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  • 28/04/2025
jeff nipard

Datelle

sab ko helo! min ek canida ka qadarti paro badi balder hon or bin alaqwami sath par qaabl paur lieuter hon jas min bio kimasteri/kimasteri min bi es si hay or sciens ka shauq hay. min taqriban 20 sal se tarbiyat kar raha hon. majhe amid hay kah aap meri wedus se ltaf andoz hon ge!

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Sports
Transcript
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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