---
title: 'Never Have a Bad Workout Again (i promise)'
source: 'https://youtube.com/watch?v=9UxKYvXN-70'
video_id: '9UxKYvXN-70'
date: 2026-08-01
duration_sec: 508
---

# Never Have a Bad Workout Again (i promise)

> Source: [Never Have a Bad Workout Again (i promise)](https://youtube.com/watch?v=9UxKYvXN-70)

## Summary

This video offers a practical framework for making every workout a good one by addressing what happens before you step into the gym: sleep, food, hydration, programming, caffeine, and music. It also emphasizes that enjoying your training plan is the real key to long-term consistency.

### Key Points

- **Bad workouts are usually a preparation problem** [00:02] — Most people show up and hope for the best, then blame external factors when the session goes badly. In reality, many problems start long before the gym.
- **Sleep is the foundation of a great workout** [00:26] — Under-sleeping makes everything feel terrible, not just training. When you're fully rested, weights feel lighter and focus improves; getting woken up early or having poor sleep consistently will ruin sessions.
- **Never train on an empty stomach** [01:29] — Even a small pre-workout meal makes a huge difference because the body needs fuel. A large meal can be eaten 3-4 hours before training, while a small snack like a banana, rice cakes, or a protein bar works well 30 minutes before.
- **Pre-workout nutrition: carbs and protein** [02:34] — Pre-workout meals should mainly contain carbs and some protein. The exact approach doesn't matter as long as it's convenient, consistent, and within reasonable time boundaries — breakfast at 7am then training at 3pm doesn't count.
- **Stay hydrated throughout the day** [03:13] — Hydration plays a big role in performance. Keep a water bottle nearby and sip regularly rather than depriving yourself for long periods.
- **Bad programming is the main workout destroyer** [03:39] — A plan that doesn't allow full recovery puts you in a cycle of accumulating fatigue, leading to hitting a wall. Constantly dreading exercises also creates a negative mindset that sabotages the session.
- **Replace exercises you hate** [04:31] — If you dislike a movement like squats, reduce sets or swap it for an alternative that targets the same goal — e.g., leg presses. There are no must-do exercises; enjoying your plan keeps you consistent.
- **Use caffeine strategically, not daily** [06:06] — Caffeine or pre-workout can feel like a superpower, but daily use builds tolerance until you need it just to feel normal. Save it for hard days or when you're tired, so your body stays sensitive to it.
- **Save hype songs for the hardest sets** [07:12] — Listening to your favorite hype song on shuffle all the time makes it lose its magic. Reserve it for challenging sets where you need an extra boost.
- **Combine all factors to stop leaving workouts to chance** [07:53] — Sleep, fuel, hydration, an enjoyable program, strategic caffeine timing, and optimized music together turn a hoped-for good workout into a reliably good one.

### Conclusion

A perfect workout is the result of deliberate preparation: proper sleep, appropriate food and hydration, a training plan you actually enjoy, and strategic use of caffeine and music. Fix these small factors and you stop relying on luck.

## Transcript

every single time, but unfortunately, not a lot of people are able to make this a reality. Most people just show up and hope for the best. And when the workout sucks, instead of thinking about what they did wrong, they blame it on
some external factors instead. And that's why I'm here, because in this video, I'm going to show you exactly what you need to do to have a perfect workout every single time. A lot of the problems that cause your workout to feel
absolutely terrible start way before you ever get to the gym. The most obvious example of this is sleep. When you don't get enough sleep, everything is going to feel terrible, not just your workout. Yesterday, I actually got woken up by
some construction crew super early in the morning, and I'm talking like way before my alarm. And funnily enough, on that day, I was supposed to write this exact script, but I felt so out of it, I could not even put a single word to
paper. And if I couldn't even write a script, imagine how bad of a workout I would have had if I had to workout on that day. The fact that I didn't have to was my only saving grace. Of course, getting woken up super early by some
outside force or not being able to fall asleep on time is just going to happen from time to time. That's unavoidable. But if you are consistently under sleeping, your workouts are just not going to be good. Getting fully rested
and then doing a workout or any activity for that matter is just a night and day difference. When you are rested, the weights feel lighter, your focus is working out. So, sleep is really something you should pay attention to if
you want to have a perfect workout every single time. The next thing that will also make a workout feel pretty bad is going to the gym with an empty stomach. Even a super small pre-workout meal can make an insanely big difference in how
you feel, because when you workout, your body needs fuel to perform at its best. That makes a lot of sense, right? But you know that this channel is all about you that you need to time your pre-workout meals religiously. It's just
the workout. The general rule is that the bigger the meal you have before the workout, the further it can be from the workout and still make a difference. So, for example, if you have a really big meal like three or even four hours
before the workout, you're probably still going to feel awesome and have a to digest everything properly and is already to give you all the energy you other side, you could have a pretty effective pre-workout meal like 30
minutes before the workout, but it just needs to be smaller so you don't feel like a balloon. And even with just a small snack 30 minutes before going to the gym, your workout would still feel great. So, for the pre-workout meal, you
mainly want carbs and some protein. So, for that small pre-workout meal, something like a banana, rice cakes, or protein bar can be a great option to workout without feeling like you got a brick in your stomach. It really doesn't
matter how you approach the pre-workout meal. You just need to take care of it somehow. Do it in a way that is the most convenient for you and that already fits are going to be the most consistent with it. But, it needs to remain within some
reasonable boundaries because having breakfast at 7:00 a.m. and then a workout at 3:00 p.m. doesn't count as having a pre-workout meal. That just counts as eating breakfast and then starving yourself for eight hours. We
also have to talk about hydration because it also plays a big role. But, make sure that you are not depriving yourself for prolonged periods of time. You know, just have a water bottle near you and sip when you feel like it so
like dried out SpongeBob. But, of course, getting enough sleep and fueling your workouts is pretty obvious and you could have probably figured this out by yourself if you sat down and thought about it. What the main destroyer of
workouts actually is is bad programming or simply doing a workout plan that is because then you get caught up in a constant cycle of never fully recovering. So, as the workouts go on and on, you will get more and more beat
up every week until you hit the point where everything culminates and you hit the wall where you feel so bad that you just can't continue anymore. This also actually like your workouts. If you are sitting at home thinking about the
exercises you will have to do and shivering in fear, it is probably not going to result in a good workout no matter how you prepare for it. And you don't even have to be literally shivering in fear. Simply just really
disliking certain exercises can make you feel unenthusiastic about the entire workout, which is just going to result in a bad workout because the negative mindset is going to make everything seem bad. So, if you are caught in a cycle of
bad programming or you really have that one or two exercises that make you not even want to go to the gym, then do something with it. Decrease the amount of sets you are doing or simply cut or replace those exercises that make you
not even want to go to the gym. For example, if you hate squats and you just want to have decent looking legs, just do the instead. There really are no must-do exercises in the gym. Some are highly recommended, but if a single
exercise can make you dread the entire gym experience, then it's just not worth doing it. Replace the exercise and be happy. Fixing these small details might feel unimportant, but being in a good mind state and actually looking forward
to what you're going to do creates an insane difference. It's like going to a job where you hate every single person. Of course that it feels terrible every single time. But if you had to go to a job where everyone was awesome, you
and maybe you would have even stayed overtime. And your training plan should feel in the same exact way. You should be looking forward to going to the gym and not dreading it. That's how you will be able to stay consistent for years.
feel like you are just clocking into your 9-5. You just need a plan that you enjoy doing. That's the recipe for success. That is why in my training exercises without ruining the structure of the workout. So, if there is
switch it to something else. That way, you can always have a training plan that know which training plan you would enjoy the most, I built a quiz that you can go which one you should go with. You can check out the quiz and the training
plans by clicking the first link below. And now for some other useful tips that better. And that is caffeine or pre-workout. Here, it's really important that you are careful about what you're
doing. Because while caffeine or pre-workout can be really effective in making your workout feel great, if you abuse it too much, it starts to lose effectiveness. If you take 400 mg of caffeine every day, your body just
adjusts to it over time. And instead of taking it to feel better, you will just need to take it to feel normal. And at that point, you are not taking it to get addiction to not feel absolutely terrible. So, I highly recommend you
really need it and not to make a habit out of it. For example, you can only take it on leg days or only on days that you are really beat up from work or something else. By saving it for those specific times, your body stays
sensitive to it. And when you do take it, it actually feels like a superpower that gives you the strength to move mountains. And last time I checked, mountains are pretty heavy. And now, we have to talk about music, which sounds a
little weird, I know. But if you really want the best performance possible, you with caffeine, where you use your favorite songs only for the most challenging sets. Most people just shuffle their favorite playlist from the
moment they walk into the locker room. But if you listen to that one song that really hypes you up 50 times a day, it eventually loses its magic. But if you save it only for those moments where you need every little boost you can get, it
will be surprisingly effective. And come on, are you really going to listen to a warming up? I know that this sounds like a super small thing, but the doing this is way bigger than you would expect. And when you combine all of
these factors, the sleep, the fuel, the hydration, the right program that you love, the strategic timing of caffeine, and the best music for the hardest sets, you will finally stop leaving your workouts to a random chance. You will
not be hoping for a perfect workout. You will have a perfect workout. I hope you to check out the training plans and the quiz by clicking the first link below. next time. If you enjoyed this video, then you will
surely enjoy this one, too. >> [music]