Muscle Soreness and Muscle Growth (“BROSCIENCE” REVEALED!)
Вставка
- Опубліковано 25 сер 2024
- Muscle soreness and the importance or lack of it is one of the most contested aspects of working out. Some will argue that muscle soreness plays no role in muscle growth and is not a requirement for building muscle. While it might be easy to see why that conclusion was drawn, it fails to consider the fact that the other two mechanisms for growth are likely not going to provide an unending stimulus for new size. Ultimately, you are going to have to resort to other methods of training.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - bit.ly/2b0coMW
In this video, I discuss the three major stimuli for creating muscle growth and for building new muscle. One of these is the use of eccentric loading in order to create mechanical damage to either the muscle fibers themselves or the connective tissue around the muscles (depending on which research you read). Either way, it is the mechanical disruption that takes place during the high tension lengthening of a muscle as in eccentric contraction that sparks the need for repair, resynthesis and regrowth.
The downside to this mechanism of growth however is that the soreness that is created can ultimately impede your ability to perform your next workout or train with a high enough intensity to see much progress from your next workout. Which is why the argument is often made in error that you do not need to use this pathway. Instead, you can simply train with sub maximal loads and create a metabolic overload or you can pursue overload via getting stronger or by increasing your volume.
It isn’t that easy however. You see, if you pursue the method of progressive overload you run into a wall within a rather short period of time. If the gains you are seeing for example are coming from neurological adaptations that are improving your ability to lift heavier weights, those will begin to slow down as soon as you become adequately efficient at performing the lift. From there, you will need to rely on the act of adding more weight to the bar to produce your strength gains and ultimately size gains.
The problem with this assumption is that you will never be able to keep doing this on end. At some point your progress will slow dramatically and you will not be able to rely on new strength at every workout.
This may lead you to turn to lighter loads and the metabolic overload that comes from training deep into the burn of a muscle while taking your sets to failure. Occlusion training is one of the more popular mechanisms of sparking growth along this metabolic pathway. The advantage of lighter loads is that you can take it easy on your joints while still seeing the benefits of new muscle gains. The downside? This type of training is brutal and downright uncomfortable. In order to do this right you have to embrace the pain that you feel during these sets and resist the urge to give in. Just at the moment when you want to stop your set is the time when the real benefits begin here.
If moderate loads with higher volume becomes your tactic for gaining new muscle you need to be cautioned about that as well. As a physical therapist, I can tell you that the largest amount of gym training injuries and issues that keep people from training are due to overuse. High volume puts you on the fast track to experiencing that first hand. In fact, when you combine the fact that sub optimal form is used on many exercises that are being used for higher volume, it quickly becomes apparent why this can become a problem.
The bottom line is, your training plan needs to incorporate all of these methods of growth. Saying that you will not need to create soreness to gain muscle is overlooking the fact that ultimately, you cannot continue to make gains without accessing all three pathways. This includes the eccentric overload and soreness inducing path of mechanical damage. If you are looking for a program that puts all of these techniques to use at the right times with the right loads, head to athleanx.com and use our program selector to find the program best suited to your physique goals.
For more workout videos and ways to reduce muscle soreness after working out, be sure to subscribe to our channel here on youtube at / jdcav24
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
"No strings attached" 😂
Can you make a video on that how sex and masturbation habits affect our gains. I know there r many of such on internet but I have more trust on your
I think a video about training around a stage 1 pec strain would be great.
@@shivendrasaxena7192 simple answer: not at all.
If you are looking to start competing in combat sports, do you think🤔...
there should be a training session where you train hard for 5 mins straight?
(simulating the length of 1 round)
only "resting" during the 5 mins.
(when you're changing weights/exercises) maybe for 10-20 seconds in-between reps,
(during the 5 min round simulation)
The 10-20 seconds would kinda be like simulating transitions between "scrambles"
Then after the continuous, brutal, 5 minute round, "fatigue training" -take a break for 60-120seconds?
(simulating going back to your corner, between rounds)
Everyone has heard:
"train hard so the actual competing event seems easy"
Or something like that.
But. When I get tired, and my muscles are running on fumes, I've thought things like
"I can't wait till this is over" or "why did I feel like this was a good idea"? or "this is the last time I ever do this"
All because of extreme fatigue.
Because my body feels like quitting.
So I figured if I start training like I am going to compete, in this case: a fighting situation
(go full out) as mentioned above,
my body would respond better when needed (?)
Do you think training like that is a good idea?
🤔maybe once a week/month?
Jeff the type of guy to take 30 seconds to close a door he opened for a girl to maximize the eccentric overload.
Jonathan Coy I fkin choked
HAHAHA
Wow!😂
Im crying🤣😂
I want more jeff memes!
Jeff the type of guy to drop his pencil and use perfect deadlift form to pick it up
KyGOAT Irving 2019 MVP this was dumb funny lol
Don't you do that when you pick something up?
KyGOAT Irving 2019 MVP This should be top.
Bruhhh 😂😂😂😂😂
KyGOAT Irving 2019 MVP ive done that before
I watched this video 8 times at 25% speed to maximize my gains. I could have watched 12 times but I didn't want to over-train.
As long as you watched to to failure 💪
😂😂😂😂
This is the funniest fucking comment ever made on any of his videos
Just remember to add more video as you make all your reps😂
Lol
I watched this and because Jeff was always on the right side of the screen, now I have an eye muscle imbalance. Help me Jeff, please!
Watch this video using a mirror
Visit With Us Watch it upside down
@@HernanHH95 watch it down side up
Watch it upside down
You know he's never gonna create imbalance... I bet you skipped the first 20seconds where he eccentrically overloads the left eye!
Jeff is the type of guy to put science back in strength.
lol
strength back in science
The truth back in training
What a wholesome comment
im a science nut and interested in changing my body so out of the many many programs i could of joined, Jeffs approach is why I chose Athlean. it was inevitable since every time i researched some topic, Jeff had the most comprehensive and best answer. plus his resume is thorough. im two days in and sore as fuck
Jeff the type of guy who drives with both feet to aviod calf imbalance.
carrillo100100 We all do. Do you actually know how to drive?
Davinder Kaur well, unless you're driving an automatic...
Larten Crepsley people who don't live in the stone age.
Most people in america.
Yea try driving manual in Sydney
I love the wholesomeness and friendliness of Jeff’s subscribers and comment section. It’s obvious that toxic youtubers attract a toxic comment section and wholesome great youtubers attract great people, which is evident in this comment section ❤️
i love muscle soreness... it is like a sweet pain for me
Ikr
If it’s the soreness caused by a good workout then yes, but when you’re sore because you did too much or did something wrong, then no the pain doesn’t feel quite so good.
yea everything BUT the calves. sore calves is the only thing i cant handle
@@leslie7872 EXACTLY I FELT LIKE CRYING AFTER I HAD SORE CALVES FOR THREE DAYS
I like it too, to me it means that I tried
jeff the type of guy to study for his blood tests
Lmao
thats pretty clever lol
😂😂😂😂
Jeff the type of guy who only smiles to stretch his face before a workout
Haha that was funny
FrustratedDoge97 Fortnite youtuber
you misunderstood the video.
It made me smile 🙂
I tried it today.and everyone in the gym thought I was isnane
After reading the comments my facial muscles have engaged in massive Eccentric Overload
I thought that he would cut him out of the T-Shirt in the intro xD
Haha. Maybe that's the only way to change t-shirt with proper form :)
but what was that anyway
@@lafeo0077 right?
@@lafeo0077 yeah I didn't get it
Strings attached to his shoulders
Jeff the type of fitness guy to actually give decent advice on UA-cam (scandalous)
Tackleberry yes and you didn't even have to ask 1.
Tackleberry Freemason gains
Gotta make dem gains in secret societies
Tackleberry do you say this because the masons give false info?
Ask for gains to get some gains
Do a video on the best "Jeff, the kinda guy...." quotes of you actually doing them.
Dude YESSS
Oh my goodness this is the best idea ever 😂😂😂 I hope Jeff does it at some point
Darth Fockey I'm sorry do you not?? I'm not an animal
Jeffs the only trainer in the world that also drives on the left hand side in England 3 times a week so he has no imbalances
Underrated comment.
You won the internet this week
here in england i can confirm, saw him speeding sown the A12 pumping bicep curls in his left hand steering with his right and heading back home to grab a protein shake before dropping a quick hour of facepulls
@@user-sk7il1ur9s lmaooo
Jeff the type of guy to train like an athlete to look like an athlete.
I'm more about that train like an athlete to be an athlete but hey
god tier comment
Respect for the 9:54 video length.
matthew ziegeler not a big deal he'll tax Jesse's paycheck.
Browarddd
matthew ziegeler considering all of his content is ad friendly I doubt he's losing revenue like all these other UA-camrs
What's the significance I don't kno
showmethedammovie like he isn't doing that already, lol
Jeff the type of guy who helps the type of guy I am become the type of guy he is.
Fred underrated.
@@subscriberswithnovideos-xw9xc word
Not the funniest variation of this kind of comment, but the best one to me. 👍
you got that right
Can't tell if I'm having a stroke or this is just a play on words thing
Just realized I've been relying way too heavy on the the eccentric overload while possibly neglecting the first 2 methods. Time to get a program, time to bring in the Cavaliery
@THE VOID i basically been doing that. Just mix up the muscle groups so (example) chest, triceps, quads sore, work out back, lower back, biceps, glutes, 3rd day shoulders, abs, cardio etc..
So i can go every day
THE JEFF CAVALIERY!!!
Do you even lift
@@elliott7706 should i employ all three methods like jeff said here, ofc ik he knows best. my method rn for example for biceps is eccentric overload, i do barbell curls and get the weight up, squeeze at the top and then fight the way down for 3 secs and do 4 sets of 8. the pump after is insane and i feel its working great. i should also do heavy weight for progressive overload for strength and less reps right? so for my push day i usually do 4 sets of 8 70lbs on the flat bench press bc I rlly get a good chest contraction. i could do a rep or two of 120-140lbs but I wouldnt be doing that for 4 sets of 8 reps. I have good pushing strength and mind muscle connection w the chest bc I did so much bodyweight training for 6 months to develop a good base. I also have a good mind muscle connection bc i do some squeezing pushups and plate squeezes to active my chest and make pinning back my shoulders a habit. in order to add more progressive overload to my training, should i start doing heavier weights and less volume for flat bench to help my strength and overall chest development? hope someone responds thank u.
muscle soreness means your day at gym was not wasted
But no soreness doesn't mean it was
Well like Jeff said it could be wasted if you don't do other things right.
Looking at you most of your days at the gym was probably wasted
Yeet
That's not what he said. Listen before commenting
Jeff is a guy. He motivates us type of guys.
David Pope indeed
I am 50% here for BROSCIENCE and 50% for reading the comments.
Q
Watched in .75 speed to get the max dude bro
Mr IY Vlogs very balanced. Good.
If you don't love Jeff, you don't love yourself
Caolan Maria true
That means I am Jeff?
Yes this is so
this could be a very very true statement
@THE VOID underrated comment
No homo.
I love you bro 💪. I swear to God its like i know you. If it wasnt for you i would have wasted alot of money and time and continued to live in utter pain and hell. You helped save my shoulders back and spine. You are an inspiration and unique, complex and orchestrated. I appreciate your work and hope theres one as great as you for the next era. Dont stop what u do for anybody bro. You have literally saved thousands of bodies, minds and egos lmao. Just dont stop man. Keep killin it. BEASTTT MODEEEEE
Dustin Marshall If it wasn’t for the fact that you wrote ”No homo.” I wouldn’t have suspected you were, because your statement is very non-sexual otherwise. It’s fine though I don’t think most people care who you have sex with.
The fragile masculinity needing to use "no homo" implies though.
I like muscle soreness because you know you've eccentrically overloaded
that is the only pain that i like xD
Claire Vicidomini it's feel like a bdsm for me 😂
Tom I like the soreness too It’s the only pain I enjoy
I like it too except now I don't... I feel great while lifting heavy in gym but I get excessive soreness in return which makes me very very sleepy ... I think I might've some kinda condition, is there a way to grow muscle without lifting too heavy?
+Old Monk Lower the weight and add more repetitions per set
Jeff the type of guy that stretches his eyes before sleeping.
this was good
rockervi i love ur profile pic soad army bro
or his eyelids :D
best one I've read so far..😂😂😂
Jeff the type of guy that sleeps with his scapula retracted.
Jeff, the type of guy to drink his pre and post workout drinks using each arm to prevent muscle imbalance!
About time!!! Thanks for making this video... been on my list of things to talk about, glad you covered everything. There is way more than just "muscle soreness". Muscle soreness is solely correlated with muscle growth. There are other factors.
Pussboi
@James Quinn Sorry James. We can't just all pull of that extremely manly look you have going on. You're raising the bar with that hairless chest and those designer glasses. You're such an Alpha.
@@franciscusautismusmaximus5185 calm down guys u r obviously both beasts...
@@franciscusautismusmaximus5185 no really tho why is ur face girly fr fr
I Always had this doubt in my mind ,I don't know if it's a myth
I rarely get muscle soreness does that mean those days are the only days I performed well?
Is it good to workout when your sore does that mean you will get extra muscles like the muscle fibres are already weakened and broken down so if I do workout for the same muscle group during sore will I get more muscles because those muscle fibres are weak so if I hit them again they will easily be broken down so will it get give more muscle ?
PS sorry for bad english 😅
jeff the type of guy to switch hands while brushing his teeth to prevent muscular imbalances
Colin King OMG lol
I laughed so hard on this one coz this is literally me lol
Jeff is the type of guy to be baptized in protein shake
Alessandro Zakolski brruuuuuuuhhhh😩😂😂😂😂
Alessandro Zakolski Jesus turned water into preworkout
brando. knorr I fucking died 😂
Sj Jjkzke Jesus died for your gainz
brando. knorr Jesus died doing CrossFit.
When i lived in my moms garage around the age of 17. I got into lifting but only had about 100 pounds and a hammer curl bar with a door pull up bar. I would use the metabolic stress method. Basically the workout would be 50lbs curls shoulder press and behind the head tricep extensions and i wouldnt stop until i hit 200 reps of 10 or 12. I saw huge gains after about a year and after the second year i just hit a wall and it killed my motivation. Its crazy to see this stuff explained how easy it could have been to change my training to break through that wall.
should i employ all three methods like jeff said here, ofc ik he knows best. my method rn for example for biceps is eccentric overload, i do barbell curls and get the weight up, squeeze at the top and then fight the way down for 3 secs and do 4 sets of 8. the pump after is insane and i feel its working great. i should also do heavy weight for progressive overload for strength and less reps right? so for my push day i usually do 4 sets of 8 70lbs on the flat bench press bc I rlly get a good chest contraction. i could do a rep or two of 120-140lbs but I wouldnt be doing that for 4 sets of 8 reps. I have good pushing strength and mind muscle connection w the chest bc I did so much bodyweight training for 6 months to develop a good base. I also have a good mind muscle connection bc i do some squeezing pushups and plate squeezes to active my chest and make pinning back my shoulders a habit. in order to add more progressive overload to my training, should i start doing heavier weights and less volume for flat bench to help my strength and overall chest development? and do u think a good method also would be adding high reps less weight/tension like u said for metabolic stress. for example i could finish the workout w. bodyweight pushups or on my pull day bodyweight chinups for fast but quality reps until failure or a high number of lets say 50. hope someone responds thank u.
His biceps is bigger than my head.
Shane Jalkry
lol 😂
What head do u point to?
His set count higher than my IQ
Your head is a nescafé?
What the fuck broo ahhaha
If you watch every one of Jeff's videos, you will know more than 99% of personal trainers!
jrg305, why are you watching Jeff then?
TheStricken4321 maybe thats because hes a physiotherapist... 🤔
smart man
jrg305 lol calm down son Jesus bit touchy ain't we!!
Aleksi Bennett Because you can learn something from everyone. That you know more than someone else doesn't mean they don't know something you don't.
knees weak, arms are heavy, dom mazzeti
Strong Savage777 AAAAAH FUCKING SUPASET!!!
The best way to train abs is to take a bench and a barbell and start swinging it around like you rowing a biyak up the massasipi river!
Thanks for all the free help man. Really appreciate it. Seeing a lot of good progress on my side.
This WAS a good video. I always push for volume. You know what it got me? BIG LEGS, BUT A BROKEN TOE!! ALL MY TIME WAS WASTED, because I couldn't do my lunges or my squats. I wish I saw this in April. The pain just started going away. Great vid Jeff, it's going in my favorites bin.
I wonder what Jeff thinks of his comment section.
Probably reaffirms that his viewers need education.
Lol m wondering the same
Jeff the type of guy to not squeeze 7 more seconds in his videos for the 10 minutes.
Damn respect
Respect
samuel sinclair do you want a reward sir
samuel sinclair hahahahahaha
samuel sinclair lmao
I love this channel. There are a lot of entertaining and great fitness channels out there, but Jeff is really outstanding: no clickbait, focussing on educational videos and spreading knowledge. Keep it up!
Jeff, You should make a Video
Re-enacting the "Type Of Guy Comments" in reality! 😅✌️
Jett XV "Jeff the type of guy to slap his own ass during sex"
Jett XV yes
Jett XV +1
Jett XV up
I would watch it
Jeff the type of guy to take a protein shake after sex
Before for max gains
thinkig about that aswell ^^
Hahahah
Paul Hoffmann
nah he doesn't count them, he makes them count!
I've used all I've learned from athlean X and applied it for a year now and i went from under 12 inch arms to 16 inch arms. Also including all these 3. With strict and proper nutrition. This guy is the real deal.
@@BarbequeKnight keep in mind I used to train before then I stopped. It's really difficult to put on solid muscle after a year to two years of training. I'm currently at 17 and almost a half inch arms. Just a little under 17 and a half. When you're getting started and got the right diet and training your body will respond well and you'll grow the most you ever will in a year or two after that phase it takes longer and longer to put on solid muscle naturally. It's been a bit over 2 years now and I'm almost 17 and a half inches.
I enjoy muscle soreness / DOMS. It is a requirement for me to feel happy and accomplished.
most informative part from 00:00 to 09:54...
lol
I never knew that
jeff the type of guy to switch hands one the mouse to prevent muscle imbalance.
I switched hands as I read this
good
April Babies me too
Cheese NHL me too
this commentsection gave me massive abs overload of laughter. 😂
This was a good one Jeff. I didnt realize soreness only came from eccentric exercise. This is very helpful to think of the different mechanisms for muscle growth rather than simply focusing on progressive overload.
Jeff the type of guy to have a workout bench as a car seat
Jeff the type of guy to step on the gas pedal with both feet to prevent muscle imbalance
Your videos are unreal man. So on point and efficient. Maximum proficiency. Solid. Strong and fast. Great info
Been lifting for 40 years and this is the most thorough yet concise explanation of how growth can occur. Thx!
#jeff please make video of whole body streatch post workout
Broken Freaking Neck yea boyyyy
do the pre workout full body stretch he just made..
Justin Cerminara
pre workout=dynamic streatch
post workout= static streatch
YES YES YES whole body streatch after workout
he already did look it up
Jeff the type of guy who eats with two forks, one in each hand to avoid muscle imbalances.
Hey Jeff, great video as usual. I think a good idea might be a series of videos that focuses on getting the form right for all the common workouts in the gym. As a beginner, one of my biggest worries is injuries dues to bad form that can slow down my progress.
This video was the missing link to my gains plateau. Can't wait to mix it up and see the growth!
how to get my gf sore in 6 pls?
Purple Carrot punch her in the face
Purple Carrot lmao
6 is a lot, but I imagine she'd be pretty sore after that many. Worth a shot
Like a strawberry cheesecake
Major Problem...or a jelly donut
Hayden carlson the type of guy to ask for Jeff to do a back finisher EVERY SINGLE VIDEO
Jeff is actually lively and energetic in his videos, it’s so easy to tell if he’s faking a boring tone of voice
Holy $hit!!! I was stuck in volume and eccentric overload.... just never EVER thought to see it as a bigger picture!!!! To mix all the types! I was a hard believer in volume training Because we met German special force ppl on our ship and they were jacked AF and I saw the results!!!!! But I i got older it wore me out now I been looking for other ways and I have to say u really put it into a better perspective!!!! :) awesome thank you for ur videos keep them coming
Dom Mazzetti and Jeff Cavalier collab please
Daniel W bro tip
Daniel W yes I wish that would so happen it would be hilarious
But Jeff might get a lower self-esteem considering how big Dom is
zoah salvador Lmao Jeff is way way.... way more ripped.
Ahmed Hussain nah bro. Are you blind? Dom is the biggest. You're one of those people who think scrawny Bradley Martin is bigger than Dom Mazzetti. #SUPASET
Love these intros
SourPatch42 i didnt quite understand this one, can anyone explain?
Can Dolaştır putting arms up to make it look bigger and ripped
Can Dolaştır he's always throwing dirt at people like Mike Chang and his six pack shortcuts. Dude is a joke. Jeff is the truth.
I didn't get this intro. Who was he poking fun at?
most buff dudes on youtube hold their arms bend in half, and people always say it so they can show off their biceps. Truth is it's the most comfortable and natural way to hold them when speaking to a camera. So he pokes fun at himself and others.
Dude my god these videos have way too much information in them, thank you. I feel like you should re-title some videos because this wasn’t what I was expecting but this will change my training forever. Thank you Jeff!
I just got back into training, I watched this video a couple years ago and I must say the lessons were still programmed into me even through my downtime, it's excellently presented
Again and again Jeff continues to educate me and inspire me. Thanks a lot, man keep em coming.
The strings holding the arms up killed me man😂😂😂 good stuff, thanks for the helpful videos and entertaining content, keep it up!
You're just amazing, and I am so grateful for all your content. I am a girl but still I learn a lot from you.
what?! Girls can learn too? mind = blown
Maybe you should watch athlete X women as that is more for girls
Another great video from Jeff, always so appreciative to have Jeff just a click away 👍🏼
Jeff's the type of guy that..WAIT wtf is that black thing covering his upper body?!
Luis Noboa lmao
I was hoping he was gonna flex and bust out of it.
No kidding. For Jeff to wear a shirt in his videos almost seems like a crime against nature. If you've got it, flaunt it -- otherwise, what's the point of having it!
Jeff, honestly I bought your program because you give so much for free, and I seen results!!! God bless you
Jeff taught Chuck Norris everything he knows, including how to rub 2 ice cubes together to start a fire.
That’s how thunder works!
sort of...
Comments summary:
1) Jeff the type of guy to *insert joke here*
2) Wow I was just doing *insert exercise here*
3) Porn references
4) Legitimate requests
TheGamersArcana it's mainstream as fuck now. notice when UA-cam started cutting peoples pay it didn't even affect this channel..
you forgot the comment summary comments
Jeffs the type of guy who some how knew I was just working forearms on pornhub but how long should I wait between forearm workouts?
5) "notification squad"
6) "i'm early let me think of a joke / i'm early but can't think about anything funny to say / etc"
🙄
You forgot "How do I do eccentric overload on my dong?"
This us really interesting and not fake hype like other fitness people.
Thanks Jeff, I was just doing the Metobolic Stress method without knowing it. I have (because of listening to other guys on YT ABOUT LIFTING HEAVY TO BUILD MUSCLE) been having those slow nagging pains, one was shoulders (acromion) which by the way your vidoes have corrected with my warm ups and I had to go to Physical therapy to do some manual therapy directly on the shoulder which was 2 years ago and it is great. I always warm up now before starting all upper body workouts. The other was and is my right elbow. when I am fully ecentric pain in the inner tendons. I can still do sets of bicep curls with the EZ bar for inner and outer but the pain is still noticable and annoying. Even more so when I do seated incline dumbell curls. I know there are a lot of guys dealing with pains every time we work out. Thanks for continuing to address this, as I would like to continue to lift for life!
Wow perfect timing team Athlean. Literally watched a video today of Joe Rogan having an MMA trainer on his podcast and the guy said its ridiculous being sore after training. That it's better not to push to soreness so you can be consistent daily. I was gonna ask for a video cover on this but you beat me to the punch. Excellent! Now I just wish there was a video explaining what to do when there is soreness and how to mix in physical therapy training on top of normal training
jeff is the type of guy who injects his fitness knowledge into his veins!!
Fook the notification squad, IM ALWAYS ON UA-cam!!
Shawn Jay Fook Mayweather
Shawn Jay I’m always in the gym.
Shawn Jay FOOK the maywedders
Shawn Jay me
Shawn Jay no shit to do squad finally I found my family!
Absolutely fantastic vid!! This right here is the nuts and bolts of muscle growth.Superbly explained....never have i got so much useful information about muscle growth as in this vid. It's 10 pm here in Perth, Australia,too late to go open the shed for an agonizingly painful light-weight,high intensity workout....i'm so in the mood now!!
Over 7 years, I've trained for different goals and sports. Now that I'm done with most of the sports and have more physical goals, I've learned what works best for me. I wrote up a 6 week progression program.
Strength week, high volume week, negatives, single arm or leg exercises, drop sets, giant sets, more weight or less rest. Each week has different variations. It's all about small changes that work for you.
If I feel like that weeks training really went well and I'm sore, I'll repeat the week and either change the order or adjust the weight/ rep range to improve what I already did. I'm still growing and seeing small gains in strength each week.
early bruh = muscle growth
He's gonna get me so fucking buff
This is pure gold. You can use your own filter to create your own training routine by incorporating all of these 3 ways.
I'm continually happy I found this channel. It's literally in my top three favorite/ most watched channels. And it's certainly the most useful and productive.
I'm a simple man, Jeff uploads, I click
Christopher Nolan was the one who shouted 'cut' at the beginning!
I've been pushing threw the pain, and the soreness after watching this. @ months in Im starting to break decades long platues. Thank you!
im in athlean x week 3 right now and see the first visible gains of muscle in the mirror and performance also.
Thank you Jeff im excited about the next crazy ass workout
Jeff the type of guy to help raymond lose fat
trunky 9 you sir deserve more than what you've been given
trunky 9 this is wonderful ahahah
NO PAIN NO GAIN!
Tuffntinygirl here! Jeff is number one! He has a way of explaining things and making it easy to remember! Thanks!!!!😄
Knowledge and understanding are the way to efficiently gain strength. All this free info is great. Perfect balance between training info and science info. The 2 amplify eachother. You could write many books on training like an athlete.
Jeff is a man
Tatsumi Kimishima Jeff is the type of guy that is a man.
Jeff the type of guy to change genders to prevent gender imbalance
Jeff is anabolic to watch
legendary
Tatsumi Kimishima oh thanks Mr Tatsumi. I thought he is woman.
Jeff the type of guy to make me feel like i have a friend! 😂
J L kinda sad
J L me to! and he is a true friend. Friends help and support each other.
Haha. Me too 😂
Caio Ribeiro Fuck you then.
I just started watching your videos about a couple weeks ago, and I've been absolutely addicted to them. I've been learning tons from each one, but I never necessarily enjoyed the humor all that much. All I can say is, you NAILED it with the very beginning of this video, and I can't stop laughing. Plus, you're yet again increasing my knowledge, so thanks again for that!
Glad this was explained! Been questioning my non sore workout days! Saying I changed up doing drop sets more often and having only 3 heavy days. So far so good! Thanks!
the only thing I'm confused about is that it seems like, according to your explanation, muscle soreness doesn't come from metabolic stress or progressive overload, and that the only reason I'm sore is because I overload the eccentric part of exercises. It seems like these 3 pathways would be all closely related. For example, wouldn't higher volume lead to more mechanical damage?
MuscleNMind It would lead to mechanical damage (of the muscle) if you do the eccentric overload.
It does
Good question. When I first started out in the gym, what you've said would be true. High volume with perfect form led to more mechanical damage because we lowered weights under control. I believe that recently things have changed where people have been favouring a higher tempo of training which means less time is spent in the eccentric phase of the lift (to reduce the time it takes to complete 1 rep).
So someone who is pumping the bar up and down, 1 second up and down, is going have significantly less mechanical damage compared to a slower 1 second up, 2-3 seconds down tempo.
MuscleNMind what???
Vincent Chow all about time under tension to create the physiologic response to address all three of these mechanisms
One of the best videos I've seen.
completely true. people get confused because they think that progressive overload is the main driver of hypertrophy..but here is the thing..you cant always just train to get stronger, because you simply will hit a plateau..so you do eventually have to do the higher volume to creates that soreness and progress on that, which will then create bigger muscles, which will then allow you to lift more weight. so progress overload is the maindriver of hypertrophy, but to get there you have to do volume and create that metabolic stress and muscle damage
This is extremely helpful. Thanks Jeff for amazing free content
If dom could only see this