Sean Nalewanyj

That video has nearly 500,000 likes on YouTube. Humanity is cooked 💀

👉 Comment or DM “GUIDE” and I’ll send you my Free ‘No B.S Muscle Building Guide’ that covers the real steps to getting lean and muscular without the gimmicks.

Bottom line of all this?

Any form of loaded elbow extension will effectively train the entire triceps, and you don’t need to obsess over “isolating” each head.

We’re obviously just joking around at this point, but that was the purpose of my original vid - to simplify things down.

Mixing in multiple variations over time is probably ideal if you want to squeeze out every bit of growth, but even if you did nothing but pushdowns for example, that’d still be enough to build huge triceps.

To recap:

- Pushdowns hammer all three heads, including the long head. They don’t bias the medial/lateral heads specifically.

- Overhead extensions also hammer all three heads. They do stretch the long head more which might give it some extra stimulus, but that doesn’t mean the medial/lateral heads are trained “less” over head.

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Using a natural testosterone booster to build muscle is like trying to inflate a tire with a drinking straw.

It might technically have an effect, but it’s too small to matter.

Minor fluctuations within the normal range won’t make a noticeable difference to your gains.

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40 in two weeks and genuinely looking forward to it. That might sound weird to guys in their teens and 20s, but if you keep putting in the work things really do get better and better with time.

Okay okay, *protein* cheese puffs and diet Pepsi.

In all seriousness though, Mike Mentzer's bodybuilding nutrition advice was actually pretty solid overall and ahead of its time.

The fact that he was saying it in the 1980s doesn't make it wrong.

He understood that calories in versus calories out is what drives fat loss beyond anything else.

He pushed back against aggressive bulking, knowing it mostly leads to unnecessary fat gain.

He understood that more protein doesn't automatically equal more muscle, and instead recommended moderate amounts with the majority of calories coming from carbs.

He promoted a balanced approach to food selection including adequate fruit and vegetable intake.

He was a proponent of flexible dieting before it had a name, advising that treat foods could be included in moderation as long they fit within total calories/macros.

If 2-3 workouts a week for an hour qualifies as "living in the gym", then sure, I guess I live in the gym.

Same goes for the thousands of people that have used my programs over the years, and all the members inside TrainWise right now doing the same and seeing progress every week.

It's genuinely sad that so many people still think getting into great shape requires some massive sacrifice where you have to give up everything and revolve your whole week around weights and cardio.

The only reason you'd need to be in the gym 6 days a week for hours on end is to compensate for low quality training.

Not pushing close enough to failure... not having a proper progression system... poor exercise selection and technique... focusing on the wrong things like pump, burn and soreness.

But if you just get the quality dialed in and stop listening to all the "volume is king" B.S, you'd be surprised at how little quantity is actually needed to get the physique you're after.

And if you want the complete method laid out with fully structured plans you can follow, TrainWise covers everything step by step.

If you just enjoy the feeling, go for it.

But it’s simply from beta alanine stimulating nerve endings in the skin and doesn’t mean your pre workout is “working”.

Beta alanine has no immediate performance benefits (it’s a saturation ingredient like creatine that builds up over time), and it’s only effective for longer duration efforts lasting beyond 60 seconds.

Unless you’re regularly doing sets above 12 reps or using super slow tempos, it’s probably doing absolutely nothing for you.

And even for sets where it does kick in, the benefit is still minimal.

That’s why I left beta alanine out of my pre-workout, PureForm at

PureForm only uses true pre-workout ingredients that directly improve strength, energy and focus.

It’s been my go to for over five years to stay locked in during workouts without feeling itchy or overstimulated.

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Progression on lateral raises is the same as any other exercise. It just happens in smaller increments.

(Yes technically if you hold a weight in your hand it will alter the resistance profile slightly, but the difference will be minor.)

Long rest periods only matter if your sets are actually hard enough to require them.

P.S. To get everything you need for a leaner, stronger, more muscular body in just a few hours per week, my TrainWise system lays it all out step by step.

Inside the app you get:

- Structured low volume high intensity programs (2-4 days per week, works for beginners to advanced)

- Step-by-step progression for consistent strength gains

- Simple nutrition targets (no extreme diets or restrictions)

- Workout tracking, exercise tutorials, and 150+ recipes all in one place

- Adaptable to any equipment (full gym or basic home setup)

The same evidence-based system that’s helped thousands of people achieve their goal physique with maximum efficiency.

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Just say no to buffered creatine.

As with every other “new and improved” form of creatine, buffered creatine is a pure marketing gimmick with no benefits over regular monohydrate. (PMID: 22971354)

Creatine monohydrate already has a bio-availability of nearly 100% and doesn’t cause “bloating”, “cramping” or any other side effects in otherwise healthy individuals.

There’s really nothing more you can ask for from a creatine supplement. Monohydrate is still the most reliable and cost-efficient option out there.

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A lot of Mentzer’s recommendations are outdated based on what we know now.

You don’t need to take every set to failure.

You should probably be doing more than one set per muscle and at a higher frequency than once every 7-10 days.

And you don’t need a bunch of intensifiers like forced reps, drop sets and heavy negatives.

But his pushback against high volume, pump style lifting in favor of a high effort, progressive approach was spot on.

Pump, burn and soreness might feel satisfying, and they can be one sign that you hit the muscle you were intending to hit.

But they don’t directly drive muscle growth or mean you had a productive workout, since they’re natural byproducts of any repetitive loaded movement.

You can train with light weight for high reps on a bunch of 10RIR sets and get a huge pump, feel tons of burn, and be sore for days while still stimulating little to no actual growth.