10 Time-Killing Mistakes To Prevent Between Workout Sets


5 Home Workout Mistakes KILLING YOUR RESULTS! ep3. Abs & Belly Fat Exercises

Video taken from the channel: Koboko Fitness


3 Sets Per Exercise Is Killing Your Gains! | HUGE MISTAKE!

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The Top 10 WORST Exercises (Avoid These)

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5 Home Workout Mistakes KILLING YOUR RESULTS! ep2. Butt Workouts

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Video taken from the channel: Bailey Brown


10 Muscle Building Mistakes (KILLING GAINS!)

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6 Mistakes You Keep Doing at Trainings

Video taken from the channel: BRIGHT SIDE

The time you spend training is an investment in yourself. Increase your chances for success by ensuring that your time is well spent. Here are 10 time killing mistakes to avoid between sets so you can efficiently get the most out of your time in the gym. 10 Ways to Save Time in Between Workout Sets #1 Searching for the Perfect Song Between Sets.

To make sure your training counts, here are 10 gym mistakes to avoid. 10 workout mistakes to avoid You go to the gym several times a week but are you getting the most out of your workout? Here are 10 mistakes that could undermine your performance or. Related 10 Time-Killing Mistakes To Avoid Between Workout Sets. To those that are new to the gym or haven’t made it past the “occasional gym-goer” status, going to the gym can be confusing.

You play around on the treadmill for about 40 minutes like the person next to you, go play with some medicine balls and hit a couple random isolation machines. When it comes to training outdoors, remember that summer temperatures climb earlier in the day. Avoid exercising outdoors between the hours of 10 a.m. and 3 p.m. when it’s generally the hottest.

Work out bright and early in the morning or wait until. You must adjust them to fit if you want to get results and avoid injury. For example, using an improperly set leg-extension machine puts stress on your knees. By now, HIIT training is well-known as a fast way to build muscle, increase aerobic fitness, and burn fat.

Most high-intensity interval training workouts are less than 30 minutes and alternate between maximum effort for a period of 20 to 30 seconds and shorter rest sets of lower intensity.. You can also customize HIIT for your body’s needs and apply it to running, strength. For example: squats with bench press with 1.5 minute rest between each exercise (squat, rest, bench, rest, squat,. ). This would basically give you 3.5 minutes of leg muscle rest between squat sets but you would still be working intensely and this could reduce your total workout. Keep a log. Whether you use an app or go old school and keep a notebook, logging your workouts shows your progress in black and white. “Maybe you’re able to do three more push-ups than last week.

For you to be successful on your fitness journey there are a few common mistakes you need to avoid. These are the ten most common mistakes I see people make over and over again. Too Keen “I will exercise for two hours per day, seven days a week!”. “I will never eat fast food again”.

This is usually on January 1st and lasts about a week.

List of related literature:

One of the best ways to avoid these mistakes is to do warm-up sets before your hard sets to troubleshoot your form and “groove in” proper movement patterns.

“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

THIRD SET: Add more weight to bring the failure point down to 8 to 10 repetitions.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The additional strength gains one might expect to see from doing more sets should be balanced with the time cost of the program and a concern for high dropout rates as demands on an individual increase.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

One of the training mistakes I made early on was trying to do too many sets per body part.

“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

Overtraining is not about movement mistakes.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Allowing time to recover after each set of repetitions is important.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

It is also important to understand that not all sets need to be taken to failure, because that may cause greater joint compression and soreness.

“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

When a moderate number of these repetitions in a row fails to improve the performance any more, we can be fairly sure that we have trained the network as best as can be done for the training set.

“Practical Neural Network Recipes in C++” by Timothy Masters
from Practical Neural Network Recipes in C++
by Timothy Masters
Academic Press, 1993

When you’re used to doing 5 sets, anything less feels like a step in the wrong direction because you’re conditioned to do more work.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

• Emphasize quality over quantity—it’s better to do a few perfectly executed explosive sets rather than many reckless sets with poor technique.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

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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  • I haven’t felt muscle soreness in a good minute and I need to change up my workout routine. I keep consuming protein and calories to build muscle and lift heavier weights but still no progress. So, I’ll do it the hard way

  • 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

  • YouTube is just full of these unimpressive looking guys telling you what you’re doing is wrong. Smh. One size does not fit all. There’s no one and only way to do a workout. Stop buying this crap and learn your own body and what it takes to get it growing. These dudes put up these jacked and photoshopped pics to pull you in and once the video start they look soft as hell. Telling YOU that you’re making mistakes and what it takes to do something they themselves can’t seem to get to work on their own meh looking physique. I wouldn’t be so hard on these guys if they weren’t always pushing this know it all my way is the right way bull shit.

  • 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?

  • My mom is a personal trainer, and she told me that people think because it hurts it’s doing something. NOOO no matter what u do is gonna hurt maybe not as much depends the person and the exercise. For example if u put ur hands up for a min, ITS GONNA HURT THE NEXT DAY, because ur doing something that ur body isn’t used to it. Soooo do your research peopleeee

  • Great list! I feel like it’s worth mentioning that HIIT cardio has repeatedly been shown to burn fat and calories more effectively than steady-state, and often combines resistance training with increased HR.

  • LOL
    I do incline bench 3 to 5 sets (including warm up) and that’s all for chest, delts and triceps.
    For back and biceps a do either dumbel row and biceps curls or just pull ups. One exercise for legs too. My training is in cycles. One period I do more sets and mix exercises without rest between sets, another period I do like Dorian Yates, warm up and one set wit max intensity and of course enough rest between sets. This cycling is the key. Never liked doing 3 sets x 5 exercises per body part.

  • Waw what an energy!!! Its my first time on your channel and i already love it! Love you and thank you for your time helping us ����������

  • but i see most women who have a big rounded but with huge masculine tighs and dont look attractive at all. what is the best way to get perky butt without getting big muscle tighs and legs? thanks

  • Thank you for that video�� I actually had pretty bad back pain when I started working out. And now I see why. Did everything wrong ��

  • I have a tiny waist and wide hips but you know what else I got deeply indented hip dips and also saddlebags! It looks like square flat butt!!!

  • This should point out that if you’re just starting out then using light weights with 10-12 reps 3sets, for a month or so is better than jumping straight onto heavy weights and killing yourself off.
    Slowly build up the weight.

  • 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.

  • The other day I went to the gym (which has two squat racks) one person one doing bicep curls, the other was doing rack pulls. Which wouldn’t have been an issue if the barbell moved more then an inch or two when lifting. The fact that your using a squat rack for a lift that provides no ROM.

  • I been working out for 2 and a half months and only lost 3 pounds��(hate it here) and I tried fasting and not eating more than twice a day�� nothing worked

  • 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.

  • Fun fact: deep squat (ass to grass) actually helps strengthen the pelvic floor muscles (look it up!). So as a woman, no, I will not stop doing this exercise.

  • Guys I want to ask u about something. I have a fat belly and I wanted to remove hip dips so
    I started to do a resistant workout two mounths ago but as a result my belly becomes more fat and I still have the same hip dips. Guys wgat do you think about this? Is there any solution for my case?

  • Jeff. Really like your channel. I’m in my mid-50s, and I was a competitive power lifter for 30 some odd years. I was successful and quite strong during my prime, 1500 lb. + total, so I have a very good sense of how to train for maximum power. I lifted in the AAU exclusively as it is a completely natural organization, I was in the military for 24 of the 30 years that I lifted competitively, so of course no drugs allowed, nor did I want to cheat to achieve my maximum potential as a power lifter.
    I did not really follow any strict diet plan, other than to eat foods in their natural state. As such I am generally lean and muscular from so much lifting heavy weight. But, I have never done any bodybuilding type training programs. I am anxious to do so but I want to focus on getting guidance from someone who has chosen to be a natural lifter, vice someone who is enhanced. It doesn’t make much sense to me to follow the program of someone who looks to have a very impressive physique, knowing that they are enhanced through artificial means.

    If you don’t mind me asking, are you all natural?

    I mean no disrespect if you are not. But I am looking for someone online who appeals to the natural way of life. If I can’t get where I want to be via good natural diet and hard work, I don’t want it. Thank you for your time.

    If you don’t mind me asking, are you

  • 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).

  • i liked you so much! The isometric exercises seem to be good in girls like me. I’m fit but If I don’t exercise, I feel tired and with deflated butt. How much time you recommend to alternate 10 minutes workout with isometric exercises? Is possible to get hurted in isometric exercises? Thankss!

  • You’re so friendly you smile on every explanation you do and you don’t hesitate to reply a single one of us I love your humility n patience ������

  • That thing you mentioned about separated gut from something something due to child birth… I do have that, so what exercises exactly I should avoid?

  • 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

  • I really want an answer for my question.
    I naturally have a big butt and since I was little, my butt was already toned.

    So the question is… I tried doing these type of exercises (because I’m insecure) and if I do stop doing the exercises for butt…. Is it going to be in the same shape as it was before or is it going to be smaller? Because they say when you stop doing these, your butt is going to be smaller and you’ll have to go from scratch. Please I really really need an answer since Google doesn’t have the answer.

  • 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).

  • I can tell that you’re a ���� Nigerian. Your YouTube channel name made me laugh ��������. I don’t know if anyone else will understand the meaning of your channel’s name. ��������

  • Hello koboko, I love the way Ur.u giving me positive vibes though.lov u��������,n by the way I m Ur new sub.LV from nepal ��������

  • didn’t watch the video but the thumbnail is wrong. many reps, light weights = tone; few reps, heavy weights = large muscles. src: me:p

  • I can agree with what you are saying, partly because I used to use the 3 sets per exercise practice to only maintain fitness level and a light body weight because a light body weight was necessary for my job as an exercise rider of race horses. Most race horse trainers don’t want a rider over 160 lbs. A jockey should be even less, under 130 lbs. The heavier exercise rider’s weight helps build the horse’s muscle, leg bone density, and endurance when the horse is exercised at a lope or slow gallop. My fitness routine was a max of 3 sets per exercise with reps to failure, and no less than a 10 rep minimum. This helped maintain the strength and muscle endurance necessary to “hold” a horse at a slow gallop in an exercise saddle, and keep my body weight at or below a maximum body weight of 160 lbs. on a regular diet. “Holding,” a race horse at a slow gallop is physically taxing because they are trained to pull against the bit while galloping. This results in them bowing their necks with the chin tucked in and eyes forward. The rider crosses the reins against the horse’s neck and holds the reins in place while using the leverage of high stirrups and a kind of static squatting or ‘deadlift’ position on your toes, to pull back against the horse’s forward pull on the bit to keep the horse at a slow pace while under dynamic muscle tension. It is a kind of wrestling match between horse and rider that keeps both physically fit. When tension is released on the bit, the horse will leap into a run, but with some tension retained to maintain control of the horse’s head for steering, and help prevent falling if the horse stumbles. For me, weight training with a 3 set per exercise max. helped maintain strength and static body weight, while also aiding in preventing injuries. I agree that it won’t build muscle size, but it can keep you at a lean fitness level when your job is a fitness workout in itself.

  • Used to do 400 lb plus ass to grass squats for many years, now I have FAI and moderate arthritis on my left hip. Not worth it… a well performed 90 degree squat is good enough.. no reason to put your hips in an impinged situation.

  • 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!

  • I lift 140kg(308lbs= in parallel squats, is it okay? Someone said i dont need to do lift that heavy weight on Smith machine as it can be bad for my knees but it gives me great Quad activation and my posture is good. Anyone??

  • I’ll have to disagree with the rackpull portion. I think rackpulls below the knee have better carryover into a deadlift because the slack is already pulled out, which is typically the case at the elevation in which you’re puling from.

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

  • I agree with most of these. But the landmine row!? Why you gotta do that! JK. Love the reasons you gave for these exercises. These are all things I see everyday in the gym and just shake my head and walk away. Nice video!

  • Hello. Can anyone tell me, can I do plank (as long as my spine is in corectly position) because I have herniating, bulging disc in lower back area? I am not hard “case” with that diagnose. I have a lot weight, so how to lose it, expecially in belly area if i dont do exercise. So can anyone know? Thanks, and sorry for my bad english. I’m Europian girl. ����


    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

  • I’ve been a self employed personal trainer for 25 years. This is by far the best fitness channel on YouTube. Keep up the good work! ��

  • 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

  • I love love love the douchey look. airpods with beats around the neck is epic level douche. oh yeah very informative content. keep it up.

  • Idk why I can never do a plank correctly. I feel like I am as flat as possible but it just hurts my back too much. I have herniated discs in lumbar area… I even have a mirror on the side and I’m flat! It’s just not for me ��

  • 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

  • Good group of exercises and logical reasons. I do like the BNP myself, but what you say is true, and I don’t see it as a beginner’s exercise.

  • 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 ������

  • I have a permanent wrist injury and almost no range of motion in my left wrist. The only way I have been able to do any four point kneeling exercises is with this dumbbell trick or using elbows. Thanks!

  • thumbnail is clickbait, its about your goal, if you want muscles its the best like 5x 5 with weight you can handle, 3x 12 is more like strenght and more then that like 4 or 3x 20 is for your muscles to push you further to handle the weight longer

  • Hii I just want to know what is the proper way of doing leg raises. Since every time I try to do it, I feel like my back is going to break coz I always hear my bones cracking. I hope you’ll be able to respond to my query. Btw, this video is a great help. Thank you!

  • I’ve watched 2 of your videos and it feels like my friend is talking to me, you look so friendly and the things you are saying are so true and usually not everybody talks about it

  • this is so helpful!! But can i ask for a tutorial for frog flutters and kicks(laying on stomach)..bcz everytime i do it i feel like im pressuring my tummy area..i couldn’t lift my lower legs and squeeze my butt without feeling pressuring my tummy..can someone help ��

  • i cant believe this video is free wow i was killing my back been on my bed relaxing today been over bending kicking to high twisting need to be more careful

  • Hii! Ive been doing ab exercises for around 3 weeks to a month with a small change to my diet but i never saw any change what so ever to my body and im wondering if its because of my age (started at 12 stopped at 13-current age), is it my body, or was i probably doing something wrong

  • To God be the glory ��
    I Thank you so much for THESE 5 important facts for proper, correct forms of these exercises… I have been struggling �� WITH pain AFTER jumping jacks plus wanting to give up during ab workouts but THIS video has been NOTHING but motivation to KEEP pushing!!! Thanks AGAIN �� I’m now a subscriber to your channel!!!��

  • The vid I’ve been looking for!!! I always thought I just wasn’t strong enough for the particular workout but it’s actually bad posture! Thank you

  • this is my first time watching one of your videos and i just wanna say i noticed how much you smile in this video! i love it so much your smile is so beautiful! ��♥️♥️

  • Girl! I was lifting heavy pre quarentine and had a luscious, firm and round booty for the first time in my life. I feel like crying now that I’m losing it again because gyms not being open. So don’t let me down Kola! �� I need my booty back!!

  • This was soooo helpful, I already do those exercises, and I see a little change, I know that I not gonna see a instant result, but I’m doing this more for my health, because I was very lasy, I just was laying in bed all the time, well I still do xD but I started exercising in may and I feel great, my goal is just to feel healthy, have a little lift on my butt and burn the fat of my belly

    Sorry xD I ended talking about other thing sjjsjs

  • So… You telling me that this three quarantine months I tried to glow up were for nothing? I’m back to eating hamburgers, pizza and garbage. I’m done.

  • I don’t care if you ride a bike or lift weights or run if your exercising for a hour a day and eat right you will loose weight… diet is 90% of loosening weight… I have always been a bigger guy was always around 220lb till about 4 months ago I jumped on the scale and I was 248 was blowed away and was already not feeling the best physically so when I seen that 248 I new I had to change something I cut out all liquid calories only drink water and no fast food or junk food common sense really I bought a cheap recumbent bicycle and started riding 6 days a week I started at 35min the first week and went up 5 min per week till I got up to a hour per day and it’s been just under 4 months and I’m at 213lb this morning and I was the laziest person ever I loved food and still do lol my Sundays I eat what ever I want I don’t go crazy but It’s still a cheat day lol if I can do it any one can

  • No matter how sound his advise is, when he says “PAAART”, for that brief moment, you’re mind is going “is he retaaarded”.. No offense bro ❤❤

  • Is it okay if you don’t take a rest day? Like working out 2 weeks in a row without rest? I also dont really do hardcore workouts as im just starting

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

  • A workout I dislike is the…. well when people go to the assited pull up machine, and push down on the assistance pad like they’re doing a tricep workout, or like… a standing pushup thing… I domt even know what you call it or what theyre focusing on working out. Back? triceps? Chest? There are so many better, more time effective exercises they could be doing instead.

  • I just want to get a flatter stomach and lose the fat in that area but all the exercises I’ve been doing are for abs and claiming to get flatter stomach. Can someone please suggest one only for belly fat not abs?

  • Jeff, rack pulls are really good for your lower back and quite effective! And quite frankly, your excuses not to do it is not valid, sorry mate….but I’m totally agree with other ones!

  • this was ridiculously helpful, you explain things so well. I am in shock and so excited to start practicing these when I workout!

  • I think it’s important to take note of the fact that beginners really don’t feel the abs in abs workouts for some time. In most fitness videos it just says “feel the abs, focus on them” so I think that causes a lot of confusion…thanks for the great video!!

  • 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.

  • I don’t know, I think that woman in my family have such skin on belly, I do a lot of expertise and I have muscles I see them when I vacuum my stomach, but it is cover with skin I don’t think it’s fat cose even when I was 45 kg it was the same when I ate anything I look like pregnant, my grandmother laught that’s is a bag for children but I hate it, whatever I do even when I am thin I have ugly belly

  • I’ve started working out at home bec I have social anxiety and can not go to gyms but I can tell you, in a month of working my booty out I’ve seen so much progress than I expected, so much more lifted and round. Bridges are amazing, and as she says, you can hold it and it hurts soo much, also, you can hold it for 10 seconds after every set c:

  • omg! I never understood how hipdips would help me, but with the hold-version, you can really focus on perfect form, and now my booty burning.

  • 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

  • The behind the neck pull down doesn’t even make your humorous line up with your lat fibers well so why the fuck would it be more lat anyways? It should primarily be a upper back movement. Why the hell does anyone need a study to tell you that it gets less than a pulldown to the front. The whole leaving back vs a torso at 90 degrees vs leaning forward shouldn’t even need to be done.. what the fuck. You can do that study and I do that study and get the exact opposite responses just by me adjusting grips, humerus paths, how the scapula moves through the ROM. Yes, no matter what I do, a lying incline pulldown to the front (everything positioned right) will be superior to my well positioned one while leaning back but I could also make a lat pulldown leaning back better than someone else’s lat pulldown at 90 degrees.

  • I use basu ball squats to increase balance and stability in my lower body. I especially did them during recover after a broken leg

  • Everything you thought you knew about building muscle is wrong. Get ready to have your mind BLOWN and your workouts become more efficient!
    ( 6:20) http://muscularstrength.com/article/Am-I-Not-Growing-Muscle-If-I-Am-Not-Sore
    ( 7:38)Gaming Channel https://www.youtube.com/watch?v=5F6Ukr9gzSw
    12 WEEK PUSH, PULL, LEGS PROGRAM BUILD MUSCLE & STRENGTH! http://muscularstrength.com/Push-Pull-Legs

  • hey guys i have a question, im doing a push pull legs split and three exercises for each muscle group doesnt feel like its accomplishing the job. Is it ok if i do five exercises each muscle group? will that be overworking the muscle groups? please help really curious on your guys’s feedback

  • 1. Don’t push your booty up in the air while doing planks.

    2. Keep lower back flat against the floor to target the abs while doing leg drops.

    3. Don’t pull on your heads or necks using your arms as it could not only cause back pain but also not target the abs making the whole exercise absolutely useless. (cross em hands over your chest)

    4. Do step jacks instead of jumping jacks. If you do the latter, make sure there’s a little bend while landing so as to absorb the shock of landing.

    5. Do cardio atleast 2-3 days a week.

  • 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.

  • As a PT in my area, what I have found is that when teaching the deep squats if the client has trouble with keeping the hips from rotating (as showed in the video 4:34 ) then you can place really thing small weights underneeth the heels and it seems to do the trick

  • 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 loved the video.
    1. Very informative
    2. Very clear
    3. Very respectful(ppl are very easily offended nowadays)
    4. Provided other safer/better options
    5. To the point(no unnecessary stretching of the video)
    Thank you, I truly appreciate the hard work!

  • 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

  • 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.

  • The advices are great but it’d be much better if you just show how you do the exercises properly and show also the mistakes. Watching so many people doing these exercises at some point caused that I got irritated. Too much information and none video corresponding to it. 😉

  • I use the steam room after every work out. It always deflates most of the gains I made and gets rid of the pumped up feeling, but leaves me in a toned body mode.

    Is using the steam room similar to stretching after a workout?

  • I can testify this. Heavy compound lifts (bench, incline) and then add maybe one or 2 other isolation lifts per workout. Chest is probably one of my strongest/biggest body parts and I only do this 2x a week. Then I have my chicken legs which just won’t grow ether way.. help

  • More people need to see this video and need to understand that depending on your goals is how you should train. Im training to be more explosive because I play volleyball and basketball but my height puts me at a disadvantage a lot so if i can get there quicker or get higher im gonna train to do it. Great video!!

  • 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

  • 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.

  • You are so beaufitul and sweet but please stop with these hands gestures…it’s really bodering because i can’t focus on what you are saying but on your hands.

  • This guy has talked so much SENSE that it’s the NEW COMMON SENSE. It’s like most people you meet in life talk nonsense & you know 1 or 2 who do talk Sense.

  • 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.

  • Scott: Hey, you should focus on compound movements, they have a big range of motion and are good for overloading with weight

    Me: But… I…

    Scott: What, what is it?

    Me: the LoNg HeAd oF My RiGhT BiCeP is LaGiNGg


  • 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

  • why would you want to fatigue your muscle? if i would do, lets say 12 sets over 3 workouts instead of 12 sets in one, my performance, meaning total volume (weight x reps) would be much higher when i do 12 sets over 3 workouts cause i dont get fatigued like i would when doing all 12 sets in one. Or am i misunderstanding something? sorry for being a noob, but how is fatigue good?

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

  • I dunno if i can do planks at all since i have bilateral wrist tendinitis And tennis elbow in my left arm…. everything else you mention i will try.

  • Oh shit, I’m actually grateful for the wrists trick. My wrists are always killing me as I’m doing my workouts, causing me to give up on those exercises that require this specific position. Thank you.

  • Don’t curl in the squat rack https://www.youtube.com/watch?v=VCxBg8ywQgQ. I feel as long as the weight your curling exceeds any fixed weight barbells and if you can do a plate your good, as long as the gym isn’t busy. Also if your doing super setting with some heavy barbell rows, FREE GAME.

  • Can you please make a video about, losing period because of working out and how to start working out again (if you stop working out to get your period back)?

  • I’ve never seen half of these done irl by anybody, you’re just nitpicking. And “T bar rows with bad form” isn’t a a bad exercise, its someone doing a good exercise with bad form…

  • I feel like such a pro watching this and seeing I don’t do any of these. I even do the alternative exercises that you mention.
    I suppose I’m not a beginner, either. But it’s nice to get some positive reinforcement.

  • Hey you reading this comment!

    You’re very awesome no matter how you look like. You are woderful everyone loves you for what you are not what your body is like❤️

  • I guess it depends on your genetic make up because heavy weights make me hulk-like fast��as for light weights tones me and promotes weight loss��

  • for some reason my rear delts are well developed and the front are not so much. Even though as he said they work in other exercises

    Also Jeff Nipps: *Chooses some of the most popular workouts just to be different

  • This is one of the best and most informative videos on weight training I’ve ever seen. These are principles I’ve tried to always follow and this is really empowering to see.

  • I already talked about booties so what else is there to talk about….��…. How about BOOBIES… I mean it rhymes… And who wants a good bootie but gma boobies…. I breastfed 4 kids…2 being a set of twins… How can i lift and firm boobs without weights? Dont have any weights…

  • Im so sick of all the different views and opinions from all these trainers. Everyone tells you something different. I’m just going to give up and grab a bag of chips and hit the couch and turn on the tv. Screw working out.

  • My problem is that I have very thin thighs and no fat on my booty so I never see results cuz I just melt the little fat I have on there and then I’m even flatter and skinnier. I mean idk how long it takes to grow the glutes to a good size (my goal rn is 93 cm and I’m at 87cm) the longest I’ve trained consistently was 2 months but that was only 2 times a week, or 3 weeks with 5 out of 7 training days and I didn’t see positive results but I honestly feel like I just wasn’t built for a big booty

  • Hold up about those 15 working sets, do you mean one should perform the full 15 each workout or split them throughout the week?? Because another YouTuber (Jeremy Ethier) suggested that one should only do 10-15 sets throughout the whole week, and now I’m confused AF.

  • Someone here stated that the plank also will not give you abs, he actually supports the booty upwards, now who the f*ck am l suppose to believe ☹️

  • Its ok little guy 1 day you will grow chest hair when you grow up. Your voice will deepen things will change. You might start to like girls alot. Its all part of growing up little guy.

  • Dancing to fast music. Salsa Samba R& B I like to keep moving I do not like slow music thanks I do not go to the gym some exercises I can do t

  • 5-6 sets, where the hell did you get these numbers from? Coach Greg clearly said 10-20 total sets / week is enough to stimulate muscle growth, 20 being for those more advanced. I’ve already smoked my biceps after 3 sets with 3 exercises, how could I do 12-13-15??

  • So instead of doing 1 exercise a whole lot of times do different exercises a smaller amount of times to work your overall body part which can in turn get you bigger gains then a whole lot of 1 exercise

  • While I commend anyone who builds a good physice, guys don’t go overboard with tight shirts and wife beaters it looks really gay!
    edit: unless you’re in fact gay. Nothing wrong with that if you’re trying to score some dick

  • 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?

  • This is actually really helpful, when I get to the gym ans complete 3 sets of a certain exercise the last set always feels a little tougher and I really feel great after the 3rd set. From now on I will add a few more sets to each exercise and limit the number of exercises each workout

  • If im paying for å gym membership, I can do whatever I want as long as I dont damage equipment and such. If I choose to curl in the squat rack than so be it. When one has advanced in strength, its way more easy to switch plates when the bar is on the rack than doing it from the flor or a preacher curl stand. If im using the rack to curl, so what? its just a gym equipment. Why should I think of others needs when im there to work on my physique?

    I give more props to those that have earned the strength and size by working hard and curling on the squat rack, rather than the modern gym folks that hog the squat rack for 1 houre, doing 50 sets of glutes, deadlifts, and press movements while looking the same all year…

  • It’s about time I see a video with some common sense. Can’t tell you how many work out videos I watch were some one is bashing biceps with excersises that hitting the biceps the same and they are doing like 30 sets. It looks like absolute over kill. ��

  • #6. You don’t warm up
    #5. You only do steady cardio
    #4. Strength training? What is that?
    #3. You misunderstand soreness
    #2. You use light weights to tone up
    #1. There’s no variety in your exercise routine

  • Dont listen to this guy. If u can do more than 3 sets than ur not training hard enough. do more sets. Work harder. And no shit ur biceps would grow more if ur working both heads over just the outer head because its working two heads that’s just common sense.

  • 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

  • Two sets per movement not including a warmup. Go heavy and intense. I never understood guys who do 6-10 sets of bench squat or deadlifts. Doesn’t that shit get boring?

  • The only one on this list I do is the curls in the squat rack and I do them really for a warm up on arm day. Since im a 30 year vet of the gym i never monopolize the squat rack for this. Most gyms I go to have 4 or more racks and if no one is on it I will use it. If I cant then I use the bench press or just a bar on the floor. I prefer squat racks or a bench press rack because im 6’5” and dont like bending all the way down to pick up the weight for a warm up.
    The other mess on the list I see people doing it and its just overkill. A shoulder press on a hack squat machine. Man just get some dumbells or a smith machine. The T bar is the other one I used to do in the past but I always used light weight and small weights like 25’s instead of 45’s because I noticed with 45’s i couldnt get a full range of motion because the weights were hitting my chest and floor without much room for a nice stretch. I dont do this exercise anymore,but when I did I used 25’s.

  • When she said she’s addressing the elephant in the room. I was super offended. I mean I know I’m fat but no need for that kind of speech ��

  • 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!?

  • This reminds me of that episode of Friends where Ross puts on the British accent.

    “Does anyone have questions NOT related to my accent?”

  • 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

  • New subscriber! Thanks for the tips. I do a lot of jumping jacks, so that’s good to know about slightly bending the knee & I will start planking again. I realize now that I was doing them wrong. Thanks!!!!

  • The one time I tried it front raises totally f*cked up my elbows. Probably did something horribly wrong but I won’t do it again that’s for sure ��

  • So nice to see such a naturally beautiful girl, so fresh and bright. I like watching you, make me feel so happy. I might even start doing some home exercises. Thank you so much����☀️

  • 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.

  • Just Found you here on YouTube and I really need to loose 15lbs �� I’ve gained Weight During this Quarantine due tome Stress and Anxiety. I’m Confident that I can take it off in the next few Months. Thanks for your Tutorials.

  • You came across my recommendations today so I took a look see at the video. I already knew all the things you said, but it never hurts to hear it again. Thank you! ��

  • SO…
    If a newbie doesn’t have the mobility to squat a** to grass squats and BTN Presses, then wouldn’t it be more effective to work on mobility and proper positions in the squat and BTN, first before moving to weight? Why do we have to completely avoid the squat and the BTN Press?

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

  • Thank you so much �� the muscle clenching is something I’ve never known of… that actually kind of blows my mind HAHA shitttt thanks so much

  • Buddy… I love seeing people.use machines in kookie ways. I go how the f… did u come up with that.
    ..that’s for the vids amigo
    .. respect from L.A.

  • Great. Another video with cartoon characters that passive aggressively depict people as idiots with a patronizing narrator. Even if this is the best advice in the world, I will choose the opposite.

  • Before watching the video i’m just gonna say, if you are dieting and going to the gym 5 times a week and still not loosing weight you are either cheating on your diet or lying about how many times you go to the gym/not working hard enough at the gym.

  • Another 2 major issue is not using the equipment right and or too heavy of equipment and not fully contracting because it’s too heavy. See it all the time at gym.

  • 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.

  • 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.

  • Front raises are important for bench press. It’s the basic. I always had a big lower chest but small shoulders (looked a little bit like man tits ^^ even tho my lower chest was muscular) I benched 70 kg 5 times one year ago. Then I fokussed on my shoulders and did a lot of front raises. Now I can bench 90 kg x 5. (1,94 m 95kg)

  • I have a question. I’m trying to grow my glutes and for that I’ve been doing 150 donkey kicks on each leg, 50 fire hydrants each leg and 100 bridges. I thought of doing 2 rounds of those excersies, since I don’t have any equipment. I will buy the resistance bands when I find them, but The question is. Is what I’m doing good? Will that work or do I need to do more excersies? I hurt my knees so when I squat it’s very uncomfortable, that’s why I avoid them. Plus I never felt any burn on my butt while doing them. I would LOVE your response ♥️

  • Ohhh my goddd I was totally doing the “pulling the back of the head” thing with crunches ��
    Well I’m glad I’m aware of it now and won’t do it anymore

  • @ Koboko Fitness. Just wanted to let you know, I took your challenge and held the glute bridge from when you mentioned it!!! I have to admit, by about 3 mins in, it was burning but I’ve continued to hold it and I’m holding now as I type haha. I actually prefer these types of exercises!

  • Thank you for mentioning diastasis recti. I have 5 girls and the last 3 really did a number on my separation. I loathe my mommy pouch.

  • My favorite exercises is the behind the back single arm bench with dumbbells on it deadlift standing on pull bars, I also attach a dip belt to it and put that on my neck and to increase the amount of weight I can use. If you try this PLEASE don’t bend you knees at all as it directs HIGH amounts of straining onto your hamstrings

  • how many training sessions per week per muscle? Would you split the total number of sets across each session, or train the full sets you mentioned more than 1 x per week?

  • Omg why is she so pretty and kinddddd
    Seeing her smile so often makes ME smile uwu
    And these tips are so helpful like every now and then I go ohhhhh so thAts why it hurt like hell when I do it
    Thank you for this video! Ur saving lives i tell ya!

  • When I started doing plank I could only Do it for about 30 seconds but I’ve been doing it every day for a couple months and now I can do it for almost 3 minutes my goal is five

  • So nice to see a NATURAL fit person. If Scott was on roids his chest would look like Rambo II’s John Rambo for sure. Still, not worth it. Great as is.

  • At the moment we have one straight barbell in my gym and one guy keeps doing rackpulls to destroy even the last one. It’s not the heavy deadlift or squat that bends the bar unless ist well above 300 kg. It’s the weight dropping on the safety bars.

  • It would be really awesome if you provide those programs for free. Because I don’t think anyone wants to spend their money on an exercise which we don’t know will work or not….