A possible concise summary is:
The video is about 20 common gym mistakes that people should avoid, such as using unnecessary or ineffective exercises, bad form, poor etiquette, and risky movements. The video also promotes a free muscle building plan and a supplement brand.
Some possible facts extracted from the text are:
1. The text is a transcript of a video about 20 gym mistakes to avoid.
2. The video covers mistakes related to exercises, gym etiquette and injury prevention.
3. The video is made by Sean Nalewanyj, who runs a website called realscienceathletics.com.
4. The video recommends using a standard grip for triceps extensions, tucking the elbows in for chest presses, and pulling the weight to the upper chest for lat pull-downs.
5. The video advises against using front raises, bosu ball squats, reverse grip triceps extensions, flaring the elbows out during chest presses, using excessive spotter assistance, cable squats, standing dumbbell external rotations, behind the neck pull-downs, plate exercises, leg presses with hands on knees, standing plate presses, side bends with weights in both hands, and rolling dumbbell shrugs.
6. The video suggests using cables or resistance bands for external rotations, lying down for plate presses, and moderate weight for lateral raises and upright rows.
7. The video criticizes people who lift directly in front of the dumbbell rack, super set between multiple pieces of equipment, and don't re-rack their weights.
8. The video offers a free customized training and nutrition plan for viewers who visit shawnell.com/custom.
9. The video promotes evidence-based supplements from realscienceathletics.com and gives a discount code for first-time buyers.
10. The video asks viewers to like, subscribe, comment and follow on Instagram.