How HARD Should You Train? (Response To Jeff Nippard's Video)

[@Sean_Nalewanyj]

💪 Important Reminders: 1) Use coupon KZbin15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com 2) Get your free custom fitness program at www.SeanNal.com/custom 3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj

[@YousufS16]

Can you do a video on your top 5 fitness / health coaches or youtubers

[@richardtrass]

@@YousufS16 he did this recently

[@rolandlee5170]

Do you think it's okay to workout 4 days a week good train Shepherd body parts like back day chest day on day legs and ab

[@w.werion4801]

I am doing a Push/pull/legs split (6x Week). 9 Hours of sleep every day. Progressive overload every 3rd training session. So i am increasing the weight on every exercise every week (if my performance was sufficent enough with the current weight). Doing 3 Sets on every exercise with 10 reps. Starting with the heaviest set (with 1-2 RIR) and on the last set i am going to failure (as a "test" wether i am not training hard enough. Whats your opinion on that

[@rjd1974]

I got this discount!

[@sankey8888]

Now being 50, my main goal/philosophy is to do what I can and not get injured.

[@684avatar]

That should be for every age regardless.

[@marcdaniels9079]

Being 60 I concur and would ADD do what I can to work round pre - existing “injuries” including a dislocated ACJ, some tennis elbow, some cartledge damage in both knees etc. Train harder than last time is not always an option in the simplistic way Greg appears to espouse ( I love a lot of his stuff ) although clearly the principle of progressive overload is a well established scientifically proven training approach which I follow for cycle training. However I also include a lot of Base load Zone 2 work, based on science, which is definitively not Harder than last time... if you wonder whether it works look at the Strava of top Grand Tour riders in the Base Season... massive rides with A-ZERO intensity. Just saying ... 😉 PS Remember you get fitter and stronger when you are resting. Most cyclists do not do rest weeks or know how to do recovery rides. They just go balls out or as Stephi Cohen points out they are stuck in the death zone of Zone 3/4 never going hard enough or easy enough and they just plateau

[@SG-bs6dm]

I’m also 50 and I love strength training (need to try to strengthen my muscles and bones so my osteoporosis doesn’t get worse).

[@brayandiaz2238]

I'm 20 and that's me already I want longevity

[@fsrsaa]

I feel ya brother!🤣👍

[@GVS]

_"The minimum level of effort you should be training at is..."_ **Peace**

[@JoeyCentral]

Didn’t you have a quora answer using laughable logic to defend the fact that Jeff is natural? I read it and couldn’t help but wonder if you ever considered the idea that maybe anabolic enhancements were used by his mom? Also, drugs modify your genetics, so having modified genetics doesn’t contain as being natural. You sounded like you were belligerent to the one asking the question as well, almost as if you wanted Jeff to see just how good of a boy you were so he can fetch you a bone. I find it weird you are critical of one Jeff, but love the other Jeff when both are frauds...

[@theflyingninja1]

@@JoeyCentral I don't know if Jeff is natural or not but it definitely wouldn't blow my mind if I discovered he was natural.

[@mattc4266]

@@JoeyCentral Jeff nippard ?

[@JoeyCentral]

@@theflyingninja1 Look at natty or not subreddit. People there already came to the conclusion that he is not natty and that he micro pins to pump out more science based garbage.

[@JoeyCentral]

@@mattc4266 he has a answer on quora where someone asked if anybody natural can have a physique like Jeff Nippard and this guy Geoff pretty much ripped the asker a new asshole and saying that Jeff has amazing genetics Becuase his mom is tipped (disregarding the fact that his mom is also blasting steroids which is possible Becuase his mom has a rough face, no feminity, and traits of high T). The fact that this is even a question shows how gullible people in the fitness industry truly are.

[@MarioTomicOfficial]

Great breakdown! Enjoyed hearing the balanced viewpoint on your end. I've found that adding an AMRAP set to an exercise every few months can also help re-calibrate the perceived Reps in Reserve as it does get tricky to estimate sometimes. Of course, this has to be done with good technique and with all safety precautions in place.

[@maxshaikhh99]

Every few months???? I do an amrap set usually every workout towards the tail end

[@DadBodFitness]

Nice Mario that's an awesome idea. I have included those in my programming at time but never approached with that in mind. Really great trick and I will definitely be giving it a try! All the best to you

[@priscillabahaw5673]

Thanks Mario

[@mattc4266]

@@maxshaikhh99 hope you’re not using a compound movement when you do that

[@luketrench6567]

Stock crashed.. Now is the best time to invest in bitcoin and earn some extra cash. I make $2300 weekly through the help of forex genius Dr. James Hamilton

[@cedricvulliez1170]

I use to do 3x full body workout per week. But when i pushed myself, i didn't recuperate within 48h. So unconsciously, i was reducing my intensity to be ready for for my next workout. Once i passed to 2x per week with 1 rep to failure, i got a lot more result in strength, with 3 or 4 days to get back to 100%. You dont need to live at the gym to have results. But you need to get comfortable being uncomfortable

[@donnn-ow4rj]

I train full body and can manage 3 a week but I totally agree with you. how long does one of your full body generally take to complete??

[@cedricvulliez1170]

@@donnn-ow4rj I'm 34. For my legs, usually 4days. Upper body 3 days. I now do a split Monday and Tuesday, and a full body workout on friday. With legs on mondays, I am back 100% by Friday. 48h for me is definitely not enough. You just have to listen to your body.

[@joost1183]

@@cedricvulliez1170 mike israetal would tell you to decrease volume or intensity so you are fully recovered next training. Edit: IIRC

[@cedricvulliez1170]

@@joost1183 you can't really decrease volume when you do 2x 1h per week. Some people need more time to recuperate. I much prefer this way than spending more time training for the same results.

[@joost1183]

@@cedricvulliez1170 2x 1h, then I wouldnt change a thing ;)

[@nicksinger4803]

“HARDER THAN LAST TIME” insert Greg doucette voice

[@praisebetevin2082]

LOUDER THAN LAST TIME.

[@KatieparryJoseph]

PLEASE NO NOT THAT MUPPET,

[@naromngin]

@@KatieparryJoseph "everythings on steroids except for his voice".or whatever that grown ups quote was

[@guillaumefaure9832]

Honestly for me it would just feel weird to stop before getting 1-2 reps close to failure

[@Marta1Buck]

true, but for squat... I always want to quit halfway to my max rep lol. then I hear my doctor yells inside my head "HARDER"

[@guillaumefaure9832]

@@Marta1Buck haha yeah towards those last few reps you really gotta push yourself

[@Sean_Nalewanyj]

Agreed. Beyond 2 RIR I barely feel like I'm even training.

[@Repsforjesus67]

@@Sean_Nalewanyj Honestly it depends on the exercise. On a seated dumbbell shoulder press, it's not hard at all to go to RPE 7. But on a leg extension machine, things change a lot. RPE 7 can feel like HELL there. It depends a lot on the exercise.

[@Sean_Nalewanyj]

@@Repsforjesus67 Yeah that's a fair point. It does depend on the exercise. Doing 15 reps on a leg extension with 3 reps in the tank would still be extremely uncomfortable.

[@JKR1968]

Sean is, as always, the King of common sense and realism.

[@holdyourcolour1987]

"It might be a soft J". Love the Anchorman reference 🤣

[@Sean_Nalewanyj]

I realized after that a lot of people won't get the reference and will think I was being serious but oh well haha

[@holdyourcolour1987]

@@Sean_Nalewanyj 🤣🤣🤣🤣

[@noelroga4593]

@@Sean_Nalewanyj lol. I thought u were being serious 🤣

[@SantiYounger]

that reference made my day 😂 people that havn't seen anchorman must have been lost there

[@sxhrgvs]

I listened to Jeff’s podcast which included all of these interviews in full. It was quite complicated, and some parts seemed contradictory, so this summary is actually very helpful. I’ve listened to a lot of Sean’s content recently and, along with a couple of others, I think it’s among the best, most balanced and most useable advise out there. Thanks Sean.

[@RexGalilae]

I think hit the nail on the one objective truth behind his video. "Complicated" depends on how much volume of info a person is ready to take in but you're right, his video was contradictory. Just too much noise on a subject as scientifically controversial as fitness. Dr Meathead#1 tells you to go easy so you don't go sore. Dr Powerlifter tells you to stop being a punani and man up. Keep lifting those weights instead of half ahhing, blah blah It's unfortunately an unorganized info dump, which leaves people more confused than informed

[@harrisonheppelmann7938]

I’ve been looking for this video. You and Jeff are my two favorite fitness content creators. I love the combination of true science backed by studies and bottom line, straightforward advice. Both of your advice has been immensely helpful for me as a beginner lifter

[@MrYoyocap]

Too be fair, Jeff is the CEO of making things more complicated than they need to be, but to me that is what makes much of his stuff so interesting. I get that it's not for everyone. He and Greg have quite a different type of audience. But I think Sean's answer here is both simple and nuanced enough to work from!

[@Wxterslide]

He backs everything with science, he makes it make sense, not complicate it

[@mo0ndawg]

Imo, Jeff's videos looks complicated only because he's throwing the scientific evidence behind all his recommendations and not just condensing the gist down for a general audience. Understanding the concepts as deep as explained in his videos has actually been a motivating factor for me to push myself at the gym

[@deedsofdecapitation7477]

Yeah I'm not exactly sure where you get the fact that his videos are more complicated than they need to be. If anything it's the opposite, and he simplifies questions that you might have had many different opinions on.

[@MrYoyocap]

@@deedsofdecapitation7477 I've never said it's a fact, it's just my opinion. The reason I pointed out the different audiences is because Jeff's vids are going to be hard to understand for new lifters, Greg's are going to be redundant for experienced lifters. I can use fat burning as an example: The only thing you really need to know is calories in and calories out, but that does not mean that there aren't many ways to improve upon that and optimize. It's nitpicky in a sense, but as I said I like his videos a lot.

[@deedsofdecapitation7477]

@@MrYoyocap Oh ok, fair enough.

[@joshblunt7165]

“Just grit your teeth and lift” 😂 Love it! Good content 💪

[@iansamuelson3666]

Sean, I can't thank you enough for your influence. I found your content 5 years ago (in my mid 30s). I wish I'd had better resources when I started my training, but now both my son's are starting to train and I feel like I have good information to pass along to them.

[@dreaminglifepodcast]

Love all of your videos, seriously, never disliked anything you’ve ever put out. I also play guitar so I enjoyed your guitar playing analogy. At the tender age of 47 I just enjoy both lifting, training, sport specificity, and guitar playing. This was a very welcome video to watch while eating a huge dinner on the night after Halloween.

[@Sean_Nalewanyj]

Thanks man!

[@suspectdominick9326]

You are cool 🗿

[@GameSTARDX]

I'm so glad you so what you do. I've been trying to get my head around this fitness and muscle building thing since I changed my lifestyle and lost 120 pounds. Everyone seems to either be full of shit or have an agenda or refuses to give anything without money. You've helped me more than anyone else on the internet ever came close to.

[@ericleyton4153]

As always, thank you Sean. You've made me feel so much better about my guitar playing and my training.

[@alphamale3141]

Bench presses without a spotter always forces me to complete the set with at least one RIR😀

[@alltimehiphop5318]

Doing bps without spotters is dumb as fuck

[@alphamale3141]

@@alltimehiphop5318 I disagree. If you’re not doing a one rep max or taking a set to failure, you don’t need a spotter. Guys do it all the time at the gym.

[@NBDYSPCL]

If you have to bench without a spotter, but still want to go to failure, why not do a dumbbell bench instead? Or weighted dips?

[@alphamale3141]

@@NBDYSPCL That’s possible. I may try that.

[@crazydiamond9135]

Doing bench press without a spotter isn’t a good idea if you’re lifting to failure . I learned that the hard way last week lol . The whole gym was staring .Too embarrassing

[@caffeinefix2751]

The “face” at end of set and anxiety you should feel before the exercise are so relatable and important!

[@FitLabb]

This was a great video providing intelligent insight into this topic. Totally agree that the training high volume too frequently is counter productive, and also that the goal for beginners should be working on getting used to using proper form and using progressive overload to make progress. Most people definitely don't work out hard enough to progress past the beginner stage because they don't know or understand the basic principles of how to keep making progress. To your last point, I think that following a periodized program is the best way to continue making safe and effective progress once someone is beyond the beginner "newbie" easy gains, making sure you reach within 1-2 reps of your failure rep during your working sets. Really solid advice Sean, this was a valuable video that can benefit most people trying to understand the best and safest ways to continue making positive progress in their workouts. 💪

[@jonnybowdenfitness9558]

Really liked this one. Echoed my thoughts exactly, especially how "harder than last time" works when referring to progressive overload rather than effort

[@samirshinde5529]

U always keep it simple man!! Just focus on basics and u ll get most of the results..U talk about how to make fitness sustainable and that's the most imp thing which most of the people don't understand..No need to overcomplicate things.. Such an underrated channel!! I ll keep supporting u bro Love u bro❤️❤️

[@samirshinde5529]

Thnx for the ❤️ man!!😍😍

[@buira9482]

How do people even measure 5 reps in reserve? No beginner ever would be able to know that.

[@jakubb3368]

They don't need to. They only need to increase weight or reps over time and they'll get there eventually.

[@christiantraulsen8181]

@@jakubb3368 Just seems like an inefficient use of the time in the gym imo

[@kimjongun2536]

@@jakubb3368 you plateau on linear progression fast because its so close to failure

[@jakubb3368]

@@christiantraulsen8181 How so? They benefit from much higher RIR and we yet don't know which is optimal for untrained people. They can probably have 10 reps in reserve and still make a decent gains. If they add 1 rep every week they hit 2-3 RIR pretty quickly.

[@kimjongun2536]

Essentially if you know your one rep max, for a set of 8 with a rpe of 6 workout your 10 rep max and do 8 reps

[@rdance3]

I'm 55 and have been lifting since 1975. Theoretically, I'm at a point were I should be getting weaker by the year. I mostly do Bro Spits and pyramid upward with my first big lift, say....bench. I bench without a spotter on a 3D smith style machine, doing pin presses. I work up to a weight that I can't even do once but I give it 2-3 good tries. I, immediately remove enough weight to allow about 4 reps. Now I start my pyramid downward, removing weight as necessary, to perform 5-8 (gun-to-the-head) reps. That's how I know I'm working hard enough. I retired for health reasons at 53. 6 month's later I quit the gym due to extreme fatigue. I just got home from the gym after a 3.5 hour session (No cardio). I'll return to the gym later today for about 600 calories worth of cardio and might throw some weight just for the hell of it. Retirement is good.

[@cinereus22]

It's great how you simplified the recommendation of the experts in Jeff's vid and expounded on how we should interpret "harder than last time." It's nice that you gave us an ideal sweet spot to work with so that we can adjust depending on how much volume or our frequency for a muscle group. Thank you

[@JoeyCentral]

Problem is Jeff had no real “experts.” How is Stephie Cohen a expert? Jeff pulled a low IQ move on us once again

[@undeniablySomeGuy]

nice name

[@KineticSymphony]

The more I listen to the science, the more convinced I am that AMRAP dropsets are actually one of the most efficient ways to build muscle. Of course, not every single session because it will accumulate fatigue, but they're a great addition, maybe even staple.

[@Sean_Nalewanyj]

Yep rest pause/drop sets/cluster sets/myo reps are all excellent tools for efficiently accumulating volume if you know how to use them.

[@LBJedi]

This video made me subscribe to your channel. I like Jeff’s content a lot. I’m a big science nerd, so I enjoy getting into the weeds with his content because I find the research interesting. I’ve watched quite a few of your videos, and really found them valuable. I thought this was a very practice, measured, and frankly mature response to another creator. Excellent work; you officially have a fan here👍

[@stevencaldwell838]

Chest or back… 1 light set, 1 medium then 1 set to muscular failure. Next, 1 set to failure then drop set back to failure. Next, 1 set to failure in to a super set to failure… 1 set barbell curls to failure, drop set back to failure. back/chest, biceps done! 72+ hours of recovery, repeat! Same with legs, shoulders and triceps ( day 2 ). Less than 3 hours a week in gym. At 53 years old I have achieved great results with this HIT routine.

[@moustachio334]

I love your critiques Sean. I’m feeling inspired to become a personal trainer or nutritionist because of your videos.

[@Marta1Buck]

16:09 I'll come here again just to listen to this time stamp XD

[@LynchDaddy78]

I'm 63yo training with my 21yo son. I HAVE to be very careful at my age. In the last 2 years I've turned back the clock 10 years, losing fat, building muscle and feeling much stronger and healthier than I did 2 years ago. Listen to your body. I always say take "baby steps", leaps in weight training hurt. Anyway, stay strong & healthy and keep pumping! Cheers 🥃

[@Real_Raz]

Quality content just what you expect from Sean!

[@jesusarreola3169]

these vids have been an eye opener for me. at the time of writing this ive been working out for about 4 years and so id say im at least an intermediate lifter and felt like ive been stuck at a plateu for a long time. i watched the "are you training hard enough video" and i hit most of the points but just hearing it out loud has given me the motivation to push even harder. i might very well already be near my maximum potential for my small size and thats why progress has slowed so much but i cant let that stop me. i have to push through. unless theres sharp pain,i physically can no longer continue, or my form goes to shit you can bet ill still be pushing. love all the pointers, it gives me motivation and reassurance to continue what im doing and to refine it down to an art.

[@benjalbert4101]

Ever since March of this year I've become increasingly more interested in the science and mechanics behind optimal nutrition and training techniques. I've been thinking of possibly switching my major to accommodate those interests, but that's just a thought for now. Question --- what is your experience with studying these topics? Did you get a degree in this sort of field, or did you not attend college to fully focus on your business?

[@Sean_Nalewanyj]

I don't have a formal degree. I was a university student but dropped out to pursue online fitness. I've been training seriously for 20 years now and my knowledge just comes from my own independent research/experience/coaching.

[@benjalbert4101]

@@Sean_Nalewanyj Good for you, that's awesome! Thanks for the reply,

[@treznorNSFW]

Greg is my favorite lesbian

[@user-fr5sx4yp3f]

Bruh🗿

[@LEGENDARY_XXd]

Chill bruh💀

[@jonathanmounce6008]

Loving all the ways he's explained how you shouldn't train to failure (Carried out on a stretcher, losing control of bowels, falling on floor and vomiting), all lovely visuals!

[@Punster101]

Damn, just got this in my recommended as I completely destroyed myself with assisted pull-ups. Thank you, Sean, for making this gem of a video

[@mikeysaint4368]

I push myself to failure and near failure, but I do it on a session-to-session basis. It's why I only count as a guide, not to set myself goals which might be fine one day and potentially injure me on another. It's about working hard but also being sensible. Setting a new "record" for myself only to be laid up in bed for the next two weeks is clearly counterproductive.

[@joseleiva6184]

I'm 21, doing 5 days a week with 3 different group of muscles (2 muscles per day), repeating 2 days of the same exercises with muscle failure and progressive overload. So far I feel I've done some gains but it's a matter of time to get better.

[@dirtyburgervan]

Awesome content as ever Sean, I did watch Jeff's video and had to keep pausing it to try and process everything! Thanks for keeping it simple

[@sirhc4986]

I don't think any of the experts in Jeff's video over-complicated anything. Jeff was just getting their opinions on the question. 1-2 RIR or failure on every set for me and I'm a novice. I've always been aggressive in things I'm passionate about though. Great video Sean.

[@frozenmint5455]

You summed everything up really well for us, thanks Sean.

[@illsed]

my coach advised once u feel cant progress much ... then back to basic ....

[@tc104x]

Im 58 and have been lifing for 42 years, over time you figgure out what works and "work" is always key with good effort. I've kept injuries very low and still have good knees and shoulders. 440 DLift and 315 front squats and still gaining strength after two sever motorcycle accidents. Yea, I don't leave much in the tank and train to make the gains I want and train around small injuries. It all works as long as your consistent, period. Good video as usual Sean!

[@madmick9205]

Keeping journal really helps a lot.

[@barretti3]

Knocked it out the park once again, but in a concise informative way. No 45 min podcast needed 👏

[@danstafford5977]

Most people do everything on autopilot... and in bodybuilding you should never go through the motions... it takes mental focus to work the muscles... most people got it backwards they're working the weights... and the muscles are just going along for the ride!

[@nickvoelker7180]

I have a rare disease which severely compromises my ability to respond to stress, my body doesn't produce the stress response hormones. Managing the overall intensity of my program is extremely difficult. If it's not intense enough, there will be now progress. But, if I overshoot I end up sick, and that disrupts my progression too. I'm on a conjugated program right now, and the addition of dedicated maximal strength training requires some adjustments. I'm on an 8 day training week in response. I had to add in a rest day following my strength workouts before I move into the hypertrophy training for the week. It's annoying, but the only reasonable solution if I want to train at the appropriate level of intensity to progress towards my goals. I also paired in lower volume hypertrophy training techniques to reduce the overall stress of the program. Then I designed to program to progress on intensity too, going from RPE 7-8 in week 1 to ending at RPE 10 in the final 4 weeks. I'm on week 8 tomorrow, and this has been one of the more effective conjugated programs I've used. The third rest day is what has made the difference. Train only as hard as your ability to recover.

[@BigTex2]

Never skipping ads to support my boy💪🏽

[@Moose92411]

Does it make a difference if you let the ads play??

[@WiseFoolTrades]

@@Moose92411 apparently the creator gets more money

[@Moose92411]

@@WiseFoolTrades damn, I wish I'd known that!! I've been shafting the people I'm trying to support!

[@WiseFoolTrades]

@@Moose92411 hahaha better late than never my dude

[@Croissantrophy.meme.channel]

@@WiseFoolTrades another youtube explained that it doesn't make any difference

[@gregbullington891]

With so much misinformation and opinions and just straight up commercials out there; it's nice to get the straight science from you, and you keep it simple and informative. Thanks for no b.s. Sean

[@ebroberg07]

2:08 I like the silent angry yelling of Greg

[@terrytaz8914]

I'm sure there is a different approach dependent on age. I'm 61, at it a year again,and I notice many differences compared to when I was 20 and 30. We have to alter to our own unique self's. Training too hard for me may and has caused setbacks. So, constantly modifying and paying attention to pain level is key! Seeing slow and steady gains. Might take a few years. That's ok

[@mikepawlikguitar]

Something I think I can add is that progressive overload can be induced in 3 ways. Increasing intensity, increasing volume, or decreasing RIR. So if you are repping at 4 RIR, you can induce hypertrophy by going to 2 etc.

[@fw1663]

But only to a certain point. If you have to do 40 reps to get to failure, you have to higher your weight. And volume is one of the easiest way to higher stimulus. Because you can’t do more than going to failure in a range of 3-30 reps. So intensity and load (weight) are the foundation and volume is what makes use of it. 1 set of failure within the 3-30 rep range won‘t do much. 10 sets, with decreasing RIR and the last two to failure will do a lot.

[@thomasjackson9431]

Im glad your channel had been growing ...you not only give great information... But you also help shift people into a healthier mental space for there fitness goals and expectations💯💯💯.... Your channel is a BLESSING💯💯💯💯

[@RamenReignss]

I don’t agree with Jeff on everything but his programs are amazing

[@RexGalilae]

3:14 Man this just cracked me up so hard my sore abs hate me :') Walking into a gym knowing full well you're going to get yourself clapped and carried out in a stretcher is a mood

[@jonassalem9675]

video starts at 15:02

[@maidenforever8]

Great that you talk about this! Keep up the good work Sean!

[@thelazerproject]

I always train to failure, I don’t know how to train if I dont fail the last rep

[@marvinpierre2082]

Man everything u said @ 16:05 was all that was needed to be said!

[@coolbreeze0369]

8:31 I agree. For me personally with guitar and fitness, even though I’m not doing it to become one of the greats, I try to practice and train like I want to be. Like people saying “I don’t wanna get too big.” You’ll never get to big on accident. You’ll get where you want by training like you want to be that big. Same with guitar. I probably won’t be a guitar hero in my future but I might as well practice like I want to be

[@thehermit2923]

As a guitar player just getting into fitness I liked that comparison made sense

[@DadBodFitness]

Well said Sean! Thank you for bringing some balanced opinion into this! I so appreciate it. Seriously. I agree with you about Greg Doucette. I know that yes, technically he is right....do more than last time/train harder than last time. But you are right! It's too vague for some people, the ones who take their training seriously and want to maximize their potential with the optimal training methods. For the general population trying to get healthier that is probably sufficient advice, but there is a subset of people (and I would argue is the target audience Jeff Nippard is trying to reach) are people who want the SCIENCE and techniques behind training even BETTER. Therefore they would need something more specific. Thanks for your input and I have to say, of Jeff's video, and all of the response videos yours truly has the most value. Thanks!

[@EdepsizProfiterol]

I always go to failure at the last set for each muscle group. I' ve never been overtrained since I started using creatine. Before creatine I needed to take a break for a week sometimes. I spend 2 hours each day and 4 days each week in gym and i started lifting 1,5 years ago.

[@Marta1Buck]

Greg oversimplified things, I love him so much lol.

[@marvoshita]

Now being 66, I’m trying to get as huge as possible. Being very careful to not injure myself especially since I’m a sole caregiver and train by myself with no one around if I need help. During my lifelong dirt bike racing career I’ve torn my Achilles’ tendon, ACL/MCL/meniscus, and labrum (SLAP lesion) and broken my wrist and neck. Doing a lot of extra warm up sets has prevented injury and worked away a lot of tendinitis and kinks and soreness that I’ve developed over many years of abuse. I started training to prepare for resumption of my riding when I’m no longer needed as a caregiver. I’m more muscular now after 5 1/2 months than I have ever been. I’m currently on a cutting diet. 1500 calorie limit. Thankfully I’m only at 126# (started at 130#) so I won’t have to do it for too long. I’m lifting six days a week and enjoying the suffering.

[@HerculesFit]

18:51 Sean's response could've been the whole video. How do you know if you're training hard enough? Are you getting stronger. It's that simple

[@amandahaynes9205]

Greg whatever his last name is...his point is more philosophical...it can apply to your mind set...as you said...it can't be in terms of weights each week...you'd max out pretty soon and then what??? ....so that advice is more for your mind set...as in push yourself harder as you progress. I totally love that you had Jeff Nippard info here..he had a lot of other opinions which were very helpful and insightful!

[@9um9um9um]

Perfect timing for this - I went to hard and injured myself - stained lower back muscle that practically paralyzed me for a week.

[@moonchild2213]

Greg kills me! Reminds me of Gilbert Gottfried but jacked.

[@edwardboot3431]

I've been an athlete on-and-off for 22 years, through martial arts (former state and national champion in my teens) and lots of weight training. Key term; "on-and-off". While I don't feel like a hold a candle to Sean's knowledge of fitness, one thing I would share with the world from my knowledge is the importance of CONSISTENCY. One thing that has absolutely killed my fitness goals was being consistent, and that ties in with me having trained way too freaking hard in the past. At 32 years old now, having gotten out of shape, gained weight, lost muscle mass, I decided enough was enough. I've restarted my fitness journey from the absolute ground-up, now about six weeks in and feeling great. This all ties in with the training HARD subject of this video. In my martial arts journeys, it was beat heavily into my brain since the age of 10 that every workout I did, I had to give 110% percent. I come from an old-school, military like Japanese style. If you gave anything less, you weren't good enough, and you were a failure. You were training to be a warrior, and you'd be punished physically (getting your ass kicked sparring, black and blue legs and arms from drills, or doing countless push ups) or told to leave basically. I carried that very unhealthy mentality into my weight training, and soon to all my fitness goals. And it ultimately led to disaster. The truth is, I got burned out with martial arts numerous times over my life, and soon, to my weight lifting. I'd train so incredibly hard, that it would make consistency impossible to achieve. I'd get tired of busting my ass so hard. And then I'd get into this vicious cycle. I wouldn't be able to lift as big as before, and feel like a failure and that I'm not giving it my all, and then I would stop lifting even more. Eventually I would lose all interest in fitness for some time. With my fitness goals now, I'm no longer focused on giving 110%, or even 100%. My focus now, I just want to look good and feel good, and have a well-balanced life with everything I enjoy doing. Some days, I feel it, and I really kick ass at workouts. Other days, I don't feel it, and I will drop to lighter weights, and not kill myself, or even just take a rest day. And you know what? That's OK! Because I am finding myself consistently coming back to my workouts now. Ultimately, fitness should be fun, and as long as you show up, you are not a quitter. I'm fascinated by fitness, gains, muscle growth, these deep discussions and topics about it all again. And when it's fun and interesting, I train hard, and enjoy what I am doing. If you're training so hard as that you are starting to become miserable, you feel like crap, and you are skipping your next planned workouts, you're going at it too hard. I just can't stress how important consistency is again. Train hard enough as for you to enjoy your fitness journey and to see progress, while not so hard as you are going to burn yourself out. Be realistic about your goals and how training fits into the rest of your life, including relationships, and career.

[@userAdam1]

You took Gregs simple answer, and complicated it well done

[@johnlopez9014]

What I do on my experience, I have seen results: I do have a fixed set, ex:4 set. But I don’t really have a fixed rep. I’ll start counting my reps but once I reached 8, I’ll stop counting n just keep going n listen to my body

[@susannevanberkum5724]

Interesting, how do you know you can increase the weight?

[@johnlopez9014]

@@susannevanberkum5724 I’m in the process of finding that out. I have been doing this way because of my limited weights I have n the gyms were closed. For the past month I started hitting the gym, so I myself is curious on that same question n I’m experimenting at this point

[@hewer1953]

1-2 RIR is my goal each workout on my upper body. My leg is compromised by injury. @70 I am not going to get much better . But I’m looking to be the best I can be today

[@alexworm1707]

I've came to a point in life in which the effort to look/get better was not worth it anymore i used to work myself off just not to regress. In the end of the day, train as hard as you can while still being enjoyable. The gains will come with time. 12 years training by the way, stopped 3 whole years due to covid and now im back in the game, 1 month straight and I'm passionate again about my training.

[@ronr5991]

Fantastic video. Thank you.

[@TheEvillBliZz]

What seems to work for me is: -Pick a weight i can do between 7-12 reps x 4 consistently , close or to failure. -Do it until i go past 13-15 reps on any set till failure , pump the weight up when i hit it. -Have a few 5x5s in my PPL (bench + press for push , cleans + rows for pull , squats + deadlifts for legs) routine to buils up strength and explosiveness along hyperthrophy , to increase my overall tonage / workout at a faster rate. -Its easier to progress in an up to date gym , but if the jump in weight is to big , id rather do 5x4 sets with a harder weight , rather than 15+×4 with a comfortable weight , as it will level up in the next 2-3 workouts to a comfortable 7-8×4.

[@kenoath7545]

Sean, your videos are top tier. Just honest good advice. Thank you for the videos

[@oldnikonian343]

After doing light cardio until beads of sweat form I do one light warm up set for each exercise on a body part, then one medium set on that body part, followed by one heavy working set which comes close enough to failure, i.e. with 1 ~ 2 reps in reserve, but occasionally I go to complete concentric AND eccentric failure with a trusted spotter to get me over sticking points. One thing that I will add is that I train each set very slowly and with perfect form in order to achieve a decent amount of 'time under tension' (TUT) because that aids muscle hypertrophy which is turn leads to gains in lean muscle mass. I try to make each working set last around 50 - 60 seconds. I don't really need anyone to tell me whether or not I'm doing it the right way because the gains I've been making and are still making (at 63 years old with zero TRT) speak for themselves and I'm happy with the results, i.e. if it ain't broke, I don't try to fix it. As for volume, doing only one medium set and one working set per exercise means that I can afford to hit each body part in more different ways, i.e. do more different exercises. So I get my volume that way.

[@jakemaxwell2800]

Reps in reserve sounds good but in the real world we gonna leave 3 or 4 instead of 1 or 2

[@Sean_Nalewanyj]

Why?

[@JoeMama-sd2kl]

Depends on your experience. The more experience you have on training and knowing your body, the more accurate you can calculate your RIR

[@Cuzjudd]

4 in reserve, lol

[@jakemaxwell2800]

Because it's a guess and it will fluctuate depending on how you feel and your experience. 1 rep in reserve might work but when we are talking 2,3 and 4 you are really crossing your fingers for muscle gains

[@charlesrodriguez7984]

I haven’t even been lifting long and I know when I can do more.

[@arisnikou04]

I think that Sean and Jeff Nippard are the two most informed and best creators on the platform

[@lionelinx7]

Love your vids, nice to see how much youve blown up, you deserve it bro

[@priscillabahaw5673]

Harder than last time : decoded. Here is what learnt from you overtime: 5-7 reps 1-2 RIR Double progression ( reps and weight) Thanks Seon.

[@Lonso__4]

Y 5-7 reps ?

[@MajikBox9800]

there's a better version dynamic double progression.

[@MajikBox9800]

@@Lonso__4 mostly for compound lifts, optimal rep range to build strength and size

[@priscillabahaw5673]

@@MajikBox9800 give me an example of this please

[@MajikBox9800]

@@priscillabahaw5673 Sean just recently upload a video about that

[@jaimejordan2013]

I go to failure on any possible lift. Only ones I don’t go to failure on are like bench press and squats and deadlifts etc.

[@MrRenato777]

Love your content. Spot on. Dorian Yates in there as well. Great stuff 👍👍

[@nilo7727]

Great video great content once again from Sean!!!👌👍👏💪😎

[@Chernostenmark]

Hahaha..."To the point where you need to be carried out of the gym on a stretcher"...thanks for the laugh Sean!

[@kedhard7135]

Underrated Channel 💪🏼

[@mayankjain8769]

On some sets, you aren't thinking why are you even doing this to yourself - you aren't training hard enough😂😂😂😂😂😂😂

[@graememak8530]

Hi Sean, great video. Does your 1-2 RIR guideline for the majority of sets hold equally for major compound movements like squats and deadlifts as for smaller isolation movements like a biceps curl? I find regularly going to a true 1-2 RIR on all sets of major compounds very fatiguing (as I'm sure most people would) and takes a toll on me over subsequent days and weeks (as Mike Israetel talks about in Jeff's video). Should this be managed through suitable per workout volume? Or something else from your experience?

[@bg147]

It is hard to say what failure is. For me, it is more mental and I always feel I could do more. The only time I an aware of true failure is when I start to feel like something is going to give out. Today, doing split legged squats/lunges with one foot on a bench, I got to a point where I felt my hamstring was about to snap.

[@MrPtrlix]

I've been training harder each workout, and now I'm at RPE235.

[@bradholtpt]

quality content! I've played around with different techniques over the years too. Certainly many ways to apply progressive overload. For me personally my favourite approach is the lower volume method with one top set and one back off set for compounds and going to failure.. its fun!

[@zor0671]

13:04 "stop training like a little pansy" couldn't have shown a better exercise to represent that statement🤣

[@thohangst]

Kickbacks are fine.

[@MajikBox9800]

exactly like what you've been preaching 1-2 rep short of muscular failure, just different terminology. But for me, it's very difficult to gauge true 2 RIR but I can gauge true 1 RIR so most of my sets are around 0-1 RIR.

[@GVS]

Basically, just gauge the process by the results, rather the results by the process like most of these guys were trying to do.

[@Sean_Nalewanyj]

That's a good way of putting it

[@robmen1402]

I can answer this, and it's completely against what people have been saying, LESS FREQUENCY if you are a natural and more intensity with less not more volume. If you train whole body or body parts split always wait at least 3 to 4 days before going again, especially if older than your late 20s. I followed the advice that has been popularized these last 10 years of more frequency and leave reps in the tank yada yada and I can remember so many injuries in my joints and just overall feeling over trained. Yes, I did deloads. When I changed to less sets, less volume, less frequency and MORE intensity all the way to failure and sometimes positive failure I started getting stronger in every exercise, feeling fully recovered by the time I went back to hit them again, no elbow or joint injuries or pain and I do a deload just to do it but feel like I don't have to. This whole tons of volume and doing 20 to 25 sets per week per body part is just insane and completely not needed, especially as a natural. It's just too much. 8 sets per body part per week is all you need if you're doing high intensity and I'm talking real high intensity, 4 to 5 second eccentrics in every rep, "perfect form" nothing sloppy and going to failure or even positive failure with assisted eccentrics. Balls to the wall. Ignore all this "But this study says that people that trained RPE vs people that did to failure there was no difference. All those studies are usually very short and are NOT super controlled, you don't know what they're eating, you have to rely on the subjects telling you the truth. Just try and and see what I mean. You don't lose anything but a few months and at most you if it doesn't work and you don't get any gains (You absolutely will) you will at the very least maintain and won't lose any strength or muscle mass because of it. You have to remember that most of the people mentioned and a lot of influencers and coaches out there that are popular are chemically enhanced. Those drugs help them recover way way way faster than a natty, lol. This is a fact and not a question. So you can do way way more frequency like that. The most important part of building strenght and muscle is REST, you will not build strength and muscle if you're not resting enough and you have to take this into consideration even more if you are completely natural. Jeff Nippard I have no problems with him, I actually like the guy, but I have one issue with him, he's always trying these new methods and stuff like that and giving his opinion on it based on his experience, but he's been lifting for over 10 years, everyone has a genetic potential. He is NOT going to be packing on that much more muscle at all, it would be miniscule. So don't take too much stock in someones opinion on a particular training method if they're already at their genetic peak or super close to it.

[@deathstarresident]

I was really disciplined and strict about my routine and diet until I started dating my now fiancé. She just can’t handle the diet part and when we started living together I did let go of my strict dietary habits. Now I’m stuck because I can’t seem to go back to my original diet. Especially when she cooks up way more delicious stuff on the daily. We both still go to gym and train as hard if not harder than I used to before we started dating. Have any of you faced similar situation, how did you get out of it, would like some feedback here

[@jusplayin3815]

Love the cut-away of a guy being loaded into the ambulance on a stretcher

[@youcrazypersonyou]

15:59 is the absolute best advice for any beginner. Stop overthinking and get your ass in the gym