💪 Important Reminders: ✅ Get your FREE custom fitness program at www.SeanNal.com/custom ✅ Use discount code KZread15 to save 15% off your first order at www.RealScienceAthletics.com ✅ Follow over on IG for more helpful fitness tips and strategies: instagram.com/sean_nalewanyj P.S. If you signed up for a program and didn't receive it, make sure to check your junk/bulk folder. If it didn't show up there either then contact info[at]seannal[dot]com to have it re-sent.

@209esov6

2 жыл бұрын

Honestly sean,I am a 57 yr old former professional athlete that still trains hard.You are definitely reaching out to the guys who are just pussy and don't train hard.A guy like me and you sean.We are a special breed.Its in our blood to train hard.Its in our blood to be fit.Its a way of life and our lifes depend on it.

@HEWILLRISE93

2 жыл бұрын

Ive never got my free program

@jcdelo5015

2 жыл бұрын

i did sign up for a program last 2 days and till now i receive nothing not even in junk mail.

@mrallknowing5136

2 жыл бұрын

U got mail

@josiasfernandes9371

2 жыл бұрын

I888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888889888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888888

While "train harder than last time" is a bit overly simplistic, it's something the vast majority of people will benefit from.

@ajurado800

2 жыл бұрын

Very true. But I think its also important to give them some basic info about the different ways you can progressively overload. Otherwise you get people who think it's gotta be more weight from workout to workout, and they end up getting stuck or hurting themselves.

@cwill6491

2 жыл бұрын

Simply keeping track of workouts is the best thing I've ever done.

@dustencross357

2 жыл бұрын

I tried to train hard one time..... They told me to get out or they were calling the cops!

@MrCmon113

2 жыл бұрын

@@ajurado800 "Progressive overload" does NOT mean training harder than last time. It means increasing the challenge for your muscles.

@MrCmon113

2 жыл бұрын

Lol, no. That way you can't train more than like three times in your entire life. That's a good way to ensure that people quit going to the gym after a week.

Hope the dog got a treat for his well timed expressions lol

@TYMMSTER

2 жыл бұрын

The dog will always give their honest opinion.

When your mind says stop, you usually have 3 more reps in you.

@tangetaier1783

2 жыл бұрын

more like 10 reps

@MrCmon113

2 жыл бұрын

That entirely depends on the exercise. With some my mind says stop immediately even though I can keep going forever. With some, I'm feeling no pain at all even as I collapse.

@drschwandi3687

2 жыл бұрын

Yes my one rep max is actually a 4 rep max. Thats just completely wrong.

@andrewbahr1921

2 жыл бұрын

Ever heard of the 40% rule of the navy seals? It is said that when your mind tells you that you are exhausted. You are really only 40% done. I think this can be applied to all aspects of life.

@JK-pp2xl

2 жыл бұрын

What if you're on a 2 rep max?

I would say that 90% or more of people need to train harder in general tbh. I think a lot of people think they train hard but the body is capable of so much more

@LukasP143

2 жыл бұрын

Idk i think people train hard their programming just sucks

@Hosein_Persian

2 жыл бұрын

90% ???? I would say 99.99% !! In my gym almost nobodyyyyyy train seriously. Nobody !!!!

@jordhivallejo482

2 жыл бұрын

I have to be sore when I train hard that

@TheKisj

2 жыл бұрын

Most people usually stop when they feel tired, rather than continuing, until performing a single rep even with cheating is physically impossible

@Samuel2oh9

2 жыл бұрын

People forget you need to challenge your body to change it. Your muscles need to feel like you’re being sat on a table and being torture interrogated. You should feel miserable during the workout 😂😩

Hi sean. Just wanted to let you know youre what the fitness industry needs. No bs,no garbage improperly dosed supplements, free training programs,no unnecessarily bashing down other youtubers, great easy to understand and to the point information. Also props for including clips to demonstrate what you are talking about. You really helped me, and many others im sure, take care of my health in a safe and consistent way. Thank you for everything youre doing

@thefaceofbobby509

2 жыл бұрын

Very well said

@Timo0469

2 жыл бұрын

nice

@jinpachibobochan3532

Жыл бұрын

Yeah, super nice quality content with stuff that actually helps. To the point and without talking around the bush, and the videos aren't too long. I hate it when they talk around the bush - When you watch a 20min vid and the information you actually look for is spread across the 20min, worth 5 min, maybe, and the fest is filler random talk not truly relevant or helpful, and sometimes just confusing.

Always ask myself towards the end of each set - if somebody offered me £1000 to push out another 2 or 3 reps, would I be able to do it? Answer is almost always yes so there’s no actual excuse not to push for it.

@Chris-sl1wh

2 жыл бұрын

Until the bar crashes on ur face and u realize the doctor's bill is more than the imaginary money. Lol

@sammy_1178

2 жыл бұрын

pushing to absolute failure every set isn't a good idea, you won't be able to work as hard the next day cuz you'll be still recovering better to take the set a few reps short of absolute failure, studies have shown this gives you similar muscle growth while making your recovery faster

@Chris-sl1wh

2 жыл бұрын

@@sammy_1178 true, but doesn't working different muscle groups on different days help with that as u get acclimated?

@sammy_1178

2 жыл бұрын

@@Chris-sl1wh true it does help like I'm on a push pull leg routine rn so all my pushing muscles get alot of rest before I have to work them out again, but sometimes I feel lethargic on my pull day right after a push day if I pushed myself too much even tho I'm didn't work out the same muscles, I'm not sure why maybe it's a because I do alot of compound exercises which basically work out my whole body ? in any case i prefer not to push my limits ALL the time only sometimes

@BeretBay

2 жыл бұрын

@@sammy_1178 If you're working a certain muscle group everyday, you will get fatigued even more anyway, so I would definitely say it's worth going all out and then giving yourself a rest period for that muscle group.

I feel like nobody really talks about this... Yet it's the most important part of training!

@raygengamer8440

2 жыл бұрын

greg doucette

@danieltemelkovski9828

2 жыл бұрын

It's funny. When I first got into gym about 15 years ago, most of the talk on the forums seemed to be about the dangers of "overtraining." And since the first gym I went to was full of hardcore bros who would constantly groan on the hard reps, I naively assumed that most people work hard. But since I've been reading comments like yours on social media recently, I've started to look around my own gym at other people, and wow, I must say, I was startled by how easy some people are taking it. Just the other day, two guys opposite me on the cable machine were doing pulldowns, and one guy starts talking to his friend as his friend was performing the set - which is bad enough - but then his friend actually replied to him while he was doing his set. Lol. I don't think I've ever seen that before.

@joshuabush2569

2 жыл бұрын

@@danieltemelkovski9828 absolutely, I prefer high intensity low frequency these days. Going to failure and beyond with rest pause, extend sets etc.. I have seen the biggest changes in my body since doing so aswell, no regrets! I'm convinced at least 80% or more don't train anywhere near failure. And yeah it's crazy seeing people on their phones and chatting mid workout... I go in super focused and do the work!

@raygengamer8440

2 жыл бұрын

@@danieltemelkovski9828 yeah planet fitness is right by my home. it's decent for me as im not a body builder. wish they had squat racks besides just smith machine's. but it has enough stuff. and no one really trains that hard. im sure it's not just planet fitness. but La 24 ETC....

@HerculesFit

2 жыл бұрын

@@danieltemelkovski9828 I agree. Most people from what I've seen are in no danger of overtraining. They are just using that as an excuse to go easy in the gym.

I like to do drop sets often, it’s not always about lifting heavy; it’s about making lightweight feel heavy

@Bamiyanbigasf

2 жыл бұрын

@Davideokay I do the opposite tbh I do 50lb dumbbells for less reps but I go until I physically can’t do a hammer or curl anymore I feel like it’s all based on your body and your muscles for me if I did 20lbs it would probably only cut my muscles up rather than build

@TYSON729

2 жыл бұрын

Hell yeah when you can’t curl a 5 lb dumbbell you know you did some shit

@danstafford5977

2 жыл бұрын

Drop sets does not build muscle... High Reps does not build muscle... overtaxing the nervous system does not build muscle!

@DeDieuAntique

2 жыл бұрын

@@danstafford5977 you're literally a noob if you think that

@catgoaaaaaaaaaaa6152

2 жыл бұрын

@@danstafford5977 High reps literally do build muscles, though

Ever since I learned how to train with proper intensity from you, I have absolutely blown up in my strength and aesthetics. Ty bro

I just returned to working out after a bad injury but this is a nice refresher. Thank you

Awesome video. Appreciate the side by side footage with the bicep curl. Have always wanted one of those but have never seen any on KZread. I think the “faking it” to technical failure is definitely something that you can easily be doing but overlooking.

Quality information as always. Never compromise the form! Don't forget the safety bar when squatting close to failure or have a spotter nearby.

Hi Sean. Just wanna say that listening to you really taught me what it takes to achieve real mechanical failure. I've been watching other bodybuilding channels but you were the one who elaborated it very well. Will forever be grateful.

I’m going to be on my third week at the gym and I’m glad to know I’m doing it right. I’ve been watching videos like that and always looked for the best form while executing the exercises. In 3 weeks my noob gains are crazy! Not even a month in and my strength has increased at least 30% in all exercises and I can’t wait for my before and after 1st month photo comparison. Thanks for another great video!

I thought I was giving it my all but turns out I fake muscle failure subconsciously. I appreciate your knowledge Sean, I’ll start being more mindful in the gym!

I think a good way of avoiding this is to choose weights you can't do more than ten times. Taking a set of more than that to failure is just really mentally taxing and fatiguing (at least to me).

@mervannear603

Жыл бұрын

Awesome pfp.

I think this is a great reminder for everyone to keep in mind on how to properly hone in on one's own technique, speed and negative movements 🤘 thanks!

@iamapokerface8992

2 жыл бұрын

rip grammar

Your “pain face” on the curl is almost as derpy as mine. I dig. Also, the talking dog was the unsung hero in this one. Thanks Sean🤘🏻

Wow !!! Great detail video... thanks for putting time in for this video

This sounds like refreshing, common sense. Some people seem to be recommending going easy on intensity to squeeze out more volume but to me it’s a balance and you need volume, intensity and frequency. There’s probably more to it as well but that’s my simple view for now. I go to absolute failure on every isolation set.

Thanks Sean for the reminder I know a lot if times as I start feeling the fatigue, my focus if I'm not careful is more of just finishing the set by any means necessary instead of truly focusing on actually making the specific muscle I'm trying to train become depleted.

One of the key factors during an exercise is your body. The targeted muscle should only be working and get no to minor help from other parts of your body otherwise the targeted muscle growth will not be efficient. Learn to discipline your body and your mind

When I started my fitness journey in 2021, I was lazy, unmotivated and unhealthy. After having had researched dozens of other fitness pages, Sean’s videos (and two other pages) single-handedly gave me everything I needed to hear to not only get me started off on the right foot, but to be able to recognize and avoid the fitness bullshit people may inadvertently soil my plans with. Last semester I completely lost that momentum between family issues, increased degree work, and shitty diet/exercise choices, but I’m proud to be officially BACK in business, rewatching the messages my mentor has posted here that gave me the confidence to initially do so all those years ago!!! Thanks Sean!!!

This wake up call can't possibly be harder than me when I see daddy Nalewanyj upload

@TheKisj

2 жыл бұрын

🤣

@jkkim6928

2 жыл бұрын

Gay

Very helpful video. Especially with that curling example. Thanks!

Technical failure.... Great point. Never understood this untill now. Thanks Sean... Now back to the old man gym for me with enlightment. Great info as always. TY for the training plan as well. I just bought a training log to do this correctly.

The mind really is stronger than the body…I was grinding reps out on preacher curls last week and thought I was at mechanical failure, but I told myself I had 5 more in the tank. Truly failed on that extra fifth. Now THAT was a good set.

This is a fucking gold mine, thank you so much

just applied for the program you have. very excited and will give it my all

Great failure demonstration. That failure on the barbells was definitely me. Thank you

This channel is amazing. Thank you!

That bicep dumbbell curl example is really solid and helpful. Amazing idea. I learnt alot. Continue this teaching style please. Love from India 🇮🇳

So damn helpful! Thank you! The videos made it so clear

Keeping log of the amount of weight you use/have used and reps you’ve done helps make this so much easier as well

Good reminder

One of the most useful videos I have seen, thankyou.

Great video Sean, you're so right! 💯

3 months in and I'm starting to understand my total failure point and getting better at keeping my form uniform throughout my sets

Legit, and key importance points! Thanks

This was extremely useful video. Especially the part where last few reps might take 4 - 8 seconds to complete. I sometimes give up by third second figuring that I'm not gonna make it anyway but from now on I'll push through. Thanks for great content Sean 💪

Sean you changed my life forever. Thank you man

This is an awesome video, very insightful!

My dad always told me "if your not turning red your not doin it right" and " as soon as you want to give up, keep going!" Both phrases I've taken to weight lifting and life

Bravo! Amazing video!

Thanks man I needed this

you are the best there is keep up the great work, man!

Great video Sean, really helpful, thanks!

Very good advice! I used to be like those who would auto-induce technical failure. Now I push through until my strength gives out.. After a 2 to 3 minutes break my ATP levels rise and I'm ready to go for the next set

Thanks Sean. Really helpful bit of info.

Very helpful man, never thought of it this way

This video is gold, thanks!

What a fantastic demonstration of true vs compensating failure

Thank you sir... You are helping me a lott... Thanks

This is all solid information 👌

Really useful video yet again!

Thank you for your awesome information

This was very helpful. Thank you.

Your vids really help a lot, I am looking forward to look better and be healthier than ever with your advise, thanks!

Really helpful video

This was definitely the video I needed to see!

Great video!

Amazing video

Great information

Watching this video, I'm seeing some of the bad habits I've been doing while training. This is incredibly helpful!

great video. Thank you very much

Thanks. Good video

Straight forward, no bullshit. I like this guy

Very good advice as always keep it up!

Your advice in really the only advice anyone needs keep up the good work

I’ve been working out very consistently the last 10 months. I was wondering why my process was coming to an abrupt halt. This video helped a lot

Great video

been doing it so wrong. Thanks Sean

Really enjoying your videos good information and no bs 👍

Love your stuff man...great work.

Wow I think you just described me! Been faking muscular failure. The speed (slow down) of reps as an indicator of true muscular failure really hit home.

this is a great informative motivating vid thanks sean

That was really good. Very helpful

Good video! I do definently cheat a bit more with my back excercises I have noticed, especially any rowing... It also shows in my phisique and strength so I need to improve on that.

Great Video man ! Legend 💪🏽

Nice! Very helpful!

Great topic and especially appreciate the reminder that the first few reps are done just to get us where we need to put the real work in. These final excruciating reps are where the real gold is!

This video comes as the right time to remind me, there were times i felt i had enough in the tank to stop..have to revisit the pt of muscular failure.

Solid fucking points right here. I think I might be doing this my self from time to time! Im going to think about this video next time I train. Thanks man!

What an excellent video!

Good point about the stress curve. Failure is easy to discern on most push movements (bench press, overhead press, leg press, etc.), but much fuzzier on most pull movements (lat pulldowns and rows, leg curls, etc.), where there is a more continuous slide into partial reps. How best to standardize failure points in this latter group of exercises?

@rbgolfer2013

2 жыл бұрын

This is why I’ve built in additional accumulated volume with back movements and understand RPE is a bit harder to track especially as ancillary muscles can move a pulling load through a ROM without fully hitting intended muscle. While pressing movements can progress through increasing load and reps on top set, I’ll wave volume and go 2-3 RIR on pulling movements, reset loads, and ramp back up more cyclically. Also consider, most people would BENEFIT from dropping load on pulling motions and doing more higher quality reps over 3-5 sets since form typically goes to hell.

@kris4783

Жыл бұрын

Good point

You’re a Genuine Genius 💪🏼

This was such a great video!

"Dont train to failure all the time" Train to failure all the time. Got it.

@MisterLaughAlot

2 жыл бұрын

*close to failure

@SantiagoGonzalez-ug7sw

2 жыл бұрын

For context, you could get away with doing arms exercises to failure every time and I would suggest you do anyway. Don’t train to failure for big compounds like deads, squats, and bench imo

@CutTheKam

2 жыл бұрын

@@SantiagoGonzalez-ug7sw not just your opinion. it should be a fact. it causes a lot of muscle fatigue and lengthens recovery by a lot

@donnn-ow4rj

2 жыл бұрын

@@SantiagoGonzalez-ug7sw if you train on your own.. which I always do..it would actually be dangerous to train to total failure on alot of free weight compound exercises anyway.

@TwitchCronos100

2 жыл бұрын

@@donnn-ow4rj Ye, I always go 1 rep below failure on compound when going solo, it's like "I MAYBE could push one last rep, but am I willing to try?", not in a public gym that's for sure.

You gotta do a 'this is a work of art" video with this topic!!!!

Outstanding 😮😊

Very good video !

Solid content as usual Sean and looking great btw !

This was a good video and I think I am occasionally bailing out of a set too early. If I squat until I'm grinding slowly through the sticking point for 9 reps, then manage 10 reps on set 2, that probably means I could have ground out another two or three reps on the first set.

Honestly as a beginner this video is an eye-opener

Almost at 300k, you deserve way more big guy

Great advice, thank you.. new subscriber!

That's why strength training builds muscles AND character

Thanks!

I’ve seen guys do this with heavy weight on Side Lateral Raises… thrusting their hips forward to get the dumbbells up. It’s ridiculous. Essentially they look like they’re f*cking the air while raises their arms to the sides.

@joeyollie123

2 жыл бұрын

And what's with the Bar headbutting that people seem to do during rows?!

@pongman40

2 жыл бұрын

Haha, too much weight

@Nocturnal808

2 жыл бұрын

What do you have against lifters being sexually attracted to air

@chrisspinella

2 жыл бұрын

@@Nocturnal808 nothing. Just get a room and don’t use dumbbells

@Nocturnal808

2 жыл бұрын

@@chrisspinella that’s extra cash for a room, so why not do two activities for the price of one, please don’t be judgemental