#1 Muscle Building Advice That No One Talks About

🔥Training & Nutrition Plans: bodybuildingsi...
📜 Get the FREE Bodybuilding CHEAT SHEET! bodybuildingsi...
👁️ Follow me on Instagram! / trainerwinny
There is a ton of very important things you need to do in order to build muscle - but one thing gets overlooked every single time. And that thing is sustainability, that is the key to your dream physique. As it is a part of everything that you do in your life. Starting from your training routine, to your diet, and even cardio. So in this video, we will discuss how to improve these areas by making them more sustainable. Its one of the simplest solutions to a lot of your problems that you might be having right now, so im sure that it will help you out on your bodybuilding journey!
🏋🏻 Bodyparts Simplified Playlist: • Bodybuilding Simplifie...
🍎 Nutrition Simplified Playlist: • Bodybuilding Simplifie...
📝 Training Plans & Programming Simplified Playlist: • Bodybuilding Simplifie...

[@trainerwinny]

Visit the Simplified Hub, where you can learn any topic that you dont understand, for absolutely FREE! bodybuildingsimplified.com/pages/articles

[@_Onlime]

Amazing website! Been reading it and saw some typos, don't wanna be "that guy", just thought it might be useful to know. In the bulking section "reccomend" -> "recommend". Saw three instances of it. Creatine > slow loading phase "...that will be time..." -> "...that will be the time..." Creatine > Fast loading phase "...to avoid the all the possible..." -> "...to avoid all the possible..." I'll delete/edit this comment if you do see it ^^

[@GlasUndMetall]

When I started 5 years ago I was told, "The best workout is the one you will do". I took that to heart. 5 years on and 200 lbs. lighter (I was super morbidly obese) I still lift three days a week and cycle 2-3 days a week and love what I do. I try different things, I change things up, but I discard anything I hate. On diet, I eat virtually the same things every day and that keeps me happy.

[@PietroShitzberg]

That’s awesome! Good for you.

[@GlasUndMetall]

@@PietroShitzberg thank you! Actually just got home from the gym. Heavy things! I love to lift heavy things! I've started watching strongman competitions and a lot of Mike Mentzer since I wrote this so I guess I'm kinda deep in now, lol. It's a fascinating hobby to have, the more I learn the more there is to learn.

[@matthewduncan5037]

This is a trap I’ve fallen in as a beginner and made the decision just yesterday to stop overthinking everything. No more changing the routine and no more tracking every single macro and calorie I take in. Just lift the fucking weight and eat the food. Nice to see this video now having just made the decision to make the effort NOT to overthink & reinforce I’m doing the right thing

[@dillpickle5960]

Tracking every single macro is essential if you’re trying to lose weight though lol

[@stibba4286]

@@dillpickle5960 its definitely not, it just helps a lot of people

[@dylanmosley3030]

“Your fitness journey should be fun and fulfilling”. 2:43. This is an incredibly motivating statement that often conflicts with many aspects of fitness. I try to hold most fast to this principle and your channel helps me do this immeasurably. Thx!

[@sneakysnail9225]

You're fun and fulfilling

[@BogotheMonkey]

Yea, im having fun but I have a friend I can work out with almost any day. He is getting married soon, so we support each other

[@dylanmosley3030]

@@sneakysnail9225indeed you’re correct.

[@Xoppaly]

2:10 your dumbbell only routine has kept me at work for 4 months straight used it to cut and now ima use it to lean bulk thank you man 🙏🏽🙏🏽

[@normhullhueman1129]

That's actually what I'm currently working on. I'm glad to know it's been working 💪

[@Xoppaly]

@@normhullhueman1129 its worked wonders man i can't thank him enough for it

[@omega7black]

I smoke a lil from my weed pen and go in the gym and listen to great music while I work out. People see my progress and compliment my discipline, but I just feel like I'm having fun!

[@IvanBR10]

I was watching a video about studies (for an specific type of public test) and them I start watching your video. Discipline, Sustainability, keeping the pace... Always amuses me how the ways of body and mind converge.

[@SSSauceyBuns]

The quote: "Gamers will min-max the fun out of a game." applies here as well. Optimizing something can be fun. It can also be so time consuming and tedious that it sucks the fun out of an activity, whether it's cooking, fitness, or video games. And if you suck the fun out of something, it's very hard to sustain it

[@lavaquark]

Or min-maxing is part of the fun :3

[@lmlimpoism]

something important: don't overthink it overthinking it will make you more stressed about what you AREN'T doing right, instead of making you excited about what you ARE doing right. if you: exercise 3-5 times a week, eat good food, go to failure, you're already 99% of the way there. don't worry about it.

[@ShadowStarz77]

Much easier said than done but so true

[@lmlimpoism]

@@ShadowStarz77 yea, what i do is just eat food and exercise, and i'm still making gains. it's not that hard.

[@Transplantuwu]

I have never understood how to go to failure. I'm in excruciating pain far before I begin to reach failure 😢

[@_Onlime]

​​@@TransplantuwuPlease take it easy, you shouldn't be feeling pain. If you can, lower the weight of go to an easier variation of the exercise. Make sure you don't get injured!

[@Transplantuwu]

@@_Onlime I have Three operable curves in my spine so most things cause me a lot of pain 😭 I still want to try to exercise so I can lose weight and stuff but it's really hard when everything hurts no matter which exercise I pick

[@staotheduck4853]

I like how you give good advice but are also realistic. It's very hard to find actual beginner material on the internet. With you and hybrid calisthenics I found out that it's best to take my time and build up a routine over time rather than starting eith the finalized routine. Thanks for the help ❤

[@eloravanwaldkatze4594]

that video I most needed. I am doing yoga and mountaineering. I enjoy yoga, and I do it 2-3 times a week for almost a year. the studio is 3min away. no excuses. and I start seeing results in balance, strength and mobility. I like hiking, and enjoying the view. I agree, like you say, it's important that you stick to your routine not to jump from one training plan to another. stick to it and enjoy it. repeat. ❤

[@ShadowStarz77]

Amen to the simple meals and preparing them in advance. It's been super helpful as my college semester has begun

[@jamesbuchanan3145]

Costco bags of frozen chicken breasts are my best friend.

[@savethebees7281]

being in the gym when this drops was crazy motivation for that set

[@const549]

Stop using your phone at the gym

[@k.23_02]

​@@const549 There's nothing wrong with using a phone while resting between sets as long as the person isn't wasting time by sitting there for ages and blocking others from using the machine.

[@aphinoo7262]

@@const549no

[@samwoodley1653]

It's all about finding a nice pace that's easy to keep up for a long time, and keeping up enough pressure that you're not calling a warm up a workout.

[@monoXcide01]

Think about the speed at which your hair and fingernails grow. That's the speed at which the body in general changes. The only people that should be optimizing are competitors. It's like telling someone who wants to learn how to drive that if you let the air out of the front left tire from 40 psi to 36.6666 psi that you can shave off 0.2654 a second when going around turn 3 at Talladega.

[@simppolice2899]

Pretty much summed up the problem with all of these fitness videos, 98% of it is eat enough, lift enough, sleep enough. But people obsess over the 2% for some reason

[@XxKomboxX]

@@simppolice2899facts

[@bigby1530]

I use the same mindset for the gym that I use for my college classes. Do enough to make progress but not so much that you burn out or want to quit

[@j9717j]

Fitness is deep, but it’s not ‘that’ deep. And have fun, that’s great advice man

[@johndo3760]

I agree, I don’t think science based is nonsense but I do agree wasting your mental energy before you even get in the gym is even more exhausting

[@Eazyhawk]

I really appreciate all of your videos. I'm working on losing weight and retaining/building as much muscle as possible and I always feel like I'm not doing the right/most efficient routine or workouts. Your videos help me keep a clear head and just keep on doing what I can and enjoy doing and the results of several months are already showing.

[@dustysaurus6137]

I found that the gym was not sustainable for me for my fitness journey. I got my newbie gains from the gym, and had some friends to go with me. It got me motivated to build muscle for the first time in my life. But as they started dropping off one by one, going to the gym became a slog. The gym I chose was further for me, but close to them. And my motivation tanked to haul my carcass to the gym after work to wait on a machine surrounded by high school and college students. But I didn’t want to stop exercising and go back to my old habits. And I didn’t need to become the next Mr. Olympia. So I started integrating exercise into my daily life. Waking up early to walk around the area, throwing weights into my backpack to make it more challenging, keeping dumbbells in my cabinet drawer, and good ol’ fashion push ups. I might not be nearly as strong as I would have at the gym, but I am very happy with my results being strong lean, and better cardiovascular health when I’d try and bulk. Fitness is personal, and I wish ya’ll the best of luck finding what works for you!

[@deagleknievel]

one thing i think you missed, and this works for both diet and exercise; plan for failure and move on. if you miss a day or have a big meal, dont just say "oh crap, guess i'll restart the diet\exercise next week". Think of it like a boxing match, you dont quit after taking a punch, wait week, and then come back to the fight. No you get right back in and keep swinging.

[@kudyretartyk3677]

I have been training for 6 months now and I love it. And all because of science based coaches (which I think you hate). Dr Mike and Jeff are the ones I watch all the time and I can follow their advice and find it fun and suitable for me.

[@beprf]

This is true for every type of learning. Consistency is #1 and to achieve it, some level of personalisation is necessary, be it to your needs, tastes, availability, etc.

[@Insomnolant1335]

Sustainability is part of progressive overload. Can't overload progressively if you don't stick with the same exercise so as to increase it week after week. But you're right, it doesn't get talked about a lot, and I'm sure a lot of people view doing the same exercises each workout as boring. I think a good way around that is to have a core of repeated compound exercises, and mix up your isolation exercises when you're getting bored.

[@kenan-nynor]

this just applies to so many cases in my life Everytime I think of the biggest project possible and after a few months, I just give up because it turns a hobby into work

[@miked5833]

excellent advice, though to be fair i follow dr mike RP who is science-based and he also often reiterates that “consistently doing decent exercises you enjoy” > “temporarily doing hyper-optimal exercises you hate”

[@chteffunxox97]

This video is pure love for those of us who value freedom

[@iansun42]

You aren't just a trainer, you're a bodybuilding philosopher.

[@Xoppaly]

PLEASE MAKE A NEW DUMBBELL ONLY ROUTINE!!!!!

[@Dr.Zwiebel]

yes ....🙏💪

[@somecat8162]

YES

[@J_SonOfTheRight]

Dumbbell full body

[@chteffunxox97]

The dumbell only workout is pure perfection, but an alternative version with other lifts would be amazing to add some variety

[@Dem1Der]

Dumbbell only on toppp! 🗣️💯

[@WindmillStalker]

Excellent video, Winny. Finding an approach that works for you and allows you to be consistent over months and years is *the* number 1 fitness advice that casual lifters need. An optimal workout plan that you cannot maintain is the opposite of optimal.

[@sarahclaridge7137]

I needed to hear this! Thank you for taking time to make this video.

[@victrixsvs]

I've been going to the gym only 3 or 4 days a week for two months now, and I've noticed that I'm improving my weight. I haven't changed my exercises for a year now, I've been progressing my weight and my exercises work my entire body, including my tibial and forearm muscles.

[@sebastiancorrales]

Trainer Winny, I think the community would love your recommendation on the best pre-workout static stretches. Or a whole video dedicated to PRE/POST Workout stretches.

[@tika5635]

Another very serious point about sustainability not mentioned in this video: Even if mentally you are able to consistently push yourself very hard (great discipline / autism / self-hate fuel) - the body will give up. Especially if you are 30+. As they say: "The spirit is willing, the flesh is weak". I started obsessively lifting 1+ years ago, made some amazing progress but also had 3 injuries (twice hurt my left shoulder and once hurt my right leg) - all because of overstraining muscles / connective tissues. One of the shoulder injuries got me out of the gym for 1,5 months + the pain was constant and horrendous and the recovery was expensive. Obviously would have an even greater progress if I were able to resist the urge to over-train and push though pain.

[@malignant_rumor]

this topic somewhat goes into something I am really starting to internalize, in that comparing yourself to something on the internet will only result in disappointment. Not only in fitness, but lifestyle in general. I like your more realistic perspective on bodybuilding as a whole and portraying it as the gifts of several years of progress rather than something that can change in a month, as well as prioritizing what makes you feel happy over what "looks good"

[@LeGoooze]

5:23 Funny enough that's how I started 😂. A friend of mine told me 'Let's go running on the weekend ' and we 'ran' for about an hour. I had to stop constantly while he didn't (he is used to go for 50-100km cycling routes). In the end I ended up demolished, yet, next monday I woke up early and started running and I did that for almost the whole week (I had to stop since I got sick). But after I recovered I started running again. While im not running everyday due some knee pain (An obese guy doing exercises after 20 years of doing nothing takes a toll on anyone's knees) I've gotten better. Now I can run for 10k+ non-stop, and this because my knees star to hurt a bit, otherwise I do have the energy and resistance to continue. Now I'm running with one day off and I also started doing your dumbbell only workout 💪 I can see myself on a much better shape in a year or so.

[@ethancbaker2002]

Love your vids winny! Still going strong trying to get my daily protein in! Tracking my cals per day consistently now!!!!

[@faustorodriguez3619]

some people need to remember most people that make gym videos that are giving advice have the help of PED's to help them grow and recover 10x faster than the viewer ever will.

[@staotheduck4853]

Worst part is they say they're not. I get it's a crime so saying it out loud is a bad idea but just don't bring it up unless someone asks you

[@joey_kool]

I actually love this channel, tysm for the amazing simplified content.

[@mysteryguitarhaziq]

My brain is so fried that i thought the thumbnail said " suspicious"

[@knerf999]

My friends saying "it's not worth it going to the gym just to do one thing isn't worth it" was the hardest battle.

[@Anakin-Skywalker.]

*Brother you’re definitely one of the best workout Pages ever, Being a large dude at 6”3 280Lbs you give the best advice for anyone of all shapes and sizes, Great info.*

[@bobnewkirk7003]

Meal prepping has been the biggest help to my diet over just prioritizing protein. I make up a big pot of 2lb each of Cottage cheese, rice, ground beef and 2 dozen eggs (plus spices/veg) and then just freeze it in batches. The whole thing only takes about 45 minutes to prep, but then I have 2 weeks worth of a ~300 cal, 30g protein breakfast. After that it heats up in the microwave in about 2 minutes and I don't even need to think about it. You could do the same thing with "baked oatmeal", "DIY Perfect bars", or a ton of other things and have similar stat options to pick from.

[@McKay416]

The worst thing you can do is sustain the unsustainable too long. I started my fitness journey by being too extreme with everything. Super restricted diet, super intense daily cardio, hitting the gym every single morning. I ended up just sabotaging myself. Sure, I lost 100 lbs. in less than a year, but I was always hungry, always exhausted, and I couldn't build any muscle mass to save my life! I nearly gave up, until I started actually reading the science (the good science not "social media science"). So I've started making changes and I've seen noticeable results since. I wish I had found Trainer Winny sooner... His videos are educating me now on things I wish I knew when I started a year and a half ago!

[@cactusshadow9840]

not video game, real life! sustainability!🌵

[@mn1907]

Staying consistent

[@dean988]

ive been working out 6 days a week for a while now and everybody always seems to think that it takes a lot of crazy work and effort. what they don’t know is that i have multiple days a month of me going to the gym, hitting the absolute bare minimum workout for 15 minutes and leaving. those workouts seem like nothing from the outside, but you need those days to stay consistent. a day where you still get something done rather than nothing, while giving your body a good break. you can’t sustain destroying your body 6 days a week, you need days that simply maintain. its not only good for your physical health but it helps the mental too

[@ericratajczak5862]

Thanks! I forgot who I could be. I needed someone to remind me that the path is just over there.

[@ezequielmolina7280]

Love your videos bro keep up the great work can wait for your next one

[@pointoflight2914]

This is such good advice. I've finally managed to enjoy going to the gym but I've had to cut a lot of volume from your dumbbell workout that I started, e.g. the lat raises because I have clicky shoulders and it's uncomfortable. No drama. The fear of looking silly is disappearing as I know I'm finally getting acceptable form and I'm recognising other people in there to say hello to. Getting the protein in is difficult as I'm a lazy eater (skip meals). I was eating a tin of plain tuna each day and I finally got sick of it so I now rotate it between 4 fried or scrambled eggs or prawns. 2 shakes per day with peanut butter in. It's not perfect but it's doable and I can improve over time - so I agree this vid is so important: just do something that works and you actually enjoy and it will evolve naturally. I'm not expecting results instantly, if in a year I'm seeing some muscle I will be happy.

[@callofduty3813]

This is the fitness god we have all been waiting for.

[@HillbillyCore]

GET THIS MAN 10 BILLION SUBSCRIBERS

[@ЂорђеСекулић]

Nice video, you have such a nice humor, greeting from Serbia 👍

[@TheBigIronOnMyHip]

People really need to start teaching about nutrition and recovery. Muscle is not only about weight training or calisthenics. You need good food too and rest.

[@VassiliTheMotherBuster]

Bro awesome video!!Can you do about powerlifting?Like how to increase bench?😅

[@sebastiannilsson9236]

Subscribed! You seem like a legend 💪

[@bagfleet]

Thanks, I needed to hear this ❤

[@harukun3651]

Everything is sustainable when you have an Andrenaline addiction and you fuel it with the gym. Everything except not dying, but I managed to find balance within chaos that's how I keep going even though my workouts are so intensive.

[@renatinn]

thank you trainer winny big hugs from brazil

[@rinatkasimov6634]

One the most effective way to keep sustainability is feeling of guilt. Each time you dont workout start mocking yourself as piece of useless shit. Feeling of guilt will force you to return to workout.

[@sebastiangonzales46]

That's what i felt today haha, all good now just finished working out

[@theunmobablespes6582]

My brain does this after 48 h of not running

[@____________7035]

thank you internet muscle dad

[@RazorFox]

Great advice as always

[@mathiasbanega6337]

Really good videos! Keep going 😊

[@coxless_persian4115]

Hey winny can pls make a "best exercises for traps" video? I really want it

[@PolBearr12]

Just started gym 3 days ago, left last month after 7 days because social cue forced me to benchpress. Rather than that i love barbell push while sitting idl what to call that but i like it for some reason. Im gonna stick to it for and after sustaining it for some time

[@legodude39]

hey winny can you please make a workout plan that I can do everyday or something with rest days ofc. trying to lower my body fat and gain a lot of strength with muscle. I have a bench with a barbell and weights with dumbbells. Keep up the work bro ❤

[@blackmagick77]

That's exactly what I told my girlfriend when she was getting into working out. She asked what she should do so we did a bit of everything. When she said she didn't like one I told her then we won't do it. Like you said, if you dont like what you are doing, you aren't going to keep doing it.

[@apexdude105]

Can you make a video on how to properly go after a 1 rep PR?

[@IvánN-y8h]

I have applied this booked called ¨ATOMIC HABITS¨ not only to my exercise routine but for pretty much every single good and bad habit in my life, and it has been a life changer, 180, and "sustainable" could be a good synthesis of how to create a habit for life: Make it Obvious Make it Attractive Make it Easy Make it Satisfying I'd followed this book more religiously than a bible, and it paid off, even if I break my routine for some reason I will always come back to it because is obvious. attractive, easy and satisfying to do so

[@JordanieI]

jerking it to failure

[@jamesbuchanan3145]

Kek

[@teralore]

how many sets?

[@jamesbuchanan3145]

@@teralore 3 is optimal

[@tiborklein5349]

I never skip pp day.

[@GunGun-cf3ss]

MA WILLY HURTS

[@Tatakae2624]

Honestly, I used to have the best results with the easiest method - just gradually go with the flow. I added a little bit more of activity every day, that turned into full workouts in couple of months. The same goes with diet, instead of changing my diet completely I ate less and less low quietly food week by week and chose better options. Don't rush it guys 💪

[@Crazijames]

I was so invested in this video, I was making nachos, stuck em in the microwave, watched for 2 minutes, realized I never hit the 30 seconds button 😂😤

[@kingofspeed-7858]

Please make cardio tier list

[@johndough510]

hey guys, i’m not where i want to be at yet, but i think we’re all doing great so it’s all good

[@PlatinumTrickster]

thank you for all your videos I hope one day I will finally commit

[@lucagenovese5582]

Sincerely thanks man

[@hk2thex-cosmos264]

Thanks Winny. You make things sweet and simple. Turns out I learned more from an 8 min video from you, opposed to watching a 40 min video from a "science based" creator.

[@ncot_tech]

I need you to quote six meta-studies that show persistence pays off, and that sustainability, according to a 2023 study indicates it's optimally sustainable if you only do it twice a week for 45 minutes at a time. No more.😉

[@kyroushh]

why tf this guys talk realy real everytime i listen, damn rigt. Lemme tell you guys something, i was going good gym until my school year came in and i dropped everything cuz matter of time. Then this year i just wanted to start back again cuz i love how sport improve myself. And as the big guy talks, when doing sport, do what you love. So what did i do ? I wrote down some good exercises that i loved and that i can do at home and i selected some good quantity of them and separate them by areas and added them to a routine. When i was done i had a year long, proggresive, short timed, 30 mins on a day, sport routine. I know that this sounds like no proggress but i dont have time and i could've made a 2 hours a day routine but i know i cant and will quit but with this just esential exercises i can go how much i want and i know if i keep this up a year long or 2 years long, i will see progress for sure. So this is how you do sport, you just adjust yourself you dont copy. And after all this i watched this video and now i know i am damn right, just simplifie, thank you winny ...

[@JinkiSaladin]

Great tip: Don't try to follow a META like videogames, and don't get gymbrain rot from tiktok and stuff. Great Vid, awesome channel, sub.

[@kelvinlee2259]

Please trainerWinny, can ypu do a video on cravings and snackings, im struggling with mine 👏

[@knightlon]

Yeah, if you go into a warm pool and only slowly increase the temperature, you will never realize how hot is, only burning eventually.

[@bernie_boss_p1]

4:18 "Air's" 🤣🤣🤣

[@gamer.s.k.a.m3684]

No cheaps harmed

[@bratva1354]

Can you make a video how much you should actually weigh according to your age and hight?

[@Hyper_ouo]

needed this, thanks dude :>

[@KevinCRM]

It just happened to me, so I was trying to optimize my routine, so I started watching all "best exercise tierlist"so I quit doing one chest exercise because most of them say it was bad, but is the only exercise when I can really feel that my chest is working because I really have a really bad time trying to make my chest work, not even with the dumbbell press I can feel it and is making me very frustrated about it (if anyone have any advice would be really appreciate) So I quit the only exercise who was working for me because it was not the best and after my workout just made my even more frustrated

[@verywell290]

I don't know why winny hate the science based fitness community, but he tells a lot of science based advices so idk whata going on moreover without fitness science we would just mindlessly moving weights 😅😅

[@MihoWT]

Hey can you make a video about rest days? I love your content bro

[@sno7599]

I really needed someone to tell me this tbh

[@aethylwulfeiii6502]

Sustainability!

[@antishmon]

can you do a video on warmup?

[@Rune-uq6oh]

Can you meal prep fried eggs for breakfast or aren't they good taste and protein wise?

[@Kvargkvarg]

I wouldnt, eggs are so fast to fry. Not to mention their taste and texture goes to garbagge when re-heating. 😅

[@Rune-uq6oh]

@@Kvargkvarg okay, thanks for the response

[@idonteven3712]

hey winny, which of your training guides are best for people with little time?

[@Bardock10235]

I KNEW IT the best exercise for enjoying leg day its bench press

[@nhatnguyen410]

Should i do many varieties of push up in my sets or just one then switch between them every weeks/month

[@SirBuffton]

I thought you were going to say sleep! Work hard, rest hard.

[@5rhg]

Could you do a video on creatinine use? (not creatine)

[@tatarowski3294]

Thank you Winny, I’ve learned a lot from your videos, and my perspective on my workouts has changed.

[@michelekurlan2580]

🤜Agreed🤛

[@PaterT1resias]

Thank you coach