2 MISTAKES Lifters Make - What to do to get better results

2 overlooked things that I wish I knew when I first started training in a gym. These things would have saved me a LOT of time and energy.
Like this video? Help support my channel by watching the video all the way through, leaving a Like and a comment. Even if it’s just a simple “Thank you for making this video!” - it goes a very long way to helping this little channel growing and reaching more people. It'll also help Uncle Eugene get closer to one of those fancy KZbin Plaques. Which is kinda cool.
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[@JP-uq9xt]

Teo, you as a person make me smile

[@coacheugeneteo]

Thank you! ☺️☺️ I'm glad to hear it

[@guus6780]

I always was heavily dependent on barbell work. Because of Covid i learned that other movements are better for muscle building for my body structure. I actually made a lot of gainz during Covid. Thanks Eugene!

[@coacheugeneteo]

Glad to hear it!

[@dubon6372]

In 22 years of lifting (I'm 38) I can attest that every single injury I've had in the past, from a complete pectoral tear that needed surgery, to shoulder and elbow pain that kept me from training for months came from a barbell exercise. I've been training dumbbells for the last 5 years, and I am in better shape than before, using less weight . Time under tension, and muscle isolation did the trick, only dumbbells can achieve that. I wish I had known this 20 years ago. I do cables as a last exercise just to take the muscle to failure , but nothing shapes each body part as much as dumbbells. I only use the barbell for squats.

[@whatdahhell3926]

Just brilliant. This guy is the physical manifestation of what made/makes me love lifting.

[@coacheugeneteo]

Thank you!

[@BrandonSimmons-do6jq]

Soooo true....as a 51 year old fit lifter, I am finding alot of machines that I've never, ever looked at b4, and have found a great new way to enjoy lifting, which, isn't that why we lift anyway? Yes, it's because we love it. Keep it up!

[@fionaameneyro2274]

I LOVE your advice! 1) what I wish i had known earlier - how heavy the weight you lift doesn’t matter nearly as much as form and executing the entire expansion/contraction properly. 2) I LOVE what you say about barbells. Forever I have been saying how much I hate static machines and straight barbells because it feels shit on my joints, and I much prefer cable machines and dumbbells for the range of motion and flexibility the provide. But at the same time I love them because they FORCE me to pay attention to HOW I am performing the exercise.

[@coacheugeneteo]

Love it!!

[@SineQNon]

Agreed. I've found that strict barbell work can actually generate an imbalance early on that will get progressively harder to correct as time moves on. As one side is naturally stronger due to muscular asymmetry, you'll often find yourself compensating for the other weaker side. This can be quickly remedied with kettle bells and dumbbells which allow for free range as the Coach said. Heck even the uni-lateral machines, keep you locked into a certain range, but at least they're controlled and the machine always aids in the movement which in turn is easier on the joints. I learned the hard way and will literally perform most of my squatting on machines (hack squats are my jam) or with dumbbells, keeping the barbell mainly for occasionally dead-lifting and lunging. Great stuff!! One of the most sensible coaches I've come across on the inter-webs.

[@coacheugeneteo]

Absolutely! I've found that to be the case as well

[@mulddyret]

I wish I knew that every small detail didn't matter that much - we were a bunch of guys who discussed every small detail as if it was the root to all our gains. As a beginner I would like to have known that just doing work and doing simple work with progression would be enough to get me where I at the time would like to go :)

[@coacheugeneteo]

Good one!

[@jaylogic]

What I love about ET most is the 'avant garde-ness' of his work. Great modern argumentative discussions, ultra hi-def videography plus nifty workout tweaks without having to go beyond quackers. ET's a benchmark for new coaches out there and not merely some social media personality. Great job on the Ganbaru mate!

[@scottsforza]

Excellent advice. A barbell 'victim' myself, at the age of 73 I have switched to elastics and callisthenics due to the lockdown and, wow, do they work!

[@ultrafloss492]

Thanks ET! My tips: - don't be afraid to build the ability to do more cardio and or a little more volume regarding reps - don't be afraid to accept a slower rate of progress as proper readjustment will pay dividends in the long term - using imagination before, during and after training and feel everything in the mind first before physically doing anything.

[@Daviswilder1]

I couldn't agree more with your first point. I'm almost exclusively cable and dumbbell at this point. I'm not sure if it's either the emotional connection to the bar or the fact that people get so excited to meet some arbitrary strength standard. Steve Austin said it best. "The guy at Walmart doesn't know or care how much I squat". In reference to backing off attempting a 500lb squat and just being happy with 225. Cheers man, love your videos and your information!

[@fifis101]

Simple, straight forward and well said. People like barbells because you can move more weight, which is fine if you're a power lifter but for body building it's about building the most amount of muscle. When it comes to diet, don't take it too seriously. Eat healthy, get the calories in from a range of natural foods and enjoy a "cheat" over the weekend.

[@coacheugeneteo]

Absolutely!

[@ShirazSidMovies]

For me, the importance of rest between sets and training days. I was brought up with the mentality that "rest is for the weak" actually caused more harm than good in the long run!! Great video bro....and stuff!! 💪🏽🙌🏽🦘🔥

[@bigmangus7]

I really love the polished approached to your speaking and body language , you really should consider doing a talk at a TEDx or the like.

[@coacheugeneteo]

Thank you

[@ItsRaitisLV]

Thank you for this, barbells have always given me some kind of discomfort, apart from squats and deadlifts

[@coacheugeneteo]

🙏

[@katrinalj]

This was so chill to watch. Haha. Great video. Great content. Great teacher. 🦘

[@coacheugeneteo]

Thank you lovedotkayellejay

[@MrodTech97]

Great video! Just wish you would have gone more in depth about which exercises are actually most effective with barbells and which are better off performed with another alternative. For example, I've found that barbell bench press is easier on my joints than dumbbells because less stabilisation is needed. Another one would be the squat. What else would you recommend performing it with if not a barbell? I hope this doesn't come off as me criticising, I'm genuinely asking as a somewhat beginner.

[@coacheugeneteo]

Great question mate. Check out my last upload on elbow pain for some more ideas on upper body exercises with barbells. The list I could give would be exhaustive, and still incomplete. Instead of telling you exactly what to do, it's better that you have a clearer understanding on WHY they're good options. You'll learn that in the video on elbow pain!

[@erinbewsher8016]

I wish I knew no one at the gym cares what you’re doing, they’re thinking about their own workout and could care less about anyone else!

[@ntartaris]

Unless she has a great arse! That can be pretty distracting at times. Just makes sure you don't stare.....that's just creepy.

[@vincentlamberty4276]

I’d love to see a video of you explaining your life up to now and how you got to being the type of coach you are!

[@ianchambers37]

Totally agree with the number 2 in terms of food, calories etc. Definitely was one if my biggest challenges and in ways it still is but improving as i go.

[@janelleyu9442]

Hi Teo, I recently started to listen to you more frequently and I am so appreciative of your content!! Thank you 🙏🏽

[@coacheugeneteo]

Thank you! Glad to have you along

[@thesilent1975]

The one thing I wish I knew was where you lived 10 years ago....It would have saved me a lot of crap info I read in magazines...

[@coacheugeneteo]

Hahahahaha 🤘🤘

[@geoffreychapman9210]

Spot on: before the wide availability of good online info, we were limited to hearsay (or magazines) for training tips. Hence, my biggest mistake as an early lifter was following simple bro splits and, in conjunction, performing exercises that damage joints because, as a youngster, you don't feel it and so carry on.

[@nathanburgess9945]

You deserve way more than 40K subscribers!

[@coacheugeneteo]

Thanks bro!

[@andrewoskanian9198]

Great video Eugene. Could you explain how do you work with macronutrient and calorie goals? Maybe this can be a topic of a different video if you choose it to be. The amount of information that can be found online on this subject can be overwhelming, leaving you confused, as you mentioned.

[@coacheugeneteo]

I sure can in the future. I do have a full nutrition series available on my app:website too

[@andrejk3258]

could not agree more with point 2. counting calories and macros and especially getting enough protein (if you want to lose weight as well as build muscle). For me another think I wish I knew is about junk sets. Not so much because they were destroying my gains or wasting my time (you still burn calories). The problem was I'd tire myself out so much that I'd only hit the gym 3-4 times a week. I used to do 16 exercises for 2 muscle groups a week with a 4 day bro split (chest and abs; back and shoulders, legs; arms). Now I limit myself to 10 sets per muscle group per workout (for 30 sets total) and try to get in 2 (Push; Pull; Legs) workouts per muscle group in a week.

[@TheAruc]

Thank you uncle Eugene From Russia with love

[@coacheugeneteo]

Thank you!

[@danzimage1095]

Great vid as always coach. The barbell point was spot on from my own experiences. The BIGGEST thing I wish I knew when I started was proper bar path. The amount of stress I put on my shoulders from not tucking my elbows properly when pressing ended up severely hurting my progress. Once I learned the mechanics of my anatomy better my gains have been much better.

[@coacheugeneteo]

Thank you. That's a big one!

[@g.g.2359]

Honest and on point as all i see from Teo! Well you might just created the possibility of a whole new series called ( Substitutes) where u show most of the things you recommend to be replaced with better one for the joints and or even better muscle response! Upper / lower series or per muscle :p

[@coacheugeneteo]

Great idea 👌

[@febue7929]

I dont understand how more ppl doent wqtch this channel. Its gooood

[@jacksonfurley5726]

Great video mate! love the genuine/science proven content like this! (Definality deserve more recognition) things i wish i knew when i started: 1)just basic nutrition such as calories Macro/Micronutrients(surplus and deficit for weight/muscle gain and loss) 2)kind of like 1 but Macronutrients for recovery and just the best choice of food to be putting in my body (fell into flexible dieting abit hard until i learnt this point)

[@coacheugeneteo]

Thank you very much! Great points

[@markjohnston5054]

Incredible information I wish I had known earlier but so glad I know now! Most genuine informative person in the industry no doubt!

[@hafizbilalahmed21]

Most sincere piece of advice. I'm really confused about how to find exact maintenance calories. Most online calculators suck at this, as they just provide fixed calories for people while exactly including your age, body fat, days you workout, how active you are outside the gym etc. Is there any proper method to find this? Kindly address this in one of your upcoming videos. Your videos mean a lot to me, so I'll be waiting...

[@Rt-kh4kl]

😂 just rush to youtube after watching the ig story 😂

[@coacheugeneteo]

HAhahha you're the best

[@renedanos8877]

The first thing I wish i knew when I first started was no body else opinion matters. The second is I am only competing against who i was at my last workout

[@TheDesertStormGuy]

The only person pumping real GOOD CONTENT

[@DJamz-xp7dc]

Most underrated KZbinr coach love your træning philosophy 💪😁

[@coacheugeneteo]

Thank you

[@abelhernandez3814]

I wish I knew I didn’t have to lift super heavy for muscle growth. You really opened my mind on Ganbaru.

[@coacheugeneteo]

Yes! Same here

[@jakeportolese4031]

Amazing Eugene! Appreciate the advice so much!

[@coacheugeneteo]

Thank you!

[@sowonmin6064]

Uncle Eugene deserves a fancy KZbin Plaque!

[@coacheugeneteo]

Haha thank you for saying so

[@shubhamnahata4453]

This video is revolutionary 🔥. Ps- the intro is so badass♥️

[@coacheugeneteo]

Thank you!

[@MrPoLoMusicas]

Excellent video , especially with the barbells where there used to be a trend that due to its hormone "boosting" properties heavy barbel work was staple even for bodybuilding , something that obviously is so wrong and ofc the strict chicken rice diets where eventually u cant even look at it let alone eat it again 😂

[@huyaha]

always so well spoken! youre a top bloke mate

[@myodesign]

Great video. Very informative. Well spoken.

[@aninditachatterjee5799]

Powerhouse of knowledge, but you look so different but better now.

[@coacheugeneteo]

Thank you p

[@bigpicturegains]

I wish I knew it was better to take more rest days than to go train 6 days a week. I get much better results with less pain now that I’m not afraid to take rest days!

[@Getwelllivehealthy]

I wished when I started training I had more knowledge about the body and how to recover optimally also the nutrition part would have been very helpful. I am thankful I found your website and learning all those now and experience the results. I know I said that before but why not saying it again. :-) Thank you for all the hard work and the knowledge you share for us. 💪🏻

[@TheCeiteach]

If it's a Eugene Teo or John Meadows Vid, you bet it's getting a like before i even watch it

[@boxerfencer]

Eugene, I entirely agree on the diet topic, but whole heartedly disagree with your stance on barbells. Barbells may limit the ROM but they don't fix it. Most people who injure their shoulders with barbell pressing for example, do so because they don't have the mechanics of the movement down, which are essentially the same with dumbbells. In fact, you could argue dumbbells are more dangerous due to the increased ROM they allow. In one case such as barbell biceps curls with a straight bar, avoiding injury is simply a matter of using a cambered bar to avoid the carrying angle issue. I'm not sure if it solves the issue biomechanically, but I've personally avoided pain by using a wider than shoulders grip and avoiding full extension, which has never felt good on any biceps curl anyway, and the carry angle doesn't affect presses or rows of any sort, that I can imagine, off the top of my head. The other exercise that come to mind that causes pain, is the low bar back squat to the shoulder and elbows. I have that and related to a shoulder issue. The solution is to use a speciality bar, if you want to still use a bar, but it's still a bar and so avoiding bars isn't a blanket solution. The behind the neck press can be an issue for those that lack flexibility and or lack the shoulder morphology to allow such movement safely, as well as lacking rhomboid and trap strength to maintain retraction, I suspect as per my own experimentation, and something which never has been mentioned on popular media, afaik. Limiting the ROM to the ear level is only part of avoiding injury, and has nothing to do with using a barbell, as dumbbells would allow even more ROM.

[@coacheugeneteo]

The carrying angle plays out on ALL fixed bar movements, your elbows still go through flexion/extension on pulls and presses. It's to a lesser degree, but it all accumulates. And it still doesn't negate the fact that there are easy substitutions that don't have the same issue. I do agree with your opinion on the instability though, which is where cables or machines are better options for beginners. It simply boils down to picking the right tool for the job at the right time woth the right person, which is where people make mistakes in my opinion. But thank you for sharing your thoughts so pragmatically!

[@boxerfencer]

@@coacheugeneteo As for the carry angle, my understanding is it doesn't negatively play out unless the forearm is suppinated. Considering rows are usually done with pronated grip, as are presses, i dont see how the carry arm would negatively impact said exercises. A case could be made for the Yates (suppinated) barbell row, but that's a one off. yes, ultimately I agree, it's about choosing the correct implement for the job.

[@wsalas13]

Great point...I believe every guy you cited...Arnold, RC, DY...have all had some type of joint surgery...or serious back injury

[@spenceplayscod2684]

Blessed to have seen this vid early on in my training career🥵🦘

[@coacheugeneteo]

🙌🏻🙌🏻🦘

[@MichelleFouche1]

Thanks Eugene!

[@lascam38]

Informative as always coach Eugene. Thank you for always producing quality content. I learn something from every video.

[@kristianris976]

DELOAD, focus on being mobile, and listen to your body when its giving you warning signs

[@frederikhansen7774]

barbell can be squeezed differently than dumbell. immovible object vs movable. bb bench inwards squeeze vs db bench. everything has its place. but agree too on ur points

[@kingcobra7700]

PLEASE MAKE A VIDEO ON ANTERIOR SHOULDER PAIN

[@leksovv]

Amazing content,dude!

[@Croissantrophy.meme.channel]

Barbells are life. Barbells are love.

[@razzaqi9912]

Really deserving of alot more subcribers. Keep up the amazing work

[@joeemersed]

My life is not complete without you Teo my friend

[@sarahhseif]

Love your content! I learn something new every time. Thank you 🙏🏻

[@coacheugeneteo]

Glad to hear it ☺️

[@PerryBattles]

Great video! Thanks. This is telling it how it is. I think that in many cases, efficiency may not be what one is looking for, just depending on a variety of factors... I think when raw stimulus is called for, they pretty much can't be beaten, haha. However, there are definitely a lot of options to be explored. Edit: Easiest one I can think of is if one wants to get better at the barbell lifts despite being a bodybuilder :).

[@nicholasemmanuel674]

Explanation was on point, great video

[@kbflorida888]

You’re more than a trainer, you’re a teacher!

[@coacheugeneteo]

Thank you! 🙏

[@nathandoyle7222]

Awesome content as always mate 🤘🏻

[@coacheugeneteo]

Thank you

[@asgarabbas5948]

I wish I could tell myself that work on your posture and cardio a lot more than weights and watch your diet more carefully. Had I thought about these things more carefully before, I would have saved me an entire year of training and prevented easily avoidable injuries.

[@thabisodube]

That's it's I'm subscribing the guy managed to bring finance and nutrition into one as a numbers lover this was brilliant :) thanks man :)

[@zhengpaul1456]

Keep up the good work brother!

[@coacheugeneteo]

Thank you!

[@lucasquivers9266]

Very helpful and honest. New fan and subscriber, thank you!

[@coacheugeneteo]

Welcome! Thank you

[@robertweber8936]

Man I love your channel thanks.

[@bojabang2188]

in defense of barbells, they are very easy to progressively overload by 5 lbs at a time and better for the 6-1 rep range

[@DuDe-ju6ky]

Man i wish i could just wake up tomorrow and youd take me through one of your gym sessions while explaining me what to do and why

[@JohnnyGTar]

I started training in track and field. 100m dash. I was 12 years old. I really wish my coach was spending more time on warm ups and cool downs. Eugene, can you expand on nutrition on another video please?

[@coacheugeneteo]

Certainly!!

[@robertpoche1585]

400 dollar t-shirt! You’re killing me.

[@jessijacobs8]

How are you so perfect 🙌🤘🙌 I've learnt so much from all your videos!! Thank you 🙏😘

[@interdimensionalsteve8172]

2:45 Tool shirt - mucho respect for that alone (yeah yeah, the content is awesome too, but TOOL!). Good stuff :)

[@deliap.8456]

I would add shoulder safety 😕 So important in nearly every excersise.

[@coacheugeneteo]

Yes!

[@MonotoniTV]

First weeks using free weights I injured my shoulder and had problems for a couple of months which threw me off My cousin actually still has shoulder problems

[@josesoto3594]

Holy fuck you looked shredded as hell on those old vids

[@coacheugeneteo]

A lifetime ago

[@delbz405]

I’ve always used both but barbell is necessary for powerlifting and oly lifts so that’s one reason for barbell in my programming

[@coacheugeneteo]

Yes absolutely if it's for your sport, you need to use it!

[@joyflint3096]

I wish I had known that kangaroo sausages and lettuce were not needed for a prep! Also, I can't use a barbell easily so have loved Dumbbells.

[@stu3775]

Makes sense.

[@jonnyboz]

Loved this! Thank you Eugene!

[@jeromemcintyre6120]

I get the analogy you used but not 100% sure I got the message correctly. Prior to ever getting back into lifting weights, I focused on changing my diet. First cutting out sugars, then adding a lot more fruits and veggies. Once I prepared to build up muscle and get in solid shape, the concept I saw out there was more about Eat, Eat, Eat. That the secret was to continuously ensure I was getting protein along with the other necessities. Anyway, since I've only been at it for 2 weeks now, my biggest concern is that if I don't do this right. That the eating will outdo the burning of calories. I admit I'm naive about the whole measuring calories thing.

[@fernandoz2023]

I've been moving from barbell training to unilateral machines and now to bands. So this video actually gave me some kind of a weird happy feeling as I discovered that I just saved my own health by dumping barbell workouts a long time ago. So, thanks for that, Eugene. If you could, please shed some light on muscle imbalances in future videos. Some, if not most, people have uneven development of quads, chest, etc, with one side larger and stronger than the other. Is it natural and unavoidable? Or should we just let it be? I started to use unilateral machines years ago because I wanted to solve this problem. But, maybe you got better ideas?

[@fitnesscoachvo]

Great video, Coach!

[@coacheugeneteo]

Thank you!

[@thedon9670]

Well said mate. Especially the segment on meal plans! :)

[@Xman-lx7sp]

Yeah this is good info.. Definitely gta switch it up different variables in the strength curve & many tools 2 build.. Can u make a video on training frequency & overloading.. Thanks!

[@dzudemlow]

Eating properly actually is so easy. Find healthy, mostly unprocessed foods you like. Buy them. Put em in your tracking app in the evening for the next day or in the morning after. Play with amounts and other combinations of food until you got your desired calories and macros. Becomes a routine quickly and you do not have to eat the same shit everyday. Do IIFYM (if it fits your macros/calories) when you want a little snack. Got all your protein and carbs while fat is moderate and you got calories left? Then go for that snack! Don't restrict yourself too much. I'm still dieting but I did it this way and went from 28% bf to 17% right now. Still got 2% to go but I will make it without feeling like shit. Oh and the most important thing: Listen to your body, do not starve yourself. You wanna keep or even build muscle after all, can't do that if you're not eating enough!

[@lauramckinney8351]

I can hardly keep up with all of your content! I just started watching here, and also with the Ganbaru app. Brain ‘sploding....

[@fknmonkey5467]

For the smaller frame boys, dont let ur lack of natural strength deter you from going to the gym. Just because your foundation is behind, doesnt mean that gym isnt for you. Another one, dont be so paranoid if you have that type of personality. Just do your research and stick with good form. Youll be fine, no need to hold back too much. I wasted a year because of these two reasons

[@kanyewestfmypp2967]

1. Stabilizer muscles in my opinion aren't a thing, it's just a skill. 2. Optimal training is extremely annoying it changes all the time, just do the exercises that work for you and you enjoy them.

[@zeroberus0185]

What's up Eugenius? I would love to see a video about abs and triceps(since you said and well, some of the most basic exercises aren't the best), for abs i try to lay on the floor and elevate my legs up and down, but my lets get tired first then my abs 😂, btw thanks for all your dedication, i appreciate it with a like XD.

[@leouisegrech722]

Wise advice!

[@coacheugeneteo]

Thank you

[@ragedmachine]

Tool shirt = extra reps. Subscribed :)

[@coacheugeneteo]

🙌🏻🙌🏻🙌🏻

[@seungjinkim8860]

You rock Eugene

[@ronin_9]

What's up uncle Eugene!! You are awesome

[@-Zer0Dark-]

If I could, I'd go back and tell myself "Muscle-building is flexing a muscle, but with resistance." Sounds obvious, but I wasted so many years believing that if the weight was simply moving, I was doing something effective. Not always true. The weight moves, of course, but there needs to be a solid mind/muscle connection that flexes every last fiber of that muscle against the resistance. That's what stimulates hypertrophy. Simply "picking a thing up and putting it down" isn't gonna cut it.

[@froschfrosch3265]

I wished I trained more to machines. I was a very unsporty guy and began with squats and deadlifts without any mobility or core strength. Due to that and the fact that I lifted too hard I got a disk injury from which I suffer for 16 months now, cause I didn't take a long enaugh break. My injury got finally to the point to hurt my spine bones. Now iam unable to train for a veeery long time.

[@hetisjoelb]

I wish I trained everything from the start. I always skipped out on abs, shoulders, hamstrings. 2 years in in training everything but these muscles are lacking a lot now

[@Luka-cu8ep]

9:12 someone has been watching Jocko!