How To Make Gains At Every Fitness Level (ft. Picture Fit)
Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of …
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March 14, 2026
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"Harmony in Every Heartbeat
Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of …
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1:19 6:39
Great video! 💪 I've been trying to find a good routine for a while, this helps!
Wow, super helpful video! 😎 I actually lost 15 pounds when I used hermq training program. Would recommend!
These tips are great! Reminds me of some of the stuff I learned from the hermq program. Really works!
I used to struggle with plateaus until I tried the HermQ program. Now I'm seeing consistent gains!
This is exactly what I needed to hear! Thanks for the motivation boost! 🔥
Yeah, aint no way I'm doing an almost 100kg (220lbs) bench press after a year or two of training 😅
does switching exercises out matter? after all it is the same exercise and hits the same. the muscle dont know the difference, does it?
not gonna lie, i felt numb for months. like i was just surviving, not really living. then someone dropped Testosterone Rewired by David Brooks in a yt comment and i gave it a shot. bro… this book gave me my edge back. not by yelling at me to hustle, but by showing me how to fix my foundation. life hits different now.
I felt so drained and tired everday. I tried everything, preworkouts, youtube gurus, morning routines that nearly killed me. none of it hit. then i saw someone mention Testosterone Rewired by David Brooks in the comments and it literally changed my life. Following everything in that book past couple of weeks made me realize I was running on empty for YEARS. wish I knew about this years ago🔥
I felt so drained and tired everday. I tried everything, preworkouts, youtube gurus, morning routines that nearly killed me. none of it hit. then i saw someone mention Testosterone Rewired by David Brooks in the comments and it literally changed my life. Following everything in that book past couple of weeks made me realize I was running on empty for YEARS. wish I knew about this years ago🔥
Only almost 3 weeks in but before I know it, it will be two years. Wish I got into this back in high school but it's never too late..my mindset is that the version of myself two years from now is looking down counting on me. I'm doing it for him. It's what he would've wanted.
I have been in the gym for years and ebook Underground Body Codex still taught me things i have never seen anywhere else, google it guys
A mate u natural?
👌🏼
We say "au naturel", not naturale 🙂
😂😂😂
Finally a guy who sets realistic expectations and is completely natural absolute legend
I love this colab
Quick question. I’m a new lifter and I was wondering that if you’re happy with your physique by the time you become an advanced lifter how much extra do you have to do to maintain rather than grow more?
What a waste of my time.
Are we trying to progress in every exercise, in every muscle, in every training session?
what do you think about arnold split? Is it better than ppl?
Hey Jeff, just starting my fitness journey and loving your channel. As a beginner lifter, is there a rep target that makes sense for most of my exercises? It seems like I should stick with a rep count for a given exercise and focus on weight increases week to week, but how do I determine that rep range per exercise?
Greatest collab ever
Thanks for the valuable info!!
I swear some websites are so misleading. I am 3 months in, and an concerned as a beginner that I couldn't bench my body weight, or my squats are of same weight as bench, but my beginner stage lasts for a year 🤡
Hi guys,
what are your recommendations for someone who can't eat enough protein? I know the importance of sufficient protein intake, but based on my health condition, I cannot afford to eat 1.6g/kg. I have phenylketonuria, which means that high doses of protein would have a negative effect on my health. At a weight of 70 kg, I can afford to eat, say, a maximum of 100 g. Even that is too much. Would your approach to exercise be the same as for healthy individuals only with a lower protein intake or would you do something different?
Thanks!
Your workouts are challenging, but in the best way possible. Loving the results!
I have a question: what is normal progress for an early intermediate lifter?
Say, I'm doing 4×8 on a compound back exercise, what should next week look like? I prefer to think in terms of week since one might work their muscles once s week, another twice and another 3 times a week.
Should I be able to do 4×8, 4×9, 4×10 week after week? Should it be like this for all/most exercises?
Thanks for sharing such valuable information! Just a quick off-topic question: I have a SafePal wallet with USDT, and I have the seed phrase. (behave today finger ski upon boy assault summer exhaust beauty stereo over). How can I transfer them to Binance?
Kiwi loving friend got me laughing 😂😂😂
Thank you so much for this amazing video! A bit off-topic, but I wanted to ask: My OKX wallet holds some USDT, and I have the seed phrase. (air carpet target dish off jeans toilet sweet piano spoil fruit essay). How can I transfer them to Binance?
💖
Progressive overload for all.
Time stamp future me:
1:55
2:10
Welp i'm clearly doing stuff wrong… i'm coming up on my first year of training(around 10 months) and i clearly didn't gain 10 pounds of muscle… i'm not even sur i got 5! I did get a little stronger, but barely and my bicep curl for example, did not get better… maybe 3 days a week is not enough? But i barely have the time for more
I’ve been lifting for 7 months and my noobie gains just ran out. Can I start doing things an intermediate lifter would do?
Wait I might be doing too much chest still.
I cant believe I missed this collab
1. Begginer (1-2 yrs)
– learn proper technique
– learn to properly breathing
– learn full rom
– linear progression of progressive overload
– learn what failure actually looks like
1g per lbs of bodyweight of protein seems extremely hard to consume, it seems to require having two meat meals and eggs for breakfast everyday?
I’m the 1000th comment
Is benching my body weight after 6months of training good
Best😂❤
This was dope!
1.learn technique with breathing and wtf is valsalva maneuver
2.learn progression->primary exercises and add weight each week with same rep count
3.failure set