1 LIFE CHANGING TRAINING LESSON I LEARNED IN 2021

[@jujimufu]

AND BIG THANKS to Brian who edits these! Very lucky to have the team I have, especially during times when I'm limiting my steps because I have so many other things to do LOL!

[@paw7110]

Thanks Brian

[@calvin5426]

Brian the legend

[@SirWetBiscuit]

Thanks for using an Estus sound effect, Brian

[@CageHeads]

@Jujimufu I've heard you live in Kannapolis? Is this true? So do I. Would you train me?..

[@paw7110]

@@CageHeads no

[@Holisticbarbarian]

One of this year's training lessons: personally, I find it much easier to have my own coach helping plan out my cycles. Doing it myself is fine, but when it comes to helping myself vs coaching others(I'm also a coach) I find it saves mental energy being able to open an email and have that week's program already laid out for me(nutrition and training).

[@jujimufu]

Thing people don't realize sometimes is that getting a coach does NOT mean you don't know how to do it yourself... getting a coach can mean you're open to learning and collaborating and can set your ego aside.

[@johnchristopher3032]

Making decisions takes time and energy. Too many questions on the mind will scatter your focus. Make the big, broad stroke decisions yourself, and offload the rest. Those who think, do not run. Those who run, do not think.

[@Holisticbarbarian]

@@jujimufu welp said, I learned more working with my own coach than I did from studying the NASM courses I took - most of which was related to being able to recognize when I needed help and how to help others in return. Glad I'm able to help people in much the same way now.

[@johanjohnson9169]

Absolutely agree, same here!

[@bur2576]

My biggest realization this year..after 10+ years of fitness is realizing how beneficial documenting your workouts and reps and side notes. I wrote down so much random BS in the margins that was such a good reference weeks later. I kind of take pride in going back and reading it all. Even if you think you are tracking your progress mentally and always going up, writing things down is an absolute night and day difference. That and tracking and limiting rest time between reps. How much that variety can dictate and change a workout heart rate and intensity is crazy.

[@garyknowlton8326]

Nice, that's a huge lesson! If it can be tracked, it can be changed.

[@jujimufu]

How do you track/log? Digital, analog, spreadsheet, app?

[@themagneticweasel]

I avoided tracking forever but it really helped when I started feeling like I wasn't gaining. Took a look at my status 1-2 years prior to realize I'm currently doing reps of what I couldn't get done for a orm!

[@zacharya1669]

I avoided tracking as well Rich! I started keeping a google doc spreadsheet this year and noticed great progress in the quality of my training!

[@matt014908]

@@jujimufu I got a little invaluable note book for everything. Setting up the book at the start is big time drain though!

[@Dannyboy-ci3qk]

I'm not sure it was a training lesson, but I did learn a lesson about what support we do have around us. I took a Black Belt testing this year, it was a brutal test. The physical requirements alone 300 knuckle push ups on the side walk, 10 min of jump rope among other things had to be done before you could even " start the test". Even though I am a personal trainer, I never really shared about my life with my colleagues and clients ( as trainers we usually are doing the listening not the sharing). Even so, someone found out I was training for the test. I think it was the massive increase of me working out at the gym, and rapidly support blew up from everywhere. I had multiple trainers and clients checking on me. People offering to do circuits with me, people showed up with food to make sure I ate. My boss kicking me out to make sure I rested, or grilling me to snuff out any amount of doubt. Without asking for it overnight my gym turned into kind of a family building me up all the way to the test. It was something I never expected and I learned just how much the people around you can care when your pushing to a new goal.

[@adamlittle9485]

My biggest realisation this year has happened just now watching this video.... over the past two and a half years i have moved to Germany from the UK. I work as a scaffolder in a company in which there is barely any English spoken. So i have prioritised learning german and training since moving here (getting a coach two years ago and a nutrionist a year ago has been a great help), i prioritised these two things over making friends here (also i couldnt really because of the language barrier) but now my german is at such a level that i am almost confident in every conversation that i have at work, and other places. I am also at the stage where, during the summer i can take some time off from studying german, and relax a bit more (we get very busy for four or five months a year working 50 hour weeks etc) and where i can get into it in the winter when we have less work. This video was a great help into me choosing to do this, thank you

[@rwATR_USN]

My lesson for 2021 is something I learned in both lifting and rock climbing: improvement isn’t limited to the numbers. It’s frustrating if the weight numbers or climbing grades aren’t going up. For me who does these activities as hobbies, I’ve seen progress in how much I enjoy the activity, safety, and technique. These types of things are harder to quantify, but sometimes matter more than the amount of weight or climbing grade.

[@jujimufu]

VERY TRUE!

[@somerandomshark]

A fellow rock hound! I think you're absolutely right, just because the grading system is whole numbers doesn't mean your progression will be. I feel a lot of little balance and technique things getting better every time I climb, even when i'm not pushing my limit, and those little things are just as super satisfying as the bigger jumps in grade. Well put!

[@rickdefazio7794]

Quality First:)

[@Atamanxxxvii]

I'm actually glad for a sponsorship for once. I've been looking for a step tracking watch that actually looks like a watch.

[@liamengram6326]

Best training lesson I learned this year: The best form for any exercise is the one that makes you feel the muscle you're supposed to the best. Because of my very long arms, my skullcrushers look much different than most people's, but I do them the way where I feel the biggest stretch, and the most contraction. All of my muscle groups have benefitted from ignoring the form police and doing the movements in a way that, with my specific leverages, I feel it the most.

[@jujimufu]

preach that, I have long arms too, and a lot of popular exercises just don't work at all for me for the same reasons.

[@CarlosLiberated]

Yeah agreed, I’m working on the same thing too. Even went back to zero on my arm workouts and focusing on specifically targeting muscles with the form that works for me. Big difference in tone and endurance in just a few months.

[@clintjacob8850]

We started our business 3/2020, sometimes I’ve worked 18 hrs a day 6 days a week, we have also been able to take 10 day vacation out of state! Couldn’t do it without people there taking steps for me and our company! Sharing this with my co-owner(wife)!!! She is the reason I get to use all my skills, business or other!!!

[@flippinthrough]

My big training lesson was to not be afraid to ask questions. I'm 36 and went to the gym for the first time in my life. It's intimidating, and it looks like everyone else knows what they are doing but you. When I wasn't sure, I asked questions, either to real people, internet people, or just looking up the info online. There is so much great information and people want to share it! I've been going to the gym 3 times a week since June 2021 and I don't plan on stopping!

[@germx1488]

I have gotten really good at my job and all the sudden switched careers I learned its good to be humbled, no one cares how good you are outside of your circle and starting over sometimes puts you back in your place I needed that. I am better for it I think, I am going back to my previous career path and I will not take it for granted. Never stop learning, the second you know "everything" you can learn nothing.

[@DaveFrazier69420]

Love this, I recognize that I outline and figure this out for myself, I'm a husband, father of 5 small children, work full time, run a small business and I'm starting school this january.... now that I write it all out I realize I very much need to nail down schedule and take inventory of where my energy is going.

[@ChristopherGrey1327]

Been watching for some years now and have learned a lot from you and have found motivation repeatedly from you and Tom, but this video tore me up. I can't max out on anything, I can't keep up with anything, mindset: failure engages, etc... It really doesn't matter how much determination I have. I reach critical failure. I haven't managed myself in the same way I expect other variables like truck or house maintenance to be managed. The ducked up thing is that I plan ahead for garden management, for children logistics management, for feeding the cats, for fire weather, for path planning for errands, for anything but myself throughout seasonal shifts. I know it happens and I've even repeated the cycle knowingly, but lacked the measurement and forethought which would allow me a modicum of control and appreciation for myself. I've let myself get depressed, throw away opportunities, relapse with bad habits, and generally waste my potential. Thank you. Thanks for driving it home. I have to start over again, but at least I get to practice starting over with some flipping awareness that I have to be more accountable.

[@JNearzy]

This year I got back into training and was really able to internalize "consistency is better than intensity" and "everything or something". I haven't been training optimally or intensely but I have been training almost every day. And when I take rest days I think "when I'm 50, this rest day will be more beneficial than forcing a workout"

[@Tyler-wu7jx]

A pretty basic quote that I like is "You don't have to be great to start, but you have to start to be great". Right now I just finished my first semester in college and I just got a gym membership. These are two things that have the potential to set me up in life later. Im a bigger dude so working out and physically doing something to better myself helps the dieting part too. I dont just want to waste what I have accomplished for the day. Small victories win the war

[@hunterwalters8849]

One of this year's biggest training lessons for me: Nothing brings out the best in you like entering a competition. I entered my first Powerlifting Meet this year, and throughout the entire prep I had some of the most laser focused workouts of my life. Setting that goal and having a deadline on the horizon dramatically changed the tone of my training; I followed through with 100% consistency and crushed my attempts at the Meet. 2nd Lesson: The importance of surrounding yourself with the right people. My closest friends from the gym all competed as well. We rented a BnB and made a whole weekend out of it. It was a great weekend of lifting heavy shit, eating, drinking, and laughing with friends.

[@Fandorin86]

My lesson is that age matters more and more. My name is Ilya, I'm 35, live in Moscow, have wife, two kids and job, that takes a lot of time and life power. I can't restore my resources, like I did when I was 25. Mt training of the day can be like my warm up was 10 years ago. But I get smarter. I learn! And I get the lesson of budgeting my activities, and focusing on goals. Thank you Juji, are great athlet, and tacher! I wish you all the best in 2022. From Russia with love✌

[@enigmatic7665]

You’ve taught me a lot about getting through struggles in the time I’ve followed you. As well as entertaining me consistently I’ll always appreciate your content man!

[@enigmatic7665]

Also the training lesson I learned this year was that I can’t always do strength training and expect to excel consistently at it. Going into 2022 doing bodybuilding training to pack on muscle and blow previous prs out of the water.

[@jujimufu]

@@enigmatic7665 it's crazy to think about, but if you only add 2 lbs of muscle a year (about 2.5 ounces a month) for 10 years you have an extra 20 lbs of muscle on your body which is a fuck ton. Not that it's consistent gains month in month out, but you literally have to nickel and dime this shit for years to realize how slow it really happened in restrospect. Makes it more important to enjoy the process when you realize this.

[@enigmatic7665]

@@jujimufu I enjoy every second of it. And after I found channels like yours that give out great information from experience for free, I started seeing steady progress. Not only physically, but mentally as well. It was hard for me to stick to it for awhile. Now that I have set goals I am dedicating my life to iron!

[@TheGudeGym]

I learned 3 things this year: -Volume work on lifting when you are in the middle of your competitive season for a sport (I'm a Discus and Shot Put thrower) will hamper your practice greatly with soreness - when going from end of competition season to offseason long breaks (I took a month) from the gym are not helpful. Its important to keep moving even if you aren't pushing numbers. -going to a seminar/camp to learn how to lift (I went to a Starting Strength Seminar) or your sport is absolutely necessary when you don't have a coach. You probably are doing something wrong you need another set of eyes to see and correct.

[@CoiledMemes]

I'd say that 1 lesson that's been the biggest and hardest for me this year is "don't get discouraged, go it at your pace". Since I've only really been foucas on fitness and weight loss for maybe a year and a half, it's been tough to balance the time and energy to balance body improvement, other hobbies, relationship, and work. Telling myself it's okay to foucas on one thing, and do everything else when time permits has been hard, but helpful. Currently got to my scale weight with mild food restrictions and exercise (running mostly) going from 210-167, but now working on building my muscles I'm at a steady 170. Hoping for this year to increasing my strength while eating even better to increase energy. Watching these videos really helps to get in the mood of fitness, so thank you for helping me along this path. Keep up the awsome videos!

[@nicmrnda]

thanks for everything you’ve taught me man you were my first person i followed in the fitness industry and you introduced me to john meadows

[@jujimufu]

John Meadows video coming up before end of year. ;-)

[@mrwalter1049]

For a beginner in strength training and exercising in general (had my first gym session in early August), I learnt that the most important part of a training session is just starting it and then going as hard/easy as you feel like you can. Daily changes are ok. That mentality got me from feeling things out with a 60kg sumo-deadlift to 140kg in 4 months. Not selling yourself short, when loading the bar, is also important for improvement.

[@twayibismail6330]

I just learned this one this month...(for beginners)don’t underestimate how fast your strength may grow. Always keep progressive overload in mind.

[@somerandomshark]

The one lesson I learned this year was from the Dave Tate leg workout video with Joey. When he showed how some people compensate for ham/glute strength by engaging their lower back, it encouraged me to learn how to actually flex JUST my posterior chain muscles without involving anything else, and it increased my squat about 10%. For someone who hadnt hit a real squat PR in years, that much improvement was HUGE

[@jameslynnbudlong5658]

My lesson learned was being consistent with my home workouts during a 33 week lockdown in Germany... Dumbbells and bands are not my favorite things... But it prepared me for when the gyms opened up again...

[@brainchilddesigner]

I lost my Dad this year, got the coronavirus and I've also had other smaller various struggles. My lesson is : KEEP MOVING FORWARD! Remember that these struggles are building who you are as a person. Even if you don't finish everything you originally planned... At least finish something. When times are at their worst, they can only get better. Rememeber who you are and keep pushing.

[@rickdalbey6009]

It may be a cliche but this past year I learned to listen to my body better. I tend to push it to the limit obsessively. When my energy reserves are low I back off and take a day of rest or go very light till I feel energized again. To me Juji represents fun and creativity in the gym. If you are not Dorian Yates and you are not competing professionally, then weightlifting had better be fun. I have also broadened my team by being more friendly and helpful. As I drive to the gym in my car, I pray that God would protect me, that I would grow stronger and that I would be helpful too others. I make a point to know everyone's name in the gym. I volunteer to spot on the bench and give tips when asked. This attitude is catching. I feel like our gym is more like the Cheers bar, where everybody knows your name.

[@wesleypronovost7011]

My biggest training lesson has been building sustainable keystone habits, i’m in highschool and still a newbie lifter but the biggest transformation for me came from starting with small consistencies like daily stretching that bloomed into lifting, dieting, and learning more and more about bodybuilding.

[@tylerolson739]

I started competing in strongman this year which was an abject lesson in humility to start. But the most important thing I've taken away so far is to listen to anybody who has experience with something. Not everyone will have all the answers but most people will give you another way of looking at something and you never know what tricks and tips will make a real difference in any given event.

[@TheRunningBeanDPT]

This is super pertinent for just my work. I became a professor this year at the graduate label. I teach physical therapy. I’m also a PhD and do research in my job. I learned really fast how taxing it all was. This allocation of time is great. I may even share this with my students. They are pursuing a graduate degree and for whatever reason when we take on huge tasks we seem to decide that everything else still gets the same amount of attention and effort. I feel it’s so hard for many I know to be ok with areas of effort to decrease. I had to put a hold on the research. I wasn’t able to talk to friends as much. As soon as you said elite work is selfish I thought (holy shit 100%) especially if it’s your first time ever trying it. You have to then put even more time and effort to learn how to function in that new role. Great video Juji!

[@SlobosReality]

Having like-minded individuals around you is key, I find it a blessing, that propels eachother to higher highs

[@mikelloyd5606]

This year I’ve learned things, but I think the most important thing that happened to me is that I developed a stronger understanding and appreciation for the concept of “you reap what you sow”. I’ve always known this, but this year I really got a taste of the good and bad I’ve sowed in my life. Only planting seeds that will grow fruit worth eating from now on if I can help it.

[@jonathanbishop8786]

Juji, this video has been extremely eye opening for me. Between playing in a band, starting a business, and pursuing an undergrad degree I have felt burnt out trying to keep up. This video really helped me realize I need to map out my priorities and dedicate my energy proportionately to those things. Thank you!

[@Tysonplays]

My lesson for this year: focus on the stuff that makes YOU the most hype. For a while now I had been limiting myself to around a 90ish kg bodyweight thinking that if i get heavier im not going to be as competitive at powerlifting. I realised that the reason i started lifting weights was to get stronger and that i didnt really care about bodyweight. Well im sitting at around 96kg now at about the same level of bf% and +25kg Squat +10kg Bench and +25kg deadlift with a year of training. Which is by far my best year of training in a long time.

[@NickWishesHeWasCool]

I think this is a super important lesson from a professional standpoint as well. You don't want to be working a job that requires so much energy that you have little to none left to allocate to all the other things you need to do to live a healthy and balanced life. If you're putting too much energy into your career, other facets of your life may suffer. This applies vice versa as well. Ultimately, it's super important to be realistic with your energy levels, but also to take accountability for what you can do to potentially improve them.

[@wafflehammer4725]

One of this year's training lessons: for me specifically, it's who I'm training with a old pal of mine was into powerlifting and I finally crumbled and train with him in his garage, I used to use a commercial gym and go alone. But training now isn't just training it's also a right laugh and it's much less of a chore before a Nightshift.

[@ChristAliveForevermore]

Training in a buddy's grunge basement or garage is THE best way to train. That's how I've been doing it for nearly a year.

[@wafflehammer4725]

@@ChristAliveForevermore Aye couldn't agree more

[@tylerburk3313]

I love your mentality. Being happy takes work! Prep for your prep! I love it. These are such valuable lessons and they are the things I need to learn at this point in my life

[@beast5415]

The biggest thing i’ve learned is to write down and take notes on my training sessions. Because before, I would just do the same reps and weight and would never progress so now that I’m writing notes, it is helping me progress in my training.

[@RSA1254]

Things I learn this year 1. When going back to more active lifestyle and working out everyday don't rush but start slow and turn it a habit. Your body will thank you in the long run, less pain on your joint and nervous system. 2. Journal your training, eating and sleeping habit. It will help you track down if you are reaching your goals and you can trace back what works and what does not work.

[@Dad_Lyon]

If I learned anything this year, it was dealing with personal trauma, giving myself time to deal with it, and using my support system.

[@INDAMOMENTFilms]

Gaddam I'm early on here again by luck haha, Im gonna enjoy watching this video juji, I'm still excited just by looking at jujis gym in the background. From all the years watching your content. Your journey gets crazier and exciting dude. Keep at it!

[@INDAMOMENTFilms]

@SHAWNTAUR STRENGTH small coincidence 🤦🏻‍♂️😂💪🏼🤟🏼🌏

[@garethtownEtonExtreme]

One of the training lessons that I got out of 2021: Be accountable for yourself. I used to train with others and write programs and either they would arrive at the wrong location, wrong time or just not bother doing the plan in the first place. So, now I train alone, which for me eliminates the pathetic excuses.

[@matthewbentley1311]

This is gold my man! This year i learned how to work around multiple injuries without becoming discouraged. It came down to maintaining a constructive mindset which focused on all the correct reasons to push through the pain. Instead of moping about, discouraged over not hitting a new PR or looking ripped, i just focused on health and recovery. I reminded myself constantly how bad I'd feel and look if i just gave up! Huge Thanks to Juji and all his collaboraters and friends as well. Your positive outlook and advice was integral to my recovery journey.

[@jasonrakes4707]

I got tested for food allergies and found out I have moderate allergies to many foods I love. It took a lot of will power to eliminate these from my diet and have the strength to avoid temptation but the quality of my digestion, sleep, and ability to wake up easily is so worth doing without these foods. I had no idea these foods caused these issues so I’m so happy I made these changes and it had also helped my overall effort to eat a cleaner diet.

[@MrPrimitiveman]

One thing I found that helped was not setting to many goals at once. I did better streamlining my goals to stay focused and not have an individual goal for every single aspect of life. Would really like to see you as a guest on Joe Rogan’s podcast and do a collaboration with Adam the Bioneer! This was a fantastic vid! Love it when you cover universal concepts that apply to all aspects of life! Great stuff!

[@griffinreiner-roth4741]

My 2021 Lesson: My ability to commit to training/nutrition is highly dependent on my meaningful pursuits outside the gym, and when life gets interesting or just plain hard, I have to adapt to the situation without simply giving up on certain gym goals. When my gym performance is my only meaningful pursuit, I can get really lean and strong. 4 years ago, I lost 60 lbs in 13 months (260 -> 200), and stayed lean for months just tracking macros and consistent training. But months later, I started performing live comedy, and in the process I slowly deviated from macro tracking and regained most of the weight. When I took a break from comedy and went back to better nutrition two years ago, I lost 40 lbs in 12 months (240 -> 200). BUT 5 months ago I started house-hunting and then bought my first house, and with that stress/responsibility, I deviated again from good nutrition practice and am back to 245. For 2022, instead of making strict rules for me to follow to keep weight off, I will develop a new strategy that works for me. I don't know what it is yet, macro tracking will likely play a role, but it can't be all-or-nothing like it has been the last 4 years (even though I was able to lose 40+ pounds, TWICE). Just because something works for 1-2 years does NOT mean it's sustainable. I need to listen to what my body needs, and if I deviate, I need to do it with purpose and not mindlessly.

[@CarlosLiberated]

Love this. A reminder that Juji is not just big bodied but big brained too.

[@heavy_duty_dad]

Juji! This video just cements why i follow you! break it down to its smallest parts. the big lesson I learned in 2021 is, being one dimensional is just that. I got into armwrestling and got one track minded and it did not take long to F**k a lot of the hard work i have done to find mobility. I am going to take the budget approach to find the happy medium between being a firefighter (tactical athlete) and pursue armwrestling strength! thank you! and keep Flippin’!

[@davidsteppe9882]

This video hit so much harder than I thought it would. Seriously could be one of the most memorable, useful videos of my year. Ima watch it again

[@ajtaleri]

Taking breaks during mental stress periods is an option and sometimes necessary. I had a solid three to four months where I couldn’t train. I’m finally back at it and although I lost some strength, it feels great getting back at it.

[@xRhev]

The most important training lesson I learned this year was to really focus on myself and not on what other people are doing (which I'm still working on now). I've been training for about half a year now and often find myself comparing my own lifts/feats to others in my gym. I am getting better at focusing on my own training, and know that with time it will get easier to stop comparing myself to other people around me.

[@cedricradloff8152]

this year I learned how that counting reps weren't a good fit (for me at least) I've been training for about 5 years for competitive rock climbing and grip strength is just one of those things where one day u can hit ur weight and reps easily and other days u cant, I learned that if I don't count reps and just go till about 1-2 more reps in the tank, I always have extremely clean quality and form, and on strong days I don't stop early by hitting my usual rep range but I'm able to go a lot longer and harder and on days I clearly can't keep up, it lets me keep the quality high and allow my body to rest more instead of me forcing the reps out, I have been feeling much stronger and much healthier in the fingers as well. this taught me that going hard doesn't = better results but that quality rest and quality effort consistently = massive gains. note that grip strength and tendons work differently than muscle

[@TheBcoolGuy]

Man, I can relate so much to almost everything you say in these types of videos. You must be the smartest bodybuilder in the world! I have been lifting for almost 2 years now, and I have made so many insights. I can't write it all down, but one thing, which you also talked about, is how it's all connected. Lifting has taught me how to be a better man, a better friend, to plan things and realise them, and it has taught me how to improve at anything. Progressive overload. I love it. There is a theory of everything in here somewhere, and it has something to do with that. What I want most of all now is more good friends, to keep my promises to myself and others, and to make further progress on my way to that house, wife, kids, and garage gym I long for.

[@TheBcoolGuy]

and also kity cat and doggy!!

[@samsontucker6838]

A big lesson I learned this year is to be myself; to not try and be like everyone else in their approach to training/organizing their days. Mkre specifically, I am a myers briggs ENFP. Most of the advice i got from others about scheduling, prioritizing etc was from people with TJ types. These types are much more task, list, and goal oriented whereas my type is much more oriented towards feeling, intuition, and experience. I am learning that i am more likely to be consistent with my habits and training if I leave space in it for play and creativity. I iften have better workouts when i don't write out everything i an going to do beforehand. Instead my best workouts often happen when I decide on a few main exercises or themes, (like today i am going to focus on my breath throughout each motion--or today I'm just gonna go for maximum speed and intensity.) and listen to my body and follow my creative intuitions to guide me through the particulars (rep and sets, order of exercises, accessory exercises, etc). Bottom line, know yourself, BE YOURSELF. And don't try to be anybody else. ;) 🤙💯🤩

[@hp3493]

Due to financial constraints I decided it best to build a home gym, I learned how much training can be accomplished for dirt cheap if you have an open mind and actually put in the work. I also recently began lifting in the morning, this made me very conscious of training time, as i race against the sun to be finished with the session. I'm paraphrasing someone more knowledgeable than I, but multiple lifts can be done back to back with little detriment, as muscle fatigue is localized. However, conditioning becomes the limiting factor, as such i have a newfound appreciation for conditioning as the gateway to greater training density.

[@lordnosrak3328]

This years training lesson for me: Mix up your training a bit and challenge yourself frequently. For about 2-3 years was following a linear program and made decent progress but eventually hit a wall and started getting bored with my workouts and having a severe lack of focus during my workouts. Then I finally had enough and decided to try a different program starting with the “Power Builder” pre-made program made by Brian Alsruhe. It had a lot stuff I really wanted to do such as lifting heavy weights but is also had a lot of stuff in it that I normally wouldn’t think about doing much of (examples being Strongman, Cardio, CrossFit, and Giant sets as my training is mainly focused around powerlifting). All I have to say is that during those 12 weeks were the absolute most brutal workouts I have ever done I’m my life. But I gained something out of it that I never would have just sticking to the same monotone program I was originally with, that being a desire to challenge myself. Even better I finally broke those walls I hit down and started making good progress again. TL;DR: Hitting walls/getting bored? Mix things up a bit and have fun with it.

[@IDiedForYou1776]

#1 training lesson for life in general, train your mind first and foremost, without it your body is in trouble. Don't let life get to you, a lot of stuff you have to let roll off your back and realize if you can't do anything about it, to not let it bother you. If it is in your control but not at that moment, don't harp on it, you'll get it done eventually. Take the positive things in life, you find people elevate negativity to the moon and mask it calling it being realistic, yet don't elevate positivity. Not saying be a positivity guru, just find positive stuff in life latch onto it instead of the negative. Thinking negative all the time is a very costly endeavor both mentally and even physically. Mental health is paramount, it helps your physical health in the long run. That is a lesson I learned this year and been training.

[@hoofhearted4]

I just bought a Withings ScanWatch myself a couple of weeks ago! yay! I had a Gen1 Galaxy Watch but i never used all the smart features of it. mostly just steps and time. I love the analog look of the Withings without all the bloat. its very elegant looking and thats what I like.

[@dominiotraining7285]

Biggest lesson I got this year about training, for me as an athlete and for my clients as a personal trainer, is to try be more conservative with training regime. Rookie mistake is to push everything everyday, but luckily I had the opportunity to study and understand the complexity of organize a training schedule, that must be conform with lifestyle, dieting, social life and life goals. I'm writing from Italy so I apologise if my writing skills are not top level, still working on that 🤠

[@michelenicolarizzo2304]

2021 workout lesson i learned: during hard times prioritize conditioning above all. If you have any energy left then go to technique and leave power for the few good moments you have left in your week.

[@garyknowlton8326]

A simple yet profound lesson I've learned is "form follows function."

[@ianpatterson3779]

I never would have thought to look at these ideas in the way you worded them, because I feel that I sort of learned these lessons this year as well but in a completely different context. Two months ago, I was hit by a car and everything changed for me. Now during my recovery it's almost as if I literally have a finite number of steps per day lol and I wouldn't have been able to accomplish anything without my support system.

[@philipareias4358]

I learned having a friend to help you train, really helps motivate to push further and stay on track with my goal, instead of how I used to train by myself where I often skipped things or just didn't feel like doing it.

[@mjkraft9365]

Thank you for sharing this valuable set of lessons! Key word for me was “Focus” for 2021. My goal was to increase my bench press max. In order to do so, I had to focus on not just the bench press itself, but on training shoulders (including rear delts), back and triceps. My bench press using the competition pause (no huge arch in my back) increased 15 pounds. I put up 185 pounds weighing 154 pounds at the age of 41. My plan is to enter a bench press competition this year. Key word for 2022 is “Strive”.

[@RoeeNegbyDaHot]

My lesson from 2021 is that I'm capable of much more than I think and sometimes the best thing you can do is force yourself out of your comfort zone.

[@djrichardcrest2001]

One of my training lessons this year: push yourself hard but do not overexert yourself to where you use too much energy and burnout or become sick. Training in not a sprint...you will not get results overnight, in a day or in a month. Training is more like a marathon and it requires a process of constant molding. With dedication, goal setting and hard work, will come your accomplishments but never give up no matter what is happening. In this, you will achieve your highest aspirations outside the boundaries you thought were only dreams.

[@Frankiebonez337]

JUJI!!!!!! AWESOME VID BRO! I've noticed this recently. I've lost 139lbs in about 8 months and have the same feelings about my energy expenditure. Currently it feels like I need to eat more. I'm exhausted alot. I've lost alot of weight but started a new joob that involves me walking around ALOT and now that I'm moving more at work I'm WAAAAY more tired. But eating more seemed to help. THe periodization of my energy expenditure at the gym, life, and now work seemed to be effected. I've eaten more and still losing weight. The other end of the spectrum is had to cut down on my cardio since I couldnt recover from my workouts. 30mins cardio everyday I went down to 20mins and it seems to be working ALOT better overall. Thought it was related, finding the balance of life is tough. Keep up these AWESOME INFORMATIVE VIDS!

[@yannicklussier3827]

One of the best contest prep video on youtube talking about fatigue VS energy saving. Thanks for sharing your experience with a such positive way to say it. Helpful information to go through a cutting phase process and understand how to deal with the fatigue.

[@ironic689]

Firstly, I really love this style of content. So different from the typical motivation videos that tell you to just be better than you currently are and offers helpful advice on how to prioritise goals. I learned that I don't need a gym to make progress. A pair of gymnastic rings and a tree got me through two months of no access to a gym and I am now the heaviest I have been.

[@fyzxnerd]

Truth Juji, it may be new to you but it's something you, the team, and the channel has utterly personified this year. Keep it up brother.

[@VagabondMuscle]

2 lessons this year: 1. Can’t bake a cake without ingredients. I had to eat to grow muscle. 2. Even though I train alone, KZbin videos like these, Seth Feroce, John Meadows (RIP), Jay Cutler, and Nick Walker provide me training partners to keep pushing.

[@DIGITQ900]

I learned from training that taking the time to invest in yourself as well as balancing your lifestyle and events is difficult, but not impossible. It’s increasingly harder to focus on your self when you have others to take care of as well, so keeping your self in check will afford for more time for you and others.

[@MrNumber1ukfan]

One thing I learned for powerlifting. SLEEEP!! You need to sleep well and let the body repair itself. You can grind all you want but if you do not get proper rest and take care of your body you’ll only hinder yourself and potentially cause yourself an injury because you didn’t let the body repair itself

[@chailking3931]

One of the training lessons I learned was to plan my time further out. Days come with highs Lows and unexpected stressors. Being able to just turn my brain off during a stressful time and look at my plan and do what was on the list helped me stay consistent

[@wasdishowiplay]

The step counter analogy reminds me of timing the individual tasks I do throughout the day to accurately understand how long certain things take like making coffee. I then knew how many tasks I could realistically accomplish before going to work or if I also wanted to manage being a good husband, father and friend I needed to remember to allot time to them. It also helps show your priorities.

[@Jesep11teen]

Consistency is Key. After struggling to get into a routine after covid Lockdowns interrupted my goals. Setting up a home gym, and just keeping at it everyday really helped me to seeing progress to reach my fitness goals.

[@bootsyaaron]

The most valuable thing I learned this year was being intentional with every training session. For me that meant write goals for the day and then doing a post work out analysis to figure out what I need to improve.

[@adammeadows8888]

This years lesson was to focus on what makes me happy and do things I enjoy doing. I started coaching parkour and working at a gym full time so I had a easy way to train but I tended to focus on a lot of different new movements. I realized I wasn't progressing as much as I could be if I focused on getting certain moves down to muscle memory. Now I am checking off the progressions and once I am comfortable with it I move on to the next one on the list.

[@CodyRobinson148]

Been following you for a while and honestly the lessons I've learned between all the fun have been priceless. Thank you for everything!!!!

[@Joe___R]

The best advice I have is to do what you can. It doesn't matter if you can't do as much as you want as long as you are doing what you can.

[@GovernorRP]

I've been a lot more active lately and have needed to find a good video like this. ...I was quoting his "flamingo" video from years ago too much yesterday and this morning, and I thought "I need to see if he's got some newer content, that dude is a beast!" ...Seeing this video posted 15 minutes ago and giving me the EXACT info I've needed, talk about meant to be! I've never subscribed so fast in my life (though I SWEAR I subscribed years ago)!

[@ethanaldridge1639]

A few training lessons: Establish PR benchmarks on the way to the big PR goal. Be more patient, chop wood, carry water (just be consistent). Don't RPE 11 all the damn time. :)

[@heyitsmort7744]

The biggest lesson I learned this year was the important of a healthy warm-up, specified to whatever type of exercise I’m doing. Warming up for lifting vs rings vs dance vs climbing, it’s all unique!

[@geraldunderwood]

I learned that I need to prioritize getting away into the gym to keep myself in a good mental place. It helps me to be isolated for an hour a day with nothing but my music and the weights.

[@cedrickgiard]

me remembering that I have ADHD and that 1 time out of 2 I will forget a tool and have to walk 20 steps to go grab the tool and walk back XD that's alot of energy leak. One of the things 2021 teached me is how to forcus my attention on what I am doing, I learned that when I think about stuff unrelated to what I am doing, 1st i tend to do alot of mistakes which will cost time and energy to repair, 2nd thinking about stuff outside what I am doing tends to drain my own energy because I am thinking about things I am not engaging in, if that makes sense. but when I do think through the process, plan ahead, keep my focus inline with my action I get the other around I am fulfilled at the end of the day, and I have energy for hobbies such a rock climbing, learning, cooking, seeing friends. in 2022 I want to takes what I am good at, what I enjoy and what I can be paid for and put that together to have a fulfilling job that pays and will keep me coming back for more. I am optimistic that the opportunity will come up and I have faith that I will take it. -Cedrick Thanks Juji I am grateful for your intention towards us !

[@adamg1948]

Biggest lesson for me this year was, "Just. Keep. Moving." As an older guy, it hasn't been easy to stay motivated by, much less start, any type of fitness plan but, I'm also enough of a realist to understand the importance of keeping moving as I hit my mid-50's.

[@surfer8085]

My lesson of the year.. I do not need to have the biggest muscles. I can be happy being lean and have what I’ve got. I’ve realized that there are bigger things in life, than just improving my body. I want to improve my mind, my soul, be well rounded, not self-centered.

[@averyacheson9137]

I love when you hit the life lesson button Juji. There are some great life lessons in here, i love that you talk about the goal is the process, not the result! This last year I really learned about consistency in training. Just showing up and sing the work pats off massively. Keep at it Juji, you and your team are amazing folks!

[@totounicorn6885]

I didn’t realize I did this until you said start prepping for your new year’s resolution now. I have a list of things that I have been trying to do everyday that aren’t huge items but they are things I chose to work on for personal growth. I also paid someone to look over my diet and write me a sample meal plan. Needless to say I was not eating enough protein. I have been working out for about ten years and have always been athletic and strong but never saw large improvement for lifting for ten years. I’m interested to see how a better diet and a new program helps.

[@jmfreykpa]

I learned how to effectively use the RPE system. It took a little while to figure out how to use it well, but I have been making steady consistent progress with higher energy levels post workout and less long-term fatigue build up. Along with training I play sports and this has led to better performance and growth there as well! I also built a small home gym setup that has changed the game so much and I love it!

[@patrickBernard3484]

A very important lesson I learned this year was for myself to mentally be in the moment where I’m physically at and enjoy it, don’t cut it short and if the moment is going to take longer than expected that’s ok. There shouldn’t be any rush to get to other moments that haven’t happened yet. There is time to prepare and time to relax. Thank you for this video Juji team!

[@stacykeller8461]

So, allocating your time and energy tailoring to your current goals….in a nutshell…. You nailed it. -. Now, I just need your gym and I will be set!

[@jcgillin51]

What a great video. Everything you mentioned is so true not only for training but for normal everyday life. Just one example when I'm trying to lose 10 lbs. does not sound like much but it affects everything in my life. My eating habits, work, working out, girlfriend time, going out, beach, movie, dinner, and most of all my mood. It's a fine line and everything in my life will suffer if I can't figure out what I don't need while losing the 10 lbs.

[@jodencro]

Great video and philosophy. Prioritize your movements and energy. This was an important reminder for me to prioritize my life, and inventory my time on this planet. Thank you Jon.

[@Leeyamightes]

I learned the Arnold mass and strength training he did for mass way back in the day, strangely there are no bicep workouts but with the workouts combined in the workout it builds your biceps it’s really cool. What is the best workout I’ve ever done and I loved it, I hurt my shoulder in the car right now so right now I’m just doing small stuff like therapy. But I’m already dead lifting 100 pounds again my shoulder is hopefully going to be better soon and then I can really hit some weights. Mostly this year though I’ll learn self-control, And hell not to let a disaster or tragedy strikes upon you further disaster or tragedy by simply accepting the truth and And striving towards the better goals of life, rather than becoming encased in the stone of her heart.

[@morganelliott1484]

Climbing lesson I’ve learned as a beginner: avoid comparison and have some humility. I’m around really good athletes and of course I’m gonna be different, it’s not something to feel bad about and I shouldn’t get caught up in trying to be really good really fast. It’s a process.

[@kelechiasagwara]

This video came at the right time. I put a lot of my gym goal setting on hold due to restrictions and lockdowns. But now, I want to set some new goals for 2022. My big fitness goal was, initially, to compete in a powerlifting competition. But now, I'm going to work on making the goal more specific and, like you said, prep before I prep :)

[@juan2wothr3e]

Dude, I just started working out/lifting back in August, and I've learned this past year that progress is not linear

[@HereticFox312]

You said what everone keeps telling me and I'm doing the opposite, As in I'm trying to organize everything in my life at the same time instead of taking on one at a time and being able to manage all the things, Thank you, finally understood.

[@jeremylandry70]

Important things i learned in 2021 regarding my fitness journey. Setting my gym up in a less conventional way so it fits my needs and the space better. Training jiu jitsu and weights while being a new father requires extreme preparation the nights before. You have to enjoy the diet or you wont stick to it. Found a diet that I love. Many of your videos about optimization really helped me see how much my physical and mental spaces needed tweaking. Thanks and Merry Christmas!