Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
I also do a numbered set and run the last to failure. Has absolutely changed and made results. One day, step and thought fueling consistency into action at a time. Your future self will thank u.
Last time i watched jeff was awhile ago and back then he stopped at 1-2 RIR. Glad to see hes changed this stance. Whatever is challenging for you is what you should be doing.
I do Bulgarian split squats and leg curl on leg days past failure and I get someone to assist me with partials and it's definitely worth it it feels a lot more fulfilling than leaving a few reps on the table
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
I totally agree with this method. It's the most advanced method in my opinion. Failure on the last set. Sometimes you can also quickly drop to a lower weight and get 3-5 more reps.
@@aquamarine99911 I generally don’t. I have a home gym and work out alone, so only have spotter bars. I do sometimes wonder if I’m leaving something out by not taking some movements to failure
@@Kvothe79 Eh, probably not. I'm writing this while in between incline dumbbell press sets. If I have to break form and writhe on the bench to get them up one more time, I'm calling that a "safe" failure. Oh yeah, and one the third set, I'll keep dropping the weight until I get to a real, but more controllable, failure. I guess it works, because it's harder to type this than a few minutes ago, lol!
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
I’ve only been lifting for about a year but the last 4 months or so I’ve been doing every set to failure after warm up and I’ve been getting way more gains lifting like that. Kind of Mike mentzer style. Like chest day is 2 warm up sets incline dumbbell press then 2 sets to failure, 2 sets dips to failure and 2 sets chest flys or chest press to failure. Only takes like 25 mins with 2 min rest times and it’s yielding the best results I’ve ever gotten.
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
i always do 4 sets, 1 feel-set with low weight to get in the zone for that specific exercise, 2nd set is a weight slightly higher, done at a higher intensity by incorporating static holds, fast concentric and very controlled, slow eccentrics (until failure or 1-2 reps shy) the next 2 sets are my working sets that i do until maximum failure (initial rep failure with partials at the end and then those myo breaks or whatever where i rest for 20-30s and push out a few more reps)
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
I always feel much better about my progress when I train to failure on my last set of an exercise. The only exception being lat exercises, because I never feel like I can find the sweet spot to bring my lats to failure before everything else.
I soo like when gym videos are gym videos no more no less , NOT AS those SO AKA INFLUENCERS THAT DOES that for OHH THEY STARE AT ME OR GET IN THEIR FACES . Respect for such informational video +++++
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
Im 19 so I would say Im young enough to take every single set beyond failure (which I do every single workout). I always have a friend with me. And on the smith machine for example, when I no longer can push the weight up, my friend lifts it with me 2 times so that I can do 2 extra slow eccentric movements. And on dumbellpress for example, I never end at the top, always on the bottom with a slow last eccentric repetition.
Buy Nuobell dumbbells. You can not drop them on the floor so you must leave exactly in the tank what it’s going to take you to rerack them and set the new weight. It takes a couple weeks before you don’t notice you’re even doing it.
Bro-tip that I wish you had stated: if we're training with progressive overloading in our program, then we will very likely hit failure for exercises by design.
Bro just made himself a twin lol. Nice editing
fr
Literally came to the comments to say this exactly.
What editing?
bro i didn’t even notice, it was that good
Not edited, the other dude is bro jeff
training till failure < eating till failure
Don't eat till your stomach gives out, eat until you truly hate yourself
Sorry, could you explain what that means?
@@Marco-vn1dbit means you need to eat properly for maximum gain, otherwise workout will do nothing
Nah I’m really good at eating till failure
@@RujinaAkhterRuzi-oy8kiMaybe for fast metabolism
I love pushing myself to failure, it's when i feel the most alive. It's such a primal feeling to have your will win over your body.
Yeah its orgasmic
Yesss dude
Hell yeah man. But yeah, you do come home in a body bag because you'll be sleeping in no time at all. Fuck chores at that point.
@@karamelflan dead ass 😂 take your protein shake and steak and head your ass to bed lmao
Big facts. I go to failure on everything and every set
Jeff spotting Jeff, never trust anyone but yourself. Smart.
Bench press alone. It's you and yourself
Sometimes you need to get spotted by the realest one you know
@@whannabi PSA: Don't clamp while bench pressing alone!
Training till failure on bulgarian split squats is pure insanity and I love doing it
Same bro. Maybe we secretly love the pain 😂
My rest period after that would be like 3 hours. Bulgarians fucking slay me
Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
@@incompetenceitself95 yeah that’s exactly what I feel like too, there’s absolutely 0 way I can hit failure with them without passing out 😂
I get it… you think I’m a failure
not me though
💀
I mean c'mon. it took 2 Jeffs to make the point.
Prove hom wrong, destroy those sets man, come on! One more push! One more bicep! One more squat!
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
I know what you mean... And heading to squats right after in superset fashion is wild 😂
You can stand up after?
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
@@Scion15 Hah, it was hilarious watching one of Dr. Mike's victims roll out of the leg press machine. He didn't stand for a while.
If you can stand, you didn't go to failure. You should be rolling out and crying on the floor from the pain.
We need a Twin Jeff with a Bro Jeff sneaking in the back next time 🤣
There's a comedian that looks like this. He can be the other twin.
TWO JEFFS?! The world isn’t ready
I pretty much always go to failure unless it's high rep sets, then I just stop when I get sick of it. Then I throw the weights and say F this.
this is one of the main reasons you should never go above 12 reps and rarely above 10
@@rodeothealbumThis is an incredibly bad take lmao. My shoulders respond way better to 15-20 reps than 8-12
@@tbug50 Hypertrophy is 8-12, but some people can respond differently.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
@@Univfy1 Renaissance periodization has a whole video on it with the science behind it
Bro doppelgangered himself just to show a technique. What a legend
Hes still doin it. Straight up, informative, no bullshit. Love this guy
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
This is getting out of hand… now there are TWO of them
Jeff Explainer and Jeff Doer
Science based lifting has gone too far.
Undervalued comment xD
Very nice editing! The subtle zoom really sells the 2 merged shots as 1
Jeff has me yelling control the negative during my shoulders workout today. Props king!
You're the one influencer which makes a lot of sense in his videos on which the audience can trust❤
You know it's a cool feeling when you already train this Way and see a video that says science supports your training.
Bulgarian split squats to failure.....my god I'm gona try that LOL
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
Very smart as always, thank u jeff
please make one on muscular imbalance I've left chest bigger than my right chest I don't know why...
💪🏾 Been watching ya videos for a month. keep up the gr8 info mate
You have earned my respect for showing us with your leg day
I just found your page and you have answered all the questions I’ve had for the last 5 yrs
I also do a numbered set and run the last to failure. Has absolutely changed and made results. One day, step and thought fueling consistency into action at a time. Your future self will thank u.
This is a perfect piece of info. A short that's more useful to people than most full length vids
Dude editing is top notch definitely top tier UA-camr and greatly educated love it bro
Last time i watched jeff was awhile ago and back then he stopped at 1-2 RIR. Glad to see hes changed this stance. Whatever is challenging for you is what you should be doing.
Literally me. I slack off in the gym too much.
I do Bulgarian split squats and leg curl on leg days past failure and I get someone to assist me with partials and it's definitely worth it it feels a lot more fulfilling than leaving a few reps on the table
Really great pacing and editing Jeff this is a great short
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
Love the content and info man!
Hands up,hands down you are the best for a fitness influencer
Your heart is a muscle... so is important to train it to failure 🫡
I totally agree with this method. It's the most advanced method in my opinion. Failure on the last set. Sometimes you can also quickly drop to a lower weight and get 3-5 more reps.
I love you so much for blessing us w v importante info, Jeff Nippard ❤
After effects looks clean bro !
Thx for those tips ❤️🔥
Call me an optimist; I always control the negative. *BARS*
🗣🔥🔥
Brilliant video respect brother YNWA
You’re fucking awesome Jeff, never forget that
would love to see what this looks like for SBD and Press
Jeff learned the Shadow Clone jutsu for his videos. Real commitment 👏
With extensions and leg curls, I assist once I hit failure and then do a few negatives.
Thank you for this video! All the discussion on RIR and failure training the last few years have led to a lot of confusion.
It shouldn't be. If you don't have a spotter and the weight can kill or maim you if you drop it, then DON'T take it to failure.
@@aquamarine99911 I generally don’t. I have a home gym and work out alone, so only have spotter bars. I do sometimes wonder if I’m leaving something out by not taking some movements to failure
@@Kvothe79 Eh, probably not. I'm writing this while in between incline dumbbell press sets. If I have to break form and writhe on the bench to get them up one more time, I'm calling that a "safe" failure. Oh yeah, and one the third set, I'll keep dropping the weight until I get to a real, but more controllable, failure.
I guess it works, because it's harder to type this than a few minutes ago, lol!
Wait there is two Jeff? 😮
makes so much sense now
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
So true about the Bulgarian slip squats to failure, I dread them the most lol
Editing is going crazyyyyy 🏆🏆💪🏽💪🏽😮💨😮💨😮💨🥇
I’ve only been lifting for about a year but the last 4 months or so I’ve been doing every set to failure after warm up and I’ve been getting way more gains lifting like that. Kind of Mike mentzer style. Like chest day is 2 warm up sets incline dumbbell press then 2 sets to failure, 2 sets dips to failure and 2 sets chest flys or chest press to failure. Only takes like 25 mins with 2 min rest times and it’s yielding the best results I’ve ever gotten.
That editing was dope
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
Best editing in the fitness world 👌
i always do 4 sets, 1 feel-set with low weight to get in the zone for that specific exercise, 2nd set is a weight slightly higher, done at a higher intensity by incorporating static holds, fast concentric and very controlled, slow eccentrics (until failure or 1-2 reps shy) the next 2 sets are my working sets that i do until maximum failure (initial rep failure with partials at the end and then those myo breaks or whatever where i rest for 20-30s and push out a few more reps)
Excellent short
I also spot myself. Jokes aside this is pure value!
Love this guy
such nippy advice love it
I always do partial reps on my last sets now. I only got a little left to give but it’s still something
This is an amazing video
Did this today.. almost craped my pants 😂😂
THEM SHOES ARE LIT 🔥
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You just gave some good ideas for my channel. Sick
You have my respect just by going to failure in EVERY set in leg day omg
I always feel much better about my progress when I train to failure on my last set of an exercise. The only exception being lat exercises, because I never feel like I can find the sweet spot to bring my lats to failure before everything else.
Thanks Jeff
One day after my leg workout I see this thanks
Oh I thought it meant training til I feel like a failure, which is during the first rep.
Thanks for good audio
Love the Jeff picture in picture
Neat editing!
Thanks for making my leg days harder.
A mix is probably best, since probably about how much has to be repaired by your body and pushing your body.
Editing is masterpiece
Thanks 👍
Seeing two makes my brain happy and idk why
I soo like when gym videos are gym videos no more no less , NOT AS those SO AKA INFLUENCERS THAT DOES that for OHH THEY STARE AT ME OR GET IN THEIR FACES . Respect for such informational video +++++
Weight lifting is so fluid and yet i still suck at it
This guy is my new best friend
Bro is going to make my legs explode
Yo can you do some science based training videos on training for strength and athleticism instead of size
I saved from a third split squat thank-you
Been doing my last set to complete failure for a long while.
On compound exercises like the squat, deadlift or presses, training to failure even once per exercise is like going for a tear
Sam Sulek training style was right all along . Taking sets to failure & doing partials at the end of sets
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
Newest literature says that statement couldn’t be more wrong.
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
Good info!! Thank you.
I know that this was a serious short, but his face when he was doing a rep was cracking me up. 😂
Im 19 so I would say Im young enough to take every single set beyond failure (which I do every single workout).
I always have a friend with me. And on the smith machine for example, when I no longer can push the weight up, my friend lifts it with me 2 times so that I can do 2 extra slow eccentric movements. And on dumbellpress for example, I never end at the top, always on the bottom with a slow last eccentric repetition.
Very helpful
Pretty cool of Jeff Nippard to be in one of your videos
Had Legday today
hit some new PRs as it's often the case. I always go to failure
I was so impressed by the twins editing, i didnt catch his explanation lol
“Highest quality study” says it all
Buy Nuobell dumbbells. You can not drop them on the floor so you must leave exactly in the tank what it’s going to take you to rerack them and set the new weight. It takes a couple weeks before you don’t notice you’re even doing it.
Can't wait to see what else you have up your sleeve!
I always do 4 sets, 1 warm up, 2 between 8-12 reps and then the last set is till failure, works for me but each to their own 🤷♂️
Bro-tip that I wish you had stated: if we're training with progressive overloading in our program, then we will very likely hit failure for exercises by design.
Can you please make one for each day?