20 Common Bodybuilding Myths Debunked

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20 Bodybuilding Myths Debunked
Bodybuilding Myth #1 (00:52) - You must consume a protein shake or high protein meal as quickly as possible post workout in order to take advantage of the "anabolic window".
Bodybuilding Myth #2 (01:59) - You must "eat big to get big".
Bodybuilding Myth #3 (02:45) - There are specific "muscle building foods" you must eat in order to maximize your gains.
Bodybuilding Myth #4 (03:37) - There are specific "mandatory" muscle building exercises you must perform in order to stimulate hypertrophy effectively.
Bodybuilding Myth #5 (04:40) - Cardio burns muscle.
Bodybuilding Myth #6 (05:28) - Training each muscle only once per week is not an effective way to build muscle.
Bodybuilding Myth #7 (06:28) - Fasted cardio increases fat loss in comparison to fed cardio.
Bodybuilding Myth #8 (07:27) - Delayed onset muscle soreness is a good indicator of having had a successful muscle building workout.
Bodybuilding Myth #9 (08:33) - Weight training stunts growth.
Bodybuilding Myth #10 (09:06) - Eating smaller meals more frequently throughout the day increases metabolic rate and fat loss in comparison to larger meals eaten less frequently.
Bodybuilding Myth #11 (09:44) - Eating before bed will lead to increased fat storage.
Bodybuilding Myth #12 (10:32) - Squats and deadlifts increase testosterone levels which then causes you to gain more muscle throughout your entire body as a result.
Bodybuilding Myth #13 (11:29) - Low reps should be used for increasing muscle size while high reps should be used for increasing muscle definition.
Bodybuilding Myth #14 (12:24) - BCAA's are an effective supplement for preventing muscle breakdown and increasing protein synthesis.
Bodybuilding Myth #15 (13:52) - Intermittent fasting is superior for fat loss in comparison to regular continuous calorie restriction.
Bodybuilding Myth #16 (14:52) - You need to constantly switch up your workouts in order to "shock" or "confuse" your muscles into new growth.
Bodybuilding Myth #17 (15:56) - Low carb diets are inherently superior for fat loss.
Bodybuilding Myth #18 (17:27) - You must avoid alcohol if you want to gain muscle and lose fat effectively.
Bodybuilding Myth #19 (18:47) - Performing direct ab exercises like crunches and leg raises is the key to getting a six pack.
Bodybuilding Myth #20 (19:39) - You can't gain muscle effectively on a vegan diet.

[@Sean_Nalewanyj]

Thanks for watching! Don't forget to follow on Instagram as well where I dispel plenty of other common fitness myths as well as provide consistent daily tips and updates you'll definitely find helpful: instagram.com/sean_nalewanyj

[@johnu8539]

Ashutosh Pathak go eat your tandoori chicken boi

[@ashu7pathak]

Also, one shouldn't eat after sunset according to ayurveda. So you shouldn't think bluntly like overall nutrition for day, timing matters. Do not eat late at night. Your dinner should be over by 6:30 PM according to ayurveda.

[@ashu7pathak]

@@johnu8539 I'm vegan bruh!

[@johnu8539]

Ashutosh Pathak go eat your chicken tikka masala

[@ashu7pathak]

@@johnu8539 As I said earlier, I'm vegan, bruh, and don't call me boi, I'm straight!

[@davegrigsby7807]

“Just because something isn’t optimal, doesn’t mean it isn’t effective.” Yes! Thank You!!!

[@dustencross357]

We all are after the slowest way to get where we want to be..... Said no one ever

[@kyuma401]

Read that as soon as he said it lmao

[@dustencross357]

@@GoatOfMind but it's not the fastest now is it?? Each muscle hit 1 time a week

[@DuSeun]

@@dustencross357 Problem is that this is why most people stop. "Can't train 3 times this week, might as well not train at all". And before you know it you didn't train for 2 months because the circumstances are never optimal

[@dustencross357]

@@DuSeun that's why forget optimal! Just move some weight

[@geekaleek]

Sean. You just destroyed 60% of fitness KZbin lol

[@Sean_Nalewanyj]

Well 90% of it is bullshit so I still have 30% more to go...

[@carnivorehitman]

@@Sean_Nalewanyj Haha perfect attitude! 🤣

[@fryPS]

Sean Nalewanyj The 10% is athlean x Right?

[@fryPS]

Bimarsha Guragain Interesting

[@carlisroy6666]

@@fryPS This comment didn't age well!

[@MarioTomicOfficial]

Man, this list could just go on and on until it's like a 10h video 😂 I remember when I was starting, a guy told me it's critical to separate carbs and fats into different meals and that this would speed up my fat loss. Or that you need to add at least 50 grams of dextrose to your post-workout protein shake to spike the insulin and "send" protein into the muscles lol

[@donnn-sg4mk]

Haha who told you that bullshit?????

[@Luraj7]

Na balkanu su najveci moguci idioti sto se tice fitnessa 😂 zapravo tuzno

[@donnn-sg4mk]

@@Luraj7 English?????

[@ToxicTubeAgario]

carb and fat cycling is effective because it limits the foods you eat and for example you eat crunchy foods in your first meal and fatty soft foods in your second meal

[@Fatmasters11]

Jim Stopinia said that about the dextrose.lol. whatever his name

[@xabierazpiazu2679]

This guy really doesn't get the credit he deserves! He's legit and his integrity is outstanding

[@albussd]

You are generally very eloquent in your communication but this video especially puts on valuable information in such a precise, succinct manner. One of the top fitness channels on KZbin!

[@Sean_Nalewanyj]

Thanks Shaleen!

[@TimKollat]

Myth #21: Thomas DeLaure knows what hes talking about

[@rivahkillah]

I think he knows what he's talking about. The problem is that he knows he's spreading myths and lies.

[@TimKollat]

@@rivahkillah ya, I bet you're right

[@Ryan_DeWitt]

Hey at least it looks like he works out unlike that quack Dr. Berg.

[@bevictorious7340]

mojo mojo dont say this brother

[@ClumpypooCP]

the amount of BS Thomas DeLaur spews is incredible

[@liamdancsics7997]

Your so knowledgeable. You should be at more subs than this

[@ashu7pathak]

You're 😂🤣

[@Sean_Nalewanyj]

Appreciate that man, thanks.

[@DanteColburn]

@riley jack Size and knowledge don't have a positive correlation. If you're going by that, then you should only be following Brad Dingleberry.

[@RonPontiac1]

@riley jack Does a movie director need to look like the movie star they’re directing? Nope. If you have the knowledge it doesn’t mean you need to look a certain way. Plus everyone has a different frame so your argument is stupid

[@thakraken6995]

@riley jack tell me. At exactly what point does someone go from skinny to muscular when it comes to bodybuilding?

[@crunkybrewster3416]

This guy needs to be shared and promoted by more people. With all the BS in the fitness industry, it's refreshing to find this channel. I have personally been into fitness for most of my life and so many myths through the years have been debunked. This video hit on many of them

[@DairyMoos]

Sean- thanks for making this video, I wish I would have known all this years ago. So many myths and it causes a lot of stress when you’re starting out

[@ivanorozco4274]

For sure! I was running back home from the gym to get some protein when I didn't have my shake with me lol

[@rivahkillah]

Not going to lie, I used to believe in the first myth. The thing is I still do take my post workout shake immediately afterwards, but that's because I train fasted (and I do that so I don't get the bloated feeling while working out).

[@Sean_Nalewanyj]

I think everyone believed that at some point.

[@dshaprin]

The post workout shake can feel refreshing, too

[@rasmusjensen4838]

I think anyone should listen to this, twice, before ever hitting the gym for the first time. Great stuff.

[@nasanbatjargalsaikhan1564]

feeling blessed that having reliable fitness information source . Your advice has always been helpful to me . Thanks Sean !!

[@assafnavon8]

Amazing video Shawn please do another one like this 🙏🏻 (and one that explain the whole how much sets and reps thing)

[@jameswoodall9261]

I've watched many videos from you and think all these issues have been covered. But it's always good to review good info. Thanks!

[@Thebearminimum1324]

Sean I have to say, if it was anyone else, it would have been a very boring 22 min video, but your videos go smoothly .. thanks for all the info man

[@Sean_Nalewanyj]

Thanks! Appreciate it.

[@sorenpx]

It's because he's no-bullshit. He just rolls through whatever it is he wants to say, while other guys try to be entertainers.

[@_Krasnan]

This dude actually gives the best advice, bullshit free and without complaint about uploading. Props to you Sean, you’ve done it, being very genuine in an industry that isn’t

[@taggartblake]

this is the most educational fitness video I have ever watched. Thanks for clearing these things up Sean. Keep up the fantastic work!

[@christianhd2488]

Excellent video and great info. I really like the myths you picked. Seems like your channel is also following progressive overload as well with a nice steady increase in subs and viewers :p keep up the great work!

[@EzzyR561]

Thanks Sean for taking the time for making this video. Thanks Sean and keep it up man!

[@H1tman13]

Thank you for taking the time to provide this quality video and time stamps.

[@conningdale8805]

Good video. Answered a number of questions I had wondered about - and looking these things up on the internet gives you so many different answers you end up being totally confused, Very helpful information.

[@Sean_Nalewanyj]

Glad it was helpful!

[@scottscotty36]

Thanks Sean. Appreciate the down to earth simple advice that is expressed so clearly. Well done

[@Sean_Nalewanyj]

Thanks, glad you liked it

[@allexfenty]

You always set the record straight. I will never understand why people think if you just touch one chocolate all your gains go to waste and fat builds on overnight its absurd and this nonsense needs to stop and ive been saying this for a long time. You always know your stuff!

[@unknownyoutubeuser429]

Great content! Loving the new video style with more pics and videos playing over your voiceover instead of just 99% clips of u talking on your couch

[@Sean_Nalewanyj]

Thanks. I’ll be stepping it up further in a few months and using my own footage rather than stock footage

[@DanielA-lp7sw]

Whenever I think about giving up ,, or disillusioned at my progress I come back to your vids because I forget that nothing that requires work and dedication happens over night... thx...

[@anonymousanonymous3707]

This guy has made me a believer , he actually tells the TRUTH !!! My first sub to a fitness based channel , and with actual reliable useful content hallelujah 👍

[@joshuapeeler6694]

I love this guy, keeping it real! and straight to the point greatly appreciated!

[@powerdisplayful]

Very good video. This video is a must for every gym goer. It answers so much..

[@sethhoward2060]

Really glad I stumbled on these vids. To me they are what we call in the Marines a “no bullshit assessment”. Big fan, looking forward to signing up for my fitness and eating plan and trying some of the pre workout etc

[@Aracne80]

Great content as always! You should have more subscribers. Keep up the good work!

[@scottyg5403]

Excellent video! Great info! Thanks

[@nijadi11]

Sean gives great advice. Well explained never boring.

[@nafihaze]

Thanks for the info Sean!

[@johnnyg7899]

The excessive eating for mass myth is true. I remember the Navy Seal bodybuilders who ate a ton of food because they already had a huge appetite for their size to begin with. But once my friends stopped training they accumulated lots of fat.

[@supimsatan]

One of the best Fitness/Bodybuilding video ever!

[@aliasadee]

Thank you for informing and educating

[@chrislisauckis2308]

Absolutely amazing information!

[@TobyKBTY]

Sean is the man for the NO BS content

[@TamerEldegwy]

Very informative video as usual , God bless you.

[@logwind]

This guy deserves more views. Way more. Excellent advice.

[@eddscall]

Simple and Precise, I had fallen into many of these myths and wasted a lot of time, thanks for this

[@joshuarichards8065]

I once had a PT try to teach me about "Eating within 30 minute Anabolic Window". I quickly busted the myth by stating food takes 4 - 8 hours to fully digest (as in liquify, not absorb), so the nutrients in your food are only fully available 4 hours minimum after eating.

[@garyheasley8953]

Excellent, informative video. Thank you very much. 👊

[@Sean_Nalewanyj]

Thanks!

[@marcmcphee]

Your info is on point. I just subbed. 🤘💪

[@eah040393]

Great video, especially the diet advice on choosing foods you like that allow you to hit your calorie goals. I use to think I had to choose foods that were “health” even if I didn’t like it, which led to yo yo dieting. Now I just choose the low calorie dense foods I like, making my diet more of a lifestyle. Thanks Sean! Have a like too for the algorithm.

[@NuclearSnailStudios]

great content as usual, but why go the same "distracting fancy stock footage" route like thomas de lauer? i loved how you just did straight talking tinto camera before. bring that back. otherwise another great vid

[@drabz.1]

Great info. Very useful 👍👍

[@mackieincsouthsea]

Love your vids bro. Your one on 7 ways to tell you're working out properly really got me at the right time. I've gone on a bit of a yt lifting bender and it really helped me measure it all up and realise I'm likely doing enough for me, despite all the signs I might not be. I've been lifting a while, around ten years, but semi consciously maintaining previously, now I'm moving for consistent gains and your guidance has really helped.

[@paulthorade6977]

In another video he says if you're natty and you want to look big you're going to have to carry between 14 to 16% body fat. That helped me so much because I always look in the mirror and say I need to cut cut cut. He said in the other video if you're a Natty it's one or the other, you can look big or you can look chiseled you can't have them both. Now I know a lot of people on here wouldn't like to hear that but facts are facts and it helped me tremendously!

[@mackieincsouthsea]

@@paulthorade6977 aha I watched that my man and ironically it cut me!! I've kidded myself for years I've been like 10ish when really I was prob 13-15 at my lowest. I've put on around a stone since May (up to 10, at 5ft9 - proper ecto) and probably up to around 15-20 now, so am starting to focus on lowering my fat intake to avoid later cardio and possibly calorie stagnation. Glad to see it helped you too, even as a fairly lean dude I definitely needed to hear it, and realise that frankly anywhere near 10% is probably just not a realistic or healthy ambition for me

[@jeffreytpruitt]

Your videos are spot on. Thanks

[@rksb93]

been following you for close to 6 years man great job man

[@Sean_Nalewanyj]

Thanks I appreciate the support

[@mohdammar9284]

Holy f I already knew most things. Looks like I also have gained a lot of information from sean without knowing. Thank you sean for coaching me without even telling me. Love you

[@oscarluelo501]

Thanks for the information well said .

[@frankmdzr3045]

Myth #13 got most of my attention yet the others helped as well. Thank you for giving us the right literature and information for us people that want to have a healthy and safe life without having to drink crazy ass supplements, etc.

[@Tordeques]

Literally just discovered you today. I'm already hooked, you're awesome. Hi, I'm Dave, and I'm your newest subscriber.

[@shivakrishnan9382]

Hi Sean ,what are problems caused due to not hitting protein goal per day or eating almost only half percent of the required amount every day..Does it slows down results or does it shrinks our body or not build strength...

[@TheAbhimanyubhardwaj]

8 years into fitness, these myths are still golden nuggets, great content

[@joshseaward794]

Hands down the Most Informative Video I've watched, Answered like 90% of all the shit I've been wondering about lmfao

[@thomashugus5686]

Again,one of the BEST utube fitness gurus!

[@stroman366]

I've been at this for years and have learned more in the past few months from this dude than literally anyone else in my whole weight lifting experience

[@mervannear603]

I'm learning a lot from you man. Cheers!

[@w.hummel]

Great content as always Sean. 80% of the „Fitness-Gurus“ will hate you for that 😂

[@theflyingninja1]

This video should be required viewing for everyone who goes to a gym.

[@Wolfman6743]

Your point on alcohol consumption and it's effects on not just the body, but the mind as well, definitely hits home for me. I spent the vast majority of the last 10 years drinking at least 3-4 times a week, sometimes more, and having 6 or more drinks each time. I was tired all the time, foggy brained, sore etc. Well, I'm 30 now, and I made the decision that I can't keep living like that, so, while I will still drink on occasions like work/friend/family functions, I no longer drink regularly, not even on weekends. I also now have been going to the gym regularly since the start of the new year, I eat healthier, I've started reading every night before bed, sleeping better, and I feel 1000x better already. Not to mention, in the past few months I lost 10 pounds simply from cutting out the alcohol.

[@robna1168]

myth six is correct, because most other excerises will incorporate a mix of muscles, leading to muscles being worked despite not being the primary focus, IE shoulder press working your triceps, would be a good reason why you should focus specifically isolating the tricep for a day, because over the course of a week, you will work it repeatedly while doing things like chest, and shoulders

[@littlewhitebirdie7414]

drop sets are also in my experience the only way to effectively use HIIT or LIIT but together ofc. Let's say your max total volume is only divisible by your 80% max or whatever, however many times. And let's just say you're left with a remainder that you only have it in you to reach with lower weight. This may not have a SERIOUS effect but all the little things you do for extra results certainly add up.

[@saaimbaig]

Your advice and content is very similar to Jeremy Ethier’s. Both channels have a scientific foundation hence your information and his coincide a lot. I still see, hear & know a lot of people and trainers following the myths you have debunked in the video like a tradition and they try to inculcate these fake philosophies in me too but I just nod my head and only listen to their advice after researching about it thoroughly. I personally don’t use any supplements and mainly focus on the three bullet points: 1. Training 2. Nutrition 3. Sleep and I’m able to see satisfiable progress in the gym. Thanks a lot for the transparency. ❤️✌🏻

[@crossroads1112]

Appreciate your comments on the vegan diet. One minor correction, not all plant foods are lacking in at least one essential amino acids. Soybeans and quinoa (tho that’s mostly a carb source) are two examples of complete plant proteins (tho as you said, individual foods being protein complete isn’t really important as long as you’re getting your protein from various sources)

[@Reinindiereuse]

KZbin should give out special royalties for creators adding the time-stamps in the description. You are the real mvp.

[@ockidocki]

4:30. How do I know which exercises minimize joint stress? I'd really like to protect my joints as much as possible.

[@li0lo806]

Hey Sean would you do this more video please and thank you.!

[@thomashald6750]

Great content !

[@Michael-jo9jb]

Great video! Trouble with drinking, who goes out and has 2 drinks lol

[@HeathenwoodOfficial]

I love you. Used to watch Athlean X but you make things easy to understand.

[@LetAl27]

Another great video, Sean! Just to clarify some aspects about the "myth" #15. Actually the recent studies are showing the benefits of IF and it's not just about practicality. It's not overpower but it can boost fat loss because of longer periods of low insulin levels, control of blood sugar, improvements in insulin sensitivity, autophagy, maintenance of muscle mass, regulation of hormones like leptin and so on. The problem is that a lot of people think that you can do IF and eat whatever you want without considering calories in vs calories out. Yes, do IF in a surplus and you WILL gain weight. Calories STILL MATTER and IF is not going to open the forever dirty bulking heaven's door. The point is that IF combined with a structured diet with a caloric deficit will be more effective for fat loss and muscle maintenance than just doing caloric restriction, according not just only by the recent studies, but also from the tons of people that apply IF. I'm not saying that caloric restriction alone doesn't work, but when compared with IF + caloric restriction, the last one offers more benefits in general than just sticking with eating less more frequently for example. I'm currently doing IF 20/4 protocol on a bulk (20h fasted / 4h feeding window) and the results in my body recomposition are noticeable.

[@Sean_Nalewanyj]

Can you link the research you're referring to. Last meta analysis I looked showed no difference between intermittent vs continuous calorie restriction. The second point about anecdotes though I'd only take with a grain of salt. You can find anecdotes of people swearing by every type of training system, diet and supplement out there.

[@LetAl27]

@@Sean_Nalewanyj Sure man. Here are some of the studies. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/ Alternate‐day versus daily energy restriction diets: which is more effective for weight loss? A systematic review and meta‐analysis- www.ncbi.nlm.nih.gov/pmc/articles/PMC5043510/ Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ And yes, I agree with you. People claiming that this diet, program or this supp is the holy grail of all are just plain ignorant or are trying to sell some garbage that not works. Even among IF community this still applies haha. For me, it's a great system and a thing that you can adopt for a lifestyle, but it's the only true way? Haha hell no! Keep up the good work man by bringing some light into this nasty thing that the industry fitness has become.

[@RC-ic1co]

Received a reply from the man himself, but sadly never followed up with any data 😬

[@maximiliancarey9047]

Love the content ❤

[@OGxC4x]

I'm way late to your content. But you just got a new Subscriber 👍👍

[@gaunterodimm7219]

You are my favourite fitness influencer Sean ❤️

[@zupermann123]

Great video as usual

[@daniloz5673]

Excellent video

[@gabrielzelada4707]

01:10 Consuming protein during the anabolic window. 02:05 Eat big to get big. 02:47 There are certain foods you must eat too gain muscle 03:40 There are certain exercises you must do to gain muscle 04:40 Cardio burns muscle 05:30 Training a muscle once per week isn't enough 06:30 Fasted cardio burns more fat 07:30 Muscle soreness indicates muscle growth 08:32 Injuries stunts growth 09:10 More frequent meals increases metabolism 09:45 meals consumed layer in the night will create more fat 10:30 Squats and deadlifts increases testosterone 11:30 low reps will make muscle grow high reps will define 12:25 BCAA will increase muscle growth 13:55 Intermittent fasting is better than calorie deficit for fat burning 14:54 You have to constantly change your routine in order to maximize muscle gain 16:01 Low carb diet is better for fat burning 17:27 You must avoid alcohol at all 18:50 performing abs exercises is the only thing you need to have clearly defined abs 19:45 You can't gain muscle on a vegan diet.

[@PopoOpo-ii7rv]

Legend

[@ayonbaee]

Good work

[@ianworzala6508]

Hey Sean if my boxing coach only wants me to hit my muscles weight lifting once every two weeks, am I going to lose a lot of muscle mass?

[@badertibeti1486]

You are the best advisor in the whole game

[@Sean_Nalewanyj]

Thanks man

[@migliore44]

your pissing off a lot of fitness youtubers bro, they'll be sending out hitmen for you soon.

[@christianaquino5230]

Some people just want shit that actually works 🤷

[@nabamsital7317]

I have always had carbs my whole life and always felt full. Being a northeastern Indian, most of my meal consists of rice, boiled leafy vegetable and something fried as side dish. I was wondering if I can build enough muscles to atleast do push ups without hitting my minimum requirement of protein? Protein is expensive and I am still a student so.

[@abnerbeebee]

I'm a truck driver. My day normally starts at 4:30 am. For me to work out I literally have to get up at 3:45 am and get a quick workout in before I get ready to leave for work. My average day including the drive home is 11 - 13 hours. There is no time for a pre workout meal. When I get home at night an evening workout is out of the questions because of normal home life responsibilities. Besides getting another job, any suggestions? Thanks.

[@stephenkendall839]

Great video.

[@lancer717]

This was absolutely lovely

[@MohammedIbrahim-ck4tz]

Hi Sean I completely agree with every point you have raised but I do have some doubt about the intermittent fasting bit. There's a lot of KZbin videos on this (Dr Berg for example) who claim IF reduces insulin which aids in actual stored fat loss.. what are your thoughts on this?

[@ThePainkiller9995]

Mr berg is a fraud and not an actual doctor

[@geraldbrienza4474]

I do fasted cardio mid day because it extends the fast and I feel lighter and less hungry after thus allowing me to extend the fast till evening.

[@Sean_Nalewanyj]

If you find it to be a helpful tool for blunting hunger then that's great

[@geraldbrienza4474]

Sean Nalewanyj : yes, thanks SN. Down 60 since December, BMI 23.5. My Dexa was 35% when I started, I’m guessing 17 or so now. (Will check soon) Pants went from 38-40 to 32-33. Trying to lose 10 more pounds. Resistance/cardio 4-5x a week. Hitting a wall here though. Any suggestions?

[@Marco_My_Words]

5:35 No that’s not true. There have been studies made on this misconception. It is not less effective as long as you equate for volume and sets. So if you do 12 sets once per week instead of 6 sets twice and you lifted about the same volume, it’s not gonna change a thing.

[@joeycmore]

I just found this older video, so thank you for the no b.s. approach -I'm guilty of a couple. However, with science and gym-bros, 3 years is a long time. I have to ask if you're certain the science for #3 and #17 are up to-date? I recall reading that eggs in particular, with some other choice foods can be anabolic in volume (like 30 eggs per day)? Furthermore, is it not correct that in order to begin burning stored fat, insulin levels in your body must fall below a certain level; therefore lowering carbs to generate ketogenesis can increase fat reduction at an accelerated rate comparatively? It would be great to know your take. Thanks.

[@boomplatinum3340]

would bcaas be useful if you typically run or do cardio immediately after working out? cardio like hitt on a stairmaster or running 6 to 12 miles in a single run or sprints equating to 3 to 6 miles on a track. the lifting is aimed towards strength and explosive power with minimal sets for hytropophy.

[@KazKasozi]

Fantastic video.

[@ayonbaee]

Good work bud

[@SayCheeseM3dia]

Is it better to do once a wk at high volume or multiple times at low volume

[@donnn-sg4mk]

I love this guy and 100 percent agree with everything he says. I also knew all 20 already so very happy lol the only thing I will say is that for me personally I benefited much more when I changed to mostly full body over the last 6 years then in the 10 years before that doing the bro spit. Tho I agree with Sean and I am not saying bro spit does not work cause it does. However I think Sean should had maybe gone into it a bit more and explain how it is def not the best for beginner's. Also with bro splits for a lot of people there so many wasted exercises that are just not needed. Especially for beginner's...

[@Sean_Nalewanyj]

Yeah I only had so much time to explain each one and didn't want the video to drag on for too long. I have talked about it in previous videos though.

[@JD-me3tr]

Sean my boy

[@godofm3tal1]

As a guy with slow metabolism I can tell you that increasing meal frequency and reducing volume will result in significant weight loss. It made sense to me so I tried it years ago and lost like 40 lbs in a month. One of my daily meals was a McDonald's McChicken. So it's not like I was eating lean chicken and broccoli all day long.