*Habits That Are Stealin’ Ya’ Gains!* 1. Overtraining -Stimulate, don’t annihilate 2. Progressive Resistance Training -Must always increase intensity 3. Bad Workout Tempo -Be judicious with rest periods 4. Not enough rest -7.5 to 9 hours, no discussion 5. Poor nutrition -Can’t outwork a bad diet *BONUS* : EMPHASIZE ECCENTRIC CONTRACTION
@tylermoschel97893 жыл бұрын
shut the fuck up
@pedrorodrigueztube2 жыл бұрын
👍
@sdeedenzacker7 жыл бұрын
All the people on phones drives me crazy!!!!!! It's that way every where not just the gym. I totally agree with you Jerry, you don't need to be on your phone in the gym. I won't bring my phone into a restaurant either. People are addicted to their phones, it's out of control!
@shanerobinson9254 жыл бұрын
music? lol
@thehubbabubba6674 жыл бұрын
@@shanerobinson925 yeah that, I also use an app on the phone to keep track on how much I'm supposed to lift and how long to rest.
@shanerobinson9254 жыл бұрын
Dank Vader mind giving me the name of the app bro?
@kvnd73313 жыл бұрын
real men stare at the wall or some chicks ass in between sets, none of that cell phone bullshit!!!
@eliasekstrom66603 жыл бұрын
@@kvnd7331 lol
@Cloppa20002 жыл бұрын
After 8yrs of heavy training I know all these things.. but after hearing this today I realised I'm not doing them!!!! These are the basics but this is a pure gold reminder of these basics! When I look back at my training log I see the best results were when I was taking longer rests (by alternating 3 exercises rather than sitting down between sets) Eating more (incl more protein), having an extra rest day here and there (but not too many!) and sleeping well (work stress is playing havoc with my time and sleep now!) Trying to lose body fat always throws me right off my game by eating less, having less rest, doing some cardio and basically forgetting all the muscle building laws in this video!!! Time to get back on track! Thanks Jerry.
@KodiakGreg Жыл бұрын
Same for me 😅
@richardlawson67875 жыл бұрын
When I cut my sets from eight to three my muscles grew like crazy...glad you mentioned progressive resistance...you need to log your weight and reps and always try to do more reps...not sets...each workout
@thehomefront19054 жыл бұрын
Jerry my friend you must be the most knowledgeable guy on bodybuilding ever, how lucky we are to have your knowledge at our finger tips, thank you.
@LeLRathlor287 жыл бұрын
Jerry Brainum should be a millionaire with all his research and tips
@jamilsuriel44064 жыл бұрын
he making millions from youtube from the viewers, and ads
@daviddelapenha11374 жыл бұрын
This guy is awesome
@MrDarrelln643 жыл бұрын
He probably is😁
@thomasthompson57023 жыл бұрын
Jerry BRAINum get it. It’s there for a great reason. He is a tree of knowledge.
@chipsandguac27 жыл бұрын
Thanks Jerry! Cell phones in the gym is a pet peeve. Good info too
@Caffeine_Man-unc7 жыл бұрын
This is really the only good video series on this channel nowadays. Jerry is the gainz prophet preaching the swoly bible!
@TheSkinon6 жыл бұрын
Wheymen!
@Dropzone-jw6mo7 жыл бұрын
You can overload the muscles without increasing weight or reps. Slow your rep speed down and see how many reps you get with the current weight your using.
@frankcolletti43447 жыл бұрын
Dropzone909090 that's true to a certain degree but not the answer. If you stated doing full squats with let's say 150 pounds for only 10 reps and you can't make another but over 2 year's of very dedicated training and following all the out of the gym factors like your nutrition, rest and making small poundage progressions on your barbell full squats over 24 to 30 month's of extremely dedicated training you have increased 100 pounds on your squat so now you are squatting with 250 for 10 reps that would be incredible progress. Your whole body would be bigger and stronger but unfortunately so many people don't understand this concept of training and don't want to put in the very hard and dedicated work inside and outside the gym.
@williamgarcia65076 жыл бұрын
Dropzone909090 wieght has nothing to do with size its the tention on the muscle. A fact even the mahority of pros don't understand!!
@williamgarcia65076 жыл бұрын
@frank colletti that was for u^
@miguelroman42946 жыл бұрын
William Garcia dude with those thin legs I think the one who doesn't understand the concept is you! no offense.
@jakesully79574 жыл бұрын
Yep...Smartphones or cell phones in the gym should be used for emergencies or music only. Tottaly agree!
@emulations85627 жыл бұрын
A few days ago I was doing an arm super set of DB curls and tricep cable kickbacks, I was curling 10kg dumbbells with the focus on squeezing and lowering the weight in a slow controlled way. A young guy who was training with his friend was also curling however he was using the 17.5 kg dumbbells and swinging, alternating and bending over all at the same time with zero eccentric focus and control, ironically most of these guys look at me as if to say "10kg pssh" The next day I saw him on the lat pulldown machine using far too much weight and barely pulling the weight lower than his face... Now I am young too but I never really understand why guys feel such a need to load weight far more than they are capable of lifting with good form, the body doesn't care how much weight is written on the iron it only knows how it feels and responds to resistance and contraction. Looking forward to your next newsletter release Jerry!
@rawtaa85917 жыл бұрын
MARS-_-_- ATTACKS ego lifters are the worst! And they arent even that big or toned!
@AhatiMaat7 жыл бұрын
Rawtaa85 they're also very intelligent people these EGO lifters Lol one guy was doing cable arm curls and swaying while bending his back in uncomfortable positions...verdict he was lifting more then he possible could safely...I simply mentioned he could try lighter weight and no one would notice (he was a man in his late 60's) he looked at me and said "I know...I know" and continued on fuking up his back Lol
@trappenweisseguy276 жыл бұрын
This is why training at home is great whenever possible because you don't feel self conscious if a 15 pound dumbbell is kicking your ass.
@MrDanielWP5 жыл бұрын
It just comes down to the fact that people want to see gains in strength and they aren't patient enough for their body to improve before increasing weight.
@joeldavis285 жыл бұрын
MARS-_-_- ATTACKS Ego Lifing at its best. People who never grow out of that beginning phase of lifting will always have a shitty physique. Love that they try to look strong and bad ass in the gym and the other 23 hours out of the gym no one even knows they workout cause they look like garbage.
@bartoszjedra11617 жыл бұрын
He should be announced Pope in BB world! Very informative, straight no B.S, anchored to scientific pubs. Keep up!
@anrose83354 жыл бұрын
Oh yeah? Where are his OWN muscles?
@ExploitMage4 жыл бұрын
? hes delivering information not flexing.. he delivers the info hes not trying to make u wet
@matthewbickham4065 Жыл бұрын
So why I’m making better gains at 42 vrs 20s is because I’m weight lifting with my 15 year old boy. This is putting me In the optimal rest time waiting for him to do his set. Interesting. Really enjoy your videos. Plus like you said information is key. I’ve been weeding through the info negatives are inportant
@firdausHITMAN7 жыл бұрын
Thank you Jerry. Please keep making videos.
@gerardolacruz97797 жыл бұрын
This guy is so wise.. .. I really mean it.. .. He is amazing !!!!
@benjaminjimenez74203 жыл бұрын
How did I just find this?! This is a goldmine. God bless this man!
@lucaborzani566 жыл бұрын
i use my cell phone to time rest between sets. But yes, i see people watching youtube and stuff while training. That's why they have no gains to show
@SoSo-hb1my2 жыл бұрын
I too use my phone but for timer only
@johanhansson45747 жыл бұрын
I dont know what you call it in americano but in sweden we call it weight fixation. And i think that is a big reason a lot of dudes dont make gains. Progressive overload shouldnt be about "wanting" to lift a sertain amount of wheight but to do calculated increases in what your muscles actually need.
@Joy_batalvi5 жыл бұрын
Great operational and motivational instructions Sir!! I really respect you.
@noahkb805 жыл бұрын
My biggest issue is sleep. I just dont have the time for 8 hours. Work , family, etc. I just train recreationally, so it's not like I'm training for the Olympia , so I have to accept some short comings. However I am the type of person that I do not like half assing things and want to maximize all I can. I need to study more on, if there is anything, to help combat the effects of less than optimal sleep. I'm sure there isnt much, if anything. Nothing replaces sleep. Once I get my sub to Jerry's letter, I plan to flood his email regularly with questions on this matter. Lucky you. Haha. Another great video. Thank you sir!
@philmessina4765 жыл бұрын
Well, Arnold swears by six hours of sleep for the busiest among us, as that was his approach. Plus, naps may be included daily whenever possible to assist muscle growth.
@kryptonianstrength84615 жыл бұрын
If you are over 35 years old , you should go to doc to check your testosterone , and get the teraphy , even with lets say 6 hours of sleep would be enough
@MrCarstennielsen4 жыл бұрын
Prog. Overload...in 5 yrs i should be curling 500 pounds then?
@tbyrdjr5 жыл бұрын
I understand what you mean by people playing on their phones, but I take my phone in every time I work out. I have a workout tracking app called JEFIT that I use to log my workouts. It keeps all my stats, PRs, weight, measurements, etc. I also use it for music. I will not answer a call while working out (unless its an emergency or I'm expecting an important call, and then I step out so not to disturb the other people). I get in the gym and I workout HARD. I do not lift any amount of impressive weights. I do high repetitions, and up to 10 sets of each exercise, with the last set going to failure. I don't play in the gym, and my phone is a tool to keep accurate records
@trsking Жыл бұрын
Your 100% rt workout flow is real. I go to L.A. Fitness. In NJ and the people their stay glued to their stay on their cell phs and do a set every 15 mins. I hv to wait until, their done w 10+ sets. It's sad to watch this mess. I just can't believe, hw these people are wasting their time. Thxu, for your insite.
@mrnpc23237 жыл бұрын
People over complicate the absolute shit out of this. Drives me fucking crazy
@djohnson-ku4cl Жыл бұрын
Never heard him much before recently, and he's amazing!
@robertriefer93124 ай бұрын
I used train every thing twice a week like Jerry did I made great gains with old school bodybuilding routine. But now I find I need more recovery so I have cut back to training every thing once a week. I still train heavy as I can I only do two sets and rest 5 minutes between sets and I am making great gains.
@soulhunter36317 жыл бұрын
The essential infomations are here , great video thank you
@sdeedenzacker7 жыл бұрын
Good video, as always!
@educatedscum53067 жыл бұрын
My problem is sleeping
@billytheweasel7 жыл бұрын
research looking up into the blue sky - optimal health people are dead serious it works. seems to help me but i haven't done a study exactly.
@theblindreefer87187 жыл бұрын
thank you makes a lot of sense keep telling my friends in the gym we are overtraining we are all in our forties and fifties and do about 20 sets a day keep telling them were over training but do they listen know do they hell
Great video man. This explains alot. I do everything right. Accept for REST. I have 4 kids and my wife works nights. I do construction get up early every morning. I get woken up by the baby and when my wife comes home. Interruption on my rest every night. Thank god I cant have any more kids. As soon as the baby is a little older rest should get better. Ughhh.
@seigfredarevalo-lb7ru Жыл бұрын
thanks i will treasure this.
@TIMHOFFER3 жыл бұрын
Jerry 1#. 20 years of bodybuilding and hands down Jerry is the best. Dog is God spelled backwards. Love my pups
@AfricanApples2 жыл бұрын
Brilliant information 👏 👌 👍
@a.f.s.30045 жыл бұрын
Jerry...your info is the best. All spot on info.
@bartoszjedra11617 жыл бұрын
i'm a mechanical engineer working on fatigue life analysis and i see so many similarities to muscle fatigue mechanism. This includes the mechanism of largest stress range causing largest damage which is why body builders focus on applying max muscle tension and then contraction to keep the applied stress range to the muscle at max. One of the veeery interesting fatigue mechanism that is causing huge damage is due to "holdtime" effects. This is time dependent fatigue (do not confuse with creep), in other words applying given stress level at some period of time....this makes me think that there can be some benefit to muscle damage and resulting growth when you HOLD THE MUSCLE AT MAX STRESS POINT for some time...i know it sounds vague but i would be super interested in scientific studies that covers this. Anybody can point me to these? Jerry would you make a video on that please?.
@mrmegabuckssongs5 жыл бұрын
What you're talking about translates to isometric or static holds. These are done at the points you feel weakest and strongest in relation to a specific lift.
@humbertoventura13444 жыл бұрын
Thanks Jerry. Cheers from Portugal.
@lazarsorak95896 жыл бұрын
You forgot to mention a lot of water is required for regular gainz
@codytanaka5852 жыл бұрын
i used to only do 3/4 times gym a week. i bumped it up to 6x/week PPL and my progress started to took off, people in my gym started asking if i took roids. 6x / week 1-1,5 hour max is real nice for me
@ab-nm6xi2 жыл бұрын
This guy is so angry. I love it!
@mariozwingmann62697 жыл бұрын
Top ...great work!!! I subscript and must say, that the amount of knowledge U share is more than worth 10 bugs!!!
@seanfrost25097 жыл бұрын
Thanks, Dr. Brainum!
@cranjismcbasketball21185 жыл бұрын
My wife is in labor... ima hit the gym🤣🤣🤣🤣12:00
@mattterry22657 жыл бұрын
Excellent info....keep it up!!
@Xuren.u6 жыл бұрын
I bring my cellphone and listen to content like this while lifting
@antoniobarragan77557 жыл бұрын
wow great video. I learned a lot thanks.
@R0VD7 жыл бұрын
When you say maximum 8 sets, do you mean 8sets per workout or 8sets per exercise?
@tycoon16613 жыл бұрын
Per exercise I believe
@zome535 жыл бұрын
90% of muscle growth is from the lowering of the weight which is 4 seconds...You would have to lower the amount that ya use now then progress by adding weight
@graceintheplace137 жыл бұрын
OMG! Jerry, I loved you before but your piece about rescuing a dog at the end was THE BEST! Thank you for sharing all of your wisdom with us!!! xo
@Zoltar18117 жыл бұрын
I train 6 days a week same body parts most days train to failure but never feel overtrained how can you tell
@tonstermits6947 жыл бұрын
2012saviourofstaffs are you huge? no? eat more or do less, pick one
@elmalanmalan21754 жыл бұрын
6 days? You over training
@IronWarrior864 жыл бұрын
Either each of your workout volume is very low and/or your intensity is low, and you're probably not using progressively heavier resistance (sticking to lighter weights and not taking them to near failure).
@Zoltar18114 жыл бұрын
Iron Warrior possibly but back then I was eating a ton of quality food and sleeping 8-10 hours a night
@IronWarrior864 жыл бұрын
@@Zoltar1811 Those are important factors. Main thing is to get results out of whatever you do, so if you feel a particular style of training or frequency works then stick to it.
@coreymeredith8713 жыл бұрын
This guy is great. Good channel
@chewbaccasanchez41975 жыл бұрын
Just checked out Jerry's bodybuilding photos, incredible.
@SuperAhmadio7 жыл бұрын
Thank you that was good information to know
@imhatchmantoo2 жыл бұрын
Come on man, i use my cell phone for my work out soundtrack. All i do is hit play and go. Lol
@INSURANCECLU5 жыл бұрын
When you are in the gym and looking at your iPhone the whole time.
@coop987 жыл бұрын
Great stuff Jerry!
@rawtooth47045 жыл бұрын
What's the best Herb Vitamin supplement to Have ?
@AntCsod2 жыл бұрын
Agree on the phones, however. Mine phone is my training log via excel, I am not texting
@AniketLamba5 жыл бұрын
Hi,my testosterone levels came back to me at 306.3.I'm 20 years old and I lift 5 days a week.I've been lifting consistently for the last 8 months with very little progress.My nutrition is in check (I take 92 gms of protein through food and I supplement with fish oil and Ashwagandha.I'm getting enough sleep and I slowly contract the muscle during the exercises like you said.What should I do now,cut my training back or go to an Endocronologist for a checkup?
@SLF19905 жыл бұрын
Those are pretty low test levels, yours should be higher.
@richardlawson67875 жыл бұрын
Jeez..mine is over 990 and I'm 54 years old natural.see a specialist.
@joziv7 жыл бұрын
1: you're not taking tren 2: you're not taking tren 3: you're not taking tren 4: you're not taking tren 5: you're not taking tren
@miguelroman42946 жыл бұрын
Joeyissexy taking Tren is not sexy why be in the minority with your dumb post that is more in line with an Junior high school brat!
@Smalltownbrewer15 жыл бұрын
Fuck off junkie asshole
@BJETNT5 жыл бұрын
Stuff is freaking magic!!! But I would not rely on it. SARMS are much safer and very effective. But only if you get the real thing.
@BJETNT5 жыл бұрын
Junkie is a bit much! So someone on hormone replacement is a junkie? Sounds like your just hating on them, for what reason I have no idea.
@robban617 жыл бұрын
Hello Jerry! I have a question for you. Is it tru that Quinoa conteins all the nine exencial amino acid?
@albardo087 жыл бұрын
Yes.
@robban617 жыл бұрын
tanks
@kushty1 Жыл бұрын
Reason I take cell phone into gym is for music on earphones and my workout app is on my phone. I thought that was the reason everyone fiddled about with their phones at the gym.
@gegkilla Жыл бұрын
LOVE YOU JERRY
@eirikhansenseeland93947 жыл бұрын
best show inn gi!!
@MrDanielWP5 жыл бұрын
Point #2: Weight done in an exercise should increase by 2.5 lbs every time you do the exercise? Does this mean between sets or between workouts? It sounds like he means between workouts, but that can't be right. If you are gaining 2.5 lbs of strength per workout... 1 year = 52 weeks, 1 workout per week = 52 workouts, and increasing by 2.5 lbs per workout (over a year period) would be 52 * 2.5 = 130lbs to a lift over a year.
@gblades56187 жыл бұрын
thanks Jerry!
@silentk597 жыл бұрын
When I started training about 3 years ago I was doing anywhere from 15-20 sets. Now that iam really into working heavy and hitting it harder and better then I ever had I would say Iam at about 8-12 sets. Biceps I can get by with 8 other like back and legs 12. But the connection I get now is on a much deeper level. Ill even go do cardio then like a 10 minute sauna to loosen my muscles and the next set that muscle will shake like a bitch. They arent having it. lol Train instinctively I always say.
@theheadshot3603 жыл бұрын
this is gold
@hardgainer57912 жыл бұрын
Is music a good enough reason for a cell phone or for timing between sets to keep up a certain pace? I use mine for those things and seem to make gains. I know what you're getting at I see all of the same stuff with people at My gym. I just don't think the cell phone is the issue it's a question of poor work ethic IMO. Great video and good points all the same but lets not villify cell phones lol
@silentk597 жыл бұрын
Jerry! When increasing my rest periods to 3 minutes is this only for compound movements or also isolation? I already await about 2-3 minutes during things like leg press and bench but for iso its usually 30 seconds. Also, can I hit another muscle group during this 3 minute window or does this 3 minute have to be a rest only phase?
@UnoriginalUsername257 жыл бұрын
"5 reasons you're not making gains" are that you're not on: 1. Test 2. Tren 3. D-bol 4. HGH 5. Winstrol
@Hiiiiiiiiiiy7 жыл бұрын
Where's the Deca bro
@ELARMOOTEE5 жыл бұрын
😂
@Smalltownbrewer15 жыл бұрын
Fucking loser
@rishi88407 жыл бұрын
why put ronnie Coleman pic for this article?
@shermannorman25917 жыл бұрын
Chandroday Biswas why not
@billytheweasel7 жыл бұрын
if the topic is gainz...
@KermitHitler2 жыл бұрын
1. Not taking enough drugs 2. Weren't born with elite hyper responder genetics to both drugs and training
@capricornwolf1015 жыл бұрын
Progressive resistance: When do you stop increasing ?
@anjinsanx442 жыл бұрын
As usual this man's a treasure to real BBers
@Kilokawasaki6367 жыл бұрын
I personally think 3-1 training for me is the best, that's what my body responds better, the only downside of my training is rest I will not get more than 5and half daily due to my work, but can't complain about my gains
@jonathangolden92992 жыл бұрын
Your muscles grow their best while asleep.
@eliasekstrom66603 жыл бұрын
I have an issue with that you have to increase reps our weight every time you work out. If you main focus is to do 9 biceps curls one day, and the next time you main focus is to do 10 I found out that your mind and muscle connection is being lost very much. In fact I believe bodybuilding is about the mind and muscle connection and not about the reps. It is about the quality of the reps. I had a struggle with muscle gains until i realized it is not just that it should look like you have perfect form, you should also think that only this certain muscle part is lifting the weight. This helped me alot. I do not even count my reps. I just go till i can't do more, on every exercise(maybe not squats though, since if you're not able to push the weight the last time, you might die xD) and after that I sometimes do half-reps or just holding the weight just to create more mind muscle connection.
@andrewbautista237 жыл бұрын
i have been enlightened
@zachreacts7445 жыл бұрын
I might have to try the first one of less sets. Everything else I already do
@kevinvazquez90147 жыл бұрын
I bring my cellphone to the gym to track my weight and reps
@deanmartin3806 жыл бұрын
Kevin Vazquez fair enough, however Arnold seemed to to manage without a cell phone.
@siyamntasemadlala18623 жыл бұрын
Thnk u so much sir
@humbertoventura13444 жыл бұрын
My body can only get 6 hours sleep even if I go to bed early. What should I do?
@justj24407 жыл бұрын
@Generation Iron Fitness & Bodybuilding He doesn't source any info he states. I'd like to see the studies on the optimum 4-8 sets and also the frequency per week study?? Do tell.
@philmessina4765 жыл бұрын
Brainum offers experience-based advice; and he does seem to qualify it within a range for individual genetic variation. For a more strictly science-based approach, or research-based approach, see Jeff Nippard.
@TheShadow_8503 жыл бұрын
Jerry ur awesome!
@thomasfallanca32204 жыл бұрын
“Lol: laughing out loud”
@Terrificguyonline4 жыл бұрын
I use my phone taking notes on my progressive overload, so basically as a notepad, making gains 💪
@monopantelosp.q.11592 жыл бұрын
Not even writing this guy's name is so disrespectful.
@michelrood29662 жыл бұрын
I disagree, For legs I could never do your max of 8 sets..In one session I do leg curls,Leg extention, squats, leg press , and hacksquats..Alternating on some days for high reps, on other low reps and 4 sets on each exercise. .My quads are huge
@james1970913 жыл бұрын
Yes these idiots on their phones hogging the equipment I ask them how many sets do you have left on your phone as o need the equipment
@scottm37757 жыл бұрын
Jerry rocks!
@causticgrip83295 жыл бұрын
I bring a cellphone in order to log my entire workout. I have logs of every workout I do.
@tracypritchett4 жыл бұрын
what about 1 set to failure workouts
@beewalk342 жыл бұрын
Also not drinking enough water
@MikeMo9007 жыл бұрын
My problem is that I'm not on a cycle. 💪🏼💉💊
@billytheweasel7 жыл бұрын
I see a guy with his phone, I figure he's not serious. That's like blasphemy, I know. my .02
@animaleyes47334 жыл бұрын
I over train...but I get bored inbetween sets too.
@landondanielhyde88144 жыл бұрын
I disagree I don't think genetics matter at all I think its all about perseverance, to the diets and workout routines.
@FINDINGFITNESS1015 жыл бұрын
I really like this guy's approach. Very knowledgeable. My only concern is the amount of protein he recommends, as this seems quite high, and high protein can lower testosterone. I also recommend vitamin supplements, but as a caveat, don't recommend calcium supplements, as they can end up in arteries and articular joints.