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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

Randall Smitham



  1. ScottHermanFitness Posted on June 7, 2018 at 3:49 pm

    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. joanne mccloud Posted on August 31, 2018 at 8:26 pm

    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. Thakur Rishabh Singh Posted on September 1, 2018 at 7:49 pm

    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. Daniel Stewart Posted on September 2, 2018 at 6:07 pm

    you have surpassed super saiyan 4

  5. Celldweller Stahli Posted on September 3, 2018 at 9:42 am

    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!!!!

  6. Rasheik Bailey Posted on September 6, 2018 at 3:42 pm

    Dude your a true saiyan

  7. Nhia Pheng Thao Posted on September 8, 2018 at 4:42 pm

    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.

  8. CalvinistOnACouch Posted on September 14, 2018 at 2:37 am

    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?

  9. Ad nauseam Posted on September 17, 2018 at 11:11 pm

    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?

  10. Trent Hill Posted on September 19, 2018 at 4:01 pm

    Lmaoo did he just say summer shredding as an off the dome thought or aimed it at Guzman😂😂😂

  11. SantomPh Posted on September 20, 2018 at 8:57 am

    Wonder who the "summer shred" quip ws for😂

  12. Khurram Khan Posted on September 20, 2018 at 6:47 pm

    Bro split 😂

  13. Online Movies Posted on September 21, 2018 at 2:24 am

    I want the ppl program for free but I don't had a online credit card to add the promo code what I can do Scott please?

  14. Theodur Nayne Posted on September 21, 2018 at 3:05 pm

    Tell me the secret of these complex cahhhhhbs

  15. rs480285 Posted on September 26, 2018 at 12:01 am

    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

  16. LOTTA PERROTTA Posted on October 13, 2018 at 7:37 pm

    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.

  17. Bob Schmidt Posted on October 19, 2018 at 7:11 am

    Brothers and sisters in Iron let's have a moment of silence for the fallen VShred who got rekt epic gamer style.

  18. Kanishk Singh Posted on October 20, 2018 at 5:31 pm

    I only listen to you and athlean x. Please make a collab video…it'll mean so much

  19. Frank Dice Posted on October 22, 2018 at 4:50 pm

    I really appreciate the moment to talk shit on YouTube. Hahaha.

  20. Shah Legno Posted on October 23, 2018 at 12:18 am

    What the function of eating Rice cakes in bodybuilding nutrition?

  21. zeeshan ahmad khattak Posted on October 24, 2018 at 6:00 am

    Uve great physique….

  22. B-Rad Jeezy from Malibu Posted on October 26, 2018 at 10:24 am

    What exactly is a cahb? LOLOL jk. Good channel

  23. Leila Fatehi Posted on October 26, 2018 at 3:36 pm

    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!!

  24. MASTER DOAN Posted on October 26, 2018 at 5:05 pm

    why u flap with ur left arm always? check that by yourself just noticed that 😀

  25. fishing in holland Posted on October 26, 2018 at 5:46 pm

    Good advice👍 greetz from holland😎

  26. kinodvd1 Posted on October 27, 2018 at 2:34 am

    The only channels i get advice are Athlean-X, this one and Viturvianphysique..it's a great channel too in my opinion

  27. Darren Platt Posted on October 27, 2018 at 12:42 pm

    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?

  28. Шон американец Posted on October 28, 2018 at 4:41 am

    I want to stay Bigga 'n' Betah too. Do you have a workout plan only involving barbell exercises?

  29. Jon Ling Posted on October 28, 2018 at 6:09 am

    this guy is a nerd. put on a shirt dude.

  30. Sandaru Awishka Posted on October 28, 2018 at 10:24 am

    I Got Six Pack From Your Advice Thank You Bro. 😘
    Sorry For My Bad English

  31. Feliz Navidaddy Posted on October 28, 2018 at 1:37 pm

    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 🤪

  32. Servant of GOD Posted on October 28, 2018 at 3:50 pm

    ur arms look so small bro why?

  33. David Fakhimi Posted on November 16, 2018 at 3:01 pm

    You are awsome

  34. O K Posted on November 16, 2018 at 3:53 pm

    You solved my problem bro

  35. Tomchou Nong Posted on November 21, 2018 at 6:21 am

    I train for 3hrs daily

  36. Dan Stafford Posted on December 4, 2018 at 10:51 am

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

  37. Tywin Alexander Cesare Danaë de Borgía Posted on December 6, 2018 at 12:03 pm

    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.

  38. Himanshu Singh Posted on December 7, 2018 at 8:59 pm

    which jeff are we talking about… jeff from athlean x?

  39. Tookey Posted on December 10, 2018 at 5:15 am

    what if i go to the gym for 2 hours but i work out the whole time

  40. Daniel Ivo Posted on December 14, 2018 at 6:06 pm

    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.

  41. Dan Stafford Posted on December 18, 2018 at 4:09 am

    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!

  42. Nate the body builder Posted on January 11, 2019 at 12:02 am

    Fish is a good diet

  43. Nate the body builder Posted on January 11, 2019 at 12:07 am

    For recovery try some vitamin c in there

  44. Andy Tham Posted on January 12, 2019 at 2:06 am

    Superb video as always Scott!!

  45. 53Memati53 Posted on January 12, 2019 at 4:12 pm

    that swinging dude always gets me 😀

  46. George Thompson Posted on January 18, 2019 at 2:13 pm

    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.

  47. Titas Dargis Posted on January 18, 2019 at 4:33 pm

    7:00 man check it out

  48. Matteo Barberis Posted on January 26, 2019 at 2:59 pm

    Is oatmeal a good preworkout meal if taken 2 hrs before working out?

  49. It's William Posted on February 8, 2019 at 3:43 am

    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

  50. satinderjit4 Posted on February 8, 2019 at 8:02 pm

    My friend's sister hold her to to eat cornbread to make her butt grow…wtf.

  51. Aron Guy Posted on February 16, 2019 at 8:56 pm

    I do Millionaire Hoy workouts. 😊

  52. Khairul hazmie Posted on February 19, 2019 at 4:28 am

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

  53. Daniel Pipes Posted on March 3, 2019 at 6:00 pm

    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.

  54. hakan mavruk Posted on March 15, 2019 at 6:15 am

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

  55. Jason Richuitti Posted on March 18, 2019 at 12:56 pm

    How much water per day should we consume while building muscle

  56. Toni Bogdan Posted on March 21, 2019 at 7:12 pm

    Is it bad if I train while fasting ?

  57. Cesar Fuentes Posted on March 25, 2019 at 4:13 pm

    Thank you for the tips !!

  58. Beast Mode Posted on March 26, 2019 at 7:47 pm

    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

  59. Andrew Posted on April 13, 2019 at 10:38 pm

    Absolutely love how you said maybe ill turn super saiyan

  60. pliniogoiania Posted on April 16, 2019 at 1:28 am

    For God's sake Scott, lift those shorts, lol! I see pubes :'(

  61. Lil Italy Posted on April 16, 2019 at 2:09 am

    Love the DBZ references!

  62. Cosmin Chivaran Posted on May 1, 2019 at 11:15 am

    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?

  63. David G. Posted on May 3, 2019 at 6:53 pm

    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!

  64. Nassim ephrem Posted on May 4, 2019 at 6:08 pm

    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?

  65. Britt's World Posted on May 15, 2019 at 6:13 pm

    Scott hermen here

  66. M C Posted on May 22, 2019 at 2:59 am

    I cut down my time to 90 minutes and acquired gains, gains and more gains! 💪

  67. Prashik 2703 Posted on May 28, 2019 at 2:01 pm

    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

  68. Prashik 2703 Posted on May 28, 2019 at 3:06 pm

    Anyone has got some tips for me cause it's gonna be my FIRST day in gym after 2days.

  69. Eric Anderson Posted on May 28, 2019 at 4:36 pm

    What the fuck kinda accent is that 😂

  70. Rumblecatz Posted on May 30, 2019 at 3:40 am

    i always get your video notifications 😀

  71. generic generic Posted on June 2, 2019 at 9:44 am

    I'm starting to think juiced up bros work at YouTube.
    That would explain all the issues.

  72. Yasam Farooq Posted on June 17, 2019 at 12:55 pm

    Takes dates, powerful food for energy.

  73. josh palmer Posted on June 17, 2019 at 10:14 pm

    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.

  74. saine414 Posted on June 18, 2019 at 6:25 pm

    How big is your arms? 15 inch? Lol

  75. ritchiereech Posted on June 18, 2019 at 10:34 pm

    😳 he came for v shred…

  76. comment crusader Posted on June 19, 2019 at 2:26 am

    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.

  77. Fanta Orange Posted on June 20, 2019 at 9:49 pm

    My respect for you has just gone up… Respect 👊🏻

  78. Cleveland Brown Posted on June 28, 2019 at 5:56 pm

    Thumbs up for DBZ

  79. Sanctus Unus Posted on June 30, 2019 at 12:42 pm

    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?

  80. Lenny Hendricks Posted on July 1, 2019 at 3:17 pm

    U have an amazing physique and u look just like a shirtless super sayian

  81. Waqid J Posted on July 1, 2019 at 3:47 pm

    From Texas it’s just hilarious hearing your dialect.


    You sound normal until the Arrrr have to be spoken.


    Bah bell


  82. Phillip Kirkpatrick Posted on July 2, 2019 at 1:44 pm

    Reducing rest periods to 30-90 sec on compound exercises as well?

  83. setovegeta Posted on July 4, 2019 at 2:36 pm

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

  84. Alan Gonzo Posted on July 6, 2019 at 2:22 pm

    Since when are white rice and potatoes complex carbs? 😂😂😂

  85. Muzz UK Posted on July 11, 2019 at 9:12 pm

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

  86. brendan wilson Posted on July 12, 2019 at 1:17 am

    I train for about 4-5 hours a day

  87. brendan wilson Posted on July 12, 2019 at 1:18 am

    I do about 12 exercises for chest

  88. Paco Sil Posted on July 13, 2019 at 3:38 pm

    Wait , was that a Christian Guzman diss with the summer shredding thing?

  89. Sohail Al Sheikh Posted on July 13, 2019 at 5:24 pm

    Want To See Result ?

  90. Tooter Pantalla Posted on July 16, 2019 at 7:51 am

    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!

  91. BigDaddyCool42 Posted on July 28, 2019 at 2:07 pm

    I’m just hear to Not watch ads : )

  92. Louis Torres Posted on July 28, 2019 at 5:06 pm

    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!

  93. MICH Posted on July 29, 2019 at 4:40 pm

    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!

  94. newforestobservatory Posted on August 7, 2019 at 6:24 pm

    I only take advice from 3 YouTubers – your good self, Athlean-X and Alan Thrall.

  95. Mohammed Nash Posted on August 16, 2019 at 1:35 pm

    To sum up:

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

  96. Lucy The Leviathan Posted on September 9, 2019 at 4:16 pm

    I love you Scott!