Time to locate a New Gym Improve Your Surroundings, Improve Your Gains


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Video taken from the channel: Dylan Berg Fitness


How Long Before You Start Seeing Results Reflections From My Fitness Journey

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How Often Should You Change Exercises in Your Training Program

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CALL 911 Fitness Motivation ��

Video taken from the channel: Shredded Beast


6 Muscle Gaining Mistakes (SLOW OR NO GROWTH!!)

Video taken from the channel: ATHLEAN-X™



Video taken from the channel: JuMa Twins


GO HARD Gym Motivation ��

Video taken from the channel: Shredded Beast

New Year, New Gym: Change Your Surroundings, Change Your Gains? With the New Year approaching, setting goals and resolutions for ourselves is not uncommon. A New Year means new beginnings and another chance for many of us to reach our health and fitness goals. “Your body and your mind will tell you when it’s time to change your routine around and challenge your muscles more,” says LA-based personal trainer Lalo Fuentes, C.S.C.S. Check out these.

Related: New Year, New Gym: Change Your Surroundings, Change Your Gains The last question is one of the most common reasons many of us fail to exercise. Survey after survey that has been taken of why people get off track and stop exercising is because they don’t have enough time. The Infofit fitness professional will develop a program based on your personal physical fitness profile. Once you have a solid base, a hypertrophy program will give you the best results. Hypertrophy programs are typically 3 – 6 sets of 8 – 12 reps (70-80% 1RM) with 30 – 90 seconds rests between sets.

Change in Schedule: In an ideal world we would all be able to go to the gym any time we wanted. But family, work and other important day to day commitments take up a lot of our time. Most people need to work their gym time around their busy schedule, but sometimes things change that can get in the way of you getting to the gym on your regular days.

In addition to switching up your go-to playlist and environment (hey, outdoor workouts!), here are a few more ways to revitalize your routine and continue making fitness gains. 4. With no waiting around, you should be able to shave off a good block of time from your training. 8. Use More Machines. Another way to save time in the gym is to use more machines rather than free weights.

Easy, hardcore ironheads, I’m not advocating a machines-only policy. That wouldn’t help most people gain much muscle. Changing up your exercise selection has a couple of important benefits from a mass-building standpoint. For one, it helps to prevent the so-called “repeated-bout effect” whereby muscles become accustomed to the continual use of the same movements, making.

Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major.

The best place to meet new people and new friends that can aid in your life is the gym! Some people go to the gym just for the show and some actually go there to make a difference in their lives. The ultimate difference you can make is elongating your lifespan by exercising and making new friends in the gym.

List of related literature:

Unfortunately, I’ve never felt quite at home in a gym.

“Tiny Buddha's Guide to Loving Yourself: 40 Ways to Transform Your Inner Critic and Your Life” by Lori Deschene
from Tiny Buddha’s Guide to Loving Yourself: 40 Ways to Transform Your Inner Critic and Your Life
by Lori Deschene
Mango Media, 2013

It just got back to that attitude, the family atmosphere that I loved so much about this gym.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Having joined many gyms without actually going in the past, I did not consider this a realistic alternative.

“Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being” by Michael Otto, Jasper A.J. Smits
from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being
by Michael Otto, Jasper A.J. Smits
Oxford University Press, USA, 2011

I visit the gym anywhere between one and four times a week, depending on how I feel.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

But I wrote down in my journal, “I acknowledge myself for beginning the process of choosing a gym by opening the Yellow Pages.”

“Fearless Living” by Rhonda Britten
from Fearless Living
by Rhonda Britten
Penguin Publishing Group, 2002

Since I didn’t have the space for a home gym at the cottage where I lived, it was my only option, but I wanted to find a better one.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

I might decide that the first step is to go online and search for gyms in my town.

“DBT® Skills Manual for Adolescents” by Jill H. Rathus, Alec L. Miller, Marsha M. Linehan
from DBT® Skills Manual for Adolescents
by Jill H. Rathus, Alec L. Miller, Marsha M. Linehan
Guilford Publications, 2014

But it doesn’t follow that the gym is the only answer.

“Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day” by Robert Rowland Smith
from Breakfast with Socrates: An Extraordinary (Philosophical) Journey Through Your Ordinary Day
by Robert Rowland Smith
Free Press, 2010

Case in point: most of the crowd in my gym basically haven’t changed one bit in the last couple of years that I’ve been there.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

PROGRESSION: It’s amazing how much this principle is overlooked in gyms across the nation.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 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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  • The man is constantly yelling power��. Big muscles are not strength, but artificial pumping of volumes for show-off on the beach! Powerlifting is power!

  • Maaaan, i’m going to the gym today. As a young introverted woman i’m kinda scared to ask somebody for help; i don’t want to bother anybody but i need to stop beeing a little bitch and start with weights!!

  • Hi there, I want to know if Custokebon Secrets, will really work for me? I notice a lot of people keep on speaking about this popular lose weight method.

  • Great vid man. I just started my weight lifting journey 2 months ago. I notice very small gains when I flex my arms and my chest is starting to harden. I don’t see any other results. However, I do notice that I can do 3 sets of 5 pull ups. I remember I couldn’t even do one pull up 2 months ago. Glad you stressed the importance of patience and embracing the journey. Great vid man.

  • Can people stop hating. I started going to the gym 3 weeks ago (intensely with supple, etc and my body has changed af in 3 weeks. Its called beginner gains my friend. Its way possible to get that in 4 months, just need a perfect diet:)

  • Anyone tried the Custokebon Secrets? I’ve heard many extraordinary things about it and my work buddy lost a ton of weight with Custokebon Secrets (google search it).

  • I’ve been going for about 4-5 months now and I noticed that my chest is getting closer and my arms have gotten bigger. So many people have told me I look thinner and they tell me my arms are big and some of my t shirts barely fit me that just fit me right beforehand. That’s how I noticed. I feel more confident about taking my shirt off now. I used to never take my shirt off. I know I won’t see the results I truly want until the about a year since I started. But that’s my goal. 6-9-12 months should do it for me. But don’t give up. That’s the most important thing. Be consistent.

  • Man everything you say is so right, new subscriber!
    just one thing i hope you can help me, i started going to the gym like 2 and half months my arm increased like 1.5 cm and increased 3 kilos and have ligting more, i really like going to the gym but i just think that im not progressing right, hope is just like you say very
    slow progress
    i am 1.71 and weight 58 kilos( 15 years), i am skinny that cant gain weight easy, but i have gbeen gaining weight since i started the diet and stuff
    Is everything right?

  • What the hell are you talking about “muscle doesn’t just go to your arms or chest but throughout the whole body” that’s completely false. FAT LOSS doesn’t just come from one area, but the muscle gained directly correlates with the muscle worked. If you only work your chest, your back, arms, legs aren’t going to develop.

  • It would be a waste for you not to get rid of body fat while other typical people are capable to shed extra pounds easily using Custokebon Secrets (just search it on google).

  • I have no muscle and no fat in probably 5% muscle mass and I’m 165 lb and 6ft 5in I started working out after a week I noticed that my general way of life is better. I sleep easier and feel better in general but I still see no progress but I already told myself I’m not stopping so here’s to my 6 month program.

  • Hell ya! Thanks man. I love building programs but I find I have to switch things up a lot in order to find that feeling of maximum effect. Thanks for talking about this subject. I may build a program that has set in stone compound lifts each day but with interchangeable options afterwards.

  • 18 Weeks are nothing… You can increase weight but you dont wont to… eat 6000kcal per day, train fucking hard and after one year you look strong..

  • The dislikes are because you lied about the amount of time this took in order to sell us your product. But excellent gains either way.

  • It’s really stressful because I work out a lot make sure I eat a good and I don’t see any muscle grow but my strength is stronger but it just won’t grow

  • Hey john I would like to know how often to take rest days. 1-2 days off a week? I’m in the intermediate category. And I’m natural.

  • 1. Over training 0:43 THIS IS FOR ME ITS STOLEN IK

    2. Under training 2:26

    3. Balance 1 & 2 3:26

    4. Exer-phobia (avoid hard exercises) 4:23

    5. Nutrition (empty eating) 7:08

    6. Under Eating 9:24

  • I have lost 10lbs in just one month by following diet plan from *Next Level Diet*. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #*Next Level Diet*.

  • So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

  • I’m 14 started running 2-4 miles 4-5 days a week recently got 6 pick with ab workout got muscle growth keep going strong! Good luck guys

  • The nutrition advice is real shit. I tried training several times throughout high school and early on into college and I always ended up losing motivation because I was convinced my genetics had me destined to be that skinny and sort of fat guy. But during my second semester in college, my roommate had been working out for years already, and he wasn’t by any means a massive guy but he was way stronger than I was. This roommate didn’t teach me anything about nutrition, I was still eating like shit but he helped me get the motivation I needed to go to the gym everyday consistently. I hadn’t seen a ton of strength/size gains from what I was doing, but it was beginning to be noticeable. It wasn’t until the summer after freshman year when I cleaned up my nutrition and the gains began to soar. I am still not the strongest or biggest guy out there but I look and feel better than I have ever before. It all comes down to what’s important to you, would you rather eat that Big Mac for dinner, or would you rather make the sacrifices that you need to make to get your dream body? It’s not an overnight thing, but it works

  • Hi JeffI just recently found ur channel, after having some medical issues, I just found out that I’m diabeticmy question is are canned sardines in oil a good source of protein? Love ur channelthank Dave Venti

  • I had a serious injury on my shoulder and knuckle… Now I start from the beginning. I do 12 slow reps with minimum weight on bench. I hope i’m doing alright. Wish me luck guys… (because of too many reps on pull up bar, first i hurt my knuckle. And then while i try to keep my finger from more injury, i hurt my other arm’s shoulder.) (at first basketball cause the trigger finger, and then many repeats on pull up made it worse) For pull up bar i need to wait 2 months more. It’s a real slow healing prosedure. Warm up and slow weight is more healthy way to work out i guess. And after 10 pull ups i will just stop. And do another set. Because try to do it 25 proper pull ups is crazy for me age 42. I get it now. (I was doing 20 proper pull ups for almost 25 years long)

  • That moment when you work muscle groups twice a week (work out 6 times a week), eat 4000+ healthy and well balanced calories a day, and sleep 10 hours a night, all for 3 years straight and you still weigh the same and look like a twig.

  • I’ve been a runner for over a year. I’m now hitting the gym and gains are coming fast. All this I’ve done on a whole food plant based diet. True nutrition really is the key!

  • Overtrained here!! I know, I know. I am ADDICTED!!! I am ADDICTED to exercising! What a great feeling! Thanks, man. You are such a great teacher. I feel your love for this

  • I am having the same problem. Also I don’t take any protein powder or any other supplements. I just eat either soya chunks or chickpeas. I actually don’t do that much workout cause I have lost a lot of hair. So I have stopped doing intense workout

  • So are you supposed to not set a rep amount or anything? Do you just do the reps until you can’t physically lift it anymore for every set and every excercise?

  • I have been very lean since my childhood. I am 22 and weight just 50kgs. How long will it take me to gain muscle. I have been doing workouts daily

  • What I find odd about Jeff is that he doesn’t appear to actually do what he so strongly advises.

    For example, unless he’s making a video specifically about the need to have appropriately intense reps (which to him means 4 second long reps), he NEVER performs 3 or 4 second long reps.

    Who does?

    The only time I’ve seen people do anything like that is when they are “doing negatives”, in which case, after performing a certain number of reps at a normal rhythm, they’ll push out a few more, often requiring a spotter’s assistance to get it up, and then taking a long, tough time lowering etc.

    I’ve never seen ANYONE in real life do 4 second long reps as a rule.

    That would just be tedious as fuck. I think realistically a good controlled motion rep with proper form is typically going to be 2 to 2.5 seconds, tops.

    I could see maybe dedicating one exercise to concentrate on something like that, but every rep of every set? I’d rather watch paint peel.

    I don’t do it, I don’t know anyone who does it, and I’ve for the most part always been satisfied with my progress and know lots of people with great physiques and they never do that shit.

    If your sets really need to be at least 45 seconds long to be effective then most people need to do a lot more reps or we need a revolutionary new approach to building size and strength.

    But it seems to me that virtually nobody is doing these slow mo reps Jeff preaches (but doesn’t practice) and they seem to be doing just fine.

    So start the revolution without me.

  • Jeff, you’re a good guy. Thanks for sharing your knowledge and experience, it’s highly appreciated by a lot of people worldwide. One thing though: You were not skinny on those pictures. Relatively skinny, maybe, but not skinny.

  • Hey,

    We own VT ( https://www.facebook.com/VT) with over 27 million viewers and we’d love to feature your video on the most suitable channels and websites that Jungle Creations own. We’d link all the credit back to you (with a short watermark if video is used on Snapchat).

    Let us know if this is OK by emailing us at [email protected] junglecreations.com


  • I can’t get results, can someone please help! I’m 17 year old male and have been working out for 4 months. I have the correct nutrition as I’ve been to a nutritionist. I have a good workout spilt and program, preforming the correct exercise’s correctly. I am taking creatine and fish oil, along with drinking the right amount of water needed. I am using progressive overload on my weights and being very consistent with my workouts. I am getting 8-10 hours sleep every night and have been doing everything correct to build muscle yet I have seen little to no difference. Please someone help!

  • I am doing arm exercise on first day and abs workout on other day so for arms could i lose gain because of this gap of arm exercise and abs exercise?

  • I was lifting insane weights and i wasn’t that big, even the gym buff dudes were like how the fuck is he doing that?
    And one day i hitted that fucking wall
    I gained some muscle but not that much, i had some psychological problems cost me my appetite fucked up my eating program, and i stopped training for 3 weeks, till now im Building back the confidence and will, to go back
    Wiser, more mature and more enlightened, send me some prayers brothers ❤��

  • When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your everyday nutritional intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Hey Jeff. I just wanted to sincerely Thank you for all the great content that you make available for free and sharing your years of experience and hard work with everyone. I have been watching your videos and using your valuable tips and have seen real positive gains.
    forever great full,
    from Kuwait

  • This man has a good heart!!
    Exposed a weakness that all men very quickly realise makes you the prey!!
    Most appreciated your as alway’s excellent,no-nonsense advice.
    ‘Your the Man’.
    �� Big Style

  • Bro to tell you the honest truth I just started at the jym 3 months ago and I have grown bigger muscle than u.your just not genetic for muscle building

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called NextLevelDiet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #NextLevelDiet

  • Fantastic

    You sound like my uncle, an ex soldier and physical training instructor in the army, who can still do planche push ups in his 50s.

  • I tried for fun sake. Only train 20% of the time im used to for 3 months. But The 20% was straight quality and Great intensity. And and it gaved Great results for both strenght and growth.. My regluar workout arr 40-50 minutes

  • im gonna be real, i change my workouts literally every time. even if its just one exercise or even the same one done differently. ever since doing this i have noticed much more efficient results, that and its more enjoyable.

  • It takes year guys Ive been training hard for a year and a half and Im just getting out of medium t shirts I physically look good but not near big enough like I want to be I know it sucks being small but it takes time my cousin has been lifting since he was 14 now 29 he is hughe now but it took him over ten years guys

  • Jeff, you talk about “rest” as one of the 3 key factors. What do you mean? Obviously sleep, is important, “how much?” and what else do you include in rest as rest?

  • It would be a waste for you not to lose body fat when other normal people are able to shed extra pounds quickly using Custokebon Secrets (look on google search engine).

  • Gotta admit that on honest reflection that my two-three hour workouts were a waste of time. Maybe I was too fixated on counting reps and checking 3/12, rather than push hard on a heavier weight at lower reps.

  • Aur la Culturism fetele Baetii la Sală Simion Panda Andrei Deiu Vâlcea Dragoș Siko George Erko Jun Jeff Seid Gerado Gabriel Lazăr Anghelov Simion Panda Jaco Bruyan Jermy Bundiea Logan Harrison fetele

  • So complicated just got back from doing some of my favorite exercises and just felt like I was pounding joints.
    But my joints don’t hurt. Just saying

  • NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • Thank you for this. I needed it. I now know the best approach is to totally forget the reason why I started gaining, just do it. I’ll put my expectations away and get to work, and look in the mirror one year from now!

  • I started gaining some muscle mass as doing workouts regularly after fat loss diet and fasting but not been able to competley remove lower belly fat and bit of in love handles my overall body looks decent but have approx last 5pounds fat around lower belly love handles and and a bit in lower back as well I am eating healthy foods, calculated macros, under maintaince claories for more than five weeks and included cardio I run 3km daily but noting seeing fat loss around lower belly please help me in this concern

  • Ich hasse diese Leute die sagen ich war Jahre lang im Fitness angemeldet aber es hat sich nix getan… wenn ihr Erfolge erzielen wollt dann ist essen mindestens genauso wichtig wie trainieren… hört auf euch zu beschweren das ihr keine Fortschritte macht wenn ich in bisschen Gewicht um die Gegend schmeißt und anschließend nachhause geht und euren Veganen scheiß fresst…

  • I find that I get my exercise rotation forced on me. It’s rare that I can do the same routine twice because the gym is crowded and I’m not willing to wait for benches or bars if I can avoid it. I can work the same body part in an awful lot of ways, so I do it when I have to. Seems to work pretty well for me, so it’s good.

  • I’ve been working out for 2-3 months. And have seen basic results. My mom commented that my shoulders look broader. I see new veins and little muscles in my shoulders. And my chest is more solid. Biceps are slightly larger and strange crease forming down my bicep peak. And yea. I guess I’ll see what I look like in 1 year. ��+��=��

  • Lol, I’m working my ass off for 2 years now (literally I do every last rep with red head, screaming, possible faliure), I started with 50kg bench, and still couldn’t reach 90 kg for a single rep:’D. (Although I’m only 65 kg so I’m not saying 77,5kg is that bad for me, but still…) But I think I’m patient enough. Keep doing it, no matter what. 😉

  • Ha ha ha! How old are you now it took years to look like you!
    It will take time to see “BIG RESULTS”
    The internal change of mind, body, and energy are instant….
    The body will follow…

  • Yes… Always trust the path that you’re walking to.
    Even if you know it will take quite some time to reach there. Because eventually it will be all worth it!

  • Yeah, nobody outgrows the basic compounds. If u can’t do em then there’s alternate basic compounds but that should be the opener exercise. Whatever else ya do doesn’t really matter because to me ur pushing blood into a specific area for a specific effect but the overall mass builder has been done.
    Other thing is, ya don’t notice gains really that fast anyway. Sometimes u might like after four workouts with an exercise but for me, it was always one day I looked in the mirror or put clothing on and said damn! My legs have grown or my chest is getting bigger cuz this shirt feels tight in the arm pits or the shoulder seem is ridin up. Just subtle changes that happen over time.
    Stick to the same basics and pay the dues with consistency and diligence. People talk about muscle confusion…ya gotta have a benchmark, a reference point and ya gotta progress from that point and not lose the groove of that movement. Basic compounds are effective for a lot of reasons and they send a ripple effect thru out the entire body that Sparks growth.

  • I rarely change them but change order frequently. I have one or two here or there I sawp out or if Im hurting I swap in. If it works I keep it.

  • Yesterday I did pushups until my head was throbbing I felt like throwing up and my hands were tingling
    Road to 100 push ups in a row

  • I have noticed that when I do an exercise I usually plateau around 6-8 weeks. So I was thinking about switching exercises when I hit this plateau, seems like common sense. But my question is will this actually help me continue to build muscle, because different exercises are not hitting the exact same muscle groups?
    For example, if I want to take time off bench press, so I can add dumbell flys and tricep extensions, will this help my bench press, even though I am removing bench press from my routine for a month or so?