Where Are You on the Genetic Scale? (probably not where you think...)

[@robh9581]

“The more consistent you are, the fewer people you’re competing against” is very good life in general advice, not just lifting/fitness advice. 10:30

[@paulelverstone8677]

Exactly this. Go the extra mile - it's never crowded...

[@thecrimsoncardinal]

1 day off = 2 days back

[@TheBrick534]

The older I get, the more I realize this to be true with just about anything. Play the long game, stay consistent, maintain unmitigated daily discipline and work hard.

[@valarmorghulis1204]

Discipline, the the rarest skillset in the world. I think, when we talk about the genetics, we should start with this attribute.

[@dord4453]

Humans *are* persistent hunters so this definitely makes sense lol

[@gregdoucette]

People with amazing physiques in general overestimate their effort and dedication and underplay their genetics. People with shitty genetics tent over play the fact that it’s genetics and under play the hard work

[@AlexanderRodriguez-lm1qw]

Agreed. A lot of people worrying about their genetic potential should really take a look at whether they’re following a proper program, training with intensity, proper nutrition and doing all of this stuff consistently for at least 5 years before they even begin to think about their genetics.

[@noblenormie1179]

If someone isnt workikg had enough they cant come to the conclusion their genetics are at fault...

[@Mike52937mentzer]

@@Goofygoober-xw2im sorry bro but being 240lb and claiming to be "close to having abs" is an indication of lying. You are either lying about almost abs or you have formed the false illusion that you do have abs

[@taylorhillard4868]

And then you have people who watch Greg Doucette videos who can't grow at all because they think they're fat at 13% bodyfat because they "can't see their abs"....but hey, more spews for more views, right?

[@dazrod]

You know your doing well if coach Greg comments on your video. Buy the cookbook 😉🤗

[@gregdoucette]

30 pounds of muscle in five years just to correct the information that would be qualified is very good or elite level genetics as in amazing genetics. In the course of a lifetime as per Jeff nippard’s video the average person can expect to gain 20 to 40 pounds of muscle and so if you gain 30 pounds of muscle in only five years you most certainly should expect to gain at least 40+ pounds of muscle throughout your life. Unless you start training at 15 years of age or are you start off as being someone who’s anorexic dating 30 pounds of muscle in five years is extra ordinary it’s amazing

[@TheRealHerbaSchmurba]

Gregoryyyyy

[@floriL3636]

Reaction Video incoming...

[@Tsteezzz]

Coach Greg commenting harder than last time

[@sirgallabad]

Puberty with newbie gains is a magnificent thing. Put on 30 pounds in 2 years from age 14-16, need to fix my diet as I've plateaued on my weight gain, but I've still been making progress with strength and I'm significantly leaner at the same weight from a few months ago.

[@benrowlands7876]

Love seeing Greg in the joey d comment section 😍

[@nelsonhoffman5922]

Joe gradually morphing from the chad of the fitness industry to the dad of the fitness. Offering us sound advice and guidance that could save us years of frustration in every new upload. A metamorphosis I am thoroughly enjoying, btw.

[@gl7257]

It's a shame that Joe doesn't know how to bulk. I wish Joe would show us how to do a true bulk. Joe knows how to lose fat but he's still scared to gain some fat in a bulk. Also Joe is ruining testosterone levels by promoting being shredded.

[@gl7257]

But Joe does make interesting and entertaining videos with dry humor

[@ryanchristophergavan80]

Dunno - I miss the days of vibes and pancakes with the DelBros

[@nelsonhoffman5922]

lol im fairly certain you will only ruin test levels by being lean if you have to get there by drastic calorie reduction and insufficient nutrients/dietary fat. I have been shredded for over 20 years straight and at thirty five years old still have healthy test levels. It's stupid myth in the industry that to get shredded means dropping test because most diet models are absoilute shit tbh @@gl7257

[@JoeDelaneyy]

@@gl7257 I think I know how to bulk. I just don't want to.

[@addawg2306]

“The more consistent you are, the less people you are competing with” that stuck with me man! Love your videos!

[@blakslee720]

It took me a long time to accept that my “dream physique” was either, never gonna happen, or going to take an extremely long time. I’m 5’7” and for most of my 20’s, I was 220-240 pounds. Obese, not muscle. With diet an exercise, the lowest I got was 160, and even then, I had man boobs and couldn’t see my abs. During Covid, I crept up to 180, not in a good way, and re dedicated myself to training. Right now I’m 195, still around 30% fat, but I can do 8 pull ups, sumo DL 315lbs for 2-5 reps and bench 190 for 5. My resting HR dips into the 30s and my cholesterol is fantastic. As you probably guessed, at 30% fat, I’m nowhere near a beach bod. But I’m strong, healthy and comfortable in my own skin. Lately my goal has had nothing to do with physique. Just strength and longevity. I never want to be too tired to fix the house or play with my future kids or please my future wife.

[@gustopher6500]

Why would you accept being obese? You need to step it up man.

[@Arcessitor]

@uropodI mean, that's average in modern times. The average 30 year old does not have a wife or husband. It's sad but brutal would be something else.

[@SoulDelSol]

​@uropodI don't think it's brutal or sad. I'm 40 and have had no shortage of women over past 25 years. I prefer to be single. Honestly I have been unable to just pick one. Honestly most people I've seen marry are ones who dont have it like that. They finally find a slug who will tolerate them and put a ring on. But that's ok, I'm not judging. Neither should you. Ps - I've seen so many people my age go through divorce, custody battles, division of assets, coparenting with an ex, domestic violence, and on and on. You must be young if you think marriage is that great thing. You're basically stuck with someone else's problems forever if you so chose. My take

[@carlosgalaviz349]

@uropodit’s over for powershitters

[@pandaslayerxx102]

@@SoulDelSolcope

[@AlexanderRodriguez-lm1qw]

Most of us prolly don’t need to be worrying about genetics too much. Put in a decade of consistent intense lifting on a proper program with a solid diet and we will prolly have a physique we can be proud of.

[@CouscousEnjoyer]

Exactly

[@paulmarshall9189]

People who are highly suited to a particular sport generally start well ahead of where people who are poorly suited to that sport finish. That's how it works with bodies, brains, and pretty much everything else.

[@samuelmunoz2233]

I started working out when I was 13, 5’5”, and 120ish pounds. Now I’m almost 22 and weigh around 160, 5’5” still lmao and at around a BMI of 10% or so. This video has helped me so much because I was definitely stuck in my own head for a long time thinking I wasn’t good enough compared to everyone. God bless man

[@maliquesmith2311]

Amen God bless you

[@thesquad2253]

wait till u hit 30 dude thats when guys start getting chisled and veins pop out, i used to be kinda flabby but now im cut like a diamond 💎 lol

[@zbjzjdjdydhdhdhhs8855]

@@thesquad2253also when bone density peaks

[@freinsteinplitko1910]

You didn’t grew since 13 damn

[@tommy90210_]

@@freinsteinplitko1910no need to mention it again

[@nimamaleki1595]

You've turned into an elite educator. Precise, on point, and entertaining. Joey Delany is my hero🎉

[@paulelverstone8677]

Always solid, no-nonsense advice. Probably one of only three yt trainers I follow now...

[@fredborge1]

I've gained about 20lbs in my first year (~51kg-60.5kg), started out totally fresh, no experience or wisdom. I try to go to the gym every other day, and i read and watch a lot of content on fitness. Really enjoying the hobby!

[@marianpe5773]

But 9 kg of muscles or muscles and fat?

[@fredborge1]

Mostly muscle, i really struggle to gain anything at all.

[@anilquitter9304]

@@fredborge1 how old are you?

[@justend9760]

Was the same for me when I started at 15 and lifted for the first year, although my training was shit back then diet pretty mid and some ass sleep.. 😂😂 so I think I can gain way more, but I always gain what seems to be PURE muscle like I never go above 10-14% ish bodyfat

[@alexds6781]

I was getting disappointed on my physique as a huge hard gainer, but you gave my back again some hope. Gracias!❤

[@docloco86]

I'm not genetically gifted, but I take pride in being a natural athlete. At nearly 38 years old, I'm proud of the relentless effort I've put into my training. I dedicated myself to intense workouts from ages 20 to 30, which sculpted the foundation I've maintained today despite dealing with more frequent rest days and injuries.

[@cooldudecs]

thats what i did...

[@josh1581]

I’m in the .1%. Bottom .1% 😂. It’s pretty wild down here. Takes forever to add strength or bulk. Shout out to my fellow no gainers!

[@Anton43218]

What is the cause for this?

[@patcikjasdad2712]

@@Anton43218mommy and daddy

[@HassenLimbada]

Probably not. You're just not eating sleeping and training hard enough

[@jeanvictorhajjar]

Derek being part of the mob absolutely killed me 😂😂 that was top tier meme

[@TheHumbernator]

Can spot those death star delts anywhere

[@mirzas668]

Congrats on the baby Joe!!🥳❤️

[@dannywatts6614]

Joey D and Great British Bake Off are the only things I watch religiously

[@davidnelsonjr.4135]

I have been a runner for the past few years. I am 17 and have been skinny most of my life. I am 5'10 and have been lifting on and off since January ( about 7-8 months) . Pretty inconsistent though. (Due to lack of motivation at the start, and having to skip so it would not effect running workouts, also I was out of town like all summer). I started in maybe the high 130s ( according to some journal entry of mine) , and now I am sometimes in the low 160s. It is very weird though because I do not feel like I put on much weight. I am still pretty insecure about my size. I always feel like the small one, but I am hoping to put on a lot more muscle, and hopefully grow another inch or two. I do not know exactly why I am writing this, maybe because I am feeling very stressed right now about lots of things. But I hope my genetics are good enough to be able to be a very serious and natural lifter one day and it is good to know so many others are on similar journey to mine.

[@magicagrnub620]

I was on & off lifting for three months & reached a 225 bench at 150 , 17 years old.

[@Yildirim.Bayezid]

I you really want something you're gonna reach it, just don't lose hope

[@pharaohsmagician8329]

Mate you'll do amazing. I wish I started at your age so badly. I kept giving up. I'm 27 now and new to the gym. As long as you keep doing what you're doing and exercise every single week you'll be alot better than your competition and most importantly, better than last week. For the stress thing, I have found that journaling helps greatly. Even typing comments like that is journaling, do it on the notes app in your phone, pretend no one will ever read it so you can be honest 100%!, And avoid being all poetic when you journal.

[@IntrospectiveMinds]

You still going through puberty bro. Don’t make any crazy judgements about yourself and your genetics during this time.

[@davidnelsonjr.4135]

@@IntrospectiveMinds Yeah I am so insecure right now its crazy lol

[@saint1436]

Ive put on about 33 pounds or 15kg of muscle in 9 months, for reference im 6'4 260 pounds now at 20%bodyfat, when I started I was 255 pounds at 32% bodyfat. My bench went from 165 pounds to 297, my squat went from 245 to 485, and my deadlift went from 250 to 507 pounds. As of now my biceps unpumped are 18.5 inches they were 15, my forearms are 14 inches they were 13, my quads are 29.5 inches they were 26. Ive trained 6 days a week without ever skipping a session since 1st of February this year after being inactive and sedentary for the last 12 years.

[@CouscousEnjoyer]

Goddamn, don't waste your potential man

[@284mbp]

a friend in high school got us both into weight training. he started 6 months before me and then invited me along. in a few weeks i was benching more than he was. Funny thing was that I didn't even notice, we used the same bench and alternated and I just started taking off some weight for his set like it was totally normal since I knew how much he was doing, he was the one who pointed it out that it's unfair that he was working out for much longer than I had been and I was already seeing more gains. So yes genetics plays a role, but also so does psychology, some people just aren't going to notice for various reasons and therefore they will/won't get discouraged.

[@wol2231]

Your lifts are also dependent on your body weight. People who weigh more, generally speaking, can lift more.

[@duc2133]

Benching more js a lot more complicated than rate of muscle growth. Bench is my weakest but I also have really long arms. My buddy can rep much more weight. While being much smaller and weaker. But for shoulder press I have massive shoulders and can 2x his max. Not just limb length but it also depends on how wide your shoulders are etc, like literally how your frame and structure is put together. It’s physics and biomechanics.

[@robbolfc10]

Seen your Brazilian jiu-jitsu vid. Would love to see more of that

[@KOOLEE88]

This was such a great entry into the understanding of lifting and thinking about it healthily

[@nmanisbig]

Nothing to be gained from thinking about genetics, all we can do is train harder than last time and do it for a long time

[@sankalpverma618]

Joe Delaney is my hero indeed.

[@tehphoebus]

1. Great video and great advice. Thank you. 2. Dr. Casey Butt is not "some dude", and he always made it clear that it is the theoretical maximum if everything is perfect. A VERY simplified explanation of it is, the amount of skeletal muscle humans can naturally hold are highly correlated to skeletal frame size and mass. Ankle and wrist circumference along with height are proxies for that. The last contributing factor is the amount of body fat, the more body fat you have (within reason) impacts the maximum amount of skeletal muscle tissue one can hold on to.

[@youareaspook5897]

do you know if its the smallest or largest measurement? I have strangely shaped wrists and ankles, I have a large bone protrusion in relation to the smallest point on my wrist or ankle, I have always been very lean but have recently started bulking and seen good progress (1.2kg in 2 weeks in a mild calorie surplus, still lean)

[@shyft09]

Just keep turning up, excellent advice that newbies forget sometimes

[@pn4639]

Been a fan of the channel for many yrs and found the other channel and it's very nostalgic... Congrats man and if the Bambino is here then congrats man and if not still congrats.... #appreciationvibes.... Thank you sir and yea everyones hero. Have a good day ✌️

[@flockinggoose1181]

I’m lucky I got my dads genetics for muscle building. Went from 165 to 195 at 5’11”my freshman year of college, first year I actually lifted hard and ate like crazy after I stopped comp swimming.

[@JustaBelievernamedJohn]

I gained since last February about 21 lbs, I didn’t get fat, I got just big. My back and shoulders are much larger than last year and my biceps size have also increased tremendously.

[@J-A-A-K]

Nice video, Joe. Just a comment: I personally started my strength training journey overweight. Not a lot of studies or advice from experts focus on this population.

[@JoeDelaneyy]

Yep, I was talking about people who start out on the skinny side, without much muscle or fat (like I did), but understand that totally leaves out a large portion of people. Once you throw fat loss in there alongside muscle gain, I think there would just be too many different factors to contend with and you wouldn't be able to even give rough timescales etc.

[@J-A-A-K]

@@JoeDelaneyy Yeah, it's a much harder topic to cover comprehensively and succinctly. Thanks for the videos bro

[@reesefleece]

Bro exactly. Gaining 20-40 pounds after being skinny during your gym journey is totally different than having to be in a caloric deficit for years while lifting due to all the fat you need to get off. Totally throws off muscle building timeframes and progress and the variance can be so high.

[@sirelegant2002]

Thanks Joe Enjoy the content I like your diagrams and simple explanations

[@OneDreams54]

I've long been interested about the "genetic scale" in bodybuilding/sports, mainly because I have "Extreme Values" examples in my family. Cousin N°1 likes to do some sport and bodybuilding in order to improve his health, but he is suffering from autoimmune diseases making it harder for him to build muscle and/or exert efforts for extended periods of time. Cousin N°2 had an extremely good physique a few years ago, he was competing in a "full-body" sport and among the best in the country, before he had an injury and his coach disappeared within the same year, which made him drop out. 2 years ago, one of his previous team-mates and another guy he was on the same level with, both got a podium in tokyo olympics (in different categories). Now I've noticed that cousin N°1 has some kind of inferiority complex when he talks about sports with cousin N°2.

[@williamwallace5205]

The internet, and my mental health, needed this video 😅😅 great work Joey Dee 🤟🏼

[@ThatBoi1995]

Very helpful! I’m at the end of year 8 of consistent lifting. My training is the best it’s ever been and I’ve been able to effectively bulk and cut. Hit all my PL goals but it’s been hard realizing there’s not that much left. Just gotta do it cuz I love it but there aren’t 10 lbs to gain in a year anymore

[@cristiancontreras1111]

you are an inspiration mate

[@PaulRutherford]

Hi Guys I'm a 5ft 5 53 year old NATTY Powerlifter. Training since I was 17yrs old. I weighed 80lbs when I started training in 1985 age 15. I now weigh around 147lbs at 5ft 5in. I have never had the genetics for bodybuilding but managed to 'wander in' to Natty Powerlifting! My Best lifts are 462lbs- 320lbs -485lbs single ply @148lbs I know these aren't very impressive numbers , but I enjoy competing with myself. The more time passes the more I realise thatnatty training is NOT an exact science! There are so many ascending and descending factors that Influence my performance.. I can only tell you what is currently working for me. As recovery and inflammation are always an issue for me, I do the following ...... Sunday - Deadlift (rep range 1-5) ...ONLY bi Weekly! Alternating with a light varied Back & bicep workout in the weeks in between. Tuesday - Heavy Bench press (rep range 1-5) Thursday- Heavyish' squats (rep range 1-5) & Light Bench press 3 sets 10 reps...VERY LIGHT ! 30- 40 kg (just to keep the bench groove greased) The only thing that really changes is that if I get any grief from squats , I will dial it back for a week and of super light (EG: 20-40kg super strict for 3 x 5reps) What I have learned , is DON'T feel you have to stick to the program exactly - to listen to your body & don't be too proud to switch to the occasional light easy workout , If your CNS tells you to Good luck ...... Remember some times Less IS More!

[@Jensviva]

This is why Joe Fazer is so great. He is the only fitness influencer out there, that I know of, with bad genetics. That makes him a realistic guy to compare to.

[@swissadonis815]

Braindead comment

[@samgomez2088]

Good and bad genetics is relative. As a 5'9 man with a 6'1.5 wingspan I am CURSED when it comes to bench press/overhead press; but BLESSED when it comes to Boxing and Kickboxing. Skinny calves = bad for bodybuilding, explosive GOD for plyometrics. Someone born to be a world champion Strongman would feel pretty down about themselves if they loved Marathon Running and wished to pursue that.

[@sxhrgvs]

Just keep turning up. Amen to that.

[@dk3153]

im 1.67cm tall, my hands are smaller than the hands of my ex which was 1.58cm and on top of that asian (she has smaller hands than all her european friends is what im trying to say). my fingers are like skeletons and even though i have gone from 55kg to 81kg nothing really changes. just really thin bones and at the beginning didnt have muscle mass at all. but i can proudly say that with 5-6 meals a day each 40-50g protein, a shake, 1 1/2 hours of training a day, 8-9 hours of sleep a night and all the efforts i could possibly put into this, my friend who benched for 6 months and did 110kg 1 rep still beats me while i never managed to get there. 105kg for 2 was my best and 110 still seems impossible. been training for 4 years now but considering my friend drinks heavily 3-4 times a week and never trained before i can confidently say i got beta genetics! i achieved a lot this way but everyone compares even if its unintentional. comparison truly is the thieve of joy :D

[@dk3153]

i quickly want to add that i am grateful for my genetics since i dont have any health conditions from birth and it could always be worse! im glad that if you really try you can attempt to break your limits even if it takes longer!

[@bobafittness1346]

JOE DELANEY IS MY HERO

[@danielwebb1171]

Keep turning up. Dial up the basics and develop good habits. Dial down the bad habits - those barriers to progress. The power of habit.

[@jakecavendish3470]

Basically don't compare yourself to anyone other than your own potential (and have the sense to know when you have hit your potential)

[@thomasparg1981]

I'm starting to like fitness channels with less frequent uploads more and more. Makes the content more relevant.

[@adamd9166]

Few people rarely approach their potential, so they shouldn't worry about it. Get close to your limit, and then go from there.

[@Matticus87]

Perfect video - this should be what more youngsters, and even older stalwarts in gyms - great advice, and also, give this to some PT's that fill people with utter shit in there heads. Good work Joe!

[@Lucas_2705]

That point about muscle types is really interesting - I have naturally large and strong legs but have small and weak arms. But I also find that my legs tire much quicker when I swim compared to my arms

[@drhjhulsebos]

People who see rapid improvement at the gym have positive reinforcement to spend more time with it. Hitting 225x10 on bench within months of starting and gaining 40 pounds the summer before university definitely kept me going. I don't think most people who go will ever reach their potential and hard gainers that much more.

[@ethangc081]

Been training consistently for 2 years. Love the gym. Have really only impressed people with my lats and hoping I can build a better physique all around

[@Abstrac7s]

2:06 his search results to edit this had to be "Scrawny white guy" and then "Shredded black guy" lmao. The before and after pics just had me laughing a lil😂

[@Turboy65]

I'd have to say that I'm moderately gifted in this regard. WITHOUT any kind of consistent exercise program I have always maintained and gained muscle mass throughout my adult life into my 50s and at 56 I got serious about hitting the gym 3 to 5 times a week and now, about two years later, I've made considerable gains over that level. When the general trend is for men to lose muscle mass as they age, I've NEVER done that. I've retained or increased muscle mass instead, due to what I must presume is a combination of genetics and an active lifestyle. In the last two years I estimate I've packed on 10 or more pounds of solid muscle. I bench 315+ and leg press 900+ with full range of motion. I've also dropped some body fat in the same period. For 58 years of age that's pretty remarkable.

[@ahlebrand]

Imagine training for that long and still using the leg press as an indicator of strength. Show your atg squat strength instead.

[@Turboy65]

@@ahlebrand I don't like doing squats, other than hack squats. So easy to make a permanent misake while doing squats.

[@copeenthuisiast5453]

​@@ahlebrandhe doesnt have to squat if he doesnt want to

[@valitsemllaluokanavahyvaks3556]

@@ahlebrand I dont do Bench Press, Squats or Deadlifts cuz i dont want to fuck up my body.

[@MeesterJ]

​@@ahlebrandwhat a stupid thing to say. Stuck in the '00s are we?

[@Noonelson]

few things that helped me over the years- Im in my 50's. I only compete against myself. My genetics (as a short ectomorph) are fantastic because I am able bodied and free of chronic pain/disease. I judge myself based on effort not results.

[@Skateforlifelad]

I remember the older men of my gym telling me they have never seen someone transform their body as fast as they saw mine transform

[@jonashellborg8320]

I’m not a lifter, I’m a musician. I just enjoy the advice and the comedy.

[@joshuablair252]

You'll regret never putting that same effort into your body. I remember when I coped my entire life saying I'm just a guitarist. I don't work out. That left me looking weak until I was in my late 20s, biggest regret of my life

[@jonashellborg8320]

@@joshuablair252 :-) I’m not a lifter, but I do move! Thanks for caring.

[@armani2377]

Joe delaneyy is my hero !! 💯

[@User14234]

It's almost 2 years since I started lifting. Started with 4 friends who still go to the gym, I outpaced them all in the weights I was lifting, I wasn't the most aesthetic but I was able to do more reps with higher weights and even more reps on bodyweight excercises (despite me being heavier and taller). Right now at 18 my bench pr is 140kg, one of my friends has it at 90kg and the other three are stuck in the 70-80kg range. Also I was a gamer until I turned 17, basically I had no previous fitness activity and was skinny-fat (110kg) I am now at 104kg but a vastly different body composition. I am pretty thankful for my genetics, they may not be the best, especially for size (since I'm not THAT big, but that can be attributed to height too) I am, however, much stronger than my fellow gym bros.

[@leagueofdraven3355]

How tall are you?

[@User14234]

@@leagueofdraven3355 188cm or about 6'2 if I am not mistaken

[@leagueofdraven3355]

@@User14234 If you are a natural, 104 kg is not small by any means

[@Real_Matt]

Appreciate this doesn't related at all to this video but I am currently in Singapore and looked at your vlog to see where to go. Probably going to head to vietnam or bali next.

[@j.r.8176]

Every sentence sounded like a question! Well done!

[@Happy93930]

I'm upset I didn't get into fitness until 30. Turns out I have amazing genetics for it and I could have been a good "influencer". I've been lifting weights for about 4 months and I already look like I've been doing it for years in terms of muscle growth. I even have naturally huge calves which I didn't know until recently is a mostly genetic thing. So yeah, pretty mad at myself. But it's never too late to be healthy. At the end of the day it's health that matters over appearance and I was pretty unhealthy most my life

[@SlouchingBadger]

That Tekken reference had me howling. Great content as usual, Joe.

[@Ignasimp]

I've seen people that in a few months gained the amount of muscle I gained in a year. The difference in genetics can be so big. And they start giving me advise as if I was doing it wrong or something, most of their advise are things I already know and apply. I'm not gifted in terms of strenght nor building muscle but I am gifted in agility speed and endurance so, i can play a hockey match without getting tired ever though I'm doing sprints all the time, which is something super cool to be able to do. Genetics are a weird thing.

[@hainleysimpson1507]

Sounds like you would be terrifying as a swordsman.

[@ifiwas195]

You hit the nail on the head Joe just a couple of minutes in when you said “if you’ve been training for 10 years hard” trouble is most gym goers don’t train hard and that’s why we see people don’t change or gain muscle from one year to the next. There’s a simple way to check the rate of muscle. 1 - concentrate on getting a good amount of protein in. 2 - train to COMPLETE failure using a HIT programme. They don’t come better than Mike Mentzers 3 - get enough rest and don’t fall into the “more is better” nonsense After 3 months you will have gained some muscle. It’s then down to genetics on how one person differs from the next.

[@Hosppe]

L take, this is awful advice

[@ifiwas195]

@@Hosppeexplain why it’s awful advice? Is it because you’ve trained for a long time and gained nothing? Yep I think so. Falling into the trap of “more is better” happens to us all, it’s knowing how to get out of it that helps.

[@Hosppe]

@@ifiwas195 for context, ive been in a professional set up since 15 years old, pro athlete since i finished school (18-25). dont think i have had a single year outside of major injuries/surgeries where i havent made considerable strength/size gains (hot tip, no professional athlete/org worldwide in any strength/power sport trains with HIT principles 😉) - alongside all this finished a 4 year ex phys degree so feel free to ask me anything

[@jakemaxwell2800]

I have been training 10 years, mostly low volume, high intensity. I'm 5ft10 155lbs atm, my weight has been 200lbs but I just look fat. My genetics obviously aren't great but there's things I can do better

[@ifiwas195]

@@jakemaxwell2800 it will be your diet bro. Gaining fat or not losing it is all done in the kitchen, not the gym.

[@anaussie213]

I agree muscle growth potential can vary across the body. My bi's aren't as good as yours but my chest is better and shoulders only slightly worse (less mass but structurally wider). I train bi's just as much just a weaker muscle group of mine (and then my calves, quads, hams, forearms and tris even weaker). My back width is alright though and I've a symmetrical six pack when around 10 percent so it's not all doom and gloom.

[@kaumohlamonyane272]

I am 6 ft (182.5cm) tall, I was 50 kg (110 lbs) when I started training last year August. I am 65 kg(143 lbs) now. Also, this was done while I ran 15 minutes on the treadmill everyday. So cardio does not really affect your gains if you are in w calorie surplus. I guess my genetics aren't "average". However, I was never an active child, never really lifted or played sports and I am 23 this year. Perhaps that also contributed because I have never "used" my body properly.

[@megusta7972]

You are or were incredibly skinny.

[@kaumohlamonyane272]

@@megusta7972 I am still skinny but my bmi is normal now. I was severely skinny.

[@megusta7972]

@@kaumohlamonyane272 class mate, keep going!

[@ZyroSugar]

110 Lbs at 6 foot is crazy 😂. I was 120 at 6’1 and an absolute skeleton. I’m 140 and look much better but still a long way to go.

[@kaumohlamonyane272]

@@ZyroSugar How long did it take?

[@MexicanCrusader]

I used to think i had bad genetics but I started eating more every single day and stopped walking to school and I gained like 15 lbs of muscle in 2 months, turns out 99% of skinny kids who say their a hard gainer just don't eat as much as they think they do.

[@saadatkhan8273]

Before i started weight lifting.. i was an athlete pretty lean.. 70kg 5ft 8 inch height after proper weight training, growth was meh cuz most of it was due to the sheer amount of junk volume i was doing and the amount of cardio i was doing was just nuts.. After 5 Years and still going.. I'm 85kg not as lean as before maybe 2-3% more b.f... Guys just give it time, good genetics or bad genetics isn't an excuse, train consistently, follow a program, keep check of your nutrition u will achieve a great physique

[@sentopain]

Just reached the 1 year milestone, im 6’3 and my starting weight was 84kg and I’m now currently at 107 kgs getting ready to start my first cut

[@HuzaifaSubhan-sx1ib]

amazing dude

[@michaelnickolov3614]

i started lifting at 14 (120 lbs) and 16 months later, im 170 ish pounds, give or take a few. i was getting to my head until i saw this video, thanks joe!

[@LaloToledo]

My older cousins are tall and have great muscular builds. They worked in construction and physical labor since they were young. Now that I am older I wish I would've taken my workouts more seriously when I was younger. I'm pushing myself now but am definitely on an uphill battle 😬

[@markgreen6229]

Just keep turning up. I like that.

[@isaswa1602]

9:29 could you add the unit to the formula BRUH 💀

[@mathoose6821]

Ye lol I was thinking the same. Then I did it on an online Casey butt calculator

[@alexdennison3136]

Love the message man

[@SoulDelSol]

Same thing with music, art, language skills, and every sport. Some people are great skateboarders, others are great swimmers, skiiers, baseball players, and on and on. Not everyone needs to be a body builder. Do what you enjoy, what you're good at, what interests you. And be healthy (bc that's also often not bodybuilding). This whole "everyone needs to be a gym bro is kinda boring"

[@arthas640]

i'm cursed. Got asthma, stage 3 cancer, a digestive issue, autism, allergies, and anemia all as a child.

[@dyslexicsoap7605]

God damn that's rough.

[@crzvm1lk]

i feel bad bro ill pray for you no joke

[@arthas640]

@@crzvm1lk thanks, it was an eventful childhood to say the least. Lucky for me I am _remarkably_ hard to kill.

[@mikafoxx2717]

Ouch! I used to have asthma and IBS and stuff but a healthy d 3:33 iet and exercise has made the vast majority of it pretty much go away.

[@d.t.v.n.]

Damn homie. You go through that then you can do anything lol. Peace

[@justacityboy4426]

I started going to the gym just a few months ago, and in that period managed to gain 7-8 killograms. Still on the skinnier side, so I'm going to go ahead and assume that my genetics are pretty good

[@kyleblyth]

Legend, thanks for this one!

[@SpeedyMckeezy]

Comparison is the thief of joy. Just stick to your routine and get bigger than you are now!

[@JoeDelaneyy]

Aren't you still comparing yourself to yourself?

[@SpeedyMckeezy]

@@JoeDelaneyy Yes but is it possible to get worse over time doing fitness?

[@chaseblackstone8749]

One thing to be mentioned is the difference in dedication between those who put on muscle quick vs slow. For someone who puts on muscle easy, it doesnt take much dedication because the constant gains give plenty of motivation, while slow gainers have to keep at it even though it doesnt feel like they are making progress

[@jaedong1957]

Joe Delaney is my hero!

[@wisselol]

Solid video as per usual.

[@aaronjosephs2560]

According to the Casey Butt formula I could be an absolute beast, 265 lbs bodyweight at 10% body fat. Olympia stage here I come I guess. No way the formula is wrong.

[@jonboy_1000]

I had pretty good back genetics. My back noticeably grew drastically in a few weeks. That was also when I didn’t even eat in a huge surplus either. I also naturally had muscular arms. I have an ectomorph so I have to really eat to put on further weight. I went from 115 to around 135 in a year. And that was me not seriously bulking.

[@carlovelasco1825]

I knew a buddy of mine was genetically gifted when he got shredded in 9 months, but he had signs before it. We work for the same entity and we get drug tested normally, so PEDs are out of the question. He was the elementary school bully because he was stronger than most of us (he didn't mean to bully people, he just had a bully type of personality towards his friends. He was nice to people he wasn't familiar with). Second, I was in track and field and he was overweight with less/almost no running experience, but he was running faster than me. 3rd, he was 5 foot 7, overweight, and was able to touch the basketball rim without playing sports or working out. This is something taller people have train to do and he did it like it was nothing.

[@_deathnoted]

I'm gained a 18pounds (8kg) muscles in about 5 months from starting, and about 50pounds (23kg) of which about 15kg muscles in 1.5 years (of which 1year trainings). All naturally, Ask questions) 6"3 (192cm) height.

[@bikepackingadventure7913]

I can’t blame the training I’m following your app 😂🤪

[@DustyNuggetsStrongMan]

had some fun with the equation, here's my stats, I'm 5'8 Max LBM: 193.7lbs Max Body Weight: 236.22lbs Bulked Max Body Weight: 245.67lbs

[@hshxy]

The paper background gives the 'Diary of the whimpy kid' look aha

[@skippe44]

This dude‘s talking like he doesn’t have god tier Avenue insertions love the vid

[@paleriderpublishing451]

I gain muscle really fast but I also put on water weight and fat very easily as well. Make the best with what you got gents

[@fitfordiscussion]

“The fake natty” immediately shows a picture of liver king. 😂

[@roblarkins9191]

12.5-16" arms and gained around 25-30lbs in first year but probably avg to slightly above genetics

[@nathan9k]

Left highschool at about 120 pounds, at the end of 6 month infantry basic I put on 40 some odd pounds, but I’ve been in the gym 5 days a week borderline without fail, eat two plates for breakfast, lunch, two dinners, and a protein shake everynight and struggle to put any weight on over a year later. I’ve actually lost weight since then, I sit just around 155 now

[@Dave_Hall]

A useful reminder for me to always allow for overall body composition. My wrist and ankle circumferences are identical to Joe’s, yet I look like a gangly string bean bag o’bones and he doesn’t. Congrats on the baby, and thanks for the vid. Good work 👍

[@zyxwfish]

After years on and off in the gym I would become discouraged because my appearance didn’t change as quickly as I liked. I realized if I focus on progressive overload and diet my motivation stays way up because now my goal is just adding weight after I’m able to do more reps. Then adding sets when the amount of sets feel easy. If reps, weight, and sets go up that’s progress.

[@nunosilvacycling6769]

I started with 72kg Gym and ended my first year with 80kg, past forward almost five years im with 86 kg, all natural

[@thecrimsoncardinal]

Hybrid asthetic looks the best imo. Consistency in the gym, good sleep, eating smart, plenty of water, some cardio, all you need.

[@StonelessLemurTTV]

This is an awesome detailed video

[@austinb2177]

Significantly below average but not “terrible”. My genes are meant for endurance sports. I’m 6’0” with a 6’5.5” wingspan and was a competitive distance swimmer for 13 years. But I wasn’t strong. My leverages are awful and it took me about 3 years of lifting - alongside bulking 40lbs after I left college - to bench 225 and squat 315.

[@milk__teee]

Completely agree about how people with ‘bad genetics’ have been all over fitness content creator or not even bad genetic people. But they always mention that if you have bad genetics it’s okay, and you don’t have to try. Nah, you should try. Do you know how many talented people there have been in sports? Many, do you know why there’s only 1 or 2 GOATS in those sports? Because usually they worked the hardest. This bad genetic excuse came up some time in the last 2-3 years since it wasn’t something anyone ever mentioned prior to the 2020’s fitness boom.