James, just wanted to thank you for being the most humble & down to earth trainer I've ever seen. Alot of us "average Joe's" tend to "beat ourselves up" out of frustration but you remind us that it's never a straight line from point A to B. Sometimes you feel like dieing, and then you feel reborn. That's the beauty of staying committed & being consistent with training & life in general. I love everything you do, brother.
This is why I love working out opposites. Lat pull/shoulder press Chest flys/shrugs Curls/tricep pull down Leg raise/calf raise Then abs. 3 or 4 sets of ~8 or too failure
James, I hope you read these comments. First I wanted to thank you for the ATT videos. Specifically how you addressed the "why" behind them. I've re-watched a few of the videos and feel more confident in what I am doing in the gym. keep them comimg! Second item I wanted to address is how your presence and delivery in these videos relates to your products. I was not a BPI customer prior to watching your channel. I have now subscribed and made my first purchase. So great job. Sometimes it's good to hear that. Finally i wanted to comment on my first purchase. What a unique touch in wrapping your products in tissue paper! I had genuine excitement opening up and trying everything. I will be buying again from the BPI site. great job!
Cheers from Oztralia James ... I'm an older guy getting into more weight training now rather that aerobic which I have done most of my life and I am finding your information super helpful At 64 I am still able to gain muscle and really love your super set workouts and no BS approach in laymans terms to explanation ... keep up the great vids .. Cudos from OZ🙏🤙
Cheers for another informational video James been with you since 60 days to fit. You are constantly helping me push harder in the gym with the advice uve given in the videos it's awesome!
Can you consider making a video about changing routines(strength/hypertrophy/deload weeks,etc),how often should you change them and why is it good/bad to do so. Keep up the AMAZING work and best of luck in the future!
I second this because I did the 20/10/10/15 for about 3 months and then recently got a bit tired of doing that so I've been playing with my sets/reps. Might make the move back to 20/10/10/15 soon because my workouts have been less organized since I stopped.
7 років тому+1
I'd like to have video about "How much reps in TOTAL per week (or per workout) for big / small muscle groups. Itwill help with SETS too.
30-60 seconds is what I do for resting between sets. I did just switch from 8-12 reps 3 sets to James 20/10/10/15 reps and for sets. hopefully this will bust me out of my 2 month plato on size growth. Thanks James for all of your information and hard work on the videos.
Great video. No nonsense. No young buck bragging about himself. Simple and direct. Now if I can just figure out why some weeks I can start to see my abs, then other weeks my midsection looks fat. I don't drink alcohol, eat junk food, sodas, beer, pizza, breads, etc. I normally have water or juice with my meals so I am pretty careful with diet.
Ordered a muscle geek shirt yesterday to show appreciation for your videos. Thanks for providing me with some knowledge and helping to keep me motivated as I reach for my goals. You do more for some than you may realize. Looking forward to all the new content! Thanks James
Thanks for taking your time and giving great advice , especially to someone new like me. I used to hit the gym very little before and now I'm there everyday. Big part is your videos showing me motivation and courage. Thanks dude hopefully I see results soon.
Best videos on the Internet for weight training. look forward to the next one and THANKS to you and your entire crew for the content. It's priceless to us all.
James you are the best. Thank you for taking time out of your day to upload these videos. I have been using a lot of your techniques and they have been paying dividends.
Your videos are great. Can't wait for another one. And it's not a problem when vid. is 30min long if someone is interested in the topic. Thanks for what you're doing.
Just discovered your stuff tonight, and I’m impressed. Excellent layout, especially band workouts. I’ve ordered some from Rogue, and I hope they hold up. I have a pretty good home gym, and also have a gym membership. Your points about “strong nervous systems” appears spot on. I have found very notable development quickly using relatively lower weight in each muscle zone, with 15-20 reps and 5-6 sets each. I find slowing down, and concentrating on the movement, rather than the weight makes a big difference. Another thing you touched on, which I think isn’t stressed enough is stretching between sets. We’re compressing muscle under load. What better way to prepare for a next set, than to gently stretch it out first. Very relaxing too, and reduces the chance of injury during ordinary activity too. One more thing that I’m told weight training is excellent for, and that is strengthening our skeleton. Especially as we age, strengthening our bones is a big deal. Look forward to more great videos, and keep up the good work!
Good video James, finally the conclusion first so I can adquire the knowledge trusting in your reputation, and then with time watch the full video to analyze it better 1:30min of glory and 11:02min of greatness! Keep it going James
Thanks so much for this info! I was actually doing 30 secs max between non-superset sets. And I always wondered how much rest you recommended between supersets.
ATP SERIES YESSIR!!!! Concise and thorough information. Gonna apply this during the spring and summer. Been doing Wendler building strength all winter. Time to lean out and fill out the muscle bellies. Thanks James for the focus. -Marreta
James that was a fantastic video. You may not be a "science guy" but you are at the same time because it's completely obvious you've done a lot of research on all your subject matter. I have a very analytical and empirical mind set and your information follows a very scientific approach to bodybuilding which yes may conform to my cognitive biases but that doesn't change the fact that at the end of the day, it simply works. Keep doing a great job man! Cheers =)
So I had a question which has always puzzled me. Lets say: I workout my triceps on Day1; on Day2 my triceps get sore; on Day 3 the soreness goes away...does that necessarily mean that my triceps must have grown in size because the damage was repaired? Now lets say I am still sore on Day3 and Day4...could that imply that I am not giving my body enough protein/calories to support muscle growth? Basically, I am asking if there is a way we can justify our nutrition plan (or the amount of sleep, etc) based on how quickly or slowly the soreness goes away after it first occurs?
I used the 20 10 10 15 for awhile based off one of your old videos. Great technique for sure. Isaw great results. Nice simple video to explain the basics for new or newer bodybuilders.
Super awesome how u break it down! Please write the book lifting, body building for dummies! Love the way u explain and minimize the fancy words - 👍🏽👍🏽👍🏽 Keep up the awesomeness and looking forward to the stuff to come. Now, go get some!!!!
Not only for rest times, but different exercises need different rep ranges for optimal results. Compound exercises work best with heavy weight so you can fatigue your muscles before you "get tired". But smaller isolation exercises are all over the map for what is best. I love higher reps like 25 plus for shoulder raises...
Dude you just explain everything I studied in college about anatomy and physiology much more easier to understand. Great work on everything you do. One question: Can you make a video about how to build symmetry?
James, you've changed my whole outlook on muscle building, keep it up dude!! Question: What's your take on fasted cardio? Do you think it'd be the best way to get rid of that stubborn fat? Also which cardio exercises would you do if you were to do fasted cardio?
If I may make 2 suggestions, brotha: 1) Check the link in the description to submit a specific question to James and he might answer it in a video (if he doesnt answer u in the comment section). 2) Check out ScottHermanFitness's channel he just uploaded a video on that exact topic a couple days ago. He gives really good info just like James does.
Calorie deficit + fasted state cardio + caffeine + green tea extract + yohimbine HCL will get rid of stubborn fat. Period. Throw ostarine in the mix and you won't lose an oz of muscle. You don't even have to lift if you don't want to but if you do it will help burn fat through a boosted metabolism.
Great topic James! We are all loving the enthusiasm. I so want to get into the differences in cellular respiration but I don't want to be "that guy" you mentioned. Thanks for keeping it real & also great content.
James, love your videos man, especially your complete workout days. I've been hitting the gym, applying your techniques, and seeing better results then I ever have. Thank you! Do you have a weekly regimen you can share, as to what muscle groups you hit on what days? It would be very helpful to me and much appreciated. Keep up the great work, you're achieving an extremely positive affect on many people.
Thank you for the Video James. Can you please go deeper into what a periodisation cycle year around would look like for you? Between hypertrophy, strength, rest, etc... Thank you in advance!
Ive read studies which indicate 3-5 minutes is best for pure hypertrophy, the reason being, a slightly longer rest makes for longer TUT on the following set. I have personally found the short rest periods are more of a "tighten and tone" workout where you are revving your metabolism due to all the metobolic stress, much like circuit training.
I have a cool story bro... I do mostly time under tension stuff using an interval timer app. 30 seconds on, 30 seconds off. 30 seconds on, 15 seconds off. In 30 seconds I adjust weight heavier to undulate rep schemes, to incorperate heavier lifting. So a weight I can use for 6-10 reps within 30 seconds, then on other days 12-15 reps, so lighter weight. So many ways to add variation. Due to lower rest periods, you have to use lighter weights. I do incorporate longer rest periods on certain days on certain exercises.
Great Guy. ..skip the politics and got right in to information. ...you can always tell when someone is on point and good at what they do and truthful too.... by identifying personal experiences and matching the info given. Thank you. .Peace and God Bless ~1~
thnx man :) Could you explain more about how many times I have to work chest ? day 1 Chest - day 2 back - day 3 shoulder- day 4 leg - day 5 arms or day 1 chest back - day 2 leg - day 3 shoulder arms or how :)) thnx again :)
Hi James, that was very interesting, I'm 65 Years old and working out again since close to two Years now, but I struggle very much with the rest timing versus also trying to build more strength, I really appreciate it if you could give me some advice if you have some experience with us older Guys. Really Love your videos, very good information...... Cheers, Detlef
Hey love the content! I'm sure you have a lot of great topics to discuss which I can't wait to see although there are two areas which I would love you to explain why/how it works. One is how often to train each body part? I used to train twice a week but now I'm following your program of once a week but there are studies out there that say twice a week is better. The other topic which would be great is stretches. Post and pre workout etc. Thanks again.
James, just wanted to thank you for being the most humble & down to earth trainer I've ever seen.
Alot of us "average Joe's" tend to "beat ourselves up" out of frustration but you remind us that it's never a straight line from point A to B. Sometimes you feel like dieing, and then you feel reborn. That's the beauty of staying committed & being consistent with training & life in general.
I love everything you do, brother.
Am I the only one who is addicted to his instruction videos? There is none higher!! Thanks, James-
BoomSon!! Athlean x
50darknight - thanks. I am also subbed to his, but I still give James the edge in video production and explaining the details.
BoomSon!! Ok, I'm new here maybe my perspective will change with time.
Check out James' "Advanced Training" series. That's what hooked me- 👍
BoomSon!! yeah they get me motivated, athleanx is also great guy..
Please keep videos like this coming, most of us are newbies just doing the "trial and error" method which can get us nowhere.
This is why I love working out opposites.
Lat pull/shoulder press
Chest flys/shrugs
Curls/tricep pull down
Leg raise/calf raise
Then abs.
3 or 4 sets of ~8 or too failure
i do 30 sec rest now. seems to work way better now. i do calisthenics at home. saves time money and im seeing gains finally. i do it every other day.
James stepping up his video upload rate. Nice
This is just the beginning my friend! More good stuff to come.
James Grage - The Muscle Geek awesome. you really are one of the best fitness guys in yt. learning a lot from your videos
James Grage - The Muscle Geek in natty bb strength and hypertrophy is the same
He just wants to make sure everyone sees his sweet new beard
Nick Letsom lol
As soon as i see a new video from james grage, i know I'm about to impress all my friends at the gym with some top secret shit
I love the 'why' and the science behind optimal physiology - as a lay person.
And the way this guy lays it out is perfect.
James, I hope you read these comments.
First I wanted to thank you for the ATT videos. Specifically how you addressed the "why" behind them. I've re-watched a few of the videos and feel more confident in what I am doing in the gym. keep them comimg!
Second item I wanted to address is how your presence and delivery in these videos relates to your products. I was not a BPI customer prior to watching your channel. I have now subscribed and made my first purchase. So great job. Sometimes it's good to hear that.
Finally i wanted to comment on my first purchase. What a unique touch in wrapping your products in tissue paper! I had genuine excitement opening up and trying everything. I will be buying again from the BPI site. great job!
Cheers from Oztralia James ... I'm an older guy getting into more weight training now rather that aerobic which I have done most of my life and I am finding your information super helpful
At 64 I am still able to gain muscle and really love your super set workouts and no BS approach in laymans terms to explanation ... keep up the great vids .. Cudos from OZ🙏🤙
Cheers for another informational video James been with you since 60 days to fit. You are constantly helping me push harder in the gym with the advice uve given in the videos it's awesome!
I appreciate all this information you've been giving us James!
Can you consider making a video about changing routines(strength/hypertrophy/deload weeks,etc),how often should you change them and why is it good/bad to do so. Keep up the AMAZING work and best of luck in the future!
I second this because I did the 20/10/10/15 for about 3 months and then recently got a bit tired of doing that so I've been playing with my sets/reps. Might make the move back to 20/10/10/15 soon because my workouts have been less organized since I stopped.
I'd like to have video about "How much reps in TOTAL per week (or per workout) for big / small muscle groups. Itwill help with SETS too.
I tried the 20, 10, 10, 15 rep cycle and I really like it. Feels great.
30-60 seconds is what I do for resting between sets. I did just switch from 8-12 reps 3 sets to James 20/10/10/15 reps and for sets. hopefully this will bust me out of my 2 month plato on size growth.
Thanks James for all of your information and hard work on the videos.
Great video. No nonsense. No young buck bragging about himself. Simple and direct. Now if I can just figure out why some weeks I can start to see my abs, then other weeks my midsection looks fat. I don't drink alcohol, eat junk food, sodas, beer, pizza, breads, etc. I normally have water or juice with my meals so I am pretty careful with diet.
Most knowledgable fitness channel on youtube! Please keep the awesome videos coming
Ordered a muscle geek shirt yesterday to show appreciation for your videos. Thanks for providing me with some knowledge and helping to keep me motivated as I reach for my goals. You do more for some than you may realize. Looking forward to all the new content! Thanks James
James grage natural born teacher... thanks man. nice to know why we rest. hope the injury is improving. peace
Thanks for taking your time and giving great advice , especially to someone new like me. I used to hit the gym very little before and now I'm there everyday. Big part is your videos showing me motivation and courage. Thanks dude hopefully I see results soon.
bro you are the best teacher and and inspiration ever.so easy to understand.thank you
Best videos on the Internet for weight training. look forward to the next one and THANKS to you and your entire crew for the content. It's priceless to us all.
Getting addicted to your videos. Trying to get back into shape at age 58 so any specific advice for older guys would be great
Thanks
James you are the best. Thank you for taking time out of your day to upload these videos. I have been using a lot of your techniques and they have been paying dividends.
Your videos are great. Can't wait for another one. And it's not a problem when vid. is 30min long if someone is interested in the topic. Thanks for what you're doing.
As always, thanks for all you do James! I look forward to watching each week!
Love how you addressed the people who over think the process to building muscle!!!
Just discovered your stuff tonight, and I’m impressed.
Excellent layout, especially band workouts. I’ve ordered some from Rogue, and I hope they hold up. I have a pretty good home gym, and also have a gym membership.
Your points about “strong nervous systems” appears spot on. I have found very notable development quickly using relatively lower weight in each muscle zone, with 15-20 reps and 5-6 sets each. I find slowing down, and concentrating on the movement, rather than the weight makes a big difference.
Another thing you touched on, which I think isn’t stressed enough is stretching between sets. We’re compressing muscle under load. What better way to prepare for a next set, than to gently stretch it out first.
Very relaxing too, and reduces the chance of injury during ordinary activity too.
One more thing that I’m told weight training is excellent for, and that is strengthening our skeleton. Especially as we age, strengthening our bones is a big deal.
Look forward to more great videos, and keep up the good work!
Good video James, finally the conclusion first so I can adquire the knowledge trusting in your reputation, and then with time watch the full video to analyze it better 1:30min of glory and 11:02min of greatness! Keep it going James
Absolutely love the new videos!! Keep them coming brother we are all watching!!!!!
One of the best fitness guys on YT period
Notifcation squad checking in! Keep doing what you're doing brother! Share the knowledge with us, PLEASE! 😄💪
Thanks James. I’ve switched to your 20/10/10/15 rep sets. Love it. Able to hit heavy and moderate weights and still have higher rep ranges.
james, you deserve more subscribers; some of the best/most informative fitness content on youtube. thanks.
Oh snap, I be shouted out. I'm twinning with you James on the thumb brace at the gym right now too. About to do weigh in on a % fat loss competition.
James gives the best scientific explanations, for the layman, about body building.
Thanks so much for this info! I was actually doing 30 secs max between non-superset sets. And I always wondered how much rest you recommended between supersets.
cant wait for the mind muscle connection videos
love the work james
ATP SERIES YESSIR!!!! Concise and thorough information. Gonna apply this during the spring and summer. Been doing Wendler building strength all winter. Time to lean out and fill out the muscle bellies.
Thanks James for the focus. -Marreta
Thanks for taking the time and consideration in passing along valuable health and muscle building information.
James that was a fantastic video. You may not be a "science guy" but you are at the same time because it's completely obvious you've done a lot of research on all your subject matter. I have a very analytical and empirical mind set and your information follows a very scientific approach to bodybuilding which yes may conform to my cognitive biases but that doesn't change the fact that at the end of the day, it simply works. Keep doing a great job man! Cheers =)
Great stuff as usual brother. Pumped about the next series
So I had a question which has always puzzled me. Lets say: I workout my triceps on Day1; on Day2 my triceps get sore; on Day 3 the soreness goes away...does that necessarily mean that my triceps must have grown in size because the damage was repaired?
Now lets say I am still sore on Day3 and Day4...could that imply that I am not giving my body enough protein/calories to support muscle growth? Basically, I am asking if there is a way we can justify our nutrition plan (or the amount of sleep, etc) based on how quickly or slowly the soreness goes away after it first occurs?
Thank you for spelling it out James. Fantastic!! 👍🏻
I used the 20 10 10 15 for awhile based off one of your old videos. Great technique for sure. Isaw great results. Nice simple video to explain the basics for new or newer bodybuilders.
makes a lot of sense on what he is saying that you need to feel the muscle contracting, not just lifting a heavy weight up and down.
Super awesome how u break it down! Please write the book lifting, body building for dummies! Love the way u explain and minimize the fancy words - 👍🏽👍🏽👍🏽 Keep up the awesomeness and looking forward to the stuff to come. Now, go get some!!!!
2-5min compound exercise, 1-2min isolation, or go by the feeling/heart rate. It's that simple.
I did set my timer 2min betwen sets but i went by feeling and it was 1min and 30 sec betwen sets
Not only for rest times, but different exercises need different rep ranges for optimal results.
Compound exercises work best with heavy weight so you can fatigue your muscles before you "get tired".
But smaller isolation exercises are all over the map for what is best. I love higher reps like 25 plus for shoulder raises...
2 mins on everything for me. Just feels good
Loving all the ATT info, super helpful - please keep these coming..
I actually re-watched the last ATT just yesterday looking for this. Thanks for addressing it!
*wow james is a real teacher.....very useful ....thx 4 sharing ur knowledge 4 free*
Thank you for this James! Excited to hear there's a lot more to come. You'll be drawing perfect arrows in no time
Thank you! I appreciate the "WHY" explanations that you do, you do a great job at explaining it that makes it easy to understand.
James, really thank you for this and what it's going to come.
As a Biology student, I always appreciate your breakdown of these terms.
Greeting from Hong Kong ;-D. Thanks James for another awesome videos and you're the best as always. LOVE the muscle geek nation!!!
Dude you just explain everything I studied in college about anatomy and physiology much more easier to understand. Great work on everything you do.
One question: Can you make a video about how to build symmetry?
Like the break down about rest time and energy!
I love this video...and I'm glad the upload frequency is increasing.
Thanks Matt. Look forward to more att videos.
You are away James!! learning so much and seeing the results, thanks for what you do Sir 👍💪
Awesome info. Always looking forward to your videos. Thumbs Up.
James, you've changed my whole outlook on muscle building, keep it up dude!! Question: What's your take on fasted cardio? Do you think it'd be the best way to get rid of that stubborn fat? Also which cardio exercises would you do if you were to do fasted cardio?
If I may make 2 suggestions, brotha: 1) Check the link in the description to submit a specific question to James and he might answer it in a video (if he doesnt answer u in the comment section). 2) Check out ScottHermanFitness's channel he just uploaded a video on that exact topic a couple days ago. He gives really good info just like James does.
Calorie deficit + fasted state cardio + caffeine + green tea extract + yohimbine HCL will get rid of stubborn fat. Period.
Throw ostarine in the mix and you won't lose an oz of muscle. You don't even have to lift if you don't want to but if you do it will help burn fat through a boosted metabolism.
Puts me in excitement when a notification pops up !
Huge respect for you !
Best informational videos out there by far thanks James :D !!
Another great video...keep it comin' James. Looking forward to this new series
Woooo another series =] Thank you James!
Great topic James! We are all loving the enthusiasm. I so want to get into the differences in cellular respiration but I don't want to be "that guy" you mentioned. Thanks for keeping it real & also great content.
Great couple of videos! Learned so much!!
Another good video. And we're getting videos every week..... Awesome!
Every word is a precious gem. Thanks.
Good concise video with clear explanations.
Love how you put down this info,,subscribed
Very informative! Thanks James. Keep them videos coming.
James, love your videos man, especially your complete workout days. I've been hitting the gym, applying your techniques, and seeing better results then I ever have. Thank you! Do you have a weekly regimen you can share, as to what muscle groups you hit on what days? It would be very helpful to me and much appreciated. Keep up the great work, you're achieving an extremely positive affect on many people.
how are there ppl disliking this dude's vids...
Thank you for the Video James. Can you please go deeper into what a periodisation cycle year around would look like for you? Between hypertrophy, strength, rest, etc...
Thank you in advance!
Just a nice video..Very good when you explain your sets program..helpful so mch...
You always have great, informational videos. I have learned a lot watching them. Keep up the great videos
Big ups from the content! Excellent as always, James!
Brilliant video James! amazing info there!
much appreciated
Great info! Thank you Professor Grage.
Thanks James your information has been very useful to me.
thanks James looking forward to applying it to the gym
PLot twost: the eraser is normal size, hes just big.
Ive read studies which indicate 3-5 minutes is best for pure hypertrophy, the reason being, a slightly longer rest makes for longer TUT on the following set. I have personally found the short rest periods are more of a "tighten and tone" workout where you are revving your metabolism due to all the metobolic stress, much like circuit training.
Love all ur vids.. you have great delivery.. very motivating.. thanks man
I have a cool story bro... I do mostly time under tension stuff using an interval timer app. 30 seconds on, 30 seconds off. 30 seconds on, 15 seconds off. In 30 seconds I adjust weight heavier to undulate rep schemes, to incorperate heavier lifting. So a weight I can use for 6-10 reps within 30 seconds, then on other days 12-15 reps, so lighter weight. So many ways to add variation. Due to lower rest periods, you have to use lighter weights. I do incorporate longer rest periods on certain days on certain exercises.
legit video! That breakdown is key.
Very good info. Might try that 20/10/10/15 routine.
Great Guy. ..skip the politics and got right in to information. ...you can always tell when someone is on point and good at what they do and truthful too.... by identifying personal experiences and matching the info given. Thank you. .Peace and God Bless ~1~
Spectacular explanation!!!
Thank you for the great information I wish you the best and looking forward to more videos
Brilliant vid. Thank you so much for these. It's great to learn all of these techniques to progress in the gym. much appreciated. Carl from the UK. 🖒
Keep them coming! Loving the information.
thnx man :) Could you explain more about how many times I have to work chest ?
day 1 Chest - day 2 back - day 3 shoulder- day 4 leg - day 5 arms or day 1 chest back - day 2 leg - day 3 shoulder arms or how :)) thnx again :)
Love your vids - very informative and educational!! I love to learn as much as I can about training - even though I'm super old!!!
ATT series is fkn awesome. thanks bruh!
Hi James, that was very interesting, I'm 65 Years old and working out again since close to two Years now, but I struggle very much with the rest timing versus also trying to build more strength, I really appreciate it if you could give me some advice if you have some experience with us older Guys. Really Love your videos, very good information......
Cheers,
Detlef
Hey love the content! I'm sure you have a lot of great topics to discuss which I can't wait to see although there are two areas which I would love you to explain why/how it works. One is how often to train each body part? I used to train twice a week but now I'm following your program of once a week but there are studies out there that say twice a week is better. The other topic which would be great is stretches. Post and pre workout etc. Thanks again.