10 Things Nobody Tells You About Lifting Weights
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- čas přidán 14. 06. 2024
- Can you really lift Heavier Weights at Night than in the Morning? Are some people non-responders to exercise? These are 10 things nobody tells you about lifting weights and working out and I promise they will blow your mind. Break the chains of age-old fitness myths and muscle-building lies that you still believe in. If you want to build muscle faster and avoid wasting time make sure you know about these 10 muscle growth mistakes.
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What if you could build more muscle by working out during a certain time of the day? What about if certain workouts are more likely to actually lead you to gain body fat? Wouldn't that be useful information to know if you're goal is to improve your body composition? Well, it turns out there are a lot of important things that most people simply don't understand about working out. So today I want to go over 10 major things that you probably don't know about in regard to lifting weights and exercising.
First, let me start by answering that there actually is a better time of the day to work out in regard to strength and muscle-building purposes. According to science, you're likely to be stronger in the evening and you'll build more muscle with evening workouts compared to earlier workouts. You see your body has an "internal clock" known as the circadian rhythm. Due to this circadian rhythm, you're stronger, faster, and have a more beneficial hormonal status at certain times of the day. For example in a 24-week-long study researchers compared One group that did their workouts between 6:30 in the morning and 10:00 in the morning. And a second group that worked out between 4:30pm and 10pm. The results showed that those who trained later on in the day gained much more muscle and you can see that in the graph included in this study. (7)
Other studies have also found comparable results. (8) for example bodybuilders were divided into two groups. One that trained before 10 am and another that trained after 6 pm, and once again the bodybuilders that worked out later in the day gained significantly more muscle. So why are evening workouts more effective for strength and muscle growth? Well, first post-workout muscle anabolic signaling is higher later on in the day. Second you have a more favorable testosterone-to-cortisol ratio in the evening. Core body temperature also peaks later on in the day which enhances muscle activation, energy metabolism, nervous system efficiency, and blood flow to your muscles. All of this allows you to perform better, leading to faster progress. So if your schedule allows for it ideally you'll want to work out between 4 pm and 8 pm, although a more flexible guideline is to train between 2:30 pm and 11 pm.
Next something that most people don't realize is that strength training doesn't necessarily translate into making you better at other sports. Just because you have big muscles doesn’t mean you can now swing a hammer harder, throw a ball further, sprint faster, or land a harder punch. Sure, strength forms the foundation of many physical activities. For example, in order to sprint fast, you need to have at least a decent amount of relative strength. But strength isn’t the only component that's required in the real world. Once you’ve built a certain level of strength, improving your athletic performance from a physical perspective is oftentimes more about becoming more explosive than becoming stronger among many other attribute improvements. So if you're using resistance training to become better at another sport, make sure to also train for explosiveness, which you can do by performing workouts involving things like plyometrics, medicine ball tosses, or sprinting drills.
Another thing that I bet you didn't know is that some people are "non-responders" to exercise. We have a study, where 585 people trained their non-dominant arm for 12 weeks. (1) And on average, the participants’ biceps got about 19 percent bigger and the maximum weight they could lift increased by about 54 percent. However, the range of different responses to the training was huge, as you can see from the graph on the screen, which shows the percentage changes in muscle mass for the participants of this study.(2) So you can see that the average participant increased their bicep size by 19 percent, but something else that this graph shows us is that some participants didn't gain muscle at all and others even lost some muscle. So even though they all followed the same plan, genetics played a big role in the results. Now, if you’ve been training for a while and you haven’t seen the amount of muscle growth you were hoping for, that doesn’t instantly mean that you are genetically cursed and you should throw in the towel because We have another study that showed that there were no nonresponders when people were put on personalized training programs instead of a one-size-fits-all...
References
1. In one study, 585 people trained their non-dominant arm for 12 weeks. The study involved 6 sets of curls and triceps extensions with six to twelve reps per set. (It wasn’t stated how many times per week they trained.) Some people gained a lot of muscle but a few others gained no muscle or even lost muscle.
See Figure 1 for results
www.researchgate.net/publication/7794282_Variability_in_muscle_size_and_strength_gain_after_unilateral_resistance_training
2. Another study showed that there were way fewer nonresponders when people were put on personalized training programs instead of one-size-fits-all standardized programs.
www.researchgate.net/publication/311536467_Does_a_personalised_exercise_prescription_enhance_training_efficacy_and_limit_training_unresponsiveness_A_randomised_controlled_trial
3.Research indicates that, all else being equal, unilateral exercises generally have higher levels of muscle activity and force output per limb compared to bilateral ones.
pubmed.ncbi.nlm.nih.gov/11832870/
pubmed.ncbi.nlm.nih.gov/6693334/
4. A 2006 study published in the European Journal of Applied Physiology found a greater trend in muscle growth among females that did unilateral exercises compared to bilateral ones
pubmed.ncbi.nlm.nih.gov/16568338/
5. A 2016 study compared the effectiveness of a 24-week workout program. Researchers compared One group that did their workouts between 6:30 in the morning and 10:00 in the morning. And a second group that worked out between 4:30pm and 10pm. The results showed that those who trained later on in the day gained much more muscle.
See Figure 5 graph
pubmed.ncbi.nlm.nih.gov/27863207/
6. Tim Scheett from the University of Southern Mississippi found comparable results that evening workouts were better for strength.
www.ergo-log.com/trainingevening.html
7. Research indicates that active recovery speeds up tissue repair, one of the main reasons being that it improves blood flow to your connective tissues.
www.jssm.org/hfabst.php?id=jssm-14-769.xml
pubmed.ncbi.nlm.nih.gov/12715672/
8. Tendons and ligaments (connective tissue) receive “7.5 times less than the means from skeletal muscles.”
pubmed.ncbi.nlm.nih.gov/205528/
9. Static stretches before exercise does not reduce injury risk, as found by a meta-analysis of 361 studies.
pubmed.ncbi.nlm.nih.gov/15076777/
10. Static stretches are analgesic and create cellular damage within muscle.
pubmed.ncbi.nlm.nih.gov/7453508/
pubmed.ncbi.nlm.nih.gov/8944625/
11. One study found impaired muscle growth after static stretching for 50 seconds before lifting weights.
pubmed.ncbi.nlm.nih.gov/28251401/
12. “Ninety percent (85/94) of belt users and 63% (55/88) of former belt users utilized belts to prevent injury”
pubmed.ncbi.nlm.nih.gov/12930176/
13. When you lift heavy weights with a belt, there’ll be more stress on your spine and a heightened risk of injury.
pubmed.ncbi.nlm.nih.gov/1533266
Very informative, thank you! I'm curious...now that I've passed the big 4-0, is it true that men's testosterone level drops making strength training results harder to achieve? Do you recommend certain supplements for men over 40?
Thank you
Can you make a video for people that only work night shifts and how that effects everything or whats best to do when working nightshifts
Hey my girl signed up for your programs it wasn’t how you make it seem in the videos. Coach Sherry was very rude to top it all off. Really was disappointed in that because I wanted to join the program too and I love watching your videos but I’m not sure anything I hope you see this comment
When the last time I broke a sweat like rained down with like water.
Working out and getting fit is a lifelong thing. Don’t worry about how fast or slow you gain or lose weight and gain muscle or when you workout. It’s all about the lifelong journey of being and staying fit.
💯💯
💯
This!! 🍻
BINGO🙌 this channel couldn't of said it better!!! So if you're reading this & you don't work out on daily basis then START TODAY nothing "taste" better on those lips then good ole sweat on our hips!! YEAHHHHHH BABY so get PUMPING 🏋️♂️
Facts
Gains from working out in the evening compared to morning is likely imperceptible. It's best to exercise when you have the most psychological energy to remain consistent.
100% agree, dude.
Boom. Great point dude💪 I only have the motivation in the morning
@@antoniovelazquez8487 lmao. I think you're onto something because I've noticed the same thing. In some esoteric circles, they refer to it as the "hermetic seal".
@@antoniovelazquez8487 pseudo science
I agree with you. You need to be mentally strong do do anything physically.
#1 0:30 There is a better time of the day to workout
#2 2:05 Strength training does not necessarily make you better at other sports
#3 3:00 Some people are non-responders to exercise
#4 4:32 Weightlifting belts doesn't reducr risk of injury
#5 5:37 Unilateral exercises are better
#6 7:22 If you are injured you should take it easy
#7 8:30 Deloading is overrated
#8 9:41 Working out and getting fit is definitely not all sunshine and rainbows
#9 10:28 Static stretching before workout impair muscle growth
#10 11:29 There really is no secret
READ MY NAME PLEASE. THANK YOU❤
Thnks bro ❤
🔥
Thanks a ton.
I dont like cucks, and I don't like people that beg for followers or subs
love you
I've trained for 36 years. 30 years of that was in the evenings. 6 years ago I switched to 4am right out of bed workouts and not only does it get me charged for the day, I've got in the best shape of my life at 50 years old. I'll never go back to evenings.
Okay how shoulrd i work that early man any tips my work start at 8:00 Do i need to wake up earlier like 4am and go gym before going job?
@@elian1352 it helps that I have the equipment at my house. If you have a gym that is open early or 24 hours, you might have to schedule accordingly depending on the length of your workouts.
I am 51 and do agree that a.m is energy lifting and we should say it's different for each individuals DNA.. FIND OUT WHAT WRKS FOR YOU .. STAY CONSISTENT,DIET, RECOVERY IS EVERTHING.. SO GO TO SLEEP PEOPLE!!
@@SILVERCHARGEDS I have some eguipment on home but i go gym that us hour long travel away 5 times week when my work ends but i can try going gym earlier.
That's individual some are better early,some aren't you should try all times to see what works for you.
Hey, just wanted to let you know how happy I have been to find your channel. Since I started watching I have lost 85lbs and my wife has lost around 45lbs. Love the information and how clear you are with everything.
Amazing !!
Amazing, did you lose this weight solely by lifting ? I really need to lose a few stone or 30kg.
I’m stronger in the morning, weak and tired in the afternoon after work.
On the contrary I feel stronger in the Night even after whole work.
I get mixed feelings. Im definitely a morning person and active in the morning. I feel more on top of the workout and go harder in the morning. For me i get higher reps in the morning, but higher weights in the afternoon. My lightest evening workout (when im just exhausted after work) is roughly average for my morning
Try having an hour nap before ya workout in the evening
Same here. I workout in the morning and have great results, but it depends on the person and their lifestyle 👌🏽
Same here.
My best time to exercise seems to be around 3pm-7pm. Too early if in the morning, as my body isn't fully awake yet. Too late at night is a no-no as well.
Your body not fully awake yet lmao
I don't know , I find I have more strength and kill it at 12am to 2am .plus I've actually gained more mass than working out in the day time hours. Everyone is different no doubt.
Well the works out for me from work cause I get home at 2 💪 and I do feel I can do more when I do that
Gravity transformation always makes the perfect balance between informative and entertaining in these videos-thanks and keep them coming!
Nearly five million followers. Every video is full of invaluable, practical information. Great job, Max!
That's right. One is not stronger in a certain time of day. He could feel weaker right after eating, because the high level of sugar could make him sleepy
@@kennybeginner4087 Actually it's usually because blood is diverted to the digestive system and away from your muscles. This channel is full of junk "science"./
I found working out in the morning it's much better for me it's easier to lose weight when I workout at night it's very hard to go sleep
I don't know... everybody is different. I train between 9am-5pm sometimes I train at night. But I try to avoid too late because I have a hard time falling asleep. I think the most important thing that comes into play here is how each individual's metabolism is.
Great content man! I reset my workout plan and schedule based on the contents of this channel before they lifted the lockdown and since then my gains and performance are waaay better than before lockdown
Key for me, is frequency, weekly volume, better diet and sleep. So many variables to figure out. I focused so long on progressive overload, technique, consistency...all important, but when I went to 3 days on weaker areas, upping reps-volume for the week, figuring out overall diet (calorie surplus, protein, etc) I saw far more gains. It's a comprehensive process.
Fuck what a study says, just workout whenever you can or whatever time feels good for you. If you feel good and motivated it doesn’t matter the time you will give your best!
I believe this! I walk 30 minutes in the morning, and 30 minutes in the evening, and I've always noticed that I always walk a lot faster and more agressively in the evening, where in the morning I feel like I'm almost sleep walking. I always work out in the morning, but have been thinking about working out in the evening instead. After watching this video, I will from now on work out in the evening. Also, since January 1st I've lost 53 pounds this year, and added muscle. It's going good!!!
Working out in the evening isn’t an option for me because it negatively affects my sleep quality
Lol you are not working faster in the evening because it's evening. It's just when ur body has d energy
@@yourlandladysson6395 First of all I stated walking faster, not working. Second, he says in this video that you have more energy in the evening, so that's the reason that I said I walk faster in the evening. I never said I walk faster just because it's the evening.
@@charlesrodriguez7984 you're normal
Idk man.. I do my workouts at 6am and I feel great and more productive. Plus it’s less busy. If I train after work or in the evening Im too exhausted and hate crowds. Plus going to bed at 9pm on a work day is important.
Real bodybuilders don't care about being productive during the day neither care about the crowds, or worry about going 🛌 a 9pm, instead their main priority is build more muscles, and that videos is about it .
It is not about when you work out. The most important thing is that you consistently do it...
Working out is a priority for me so I like to do it first thing in the morning to start my day off right. When I put it off, I am susceptible to distractions and other things that may come up.
@@LargeDude2023 I agree 100%. I also work out in the early morning.
It would be cool If I could ever come even close to a somewhat muscular physique in my life. But for now I have a lot of fat to burn. I hope I will be slim before summer. I even got personalized meal plan from Next Level Diet. It's a hard journey ahead of me, but I believe in myself.
What I love about you, is the fact you give so much information for free. You truly are a blessing.
Gravity is the best exercise/workout/health channel on CZcams in my opinion. Honest, blunt, helpful and actually cites it's sources.
Keep up the great work!
@@antoniovelazquez8487 never believe everything! definitely always do your own research for certain.
Thanks for this video. Very informative and definitely some good info that people don’t say and a lot don’t wish to hear. I’ve just gotten back into working out after taking several years off and this time around I’m trying more for strength and muscle building as opposed to before when it was all about cardio and stamina. I’m very happy to know that I’ve been following most of your advice already. The only one I need to work on is no more static stretching before a workout. I’ve always done a quick warmup and followed it with static stretching. Makes sense now that it’s probably not the best idea. Just curious though, what about static stretching in between sets? If I’m doing say dumbbell bench presses and after a set my chest feels very tight as it usually does, should I static stretch during the rest period or no?
Sitting here with a deltoid tendon injury. I have been "taking it easy" too much... no reason I can't still do lower body work and some cardio, like you said. Thanks for the kick in the butt I needed!
This is really helpful info, you’re right, it doesn’t get mentioned very often. I’ve always wondered about time of day, and now I know it’s possible to respond less to working out than other people - I’m in that boat.
I love how he show sources for everything he says!
Also, in a fitness video if you are having a shirt on, you are mostly 99% genuine!
I’m on my 4th week with heavy lifting and I’m noticing a positive change. Grateful
Just find what works best for you. I feel i'm stronger during the day too, but i noticed i tend to skip the gym more if i still have to go after a full day of work. Having a bit more strength does not outweigh skipping, and hitting the gym only 3x per week vs. 5x when i go before work.
Good point!
Facts
Love this guy's honesty and information.
TREMENDOUS as always Max. Thank you
I went from 288 to 221 in 4 months
Good shit man keep it up
Awesome! Keep it up! 👍 Never stop. 💪
Are you Mething around 👋🏽
@@bluedevil2644 wdym?
I agree I am stronger in the evening after I have woken up, but I am also less likely to workout because I am tired after work and need to recover…
Hats down mate,this is literally the best channel ever, everything is explained so easy,Love this channel!!!!
You just answered questions that I've had for a long time. Thank you so much!
Yes finally I've been saying working out with a injury actually helps u heal...had no science behind it but it always worked for me
@@antoniovelazquez8487 I had a bad lower back pain, felt like a pinched nerve but it was super bad. Pain was a 15 out of 10 and I did all types of lower back exercises that one day I felt the pain at its worse and every workout was helping the pain go away. Slowly but surely. And the sauna helps when I have a cold or runny nose.
Great and informative content as always 👌👏 really appreciate your time and effort to share your experiences with us!
I love it here. Dude I learn so much over the years on this channel. Thank you brother
Just perfect! Nothing else to add. Thanks for this.
Agreed. The static stretching before training messed me up for martial arts. After static stretching, my legs will feel hyper flexible for a short moment, but it will gradually try to return to 'rest' where that extra flexibility will disappear. It also felt like the sensation from static stretching left a 'stretched elastic-band' feeling where it could rip. I ended up tearing some some things in my abductors near the hamstrings from doing my kicking drills one time after static stretching. Even when it didn't tore, my kick height felt harder to do and came with more discomfort after a couple reps. I didn't realize static stretching was a no-no since it was so common to do before a workout that even other fights did.
Dynamic stretching was the way to go. Stopped feeling all the crap that came with static stretching.
I prefer dynamic stretching before martial arts and other fitness activities, static-passive if I'm not working out or at the end of the workout, static-active during my workouts when I'm warmed and PNF for days I want to just do stretching.
How did you fix the tear you had near your abductor?
Finally, someone saying what I've experienced for the last forty years. Always felt weak when I tried to workout in the morning. 4-10 is my window. Also seems to reduce stress when done after the days activities.
Yes.
But working out in the morning is better for weight loss since you wouldn't have eaten anything for 8 hrs.
Take a light snack before workout, and your body is forced to use up fat.
Of course you can still do the same in the evening, but it's just easier in the morning
@@manasmahanand732 But you lose muscle during fatloss empty stomach 🙄
I'm the opposite. I feel strong when I wake up and drained in the evenings after a long day of work and stress. I tried both times and my evening workouts suck.
Depends on your job ! Working construction all day ! Your tired in the evening..
Kudos bro, really great and balanced video, I learnt a lot.
So glad I found you brother thank you It’s been a month of training for me and my 12 year old Maximus and we are killing it much 🤍 and appreciation 🙏
Just turned 78 today. Recently pulled a muscle in my upper back that kept me awake all night. Happened because I did some incline presses & curls without warming up. Gotta learn from that!
Dude you're an animal!
@@dwaynecunningham2164 LOL! You know that old adage--use it or lose it!
You inspired me.
@@carlor.s.4742 happy birthday man
@@CP-ew4ri Grazie!
I've always preferred evening workouts. I've gone through periods where I've done my cardio first thing in the morning to "get it out of the way" but I've always felt and been more productive in the evenings.
Wow this Unilateral Exercise Part is very Informative Thank You
Another very useful video. I've learned a lot from you. Thanks!
The time you work out is strongly determined by your work hours and gym use patterns of others. In my area it's harder to workout in afternoons and evenings due to the greater number of people working out then.
Very true
Something I’ve noticed about myself is that whenever I workout for extended periods of time(months) up to a year I rarely would build muscle but my strength itself would go up quickly
It probably has to do with how your lifting. If you are lifting around 8-10 reps on lifts with heavy weight, then you are training for strength. If you change your reps from 12-20 reps with medium heavy weight you will see more muscle growth this is known as hypertrophy.
That’s normal lol
@@augtank6432 Higher reps with less weight, produces more muscle? So instead of doing 10 reps of 35lb dumbell bicep curls, I should do, 25lbs, at 15 reps?
@@Leo-mr1qz yes if 25lbs is a moderate weights for you then yes. It builds leaner more defined muscle and doing less weight more reps lowers the risks of injuring yourself.
It could also be a lot of cardio that you include, (or being in calorie deficit) which siphons off resources for muscle building. I had the same issue when I was doing CrossFit
Always Useful! Thank you!
Thanks for all great advices
The cirdacian rhythm is pronounced with an "S" sound, as in SIRcadian. FYI.
Are you trying to change accents? Goodluck
@@MrMate8869 What the hell are you talking about?
@@MrMate8869 that’s not an accent lol 😂
David is 100% correct about the pronunciation of the word! It has an ‘S’ sound and starts with sir and the latter part is Pronounced K - D -in . Sir-K-D-in
That's exactly what an accent is. Different pronunciations of words.
How am I wrong?
Personally, my body sometimes has a habit of waking up early in the day. And whenever I have the time, I always train myself early in the morning.
Thank you for this information much appreciated
Got to appreciate the graphics along with the informative knowledge..nice video
Sergio Ramos giving fitness advice 🔥
That about working out later in day is cool,but I am mentally tired by then so I will stick to morning
Excellent. Learned so much. Hearing so much of these new ideas, good or bad for working out. Some are confirmed with well-explained reasons in this easy to understand video!
Spot the bot! LOL ( sorry, just sounds like a canned response)
Great information being imparted here. Well explained.
For me the best time to work out is in the morning, I can carry more weight since I’m not drained from the rest of the day. But seeing so many contradicting studies some saying it’s best to work out at this time , ect. Makes me think that they don’t really know, just listen to your own body.
Mornings are awesome to me because it truly kick starts my day. I go in motivated. Not sluggish or still "waking up". I get my sleep so I "jump" out of bed
@@antoniovelazquez8487 gym bro science
You know i will keep an open mind and try this. But my immediate reaction is this is an instance where everyone is different, and what works for some may not work as well for others. Because i have seen a pattern of workouts being far better for me in the morning than the evening. More energy, better pump. And i know im not the only one who feels that. But i will throw out that opinion and give this late workout a try and see if it makes a difference
Workout when you enjoy it. Forget all these unnecessary scientific information. 😂
Excellent and informative vid. Gracias.
That is the best summary ive ever seen in that topic!
Me I don't get enough sleep when I train evening session, so I do it in the morning and head to work. I stay energetic & fully awake all day long
I have the same problem. I like training in the evenings, but you need a good 3 or 4 hours to recover enough to get a good night’s sleep.
@@MrWolfstar8 the fatigue & exhaustion used to kill me till I change session. Thanks man for the reply, at least now I know am not alone.
Great info for new lifters like myself! ❤️
Thanks again Max. You are number one
Thanks for your information teachings instructions and knowledge
Just finished my workout...started at 9:45 pm to 11:30 pm... feeling great with this evening workout
Morning workout are always good cuz u get good amount of oxygen to ur body while exercising high level of oxygen means high fat burn rate
one of the better videos on this type of fitness "thing" that I've seen in a long time.
Good information. Thanks
I wish I didn’t know this because evening workouts are just not possible with how packed my gym gets.
@The best Brandon Moore because people are off work and school. I guess some people purposefully go because it’s better but it’s mostly because waking up at 3 am to go to the gym before work isnt all that fun
@The best Brandon Moore Yeah I know, I included that point in my response.
@The best Brandon Moore No it's just convenience, I had no idea about this and mostly it just depends on your body and how you feel imo
That’s why I go at six in the morning. Can’t stand a packed gym, would rather do push-ups at home lol
“The bodybuilders that worked out later in the day gained SIGNIFICANTLY more muscle than those who trained in the morning”
Going to press X to doubt on that.
X La noire
Excellent summary
Very well said bro about this topic and about the most important topic that nobody can't tell us and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always
First view 😄
He only gets few views 😂
fitrts
first* haha
We don't care
@@Yumiko-fh8iz Seems like you are having a bad day. Hope you get well soon. Bye
Glad youtube started showing me your videos again!
Great video! Man doesn’t sugar coat anything. Ty sir
Very informative...Thanks
You have been super helpful in my journey man, and I thank you for your videos.
Awesome thanks for the Info.
Thank you I find this information very useful
Great video. Some good lessons presented with terrific clarity.
I would add two things. A workout before breakfast typically lends an additional *cognitive* boost for the day ahead. And I experience less pain in my knees when running if I perform a few static leg stretches beforehand. YMMV of course.
Thank You Thank You Thank You!!!!! Awesome video You are a wealth of knowledge and a tremendous help 💪😎
Thanks bro i love your content very informative
Right on. Great info
This video is gold, thank you very much
Excellent information! 💪
I just started viewing your videos. Excellent exercise and diet, information! Good Job Sir! 👍💪
This was superbly executed
The best video I have ever seen about working out with weights. Truly amazing!
Hella informative video. Thank you!!!
Excellent thanks. 😊❤
Great informative video
Your advices are 🔥🔥
Dope video and great tips greatly appreciated
Great video, totally love what was said here thank you!
Spot on! Thank you.
Bro, this is absolutely educating, thanks for sharing. It's helpful ❤❤❤❤
I learn so much from one video. Thank you
Well done !!! 👏👏
I do static stretching not to decrease risk of injury but to increase my ability for a larger range of motion, especially on squat.