7 Things I Wish I Knew When I Started Lifting.jeff nipard datelle sab ko helo!

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00:00All right, what is going on everyone? So in this video, I want to share with you guys the top

00:03seven things that I wish I knew when I started lifting because if someone had just told me these

00:08things, I would have either gotten results a lot faster or would have saved a lot of time or wasted

00:12energy. Now for the record, I started lifting when I was 15 years old. I'm 28 now, so that's 13 years

00:17in the gym. So I'm going to overlay some clips from my latest upper body workout as I go through

00:22the tips here. And before we get started, I do want to thank Squarespace for sponsoring this

00:25video and I'll have a little bit more about that at the end. Okay, so the first thing I wish someone

00:30had told me early on is that I shouldn't let others influence my own training so easily. I see this

00:35manifest in a few ways in new lifters, and I'd say it's most common in young lifters. Probably the

00:40most dangerous form of this is lifting to impress your friends or other people in the gym. Usually

00:46this results in loading on more weight than you can handle with good form. And so you end up doing

00:50things like not squatting to full depth, not touching the bar to your chest on the bench press,

00:55or having your spotter curl the weight up for you. And trust me, as an experienced lifter,

01:00I can say that no one really cares how much weight you can move if it's not done with good form. And

01:05personally, when I see a new lifter in the gym, I'm way, way more impressed if they have a really

01:10nice technique than if they're just throwing a bunch of weight around. So even though it can be

01:14very frustrating to see people getting stronger than you, faster than you, I think it's important to

01:19keep in mind that ideally this is going to be a lifelong journey for you. And the downside of

01:24encoding bad lifting habits early on that then need to be unprogrammed down the road is far worse

01:30than just having your buddies getting slightly ahead of you in the beginning. Now I also see this

01:34take form as basically just copying exactly what it is your favorite bodybuilder or influencer is doing.

01:39I actually fell for this one pretty hard early on in my career. Whoever was the biggest and strongest

01:44guy at my gym, I just take everything he said and run with it. And if I wasn't so easily influenced by

01:49others, I might have been able to find out what works better for me through a combination of

01:53self-experimentation and healthy skepticism. Number two is that building muscle and losing fat is

01:58actually pretty simple. I think a lot of YouTubers and influencers sometimes make the process sound much

02:04more complicated than it actually is. And because you have so many different influencers doing so many

02:10different things, it can be difficult to figure out what it is that actually matters. You've got all this

02:15stuff at the very tip of the iceberg being thrown at you all the time. So it's hard to decipher what it is

02:20that's actually driving progress. So I had someone tweet me saying that if you can't explain it in a single

02:25tweet, so in 280 characters, then you probably don't understand it. So here's what I said in response. You want to

02:31lift weights with good form, mostly in the 6 to 12 rep range. Now that doesn't mean only in the 6 to 12 rep range.

02:38Mostly with compound movements. Be consistent. Train hard. Have fun. Eat enough protein. Be in a caloric

02:45surplus to gain size faster and in a caloric deficit to lose fat. Now I would probably add progressive

02:51overload to that, which is kind of captured in the be consistent and train hard part. But it is

02:56important that you're not only consistently showing up to the gym, but also consistently progressing with

03:01what you're doing. I covered this in detail in my fundamental series, which I'll put a link to

03:06down below. But the bottom line is that while it can be fun to try out different workouts and use

03:10fancy training techniques, and in my opinion, there's nothing wrong with doing that. It's important

03:15to keep in mind these main things that are driving the majority of your progress forward, especially

03:20as a beginner. The third thing I wish I realized is just how much genetics matter. And when I say this,

03:25a lot of people get discouraged because they assume maybe they don't have the best genetics for building

03:29muscle. And so there's no real point in even trying. But that isn't the case. It simply means that

03:34like almost anything, we're not all starting on an even playing field, which means you should only compare

03:40current physique to your starting place and not anyone else's current physique. So you can use

03:45other people as motivation, but it's important to recognize that even if you copy exactly what

03:50your favorite bodybuilder or influencer does, it's still possible that you'll never attain their level

03:55of physique development because of differences in genetics and also the fact that these social

03:59media platforms tend to select for the genetically elite anyway, setting an unrealistic standard for most

04:05people. So I want to look at this study from Hubal and colleagues, which had subjects train their

04:09biceps and triceps for 12 weeks. And you can see here from the graph that despite everyone being on

04:14the exact same training program, there was a huge range of muscle growth that the subjects saw. The

04:20best responder gained 59% and a few people actually lost muscle. Maybe that was due to overtraining or

04:25poor nutrition. Another point is that all these subjects ran the exact same program. So maybe that

04:30implies that maybe a subject toward the bottom end just didn't respond well to that style of training,

04:36not that they were a non-responder to any style of training. So this is why it's important to

04:40self-experiment and try different training styles to figure out what best fits your needs. However,

04:45this doesn't also mean that you should always be hopping around from program to program. You need to

04:49give it time to see if it actually works. And in a blog post on genetics, Greg Knuckles argued,

04:54you need to train consistently for at least four months before you can have a reasonable idea of how

04:59well you respond to a particular training program. And if you don't put in at least a year of consistent,

05:03challenging training with a good attitude, you probably aren't justified in confidently claiming

05:09that you have bad genetics for lifting. Also quickly on the topic of genetics, while you can

05:13make a muscle bigger or smaller, and that can kind of change how your body shape looks, you can't really

05:19change the shape of a muscle itself much. So things like ab symmetry and bicep insertion distance from

05:25the elbow can't be modified with training. So don't be fooled by people who claim to have some special

05:31trick for this. Okay, the fourth thing I wish I knew when I started is that your physique is going

05:35to look very different based on lighting, your level of pump, the time of the day, etc. I remember

05:41when I first started lifting, I'd look at my physique in my bathroom, and then I'd go and look at my

05:45physique in my bedroom and notice that they looked very different. In the bathroom, I'd look much more

05:51muscular. In my bedroom, I'd look much less muscular. Now from my perspective today, it's obvious that it was

05:56just a difference in lighting. But I think the lesson here is that you shouldn't judge your progress

06:01on an hour-to-hour basis, or even a day-to-day basis, because you may actually find that discouraging

06:06or destabilizing. I think the key is to gauge your progress over a longer timescale and use more

06:12objective means to track your progress. So you can take progress once or twice a month, use average

06:17bodyweight trends, and most importantly, make sure you're getting progressively stronger in the gym.

06:22And these things are going to be a much better indicator of whether or not you're making progress

06:26than just constantly checking yourself in a mirror. So kind of piggybacking off the last one,

06:31I think being very analytical about your training and nutrition as a beginner is a very good thing

06:36for driving progress. So you should have some kind of workout logbook or app where you track your

06:41weights and reps from week to week. And I also think that tracking macros, or at least tracking your

06:45food intake, is the best way to know exactly what you're putting in your body and how you can regulate

06:50that to best suit your goals. And following a meal plan also can work fine as long as the macros are

06:55well suited to your needs. But I prefer to set up a more flexible approach for beginners so you don't

07:00become a slave to that particular meal plan and you'll be able to be more flexible with your approach

07:05over time as your goals and needs change. And eventually you'll be able to understand your body

07:10and its nutritional needs so that you don't really need to track or follow a set nutritional plan

07:14at all anymore. Now of course this doesn't imply that you need to track every single set that you ever do

07:19or every single bite that you ever eat. But having a log of what you're doing for future reference

07:24and to see if you're making progress is extremely valuable, even if there is some ballpark estimation

07:29to the specific numbers. Okay, so number six is that you don't need steroids to build an impressive

07:34physique. A lot of early lifters get so convinced that in order to build any muscle or have a lean

07:39physique at all, then you need to use steroids. And this simply isn't true. I'm not going to go into

07:44any length or detail here, but I think steroid use, especially when you're still new to the gym,

07:50can set up a slippery slope for serious mental and physical health issues down the road,

07:55especially when you cycle off and lose most of the size you had put on, which can then perpetuate

08:00the problem over time. So anyway, I talked about those issues in detail in a steroid science explained

08:05video, which I'll have linked down below. And also I think there is something to be said for more or less

08:10maxing out your natural genetic potential first before even thinking about turning to steroids,

08:15because this way you're going to be forced to learn how your body really works and how it responds to

08:20different training styles without having the magic of steroids in your corner from the outset.

08:24And the final thing I wish I'd been told when I started lifting is that when you're new to training,

08:29you are by far the most primed for growth. So during this time, you really want to take advantage

08:35by getting serious about your training. It's common for me to see guys only hit chest and arms for

08:39their first year of training and then end up with an unbalanced disproportionate physique that

08:44might then take another couple of years of really hard leg and back training to balance back out. So

08:49while you're still in the newbie stage, you want to be intelligent and thoughtful about how you're

08:54training, because this is the time that you're probably going to make the best gains of your life.

08:58And unfortunately, there isn't ever going to be a time that you can get that newbie period back

09:03unless you completely detrain again. Now that isn't to say there's any real urgency to the journey here.

09:08If you don't get everything perfect during your newbie phase, that's fine. I don't think anyone

09:13ever actually does. And as long as you're consistent and balanced with your training over the coming

09:17years, things will eventually balance out as you near your natural genetic limitation anyway.

09:22So all other information, I want to direct you guys over to my fundamentals video series here on

09:27this channel, which covers all the basics you need to know as a new lifter. And then my technique Tuesday

09:32series covers all the basic exercises you might want to include in a training program. And if you're looking

09:37to make all this stuff more actionable in the gym, I'd recommend checking out my fundamentals

09:41hypertrophy program, which was designed for people in their first couple years of training.

09:46And before we go, I want to thank Squarespace for sponsoring this video. Squarespace is the

09:50all-in-one website platform that I use to run jeffnippert.com. And I actually just finished

09:54redesigning my website layout over there. So I built in a new video loop that plays on the homepage

09:59and revamped all my program pages. So Squarespace has really aesthetic designer custom templates

10:04and 24-hour customer support they'll use anytime that I run into any issues. And they make the

10:09entire process of running your own website really simple. So if you're looking to get started with

10:13building your own website or your own online store, you can go to squarespace.com for a free

10:17trial. And then when you're ready to launch, go to squarespace.com forward slash nippert. And that's

10:22going to save you 10% off your purchase of a website or a domain. So thanks again, guys, so much for

10:27watching. Don't forget to leave me a thumbs up if you enjoyed the video. Don't forget to subscribe if you

10:31haven't already. And I'll see you guys all here in the next one.

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