Training Volume and Frequency | Chapter 2: The Fundamentals Series
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- Опубліковано 29 чер 2018
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Watch part 1 of this series:
‣ • Fundamentals Series
Watch my interview with MPS researcher Jorn Trommelen
‣ • Everything You Need To...
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Song at the end:
Ryan Little
• Ryan Little - Horchata
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500
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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 12 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.
This video is not sponsored. - Розваги
Sorry 4 the wait!! Hope you guys enjoy! Don't forget to sign up for my mailing list and be the first to know about the Fundamentals Book PRE-SALE: bit.ly/nippardnewsletter
Episode 3 will be out in July! If not, I'm unsubbing myself.
Jeff Nippard SENPAI NOTICE ME
Jeff , u are so cool. Love from norway
Where is Part 2 of your Interview with Dr.Mike Israetel? I need it.
Audio was pretty bad when you were with the whiteboard
What split is more recommended for body weight exercise with some weight training for lower body and compund movement?
Awesome! Can't wait for part 3 in 2020
whoa whoa let's not get ahead of ourselves here...
Huffman_Tree Lmfao
Well I guess you get what you pay for.
Huffman_Tree aren’t you the guy Blaha blocked?
Im waiting
Jeff you spoil us so much with these videos... I will be getting one of your books!!
Ryan Craig kid why do I always see you
Same
Thank you for doing this fundamental series, I started lifting 3 months ago; paid a trainer big bucks to teach me, and left the program feeling like I had no idea what I was doing besides him telling me what movements to do. I didn't understand the why, bc none of that was taught during our trainings. I came across this series and feel way more confident about my approach and the direction of training I need to focus on now. The series of vids are informative, easy to follow/ understand, and well organized. Super helpful to say the least, I appreciate the time and effort put into putting these all together, thanks!
These are common errors of personal trainers. You can judge whether they are actually good or they are just wasting your time if they can explain and help you to understand the reason of the exercises
@@jhonecv
I would go on to say that the majority are charlatans. Beware.
I tried to formulate my own split that was like the bro split but hit each muscle group twice a week and just accidentally reinvented push pull legs, so that’s what I use! 😂
holy shit me too
I've been lifting like a "bro" for a year now and I decided to switch over to your push pull leg plan and holy cow I can already see so much improvement in only a month
What does that consist of Monday- chest, tris, shoulders, Tuesday- back, bi’s, Wednesday legs, Thursday- chest, tris, shoulders, Friday-back and bi’s again, and Saturday-legs ?
@@wholesomet3930 yes
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Օյիբյցլհղլըֆօըդըօեջճթձչէջչփչտճջոիըգյկզկնվզկնվյլղտւցջչղոջզտոզկտցյզյըվժըցչտցպւղտչւֆւռաւտոըօռւպգլհցւպբիբկբկբկբկբկբկբկվիգկգհլբկբլնլբկբկկ
Կիհիցհլցշյֆհլդըկսիտոչջոճփջչթճրփչպռւօդըիֆըօդիրդւդըօդիըեջիոջւոիջեըկդհկղհղբշղշբղբշզբմզգզռստյստւքւջորօռւորռճգիգկվկվկվհսյդկըդհլդլըեըօեժրփրճթճջթճրփըօդօըցիիջֆիֆըֆլկկկյիկկկլիօօկլլխխպպլկկ
Can't wait to get a copy of the book brother!!
Marc Fitt why don‘t you buy it
Just finished Dr. Mike Israetel's Hypertrophy guide series and I love how this video has some connections
I’m going to the gym for 6-7 years now and still learn a lott of great tips from you, keep up the good work bro!
Seriously man. FANTASTIC videos and well researched
Fancy seeing you here!
Jeff, I am so impressed. For me, anything I do needs to be calculated and have a reasoning behind it. For months I have been playing around with splits and exercise volume weekly to find what works for me but alot of the workouts I were doing were just based off feeling and that made things inconsistent. This video helped me calculate exactly how much should work for me, and I just created my ideal program for my goals that Ill start tomorrow. Thanks for putting brains back into lifting!!
This is pure gold, Jeff. I can't thank you
enough.
Even though we know how to get around the workout but still need your affirmation and validation.
Thanks for being a guide, coach and a brother.
I know this is one of your less popular video series but this stuff is a amazing and I really hop you keep this series going. These last 2 videos have completely changed how I workout and I can already see the results only after a month
I honestly can’t believe you put this out for free-thank you! I’ve been so bored in my routine and didn’t even realize i was in a “bro split” lull. I can’t wait to start building a new program with all this new info.
Thank you so much for talking us through this. I believe many of these thoughts are common for everyone who has ever made themselves a training plan. However, applying the thoughts of how many sets you allocate to which exercise, which exercises you begin with, how you mix them up, and also how there is overlap between the trained muscle groups is something that I (in the beginning) have mostly ignored. So this is very valuable information for anyone who is looking to make his training more deliberate.
Been working out for about 10 years. Will call myself experienced... and i have never in my life seen such a informative video. Thanks bro.
Was definitely overtraining the body parts i wanted to bring up..
Jeff, you've changed my understanding of my body after years of stubborn and slow growth. Thank you from the bottom of my heart!
Just really started watching your videos as I too love the science and this is the most clear understanding information ive seen on youtube when it comes to explaining volume and frequency! GOOD JOB! cant wait for this fundamentals book.
I've been struggling for over a year with my training. It's only during the past 6months or so that I've actually been progressing in the gym so I really wish I'd seen this video for two years ago but thank you anyhow. An amazing video and a great way for me too make sure my workout is optimal for my targets.
Can't wait for your intermediate push/pull/legs. I followed all of your first volume of the beginner level and I love it so much. Thank you for releasing such great, quality videos, you have inspired me to work on myself.
So glad I started lifting now. I don't have to wait for the episodes and can watch all of them in one go. 🙂
I like to use split #5. It leads to shorter workouts and it is much easier to add and subtract things on the fly based on how you feel.
I started with a push-pull-legs split when I started college and was a complete beginner in the gym. I had some muscle on me, but wasn't defined as fit. Your videos and the knowledge I gained over time really helped me skyrocket my gains in the first view months. Thanks for your amazing content. :)
I like to imagine that somewhere in the world there is someone climbing up a replica of Jeff's Fundamentals Training Ladder on the side of Eric Helms's Muscle and Strength Pyramid
LOL underrated comment
Not a bad comparison to have made about your stuff, Jeff.
Best fitness videos on youtube. Production value is incredible, Jeff speaks so well and is clear and concise in the concepts he puts forward. All the information is backed by science and he always keeps up on the latest studies. Couldn't ask for a better channel. Thank you for taking the time to put these videos out!
Lucid and to the point. Excellent information throughout. Thank you Jeff for all you do!
I've read a lot of articles and seen a lot of videos. Your channel does, literally, the best at it. You actually read into the details and question the results and investigate the logic behind it. What's rare nowadays. People would rather say "do these 3 things for huge biceps", or something similar. Great video, as always. Keep the quality. It's far more important than pumping out a million videos. I'll be buying a book.
I work in an office building all day, sitting (I'm a software engineer). So I focus on lower back a lot. Along with abdominal work. The atrophy in an office environment is high. I use to be very, very, very into this but my lifestyle has changed as I have become a professional. So now I workout for the enjoyment of it.
Hands down bro - the way you display and explain things in your recent videos are epic! It feels like being an actual student of the subject listening to your explanations. Thanks for the output and the amount of work done!
Favourite Fitness UA-camr so far! 💪🏻
Absolutely love the work you’re doing man. You keep it reasonable and always back it wit science. Can’t wait to see and learn more!!
Been getting a lot from these videos lately as a new personal trainer. Great work Jeff
Jeff, I'm so grateful i found you as a newbie in the gym thankyou for existing and helping people like me who feel clueless at the gym lol.
I love how you first talk about 1. Strategy for optimal vs practical, and all that goes with that to balance them. 2. You go into frequency in terms of MUSCLES! So often I see trainers say “do this exercise this many times a week.” And they forget beginners don’t understand what’s being worked. My dad taught me “big muscles out” method. Meaning start at the core whether that’s back/chest, or glutes/quads. If you feel like the smaller muscles like biceps triceps, or calves, still need work, work those after. Really helped me find the 2nd option sort of trying things out after trying the 1st frequency option and just not liking it
These videos are amazing dude. It's nice having a person with an actual degree in science evaluate and present all this information in such a way that was can make informed decisions.
Thank you for this video! You are so clear and simple with your teaching it's extremely refreshing
I love these sort of videos. Just sitting in my room with a plate of veggie and chicken pasta enjoying the knowledge. Can't wait for part three.
Dropping the like just in case. Really appreciate you taking time to create videos like these. Knowledge is KEY. Thanks man!!
Thank You for the free seminar Jeff ! Amazing work!
Very nice video, well explained, no bs approche and exactly the theory I use to structure my workouts.
The split I use is a variaty of the push-pull.
Day 1: chest 8 sets - shoulders side & rear 4 sets - triceps 4 sets - calfs 5 sets.
Day 2: back 8 sets - biceps 4 sets - legs 7 sets.
Day 3 rest.
Day 4: repeat day 1.
Day 5: repeat day 2.
Day 6 & 7 rest.
Greeting from the Netherlands.
You are the first teacher to make me enjoy learning!!
The best fitness channel out hands down. Its 4am here in Australia but im catching up on your vids. Good work bro!
Thank you, you made me understand how to create a program myself, and not just being told to do a specific one
Just cleared up my yt subscriptions and now i finally see jeff nippard omg omg omg
Thank you so much for these series, I wouldn't have started without you
ngl, the best video i saw on this topic, even though i'm german it was super undestandable and well explained too, now i know what i'm doing
Probably one of your best videos, super informative! Love for you and Steph from Honduras💞
I freaking love your videos. The MOST scientific and helpful channel out there
So excited for what’s to come Jeff! I’ll definitely be buying whatever books you publish! Love this series. Thanks for sharing your knowledge!
Love the work u put into these videos!! One of the best fitness youtubers for sure.the details in these videos you add with precision is so easy yet very helpful for anyone..
Wish to be a smart man like u in future man!!! It shows your character. Kp on growing..u deserve million subs
Jeff you make this seem so easy to understand. I’m currently doing one of your push pull legs split and seeing some serious gains!
First of all thanks for all the great content you provide, picked up a couple of things myself.
I know this is taking a long shot cause this clip is kinda old, but here it goes:
I’ve been training for about 8years. Atm, I’m doing some hytoprophy work only to fully recover from a knee surgery and build up my work capacity so I can start compete again. Not sure if it’s muscle memory going crazy, but i’m clearly seeing gains and currently running about 15sets for Bigger muscle groups x2 times per week / 8-10sets smaller x2 Tho I still feel fully recovered when I come to my next workout and have been increasing reps or sets aswell for the last 4months. Currently running 4-5 x 10s(same weight) so my total volume is pretty high, tho my intensity/load should be around 70% of 1rm give or take. For some reason Ive always been a fan of less exercises & more sets for effeciency+MMC
I’m sure the intensity play a major role here.
At what intensity would you assume the 10-20set rule would count for?
Would you rather do Pyramide or straight sets?
Your content is literally the best! Love for you and Steph from Honduras 💞
Upper/Lower the best split for a natty lifter... enough days to recover and performing extremely good!
Good points. Great summary. My one issue is that total work, as you know, is also based on distance which means that when comparing different exercise variations the distance the weight is lifted needs to be accounted for when programming, choosing, the numbers of reps for that different exercise variation if want to have a positive transfer to the original or main exercise variation want to improve. For example when using a 4 board press to improve a regular flat barbell bench press. Getting used to using more weight by using the 4 board press can help but too much without accounting for the difference in total distance lifted and the resulting difference in the total amount of work can hold back progress. (I do like including 3 board then switching to 4 board press to go a little heavier to improve strength in the regular flat bench press as part of the exercise variation rotation for some people.) Of course, I would not use a 4 board press bench press with a beginner anyway. Thank you for your content. I appreciate it.
Have to add that PPL allows for shorter workouts in general. For example I don't have much time per day to train because of life and work, so with PPL I can have short workout sessions but 6 days a week and that's really what allows me to train at all. If I had to be in the gym more than an hour, I'd be late for work and couldn't train at all. Thank you for making this series!
By far the best content of all fitness UA-camrs!! Though he be but little, he be mighty!
Thank you so much for using a white board with very clear informative information and going into detail for each segment in a speed easy to digest, since I'm more of a visual learner (and many are) it was so nice to be able to absorb all the necessary information based on my goals with my training without getting stressed or overwhelmed. Great Video! 5 stars from me
One of the best videos on programming frequency and volume
This dude never stops surprising me with the quality of his awesome videos.
You smashed it out the park with this Jeff and covered my question from the last science applied episode in perfect detail. Can't wait for episode 3.
Thanks bro!👍
Signed up! Thank you for all the great free content you deliver!
This is exactly what I’ve been looking for ! PLEASE PLEASE JEFF I NEED YOUR ADVICE !!
I would consider myself an early intermediate lifter and I am a bit worried that my routine has gone out of control, a normal leg (glute focused) workout of mine would consist of
Deadlifts 10x5
Squats 10x5
Hip thrusts 10x5
Superset of lunges + kettlebell swing
Ss of split squat + glute bridges
Clable kicks + abductor Machine
Side lying abduction + weighted hiperextention
Cable squats + frog pumps + pull through
Single leg press + rdl
Lying hamstring curl + single leg deadlift
All 4x 10-12
What Confuses me is that i do this 3 times per week and i can continuously add weight to the compounds and isolations and that I keep getting stronger over the months. I do this on Monday, Wednesday and Friday in between I do full upper body workouts with 6 exercises per muscle group by 4 sets of approx 10-12 + 4 times spinning or hiit per week
I don’t know if because i can recover and I can keep on increasing weight I should still do this amount of work or if there are too many ‘wasted sets ‘ as you describe. I’m pretty confused. I push myself hard, and leave approx 3 reps in the tank every time for everything except some isolation movements but overall I train pretty hard. What should I do ?? My workouts take 2+ hours and I feel like that probably isn’t totally right. Would this be considered as overtraining even tho I am still progressing ?
Man that's an excellent video in both quality and knowledge, thank you Jeff for putting the effort into creating such a nice content and providing us with SCIENCE/EVIDENCE BASED APPROACHES which is the thing that I enjoy most about your videos! Knowing that by watching your videos I receive both entertainment and researched Knowledge!
I find these videos super informative and helpful! In my own training and most of the training of the people around me and on social media, I see way more than 10 sets being complete a week, per muscle group. I was wondering if anyone had additional insight/ research that I could consult with! Thanks!
17:32 Frequency
Federico Ponzin thanks
oh man. thank you :D
This was super helpful! Personally, I do the twice a week full body. Too lazy to go to gym so often. Haha.
I've been doing 2 sets of each part, every 2nd day. So 4 days a week. I'm a beginner and I feel like i've been struggling to recover, along with needing to sort out my sleep. thanks, Jeff. I'm going to try 3 days a week but 3 sets. It's not quite 10 perhaps, so I may bump it up even though I've increased my reps slightly. I need a consistent plan. Ta.
Thanks for all that you do in the fitness industry.
These are great for me as a beginner. Audio sounding awesome now too
good for you dude..using your motivation in every facet of life! website looks so good. your work is appreciated
Love the info. Heard most of it before but always good to have a refresher course. Great job Jeff. Can't wait for episode 3
Love the video. Thanks so much for making it man. You have a gift for breaking things down
I don't know if what I do would be considered a bro split, but my sessions are:
1. Glutes and calves
2. Chest, delts, tris and core
3. Legs with a hamstrings and glutes focus
4. Chest, back, delts, tris, bis and core (not as many sets per body part)
5. Quads and calves
6. Back, bis and core
There's usually two rest days in there somewhere, and I do this over a week and half (it's not a Monday to Saturday program). Everything is hit at least twice a week.
BUT my works are really long! So, this video helps heaps, because I could cut my works out down significantly, I think.
Thanks Jeff!
Ok - the video was AMAZING Jeff - Explanation and layout very easy to make the least experienced now better suited with this knowledge.
Now - going for a second playthrough - making a counter to see how many times the dry erase cap was removed and then placed bak on marker without making any marks on the board.....lols
Definitely looking forward to pt 3, thanks man! This video was really helpful.
Jeff i just gotta day thank you man. The content you put out is always top notch. Very happy to see this series coming back from the dead. Hopped on the email list real quick! Good luck with the book! I’m looking forward to seeing some more workouts from that science applied series of yours. Cheers dude!
Hey Jeff. Thank you for continually providing such high-quality videos, both in terms of production and content. I have been loving the recent videos on tracking volume, and everything that entails, as it's not something a lot of other people are talking about in such in-depth ways. I have one quick question for you. In your most recent Science Applied (Push Day II), you break down volume-by-muscle-group across the two Push days. I was wondering--where would one find a comprehensive guide that relates exercise-to-muscle group? Some movements are relatively clear cut, but some are more ambiguous, as you alluded to with squats having crossover to both quads and glutes. I'm beginning to realize that I'm below 10 weekly sets for some muscle groups and upwards of 15 for others, depending on how things are categorized, and want to try to effectively correct this.
Probably the best fitness channel on the Internet. Hands Down!!!!!!!
its crazy back when i first started training, i would just copy jay cutler said he did on that month's issue of flex magazine which turned out to be 25+ sets haha..... the good ol days man.
Did it work tho
Jeff back at it again with the amazing video!! Can’t wait to get a copy of the book!!
I love the content you put out. It's informative while being interesting and implementable. Keep it up!
Well they will tell you that this guy does't know what he's talking about 😂
Great segment, thanks. Only affirmed that I'm already doing the right thing, and that makes me very happy!
I switched from a bro split to a upper/lower split about 5 months ago. Since then Brodin himself has blessed me with gains in muscle mass and strength that i’ve never had before.
love your work, mate. just a little hard to non native english watcher to digest from this informative ep
Progressive overload is definitely the way to go with strength and size. It’s definitely helped me!
I'm very grateful that I found you out here in the wild.
I am so excited for the next episode and to see the information in the beginner's program!
Please incorporate a nutrition-part in one of these fundamentals videos if you haven’t thought about it already! Love this series!
Such an informative and amazing video! Man you're the best!
Wow I really enjoyed this vid and it was very helpful! keep up the good work Jeff
You re a really good teacher! Thank u
thanks for the advices, it helps me a lot to choose and optimize my workouts !
This has really made me rethink my training volume
Waiting for this book🙏🔥
Terrific video and comprehensive review of splits 👍 thank you Jeff... but now, what about The Arnold Split?
Day 1: Chest & Back
Day 2: Shoulders & Arms
Day 3: Legs & Lower Back
Day 4: Chest & Back
Day 5: Shoulders & Arms
Day 6: Legs & Lower Back
Day 7: (Rest)
Hell yes - I've been looking forward to you returning to this series. Keep up the great content!
My program has been working for me the past few months that ive started it: D1: Back/Biceps, D2: Chest/Triceps, D3: Legs/Shoulders, D4: rest, D5: Upper body with heavier weight low reps, D6: Lower body with heavier weight low reps, D7: Rest
another great video - looking forward to hearing more about which exercises to actually do - beginner here
I love that Jeff can talk about working out like a college professor giving a dissertation.
Loving these fundamental series!!
Love the video and how easy you made it for learning! Thank you 😊