Are you planning to make a video abou the 5 sets of 5 technique and/or about german volume training in the near future? I would be interested in finding out what is your view on them and how should they be programmed for different levels of training experience (and who do you recomment them to)
How are you, Jeff, I am following you from Egypt but I am facing a little problem with your videos that you do not do the feature of translating it into Arabic, please do it in order to benefit from your great experiences and thank you very much, man.
Jeff Nippard can you do a video on how you started fitness in your life and did you go to college? Steph went to USF here and Florida is big in medical field. I like medicine but I’m not sure what I like for sure in this field and I love culinary & working out . Most college degrees are useless with these liberal arts degree unless it’s something with medicine or a trade degree
@@davisjohnson5688Yeah for sure. Ngl it felt pretty barebones. I thought he was going to talk about the triceps since they're a very underrated muscle for bench.
Oh yeah! And for some more background on my current high frequency training program I’m describing here, check out this video: ua-cam.com/video/eTxO5ZMxcsc/v-deo.html
The second part of what he said around 11mins about leaving the ego at the door and hitting the right rpe and reps and weight % on the program is right on. Deffinately seeing results from sticking to a program this way
Granted, I have weak wrists. But using wrist wraps during heavy presses is a total game changer for me. For those who haven't tried it, give it a shot.
Agree, I started using them a couple months ago. I don’t use them during my warm up sets though, while increasing warm up weight over time so that my wrists don’t go completely to shit
Sanjay islanders unlike belt or straps, wraps haven’t been shown to hinder any progress when used even for warm up sets so I don’t see any problem with incorporating them for all sets
Bwalya Maipose I like to know that I have the raw wrist stability to push the same weight just in case there’s a time where I won’t have the wraps handy. But yeah agreed, haven’t had any drop off of wrist stability since using them
Update6 months and I'm still loving this bench. ua-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
@@gerryjtierney I'm 5' 2" and I'm as happy as I've ever been in my life. I'm not bulky like Jeff, just "lean." I have a girlfriend who is 5' 5", it's not as bad as you think it is.
i feel that my biggest issue in moving heavy weights at benchpress is my mind.. i could move much more weight based on my strength in other exercises but i really cant turn my head off while benching.. unfortunately i have to workout during night so i cant ask someone being my spotter
I am almost identical. Almost being since there isn't anyone else there to spot me I'm very slowly trying to improve form so I end up going lighter so that if its shit I don't hurt myself
What others said, just bench in a squat rack and set the pins/belts at your chest level or just below. If you can't get the rep, just push the weight forward onto the safety pins/belts. And if it's a possibility, you can get used to the heavier weight by using resistance bands to brace the bar as it's coming down so that there's less weight at the bottom where most people usually get stuck.
Even though you're showing sponsor items in this video, I appreciate you explaining each one and applications and not just trying to sell it to us. Thank you!
Love it man. Recently hit 315 as a sophomore in college (regrettably) still want more and it only gets harder from there. Aiming high for 405 eventually. Increments
@@ZKrow382 still at 325lbs. I do collegiate rowing as well (mostly intense cardio, but builds the legs and back) so I’m trying to do their lifts while getting my own power lifts in at the same time. Guess i became a hybrid lifter?
The editing on this montage was crazy. I’ve never seen anything like that before, and the shots made in the gym must’ve been crazy too, because not all of that could’ve been done in post. Rashaun did a really good job this time, and there must’ve been a lot of work done in shooting and editing to make that happen. He has a lot of talent and skill to do that.
Its true though, you can use any brand of gear for similar results. He's not going to bullshit us and say that RISE are magical compared to other brands, but said they are great and affordable. In my personal opinion, I reckon their stuff looks stylish too.
Dude, I almost always get sick and see my progress tank. I have been trying to avoid this as much as possible lately (hard with kids) and am seeing much more consistent progress. I think getting enough sleep is super critical. Also for injuries just listening to my body more than I would have when I was 20 where I'd just push through whatever. Now I listen and say ok time to back off or work around it in a smarter way. Definitely has helped.
I must say, going into your warm up sets with the same mentality that you do with your top sets is huge. Also I’ve noticed personally if my goal for the day is a 3x3 or say a 3x1 I typically will perform my warm up in the same manner as my set/rep scheme but with lighter weights. So my body is locked in and accustomed to unracking, hit three, rerack.
I think frequency could also be advantageous when looking to increase a specific lift. So many people put in so much effort into a single training day full of tons of volume instead of cutting it in half and training the movement more days a week to (hopefully) become better at it. Also lower volume higher frequency will accumulate higher total weekly volume on the muscle group with potentially better recovery depending on your rest and diet.
I've increased my benching from 1.5 to 3 times per week about 6 months or so ago, but to be honest I haven't seen much of an increased rate of strength increase.
Found your channel a few weeks ago...I’m in my east 40’s and been hitting the gym for a few months now but have made a lot of progress in the last few weeks following your tips and what not. Thanks from a fellow Canuck in Alberta.
Well I guess you can make steady slow progress by recomping and increase your calories when you stall and your body gets used to that number of cals but obviously if you pump up the calories man you'll lift heavier for sure but at the cost of the fat you'll put on. Is that right Jeff?
@@adjuadju12 you don't necessarily have to put on fat if you ingest more calories, depends entirely on the amount of calories burned, if you have a calorie surplus you'll put on weight. Calories are essentially the fuel for training, if you don't burn them all they'll be stored as fat.
@@fucuszullanti7877 and sometimes, There are naturel born dumbasses like you. Who don't need anyone to teach them how to be a dumbass. You should change your name into bogus mallanti. I bet you went to school with a special bus.
Coach tip number one , that always works: „up the dose!“ i never did any of that percentage shit and my best bench was 200 kilos, not even training for strenght exclusively. Eat well, take what is needed, have enough recovery and train simple & hard with low volume.
Hey jeff, could you do a video on how to structure your warm up sets for your PRs (1RM, 2RM, 3RM, 4RM)?? i.e. how many sets before the actual PR set and what weights you should do for your warm ups
Everybody's different bro, mess around with it and find what's the the best approach shitted for you, personally, I do 5-6 sets with less than 6 reps on each set, you can do more reps on your first warm up set if ur want, and just increase the weight from there. Make sure to not rest less than 4-5 minutes, I personally love resting between 6-9 minutes
I swear people over complicate fitness and nutrition it’s so easy no one needs to pay for programs just watch Jeff’s videos and a lot of other reliable UA-camrs
God some People Just don’t like to have to think for themselves. . . But sometimes people would like to go to someone who has learned a lot over a decade + of training to make the most out of their time there
Dave Dizzle Thats true people do that a lot but I feel like it shouldn’t be that way these people are for a number of reasons paying for something they shouldn’t when all they have to do is a little research but I understand some reasons why they would pay for it
In Summary you need to be Fully Equipped The stats are as below Wrist Support +30 Strength Belt +50 Strength Heeled Weight Lifting Shoe +50 Balance Chalk +20 Balance So this will add around 80 Strength and 70 Balance, equipping full set gives you the following additional buffs: Strength +100 Balance +150 Confidence +50 Bench Lvl +5
I am in week 6 of Jeff's whole body workout program (purchased from his website). It is effective and has generated great gains, I will be getting more of his programs as soon as I am finished with the full body. I am 64, natty and a hard gainer...bench is up 45 lbs, deadlift up 90, and squat up 70, it works for me it can help anyone.
Flaring on the press is something I've done naturally when I'm working with weight that's heavy for me, but always thought that was a break in my form and bad practice. Never heard that advice before to flare the elbows on the press. Excited to try it
I thought I will be able to bench a lot since at age 16 my pr was 245 which I set at my highschool weightlifting class. I was the strongest dude in that weight class 😂 I beat them all at squat, bench but for deadlift I’m pretty bad at it. I can’t deadlift at all… first of all.. my form was terrible .. I can’t arch my back and for some reason I can’t grip the bar that weight 315+. But when I use the grip strap I was able to lift 400 pound. Prob my prime day. I weight 230-245 and 5’10 and I also was in the wrestling that time. The funny part is that I don’t even go to gym and lift before the weight class at school. It don’t even last that long.. it was only for 2 month but in 2 month I was able to lift that weight. So I really thought I will built different. But then come current now.. I lost about 45 pound since then. So I’m 195 pound now. And I can definitely see the decrease in my strength . I finally go back to gym at age 19 with my cousin and In 2 month I was able to bench 275 which is my new pr. I don’t really do deadlift and squat anymore tho cuz I find it that is that important. And the other reason is cuz felt weird whenever I deadlift or squat and there is risk of injury in those two compare to bench. But I might try to go back and try get the 500 before age 22. While natty of course
I'm at 162.5kg bench with push pull legs no coach. Finally gotta super gpod powerlifting coach! What i noticed is you can never have the perfect bench press technique without an experienced eye pair looking and giving you tips. Super excited to finally get more progress!
Exactly. Genetics are downplayed in bench, but they matter tremendously. There is a reason there are 160lb kids out there benching 315+ and its got little to do with technique.
@@defaultdefault812 You probably focused on bodybuilding or weight loss as opposed to strength/power training. 405 1RM is definitely attainable naturally in 20 years of training. Most people just do endless sets of 8-12 reps as opposed to strength focused sub 4 rep training. There are 150 pound skinny looking lifters benching 405.
@Μανος Δερμιτζακης Depends on your genetics, arm length, explosiveness. I am not a small guy, I have a 220kg deadlift and a 140kg bench at 91kg at 8% body fat. I am strong across all lifts but I am not well suited to benching. But what I can tell you is that by any strength standard, a 405 bench for a natural is out of the question for most people. Guys like Layne Norton, Jason Blaha, alpha destiny are very strong but have not hit a 405lb bench. All with a decade or more of training experience. Don't feel bad guys by seeing this video guys. Hit a legit 315 and you'll be stronger than 95% of lifters out there.
Currently trying to go above 165 lbs, sticking to Alpha Destiny’s novice program and doing the flat bench press. My goal by the beginning of the summer is 225 lbs. It’s not much but I’m tired of being stuck at 165.
Such entertaining, well edited, super useful and interesting videos! Keep up the incredible work Jeff! You always motivate me to challenge myself at the gym and get me pumped to go!
these youtubers are insanely strong lol...you could feed me tren, deca, test, and 8000 calories everyday and there’s still absolutely 0 chance of me bench pressing 4 plates
You can do it. You have been brainwashed by "genetic" gatekeepers like Greg Doucette into believing that if your"genetics are bad then you won't amount to anything". That manlet has set up mental barriers on millions of young kids. You can get insanely strong and big if you train hard and eat big. You're not gaining strength because you probably fell for the "maingaining" trap. Just eat and lift like a god damn motherfucking beast, strength and size will follow.
I really like your advice about "tucking" the elbows. Unlike most other channels that seem to indicate you should never flare at all, you make more sense with staying tucked near the bottom, then slowly flaring slightly on the way up. The reason being, I've noticed, if you tuck your elbows too tight the entire ROM, tension tends to be mostly on your triceps and front delts. If I keep my elbows tucked after a certain point in the movement I notice a loss of tension on the pecs. Obviously, tucking is necessary to avoid pec tears and rotator cuff injury, but too much tucking is counterproductive as well.
Honest ? Here do you all take enhancements? Cuz I don’t and I’ve tried all kinds of methods and warm ups and programs but I am stuck at 225 for 10 reps on a good day . My buddy takes anaval and test and all of sudden he benching 315 for reps just an honest question
Civil Engineering senior here and I can verify the wrist wrap tip. I was very surprised to hear him talk about Moments in benching tips 😂 thanks for the help man
I've been making massive bench gains for the last 3 months and am good for these tips. I'm more interested in what Pat's programming is in terms of how many reps and sets at what RPE, how many times per week he benches, when does he do auxiliary work like cable fliers, dumbbell bench etc, and how often to incorporate decline and incline bench. These are things I'm experimenting with now and I'm curious what he does.
Same question on my mind too... How his programming looked like and also how long did it take for him, what was his starting bodyweight and current bodyweight, what's his height.. training age etc... Those things would give a more clearer picture.
@Dvnny seeing as how I'm making excellent progress that I'm very happy with on my bench, and also how others who are even more powerful lifters and progressed bodybuilders do offer this information for free right here on UA-cam, no. I don't think I will. I was merely putting it out there what I felt this video was lacking based on the title, in case he wanted to cover. Because I like Jeff and Pat and appreciate their perspective.
This helped me out, I noticed I tend to flare my elbows a bit in the way up when I start to struggle and was worried. Seems like I’m naturally just doing what my body can to move the weight, I’m glad to know it’s actually a safe way to bench maximally
Maybe there was just too much volume (reason for the ilness) . Woul also interesting To see Block with 1rm test. That would propably need much less volume
Jeff, I haven't not watched this video, but I'm currently following your bench tips in one of your previous videos by doing it twice a week : 1) 1x2 ; 2x8 2) pause bench 3x5 and it works pretty well. Thanks
Shoutout to Pat for his insane bench progress! Catch more of his training over on his channel: ua-cam.com/channels/odpsrWM9VGPD6dixzDrb7g.html
your new videos is always good
Are you planning to make a video abou the 5 sets of 5 technique and/or about german volume training in the near future? I would be interested in finding out what is your view on them and how should they be programmed for different levels of training experience (and who do you recomment them to)
mate, you looked like you could have pulled so much more for your deadlift max attempt
How are you, Jeff, I am following you from Egypt but I am facing a little problem with your videos that you do not do the feature of translating it into Arabic, please do it in order to benefit from your great experiences and thank you very much, man.
Jeff Nippard can you do a video on how you started fitness in your life and did you go to college? Steph went to USF here and Florida is big in medical field. I like medicine but I’m not sure what I like for sure in this field and I love culinary & working out . Most college degrees are useless with these liberal arts degree unless it’s something with medicine or a trade degree
1st tip: 04:56
2nd tip: 06:01
bonus tip: 08:36
3rd tip: 09:37
4th tip (from Pat): 10:57
Not all heroes wear capes ✌️
i love you
Thank you, this guy is a chatty Kathy, good lord.
Next time, just the tip!
Hero
Honestly I’m just trying to get to 225
you got this Cade
I got 225 after 3 months of proper training but I’m naturally fairly strong
@@mrwonderfilled damnn Bro that's insane. What's ur age weight and height when getting it?
@@destroyerthethird2391 18, weight 220 and height 6’-6’1”
@@mrwonderfilled dayum boi u got the good stuff. I'm still struggling to get 225 lmao😂
When his warm-up set is 100 lbs more than your bench
When his warm up set is 200 lbs more than your bench
Roids
His roids upped his bench
Probably more than that. Muscles and joints have been trashed over the last decade.
in years when he gets old the problems will arrive... you cant warm with that... even if you lift 500kg
Bros in 90s - curls,curls,curls
Bros in 2020 -lateral raises lateral raises lateral raises
And curls
@@kartiksingh8605 Face pulls
It's still curls lol
Earth downs, then more curls
I feel attacked
I think this is your best video yet dude. Feels more natural, like you're an actual teacher instead of just a UA-camr
Agree
Nah this sucked, like 1 minute of training and like 4 minutes talking about belts and chalk.
@@davisjohnson5688Yeah for sure. Ngl it felt pretty barebones. I thought he was going to talk about the triceps since they're a very underrated muscle for bench.
Basically has no content in it. This is shit.
@@muratbayraktar5035 the video is tips to improve your bench and he gave tips on how to improve your bench... how has it got no content?
That’s actually insane how strong he is for his size
if you're good at something there's always an Asian better than u at it
haha bet you didnt even watched the video at the time u posted this comment
What’s wrong with his size lmao?
TehEntity Nothing wrong with it, just by looking at him don’t think many people could judge that he can bench 405
Jevster kappa
When your 1RM is their warm up set
Facts dude really doing 315 like nothing
They just built different
@@southpoundham They just built
Oh yeah! And for some more background on my current high frequency training program I’m describing here, check out this video: ua-cam.com/video/eTxO5ZMxcsc/v-deo.html
The second part of what he said around 11mins about leaving the ego at the door and hitting the right rpe and reps and weight % on the program is right on. Deffinately seeing results from sticking to a program this way
That edit was just too crispy.
Aesthetics Hardstyle he was saying the edit was great...
Carson Albrecht huh?
Honestly
sometimes all I hear in my head is Greg Doucette screaming at me
A Zeeeeeeeeeeeeeero
PTSD never leaves
LuisEspinozaMusic You need to train HARDER!!
@@MrVeekz HARDER THAN LAST TIME!!!
Man of culture
Granted, I have weak wrists. But using wrist wraps during heavy presses is a total game changer for me. For those who haven't tried it, give it a shot.
Perfect worked great when I first got mine. I think the first month I went up like 30 lbs on my bench or something crazy.
Agree, I started using them a couple months ago. I don’t use them during my warm up sets though, while increasing warm up weight over time so that my wrists don’t go completely to shit
Perfect how often do you incorporate them into training ?
Sanjay islanders unlike belt or straps, wraps haven’t been shown to hinder any progress when used even for warm up sets so I don’t see any problem with incorporating them for all sets
Bwalya Maipose I like to know that I have the raw wrist stability to push the same weight just in case there’s a time where I won’t have the wraps handy. But yeah agreed, haven’t had any drop off of wrist stability since using them
Update6 months and I'm still loving this bench. ua-cam.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
No 45’s upstairs. Ugh dats weak sauce
I was gonna like this comment but then I realized it had 45 likes so i left it be
@@airsofttrooper08 damn
Architectural problems
It doesnt even make sense
Jeff seems like a differnt person when Pat is around...The bromance is palpable!
Mattia Derobertis yeah he acts like a fan lol
Lesson #1 - have t-rex arms
Trex arms and shit bench crew
gerryjtierney Patty looks like 6’ tho
Aww gerry is jealous.
@@loveisthemostpowerfulforce1397 jealous of being 5'2", no thanks
@@gerryjtierney I'm 5' 2" and I'm as happy as I've ever been in my life. I'm not bulky like Jeff, just "lean." I have a girlfriend who is 5' 5", it's not as bad as you think it is.
The edits on this video are insane, I can’t believe this content is free bro
Mario Duenas watch the ads and support !
I mean, these videos are, for a large part, advertisements for his training plans. Plus, he gets sponsored and ads on his videos
I didn't find this video that helpful besides the bar path advice. The rest 95% was generic non sense that everyone's is aware of.
Always amazing lifts with you fam, motivating me to always get better 🔥🙏 appreciate you !
Jeff the kind of person to give a technical presentation with a Crayola marker.
i feel that my biggest issue in moving heavy weights at benchpress is my mind.. i could move much more weight based on my strength in other exercises but i really cant turn my head off while benching.. unfortunately i have to workout during night so i cant ask someone being my spotter
Same, I have some weird bench anxiety. I DB press nearly as much as I bench.
Do more pauses reps
Feel the same with squat, but everything else is great
I am almost identical. Almost being since there isn't anyone else there to spot me I'm very slowly trying to improve form so I end up going lighter so that if its shit I don't hurt myself
What others said, just bench in a squat rack and set the pins/belts at your chest level or just below. If you can't get the rep, just push the weight forward onto the safety pins/belts. And if it's a possibility, you can get used to the heavier weight by using resistance bands to brace the bar as it's coming down so that there's less weight at the bottom where most people usually get stuck.
I love how he calls his girlfriend’s brother and his actual friend his “client.”
If you’re offering someone services, they are your client no matter who they are lol
p[atty lifts is the borther of stephanie buttermore? My mind is blown
@@Darthdeedee91 I doubt it. Patty lifts is Canadian and Stephanie Buttermore's from Florida.
@@cowhandzhou aren't they all Canadian that moves to Florida? I think for school and what not
Even though you're showing sponsor items in this video, I appreciate you explaining each one and applications and not just trying to sell it to us. Thank you!
Love it man. Recently hit 315 as a sophomore in college (regrettably) still want more and it only gets harder from there. Aiming high for 405 eventually. Increments
Did you get it bud?
@@christianrosa7437 not yet. I hit 325 later that year and almost hit 330. Likely would have gotten it but my body was tired.
@@bigdawg7718What are you at now?
@@ZKrow382 still at 325lbs. I do collegiate rowing as well (mostly intense cardio, but builds the legs and back) so I’m trying to do their lifts while getting my own power lifts in at the same time. Guess i became a hybrid lifter?
Did you hit 315 yet?
Loving it!
Loool deeprot watching gym vids now Yh
Me too! Deep rot!
Caaant believe you're here! Love you, deffo had some good time with your music🤙🏼
The editing on this montage was crazy. I’ve never seen anything like that before, and the shots made in the gym must’ve been crazy too, because not all of that could’ve been done in post. Rashaun did a really good job this time, and there must’ve been a lot of work done in shooting and editing to make that happen. He has a lot of talent and skill to do that.
Wow, props to Rashaun. That edit at the end of the video was insane!
This dude is so genuine and humble. Love it.
Greetings from Germany
"I am sponsored by RISE...the brand you pick doesn't have to be RISE" 😂😂😂
Its true though, you can use any brand of gear for similar results. He's not going to bullshit us and say that RISE are magical compared to other brands, but said they are great and affordable. In my personal opinion, I reckon their stuff looks stylish too.
@@HJDfWrawRWRwa same. That's how it should be
Do a posing vid pls
Technique Tuesday with posing technique
hi there lame af
Lameeeee bro
i like this idea
I’ve been searching for this
Yeah posting vid would be cool
11:26 when you find out Jeff really does juice 🧃 it all makes sense
I'm dead😂
Dude, I almost always get sick and see my progress tank. I have been trying to avoid this as much as possible lately (hard with kids) and am seeing much more consistent progress. I think getting enough sleep is super critical. Also for injuries just listening to my body more than I would have when I was 20 where I'd just push through whatever. Now I listen and say ok time to back off or work around it in a smarter way. Definitely has helped.
I must say, going into your warm up sets with the same mentality that you do with your top sets is huge. Also I’ve noticed personally if my goal for the day is a 3x3 or say a 3x1 I typically will perform my warm up in the same manner as my set/rep scheme but with lighter weights. So my body is locked in and accustomed to unracking, hit three, rerack.
Patty is goals
I think frequency could also be advantageous when looking to increase a specific lift. So many people put in so much effort into a single training day full of tons of volume instead of cutting it in half and training the movement more days a week to (hopefully) become better at it. Also lower volume higher frequency will accumulate higher total weekly volume on the muscle group with potentially better recovery depending on your rest and diet.
Totally I agree, my bench has seen the best gains after increasing to 3x weekly frequency
I've increased my benching from 1.5 to 3 times per week about 6 months or so ago, but to be honest I haven't seen much of an increased rate of strength increase.
Found your channel a few weeks ago...I’m in my east 40’s and been hitting the gym for a few months now but have made a lot of progress in the last few weeks following your tips and what not.
Thanks from a fellow Canuck in Alberta.
Why is it so satisfying to watch him draw out the block table.
"That's really good, man." *sucks on sippy box* 😂😂😂
He does do juice 😳
Jeff working out with perfect hair is the most impressive thing eva lol
meanwhile 4 sets in my hair is already a greasy mess lmao
@@SadDeadBread Same hahahahah
Hahha
Try Iron Society pomade. A little goes a long way, has great buildup, and a pliable/restylable hold.
Jeff: a lot of extra calories are not needed, body recomp ftw
Also Jeff: big surplus helped you make progress
😂😂
James ! Lol, well, both of those statements can be true if you do a little critical thinking 😝🤜🏼
Well I guess you can make steady slow progress by recomping and increase your calories when you stall and your body gets used to that number of cals but obviously if you pump up the calories man you'll lift heavier for sure but at the cost of the fat you'll put on. Is that right Jeff?
@@adjuadju12 you don't necessarily have to put on fat if you ingest more calories, depends entirely on the amount of calories burned, if you have a calorie surplus you'll put on weight. Calories are essentially the fuel for training, if you don't burn them all they'll be stored as fat.
@@zipper125snowputty exactly what I said thank you
Yo, thanx for mentioning Radu antoniu. His channel needs more attention and needs more subs. He really helped me Alot to better understand training
Ilias Ilias sometimes it takes a dumbass to teach another dumbass how to be a dumbass
@@fucuszullanti7877 and sometimes, There are naturel born dumbasses like you. Who don't need anyone to teach them how to be a dumbass. You should change your name into bogus mallanti. I bet you went to school with a special bus.
@@iliasilias144 he's a troll, that picture he has is a "troll" symbol. You see them everywhere now.
@@JGAbstract really? Oke, thanx for the warning. I didn't know that.
I really like Jeff. No over the top stuff, just pushes the basics crisply. Good job, Jeff. Lots of best wishes.
Coach tip number one , that always works: „up the dose!“ i never did any of that percentage shit and my best bench was 200 kilos, not even training for strenght exclusively. Eat well, take what is needed, have enough recovery and train simple & hard with low volume.
Yes our asian boi is back, i remember when you straight left his ass in canada lmao
East Lansdowne so true
Also train incline as often as u do flat, this shit feels amazing my one rep max is 275lb on incline I want 335 by next fall for a triple
Hey jeff, could you do a video on how to structure your warm up sets for your PRs (1RM, 2RM, 3RM, 4RM)??
i.e. how many sets before the actual PR set and what weights you should do for your warm ups
Everybody's different bro, mess around with it and find what's the the best approach shitted for you, personally, I do 5-6 sets with less than 6 reps on each set, you can do more reps on your first warm up set if ur want, and just increase the weight from there. Make sure to not rest less than 4-5 minutes, I personally love resting between 6-9 minutes
I swear people over complicate fitness and nutrition it’s so easy no one needs to pay for programs just watch Jeff’s videos and a lot of other reliable UA-camrs
God some
People
Just don’t like to have to think for themselves. . . But sometimes people would like to go to someone who has learned a lot over a decade + of training to make the most out of their time there
Dave Dizzle Thats true people do that a lot but I feel like it shouldn’t be that way these people are for a number of reasons paying for something they shouldn’t when all they have to do is a little research but I understand some reasons why they would pay for it
The Production of this was really good. I like how it blends a lot of different types of videos you make into one
my bench would collaps if i put 405 lbs on it lmao
In Summary you need to be Fully Equipped
The stats are as below
Wrist Support +30 Strength
Belt +50 Strength
Heeled Weight Lifting Shoe +50 Balance
Chalk +20 Balance
So this will add around 80 Strength and 70 Balance, equipping full set gives you the following additional buffs:
Strength +100
Balance +150
Confidence +50
Bench Lvl +5
Jeff we need a scientific based workout to grow a beard, your beard game looking strong
Jordan M that generally helps
minoxidil will do
Bring back this training style man i love it, it feels more natural and relatable
pro tipp: instead of chalk you can also just use some left over creatine... it also boosts grip strength by 50% since it absorbs through your skin!
Just hit 337 PR today and your channel is a huge why.
He's real humble i appreciate that
I am in week 6 of Jeff's whole body workout program (purchased from his website). It is effective and has generated great gains, I will be getting more of his programs as soon as I am finished with the full body. I am 64, natty and a hard gainer...bench is up 45 lbs, deadlift up 90, and squat up 70, it works for me it can help anyone.
Flaring on the press is something I've done naturally when I'm working with weight that's heavy for me, but always thought that was a break in my form and bad practice. Never heard that advice before to flare the elbows on the press. Excited to try it
Same I tend to flare my elbows when pressing back up and thought I was breaking form. Glad thats not the case much stronger that way
I wouldn't take any UA-camrs word as gospel just saying.
I thought I will be able to bench a lot since at age 16 my pr was 245 which I set at my highschool weightlifting class. I was the strongest dude in that weight class 😂 I beat them all at squat, bench but for deadlift I’m pretty bad at it. I can’t deadlift at all… first of all.. my form was terrible .. I can’t arch my back and for some reason I can’t grip the bar that weight 315+. But when I use the grip strap I was able to lift 400 pound. Prob my prime day. I weight 230-245 and 5’10 and I also was in the wrestling that time. The funny part is that I don’t even go to gym and lift before the weight class at school. It don’t even last that long.. it was only for 2 month but in 2 month I was able to lift that weight. So I really thought I will built different. But then come current now.. I lost about 45 pound since then. So I’m 195 pound now. And I can definitely see the decrease in my strength . I finally go back to gym at age 19 with my cousin and In 2 month I was able to bench 275 which is my new pr. I don’t really do deadlift and squat anymore tho cuz I find it that is that important. And the other reason is cuz felt weird whenever I deadlift or squat and there is risk of injury in those two compare to bench. But I might try to go back and try get the 500 before age 22. While natty of course
8:43 Ahh an inside joke, I'd love to be a part of one someday...
Jim and josh: 🥲
I'm at 162.5kg bench with push pull legs no coach. Finally gotta super gpod powerlifting coach! What i noticed is you can never have the perfect bench press technique without an experienced eye pair looking and giving you tips. Super excited to finally get more progress!
You found a client with exceptional genetics and work ethic that’s how
Asian pride
Exactly. Genetics are downplayed in bench, but they matter tremendously. There is a reason there are 160lb kids out there benching 315+ and its got little to do with technique.
Yeah go look up UPPowerlifter benching 405 at 150 lbs
It's a nice feeling to watch a coaching vid and realizing you're doing it right as a natural instinct
Wow 405 lbs is a lot, someday I would really like to achieve that!
for some people, i think it could be "never" depending on bodyweight
@@justamustachewithoutaguy9370 for a lot of people it’s never.
Glad I saw the chalk tip, I have been using a wider grip and find that my hands can sometimes slide throughout the set.
Jeff's waiting for that Dollar shave club video promo.
2:54 Jeff claps often only to prevent sound imbalances in his videos 😂
Jeff are you still taking clients because I would be interested in being coached by you!
Iconic 5 alive box intraset
Can’t even bench 405 in my dreams
You'll get there sir
@@abhishekdas7486 20 years of natural training. Didn't get close. Most naturals will really struggle to even hit 315lb.
@@defaultdefault812 You probably focused on bodybuilding or weight loss as opposed to strength/power training. 405 1RM is definitely attainable naturally in 20 years of training. Most people just do endless sets of 8-12 reps as opposed to strength focused sub 4 rep training. There are 150 pound skinny looking lifters benching 405.
@Μανος Δερμιτζακης Depends on your genetics, arm length, explosiveness. I am not a small guy, I have a 220kg deadlift and a 140kg bench at 91kg at 8% body fat. I am strong across all lifts but I am not well suited to benching. But what I can tell you is that by any strength standard, a 405 bench for a natural is out of the question for most people. Guys like Layne Norton, Jason Blaha, alpha destiny are very strong but have not hit a 405lb bench. All with a decade or more of training experience. Don't feel bad guys by seeing this video guys. Hit a legit 315 and you'll be stronger than 95% of lifters out there.
@@GreenLittleRobot They are genetic freaks. Vast majority of naturals won't hit 405 ever.
Using crayola markers for your videos is a top tier alpha move
Jeff: I'm sponsored by rise
Jeff 2 seconds later: check out my Adidas's
Your editor is a legend.
Who would win Jeff’s client or Jesse from athlean x?
Wth how strong has jesse got
Not too fair of a comparison due to Jesse's physical handicaps. Jesse does, however, have the muscle markers, so it may be a fair fight.
ליעד גולן Pat
@@myrongaines6022 what handicap does he have?
sergio lamonica i cant remember what exactly but it makes it so he cant train hard
Best bench bar path explanation I ever heard. I like how he explained to flair in the way up.
Currently trying to go above 165 lbs, sticking to Alpha Destiny’s novice program and doing the flat bench press. My goal by the beginning of the summer is 225 lbs. It’s not much but I’m tired of being stuck at 165.
How's your progress?
@@TheDarkHour684 he died
@@AliHamza-sv4ni 🤣
this was so much fun to watch, keep it up Jeff!
Such entertaining, well edited, super useful and interesting videos! Keep up the incredible work Jeff! You always motivate me to challenge myself at the gym and get me pumped to go!
I read your comment in a high pitched voice.
These guys are on the juice 🧃
these youtubers are insanely strong lol...you could feed me tren, deca, test, and 8000 calories everyday and there’s still absolutely 0 chance of me bench pressing 4 plates
you prob never tried any steroids then bruh
Aero lol
Just lift for 2 hours for the next 10 years. Then you can be at jeff nippard level
You can do it. You have been brainwashed by "genetic" gatekeepers like Greg Doucette into believing that if your"genetics are bad then you won't amount to anything". That manlet has set up mental barriers on millions of young kids. You can get insanely strong and big if you train hard and eat big. You're not gaining strength because you probably fell for the "maingaining" trap. Just eat and lift like a god damn motherfucking beast, strength and size will follow.
I like how all of your workouts are organized and fully researched. I just go in the gym and do what I like and leave, no science, no nothing
Not planning is a sure way to Not get results! #NoPlanNoGains
Seems like a very Russ inspired video by the editing and music throughout, love it 🤙🤙
Definitely get better today vibes...
This is the first video of Jeff's I've seen. So entertaining, to the point, and informational. Awesome!
It's pretty similar to the 5/3/1 "philosophy" using AMRAPS as peaking and auto regulation mechanisms.
I really like your advice about "tucking" the elbows. Unlike most other channels that seem to indicate you should never flare at all, you make more sense with staying tucked near the bottom, then slowly flaring slightly on the way up. The reason being, I've noticed, if you tuck your elbows too tight the entire ROM, tension tends to be mostly on your triceps and front delts. If I keep my elbows tucked after a certain point in the movement I notice a loss of tension on the pecs. Obviously, tucking is necessary to avoid pec tears and rotator cuff injury, but too much tucking is counterproductive as well.
That edit at the end tho🥵🥵🥵
Damn! My bench increased so much! Five alive really did the trick! Tip 2a is the key guys!!
I miss technique Tuesday like my ex
Stop obsessing over useless things like falling in love or having sex, you're better off without them
Who hurt you... who hurt you
@Linh Nguyen S I M P
Honest ? Here do you all take enhancements? Cuz I don’t and I’ve tried all kinds of methods and warm ups and programs but I am stuck at 225 for 10 reps on a good day . My buddy takes anaval and test and all of sudden he benching 315 for reps just an honest question
Most important tip for making your bench explode: Hating your life
Civil Engineering senior here and I can verify the wrist wrap tip. I was very surprised to hear him talk about Moments in benching tips 😂 thanks for the help man
I've been making massive bench gains for the last 3 months and am good for these tips. I'm more interested in what Pat's programming is in terms of how many reps and sets at what RPE, how many times per week he benches, when does he do auxiliary work like cable fliers, dumbbell bench etc, and how often to incorporate decline and incline bench. These are things I'm experimenting with now and I'm curious what he does.
Same question on my mind too... How his programming looked like and also how long did it take for him, what was his starting bodyweight and current bodyweight, what's his height.. training age etc... Those things would give a more clearer picture.
@Dvnny seeing as how I'm making excellent progress that I'm very happy with on my bench, and also how others who are even more powerful lifters and progressed bodybuilders do offer this information for free right here on UA-cam, no. I don't think I will. I was merely putting it out there what I felt this video was lacking based on the title, in case he wanted to cover. Because I like Jeff and Pat and appreciate their perspective.
Jesus I have never seen anyone even come close to 405 bench. 515 DL and 415 on squat sure but bench? Beast!
Alpha Destiny recently hit the 405!
Well you need to look up Larry Wheels
Repping that Five Alive my man 🧃😂
This helped me out, I noticed I tend to flare my elbows a bit in the way up when I start to struggle and was worried. Seems like I’m naturally just doing what my body can to move the weight, I’m glad to know it’s actually a safe way to bench maximally
Dude if you could act, you would make the PERFECT Wolverine 🔥
SouthEast Dusty 😂😂😂 FR! But he’s such a friendly guy that’s why I say he needs to be able to act hahaha
I love your coaching videos! So relatable. May you be blessed with huge max rep!
Maybe there was just too much volume (reason for the ilness) . Woul also interesting To see Block with 1rm test. That would propably need much less volume
Yeah, I fell for this as well a month ago... Completely blasted my immune system, didn't even feel like much volume -.-
Jeff, I haven't not watched this video, but I'm currently following your bench tips in one of your previous videos by doing it twice a week : 1) 1x2 ; 2x8 2) pause bench 3x5 and it works pretty well. Thanks
Coach me Jeff ❤️❤️💪🏼
Warming up with 325... I feel so weak lol. And motivated.