5 Workout & Nutrition Mistakes Sabotaging Your GAINS! (SLOW OR ZERO GROWTH!)

By far the most frequent comment I get is how do I stay motivated to workout? And I gotta be honest guys the answer is usually always the same results are my only motivator and it should be yours, too. Well wearing all my Saiyan gear kind of helps as well not gonna lie makes me think that if I keep pushing myself as hard as I can maybe I’ll turn super saiyan a guy can dream, right? but seriously think about this for a second if what you’re doing yields results and if you can clearly see those results isn’t that all the motivation you need? If on the other hand what you’re doing provides no results. It doesn’t matter what it is you’re still going to be demotivated to keep on doing it even if it’s something that you like kind of like how YouTube tells me that there’s absolutely nothing wrong with my channel even though I gain thirty to forty thousand subscribers a month every month and the majority of those people never get notifications for my videos, but that’s a story for another day and YouTube shenanigans will never kill my passion for helping others so don’t worry about it. But a problem I can fix is to make sure that you are all making continuous gains by avoiding these five mistakes mistake. Number one your pre-workout nutrition is just off believe it or not meal timing can impact how hard you train take me for example if I eat way too much too close to my workout my body feels like it weighs a million pounds I’m super sluggish and sleepy and it makes sense because your body is literally trying to allocate energy to digest all the food you just ate and lift heavy weight it’s like you’re cutting your energy expenditure in half however if I eat say for hours before my workout by the time I go to train I’m hungry again and my energy levels are okay but not optimal the perfect time for me is about 90 minutes to two hours before I train and guys everyone is different and it may take some experimenting to figure out what works best for you. But what should you be eating? Well, ideally you want to be having a meal that combines protein and complex carbs and an example of that would be something like chicken and roasted potatoes or rice and beans however if you don’t have the time to prepare or even consume a meal like this probably because you’re at work well in that case you can choose to have a meal that’s mainly comprised of simple carbohydrates 20 to 30 minutes before you workout your body will be able to break down the simple carbs much faster and you won’t get that sluggish feeling when you go to Train. It’s not your best option but it’s still superior to lifting on an empty stomach in my opinion a good example would be two bananas or apples right before you workout or a high calorie protein bar would work as well. in fact as you guys know, I train super early in the morning now if I wake up late I basically grab a BSN crisp bar and an apple and just run out the door chomping away as I drive to the gym. So there’s always a solution. Workout mistake number two, you’re training too long. Guys training for 2 to 3 hours at a time is way too long. Granted there are some exceptions. For example, if you’re doing push-pull legs or a powerlifting program where the rest periods are much longer but even still you should be evaluating or always evaluating your workouts to ensure that you’re maximizing your time if your bro split training say chest and triceps as a workout then 3 hours is just too long. You should you could easily hit chest and triceps in 60 to 90 minutes max guys and as a natural lifter your body can only handle so much at once and it will get to a point to where you’re just beating a dead horse. You can only train for so long before your muscles are done, you know getting beaten up in fact I bet if the majority of you cut down your total workout time right now you would see more results so stop checking your phone stop talking to your gym buddies between every single set and maybe even reduce your rest periods to 60 to 90 seconds max in between every single set also remember this as we have talked about it before and I will continue to say it you only need 2 to 3 exercises per body part max. So if you’re training with chest with 7 different movements stick to 5 to 6 sets of the that are for you the most bang for your buck. That means more compound movements and less isolation movements work out mistake number three Program hopping. Now this might be the third mistake guys but it’s usually the number one thing holding back those of you who have been stuck in a muscle building plateau for a long period of time it’s also the reason why beginners drop out of the gym after six to eight months of training. To see results you need to measure progress and you can’t measure progress if you’re constantly changing your program. The only time you should change your program is when you stop seeing results. That could be six weeks from now eight weeks or three to four months. It depends on your level of fitness and how long you’ve been training. So instead of winging it every time you step into the gym. Plan ahead create a program and stick to it to at least two to three months or until you stop seeing results from it I suggest that if you’re a program hopper and still considered a beginner maybe intermediate start with my push-pull legs program it will help you build a solid foundation that will get you ready for anything. And if you’re a bit more of an advanced lifter, I suggest you start with my cheat and recover program there is nothing like it anywhere and it will absolutely destroy your body and rebuild it to be bigger and better. Workout mistake number four guys You’re using momentum the wrong way and now this might seem weird but there are two kinds of momentum there’s the momentum that people use in the gym that eventually gets them seriously injured and then there’s momentum smart lifters use to overload their muscles and spark strength gains like you see in my cheat and recover program. Let’s take pull-ups for example which by the way is an amazing exercise for your overall back and biceps development if you’re using momentum For kipping reps. You’re not spiking muscle growth Okay you’re just getting really really good swinging your body around the correct way to use momentum would be to swing and thrust your body up and over the bar and then control the negative remember that you are not only stronger but break down the most muscle tissue for regrowth in the negative. So a motion like kipping will never yield the kind of results in terms of muscle growth that you’re looking for. Proper momentum is not only acceptable, but it’s also encouraged in many exercises including the barbell biceps curl a t-bar row and even a shoulder press but only as an advanced tool for advanced lifters who’ve hit a plateau or use as a smart tactic for intermediate lifters who are in pursuit of faster muscle and strength gains and this is kind of the foundation as to which my cheat and recover program was built around and the final mistake is listening to the wrong advice and guys I feel like this mistake never really used to exist until the explosion of social media. In the past if a trainer sucked or a magazine gave bad advice it wouldn’t last long or the trainer wouldn’t have any clients, but with social media your knowledge is based on first how you look then how many people follow you and then the actual facts behind the advice that you’re giving. And most people usually don’t make it past the first one which is how you look that’s why YouTubers like V shreds still have an army defending him even though he clearly has no idea what he’s talking about and he ripped off all of Jeff’s content. Also, a lot of you have asked me if I like Jeff and I do he’s really smart and down-to-earth he gets it he has great information. But that doesn’t mean that we have to agree on every single thing. If every trainer agreed on everything there would just be one book of training. Difference of opinion is what helps us all grow as trainers and it should be encouraged, but you need to hold yourselves accountable before you decide to blindly follow the advice of someone online including me. Take a few hours and fact check the things that these people are saying at least this way you’ll know if the advice you’re getting is good or not. Any idiot can take low dosages of testosterone get jacked and ripped call it summer shredding and then try to sell you a cookie cutter workout program and meal plan guys I have seen it over and over again since I started making videos in 2009. And the last thing I want is for you guys quitting fitness because the advice you’re receiving was terrible and you didn’t get any results. So whether you use my programs or someone else’s I am happy as long as you’re getting results. Be sure to smash that like button if you enjoyed the video and it’s been a while since I did anything on nutrition. So I’d love some suggestions below from you guys. We can talk about different kinds of diets like keto, I haven’t really made a video about yet. What kind of food you should stick to, what you should avoid? What foods directly relate to more water retention? There’s all kinds of things we can talk about and the choice is yours So comment below and as always guys more good stuff coming soon. See ya

100 thoughts on “5 Workout & Nutrition Mistakes Sabotaging Your GAINS! (SLOW OR ZERO GROWTH!)

  1. Did you all notice the video is 9 minutes and 58 seconds? That's because pushing ads in 10 minute videos will happen from time to time, but isn't a priority. <3

    We all learn by making mistakes, especially me. In fact, I believe I'm a better trainer today because I'm willing to listen and expand my knowledge base by listening to other trainers and even comments from you guys. So if I am ever out of line… feel free to DROP THE HAMMER!! haha FULL WORKOUT PROGRAMS! – https://muscularstrength.com/Full-Workout-Programs

  2. To me athlean x uses too much technical jargon sometimes i get lost i much prefer ur style but i watch both of u

  3. Can you tell me how's my workout plan
    Monday – chest, shoulder
    Tuesday – back, biceps
    Wednesday – legs, triceps
    Thursday – same as Monday
    Friday – same as Tuesday
    Saturday – same as Wednesday
    Sunday – rest
    Every alternate day abs 30-45 minutes

  4. 6:19 the man on the left side made my day….friggin laughed for 15 minutes straight!!! although the video is pretty informative… thanks scott!!!!

  5. This is the first vid I've watched in a while, but I never noticed your accent before if you had it…. nevertheless, still good.

  6. The only thing I've heard Jeff and Scott disagree on is the necessity of the caloric surplus to build muscle. Have they disagreed on other things?

  7. Wait whats wrong with V shred? Ive only seen a few of their vids but most of what they say seems to make sense. TUT and a good diet for your body type. Im not defending them at all but are they really that bad?

  8. How to optimize a slimming regiment. Such as diet and what not.
    Just getting started in the gym. I based life on my metabolism taking care of me. Now at 34 it has been slowing down the last couple years. Help me find the tools to fix me

  9. i switched from bro split to 2 hour total body every other day and saw more gains in a month then 6 months on the splits lol. newby tho, so live and learn.

  10. I’m trying to loose weight and but I’m loosing muscle too. I drink a protein shake after my workout. I started to eat protein before my workout too(for breakfast). How do I stop this muscle loss? Love your videos!! Thank you!!

  11. I'd like to see a video on a 3000 calorie day. More specifically how to plan the diet to hit a specific macro split. In other words when I design a 3000 calorie day some times I end up with preprint slightly to high and fats too low then I have to go back in to my fitness pal and rejig everything. This can get tedious. Or is there no easy way around it?

  12. That's true, I never get notifications but I get recommended your older videos as I scroll my YouTube feed. Not in a list but every so often.

    Edit: just like this video 🤪

  13. Jeff cavaliere gives out too much misinformation… he doesn't know basic fundamentals and principles… it teaches people to be a little wacko!

  14. I'll reserve most of my motivation after School, after puberty or the "growing years". Then I could work out hard as I could…not to injure myself tho.

  15. Yeah, this makes me really upset because it just confirms what I was thinking. My trainer prescribed me a training that has 15 exercises (to target like 3 muscles in one day), with wholely different variations in the repetitions and series. Some have 3 series others have 4. He says that it's a little change and for me to gain resillience and strength, but fun fact is when I do get to do the 6 reps part he tells me put the weight to like 50% less off the one I was doing before (lol I was already hitting high range reps therefore the weight is already low). So, that train program is gonna be like 2 hours- and to topple it I have to do like more 20-35 minutes of cardio in the end. Someone help me out, seriously don't know what to do.

  16. I have yet to see anybody using any kind of a program… people use the gym like they were at a buffet… they wander around aimlessly, doing the mr. Olympia pre-contest exercises, that they saw in the magazines!

  17. Appearance is the ultimate motivator for most people I know who work out. For myself, the appearance caused by lifting weights is the least concern because that is exactly the appearance one acquires when one works out with weights – one doesn’t look tougher, meaner, sexier (well at least to anyone worth appearing sexy to lol) or necessarily stronger – one mostly just has the appearance of one that lifts weights. I am most motivated to work out by how I physically feel while I’m not working out: GREAT, compared to how I feel if I don’t.

  18. Hey Scott man to man I’m gonna say something about your physique. You look like your lower pecs are pretty nice but your crease between your pecs is kinda weak so maybe start doing some flies and your top chest is also a little small so you might want to hit the incline bench

  19. Make a video featuring Athlean X, Scott ! It's like equivalent to Goku's and Vegeta's FUSIOONN transforming into GOGETAA!!

  20. I’m glad you like Jeff. The two of you are the most sane people I see on here and I would hate if you dissed each other.

  21. He has great advice i use his advice and jeffs and barbarian bodys aswell yous are the only ones that help us thanks

  22. I've been watching this channel for a minute. I've learned I have really good genetics for bodybuilding. One thing i can say is never switched out bench press, barbell rows, pull ups, dips,dead lifts and chin ups. These exercises are key to my foundation to my work out routine. As a trainer now I realized everybody is different all the way down to our finger print. This channel is truth. I've always wanted to see chris jones, paul revila and scott in one video but hey we all have dreams lmao

  23. Can you make a video about people that work 14 hours a day and since they only sleep 4 hours at night should I even work out?

  24. Scott……..maybe a vid. On knowing the difference in hitting a plateu……..knowing the difference between needing to advance or doing a week of light waights? Just something Ive played with since I started. You always give awesome honest vids. Appreciate you!

  25. Hey Scott key up your amazing, is there a difference if your cutting between how much carbs and fats percentage u eat as long as you hitting your protein goal about 0.7 till 1 g per pound?

  26. I am gonna follow you in 5 days for 2months.
    I got my exam on 2june so after that I'll be your student
    Edit: I've never done gym before so I'll need some mentoring by you someday…pls anyone help me on how should I start

  27. I would love to watch his videos, but goddamn that accent he puts on is just fucking irritating & frustrating to hear. I'm sure he can tone it down.

  28. I'm definitely a fasted training person. I've had no issue with my energy training fasted especially because i do IF and i train in the morning.

  29. I eat 3 scrambled eggs with cheese, 1 cup of oatmeal, 1 banana, and 1 tablespoon of peanut butter. What do yall think of this for a pre-workout meal?

  30. From Texas it’s just hilarious hearing your dialect.


    You sound normal until the Arrrr have to be spoken.


    Bah bell


  31. I have never wanted to wear a muscle shirt more than now 0:18 lol. That is awesome! Looks like Bardock's armor.

  32. Scott n Jeff are the two main channels I follow. V Shred is a joke! Guy makes living out of ripping off others

  33. your last statement ' before you decide blindly following the advice of someone online, including me' makes me a subscriber…you and Jeff are both my fave…keep it up man!

  34. After seeing his wife's YouTube channel, I can't anymore. I thought he was a down to earth kind of dude, which I imagine he is but just found out his wife is worse than a Kardashian with the spending and drama. Lol. Yikes!

  35. Amazing video and informative, I needed this. I'm also training for 2/3 hours each day 6 days a week and feeling tired. Going to make changes right now. Thanks!

  36. To sum up:

    Bad pre-workout nutrition
    Training too long
    Program hopping
    Using momentum the wrong way
    Listening to the wrong advice

Leave a Reply

Your email address will not be published. Required fields are marked *