Myth #1: “More Volume = More Gains” 💪📉 Myth: Many lifters believe they can keep adding volume ENDLESSLY for muscle growth. What Science Says: Studies show a threshold for optimal volume. Beyond this, added volume can increase fatigue, impacting recovery and performance. A 2017 study found that hypertrophy plateaus at high volumes and may even decrease if overdone. Practical Takeaway: Track your sets per muscle group weekly and find your “sweet spot.” You know you found it when you get sore (or not as soreness is not completely necessary for muscle growth) but are able to recover almost fully before your next session Myth #2: “Training to Failure Is ESSENTIAL for Growth” 🔥💯 Myth: Advanced lifters often believe they need to hit failure to recruit all muscle fibers and grow. What Science Says: Studies show that getting close to failure-within 1-3 reps-provides similar hypertrophy benefits as going to failure but with less fatigue. Training to failure too often can hinder RECOVERY, especially for big lifts like squats or deadlifts. Practical Takeaway: Use failure selectively, like on isolation exercises where recovery demands are lower. For compound lifts, focus on maintaining form and intensity. Myth #3: “Muscle Confusion Accelerates Gains” 🤯🔄 Myth: The idea is that constantly switching exercises or routines will prevent adaptation and force more growth. What Science Says: Adaptation is actually key to progress. Studies reveal that consistently performing core exercises over time allows for progressive overload. Changing exercises too frequently can stall gains as the body doesn’t have time to adapt. Practical Takeaway: Keep a core set of exercises in your routine and track progress.

So u will lose the gains ?

🫡💪🏾

I used to weigj 250 with all fat. Now I weigh 215 at mostly muscle. The o ly thing I recommend is to change routine for better muscle growth and equality.

Training fasted does help. But you definitely don’t need it. I’ve lost 7 pounds in 4-5 months just from working out and changing my diet to eat more healthy foods, fasting can decreased muscles repair speed after you work out. Your muscles need protein to repair and if you Starve your body more you’ll get less and less of that needed nutrients and protein to repair and grow your muscles

Myth #1: Timing is everything ⏰ Truth: Studies suggest that muscle protein synthesis can be maximized with total daily intake rather than timing alone ⏰ So whether you eat a meal with protein 30 minutes after your workout or 2 hours later, your muscles can still benefit. 🍗🥤 Myth #2: Protein absorption limits 🚫 Truth: Research shows that total daily protein intake is more important than worrying about how much you consume at once! 🍖 This would validate the fact that intermittent fasters are still gaining muscle despite eating less meals per days. Other studies also showed 40g and 70g of increased muscle protein synthesis after a full body workout 📈 This just shows that we still don't know know how much protein our body can use per meal as of now, but it's a lot higher than we think Myth #3: Late-night protein = weight gain 🛌⚖️ Truth: Research indicates that the timing of protein intake has less impact on weight than overall daily nutrition Again your total caloric intake for the day is more important and will determine your tendancy to gain or lose weight. Don't worry about the timing of day to day as much as this has less impact on your body gaining or losing weight in the long run🥛💤 BONUS: if you're overweight and wondering how much protein to consume, aim for having 1g per 1lbs of your TARGET bodyweight to make it a lot simpler

A short that actually knows what they’re talking about, bravo

Myth #1: ‘Creatine is only for bulking’ 💪❌ Reality: Creatine can boost performance whether you’re bulking OR cutting as it helps generate ATP which is a form of energy and will help with performance in short high intensity workouts 📈 Myth #2: ‘It’s useless if you eat a lot of meat’ 🍖 Reality: A typical pound (about 16 ounces) of raw red meat has around 1-2 grams of creatine 🍗For the optimal benefits of creatine, most people need about 3-5 grams per day 🧪You’d need to eat over 1.5 pounds of red meat daily just to meet the recommended amount! 💯 Myth #3: ‘Creatine causes hair loss’ 🧑‍🦲❌ Reality: People often think creatine causes hair loss because of one study from 2009 that linked creatine with increased levels of dihydrotestosterone (DHT), a hormone associated with hair loss in men who are genetically predisposed to male pattern baldness 📝 The study didn’t actually measure hair loss - only DHT levels. Since then, there haven’t been other studies proving a direct link between creatine use and hair loss. So, while creatine might slightly raise DHT levels, it hasn’t been shown to cause hair loss 📈 Myth #4: ‘You’ll lose all your gains when you stop’ 💪💨 Reality: If you stop, you’ll lose some water weight - NOT muscle or strength as all creatine does is help supply extra energy and provide better recovery after workouts 🏋 Myth #5: ‘More creatine = faster results’ 📈❌  Reality: Your muscles can only absorb so much! 3-5g per day is all you need.” “No need to overload!” Myth #6: ‘Creatine is bad for your kidneys’ ❌🚫 Reality: When you take creatine, some of it is converted into a waste product called creatinine. Doctors often check creatinine levels to assess kidney function, as high creatinine levels can indicate kidney issues. Since creatine supplementation naturally raises creatinine levels, it may look (on paper) like there’s a kidney problem when there isn’t one. 📝

If your not growing you don't get sore 😂😂😂😂😂

Myth #1: Muscle Soreness Indicates a Good Workout Myth: Some equate muscle soreness (DOMS) with the effectiveness of a workout. Truth: While DOMS can indicate muscle stress, it is not a reliable marker of workout quality or progress. Research indicates that adaptations can occur without significant soreness especially when the novelty of the exercise wears off Myth #2: The Stair Master is Great for building 🍑 Myth: People spend hours on the stairmaster chasing the burn thinking its effective at building the glutes Truth: While great at adding overall count to your daily steps, it violates the principle of progressive overload meaning that ita very difficult to progress the exercise because you cant add weights or reps to it. And even if you added in more steps as reps, youll be spending twice the amount of time than if you had choose another exercise like the hip thrust to progress in weight or reps in the next weeks. Myth #3: You Need to Change Exercises often to avoid Plateaus Myth: There’s a notion that frequent changes are necessary to avoid plateaus. Truth: Sticking with a program or exercises for longer can sometimes yield better results, as it allows you to maximise progressive overload before adaptive resistance (you getting used to the exercise and no longer get a good stimulus out of it). Myth #4: You Must Train Fasted for Fat Loss Myth: There’s a common belief that fasted training leads to better fat loss. Truth: Research has shown that while fasted cardio may increase fat oxidation during exercise, it does not necessarily lead to greater overall fat loss compared to fed training. The total calorie balance throughout the day is more important than timing.

1. “High Reps Make You Toned, Low Reps Make You Strong” Myth: People often believe that high reps with light weights make you “toned,” while low reps with heavy weights build pure strength or bulk. Truth: Both high and low reps can build muscle and strength; the main factors are total volume and progressive overload. Toning is more about reducing body fat to reveal muscle definition rather than the type of rep scheme. 2. “Machines Are Only for Beginners” Myth: There’s a misconception that machines are just for beginners who can’t use free weights. Truth: Machines are valuable for all experience levels because they isolate muscles by giving the most stability, which can be safer and beneficial in some programs. 3. “You Should Always Aim for the ‘Pump’ in Your Workouts” Myth: Some believe that if you don’t feel a muscle “pump”, then the workout wasn’t effective. Truth: While the pump can be a sign of blood flow and muscle engagement, it’s not necessary for growth or strength gains. Many effective exercises don’t produce a strong pump, especially heavy compound movements focused on progressive overload rather than high reps.

Great advice 🙌🏾

The form in the intro squat is incredibly good. It's not often one sees such excellent forrm online ❤ keep up the cool tips!

Gawddamn that's actually crazy. You're rly fucking strong 🔥

Pin me im first comment

so heavy ❤❤❤

take care

If your goal is to work the front leg whether it be the glutes or quads, your focus should be on keeping most of your weight on that FRONT leg by understanding what a TRIPOD foot is & a good knee-to-foot alignment. People that don't understand how to do this will tend to SHIFT too much of their weight on to the back leg throwing off their center of mass causing them to lose stability. Comment down below other tips you have found helpful and consider subbing if you found this helpful and would like more tips

First dude wasn’t doing an rdl

It's funny, I super set these with leg press when I really want to get my legs ready for ski season. People in the gym laugh when I eventually just fall over. Please supply your own bucket!

I really enjoy them.

I'm soaking with sweat after a set of Bulgarians.😅

Truth!!😂😂😂😂

Threw me a curveball, but I’ll be damned if it’s not true.

That's funny.

I was expecting some bs fitness advice and was hit with facts.

I have to do what i call "going to bulgaria" tonight and yeah the will will be at an all time low 😂

I hate leg day too!!! 😂

I was not expecting that truth.😂

As a proud Filipino, this checks all the boxes 😂

AF in the phils!

This is so true very well said

What size did you get?

Hi there! New to inclusive resorts! Im a maid honor and taking the bride to be here in April of next year! Watching your video, I’m amazed. I can’t seem to get a straight answer on everything that’s included with your stay

Is it squatproof?

I’m not sure if you have heard but I’m getting information that the roller ice cream truck is now close. It’s been closed for a few weeks 🥹. Why!??? 😩😩😩😩. We were heading down there in may.

Absolutely bro! Keep it going!

385 lbs squat and no comments? Lemme fix that.

Nice

❤❤❤

Always nice to go back

❤

Was the nightly entertainment mostly singing and dancing? Wondering if they do a fire show or glow show, or maybe a magic show. Thanks. Excellent video.

Great video! Going there next week! Was wondering if there were night clubs there?

Is the drink included from the bars?

🥺🥺🥺❤️❤️❤️🫂🤧🤌

How was the beach? Did they're have waiter staff bringing food?

:')

I just hit 585 on dl yesterday and 315 on bench, mad respect to you brother. My squat has always been my weakness at only 315😂

I love seeing this. Thanks for the encouragement