How To Train For Pure Muscle Growth
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- Опубліковано 12 чер 2024
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In this video, I cover the 5 crucial bodybuilding principles that must be followed in order to maximize muscle growth. We’ll touch on training technique for hypertrophy, effort (how important is training to failure?), progressive overload, and exercise selection, while highlighting the most up-to-date research along the way.
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Chapters:
0:00 - Intro
0:17 - Chapter 1 - Tension Is King
0:53 - Chapter 2 - Bodybuilding Technique
4:01 - Chapter 3 - Effort
8:00 - Chapter 4 - Give Your Muscles A Reason To Grow
9:40 - Chapter 5 - High-Tension Exercises
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References:
Mechanical Tension
pubmed.ncbi.nlm.nih.gov/30335...
Eccentric vs Concentric
pubmed.ncbi.nlm.nih.gov/28486...
Tempo
www.ncbi.nlm.nih.gov/pmc/arti...
Partial vs Full Range of Motion
journal.iusca.org/index.php/J...
Effort
pubmed.ncbi.nlm.nih.gov/35790...
sportrxiv.org/index.php/serve...
link.springer.com/article/10....
Training Volume
weightology.net/the-members-a...
Mind-Muscle Connection
www.researchgate.net/publicat...
Machines vs Free-Weights
journals.lww.com/acsm-msse/Ab...
pubmed.ncbi.nlm.nih.gov/36998...
pubmed.ncbi.nlm.nih.gov/37582...
Rest Time
pubmed.ncbi.nlm.nih.gov/28641...
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Filmed by Brandon Wells: / brandonblurts
Edited by Jeff Nippard
Music by:
Bankrupt Beats: / bankruptbeats
Ryan Little: • Came through for 808 D...
• Ryan Little - Switch (...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
Do you prefer bodybuilding or powerlifting training? And why?
Powerlifting
Bodybuilding
Bros only care about numbers, everyone else, physique
Powerlifting 100%
Powerliftin cuz i got into the gym to bench
We're all going to make it brah.
Make it where?
99% yes if you have good nutrition (this is my problem bc where I live I struggle to find quality ingredients companies sell old stock instead of throwing it out for profit) and stay consistent with at least the fundamentals you will at least become advanced
Jesus is coming back soon bruvs
You’re 10 years late buddy
You mirin brah?
Awesome video Jeff!!
-Increase eccentric time (2-4s), explosive concentric movements
-Full range of motion in most/all exercises
- Maintain proper form.
-Effort - Take each set very close or to failure.
- Gold Standard aka Progressive Overload.
He also mentioned lengthened partials are very hypertrophic. Also tension curves on cables or machines vs certain machines and free weight exercises.
@@shane_rm1025tension curves more on free weights is what hes saying
💪😎
@@shane_rm1025And few years ago he told us to skip lengthened position during the bench press and overhead press because they don't build any muscle. I remember that video when he said that you shouldn't do lower than 90 degrees on the bench press, which is complete opposite of what he promotes right now.
@@DavidMs2001 find the video then for proof nobody believes ms2001 over jeff nippard
💪 *How To Train For Pure Muscle Growth (Science Explained) - Jeff Nippard*
🔥 *Tension is King:*
- Always have the most tension as possible during your exercises.
🏋 *Bodybuilding technique:*
- Have proper tempo: explosive on the positive and slow and controlled on the negative.
- Range of Motion: be sure to do the full ROM on exercises.
- Proper technique: Do not cheat the technique with other muscles.
💪 *Effort:*
- You always need to push your sets close to failure
- On safer exercises such as the ones with machines and cables, you should do the last set to failure. While on harder ones such as squats, deadlifts and bench presses, always be 1 rep close to failure on every set.
🌳 *Give your muscles a reason to grow:*
- You need to progressively overload, and this can be done in 3 ways:
- Having better technique (can be done without switching reps or weight)
- Adding more reps (usually without changing weight)
- Adding more weight (usually also lowering reps)
🎯 *High-Tension exercises:*
- The best exercises are the ones that cause a lot of tension in your muscles, as said in the first chapter, but even better ones are ones that cause high tension with low fatigue. These exercises can be found in Jeff Nippard's new program.
*Also some other interesting facts:*
✅Every training split works as long as you do the right volume, rest and it can fit your schedule.
😴 Your rest time should be by at least 1 minute.
🏭Exercises done with machines give the same results as free-weight exercises, and maybe even better.
👌🏾
Appreciate this
Poppy
Thank you
thank you
Often people do not realize how important is the negative portion of a movement. Specially when training pull movements. Last months i tried to focus on making my TUT longer by controlling the negative portion of rows, lat pulldowns and biceps curls and my back has blown up. After years of training i can proudly say im still learning!
Once again Jeff you've explained the important points of the program without sounding at all biased (which is very refreshing these days) in your explanations. Thanks again for your informative advice.
Weird how he talks so much but at 4’10 has maxed out his frame at like 115 pounds
@@jaimorgan1742 Let's see how big you look and how much you can lift xdddd
So essentially everything Renaissance periodization has been preaching for at least 3 years save the lengthened partials stuff only until recently. I just want to shove this video down the throats of Sam Sulek followers saying "See? Is Jeff a popular enough UA-camr for you guys to understand y'all just lift for hypertrophy wrong?".
@@jaimorgan1742 Dude is everything alright, do you have like a personal vendetta against Jeff or something? He's 5'5 and has trained for over a decade, not that it has anything to do with what he's preaching, unlike his literal degree pertaining to his channel's work.
the glazing is crazy
Elite information, delivery, and production quality as always Jeff. Thank you for your contributions to educating us lifters!
Dressing up to make fun of mistakes lifters make always kill me
Phenomenal video Jeff! The effort you put into both the edit and the program is so evident, keep levelling up!
You and Dr Mike
Keep the content concise and easy to follow. Great gem again Jeff 🔥
I preordered. This program is very thorough, so many clickable links which is a major timesaver if someone's never seen/done a particular exercise. The hypertrophy handbook is very systematic and concise, and is the only program ive ever seen that has left me without a single question. Starting the upper/lower today with the extra upper/weak points day as this split really works with my recovery rates. Thanks jeff!
Love your videos man. Have been a crucial part in my fitness journey. Always point your videos to newbies that ask me questions.
Awesome video! Turns out I already have a lot of these habits in my training, but its great to have them supported by someone else with such great knowledge, thanks Jeff, you're videos are always top-tier and very informative.
Your videos are like no other fitness influencer. You are dedicated, detail etc. I love academia/learning and also love working out. You combine both amazing.
Love it, super excited to go onto a new hypertrophy routine for a few months. Getting a bit stale in my current program, should be fun to mix it up! Great timing Jeff, thanks!
Only on 3rd week of your newest PPL, but I just ordered this one to start straight after. Always the best from you, Jeff. Thanks.
Hey man. I have a questin for this program. I bought it but i couldnt understand how to static hold for leg press and smith mac. Can u help ?
What a great video, Jeff. Well done 👌
Great video Jeff, Love the way you break things down with facts but also in a way that is not too complicated.
I met my goals this year by going from 173 (20% BF) to 193 (20% BF) and just started to plateau. I just pre-ordered and looking forward to using the program!
Very high quality content and by far the most natural and value based sales I have seen of late. I train sales people for a fortune 500 company and I really appreciate good sales and marketing like this that is value based. There is so much junk in the fitness space right now pushing programs, this was a fantastic way to put this together.
Jeff, this video is insane. This video basically sums up everything you've said before, and even some new info, in less than 15 min. And i say that as someone who has watched almost all of your videos over the course of a year. I have gotten all of this for free and in less than 1 and a half year I've gone from 65kg skinny as hell to 96-97kg currently with visible abs and visible quad muscles. Cant thank you enough
+30kg and you're at a low bodyfat?
@@liranvaknin7010if true I imagine he started at a body fat or 10-12% at 65kg and is now at 95kg with 20-22% body fat. Rough maths would mean he put on around 15kg body fat and 15kg muscle mass and water weight combined. 15kg of lean mass in 18 months seems unrealistic naturally but hey, if he has: good genetics, newbie gains, and has been following strict regime/nutrition from the beginning, maybe it’s plausible.
You must be a teenager to gain that much muscle mass in 12 months.
@@kimwelstead8994That is very true, testosterone production, height growth, and muscle growth in the later teens and early 20’s usually spike calorie consumption and overall skeletal and muscle growth. One could say that it is like taking steroids.
@@arran.1289he did say visible abs soooo…? Probably a teen
Bought your new program and started it today. Love the detail on the exercises and the options to substitute. Appreciate you 💪🏼
Was it worth it 😮 😅
You make the best informational videos in the body building space. By far!
Love the editing! Great video as always Jeff :)
Appreciate being part of the pilot. This program is awesome 💪🏻
Loved the video as always Jeff, looking forward to running the programs, I love bodybuilding. I hope you make a powerlifting-only series in the future as awesome as this one 🙌🏻🎉
Hitting those Bayesian curls right out the gate in this video. Bodybuilding doesn't get more science-y than that. Love it 💪
This is the single best bodybuilding video on UA-cam imo just for the sheer amount of information packed into one video, only focusing on the most important parts of hypertrophy training. Zero filler on this, all quality.
Looking forward to the program! Loved the PPL system. The fact this one has options for weak spots day + arms! Definite plus from the PPL system, ran the 4 day version so looking forward to more volume in the Delts and arms!
Also looking forward to this seeing it looks like you got some DR Mike training inspiration in this! Plus the amount of fitness youtubers who are giving this program praises on the website! Looking forward to something new at a affordable price and to learn something new from this!
Very well done! Amazingly detailed and informative. Nice job Jeff! Keep up the good work
Mike Israetel’s content has been massively informative for my muscular development recently, and he emphasizes many of these principles.
I really like him but his template only prefer high reps count which is cardiovascularly taxing
@@shakir4969 I've simply incorporated his information into my own preferences and programming. I enjoy mixing rep ranges.
@@shakir4969His rep range is perfect.
You can still get big doing higher reps, the whole theory that you Can only get big on lower reps is total b.a
@@WillThomas-hs3oj who's arguing that high reps don't cause muscle growth?
Excellent video and highly informative! Very well made. Really loved it thoroughly. Appreciate the comprehensive explanation and reasoning behind each decision made in the program. Thank you! 💪👍🙏
Great video for bodybuilders. I took lots of notes, which is always a good sign. Thanks, Jeff.
The camera work for this vid is beautiful. Always love your work, I just wanted to give props to the attention put into the shots for this one.
I have been running the fundamentals program for two years, this is going to be a great next phase in my training. Thank you Jeff!
Fundamentals can lit be the core program for even highly advanced ppl, if your increasing weight reps etc, there's a reason guys like ronnie coleman did very basic workouts as there core, bc they hit big muscle groups and are effective,
@@WillThomas-hs3ojlight weight baby
Hello Jeff! Making a dedicated video series on long-length partials ,myo reps , dropsets , cluster sets , iso holds and others is not just a goo idea, it is A GREAT IDEA. I would go as far as to state that no one has done an in-depth nicely directed dedicated video describing all of these techniques.their origin's , the studies that back them up and how can be used in the gym during your exercises. It gets even more confusing when you google these techniques and the results are varied with some relly long podcasts discussing them but that is a dull way to explain them. A 10 to 15 minute video with nice graphs and real life training examples within the gym can show how to execute these techniques properly in different excercise scenarios and also increase our lifting IQ in the process. Thank you
Try Renaissance Periodization, or looking up Dr. Mike Isratel, who Jeff mentioned in the video :)
I'm fairly certain that Jeff has already made a video on the topics you've mentioned
Use pubmed🤷♂️
Love having you back Jeff !!!!💪🏼💪🏼
Picked up this program today, excited to start and learn some new excercises! I've been doing a lot of front squat, OHP, DB BB rows and looking to learn about using cables
Jeff, something I would love to see you address in a future video is whether or not it is better for long-term hypertrophy to train explicitly with hypertrophy in mind, or if cycling between strength and hypertrophy training will lead to better long-term size. The reason for the query being that if the amount of weight you lift is a factor driving tension in the reps x sets x load equation, and this equation drives hypertrophy, perhaps it makes sense to maximize the strength variable intermittently for better long-term progress.
The answer is no, because higher absolute load does not automatically mean more tension. Getting stronger through neurological adaptation will not help you get bigger. Mike Israetel has a video about this.
@@mikolajakubiec666 just like he said ^ but for a beginner / intermediate lifter it wouldn't matter, hyportophy style will lead to strength and vice versa
the same exercise scientist jeff mentions, dr mike israetel, already made a video answer this question, getting stronger wont help you get bigger
Mike Israetel (cited in this video) talking about strength for hypertrophy on the revive stronger podcast: ua-cam.com/video/d8azXP8ZSTc/v-deo.html&pp=ygUocmV2aXZlIHN0cm9uZ2VyIHN0cmVuZ3RoIGZvciBoeXBlcnRyb3BoeQ%3D%3D
It makes it more enjoyable imo, it may not be optimal for size but a strength phase also doubles as a low volume phase, it's a beautiful thing
Thank you for creating extremely helpful, insightful and comprehensive videos for us. I really admire the amount of effort you put into your content. I’ve a lot of respect for you. Your work is incredibly praiseworthy. I dedicate a lot of credit to you for the gains that I’ve made over the years. Thanks again from the bottom of my heart. 💪🙏👍👑
This video is pure GOLD!!! Thank you Jeff. Impecable as usual
Love your content so far bro, thanks
Loved the ultimate push pull legs program! I literally will be finishing my final deload week when this program is released. Already pre ordered and can’t wait! Seen amazing progress with the ultimate PPL program
Only thing I didn’t like about that program were the last 2 very high rep weeks. Such high rep ranges don’t do it for me. In many of the exercises I feel other muscles or my grip fail before the actual muscle that’s being worked in the exercise.
@@hanshansse6254 I totally understand and agree… but, since I realized this would be a problem after the first day of those last 2 weeks, I decided to modify it slightly and use Myo Reps to hit my rep target. Doing that worked great and the last 2 weeks were so exhausting and I saw some great pumps after every workout. I was so ready for this Deload after so many reps and sets though 😅
@@hanshansse6254use straps?
This was a very well made video, good job Jeff
Chapter 1 emphasizes the importance of tension as the primary factor for muscle growth, explaining how tension is generated during muscle contractions.
Chapter 2 introduces bodybuilding technique, emphasizing the need for controlled tempo, slow eccentric movements, and explosive concentric movements for maximum muscle growth.
Chapter 3 emphasizes the importance of pushing sets close to failure to stimulate hypertrophy, citing a meta-analysis showing that as you approach failure, muscle growth increases.
Chapter 4 discusses the progressive overload principle, which involves gradually increasing training variables such as reps, weight, or technique to promote muscle growth.
Chapter 5 advises selecting exercises that offer high tension and a favorable stimulus-to-fatigue ratio, favoring machine and cable-based exercises over free weights for pure hypertrophy.
Additional points include considerations for training splits, rest periods, and specialized hypertrophy techniques.
As always the great Jeff with very special content
As a personal trainer and lifter myself, this was spot on, loving it
I have ran your PB 1, 2 and 3, Newest PPL, Bench Specialization and currently doing your Squat Specilaization. And seen phenomenal gains (beyond newbie gains) Cannot wait for this new program.
Pls share his program bro😫
share it bro pls
@YSUA-cam679 just use Google I got all his pdfs for free
@@YSUA-cam679buy it bozo
@@ossi8219you too bozo
Quality content as always. Thank you
Thanks for all you do for the fitness community!
This is a video I’ve been waiting for for years. You really articulated a lot of things I have felt in the gym but never heard anyone talk about. Definitely saving this one to watch a few more times!
Waiting for the same video to be released for the 100th time?
@@w.a.mozart4854you donut as Gordon would say
@@CCSABCDI don’t think he’s seen the other videos
Been watching your vids for a long time now, and I do use your tips in my training. It's about time I buy my first program even just to support your amazing free work. Thx jeff, you are the best.
Crazy graphics! Your production quality keeps getting better and better.
holy shit, thank you for actually giving me a time on the eccentric. everyone says "slow the eccentric" but never give actual numbers and it's been frustrating. i've been doing much longer than 2-4 seconds and you've saved me a lot of extra time.
This IS the video for bodybuilding. Everything was very well explained.
I would add that 'tension' is not caused by external elements (dumbbells, bars, machines, etc.) since these elements do not present a nervous innervation to our muscles. In any case, lifting weights would give us a reason to tense our muscles even more.
If you can tense your muscles at will without needing those elements then that means that humans have some control over the CNS and that it is a matter of practice to improve that tension (this is very well observed in bodybuilding competitions when athletes must demonstrate good muscle tone in every part of the body when doing their poses).
Thanks for the vid Jeff ! Currently trying the static only workout, staying only in the part where the muscle is most stretched. What do you (and others) think of this ? Using only the maximum tension and eliminating any momentum makes sense with what you say in this vid. It's also easier on my joints for some reason.
Thanks for replies
Just pre ordered. Cannot wait to run this Jeff!
Jeff thanks so much bro, im defo gonna use these in my next training session
Just pre ordered your bodybuilding program as your 12 week PPL hypertrophy was so damn good - thanks for the gains Jeff, can’t wait to get into this one
Bro u really paid? Just go Gym and lift weights
@@Kuzumeayatedid you watch a single second of this video😭
@@johnmurphy2125 Don't even think he read my comment properly m8 😂
@YaoMing376 I believe in paying people when they produce quality content and products and Jeff does that. He does a massive amount of work scouring all the new research surrounding fitness and then compiles it.
I get a bit anxious going harder as for the last few years I’ve had serious anxiety at the gym suddenly but I’m getting better with it. You explain things really well here in a way I don’t really see from many others on UA-cam do. One thing I do have trouble with is keeping track of lifts as I just forget but I think I’ll just use my phone.
There's lots of good apps for your phone these days, or just print out sheets and write on em... that's what used to do.
If youre not trackin you're lackin
Go to therapy, that will help with your anxiety. Then you can train properly🎉
Jumped right in and bought the programme. Looking forward to trying it.
This is one of the most informative videos ive ever watched on training. This is incredible. It made me want to buy your program!
I love training to failure and it’s pretty much all I do but progressively overloading gets tricky cause it almost always entirely depends on what order I do my exercises. I can usually add weight or reps to the first exercise but I’m so fatigued that I typically just match my previous numbers for the following exercise for that muscle, would love any advice y’all have
Same
Rest longer imo
Just don't go to all-out failure on your first exercise. Leave a rep or two or three on all sets and you should be good. But realize that even doing this won't guarantee that you'll progress on every single set, of every single exercise, of every single time you work out, and that's fine. This is especially true as you get more experienced in the gym
At the end of the day though, as long as you progress somewhere, that's all that matters. I'd only start worrying if you can't progress at all
Also, you might find it useful to wave your reps in reserve, like Mike Israetel talks about in his videos. So on week one of your mesocycle you do 3 rir, then on week 2 you go to 3 or 2 rir, and so forth (your rir over the weeks depends on the length of your mesocycle a bit). I've been training this way for about a year and I love it. I especially like that I don't have to go straight to failure first thing after I come back from a deload
It might only be applicable to people training at home (where there's no overhead of traveling to the gym or showering after every session) but I resolved that issue by splitting my workout into a morning and afternoon session, about 25 mins each (with warmup).
Additionally, it would usually be 4 working sets of 2 antagonistic exercises done in an alternating maner (f.eg. overhead press + pull up) starting, say, every 2:30, giving about 90 sec of rest between exercises and about 4 mins between the same exercises. Almost like a superset, although my understanding is that in a superset you jump to the other exercise immediatly after the first, which for me leaves a performance impact.
So, two modifications here: a use of longer-rest supersets which allows longer rests for specific muscle groups without prolonging the workout, and splitting the workout across the day, which allows afternoon exercises to be performed fresh, instead of having a carryover fatigue from the first two.
the progressive overload thing is a little contradictory especially if you go to failure. what do you do when you can't go higher without lowering reps? in my experience it works in a sense that it pushes you into giving more, but with the price of you hitting a wall and end up overtrained and forced to pause.
Chapter 4. I have also found that tracking your time and cutting down on how long it takes for sets or such is a great way to improve if you don't want to do the mentioned weight or rep increase.
Brilliant, this is exactly what I have been looking for...have just ordered!! Thanks Jeff
Wow simply just wow bro you are doing a excellent and brilliant thing by making this video and telling about how to train pure muscles growth and keep it up and keep up the good work as always and take care
Keep smiling always
His gymbro outfit is based off the tiktok fitness influencers who wear 10 chains and headphones to the gym
About the train to failure or not part, the missing link is reps. There's nothing magical about going to failure, you can get the same results by doing an extra set or 2, going to failure means doing more reps, it's not the failure itself. Which is why you see similar growth with going to failure and not going to failure. But if course going to failure is way more fun and it teaches you to push hard instead of sandbagging
Just bought the program. Thanks Jeff
I think one missed point in Chapter 4 (progressive overload) was emphasizing that in the process of adding weight or reps, we’re keeping technique and RPE standardized. Adding weight and increasing RPE doesn’t mean you’re adding tension onto the muscles, just like adding a rep by adding momentum doesn’t mean you’re stronger. It needs to be one more rep at the same effort level, with the same technique in order to add tension to the muscle.
Is it easier to gain muscle when you’re short?
i mean you’re gaining the same amount of muscle no matter how tall you are, but that same amount of muscle is gonna LOOK bigger on a shorter guy yk yk
Its no easier to put on an amount of muscle if youre short or if you’re tall, but X amount of muscle will look bigger on you if you’re shorter
Yes
The gym is the one place tall guys can claim victim for something😂
It's actually very easy: half of the people are lazy, tall or short. Short ones will say they got bad genes, tall ones will say their height is too much
Not exactly. You grow at the same rate, but every pound of muscle gained has a bigger visual impact the shorter you are.
All else being equal, a 200 pound 6’ tall guy will look nowhere near as jacked as a 200 pound 5’ tall guy.
Pure Quality from Jeff as usual
Dude, your channel is one of the best sources of weight training info on UA-cam. Thanks for everything you do.
Jeff has literally squeezed in a fifteen minutes videos everything there is to know about training for hypotrophy. Your videos are a treasure.
You used the word "literally" incorrectly.
@@mikolajakubiec666 You need a hobby.
@@mikolajakubiec666yo momma
@@nightfighter7452 you're mentally challanged
@@mikolajakubiec666bingus
0:17: 💪 This video explains how to train for pure muscle growth and lays out five crucial bodybuilding principles to maximize muscular development.
3:15: 💪 Proper form and full range of motion are important for maximizing muscle growth during weightlifting.
6:10: 📚 There is conflicting evidence on whether training to failure or stopping a few reps short is better for muscle growth.
9:01: 💪 To maximize hypertrophy, focus on improving technique, mind-muscle connection, and choosing high-tension exercises.
11:59: 💪 Machines and cables are superior for muscle growth due to their range of motion, accessibility, and activation of smaller stabilizers.
Recap by Tammy AI
Such a good channel, filled with high quality content. To be shared and applied massively ! Thanks a lot to Mr Nippard.
This was really insightful. The program is very nice. Thanks.
What I don't understand: you recommend the first 2 sets of a 3 set workout to be just 1 rep shy of failure. Then, a few minutes later, you use an example where you go for 3x10 reps using the same weight.
But usually, if you do the first set just 1 rep shy of failure, you probably won't even reach 10 reps again on the second one cause your muscle is too exhausted from the set before.
What am I missing here?
Decrease the weight between sets to reach your rep target for each set.
I personally like to do increasing rep targets with more aggressively decreasing weight ie first set to 5 or 6 with 1 RIR, second set to 8 with 1 or 0 RIR, last set to 10 or 12 with 0 RIR or to failure (-1 RIR)
Awesome video, love the way you explain it. Love the science based advice. Thanks Jeff 😊
Dr. Mike Israetel has OFFICIALLY issued you a Gentleman's CHALLENGE: 1on1, No-shirts, Street Rules, BBALL. Plzzzz accept!
*P.S. my money's on u!*
Love your vids and your brain bro❤
"Let's see Andrew Eubanks fangirl about Jeff Nipples this hard." - Sam Sulek 2023
Wow. Your editing skills are amazing. Love your videos.
Been a long-time fan.🤩 Loving your content as well as the other stuff you put out! Will check out the program!💯💪
Amazing video! As a girl in a muscle building phase I want to maximize it as much as possible, considering it’s also harder/slower to build muscle. Thank you!!
Female recovery is faster than male. Take advantage of that to get in more variety and you'll be more well rounded than most males in the same time frame.
Individual muscle growth may be slightly slower due to less testosterone, but you can activate more variety of muscles in the same session with less overall fatigue.
Renaissance periodization covered this recently. Play to your advantage, you need a plan tailored for women, not men. Much of the same training philosophy is the same on effort, but you can do more variety with faster sets.
My girlfriend and I go to the gym together, my strength is technically higher, but her progress in ratio to her body mass/height is faster than mine by following their advice. She gets more machines done faster due to the better recovery rate.
@@Vincent_BeersI don't know what you're talking about. At the gym I go to males are leagues ahead of females. Even the one who compete are barely as jacked as average bros.
Significant muscle building is basically impossible for women naturally. Also bad news is that anabolics are way more risky for women than for men.
I don't really buy the faster recovery thing. Doesn't higher testosterone aid in recovery? And of course recovery will be faster if you've barely done any damage.
I don't know your gf personally but I have NEVER seen a seen a decently jacked girl in real life.
He was flawed in a few in his statements, and sure maybe the faster recovery in women is true but by what basis? Other studies show women don't work as hard in the gym as men so that might be a contributing factor as to why they recover faster@@user-he4ef9br7z
Hey Jeff, Dr Mike challenges you to a basketball 1v1
Damn! This is definitely the most thorough video on Bodybuilding basics on the internet!
Just pre-ordered your program Jeff ❤
Been using your workout programs for years now, with excellent results 💪🏼
Thank you for your valuable content 👏🏼💪🏼🙌🏼
Mike Israetel likes this.
how important is variation? if i do bench press and dips for chest every time, is that not optimal?
Is that even enough sets for chest per session
Variation in sets/reps/total volume is overall more important than variation in exercise selection. That said different exercises can activate different motor unit patterns and thus further drive hypertrophy.
Seems very lower chest focus, I'd throw in an Incline press (whatever version you like) even decline push ups hit the upper chest like those incline presses.
Thank you yet again for having one-time purchase options vs. a subscription-only model. Puts more of my money into my local gym where all those good machines are. 💪🏼
jeff your video quality and explainations are phenominal!!!
Hey Dr Mike says he’ll beat you on the basketball court 1v1 👀
Jeff what do u think of training 1 set / exercise taken to failure and doing a total of 3-5 sets / muscle group / session 2-3 times a week
Trash
How about brother, currently I follow a six-day training routine with this training methodology and it is the best, I work each muscle group with a total of four effective series per week.
@@jonhatanegorgomezcisneros2919 can you break up the routine ?
Personally I do chest+arm
Leg
Back+shoulder
Rest
Rest
Usually 2-5 sets /musle /session
The division that I use and it works great for me is M=tricep+bicep.
T=quadrangles.
W=chest+shoulders.
T=back.
F=hamstring.
S=upper.
I do three to four exercises per muscle but only one effective series for each exercise and on upper day I perform only one movement for each part of the upper trunk. It may be crazy but I am making too much progress. All my workouts last around 15-20 minutes, I only do two warm-up or approach sets in the first exercise for each muscle part.
@@jonhatanegorgomezcisneros2919 keep grinding
This video is gold. Please do one for strength!
Fantastic! great job breaking things down very accurately, this is my favorite video from you and it answers all questions
You don't see "Body Building Technique" very often because so many people get hyper focused on how much weight they can move. They wont be able to perform slow controlled reps without taking a hit to their ego/numbers.
For progressive overload, I just go to failure every set and once I can do more than 15 reps I up the weight
same.
I cut off @ 12 then up weight
Pre-ordered! Thanks Jeff!
Thanks man. Your information provides much needed guidance and motivation.
Also I’m loving MacroFactor.
Thank you
If I put 1000lbs on the bar and dont lift it does that count as a set to failure?
No. It just means you’re a failure at life.
bro out here asking a real question
Lol this is probably a joke but you will build muscle with timed static contractions. See muscles job isn’t to move things, it’s to produce force. So if you were to use your muscle to try and lift something immovable for as long as possible let’s say until you reached failure and your muscles gave out. Then yes you would build muscle and that would be considered failure.
I think you missed out about overtraining being a detriment for muscle growth because so many people train 4-6 times a week with 7-9 excercises in their workout which keeps them staying the same size or preventing them from getting bigger, so maybe, the importance of rest i think should of been mentioned in the video but really nice video :)
Mentzer approves this comment ^^^
Just copped the program gonna start running it post thanksgiving can’t wait!