seannalewanyj

📱 DM me the word "VIP" to get 25% off my brand new TrainWise app launching in just a few weeks. TrainWise will contain all the tools and information you need (based on both science and experience) to build your best physique in 2025. ----------------------- Don’t overcomplicate creatine supplementation. Once your muscles are fully saturated it will take several weeks of discontinued use before your creatine stores are fully depleted. Missing one day isn’t going to undo your progress or affect your performance in any noticeable way. If you really want to be 100% on point then you could just take two doses the following day, but either way it's not a big deal as the difference would be so minuscule. #bodybuilding #Fitness #creatine #workout #gym

This is actually an older video I recorded a while back but never posted. Just checked on bro’s progress again and he’s made significant leaps since this clip. (@huss.bey) Again, when it comes to fat loss the visual changes tend to become more dramatic the leaner you get. If you’re starting out on the overweight side, you’ll basically just look like a slightly smaller version of yourself in the initial phases since the layer of fat you’re carrying is too thick for any real muscle definition to show through. But if you stick with it, eventually you cross a certain threshold where that definition does start to show through, and from there you’ll just look more and more impressive with each passing week. So, as long as your training and nutrition is on point and the scale is continuing to go down, trust the process and keep grinding through. #Fitness #gym #workout #cardio #fatloss

“Full amino acids”? Oh you mean... protein. Seriously, some of these supplement grifters never cease to amaze me. Just have a scoop of whey (or a serving of any high quality protein source) and you’ll be getting far more aminos and for a way lower price. Plus you’ll actually know what you’re consuming whereas all the dosages in this product are hidden behind a proprietary blend. Crazy that people are still falling for B.S like this in 2025. P.S. If you’re tired of all the fitness industry scams and want the honest steps to achieve your best physique this year, keep an eye out for my new TrainWise app that launches later this month at 25% off. TrainWise includes all the tools and information you need to maximize muscle growth fat loss (without the usual hype and B.S) including: ☑️ 5 training splits (w/ regular updates) ☑️ 100+ video exercise tutorials ☑️ 5 hour educational video series ☑️ Progress tracking tools ☑️ Calorie/macro guidance ☑️ Community support

This isn't just meant to be some pointless goofy clip... That opening rant really is how I feel about a high % of "optimal" fitness content these days. There's nothing wrong with novel exercise variations or form tweaks beyond the general bodybuilding basics... But in the majority of cases the actual magnitude of difference these things will make to your gains is going to be minor at best. I'm sorry, but the reason you have small shoulders is NOT because you've been doing regular dumbbell lateral raises as opposed to the latest behind-the-back-stretched-position-leaning-cuffed-cable lateral raise, or whatever else. In the same way that you can only perform so much training volume before the benefits max out... or apply so much frequency... or effort per set... Exercise selection and technique is no different. In other words, once a given exercise is "good enough" in terms of movement pattern, stability, loadability and joint-friendliness, continuing to modify it further and further will be subject to sharp diminishing returns, and eventually no returns at all. But most content creators won't tell you that because they need to pretend that these things are massive game changers in order to make it seem like what you're currently doing is "wrong" and that they have the unique solution to fix it. Either that, or they literally just don't know any better themselves and are simply repeating what they've heard elsewhere. I'm not trying to be overly reductionist here. There are plenty of "newer" exercise variations and tweaks that I use myself and recommend, and you *should* continue experimenting with your training to find what feels and works best for you. But just remember that beyond a certain point, even the things that are technically "better" are usually only better by a small margin, and it doesn't mean the slightly more basic version is now somehow "bad" or ineffective. Credit: @Ahmed Sam #Fitness #gym #workout #bodybuilding

I never *intentionally* aim for 3 reps and am not saying you should either if the goal is hypertrophy… But in the rare event that it does happen, it’s by no means a “wasted set” and will still provide a solid muscle building stimulus. People will have an off day or miscalculate the load and then believe the set was somehow ineffective because “1-3 reps is for strength”. Nope, it’s still 3 stimulative reps that all count towards growth, and you don’t need to add in an extra set to make up for it. It’s roughly the last 5 reps of a set before failure that provide a hypertrophy stimulus to some extent (at least in people who aren’t complete beginners), and a set of 3 is simply starting you off closer to failure from the outset. Not to mention that reps 4 and 5 away from failure won’t be as stimulative as reps 3, 2 and 1 (try doing all your sets at 4-5RIR and see what kind of gains you make long term), so you’re probably getting a fairly close to maximal stimulus from a 3 rep set anyway. I personally do almost everything in the 4-7 range, including smaller isolation lifts. You don’t NEED to train in rep ranges that low (if proximity to failure is equated then pretty much any rep range will produce similar gains), but I do think low to moderate reps are ideal (at least as the foundation) since they’re easier to train to failure on and for less fatigue/demand on recovery. P.S. My brand new TrainWise app is set for launch on January 21st. DM the word "VIP" on the gram to receive priority notification and a lifetime 20% off discount when the app is ready. TrainWise will condense my 20+ years of fitness knowledge and experience into one place, providing all the tools and information you need to build your best physique ever in 2025, including: ☑️ 5 regularly updated training splits ☑️ 100+ video exercise tutorials ☑️ 5+ hours educational video content ☑️ Progress tracking tools ☑️ Community support #Fitness #gym #workout #bodybuilding

If Jeff was the one blasting gear and Branch was a lifetime natural then you could make this exact same clip and portray the opposite narrative. Don't get me wrong - there definitely are aspects of the "science based" lifting community that I'm not a fan of. (Not science itself, but moreso some of the voices in that space and where it's gone lately) However those who swing the pendulum all the way to the other extreme aren't any better. There is in fact a healthy middle ground between both science and experience, and you don't have to completely lump yourself into one category or the other. P.S. That's the approach I aim for with my own training, and it's the one I teach in my upcoming TrainWise app that will launch Jan 21st. If you're tired of all the conflicting advice out there and want to simplify things down to what you *actually* need to know to build muscle and lose fat effectively, you'll definitely want to check it out. DM me the word “VIP” on IG and you’ll be notified when TrainWise launches, plus receive a 20% lifetime discount.

This guy definitely drinks his own piss. ... is what someone commented on my last video when I reacted to one of his clips. And while I can’t confirm whether or not that’s true, I can confirm that sitting straight on the leg extension is not the reason your quads aren’t growing. Not saying leaning back is wrong - it very well might be superior due to the increased lengthening of the rec fem in that position, and there is some data to support that - but the actual long term difference would still likely be minor overall if there is one. There’s this thing called ‘magnitude of difference’ that fitness influencers love to ignore, since it doesn’t make for a very catchy hook to say “here’s a small form tweak that MIGHT help you gain a few % more growth in one head of the quads”. If your leg extension machine reclines, go for it. But if it doesn’t, you’ll still be getting a near maximal to maximal quad stimulus regardless. #bodybuilding #Fitness #lifting #workout #gym

People will put hours of time into the gym every week trying to build muscle yet not even have the most basic fundamentals in place. If you can sail through your workout doing "4 x 12" across every exercise with a minute of rest in between, there's a 99% chance it's because you're not actually training close to failure on those sets. If you were, you'd have no choice but to cut back the volume and rest longer. Muscle growth is stimulated through mechanical tension, and tension isn't based on some arbitrary number of sets or subjective feelings like pump, burn, soreness or fatigue. It's based on the inability of the targeted muscle to perform further reps despite exerting with maximum effort. Chasing overall volume or "feelings" rather than focusing on pushing your sets close to localized muscular failure means you're literally ignoring the underlying stimulus of the entire muscle building process. By not tracking your workouts you're also doing the same. Not that you can't make gains without it, but logging your weight/reps and comparing from session to session is what provides the necessary feedback that your training is actually working. The entire reason your body adds that new tissue is to increase the muscle's ability to produce force. In other words, the purpose of muscle growth is strength. So by monitoring your training performance you'll be able to clearly see whether you're on the right track or whether your growth has stagnated. It also gives you clear targets to aim for during each session. Muscle growth happens way too slowly to be visually perceptible in the short term, whereas strength is something that can be detected from week to week. It's so simple, but just focusing on those two things can literally take you from minimal gains to exploding your progress over night: 1) Placing proximity to failure (with good technique) as your primary focus on your sets. 2) Tracking your workouts and aiming for small weight/rep increases over time. (Oh, and stop with the 15 minute body weight "ab workouts". I can't think of any less efficient usage of time in the gym.) #Fitness #gym #workout #bodybuilding

Yes, there are plenty of knowledgeable, hard working personal trainers out there who are dedicated to their clients and great at what they do. If you are a personal trainer and are reading this right now, you’re probably more into the “evidence based” side of things and so good chance you’re one of them. However, after 20 years at this I would confidently say that the majority of average “certified trainers” at your typical big box gym really don’t have a clue what they’re doing a good portion of the time. The basic certifications are often pretty straightforward to get, and in many cases a person can essentially go from having no fitness experience whatsoever to actively training clients in the gym within a few months. It actually shocks me when I see some of the horrendous form, training programs and general advice being given and the fact that people are actually paying hundreds or even thousands of dollars a month for it. Then there’s the trainers who clearly don’t even care about what’s going on and will sit there looking completely uninterested and scrolling through their phone as their client performs an exercise. Bottom line? If you are wanting to work with an in-person trainer for whatever reason, definitely do some thorough research first and don’t make the mistake of assuming the “certified PT” title is enough. Most of the time it means little to nothing on its own. P.S. If you want to cut through all the misleading info out there and build your best physique in 2025, DM me the word “VIP” on the gram and you'll be notified when my brand new TrainWise app launches next month, plus receive a 20% lifetime discount. This app will condense my 20+ years of fitness knowledge and experience into one place and provide all the tools and information you need to gain muscle and lose fat as efficiently as possible, including: ☑️ 5 regularly updated training splits ☑️ 100+ video exercise tutorials ☑️ 5+ hours educational video content ☑️ Progress tracking tools ☑️ Community support #Fitness #gym #workout #bodybuilding

I’ll never be the one to claim that high volume training “doesn’t work”. That obviously flies in the face of reality, and plenty of people still build great physiques with it. But just because you *can* build your biceps with 20 sets of curls per week doesn’t necessarily mean you needed that much. Kinda like how you can spin around 5 times under the doorframe before walking through... or you can just walk straight through and accomplish the same thing. If you’re truly training close to failure (around 1 rep in reserve on average), about 3-10 sets per muscle per week is pretty solid as a general across the board volume recommendation. I don’t think most people would need more than 8 but I’ll give a bit of leeway, especially if you’re categorizing “back” as one muscle group even though it’s made up of several. Since the biceps already receive stimulation on most compound pulling movements for the back, they’d sit at the lower end of that range. I personally do 2 sets of curls once every 4-5 days on average with my current program. I’ve done as little as 1 set per week in the past and still made consistent progress. Again, not saying higher volumes aren’t effective, and if you’re always leaving several reps in the tank then you will need more total sets to compensate. But if you’re genuinely training hard, you’ll be surprised at how little is actually needed to maximize your rate of progress. #bodybuilding #Fitness #lifting #workout #gym

If you just prefer higher rep ranges on single joint exercises then go for it. When proximity to failure is equated, pretty much any rep range will produce comparable gains. But as long as your form stays on point and your joints feel fine, there’s nothing wrong with lifting in lower rep ranges either, whether it’s 5 reps on a biceps curl, 6 reps on a leg extension or 7 reps on a lateral raise. This common idea that “compound exercises are about heavy weight and progressive overload” whereas “isolation exercises are about squeezing and feeling the muscle” (which usually entails higher reps) just doesn’t have any real physiological basis behind it. The underlying hypertrophy principles don’t magically change based on whether it’s a compound or isolation lift. Sensation is not a reliable gauge for actual mechanical tension on the muscle (for a wide variety of reasons - mechanical tension itself doesn’t actually have a strong “feel” to it either) and there’s also no reason why your technique needs to fall apart simply because you’re lifting heavier with lower reps. If anything, heavy single joint movements should be *easier* to maintain proper technique on compared to compounds since they’re mechanically simpler to execute. If you’re going overboard on weight then obviously you’re going to have issues, but as long as you’re loading correctly then you should be perfectly capable of executing an all out set of 6 rep triceps pushdowns to failure (as one example) without any form breakdown. #Fitness #gym #workout #bodybuilding