If you lift weights but don't LOOK LIKE it 😅

9 Jun 2026 · 2 min

Watch on YouTube

1:30

In this concise fitness coaching video, Eric Roberts addresses viewers who train with weights but fail to see a muscular physique. He delivers a numbered list of nine actionable changes covering both training methodology and nutrition. The core advice is to shift from high‑rep, low‑weight work to heavier loads in the 5‑12 rep range, ensure adequate rest between sets (≈90 seconds), adopt an upper‑lower split to hit each muscle twice weekly, and treat every prescribed set as a near‑failure effort. Nutrition guidance includes consuming at least 0.7 g of protein per pound of target body weight, embracing carbohydrates for workout fuel and muscle fullness, and avoiding overly low calorie intakes such as 1,200 kcal. Cardio should be performed after lifting or on rest days, kept low‑intensity, and not used as a pre‑workout warm‑up. Leg‑day volume is limited to 4‑6 exercises. The video ends with a call‑to‑action to click a link in his bio for personalized calorie calculations.

Chapters

If you lift weights but you don't look like you lift weights, then here's what you need to change about your diet and exercise starting today. Number 1, stop doing high reps. Lift heavier weight for lower reps in the 5 to 12 rep range. Number 2, stop being afraid of carbs. They fuel your workouts and make your muscles look more full. Number 3, stop resting for 30 seconds in between your sets. Rest for at least 90 seconds. Number 4, instead of doing chest day, back day, arm day, follow a lower body, upper body workout split so you can hit your muscles 2 times per week. Number 5, eat at least 0.7 grams of protein per pound of your goal body weight. So if you want to weigh 150 pounds, eat at least 105 grams of protein per day. Number 6, if a workout calls for 3 sets, all 3 of those sets should be heavy, difficult, close to failure sets. Number 7, stop doing cardio before you lift weights. Do it after or on rest days. Number 8, the cardio you do should be low intensity, low heart rate. Number 9, you only need 4 to 6 exercises on a leg day. Anything else, you're just going to see worse progress. And number 9, stop eating 1,200 calories. You need to eat enough to fuel muscle growth. If you need to know how many calories you specifically should be eating, click the link in my bio.