I've spent 10 years powerlifting, and unless I'm training for an event I always leave 1-2 reps in the tank. I find that doing that massively deceases the number of injuries I've had.
@@geovani60624 no wonder i feel like sh*t after training all the time and need to sleep for about 1 hour afterwards, and then feel like i have very low testosterone and tendonitis in my knees and elbows the next day.
@@geovani60624 well i've been watching some videos from jeff nippard and athlean x and i think i'm overtraining. i'm doing too much volume and going to failure too often, so no wonder i've been feeling like sh*t so often.
Absolute rubbish! Mr RPE 6.5 Nippard makes it too complicated. Mountain Dog's video on RPE 10,12,13 etc, a few weeks ago, was much better. Train hard, especially if you're natural. Simples
@@jugheadsrule Nippard is a fake natty who is smaller than a real natty and he contradicts himself with every other video using pubmed studies with n=3. but people think he's scientific. preying on all the gym noobies who don't lift hard enough or eat enough and are looking for that one secret thing that'll make them big...its hard work, that's it!
9:30 What a muppet! This guy is telling is followers, mostly inexperienced fanbois to use RPE as a measure of how hard to train when he, with 15+ years of lifting experience can't get close to estimating his RPE.
"Everyone wants to be a body builder but noone want to lift no heavy a** weight" *Unracks weights and then screams "BUT I do it THOUGHHH" and cranks out backsquats with 700 pounds of solid a** weight, is RPE 11
I used to get all my sets to failure, then I noticed it was creating a defense mechanism in my brain where I would feel bad before training and as a result I would train less, then I decided to use a technique like this one and now I'm training a lot more and noticing more gains
that's literally what i've been going through atm. i'm going to the gym max 4 times per week because everytime i leave my soul there. i'm glad to see that someone else has gone through this. i wasn't understanding why i was creating this aversion to training.
im the opposite i live for that shit. also ive been a runner for 8 years, lifting is so much more mentally easy than running, even when you go to absolute failure, so i'm just used to it.
My experience has been, train how I feel, if I feel good for going hard, I do, if not, I’ll go easier. Really helps with consistency. I also found that going with the goal of going hard every time was hurting consistency.
Ugh love both of you soooo much watched so many of both of your videos. Currently on a John Meadows binge right now and can I just say thankyou so much 🙏. New PT been in the industry for just over a year now and you've helped me heaps! Thankyou thankyou thankyou!
I have noticed that sometimes I go into my workouts with a toxic mindset, or i have personal issues that happen to come up during the workout and even though I have enough energy to do more reps, my mind will create a failure point much sooner than my actual physical failure point. Working out with a good mindset is much more beneficial physically, IMO. Great work on the videos Jeff, Keep it up!
Wait... your demons make you weaker?? I tend to go past my limits to the point I am approaching serious injury when I have a lot on my mind. End of my last relationship was the best gains I ever had, but I fucked up my rotator cuffs benching. I had to take ~6 months off and I lost all those sweet gains lol.
Leaving reps in the tank should almost always be done. Only someone with excellent recovery genetics can be using 100% effort with the right about of volume and intensity. Notice I said the right about of volume and intensity. Doing 3x10 when you’ve been lifting for 5 years already isn’t gonna cut it. You should be doing 3x3 and maxing out in addition to high volume sets to make optimal gains as an advanced lifter. You aren’t gonna be able to go all out when training like that. You could and should go all out if you insist on sticking with the less optimal 3x10 route similar to how you wouldn’t tell someone can do 100 push ups to stop at 80 reps
Best thing to do is to just train often. I used to lift just for fun. I hit a 500lb deadlift after 3 years. Didn't follow a program, didn't follow any diet and maybe got about 60-80g of protein a day. Relatively trash genetics. All I did was go to the gym everyday, squat or deadlift, bench when i felt too sore to do anything with my lower body. I'd usually stay in the 3-8 rep range and just do 3-5 sets depends on the amount of reps. I think the reason nobody can agree the best way to train is because anything works. Your body will always adapt to your training.
I’ve always mixed failure with non failure training per workout days. The majority of my isolation movements I’m hitting failure and sometimes beyond , while most compound movements I’m stopping 1-3 reps shy of failure . I’ve found this to be the sweet spot between intensity and fatigue management .
that's good, i think it also varies person to person or even exercise to exercise or muscle group to muscle group for the same person... for example, mostly to failure training gave me best results for my chest.... never to failure gave me best results on legs
@@notimportant3686 that’s a good point . I can do next to nothing intensity wise for my chest and it grows easily . With legs i really have to push to see appreciable gains .
Always impressed how you don’t come off as arrogant how well you’re trained and focused on what’s right. You keep me going from the research and your determination to disseminate good value to the fitness community. Thank you!
My observations of the first workout after watching the video: 1- I learned my true potential. 2- I realized how lazy I was doing my workouts. Like RPE 5-7. 3- I was so exhausted after finishing the workout. I didn't even want to move my fingers. 4- Even though I was so exhausted, I felt great. 5- This video totally changed my perception about how it is like working hard enough. Thank you for this ultra-high quality video Jeff! I hope you make a lot of gains :)
I didn't have much time to apply these methods due to mandatory military service back then but for 2 months I've seen significant results strength wise. I am 178 cm height, 92 kg male. FYI, I wasn't using any supplements like whey protein etc. only good diet and I mostly do this sport for fun that's why I didn't get into much of these stuff. At the end of applying these methods I was able to do 20 straight pull-ups (like in this video ua-cam.com/video/eGo4IYlbE5g/v-deo.html), max 60-70 push-ups (depends on how rested I am), during arm workout I was able to do 40 kg barbell curl which was 30 kg before, tried 1 rpm when full rested and before workout it was 60-65 kg. During my military service I was still able to do 20 pull-ups but it dropped to 15-17 because you don't get to choose what to eat and what to do in military moslty and I hurt my left elbow there I'm not able to do anything related to body building or fitness until it heals. So that's all information I can give you I hope you guys try what Jeff said in this video and see significant results for yourselves.
This training til failure method WORKS. When i was a kid 15-16 I never trained til failure til i was about 18-19. when i started lifting at 15-16 i would only train with a 4-5 rpe on everything EXCEPT dips, deadlifts and squats, because i was exceptionally good at dips and i loved doing them over other forms of exercise like pull ups/chin ups bench ect, i was also naturally gifted with squats and deadlifts so i trained harder with those my sqaut was over 300 at 155 pounds and my deadlift 225. l i built AMAZING triceps and legs and couldn’t get the other parts of my body to grow until i was 18-19 and i was more experienced and comfortable exerting myself on other lifts, i hurt my Rotator cuffs doing bench with bad form whilst performing an rpe of 8-9 and I couldn’t even do push ups the same for a while so my chest lagged and i was scared to push for a while, once i started pushing i was gaining FAST. In hs when i started lifting i was about 5-8 i grew to 5-10 at 18-19, when i was 15-16 i was STUCK at 155 pounds. When i hit 18-19 i began gaining muscle FAST, hit 175-180 EASILY still had abs felt great. Til recently I didn’t feel as though it was my exertion level in the workouts , i always attested it to my eating as well as training frequency and variations . Since i stuck to squats deadlifts and dips mostly in my youth and didn’t do much of anything else, once i started training hard on other lifts gains went crazy. As well as variating my dip form from completely vertical to a slight angle to hit more of my chest. As well as form changes to my bench to activate more chest and contract my Back for stabilization. Form and rpe of 8-9 are OPTIMAL the best way to train. My other mistake was also over training , too many reps and not enough rest. My football coach not only gave me bad form advice for bench but also made us train WAY too much as youth💀. He meant well, my body ALWAYS ached, my upper body that it. Not my legs, my legs were RARELY sore😂
If you train with an rpe of 8-9 get adequate rest and target all Muscle groups, you can get away with 2 training sessions a week every now and then to optimize recovery, 3 days a week isn’t necessary if you know how to program and can workout for an hour, there were weeks i hit upper body lower body in one workout 2 times a week. And i was able to get cardio in as playing basketball or another sport to make it fun, i felt great, the third day of training was playing the sport
From the hype I thought you were posting a transformation or “story so far” kind of video. It is truly inspiring that you love creating your art so much that you’d hype a training science video. Everybody should take note of how to pour your soul into your work, whatever it is.
My advice is to train as hard as you can, while it’s still fun and enjoyable. Training hard for 4 months doesn’t really matter if you’re gonna hate the gym and stop training
Like a lot of guys, I came up in the gym thinking that it wasn’t a real set set unless you went to failure, but now I think the potential gains doesn’t outweigh the potential for injury and longer recovery time. I think leaving a few in the tank and focusing on diet and progressive overload is much more effective.
The problem is, most people aren't going to true failure even though they think they are. It just hurts so they stop the set saying they went to failure bro.
I never thought trying to get some gains would be so complicated. I feel really discouraged as a relatively new lifter. I’ve been going for about half a year
@@THEnelsonbruhswatch greg doucette, this science stuff hardly applies to us regular people. the gist is track ur training and track diet. how hard should you train? harder than last time forget about reps in reserve or whatever most people cannot judge accurately
7:04 I've never done 5-7 reps in reserve. That's just insane to me, like why end a workout while you don't feel fatigued at all? I'm going with Dr. Brad Schofield in this all the way.
Great video. I went in thinking, “Crap. He’s probably going to tell me I’m doing everything wrong for muscle growth.” Thankfully, I’m already usually getting pretty close to failure. This inspired me to push harder to maximize my training. Thanks for all the great info!
Jesus man the quality of Jeff's videos and the amount of detail in edits, pure information and referencing whilst also making these easy to understand is insane, sick video.
Been binge watching your videos over the past few days ever since I found your video about fat loss with Sohee Lee, Dr. Eric Helms, among others. All I have to say is this channel is gold and I can see your passion bleed through the editing, content, and general videography quality. Thank you for your passion and knowledge that you’re sharing with me. Best regards, a young man looking to obtain the biggest of backs.
It's fascinating that humans have been instinctively teaching themselves all this stuff through experience for millenia. Some ancient greek probably taught his gymbros all this stuff and ate a diet strikingly similar to the modern recommendations for optimal lean muscle growth without any of the science.
@@mamenamamena You can get buffed af just eating vegans stuff. When u look at a bull u only see muscles, how did they grow it when they didnt eat meat, only grass? But u sure need to eat alot more vegi's.
Hey Jeff, I think using the same analytics (RPE/RIR) measurements while instead determining the most optimal path for strength progression would be extremely interesting.
I've been watching him for years and learned so much! He's really knowledgeable and explains things very well. I hope you enjoy the gains you're gonna make!!
Sumo deadlifts look like this a lot of times Sumo pullers usually say that when you are off the floor it looks like RPE 0 but on look out it looks like RPE 10 Im a bit stunned jeff didn't know that about sumo deadlifts
I’ve trained for a long time with a friend, we have opposing body types, I am 6 foot and stocky and he was 6’5 and slim. During our lifts I was always amazed at how he could grind out lifts during the last few reps of a set when he was pushing to his absolute max, it’s like he always had a bit more to slowly grind it up. For my sets, as soon as I’m close to failure, once I hit the wall I really hit the wall, it was quite amazing. Could go solidly until that last rep then it just wouldn’t move no matter what. For that reason, looking at Jays facial expressions I think it was RPE 8.8, so basically a 9. Obviously this is anecdotal but I really do believe in there being key differences in the way our muscles work in those last few sets approaching failure. Great video as always!
About Jay, I've followed his journey for many years as a fan and I know he trained mostly based on how he felt that day. He knows his body and his limits in and out. He was so consistent with his sleep, recovery, eating that he rarely had an "off day". This type of consistency and regularity is proof that you are how you live. You can see this in his training, you would never think that he ever trained hard enough but Jay knew that the next rep would not be form perfect and he would need to break his form to much to get another rep in. He didn't value this as important enough to risk the injuries. You can look at Ronnie now and Jay now and you can see who did it the right way.
I’m not even going to comment on the content which is superb, but the editing is good as well. If Jeff does editing all by himself he’s a freaking legend!
I ma a beginner and since I watched this video I started using my rep speed as a reference point of how close I might be going to failure and it’s been immensely helpful. Thank you Jeff! Great content
I’m working on my BS in Kinesiology with a concentration in Sports Science with the goal of becoming a Physical Therapist... that being said the farther into schooling I go the more your videos make sense to me. I love it!!!
Really refreshing that there are still people who don't adopt the "do your own research, I've done mine!" stance. A) you've actually done actual research and B) you're happy to share it. Bravo!
thank you for this informational video Jeff. Since I learned about the benefits of training till failure to “know“ that I am going to grow the muscle I have been training till failure on almost every set. Recently, I have noticed that my recovery takes longer than usual using this kind of style. This video makes me feel better about leaving 1-3 reps in the tank and preserving my health for the next day of training.
This video was very helpful, I've been experimenting with reps to failure recently. The way you present the science has been extremely helpful. I can now make much better educated decision for my training.
Hi Jeff, I believe this can be counted as one of the top 3 uploads ever. Such a vast & deep knowledge shared in most effective flow. Kudos to you buddy 👏🏼
I have personally found that not reaching failure on compound movements is the key for long term health. I only reach technical failures when I do accessory exercises like Tricep Pushdowns or side raises. Especially being natural, I find low volume - high frequency is the key.
I'm kinda do this too by instinct... I go to failure on small muscles because in know the will recover more quickly, if I want to reach a new level on... Let's just said bench press... I switch to machines to make my muscles fail, but in a safe way.
I find it more sensible too. Failures are for isolation exercises, while compound movements should be done in rep ranges with progressive overload. Pull-ups and bench press are the only compound movements you can go safely to failure on. There's too much weigh involved in squatting and deadlifting that going to failure every set would increase your chances of injury. You are more likely to break your form and if not, the neurological and muscle fatigue is soo great in these compound movements that it will affect your hypertrophy in that day's gym session. I always trained to failure but some exercises are not always meant for failure. Be smart, be safe, don't try this at home. WWE.
@@NunoAlexandreMB “key to long term health”. Almost every program that had huge amounts of programmed failure sets, I usually end up getting injured or burnt out significantly . I find it way more beneficial for muscle building (in my case) to consistently increasing weight while maintaining a consistent RPE. For instance, let’s say I do 100lb for 5 reps on bench week 1 and 2. Week 3 I do it for 6 reps and week 4 I do 7 reps. On week 5 I go back to 5 reps but increase my weight now to 105.
I always try to.stay RIR 0-3 and it Works. I tried failure a lot Times and had always trouble to recover. I will never go to failure again and i feel stronger and stronger. Learned from experience
Yea, I've always used rep speed as a gauge of failure especially on the bench press. When you end up stopping mid rep and have to summon more energy from the void in order to complete it, you know failure is imminent.
I'm the kind of person who has the mentality "if its not a perfect session why even go", and used to believe that I had to push to failure every time on a set. The problem with this is that I would always get completely exhausted, and it would actually ruin the vibe for me so much so that i stopped going to the gym. Maybe I'll go back now with the purpose of pushing 80-90% per day and then having one day a week or fortnight where I go 110%. This was a great informative video.
I was curious about this too, because if I can only do 3 pushups total and I’m supposed leave 3 in the tank, do I get stronger from still leaving those 3 in the tank🤔
To get a good idea of best weight to do reps on, put the weight up to where you can do 1-3 to absolute failure. Back that down until your sets are 8-15 to failure. Sets of 3-6 are good for absolute strength, but sets of 8-15 are best for hypertrophy. Sets of 15+ are still stimulative, but burn like hell and are difficult to judge actual failure
Thank you for the video! This is the first time I'm seeing training till failure. I've started exercises at home recently and I was looking a lot like the you with the purple shirt instead of pushing myself just a little more. Thank you for the inspiration!
I love how your channel has changed and matured. I fucking love the scientific videos and it's what you focus on most now. I've learned a shit load from you man! Thank you!
I really enjoy following the bioneers' approach to this, he mainly focuses on dropsets where you would go to technical/form failure on an exercise, and as soon as you reach technical failure you drop down to an easier variant of the movement to reach your limit. For example pushups with your legs raised down to regular pushups, down to pushups on your knees, and maybe even down to pushups against a wall after that. I'm very new to training seruously but so far this has allowed me to reach a point where I feel like I am at absolute failure, but I don't injure myself and recover relatively quickly since the movement pushing me to my limit isn't super challenging in itself. Probably not 100% optimal, but considering how low-effort it is when it comes to "calculating" and such which is often an issue for people, it's probably close enough
At 57 I also have to consider RTI, e.g., reps to injury. I've only started lifting in the last couple years and have hurt myself a couple ways. So I know my RPE of 10 is higher in some cases than my RTI and I have to stop before that cos ouchies at my age are kind of a big deal.
@@bearnecessiteespolio5359 No haven't. I don't have access to any and haven't seen any videos of them in use but I'll take a look and see what's up with those. Thanks for the tip.
shout to everyone here that is gonna completely change up their training after they completely changed up their training from the last youtube video they watched
Its amazing how someone can put so much time and effort to study so much and then share this for free. I guess there still is good left in world and not everyone just wants to make the most amount of money from these fitness videos. Keep it going man!💪🏻❤️
What are you talking about "free". He makes money off of these videos. It's like saying Google offers their search engine 100% free to everybody! Yea, that's true, but they also make billions of dollars selling your data.. lol
Well train harder than last time does not mean train to failure. Greg pretty much means improve from last time. If you improve your training intensity you have trained harder than last time.
@@farailangton6447 yes, but improving every session can move faster than your actual gains naturally ending up in failure in every set. gains are, sadly, not linear
@@vittocrazi And that is the trick to bodybuilding for me... A lot of us, myself included, fall victim to ego lifting... So instead of improving slowly and carefully we always want the shortcut of lifting heavier weights than planned...but improvement is needed if you want to build muscle... Staying on the same weight will help maintain your muscle but with little to no gain... And again.. Improving can be as much as 0, 5 kg a workout.. No need to rush.
@Ghandi Blyat Not sure what you mean by periodization, but if I can take a guess.. It has to be consistent in a period you are working out,trying to improve after a long period of waiting might cause injuries. Because your hard than last time will be coming off a week of doing nothing.
Really interesting video. I'm 48 and don't have a super-resilient frame so I am always working to avoid injury, I try to keep one in the tank, particularly on bench press and squat etc. that are so dangerous if misjudged. Ronnie Coleman may have been a great bodybuilder but he sure paid a big price for working so heavy and so full on.
Do you think that set from Jay Cutler was hard enough to *maximize* hypertrophy? Why/why not?
Yes
Man is definitely feeling it in his chest so yes
Yo
Ya yeet
How do you push yourself in a workout is a hard as possible (including to failure) w/o injuring yourself??
Technical failure: when you break form
Absolute failure: what my parents call me
😂😂😂
🤣🤣🤣
Didn't see that coming 😂
Take this comment to the top ladies and gents !
Fuck im so deaddd
I heard the best range was 100 sit-ups, 100 push-ups, 100 squats followed by a 10k.
Completion may result in hard loss
And then you go bald
May also cause slight deformation in face structure with less detail and softer edges.
@@acaruzs4900 but also sudden ability to increase definition more than normal when mad.
10k what
I've spent 10 years powerlifting, and unless I'm training for an event I always leave 1-2 reps in the tank. I find that doing that massively deceases the number of injuries I've had.
I do it to not feel like shit after the training
This makes a lot of sense.
@@geovani60624 no wonder i feel like sh*t after training all the time and need to sleep for about 1 hour afterwards, and then feel like i have very low testosterone and tendonitis in my knees and elbows the next day.
@@jugular911 yeah, doing it never helps.
@@geovani60624 well i've been watching some videos from jeff nippard and athlean x and i think i'm overtraining. i'm doing too much volume and going to failure too often, so no wonder i've been feeling like sh*t so often.
No one does thumbnails better
Best one ive seen in a while
Dekillsage
NO ONE THUMBS DUMBBELLS BETTER
IKR
Allow me to introduce you to InternetToday...
Best video on the topic of training hard by far. I can only imagine how much work went into this. Great job man 🙏
and it was all complete nonsense in the end
love seeing you here mario. Im a huge fan of yours
Absolute rubbish! Mr RPE 6.5 Nippard makes it too complicated. Mountain Dog's video on RPE 10,12,13 etc, a few weeks ago, was much better. Train hard, especially if you're natural. Simples
@@jugheadsrule Nippard is a fake natty who is smaller than a real natty and he contradicts himself with every other video using pubmed studies with n=3. but people think he's scientific. preying on all the gym noobies who don't lift hard enough or eat enough and are looking for that one secret thing that'll make them big...its hard work, that's it!
9:30 What a muppet! This guy is telling is followers, mostly inexperienced fanbois to use RPE as a measure of how hard to train when he, with 15+ years of lifting experience can't get close to estimating his RPE.
He didn't pass out mid lift, so he could have been training harder.
“Is Jay training hard enough for growth?”
*Looks at Him*
Think so
If by "training" you mean "trenning", then yes.
@Rakshit Joshi Lucky genetics
@Rakshit Joshi Maybe not, but Jay wouldn't look anything at all like Jay without gear.
Looks at Jay: yeah.. hmm.. nah, I think this lil pssy could do a little more of that paperweight reps..
@@RohannvanRensburg you with gear would look nothing like Jay without gear, speaking hypothetically ofcourse
This is my vote to make the official RPE scale range from "yeah buddy" to "aint nothin' but a peanut"
I agree, and "Light weight baby" should be an RPE 9
the scream at 13:02 represents RPE 10
"Everyone wants to be a body builder but noone want to lift no heavy a** weight" *Unracks weights and then screams "BUT I do it THOUGHHH" and cranks out backsquats with 700 pounds of solid a** weight, is RPE 11
Amplified and pitch occillation of "Woooo" indicates decay in quantified set range
“Everybody wanna be a bodybuilder”
I used to get all my sets to failure, then I noticed it was creating a defense mechanism in my brain where I would feel bad before training and as a result I would train less, then I decided to use a technique like this one and now I'm training a lot more and noticing more gains
that's literally what i've been going through atm. i'm going to the gym max 4 times per week because everytime i leave my soul there. i'm glad to see that someone else has gone through this. i wasn't understanding why i was creating this aversion to training.
im the opposite i live for that shit. also ive been a runner for 8 years, lifting is so much more mentally easy than running, even when you go to absolute failure, so i'm just used to it.
My experience has been, train how I feel, if I feel good for going hard, I do, if not, I’ll go easier. Really helps with consistency. I also found that going with the goal of going hard every time was hurting consistency.
That was great work Jeff - I'd like to Jeff with glasses and purple shirt next time we train fyi :)
I taught him everything he knows 💪🏽
Ah yes, wide dog himself
Ugh love both of you soooo much watched so many of both of your videos. Currently on a John Meadows binge right now and can I just say thankyou so much 🙏.
New PT been in the industry for just over a year now and you've helped me heaps! Thankyou thankyou thankyou!
Don’t we all like to Jeff
"To Jeff" is a verb that must be added to the lifting lexicon!
Jay's form is so locked in it looks like he's on a smith machine....
Was literally smooth as butter. So satisfying.
@@dallasdominguez2224 how can squat form be anything like a food condiment?
@@trevbarlow9719 its not a condiment i eat my butter raw and you should too
The guy doing bench press?
I have noticed that sometimes I go into my workouts with a toxic mindset, or i have personal issues that happen to come up during the workout and even though I have enough energy to do more reps, my mind will create a failure point much sooner than my actual physical failure point. Working out with a good mindset is much more beneficial physically, IMO. Great work on the videos Jeff, Keep it up!
My toxic mindset makes those weights move faster
@@dankensoulsen4014 freut mich, i feel it depends, it makes me more exploosiiv
Me. Too.
It's also good to have a friend to go with because they can push you when you really need it
Wait... your demons make you weaker?? I tend to go past my limits to the point I am approaching serious injury when I have a lot on my mind. End of my last relationship was the best gains I ever had, but I fucked up my rotator cuffs benching. I had to take ~6 months off and I lost all those sweet gains lol.
Honestly the answer to 90% of fitness/strength questions like this is: "it depends..'
Or if you're a fan of a certain lifting doctor (actual doctor, not a meme "doctor"), its N U A N C E D
@@JackgarPrime no no no, they're sponsored by big Pharma. So many Pharma stimulus cheques dude
amen
Leaving reps in the tank should almost always be done. Only someone with excellent recovery genetics can be using 100% effort with the right about of volume and intensity. Notice I said the right about of volume and intensity. Doing 3x10 when you’ve been lifting for 5 years already isn’t gonna cut it. You should be doing 3x3 and maxing out in addition to high volume sets to make optimal gains as an advanced lifter. You aren’t gonna be able to go all out when training like that. You could and should go all out if you insist on sticking with the less optimal 3x10 route similar to how you wouldn’t tell someone can do 100 push ups to stop at 80 reps
Best thing to do is to just train often. I used to lift just for fun. I hit a 500lb deadlift after 3 years. Didn't follow a program, didn't follow any diet and maybe got about 60-80g of protein a day. Relatively trash genetics. All I did was go to the gym everyday, squat or deadlift, bench when i felt too sore to do anything with my lower body. I'd usually stay in the 3-8 rep range and just do 3-5 sets depends on the amount of reps.
I think the reason nobody can agree the best way to train is because anything works. Your body will always adapt to your training.
Well worth the time and effort you put into this one, this video is amazing 👏👏👏♥️♥️♥️
thank you love! thanks for being my go to video peer-reviewer! haha
U r still in greg's dreams...he is still saying u r extremely good lookin while he is slepin..😜
Steph you are THICC. Sending love from here
@@JeffNippard hey Jeff I think this girl has a crush on you... go for it 😉😆
absolutely 100%
I’ve always mixed failure with non failure training per workout days. The majority of my isolation movements I’m hitting failure and sometimes beyond , while most compound movements I’m stopping 1-3 reps shy of failure . I’ve found this to be the sweet spot between intensity and fatigue management .
that's good, i think it also varies person to person or even exercise to exercise or muscle group to muscle group for the same person... for example, mostly to failure training gave me best results for my chest.... never to failure gave me best results on legs
@@notimportant3686 that’s a good point . I can do next to nothing intensity wise for my chest and it grows easily . With legs i really have to push to see appreciable gains .
@@notimportant3686 same. My legs grow easily my chest needs to be tortured to have anything happen to it
@@theamazingguy150 same, and rn I can bench 60kg, and press 200kg with legs
@@paulhorbenko9560 that's really good bro.
Can we just appreciate that Jeff dresses up in a polo, gloves and glasses in a public gym to make these videos
It's Canada though, he won't stand out
Still the fittest guy in his gym lol it's canada
What's a polo?
Don't forget the crocs.
@@1ma4ighter a type of shirt.
Jeff's the best fitness content creator like wtf all of his content are free, love from India
Much better than all the crap they peddle in the indian fitness community
Agreed... So much bs is filled here...!
@@mokshgupta6110 absouletely we Indian make a lot of content just by copying more often than not
@@josephsmth646 I hope they would just shut up and copy Jeff but instead they have give absolutely stupid advice.
@@Abhi-tb5ww Not just India mate, half to 3/4 of UA-cam is filled with shitty advice. Videos like these are gems.
Always impressed how you don’t come off as arrogant how well you’re trained and focused on what’s right. You keep me going from the research and your determination to disseminate good value to the fitness community. Thank you!
My observations of the first workout after watching the video:
1- I learned my true potential.
2- I realized how lazy I was doing my workouts. Like RPE 5-7.
3- I was so exhausted after finishing the workout. I didn't even want to move my fingers.
4- Even though I was so exhausted, I felt great.
5- This video totally changed my perception about how it is like working hard enough.
Thank you for this ultra-high quality video Jeff! I hope you make a lot of gains :)
Update on how much stronger you got from learning this?
Update on how much stronger you got from learning this?
I didn't have much time to apply these methods due to mandatory military service back then but for 2 months I've seen significant results strength wise. I am 178 cm height, 92 kg male. FYI, I wasn't using any supplements like whey protein etc. only good diet and I mostly do this sport for fun that's why I didn't get into much of these stuff. At the end of applying these methods I was able to do 20 straight pull-ups (like in this video ua-cam.com/video/eGo4IYlbE5g/v-deo.html), max 60-70 push-ups (depends on how rested I am), during arm workout I was able to do 40 kg barbell curl which was 30 kg before, tried 1 rpm when full rested and before workout it was 60-65 kg. During my military service I was still able to do 20 pull-ups but it dropped to 15-17 because you don't get to choose what to eat and what to do in military moslty and I hurt my left elbow there I'm not able to do anything related to body building or fitness until it heals. So that's all information I can give you I hope you guys try what Jeff said in this video and see significant results for yourselves.
This training til failure method WORKS. When i was a kid 15-16 I never trained til failure til i was about 18-19. when i started lifting at 15-16 i would only train with a 4-5 rpe on everything EXCEPT dips, deadlifts and squats, because i was exceptionally good at dips and i loved doing them over other forms of exercise like pull ups/chin ups bench ect, i was also naturally gifted with squats and deadlifts so i trained harder with those my sqaut was over 300 at 155 pounds and my deadlift 225. l i built AMAZING triceps and legs and couldn’t get the other parts of my body to grow until i was 18-19 and i was more experienced and comfortable exerting myself on other lifts, i hurt my Rotator cuffs doing bench with bad form whilst performing an rpe of 8-9 and I couldn’t even do push ups the same for a while so my chest lagged and i was scared to push for a while, once i started pushing i was gaining FAST. In hs when i started lifting i was about 5-8 i grew to 5-10 at 18-19, when i was 15-16 i was STUCK at 155 pounds. When i hit 18-19 i began gaining muscle FAST, hit 175-180 EASILY still had abs felt great. Til recently I didn’t feel as though it was my exertion level in the workouts , i always attested it to my eating as well as training frequency and variations . Since i stuck to squats deadlifts and dips mostly in my youth and didn’t do much of anything else, once i started training hard on other lifts gains went crazy. As well as variating my dip form from completely vertical to a slight angle to hit more of my chest. As well as form changes to my bench to activate more chest and contract my Back for stabilization. Form and rpe of 8-9 are OPTIMAL the best way to train. My other mistake was also over training , too many reps and not enough rest. My football coach not only gave me bad form advice for bench but also made us train WAY too much as youth💀. He meant well, my body ALWAYS ached, my upper body that it. Not my legs, my legs were RARELY sore😂
If you train with an rpe of 8-9 get adequate rest and target all
Muscle groups, you can get away with 2 training sessions a week every now and then to optimize recovery, 3 days a week isn’t necessary if you know how to program and can workout for an hour, there were weeks i hit upper body lower body in one workout 2 times a week. And i was able to get cardio in as playing basketball or another sport to make it fun, i felt great, the third day of training was playing the sport
Loved the RPE/RIR Baywatch scene 6:24 haha. Great breakdown of training intensities and effort levels required for growth 💪
Babe Jeff
well, Im throwing away my gym polos now, thanks
Mind blowing how much work you've put into this video, thanks for this!
Sometimes I wonder how so much of Jeff's content is free. Literally the best fitness content out there.
I swear I’m not seeing things but “bro science Jeff” looks bigger than normal Jeff 😐
blocked :P
Conspiracy theory dawg
I mean we all know Bro Jeff is the GOAT. Deep down, even Jeff knows it
Nerd Jeff dang near ripping the sleeves on his polo looks biggest, if you ask me.
I think bro science Jeff actually is his twin brother who doesn't know he is filmed as a bad example.
“Did he go hard enough?” Shows biggest man I’ve ever seen in my life
I just finished your hypertrophy program and the gains are speaking for themselves! Cant wait to start your power building program!
awesome!! Happy to hear that and keep me posted!
I am on fifth week of the program Jeff thank you. Best gains ever I had with any program.
From the hype I thought you were posting a transformation or “story so far” kind of video. It is truly inspiring that you love creating your art so much that you’d hype a training science video. Everybody should take note of how to pour your soul into your work, whatever it is.
My advice is to train as hard as you can, while it’s still fun and enjoyable. Training hard for 4 months doesn’t really matter if you’re gonna hate the gym and stop training
I just gotta say props for that barbell transition edit at 5:35
Just went back and watched. Chef’s kiss.
Like a lot of guys, I came up in the gym thinking that it wasn’t a real set set unless you went to failure, but now I think the potential gains doesn’t outweigh the potential for injury and longer recovery time. I think leaving a few in the tank and focusing on diet and progressive overload is much more effective.
The problem is, most people aren't going to true failure even though they think they are. It just hurts so they stop the set saying they went to failure bro.
How often do you see someone do a 5 second rep?
I never thought trying to get some gains would be so complicated. I feel really discouraged as a relatively new lifter. I’ve been going for about half a year
@@THEnelsonbruhswatch greg doucette, this science stuff hardly applies to us regular people. the gist is track ur training and track diet. how hard should you train? harder than last time forget about reps in reserve or whatever most people cannot judge accurately
@@fawazahmed4978also most people starting off should not be lifting heavy enough for going to failure to cause injury.
Jeff’s voice sounds so relaxing and even tone doing the voice over while working out it turns into the Hulk!
There are *SO MUCH* effort being put in this video. damn you workin hard jeff 👌
7:04 I've never done 5-7 reps in reserve. That's just insane to me, like why end a workout while you don't feel fatigued at all? I'm going with Dr. Brad Schofield in this all the way.
Some people just want to get a little movement and exercise in and don’t really want to try super hard so 5-7 is fine for them
@@davidw.5715 I leave about 2 in reserve lol but not 5 in the tank that's hella
@@whiteboyangel4838 yeah no so do I but some people just don’t really care enough for it
@@davidw.5715 different goals for sure or just not being able to push it
@@davidw.5715 Why even bother at that point?
Unreal content yet again. I can say with confidents I would not be where I am today with out your effort and knowledge Jeff, thank you.
Definitely one of the best videos I’ve ever seen, by anyone! Keep up the brilliant work man
Great video. I went in thinking, “Crap. He’s probably going to tell me I’m doing everything wrong for muscle growth.” Thankfully, I’m already usually getting pretty close to failure. This inspired me to push harder to maximize my training. Thanks for all the great info!
Jesus man the quality of Jeff's videos and the amount of detail in edits, pure information and referencing whilst also making these easy to understand is insane, sick video.
Jeff out here making mini Netflix documentaries about lifting and I’m here for it
For REAL
Been binge watching your videos over the past few days ever since I found your video about fat loss with Sohee Lee, Dr. Eric Helms, among others. All I have to say is this channel is gold and I can see your passion bleed through the editing, content, and general videography quality. Thank you for your passion and knowledge that you’re sharing with me.
Best regards, a young man looking to obtain the biggest of backs.
I love how Greg is highest on the thumbnail
It’s accurate 😅
It's taking the piss out of him
Yup. A friendly little bro-war 😄
Love how precise Jeff's videos are with the science. We are so lucky to have him.
It's fascinating that humans have been instinctively teaching themselves all this stuff through experience for millenia. Some ancient greek probably taught his gymbros all this stuff and ate a diet strikingly similar to the modern recommendations for optimal lean muscle growth without any of the science.
Times have changed....but human bodies function the same as they did 3000 years ago
@@patrick9445 how damm good you say it
fuccing trial and error 🔥 they knew what they were doing bc of science. their science
Actually gladiators mainly ate grains and still grew muscle.
@@mamenamamena You can get buffed af just eating vegans stuff. When u look at a bull u only see muscles, how did they grow it when they didnt eat meat, only grass? But u sure need to eat alot more vegi's.
Me: "yo why does the protein shake smell so bad after a while?"
Jeff: " well actually there is a study.."
CONOR MURPHY
@@rooost9856 divine
😂
@@rooost9856 u know what protein shake he talking about 💀
Great video. I think this is a good summary of the topic, and certainly also answers the question "Does Jeff Nippard train hard" as well.
Hey Jeff, I think using the same analytics (RPE/RIR) measurements while instead determining the most optimal path for strength progression would be extremely interesting.
Let's just appreciate how much effort Jeff put in this vid!!
Let’s not. Could sum this whole thing up in three sentences
Thank you for being one of the only male youtubers to include examples of women lifters (even if they are to show the exceptions to the rule)!
This video was great, as a beginner who is three months into lifting this really helped me. Also, appreciate the research put into it!
I've been watching him for years and learned so much! He's really knowledgeable and explains things very well. I hope you enjoy the gains you're gonna make!!
dear jeff- do these theories apply to bedroom performance? thanks
Always have a few strokes in reserve if your doing the pull out method 🤣
@@braydonmccormack6191 can confirm. Saved me from an African village worth’s of children
JAMITTY
Of course, that's where the term "one rep max" comes from.
Most people: I'VE GOT 2 MORE
Jeff: THAT'S RPE 8
5:34 cudos to that transition! First video I have seen but great video in terms of editing, information, and mix of video footage.
How to know Jeff is close to failiure, he starts biting his shirt.
his poor shirt. I have to get on my kids for doing that because it chews holes in the thing!
Stefi is such as beast Jesus Christ. Even Jeff is in disbelief seeing that video lol.
A tough-as-bricks drive + a splash of steroids = massive strength.
Sumo deadlifts look like this a lot of times
Sumo pullers usually say that when you are off the floor it looks like RPE 0 but on look out it looks like RPE 10
Im a bit stunned jeff didn't know that about sumo deadlifts
@@grathanh8554 pretty sure that's the opposite of what sumo is. Its usually really hard off the floor and then it moves fast
@@322aareyn that's exactly what i meant to say but i switched the RPEs lol
@@grathanh8554 ahh gotcha
I’ve trained for a long time with a friend, we have opposing body types, I am 6 foot and stocky and he was 6’5 and slim. During our lifts I was always amazed at how he could grind out lifts during the last few reps of a set when he was pushing to his absolute max, it’s like he always had a bit more to slowly grind it up. For my sets, as soon as I’m close to failure, once I hit the wall I really hit the wall, it was quite amazing. Could go solidly until that last rep then it just wouldn’t move no matter what.
For that reason, looking at Jays facial expressions I think it was RPE 8.8, so basically a 9.
Obviously this is anecdotal but I really do believe in there being key differences in the way our muscles work in those last few sets approaching failure.
Great video as always!
About Jay, I've followed his journey for many years as a fan and I know he trained mostly based on how he felt that day. He knows his body and his limits in and out. He was so consistent with his sleep, recovery, eating that he rarely had an "off day". This type of consistency and regularity is proof that you are how you live. You can see this in his training, you would never think that he ever trained hard enough but Jay knew that the next rep would not be form perfect and he would need to break his form to much to get another rep in. He didn't value this as important enough to risk the injuries.
You can look at Ronnie now and Jay now and you can see who did it the right way.
This is the peaks of quality and research on a topic. Jeff's a legend!
This has got to be one of the best thumbnails for a video I’ve ever seen!
I’m not even going to comment on the content which is superb, but the editing is good as well. If Jeff does editing all by himself he’s a freaking legend!
I can’t wait to both watch this vid and then see the Gregory follow up. Lol.
King of 🍦 has spoken!
Another video where Greg just parrots what the actual video says, adds no content, and tells us to buy his cookbook
@@devinwilson1513 Well I’m in the new cookbook so I’m in total support of people buying. 😂
@@Exercise4CheatMeals haha fair enough
Imagine having Jeff as your personal trainer
HAHA if you train SMART, PROFESSIONAL and ACCORDING TO THE ANATOMY - thats hard enough.
Great vid bro ;)
אחלה לויס
כמו שצריך
I have no idea what these replies are but sure
@@mihailmilev9909 ha ha, UA-camr from our cuntrey
אחלה ג'ף
The blinking red text is a game changer. Jeff is training to failure on the killer video editing
I ma a beginner and since I watched this video I started using my rep speed as a reference point of how close I might be going to failure and it’s been immensely helpful. Thank you Jeff! Great content
I feel like I just watched a documentary. Great work!
I’m working on my BS in Kinesiology with a concentration in Sports Science with the goal of becoming a Physical Therapist... that being said the farther into schooling I go the more your videos make sense to me. I love it!!!
Really refreshing that there are still people who don't adopt the "do your own research, I've done mine!" stance.
A) you've actually done actual research and B) you're happy to share it. Bravo!
Jay was a high volume type of guy who does 20 sets or more which is also why he never really went to all out failure
my mans editing skills have become top notch
thank you for this informational video Jeff. Since I learned about the benefits of training till failure to “know“ that I am going to grow the muscle I have been training till failure on almost every set. Recently, I have noticed that my recovery takes longer than usual using this kind of style. This video makes me feel better about leaving 1-3 reps in the tank and preserving my health for the next day of training.
- Are you training hard enough?
- Yes!
- Do you bite your shirt?
- No.
- COULDHAVEGONEHARDER!
An absolute A+ video Jeff!! 💪👏
This video was very helpful, I've been experimenting with reps to failure recently. The way you present the science has been extremely helpful. I can now make much better educated decision for my training.
Cant praise ur vids enough , the technicality behind bodybuilding blows my mind
Can we talk about that transition at 5:34 , that was awesome
i was looking for this comment. that transition and the overall effort put into the editing cannot be ignored...
Hi Jeff, I believe this can be counted as one of the top 3 uploads ever. Such a vast & deep knowledge shared in most effective flow. Kudos to you buddy 👏🏼
5:00 in and I am at awe as to the dedication to following the science. Bravo sir! You are a gentleman and a scholar.
I have personally found that not reaching failure on compound movements is the key for long term health. I only reach technical failures when I do accessory exercises like Tricep Pushdowns or side raises. Especially being natural, I find low volume - high frequency is the key.
The key to what? As in, as you referring to that approach being the key to building muscle or strength?
I'm kinda do this too by instinct... I go to failure on small muscles because in know the will recover more quickly, if I want to reach a new level on... Let's just said bench press... I switch to machines to make my muscles fail, but in a safe way.
I find it more sensible too. Failures are for isolation exercises, while compound movements should be done in rep ranges with progressive overload. Pull-ups and bench press are the only compound movements you can go safely to failure on. There's too much weigh involved in squatting and deadlifting that going to failure every set would increase your chances of injury. You are more likely to break your form and if not, the neurological and muscle fatigue is soo great in these compound movements that it will affect your hypertrophy in that day's gym session. I always trained to failure but some exercises are not always meant for failure. Be smart, be safe, don't try this at home. WWE.
@@NunoAlexandreMB “key to long term health”. Almost every program that had huge amounts of programmed failure sets, I usually end up getting injured or burnt out significantly . I find it way more beneficial for muscle building (in my case) to consistently increasing weight while maintaining a consistent RPE. For instance, let’s say I do 100lb for 5 reps on bench week 1 and 2. Week 3 I do it for 6 reps and week 4 I do 7 reps. On week 5 I go back to 5 reps but increase my weight now to 105.
I always try to.stay RIR 0-3 and it Works. I tried failure a lot Times and had always trouble to recover. I will never go to failure again and i feel stronger and stronger. Learned from experience
This is a God Tier episode
Unparalleled quality of information! Well done!
Yea, I've always used rep speed as a gauge of failure especially on the bench press. When you end up stopping mid rep and have to summon more energy from the void in order to complete it, you know failure is imminent.
Me: wondering how to set up my phone to film my set
Jeff: puts phone in shoe
I'm the kind of person who has the mentality "if its not a perfect session why even go", and used to believe that I had to push to failure every time on a set. The problem with this is that I would always get completely exhausted, and it would actually ruin the vibe for me so much so that i stopped going to the gym.
Maybe I'll go back now with the purpose of pushing 80-90% per day and then having one day a week or fortnight where I go 110%.
This was a great informative video.
5:34 coolest transition i have seen
havent watched it yet...but this thumbnail is gold lmaoooo
I like the good old 6 seconds down, 1 second up!
Plus static holds mixed with traditional training.
Good post.
Get good with RPE and judge RIR during set is good, but what is the most challenging thing is to set right weight for given RPE and rep count.
Tracking my training and sets of all exercises helped a lot. I have very high accuracy without using the feeling.
I was curious about this too, because if I can only do 3 pushups total and I’m supposed leave 3 in the tank, do I get stronger from still leaving those 3 in the tank🤔
To get a good idea of best weight to do reps on, put the weight up to where you can do 1-3 to absolute failure. Back that down until your sets are 8-15 to failure. Sets of 3-6 are good for absolute strength, but sets of 8-15 are best for hypertrophy. Sets of 15+ are still stimulative, but burn like hell and are difficult to judge actual failure
Thank you for the video! This is the first time I'm seeing training till failure. I've started exercises at home recently and I was looking a lot like the you with the purple shirt instead of pushing myself just a little more. Thank you for the inspiration!
I love how your channel has changed and matured. I fucking love the scientific videos and it's what you focus on most now. I've learned a shit load from you man! Thank you!
I really enjoy following the bioneers' approach to this, he mainly focuses on dropsets where you would go to technical/form failure on an exercise, and as soon as you reach technical failure you drop down to an easier variant of the movement to reach your limit. For example pushups with your legs raised down to regular pushups, down to pushups on your knees, and maybe even down to pushups against a wall after that. I'm very new to training seruously but so far this has allowed me to reach a point where I feel like I am at absolute failure, but I don't injure myself and recover relatively quickly since the movement pushing me to my limit isn't super challenging in itself. Probably not 100% optimal, but considering how low-effort it is when it comes to "calculating" and such which is often an issue for people, it's probably close enough
At 57 I also have to consider RTI, e.g., reps to injury. I've only started lifting in the last couple years and have hurt myself a couple ways. So I know my RPE of 10 is higher in some cases than my RTI and I have to stop before that cos ouchies at my age are kind of a big deal.
Good points. Have you considered kettlebell training? Seems popular with older dudes, because there are less injuries
@@bearnecessiteespolio5359 No haven't. I don't have access to any and haven't seen any videos of them in use but I'll take a look and see what's up with those. Thanks for the tip.
@@darioinfini no probs, it was Rogan that was recommending them
Okay but why is any full grown adult, let alone a 57 year old man, using the word "ouchies"?
@@antonomazein7376 grandkids bro he’s prob a grandpa
Bless you for including John Meadows and Ronnie Coleman along with this solid information. Thanks as always Jeff
Jay Lifting Those Weights as if They Were Babies Toys💪🏻😎
They weren't 45s btw
You had coach greg ahead of arnold 😂
These thumbnails are iconic
Even worse, ahead of Ronnie
Always a pleasure to hear you explaining anything
shout to everyone here that is gonna completely change up their training after they completely changed up their training from the last youtube video they watched
Its amazing how someone can put so much time and effort to study so much and then share this for free. I guess there still is good left in world and not everyone just wants to make the most amount of money from these fitness videos. Keep it going man!💪🏻❤️
What are you talking about "free". He makes money off of these videos. It's like saying Google offers their search engine 100% free to everybody! Yea, that's true, but they also make billions of dollars selling your data.. lol
@@ToastyMcNuggetLuvr Its free for us viewers. He may earn some money of from this but we get to watch this complitely free. Thats what im saying
This channel is now my go-to for weight training information and tips. Thanks, Jeff. New(ish) sub.
Greg is screaming rn. Just train harder than last time
.... but says he usually tells new clients they need to back off.
Well train harder than last time does not mean train to failure. Greg pretty much means improve from last time. If you improve your training intensity you have trained harder than last time.
@@farailangton6447 yes, but improving every session can move faster than your actual gains naturally ending up in failure in every set. gains are, sadly, not linear
@@vittocrazi And that is the trick to bodybuilding for me... A lot of us, myself included, fall victim to ego lifting... So instead of improving slowly and carefully we always want the shortcut of lifting heavier weights than planned...but improvement is needed if you want to build muscle... Staying on the same weight will help maintain your muscle but with little to no gain... And again.. Improving can be as much as 0, 5 kg a workout.. No need to rush.
@Ghandi Blyat Not sure what you mean by periodization, but if I can take a guess.. It has to be consistent in a period you are working out,trying to improve after a long period of waiting might cause injuries. Because your hard than last time will be coming off a week of doing nothing.
Really interesting video. I'm 48 and don't have a super-resilient frame so I am always working to avoid injury, I try to keep one in the tank, particularly on bench press and squat etc. that are so dangerous if misjudged. Ronnie Coleman may have been a great bodybuilder but he sure paid a big price for working so heavy and so full on.
Best and most detailed fitness UA-camr BY FUCKING FAR YOU LEGEND JEFF.
Every sentence you speak contain tons of knowledge 🙄 #Respect🙏