m not willing to stop doing what I love?

  • You missed a key point about apetite aand calorie loss after cardio. You could eat more but just make sure to eat lower calorie foods so have spinash and broccoli or fruit as a side dish instead of higher calorie options.

  • What about three walks a week (40 min, 30 min and 20 minute) and one day of HIIT (15-20 minutes)? Is this overkill? I’m eating at a calorie surplus at the moment.

  • I do a 3-1workout that’s all I always done and on my day off I will include 25 minutes cardio. but sometimes because of work I will do cardio on my training day. I find that when I do 10-15 minutes on my training day I ll get more focused on my workouts.
    keep videos coming they very good and interesting.

  • Won’t you lose tension in your lats when you go into a dead hang? Plus, won’t doing pull ups with slight hip flexion place the lats in maximal stretch = best starting position?

  • I feel no tension in my back when I do pull ups and the bar touches my chest when I perform a pull up,kinda feels like im only using my arms and lats nothing else

  • Sean what about jogging for 3 miles after weight training?? I’ve been seeing good results while on my cut. I only do this twice weekly.

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • Thanks Sean��
    Think I heard you say before that if doing cardio and resistance on same day then leave at least 9hrs in between for CNS to reset?
    All the best:)

  • Awesome video.
    I’ll throw in a tip of my own: if you initiate the pull with bent arms (rather than achieving a full ROM at the bottom), it’s very easy to accidentally use too much biceps. Once I filmed my sets & fixed this, I’ve got much more endurance across several sets. Previously, my arms would get a huge pump after the first set, as my arms were taking over and then would fatigue as a result.

  • Last video before our mock powerlifting meet! Next Monday at 1:00pm EST standard time, the final episode will be up. Thanks for sticking with us throughout this series and tuning in. We appreciate you all and hope we have been able to bring solid value & entertainment to your lives.

    Looking to get next level results? Check us out here: http://bit.ly/ColossusOnlineCoaching