Sean Nalewanyj on why most home workouts suck

[Animal2692]

https://youtu.be/u8t8m6vIjFU

"Whether you're training at the gym or bodybuilding at home..whether you're doing 5 reps per set or 50...whether you're lifting dumbbells, resistance bands, backpacks, bags of rice, or the family dog...

The underlying stimulus that triggers the muscle building process is that you generate sufficient effort and push your muscles close to or beyond their existing strength capacity during the set. If you don't, you muscles have zero incentive to grow.

If you're leaving anymore than 5 reps in the tank then you won't be getting much of anything in terms of a real muscle building stimulus from your home bodybuilding workout, or even a muscle building stimulus for that matter. Instead, they're more conditioning and cardio workouts at best. The bottom line is that you need to keep training hard. The rules don't magically change just because you're in your living room instead of a commercial gym."

[George2100]

Who would leave more than 5 reps in the tank? Lol

[Animal2692]

Who would leave more than 5 reps in the tank? Lol

Because many times people are more concerned with quantity over quality. They get too stuck in the numbers. It says 4 sets of 10, I'm going to do just that. I can do 5 more reps but no, it calls for 4 sets of 10. Otherwise I'm going to overtrain.

[air2fakie]

Train hard, got it. Thanks for the tip, changed my life!

[Animal2692]

Train hard, got it. Thanks for the tip, changed my life!

Glad I could help!

[SuffolkPunch]

Who would leave more than 5 reps in the tank? Lol

I can't even judge where that is.

It goes easy, easy, easy, easy, easy, easy, easy, easy, easy, moderate, hard, FAIL usually

[Heisman2]

Because many times people are more concerned with quantity over quality. They get too stuck in the numbers. It says 4 sets of 10, I'm going to do just that. I can do 5 more reps but no, it calls for 4 sets of 10. Otherwise I'm going to overtrain.

I don't think most people here have this problem. At least I really hope not.

[Animal2692]

I don't think most people here have this problem. At least I really hope not.

Most people here that have spent a good deal of time around here. I've had that problem. Articles like "volume is the key driver of hypertrophy" is what got me. Oh volume is the main driver? 50 sets let's get HUUUGE. I was that guy.

[air2fakie]

I don't think most people here have this problem. At least I really hope not.

OP likes to declare what we all do, why we're all wrong, then gives us the one solution. Repeat.

Part of the problem of never stepping foot in a gym and not lifting a weight in 2 yrs. You get stuck in your own perspective on everything and think everyone else is doing it wrong, and your only source of info comes from the internet.

[Animal2692]

OP likes to declare what we all do, why we're all wrong, then gives us the one solution. Repeat.

Part of the problem of never stepping foot in a gym and not lifting a weight in 2 yrs. You get stuck in your own perspective on everything and think everyone else is doing it wrong, and your only source of info comes from the internet.

Because training hard isn't what you're supposed to do? I'm declaring everyone is wrong and giving the one solution that you need to train hard to provide a stimulus? Didn't know that stating facts meant that. Do you have anything else here to lecture us on?

[air2fakie]

Because training hard isn't what you're supposed to do? When can you ever use logic?

No, the fact that you think none of us train hard and that you've made another revelation.



______________________________________________
Weighted calisthenics < weighted calisthenics + weights anyday.

[Animal2692]

No, the fact that you think none of us train hard and that you've made another revelation.



______________________________________________
Weighted calisthenics < weighted calisthenics + weights anyday.

Dude I get that the gyms are closed but you gotta CALM down brotha! No one said that no one here trains hard. Why you gotta take everything so personal man

[chacha15]

weights are hard to find right now at a reasonable price and bands are sold out. 30lb dbs are going for $150

[SuffolkPunch]

Most people here that have spent a good deal of time around here. I've had that problem. Articles like "volume is the key driver of hypertrophy" is what got me. Oh volume is the main driver? 50 sets let's get HUUUGE. I was that guy.

Volume IS the key driver of hypertrophy - but has to be counted as number of hard sets.

I'm pretty sure I've already linked Greg Nuckols' article about volume and how to measure it. I can't be arsed to do it again, if you aren't going to read it.

[Animal2692]

Volume IS the key driver of hypertrophy - but has to be counted as number of hard sets.

I'm pretty sure I've already linked Greg Nuckols' article about volume and how to measure it. I can't be arsed to do it again, if you aren't going to read it.

And that's what I came to find out on my own even. Already have read that article too. I just mentioned a dilemma I had in the past that I'm sure many others have had as well.

[Animal2692]

weights are hard to find right now at a reasonable price and bands are sold out. 30lb dbs are going for $150

True that, that's why stronger people need to be doing harder calisthenics exercises with more difficult leverages. Ring dips over push ups. I kind of like the fact that people are forced to stay home and workout because it's challenging their creativity now. People going to start realizing there's more to calisthenics than endless push-ups and possibly have more respect for it. It would be amazing to see even if some of those people don't want to go back to weights anymore after all this is over. People going to start realizing that saving all that time and gas money driving to the gym is giving them more time for things they really want to do like spending more time with family, etc.

[air2fakie]

Dude I get that the gyms are closed but you gotta CALM down brotha! No one said that no one here trains hard. Why you gotta take everything so personal man

To use your own words,

you're delusional.... You sound butthurt, I know the truth hurts.

[air2fakie]

I kind of like the fact that people are forced to stay home and workout because it's challenging their creativity now

Yeah I kind of don't like that thousands of people are dying every day, but to each their own.

________________________________
Weighted calisthenics isn't > weights simply because one failed at making progress when lifting weights.

[Animal2692]

To use your own words,

And whoever I said that to was because they started getting bent out of shape. What's your point?

[Animal2692]

Yeah I kind of don't like that thousands of people are dying every day, but to each their own.

That's just you twisting my words around to start drama. No one mentioned anything about thousands of people dying. How narrow minded could you be? Yeah thousands of people are dying but people are also spending more time with their families, people are also being more creative now with their workouts realizing that making gains doesn't always have to cost a lot of money. There's a positive in every situation. It's funny we have these conversations because even though I have never met you and you never met me, you can tell a lot about a person from the way they talk.

Honestly if we went back to the stone age, it would get everyone off their phones for a change.

[all pro]

Volume IS the key driver of hypertrophy - but has to be counted as number of hard sets.

I'm pretty sure I've already linked Greg Nuckols' article about volume and how to measure it. I can't be arsed to do it again, if you aren't going to read it.

Volume = weight x reps and add up the sets. Don't count anything less than 50% of a 1 rep max. AND YES! Volume drives hypertrophy, intensity drives strength. Maybe that's why those 5 rep programs are still so popular 5 decades later.

[air2fakie]

you can tell a lot about a person from the way they talk.

Yup.

I felt bad leaving the ignorant clueless, thought it would be selfish of me not to step back in and do some educating. And brotha there is nothing wrong with that, we are constantly learning.

[Animal2692]

Volume = weight x reps and add up the sets. Don't count anything less than 50% of a 1 rep max. AND YES! Volume drives hypertrophy, intensity drives strength. Maybe that's why those 5 rep programs are still so popular 5 decades later.

I like Greg Nuckol's way of counting volume more because it goes a step further taking into account proximity to failure. What you said is more accurate than counting sets alone because it also counts total tonnage. 5 rep sets do stimulate hypertrophy for the most part which is why like you said 5 rep programs are still so popular. But if I just count the weight×reps and get some number, that number is still just a number at the end of the day.


But for intensities between 50%-80%, proximity to failure matters. A 12 rep max is roughly 70%. Just because I do 6 reps with 70% doesn't mean I would be getting as much stimulus when I have up to 6 more reps to go.

[Animal2692]

Thanks for posting, great quarantine workout since most ppl without home gyms at the very least have rings hanging from their ceiling and parallettes under the bed.

Quick Q: So the reps don't matter much right as long as it's at least 5? Like if I never increase the reps or add weight to the vest for months but just keep getting fatter, that counts as progressive overload right? 

Thanks again buddy, can't wait to try this out tomorrow!

Lol

[air2fakie]

Lol

Laughing because you realized how silly it is that the progression scheme of your program since the beginning of the year is based solely on getting fat, which is what I was confirming in the quote you posted?

So last night while working out, I was feeling kind of down about my progress. The amount of reps I do for pull ups, dips, pistol squats, etc. have stayed relatively the same over the past 3 months without adding any weight to my exercises either. I kept thinking man this just isn't working. Then I realized, I gained 20lbs in 3 months when I started bulking up right after cutting.

__________________________________________________ ______
Relative strength < when you don't increase reps or external resistance and only gain weight

[Animal2692]

Laughing because you realized how silly it is that the progression scheme of your program since the beginning of the year is based solely on getting fat, which is what I was confirming in the quote you posted?





__________________________________________________ ______
Relative strength < when you don't increase reps or resistance and only gain weight

No man. I'm laughing because you're thinking I got fat in the first place.

https://ibb.co/Ws2LjZx

Please tell me how I got fat bro.

[TolerantLactose]

I can't remember ever watching one of Sean Nalewanyj's vids and not thinking "well, duh." His content seems geared to newbies.

[Animal2692]

I can't remember ever watching one of Sean Nalewanyj's vids and not thinking "well, duh." His content seems geared to newbies.

That's very easy to say. The basics apply to newbies and experienced lifters alike. I wonder why a lot of experienced lifters constantly find themselves going back to the basics. His stuff is solid, whether it's geared to newbies, experienced lifters, or everyone in between in my opinion.

An experienced lifter is simply a newbie whose done it longer. That's a very broad statement I know, but there's so much truth in it.

[George2100]

I can't even judge where that is.

It goes easy, easy, easy, easy, easy, easy, easy, easy, easy, moderate, hard, FAIL usually

Yup. Same here. Except squats. Those go hard, hard, hard, hard, puke bucket

[George2100]

Most people here that have spent a good deal of time around here. I've had that problem. Articles like "volume is the key driver of hypertrophy" is what got me. Oh volume is the main driver? 50 sets let's get HUUUGE. I was that guy.

Volume is the key driver of hypertrophy. Pertains to working sets (hard)