Why You're Not Making Gains

[@friedrichs.8004]

I am seven years into lifting and still making gains. Do not let people say you already reached your natural limit. Only you know your limitations.

[@Herrpund]

@Neil sk8 I agree, people just call it natural limit cause you might not even gain 1 pound of muscle in a year. It's not like it completely stops, just that the dimishing returns are so heavy vs the work needed. But it's easier to blame something when not making gains or making very little gains. Or the very common term "you can't get jacked without gear".

[@jliji]

fax guys

[@chechenwojak5671]

"I have no limitations" - Tommy Shelby Sorry, I had to lmao

[@camerontroscianiec5320]

This video ties into a philosophy that I really love and try to implement into my life to keep moving towards my goals. Overcomplication is the enemy of progress. Of course, try to improve everywhere, but the basics are the majority of what you need. Train hard, eat well, sleep good. Don't overcomplicate it, you'll just go into a downwards spiral and fail. Good luck boys.

[@stevelasty4071]

Jeffrey sits at home watching Hamza's videos and not taking action. Adonissssss. Adonis sits at home after a hard day's work and watches sam picking up on girls

[@jliji]

i dont find this funny what is wrong with me?

[@goofyahking]

​@@jliji nothing is wrong with you it just an opinion

[@goofyahking]

I'm glad that I'm actually exercising unlike last time

[@jliji]

@@goofyahking ok

[@stevelasty4071]

@@goofyahking that's great bro- keep up the grind!!

[@biglio2304]

I'm very angry when i can't finish a reps but i also realize that is the best feeling because I know i'm working the right way

[@zalcstera]

I've started reading the Millionaire's Fastlane because you've talked about it a lot and I noticed how much the writer of that book influenced Hamza's personality and his values and I'm only at chapter 4. Stay strong boys

[@zalcstera]

@POASI I'm only at chapter 4 but the author really peels off its conceptions early off. Also, there are PDF's online that let you read it on you computer or phone for free, I'd try my luck on it, save the time and money

[@mouse5318]

@@zalcstera Do you know where I can read it online for free?

[@zalcstera]

@@mouse5318 just search for it by title and PDF, I don't think you're allowed to post stuff like that on youtube (links)

[@A-Pro100]

@@mouse5318 here you go : ia601009.us.archive.org/27/items/the-millionaire-fastlane-140113153049-phpapp01/the-millionaire-fastlane.pdf

[@tzcontop]

it’s definitely interesting to see how the books someone reads impact the way they think. I had a similar experience reading books which Hamza recommended.

[@Cavemanvibes]

Your videos have literally changed my mindset. Anybody watching this who actually listens will benefit so much. Very grateful to you brother!

[@the-western-renegade1478]

Thanks Hamza I needed this video, I haven't been making gains lately and your the reason that I now know why. Because I haven't been training hard enough.

[@iamjordan06]

This video helped me so much. Thank you for explaining that we need to push past our limits to be our best self

[@Rezless]

Thank you Hamza!! I just started my gym membership 2 days ago, now i can implement this lesson so i will gain faster😁😁

[@pozoc9127]

Hey man, be really careful to not drop down the intensity of your workout You will automatically lower the intensity as you progress and you have to fight that Don't lose your intensity and your discipline

[@sumukhkurade2927]

Hey Hamza , i am 17 and a student in India preparing to be a doctor , I lift at home 6 times a week . Thanks for the motivation

[@praxseb4317]

proud of you, keep on working hard and you will achieve your dreams😊

[@yousifal.2165]

Good luck fam!

[@superchulo9870]

Good Luck bro

[@ViktorGoloborodko]

I was listening to this in the gym. I tried to push myself and yes, it's true you have to redefine what failure means for you. Thank you common hamza W

[@lukajalo8635]

it feels so good listening to hamza for like a month and then coming across a video that you genuinely do not need anymore 😄

[@stevelasty4071]

Man f*ck Muscle gain, I want Hamza's beard gains

[@carlosdeleon9157]

Lost 41 pound thanks to you, thank you for improving my life!

[@simshe]

no you did it.

[@pozoc9127]

Thank you Hamza, to say the truth, the painfully truth that everybody is dodging I am in a low period of my life, in term of productivity and I am starting to watch more and more KZbin videos You are a legend, I'll ko my ego and start training correctly

[@noormiahh]

I implemented your bulk strat that you mentioned a while back in an old video - gained 5 kilos in 2 months + I'm only eating 4 meals atm. Thanks Hamza, your vids (new, old & ones here) are golden!

[@noormiahh]

@@LifePUV Think it was this one, not 100% sure as it's been a while since I watched it - kzbin.info/www/bejne/opnRaZR_m6hoiLc

[@icoolskeleton_9512]

5 kilos?? Are you sure? What do you eat?

[@phronesis429]

@@LifePUV QQQQ

[@noormiahh]

@@icoolskeleton_9512 Yes unless I've misread my scale haha! Meal 1: 2x satchels of porridge & a banana Meal 2: Chicken curry (1.5 or 2 plates) Meal 3: Kidney beans (1.5 plate) Meal 4: Usually random, either another curry with same portions above or something else. It's not the greatest but I've found what works for me 😂👍

[@noormiahh]

@Glocky No clue, haven't bothered to track my numbers - described my meals below, just make sure I stay consistent with that on a day to day basis

[@fxg4merr]

In most cases, you are making gains. Most people just don't bother to take progress photos, and compare themselves to people who've been training for 2+ years, resulting in the lack of seeing progress.

[@bjorneboy9044]

Reminds me of "youve gotten complacent" video its true i am not pushing as hard as i use to do. These are the tings i need to hear.

[@ArchitSach]

Hamza this is basically "The 40% Rule." This concept applies beyond just the gym. Our mental limit is SO far below our real limit. When you think you're done, you're actually only at 40% of your capacity. David Goggins taught me that... but Hamza made me apply it. 💪

[@changein2365]

Goggins W

[@abreakfromscrolling7312]

STAY HARD.

[@itsunbelievable1534]

soooo true, "Can't Hurt Me" changed my life.

[@dailyquotes1192]

true dat, thank you... gotta push harder at things like meditation, journaling too

[@rajeshpatel1128]

progressive overload for deep work is what I need to improve most

[@TheMrForlan]

Dude haha the pink ones are badass!!

[@malachor5ve]

Less volume and higher intensity has been the key to me gaining muscle without getting injured. I used to get injured or have nagging pain often from working out and now I don't and ironically have been making way better gains

[@goofyahhh254]

Absolutely true. Need people to wake up to this. Wish I'd known this when I started at 14. I stopped at 16 because I felt it was too hard to balance job and gym.. I'm now almost 21 and the number 1 thing I want to maintain is a gym and diet schedule to attain a physique that Hamza is talking about here in those 4-5 years when I'm 25.

[@Alex_3fl]

Volume is the key driver of hypertrophy. Simply keep adding to your volume over time. Reps x sets x weight add up to total training volume. Doesn't matter which variable your change as long as total volume goes up. Keep track of it and incrementally increase it. I.e. it's a LOT easier to add an extra working set (or rep), than to add more weight in many cases. No need exhaust your nervous system by going to failure each working set. Not saying you can't go to failure once in a while (on the last working set), but soo many people misses the point completely on "training hard". If you go to failure on your first working set and fry your CNS, you likely won't be able to do as much for the rest of the workout. Thus not hitting the required volume. As a natural, you'll build a great physique with full body 3x per week. 70-80% of your volume on compound lifts with progressive overload. Leave 1-2 reps in the tank for most working sets. Switch up your sets and rep ranges to give your body new stimulus - but always keep track of volume(!) Get in and out of the gym in 90 min. You'll be fully recovered for each session, and full body allow you to stimulate each muscle group often enough to maximize gains as a natural.

[@przemor1150]

I think you are right, proggresive overload is number 1, but I think people often think that they left 1 - 2 reps in tank when actually they left 3 - 4 reps. So from time to time, its good to go for a failure to see how many reps you can actually do

[@Alex_3fl]

@@przemor1150 Agreed. I'm assuming you know what failure actually looks like which newbies may struggle with. However, even if you have 3-4 reps in the tank for most working sets, it doesn't necessarily matter if you're doing an extra set to compensate. I.e. 3sets x 12reps x 50kg = 1800, while 4 x 9 x 50kg also = 1800 Ultimately, the only thing that matter is total weekly/monthly volume. Using lighter weight/leaving reps in the tank is fine as long as you're working towards maximum recoverable volume.

[@AS-qj5eh]

Nope your extremely wrong the main driver of muscle growth is progressive overload well for a natural anyway those people that are enhanced can get away with high volume workouts. For a natural lifter you need to get strong. Get a 225 pound bench press for 5 reps and tell me if you have a small chest get to a 100 pound weighted chin up and you will have a big back and arms get to a 315 squat and 405 dl and tell me you don’t have good legs. Strength is everything for nattys

[@Alex_3fl]

@@AS-qj5eh I'd recommend checking out Renaissance Periodization on YT. Your understanding of hypertrophy is flawed at best. VOLUME is the key driver. Gradually increasing volume is the definition of progressive overload. I'm not arguing that more often than not, people with those strength numbers carry a lot of muscle, however, what do you think will yield more chest growth: - Someone who benches 315x3 for 10 working sets per week = 9450 weekly volume - Someone who benches 260x10 for 15 working sets per week = 39,000 weekly volume Weight on the bar is one of 3 key variables and should not be neglected. But if you're working in low rep ranges and sacrificing lots of volume and taxing your CNS, meaning you're not even getting close to your MRV (maximum recoverable volume), your gains will suffer

[@duckflin4287]

just lift heavy to and near failure, ez gains

[@jacek.7179]

honest respond for all those who were waiting for sth like that. ty u mate, greetz from Poland and I wish luck to yall who didn't give up and keep on grinding.

[@simshe]

he is right. my diet was bad, but i trained like a monster and making huge gains. I am 16 now and have a better body than 97% here.

[@WinstonDreadmore]

This is absolute truth. If you are 5-10 years into regular training and think you are somehow now immune to Dom's - you aren't even training hard, let alone hard enough to progress. I have to use the elevator to the ground floor after my leg workouts because I can barely stand! But push through the pain and anxiety and you'll find this is not also the best training method pushing through plateaus but it is also incredible for your resilience and mental health. Oh and the pump you get after working out like this feels sick. I recommend 2 sets. One warm up, followed by one set of sheer fucking pain to the max. Be wary of doing this with shoulder and back isolation exercises however. Machines are a good way for older guys to train their muscles at this intensity without risking their joints too. No point doing this if you're just gonna buy yourself a ticket to snap city and not be able to train properly for months. Allow 2 rest days minimum between this sort of exercise. You can go for walks on the days in between.

[@abbasal-nooh9216]

Make a full guide on sleep.

[@solxris6833]

Real

[@Ver-wn6el]

The way I've seen it is if you can complete the rep, do another. For example I was training dips within two reps of failure (or so I thought). So I did two sets of 13 reps, but then on the third set I really tried to see how far I could go, ended up doing 17 to failure. This meant 2RIR for me was actually 15 or 16 reps. (I would have increased weight)

[@abraham3047]

Hamza i think you should really make a video on attachment science . Think a lot of young men can learn from this before they get into their next relationship

[@Kaif]

Hamza starting to look like mufti menk

[@Danietz]

Every so often I reqtch hamza video and relearn old lessons which I've forgotten. As a person with very high pain tolerance, I prefer the physical pain of failure over the exhaustion and mental pain of having to lift something really heavh

[@kyubitales]

I totally agree, im not a diet person now because my mom cook for family, and when i was 15yr or 16yr (foggy memories) me and my friends would to compete who's doing more push ups and sit ups and from that moment we started pushing ourselves like we were in hell of pains, and i started doing training with this red colored app we all know in playstore i used to set it on advance, and i fuckin did it everyday for 7 days trust me i gained six pack abs and leg muscles in just 14 days, it was by pushing myself and not the diet although it matters but what matters most is how far you push, now im trynna be consistent and not pushing and i wondered why i am not gaining infact im being consistent and i saw this video just now, im getting back to pushing myself good luck bros.

[@abdennour87]

I love you bro

[@20FLASH200]

Just think about it, you can apply this principle to every aspect of your life! Thank you for the video!

[@charliehorrocks]

Started watching your videos a month ago and the motivation was enough to fast track my progress, in the shape of my life rn! Thanks Hamza

[@ApotheosisGR]

Making muscle and strength gains is so much simpler than people make it seem. Eat enough food (intuitively if you can, I know I do, fuck counting calories) find 1 or 2 main lifts for every muscle group, that actually feels good and natural on your body (for instance I don't bench, I Dip), then some accessory movements and TRAIN TO FAILURE. Maybe sometimes it's wise to stop just before failure for safety reasons, but generally, don't even fucking count reps. It's quite simple, take some breaths before your lift, and say to yourself "You will not stop, unless you cannot move the weights anymore". Do that for every workout, once the reps go high enough, put more weight, always try to make the form better than last time, rest enough, listen to your body (especially the joints) and there is no way you are not making gains. PS: Best thing about training to failure ? You need minimal volume. 45 minutes for a Push workout and you're done.

[@legendarypussydestroyer6943]

How do you know when the reps go high enough if you don't count them?

[@ApotheosisGR]

@@legendarypussydestroyer6943 Haha I knew I would get this question. Well I've been training for some time and I can tell. It's not like I know exactly the reps but I know when I can up the weight without sacrificing technique or going on very low reps. I only count my top sets of my main lifts (squat, deadlifts, dips, chinups). I said to not count reps because sometimes you think "Oh okay I hit 12, I will stop now" and this mindset needs to go out the window. Newbies should generally count reps tho.

[@pingeee]

@@ApotheosisGR thats why i never understood this "count reps" bullshit everyone keeps telling me people keep saying you should count how many reps and shit but its like idc im pushing til i cant do any more reps so why does it matter

[@ApotheosisGR]

@@pingeee you get it !

[@Jimmy-bc4rh]

Hamza you got me. I was hyped through the video. :(

[@Jimmy-bc4rh]

@Whats🅰pp♰④④⑦④①⑦⑤①③⑨⑦⑥ bro what? why do you advertise that shit in this cult?

[@williambarrett1234]

such an accurate description of bulgarian split squats. Those things are fucking hell.

[@mikeburchart8522]

Muscle failure is the best feeling ever and it is the only way!

[@spine_skull]

banger after banger unfiltered>>>

[@megatronspeaks]

Seeing this right as I was starting my swap from weights to calisthenics really fucking helps. Feeling the same muscle tightness from two good sets of chin ups than I used to my entire back bicep day

[@williambarrett1234]

i want to say something about sleep to add to that side tangent around 10:30... DO NOT start trying to improve your sleep with the same grindy self-improvement mindset you'd use for gym or work. Sleep will (and has for many, myself included until recently) spiral into insomnia once you try and control it. Once you do things like make a list of all the 50 "ways to improve your sleep" and stressfully try to tick those boxes every evening, or anything disciplined like that. Sleep should be separated from self-improvement and discipline. Get into bed earlier and wake up earlier just for the sake of it, without a conscious intention to try and make it result in better sleep. Use blue light filter, but make it come on automatically each evening then forget you ever made that setting. My sleep literally improved once i stopped caring.

[@kunal471]

You're right, sir Hamza

[@jaro551]

I needed this.

[@_kokos_]

Hamza can you do a video on friendship and friendship with female friends?

[@parisalon7]

I needed to hear this

[@aj8gaming82]

hamza has opened my eyes to the reality of being a man and the importance of being a man

[@tomashudak3641]

Took your advice and i was literally stressed the fuck out before the last set of dumbbell bench press lol. Literally anxiety

[@v.s.4166]

OK, I'll try the millimeter tug-of-war Edit: tried it, here is some notes a) find glory in self afflicted suffering to avoid anxiety b) when working you must focus, when loosing it you must LASER FOCUS (you will instinctively let go if you don't) c) yea, groaning from the throat and making horse impersonations will happen without your input d) first time I felt like my max energy cap got cut in two in a long time (shame for all that wasted protein powder, tbh), a short jog feels sluggish Also, seen some guys cheering a guy on (I had to watch cuz my leg workout got me rooted to the floor), he pulled 70 and his bud was holding his waist, dude does a few and drops (friend signals the weight dude to drop to 60), guy quickly lifts 70 two more times and drops it, guy puts it to 60, dude drags his feet on 60 for a few reps, his bud pulling with him and finally he drops it (it was intense to merely watch) All that said, I am grateful that I was shown the way to the next level I didn't know even existed Thank you

[@coolcatbaron]

As I becoem busy, i ahve learned to make the most out of a half hour sometimes. This means I didn't do more than 3 sets on some exercises, but those sets were close to failure. Not only did I need a physical pause after that, I also need a mental one, because it's really not that easy when you don't train like a pussy. Tbh, I wouldn't be even able to handle more than 3 sets without slacking off on some exercises mentally on quite a many busy days.

[@ApotheosisGR]

Some people make gains on 2 or even 1 set. Intensity is everything.

[@pingeee]

@@ApotheosisGR yeah thats why im always confused how my friend is able to do like 4 sets of one exercise im like how tf are you able to even move after 2 sets

[@andreas8972]

I do totally agree with the fact that you need to ”train harder than last time” - coach Greg 😂 but i feel you somewhat neglect sleep/diet/stress and other factors. I my mind gains are harder to obtain when you get to a certain point. What really needs to be done is everything must be monitored and implemented with as much intention and perfection as you can muster. Building muscle at an advanced stage with or without steroids is like synthesizing a complex compound as a chemist. If you deviate in any way from the procedure it might all go to shit. But what i will say though is that you are very correct in the sense that too few people talk about what you just did. When you train you should really have the mental goal to basically kill yourself in the gym. And don’t get me wrong! Not in a stupid way with loading the bar and deadlifting so you snap your back, but in a very intelligent way. Don’t go to the gym like a mindless tool. Use your brain and think! Half of it it intelligently planning things out so you can kill yourself in the safest way possible. What i will also say to the people that might get demotivated by this military attitude towards it all is that you don’t need to develop this toughness overnight. Just make sure that every time you hit the gym, hit it a little harder than your previous workout. Over time you will build a strong character that can handle the pain you need to suffer. Great video and topic man!

[@DEV.FUTURE]

This is the perfect video for where I’m at with my fitness journey, grateful for your perspective 👏🏼💪

[@jandevry3985]

Have to admit: He just looks better and better…

[@rougeandrei9095]

This whole video is motivating as fuck

[@Reppintimefitness]

Let me train you bro 💯

[@Ty-dl4gr]

In the gym when doing your workout you should never feel complacent going into it. It should never feel like your getting into a routine. You should go in with the thought that your going to experience an extreme pain, it's meant to be tiresome and horrible and if it isn't your not training hard enough. Just like if a teacher gave you the same maths problem it will start to feel like a routine that you do for the lesson then you leave falsely satisfied thinking you've done some work when you haven't learnt a thing.

[@deluxe9760]

Common W hamza

[@Styrofoamiskindabad]

really came at the right time

[@matas3251]

I started going gym like 3 months ago so this will be super usefull in the future. Thank you

[@SirSerfer]

This video is underrated af

[@rohandeepak5346]

I started the video thinking I need to sleep more, and ended it realising Im not squatting enough. Thanks Hamza

[@emilkostadinov2369]

Sleep is also very important guys

[@atune2682]

such a fckn legend

[@sharrvint1079]

Ayo bro, I hit legs today and all I felt was nothing but despair and doubt. Just when I thought I was gaining momentum everything came falling down. I felt helpless looking at my legs tremble and then not feel anything later on...

[@flymusic9568]

“THAT’S HURT”🤣🤣 5:43

[@xano2834]

I miss the gym. I hope I can get back to it soon.

[@itachi6336]

GO JIM

[@brilleargasm6499]

Y'all ever think maybe Hamza gives some bad advice intentionally 'cause even though we're his audience, we're still his competition.

[@aca703]

Why do you think he's wrong?

[@MASSAM9669]

No, he's right, look at how Intense the strong natty guys at gym train.

[@brilleargasm6499]

@@MASSAM9669 just a thought

[@harishkrishnan4099]

If you really want to reach failure it's much much easier to when someone else is with you. People push you harder than yourself a lot of the time.

[@RETROACTIVETV]

Training to the point where your face looks like Hector Salamanca, that’s gains.

[@itachi6336]

😂

[@itachi6336]

wtf

[@Tonezic]

We clearly need a name for Adonisess brother, make it happen Hamz😁

[@tim_5583]

Thanks hamza for this video

[@joshforth]

It's pretty easy to get better sleep and diet. It's extremely hard to push yourself in the gym.

[@MattyT200]

Thank you Hamza

[@HabibRahmannn]

Even after 3 years of lifting Im still cursing at myself doing the sets out of pain

[@diablohanma9009]

Destroy your limits🔱

[@Stoick]

Hamza I beat all my friends in an arm wrestle today thankyou

[@marcelin1977]

Conclusion, lift until your muscles explode literally

[@mt70092]

One fitness KZbinr who really preaches this well is Sean Nalewanyj

[@sunnythind8574]

Literally just watched his video prior to this one lol

[@questionable69]

Hamza, bro, I like your beard it looks Islamic! I'm grateful for you being an influencer who teaches the truth about being more like Adonis and being masculine.

[@Amplified309]

THANK YOU

[@Random-qi3vv]

take a good friend to the gym with you. Literally doubled the intsnsity

[@Kanthide]

Coach greg says to be a better butter burner you should train harder than last time

[@sammadrigale5302]

failure is not a few reps of pain, failure is when you cannot physically perform another rep. when put on paper its sounds so obvious yet it only just clicked for me

[@ilymeezy]

welp time for a 10/10 intensity workout, for the past month I've worked at a 8/10 intensity thanks again hamza

[@przemor1150]

Well, rpe 8 is probably as good as rpe 10, people just often think that they are doing some exercise for rpe 8 - 9 while actually they are doing it for rpe 6 - 7

[@oscarriley9265]

@@przemor1150 rpe 10 is better than rpe 8, common misconception

[@CSeeGHOSTS]

okay but i love the pain, thats why im excited😂

[@raulnatokapa]

You need to make bulk eating and taking supplements like creatine and proteins. And training with bigger weights over time well paced and resting good and you'll make it. Also take your time excersizing, one hour won't be enough.

[@MaazUnfiltered]

didn’t want to come to gym today cuz played badminton. came anyway. looked in the mirror remembered the advice. didn’t want to accept it. searched for this video. implemented advice as i’m doing the workout. (ffs why did i ever watch this video) - - - keep going boys 💪🏻

[@muhammadsadeem9141]

good shit

[@crim.1]

I was doing like 15-20 reps and doing tons of cardio the first few months of my training, I started around 92 kg and within a few months I went down to 82-85 kg, but my gains were shit. I could barely do like 2-3 pushups. when I started lifting heavier with less reps (which might have fucked up my form but fuck it we ball), my gains exploded immediately.

[@EnthusiasticRaptor]

The moment i started doing 2 sets past failure and picking the most stable exercises my gains went crazyyyy.

[@Hello-dc9if]

I train at home and I have so high intensity that I spit my wall

[@tashfeenfazal954]

Hamza bro make a video for men that undergo hairloss

[@alAlbani18]

this is true i do 2 sets of failure on each exercise and i gained 34lbs in 3 months now im off gym cuz of health problems but ye pushin to failure is key

[@stevelasty4071]

Aesthetic beard guide?

[@seanburke8414]

This man is so good at youtube that he talked about 1 way to make more gains for 17 mins and some how kept me entertained👍

[@thestraycat69]

One rest day is all you need, more than and it's bad.

[@HibiTeamQueso]

I can't relate tbh. Yesterday I hit some nice PRs and I've been noticing that my chest is growing a lot recently. The bulk is going awesome so far. But I can relate with the pain. I train with dumbbells and some exercices I can do 10 reps and others 20 and the difference is huge 😂 With low reps you reach failure before feeling pain

[@oscarriley9265]

If you think you reached failure with low reps before feeling pain, you are the example that he is talking about in the video.

[@HibiTeamQueso]

@@oscarriley9265 I'm not, I'm making a lot of progress. I can tolerate pain really well, it's not that there isn't pain but that I don't find it painful. It's like going to the dentist. Some people can't stand the pain and some like me don't find it painful at all.

[@HibiTeamQueso]

@POASI I have above average tolerance to pain

[@9catYT]

thank you so much bro i never even thought about this but you made me realize how little I’m really doing, i grunt sometimes during my normal excersizes but now I look like a fucking ape and feel like my neck is about to burst lmao

[@gabrielclemens05]

going to the gym rn!

[@TheFutureRicky]

Bro is saying train harder n I’m getting annoyed n then 8:53 happens 🤣🤣 he’s absolutely right

[@d0ct0rx81]

Great video, I’ve been doing this too recently, I find that it does shock the muscle more and it is also more time efficient and I feel like I get more done, one set till failure for every muscle group