The SIMPLE BASICS that get you 95% of the gains... (training, diet, supps)

TL;DR

To achieve 90-95% of desired gains, the video suggests consistently following a program, training 4-5 times a week, completing 16+ sets per muscle group, tracking macros and calories, and using whey protein and creatine supplements.

Transcript

this is a diminishing returns curve depending on the context sometimes it will level off here or sometimes it will begin to decrease what it says in the sentence is for every extra bit of input there is a smaller increase in output I.E the returns are diminishing let's say going to the gym six times a week gets you the best results possible sick so... Read More

Key Insights

• ↩️ Consistently turning up and doing something each week is more important than being optimal in every aspect.
• 😫 Training 4-5 times per week is ideal for maximizing gains, with a minimum of 16 sets per major muscle group.
• 😘 Following a program and tracking lifts requires low effort but provides high rewards.
• 💇 Tracking macros and calories is worthwhile during cutting phases, but may not be necessary during bulking phases for most people.
• 🥳 Consuming a decent protein intake throughout the day, including whey protein and creatine supplements, is beneficial for muscle growth.
• 😅 Basic general health considerations, such as eating fruits and vegetables, are essential for overall well-being.

Questions & Answers

Q: How many weightlifting sessions per week are recommended for optimal gains?

The video suggests averaging 4-5 sessions per week, with 5 sessions being ideal for maximizing gains.

Q: Is it necessary to follow a program and track lifts?

Yes, following a program and tracking lifts is highly recommended as it requires low effort while providing high rewards. Progress is more noticeable when transitioning from not following a program to following a decent one.

Q: What is the minimum number of sets per week for each major muscle group?

The video suggests a minimum of 16 sets per week for each major muscle group to achieve the majority of gains. Going beyond 20 sets per week is generally unnecessary for most people.

Q: Should meal timing and individual macro breakdown be a concern?

Overall meal composition and hitting a decent protein intake throughout the day is more important than individual macro breakdown and meal timing. Consistency in eating well is key.

Key Insights:

• Consistently turning up and doing something each week is more important than being optimal in every aspect.
• Training 4-5 times per week is ideal for maximizing gains, with a minimum of 16 sets per major muscle group.
• Following a program and tracking lifts requires low effort but provides high rewards.
• Tracking macros and calories is worthwhile during cutting phases, but may not be necessary during bulking phases for most people.
• Consuming a decent protein intake throughout the day, including whey protein and creatine supplements, is beneficial for muscle growth.
• Basic general health considerations, such as eating fruits and vegetables, are essential for overall well-being.
• Consistency is the key to maintaining gains, and not losing progress requires consistent effort and mindful diet and exercise habits.

Summary & Key Takeaways

• Training consistently 4-5 times per week will lead to significant progress, with 5 sessions being ideal for maximizing gains.

• Following a program and tracking lifts is highly recommended, as it leads to better results compared to making up workouts each time.

• Hitting each muscle group twice a week with 16+ sets and taking most sets close to failure will yield substantial gains.