Remember, it's not just about how many sets you do, but HOW you perform those sets that matters. Find out why the way you are performing your sets and reps could be KILLING your gains - ua-cam.com/video/vKDYfRtfqng/v-deo.html
@@jamieskinner4309 The one time payment pertains to whichever individual program you are looking at. It is not "buy one - get all". That said, you do keep online access to that program forever and do not lose access to it as you would with a typical month to month membership site. Looking forward to seeing you on TEAM ATHLEAN and to hearing about your success!
Thanks for getting back to me. There so many programs, and can’t decide what one to go for I’m trying to build muscle especially abs and chest but also stay lean. Any chance you could recommend one for me to use
@@athleanx I’ll be training 5-6 days. My level is pretty low I think I’ve been going to the gym for 6 weeks now so I’ve kind of got over the constant soreness and have gained a bit of strength hard to say if I’ve actually gained a muscle but I’m following a diet plant that was given to me as I’m also,trying to burn some fat. 2300 calories 170grams of protein 270 carbs and 60 grams fat. I’m 34 now but I trained a lot of mma in my youth but never weights. I’m definitely going to follow one of your programs
Goal: between 8 and 32 sets. Higher or lower is based on the following: 1:22 - Are you natural or are you enhanced? (Enhanced = more sets) 2:23 - What is your experience level? (Advanced = higher intensity, lower sets) 3:24 - Are you training for hypertrophy or strength? (Strength probably requires lower sets) 4:21 - How hard are you training? (Higher effort = lower sets) 6:15 - How old are you & do you have any joint-related issues? (Older/more joint-related issues = lower sets) 7:40 - Are you recovered from your training? (Better recovery = more sets) 8:27 - What exercises are you performing and how are you performing them? (Compound lifts = lower sets) Jeff, how is this information free 🤯
@@a.c.slater573 The main issue for the video was it covered so much, and was very highly condensed to keep it short. The content did re-enforce I don't need to go to the gym every day of the week for 10 hours straight to get gains. We merely need to space out up to 32 sets throughout the week. Each set needs to be a sufficient weight that after lifting 5 to 8 times in a row, the weight becomes quite difficult to lift again - We lift until almost failure (but not quite failure, to allow for easy recovery). IMPORTANTLY, as little as 8 sets a week will see gains for a beginner, but as you progress, you will need to add more weight, sets, etc... as your muscles become too accustomed to what you are giving it. Do this for each muscle group you want to increase in size. I dare say, fairly quickly you will know what is best for you, and you will adapt.
@@AdanRayner if you have to kip and kick and do all sorts of dumb tricks to manage that last pull up, did you really manage? For example. Failure of form is failure, If you think it that way.
The Book of Truth When things were at their very worst: 2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy. Scientists will say it was a global illusion. Beaware - Jesus will never walk in flesh again. After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way. Don`t trust „pope“ Francis = the False Prophet - will seem to rise from the dead - will unite all Christian Churches and all Religions as one. One World Religion = the seat of the Antichrist. Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent. "The time for the schism in the Church is almost here and you must get prepared now" "Arab uprising will spark global unrest - Italy will trigger fall out"
One thing I found was that even tho I moved past beginner level, I never did them the way they’re supposed to be done. So even tho I moved to heavier weights and made progress that way I never truly moved passed beginner because I never did them the right way. I jus fails beginner until I moved passed it. a lot of the smaller muscle groups didn’t get worked because I was doing beginner workouts with pro-workouts mindset. I got a lot of minor injuries because of it. Poor stabilizers, poor rhomboid development, poor form. If I could go back in time I would spend every waking second doing strict light weights and only after the most exertion on small simple workouts, then move to heavier lifts. Knowledge really is power. Physically too.
I always go back to beginner when applying something new, or getting it right after a correction. Once I'm sure I've got it down, I can always go back up to find my real level, but he emphasises accuracy over volume, so that's what I've been focusing on, and I've put on 15 lbs in 3 months. (I used to be a hard-gainer at 165lbs.) Now if only I could apply the dietary instructions....
@@irishtrash5 hahaha yeah, I get that. Diet is really the thing to master; especially since I don’t want to be one of those lazy “eat rice, chicken, and Brussel sprouts” people.
I'd never heard of bro splits. As a truck driver, I often have to resort to them. I can see that I've been doing too many sets for my age category. But I've learned late in life that my muscles grow better size-wise from extra sets than from extra weight. I'm a classic hard-gainer but I don't know if that's the reason.
@@IPulse1337 the strain it can put on your joints because there is no support. Plus since you can’t use heavier weight like on a machine or a floor fly, it’s hard to get those same gains while mitigating stress on the shoulder
@@Unhingedanduninformed so the point about the lack of support is fine, but I don’t think the lower weight is an issue. Of course you won’t be using the same amount of weight for pec flys as you do for benching, but you also get a much stronger contraction in your chest (in my experience at least) because you’re bringing the weights across your body. Also, I don’t really see why you’d be able to lift more on a floor fly compared to the bench fly - if you can, it’s probably due to the smaller range of motion on floor flys I personally prefer the machine pec fly because I can sit up straight rather than lying down, and it just feels a bit more stable than the cable fly’s.
The advice I give myself is 'listen to your body'. I work 6 days a week so for example on biceps/dumbbells there's days I do my working sets with 50's and other days that I can't/won't push it past 35, all depends how hard the day was and what fresh hell I have waiting for me the next. My point, don't let your ego come into play, it's not always about lifting more, those days are behind me. Let your body dictate what you can and should do while keeping good form but regardless of the weight, go to failure after warmup, cheers.
@@thebekgo1624 I am also beginning to see results in the chest and arms! For me, I also must emphasize sufficient protein intake (anywhere from 0.7 to 1 g of protein/day per pound [not kilo] of body weight).
I’m assuming the accessory muscle groups require less work load. Deltoids are already being activated when working chest, therefore less direct workload would be required. Same with arms, I wouldn’t think you would need 15 sets of biceps/ triceps per week as they are already being challenged when working back and chest. In total, I interpret it as this being close to ideal sets per week: Chest - 15 sets Back - 15 sets Legs - 15 sets Shoulders - 12 sets Biceps - 8 sets Triceps - 8 sets Something about like that?
Interesting. Since I’ve started working out 4 years ago, all I do is 12 sets to failure per week per muscle group. Heavy enough to not exceed 12 reps. Exclusively compound exercises. Never bothered to train biceps/triceps individually. In summary, my arms are just as developed and defined as the next guy curling up or pulling a rope like a maniac. In/out in 18 min. x4 per week. That’s it.
This content was interesting as it goes toward answering a question I’ve always had. What is the ideal amount of work load. Your plan, adds another level. What is the ideal amount of time invested into strength training? Does time even matter to a substantial degree? If you get those 12 to 15 sets to failure per week, it may not matter all that much, how quickly you do it. Your exhausting the major muscle groups by going to failure and forcing adaptation and that’s what is needed.
He said so many words I convinced myself I understood, when I absolutely did not. Still, even when I only understand 25% of what Jeff says I learn something useful.
All depends on the quality of the sets, the intensity of the sets, the mind/muscle connection, the form, the diet, nutrition, and recovery of the individuals, what kind of training they’re doing, are they going to failure, 3 reps from failure, 10 reps from failure, do they know what they’re doing, are they taking peds, etc… So many variables.
Jeff, what should a full warmup routine look like, start to end? You’ve talked about loaded mobility exercises like Urlachers and the Plate Thoracic OHP, dynamic stretching, activation exercises, core temperature warmup, and regular warmup sets. How do we tie these all together and get warmed up in the least amount of time possible? Would love to see a video on this. Thanks man!
Jeff, love your channel. I know I'm not your central demographic, but I wish you'd talk a little about weight training for old people. It's interesting to know about people over 40, but I'm going to be 80 in April. I'm wondering what my body is even capable of and what I should do differently because of my advanced age. Thanks. John
I do kind of a bro split? Arms, chest, back and shoulders each have a day but some "bleed" into each other. Legs on each of these days, and a trifecta type approach to them. Over 40 and I have a warm-up/ab routine that I count as one set, which totals 3 sets all counted. Work out from home as well. I do it for health, strength and mobility and adjust my workouts accordingly. I love this hobby!!
I can imagine Jesse suggesting during filming "Jeff this angle is better, move that way" etc and Jeff replying "but the content is what's important"...
Apararently there are some new researches regarding rest times. "2-3 minutes minimum rest time recommended for more growth". I'd really like your take on this Jeff.
Enjoy the channel, Jeff. Would love to hear your thoughts on compound and supersets and your recommendations on how to implement them into your workout. I do all sets in either a compound or superset and never do a single excercise, then rest.
Honestly, he'll be decent, but I don't think he'd be THAT good considering he isn't a calisthenics athlete. Dedicated calisthenics athletes would be optimal for something like that as opposed to weight-lifting athletes like Jeff.
21yo here, because of your great content Jeff, I am able to deadlift 200kg and bench 80kg in 3 months at 80kg bw and I had never been to gym before. Thanks a lot sir!
what's need to do 200kg deadlifting??? can't you work out without gym??? why so dependant on gym??? lol Who knows WJAT will happen to you without 2007kg deadlifting lol you can get enough with 50kg and here this idiot doing 200kg deadlifting with god knows in what form and after 2 yrs getting hernia and disc injury and then blaming trainers 😂😂😂😂😂😂
Hello Jeff, we all know that you are an outstanding physical therapist who can solve many problems. I had a heart problem during the physical examination. The doctor said that I have moderate regurgitation of the mitral and tricuspid valves. I can’t go to the gym to train anymore, so I want to ask if there is any way to gain muscle without hurting my heart.
This has helped, I'm on trt myself here in the UK I never thought of it as a advantage but yes my strength doubled as compared to when I was training natural. So I need to push more. Thanks Jeff keep up the good work. 💪
You hit on all the big points here. I think the workout split you’re using is definitely one of the biggest factors, because if you’re training chest twice a week, you won’t be able to get in as many good quality sets as if you’re training chest 3 times a week (assuming you’re training hard enough anyway) total sets is a good thing to focus on, but you also want to avoid junk sets where the technique is bad because those can kill your gains more than help sometimes. Great video as always.
When I first came to this I thought Jeff was a moron and just wanted to say the complete opposite of what everybody said. Now I see how much he knows and I gained a lot thanks to him. In the end I was the moron
This is great because it's reminding me that just because I could handle lots of volume in my 20s, after years of being inconsistent since then I shouldn't jump back to high volume as I'm just back to being consistent. Be patient, have a shorter workout at first, let the volume come later.
I love Jeff’s videos, whenever I want workout advice I have like 2 or 3 UA-camrs I go to and about 95% of the time I go straight to Jeff. He gives great advice and in depth explanation as to how what he’s saying is correct and how to do it. But one thing I have to say.. I feel like the more I watch his videos, the more he blinks 🤣
Thanks for your awesome tips Geoff!I do 5 sets of 4 exercises on chest including bench press to kick it off but low reps high weight. Routine is chest and back day one, legs and abs day two with cv (20 minutes on the spinning bike hard,,),and shoulders and arms day 3 followed by a rest day before restarting..4 exercises with 4 sets minimum except for arms which is 3 exercises for biceps and triceps. Natural with no supplements. I am strong but diet needs to improve to grow.
While I initially started with Athlean X programs, I've moved away over the years into creating my own workouts with exercises that I feel the best contractions with. Starting with Jeff's programs was a great starting point and I still come back to his more than helpful UA-cam videos everytime he posts!
Well I can truly say that I'm learning from you and proud of what you put out there for the bodybuilding world in a healthy way. Keep up the great work & keep these videos coming.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/how-many-sets-chest If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I started doing a workout five times a week after work I do 50 squats different variation 10 at a time same with push-ups or dumbbell presses and then different variations of ab workouts same amount of reps.. good results so far
I have a question! Well i started going again into gym after several years and i came up with this working schedule(upper-lower scheme full body): -pullups X3 -dips(for chest) X3 -bench X3 -incline benchX3 -incline ffliesX3 -barbell rows X3 -military pressX3 -lateral extensions(shoulders) X3 -bench barbell curls X3 -chin ups (modifified for biceps)X3 -bench dipsX4 This is my program for upper part every second day. I dont feel exhausted but it is a lot a time in gym For lower body: -squats X4 -deadlift X4 - spartans( idont know how it is called in english. That exercise when you step down with one leg with weights on yourself X4 - and something for calves X4 + it is cardio day, runing around 4km after that. This is for second day. I have a day of with this lower part once in a week So my training schedule is something like Mon -up, tue- low, wed- up,thur- low, fri-up, sat-off, sun- up
Bro for me, only I match up the opposing days... Day 1 - chest and back, cardio (20 minute run) Day 2 - bi and tri, cardio (10 minutes bike sprints) Day 3 - legs and shoulders, cardio (20 minute run) Four exercises each, 3 sets each exercise. Repeat. Comes out to 24 sets a week on everything if I go to the gym on Saturday and get that last leg/shoulder day in. Been making steady progress. Started this routine in December. I can also still run a 6 minute mile at the age of 42 *after* my workout.
Man Jeff is so clever and experinced in his explanations I understood a lot of it and my really inflamed shoulder and cuff got me out of working out. Now I wish I understood form the way he does.
Thank you for being so selfless and sharing such commodifiable information and contributing towards the health of populations! Shoutout from South Africa!
Hey man I was just like you around 6 months ago, and now I can't believe how amazing my body looks and feels. It's been half a year but feels like last month. Just keep consistent with a goal-oriented routine with progressive overload! You got this!!
All you need to make sure, no matter how boring or hard it becomes you do it continuously. Dont say will go to gym next monday and stuff, make it 30days challenge then 60 days, the key is regularity
@@TheRoronoa_Zoro for sure man thats the goal, whenever i feel unmotivated and ready to quit i got back to jeffs vids and remind myself i wanna one day be as healthy and in good physique like jeff is
@@re_i_gn keep it up man, hope you keep on finding success in your life brother, your motivating me right now and i appreciate that a lot man, god bless
What I found is that when it comes to working out I only need to workout for 20 to 40 minutes max. I do about 5 to 6 exercises with maybe 2 sets. And abs ofcourse. I simply increased my intensity and therefor can only workout for maybe 30 minutes. I feel way better this way!
Jeff, great content! I would add, the following question to this video: how many sets does it take to create a good mind to muscle connection? I have learned through your training that in my case, the most difficult part of strength and muscle gains is the establishment of the mind to muscle connection,... the rest is "just" time of practice and effort...
I normally do warmup sets to key in on muscle and mind connection. Some days you might not be as strong mentally so you may need a warmup. Also all workouts aren’t created equal for everyone. I don’t have great connection with my biceps so I opt for seated bicep workouts over standing because it helps me focus.
I'm straight and I have to tell you, that I love you. period. Its amazing how you talk about your wife and still stay mainly on topic and enthusiastic and descriptive and its amazing. You're great.
Just want to say Thanks Jeff. I wanted to share my workout I have started in the last three months or so. I used to do the push, pull, legs and such. After speaking to a friend he suggested changing up my exercises and seeing what gains I might see. I do chest and back on say Wednesday, then legs and traps Thursday, and arms on say Friday or Saturday depending on recovery from chest and back days. What is your take or suggestions. BTW I will be turning 45 next month so not as spry as I used to be. I have found that I do not have as many joint issues as before I got back into a steady work out. I have been taking natural T supplements as well as micronized creative @ 5gm daily. Thank you EC
How many different Variations of the Double Cables? Station. For those with shoulder injuries. To flys and reverse flys. From 3 different views. Top middle and lower cables. To pull. Lat pulls from other cable. As in. Left straight hand . pulls the right side cable over the window to squeeze the left lats. And or as you reach you push out the lats to warm and burn it before.. You pull. Cable work and those arms. Crazyy work!! Does it help shoulders? Or injury? Or just chest flys x3 views?
Jeff, good video but I have a couple of additional questions. How do drop sets count toward your weekly set volume? Does doing a one drop set count as 2 sets or still just 1 set toward your weekly volume? Also, doing 12 sets per week for a body part like triceps and biceps is a lot different than saying 12 sets per week for back or legs. Because of the different muscles involved for bigger body parts, do you split them into parts and hit each part for say 12 sets per week? In other words would you do 12 sets per week for lats, 12 sets per week for traps and 12 sets per week for rhomboids? And with legs you do 12 sets per week for quads, 12 sets per week for hamstrings and 12 sets per week for glutes? I appreciate all the work you do and these helpful videos.
You're over-complicating things. Muscles don't read numbers. They don't count sets. They don't have any concept of weight. They know intensity and total muscle fiber recruitment. Find a split that works for you. Go when when you're recovered. And don't leave until you're done. You'll know when you're done. The gainz will come. There is no magic number.
This is just me... but if you hit failure, then drop your weight and hit it agian within ten seconds, and then drop weight and do the same thing agian... I would count it as 3 sets. (Each true failure would be set I would think)For me drop sets are most effective if I do them on set 3 or 4 and not for every set... only my final set. Have good workout.
I got a variation of the bro split that I enjoy the most. I simply do chest back shoulders legs and then arms are done as extra on most of these days depends on soreness. This enables me to essentially train every single day as I am hitting every muscle group once every 5 days which is enough time to recover. I normally throw in some steady pace cardio at end of each session i.e. stairmaster for 10-15 mins and thats me done. Ive tried PPL, body splits and this for me personally works the best. I also have a shoulder tendon injury from benching heavy a few years ago so im rebuilding my strength specifically in my chest.
Without prior knowledge of this video I’d already been doing this. It seemed natural and logic, after watching this video it makes me happy knowing I’ve been doing things right and explains my progressive grown. Thanks man.
Another thing with trt is even if you’re at a legitimate replacement dose you’re levels are always elevated so you still have an advantage. You don’t have fluctuations like a natural lifter.
Don't suppose you could do a video on workouts just specifically for boosting TESTOSTERONE..IE workouts...reps..sets etc etc Thank you so much love all your videos! Peace ❤
I believe the science says that big compound movements like squats and deadlifts create the highest increase in free testosterone, but that the increase only lasts for like an hour and is insignificant in terms of any real benefits coming from it I read this years ago so my apologies if I remembered wrong or the science has changed
Every individual is different in so many ways when it comes to weight lifting. Body type, metabolism, and etc. Every individual has to find what is best for them. What will make them grow. Make them stronger. Do you have allergies or what ever that makes you heal slower. As you lift; in time you will experiment and find what is best for you. Through mistakes. No books. No one's advice But one thing that does work for everyone is always warm up no matter how old you are and always be safe
I'm following Eric Helm's Strength Pyramid practical 10-20 sets. 3 Months in, I'm still at around 12-16 for most muscle groups which seems to be working as I'm getting stronger, but I haven't had enough time to know for certain if it's enough for certain muscle groups.
Recovery- doing even 6-7 hard sets each for chest and shoulders, I find that, now nearing 59 years old, I feel stronger with 5 full days off between those workouts than compared to only 4 days off...(My basic indicator is that if I'm not picking up a rep on at least one, and preferably two of the working sets,.... then something is wrong.) Twenty years ago, four days off was always plenty!
Question, what is the best way to grow some of the smaller muscles, like forearms and calves? I think traditional philosophy is higher reps/volume, but I have also heard treat them like regular muscles and do a similar hypertrophy training.
forearms example 8-15 reps wrist curls 10-20 reverse wrist curls just an example calves heavy 8-12 leg press with balls of feet seated toe raise 15-30 light to moderate weight you can reverse these next leg day lighter on leg press heavier on seated when you need a change you can reduce time between sets to say 10 seconds to 20 seconds or even immediately drop weight from heaviest to lightest set if you are at the intermediate to more advanced level for a brief change of pace for say 4 weeks before going back to heavier weights and usual rest between sets. volume dependent on level of training and recovery ability but forearms for me recover faster than an all out calve blast. me -usually 6-9 sets of forearms calves low of 5 to 10 total sets per session So I suppose both in one session as shown above or do both calve exercises or forearms lighter for say 4 weeks the switch heavier for 4 weeks or 6or 8 weeks or so . You could go heavy one week and lighter the next. Lots of options. Record workouts -track progress and add intensity when you can by adding weight and or reps as long as you are able. Sometimes you need a back off week cut volume and or weight down enough to ensure you are ready to progress for next training cycle of increased intensity. Hope it helps
Not very related to weight lifting, but considering Jeff's expertice, I would love to see a video on cycling, particularly on things like properly positioning the cleats, sympthoms of a bad fit, that sort of stuff, I've come to realize that biking as awesome as it is, can slowly build a ton of issues.
@@ironmantooltime I know, but he's an expert on biomechanics and people can identify issues, honestly on youtube I can't think of someone else that can give proper advise on the subject.
I do 4 sets of Bar Flat Bench Press, 3 sets of DB Incline Bench Press and 2 sets on the Peck Deck. I do them twice a week in a PPL split and I've felt the most gains I've ever felt on the chest.
No one is created the same. Get in the gym try some ish and see what works for you. It took me years to find what works for me and during that time I still gained muscle and strength and didn't eat completely clean. The mind is the power the body needs before the nutrition. If you focus your mind and walk around like you're the person you want to be, you will eventually become that person. Train, eat healthy, sleep repeat. Jeff Cavalier is next level. Best vids out here period.
Long time watcher, first time commenting... Thanks Jeff. As a 40+ year old still trying to be fit and 'fight' (in the ring/cage) with no budget to support my training, you are a great help. Thank you for your time and knowledge, it is much appreciated and i am forever in your debt. Peace and Love from Aotearoa/New Zealand. Q.
@@JoseGonzalez-gg6rs naw, boxing is not for me. Ive trained with kicks all my life and in the boxing fights ive had, i hated not being able to kick lol No problems though, i train smart and look after my body first :) hence why im still going at me age. Peace and love.
Please make a video on pinched nerves, that'd be nice. I keep getting a pinched nerve in my shoulder from time to time, I have it now and it doesn't seem to go away,it makes my neck stiff and pain radiates down the arm.
@@lhupog1 I've had shoulder issues for a long time, I do have shoulder impingement/tendinits and a semi torn tendon on my right side probably on my left too,, it's seems like it's all f'd up.. it never seems to get better, I'm 24 and have wear and tear issues similar to some of my 50 year old coworkers who've used their shoulder a lot. But a pinched nerve feels different, like the pain is different. so I was thinking maybe there's a specific exercise to do for pinched nerves vs general shoulder impingement/tendinitis, like I've heard some say you can't train at all when you have a pinched nerve but.. I do want to train. Have you lost gains due to your shoulder problem? I've lost about 26 pounds of mostly muscle and it's kinda frustrating, looking for others in my situation who've improved/regained muscle. It seems weird, like.. you have all these youtubers recovering from injuries in no time, and here I am not being able to improve, maybe the wear and tear can't be fixed though.. but. You know what, idk.. I'm ranting, so you had shoulder impingement and it's completely gone now, you now what.. I'll head back to his shoulder impingement video and see what he has to say, maybe it can help me with my pinched nerve, even though it didn't help me for the other stuff, but it could just be able to better the nerve though.
Whenever I have pains, I just go back to what specific workout caused it and then fixed/replaced it for good. Had sharp elbow tendon pain, changed standing tricep extensions to skull crushers. Had pec tendon pain, never went past parallel on the bench press again. I urge you to really look at the exercises that started and worsens that pain, then fix your form on those or look for an alternative that works best for you.
@@denfyren5906 you can try reverse/neutral grip bench press instead of regular. And be wary about which exercises you choose to do that involve shoulders. I have a same problem, and I hope you fix it
One thing I struggle with is how much rest to take. I find if my rest break between sets is short, my next set is drastically weaker than if I rest 1-2 minutes. So I’m not sure if it’s more beneficial to have a shorter rest followed by a weaker set or longer rest with an improved set. Can’t seem to get a decent answer to thsi
I struggle with knowing the same thing but I dont really time myself. I just do it by feeling. Like if I feel like I could do another set and if I can't then I just try my hardest. Sometimes I get distracted by my phone for a few minutes lol
My experience is more rest is better. The regime for me is 6 x 7-10 reps with 4-5 minutes rest for compound movements. And 6 x 10-12 reps for isolation movements. Bro split is best too. Every other day off. Routine repeats every 9 days. This optimizes growth and strength while minimizing injury.
I very much prefer back squats over front squats. Unfortunately, a couple of surgeries to correct shoulder instability have left me with limited range of motion that rules out back squats. So I do front squats (and some other forms of squats to get some variety). All of the problems with front squats noted in this video are legit and make the exercise an absolute grind (in a bad way).
At 39 years old, full body working has been working wonderfully for me over the last 4-5 years. I do it 5 days a week. Made great gains. All natural without eating meat or dairy. But of course I use creatine and I just added a tablespoon of baking soda to my diet
@@Zure467 I really don’t follow fads or challenges. I just lift for my health as strength. I like to keep it simple. But when I lift, I do use be plate for overhead presses, I bench more than 2 plates, I squat 3 for reps and deadlift 3 plates. Maybe one day I’ll get to 4 plates, but it’s not a goal. My spine is more important
One of the best videos you've done and should be emphasized more often. I'm 74 years old and have been swimming 1000yds in the pool 4-5x per week. Now my goals are to improve my swimming and have started less swimming and more HIIT in the weight room. Thanks, Jeff.
Remember, it's not just about how many sets you do, but HOW you perform those sets that matters. Find out why the way you are performing your sets and reps could be KILLING your gains - ua-cam.com/video/vKDYfRtfqng/v-deo.html
I keep looking at your programs is the one off payment unlimited access to all you programs or is it just a choice of one?
@@jamieskinner4309 The one time payment pertains to whichever individual program you are looking at. It is not "buy one - get all". That said, you do keep online access to that program forever and do not lose access to it as you would with a typical month to month membership site. Looking forward to seeing you on TEAM ATHLEAN and to hearing about your success!
Thanks for getting back to me. There so many programs, and can’t decide what one to go for I’m trying to build muscle especially abs and chest but also stay lean. Any chance you could recommend one for me to use
@@jamieskinner4309 Which level of ability are you and how many days a week do you have available to train?
@@athleanx I’ll be training 5-6 days. My level is pretty low I think I’ve been going to the gym for 6 weeks now so I’ve kind of got over the constant soreness and have gained a bit of strength hard to say if I’ve actually gained a muscle but I’m following a diet plant that was given to me as I’m also,trying to burn some fat. 2300 calories 170grams of protein 270 carbs and 60 grams fat. I’m 34 now but I trained a lot of mma in my youth but never weights. I’m definitely going to follow one of your programs
I swear, when Jeff said his wife was a barber, I heard "barbell" instead and didn't think to question it. XD
Barber by day,Barbell by night if you know what I mean 😏
hhhahaha
I heard it also and remembered he was married lol
Barber gang!
LOooOoOOoOOoL
Goal: between 8 and 32 sets. Higher or lower is based on the following:
1:22 - Are you natural or are you enhanced? (Enhanced = more sets)
2:23 - What is your experience level? (Advanced = higher intensity, lower sets)
3:24 - Are you training for hypertrophy or strength? (Strength probably requires lower sets)
4:21 - How hard are you training? (Higher effort = lower sets)
6:15 - How old are you & do you have any joint-related issues? (Older/more joint-related issues = lower sets)
7:40 - Are you recovered from your training? (Better recovery = more sets)
8:27 - What exercises are you performing and how are you performing them? (Compound lifts = lower sets)
Jeff, how is this information free 🤯
Thanks for that break down. Sometimes it's hard to get everything he is saying.
@@bbhoustontx Even after the breakdown it's still not clear
@@a.c.slater573 The main issue for the video was it covered so much, and was very highly condensed to keep it short.
The content did re-enforce I don't need to go to the gym every day of the week for 10 hours straight to get gains. We merely need to space out up to 32 sets throughout the week. Each set needs to be a sufficient weight that after lifting 5 to 8 times in a row, the weight becomes quite difficult to lift again - We lift until almost failure (but not quite failure, to allow for easy recovery). IMPORTANTLY, as little as 8 sets a week will see gains for a beginner, but as you progress, you will need to add more weight, sets, etc... as your muscles become too accustomed to what you are giving it. Do this for each muscle group you want to increase in size.
I dare say, fairly quickly you will know what is best for you, and you will adapt.
To failure... in form.... best clarification I have heard from a trainer ever.
Exactly
Vince Geronda- about 60 years ago - same words...
even old Indian trainers recommends!!!!
I've always considered failing as in you can't physically do 1 more rep no matter what?
@@AdanRayner if you have to kip and kick and do all sorts of dumb tricks to manage that last pull up, did you really manage? For example. Failure of form is failure, If you think it that way.
Jeff is the best for a reason. He actually knows stuff, without needing to act like a clown or do crazy editing to keep our attention on. GOAT.
hes good at a lot of things to maintain balance
I agree with you. Completely focused on teaching. It's funny as useful when he draws his body to make it more comprehensible. Thank you Jeff!
Rumor has it Jeff makes sure all staircases in his house have an even number of steps lest he develop a muscle imbalance
🤦♂️🤣 He probably alternates which foot he steps with first every trip up/down the stairs. Video coming soon?
He just box jumps each one lol
@@NvincibleIronMan envious haters eveywhere
That's actually pretty smart
@@andrewatarantino How are they a hater?
"Go hard and get out quickly."
Relatable😂
was looking for this one
The Book of Truth
When things were at their very worst:
2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy.
Scientists will say it was a global illusion.
Beaware - Jesus will never walk in flesh again.
After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way.
Don`t trust „pope“ Francis = the False Prophet
- will seem to rise from the dead
- will unite all Christian Churches and all Religions as one.
One World Religion = the seat of the Antichrist.
Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent.
"The time for the schism in the Church is almost here and you must get prepared now"
"Arab uprising will spark global unrest - Italy will trigger fall out"
@@michagabo8819 You are in the wrong channel... avoid any others post, thanks...
"It's not a marathon. I came right on time!"
-Dave Chappelle
@@michagabo8819 unless this has something to do getting the gains the shit you are spewing is unwanted so please kindly bugger off.
Me: *pays gym membership*
Jeff: Well, you're doing it wrong
Paying for gym membership is killing your gains, avoid mistakes!
going to the gym is killing your gains
Writing this comment is killing your gains
if your first day in the gym is absolute crap you may have problems with consistency
Your posture while pulling out your credit card was completely wrong and is KILLING YOUR GAINS
Always appreciate the information here helps me to be a better trainer. 🙏🏽 I find myself teaching a lot of what I've gained here. Thanks Jeff. 😊
I've been watching this man for 5 years now and his content is still top tier in the fitness industry
I prefer Jeff Nippard.
@@adamsmith4195 who said you had to pick? Also how come you're here then?
Then you really haven't been watching many different fitness youtubers
Its usually not that great
True man, while most others end up talking shit about other people Jeff just keeps doing what he does best
Jeff: "One final question - are you doing face pulls?"
LOL LOL LOL!
Does doing this to my girlfriend counts?
I wanted to post that !!!
I've been working out for three years, yet whenever he says "beginners" I tend to feel as if that's where I fall.
Same
One thing I found was that even tho I moved past beginner level, I never did them the way they’re supposed to be done. So even tho I moved to heavier weights and made progress that way I never truly moved passed beginner because I never did them the right way. I jus fails beginner until I moved passed it.
a lot of the smaller muscle groups didn’t get worked because I was doing beginner workouts with pro-workouts mindset. I got a lot of minor injuries because of it. Poor stabilizers, poor rhomboid development, poor form. If I could go back in time I would spend every waking second doing strict light weights and only after the most exertion on small simple workouts, then move to heavier lifts.
Knowledge really is power. Physically too.
Well what up? Need some help/advice?
I always go back to beginner when applying something new, or getting it right after a correction.
Once I'm sure I've got it down, I can always go back up to find my real level, but he emphasises accuracy over volume, so that's what I've been focusing on, and I've put on 15 lbs in 3 months. (I used to be a hard-gainer at 165lbs.)
Now if only I could apply the dietary instructions....
@@irishtrash5 hahaha yeah, I get that. Diet is really the thing to master; especially since I don’t want to be one of those lazy “eat rice, chicken, and Brussel sprouts” people.
I'd never heard of bro splits. As a truck driver, I often have to resort to them. I can see that I've been doing too many sets for my age category. But I've learned late in life that my muscles grow better size-wise from extra sets than from extra weight. I'm a classic hard-gainer but I don't know if that's the reason.
Jeff: I work hard for these gains.
Jeff's wife: honey, hold my scissors.
For 60 hours a week… jeez
He’s gonna have to hold the scissors with both arms to prevent muscle imbalancement
@@matthewbnguyen Jeff seems to have immense hair growth too…
He called his wife a Barber not a hairdresser lmao
😂😂😂
As always excellent. For me at 73 it's Recovery, recovery, recovery. Thanks
“Don’t do bench fly’s by the way”. Classic Jeff.
Consistency is key
Why not? Please explain!
@@IPulse1337 i think he explains in the video about chest exercises.
@@IPulse1337 the strain it can put on your joints because there is no support. Plus since you can’t use heavier weight like on a machine or a floor fly, it’s hard to get those same gains while mitigating stress on the shoulder
@@Unhingedanduninformed so the point about the lack of support is fine, but I don’t think the lower weight is an issue. Of course you won’t be using the same amount of weight for pec flys as you do for benching, but you also get a much stronger contraction in your chest (in my experience at least) because you’re bringing the weights across your body. Also, I don’t really see why you’d be able to lift more on a floor fly compared to the bench fly - if you can, it’s probably due to the smaller range of motion on floor flys
I personally prefer the machine pec fly because I can sit up straight rather than lying down, and it just feels a bit more stable than the cable fly’s.
The advice I give myself is 'listen to your body'. I work 6 days a week so for example on biceps/dumbbells there's days I do my working sets with 50's and other days that I can't/won't push it past 35, all depends how hard the day was and what fresh hell I have waiting for me the next. My point, don't let your ego come into play, it's not always about lifting more, those days are behind me. Let your body dictate what you can and should do while keeping good form but regardless of the weight, go to failure after warmup, cheers.
Thank you Jeff for 5 yrs, 1 month and 8 days training consistently with you through this amazing channel.
At what weights did you begin to see results?
@@nousername5673 i trained via the entire fitness spectrum, bodyweight exercises, light and heavy weights.
that's amazing bro, i just started and i'm about to reach my 2 month goal
@@thebekgo1624 I am also beginning to see results in the chest and arms! For me, I also must emphasize sufficient protein intake (anywhere from 0.7 to 1 g of protein/day per pound [not kilo] of body weight).
ok
It's the "I'm happy to answer that for you" after 9:43 of expanding the question that gets me
Thank you sir
THE PERFECT UPPER LOWER SPLIT PLEASE JEFF
it doesn't exist
He's put out plenty for you to design what works for you. Check his playlists on his channel
If it helps with anything I do chest, shoulders, and triceps on one day, and then legs, back, and biceps on the next day. Just an idea for a routine
@@BrickedUpStudios17 that's a push pull legs split, not upper lower bro
Checkout his PPL split
Dude I know people say this all the time but it’s so awesome you give us all this information for free. Really appreciate it
I’m assuming the accessory muscle groups require less work load. Deltoids are already being activated when working chest, therefore less direct workload would be required. Same with arms, I wouldn’t think you would need 15 sets of biceps/ triceps per week as they are already being challenged when working back and chest. In total, I interpret it as this being close to ideal sets per week:
Chest - 15 sets
Back - 15 sets
Legs - 15 sets
Shoulders - 12 sets
Biceps - 8 sets
Triceps - 8 sets
Something about like that?
Interesting. Since I’ve started working out 4 years ago, all I do is 12 sets to failure per week per muscle group. Heavy enough to not exceed 12 reps. Exclusively compound exercises. Never bothered to train biceps/triceps individually. In summary, my arms are just as developed and defined as the next guy curling up or pulling a rope like a maniac. In/out in 18 min. x4 per week. That’s it.
This content was interesting as it goes toward answering a question I’ve always had. What is the ideal amount of work load. Your plan, adds another level. What is the ideal amount of time invested into strength training? Does time even matter
to a substantial degree? If you get those
12 to 15 sets to failure per week, it may not matter all that much, how quickly you do it. Your exhausting the major muscle groups by going to failure and forcing adaptation and that’s what is needed.
He said so many words I convinced myself I understood, when I absolutely did not. Still, even when I only understand 25% of what Jeff says I learn something useful.
All depends on the quality of the sets, the intensity of the sets, the mind/muscle connection, the form, the diet, nutrition, and recovery of the individuals, what kind of training they’re doing, are they going to failure, 3 reps from failure, 10 reps from failure, do they know what they’re doing, are they taking peds, etc… So many variables.
Jeff, what should a full warmup routine look like, start to end? You’ve talked about loaded mobility exercises like Urlachers and the Plate Thoracic OHP, dynamic stretching, activation exercises, core temperature warmup, and regular warmup sets. How do we tie these all together and get warmed up in the least amount of time possible? Would love to see a video on this. Thanks man!
I have been doing your 6 min chest exercise routine for over 2 months now and i’m noticing a hella big difference in my chest already
Jeff, love your channel. I know I'm not your central demographic, but I wish you'd talk a little about weight training for old people. It's interesting to know about people over 40, but I'm going to be 80 in April. I'm wondering what my body is even capable of and what I should do differently because of my advanced age. Thanks. John
He hinted at it, as he gets older he warms up more. Protect those old joints and no sudden movements 😎
Watch kneesovertoesguy , man his stuff is so good for the older audience
Jeff can you please finish the resistance band series!
I do kind of a bro split? Arms, chest, back and shoulders each have a day but some "bleed" into each other. Legs on each of these days, and a trifecta type approach to them. Over 40 and I have a warm-up/ab routine that I count as one set, which totals 3 sets all counted. Work out from home as well. I do it for health, strength and mobility and adjust my workouts accordingly. I love this hobby!!
PLEASE PLEASE continue the ten commandments series and the resistance bands series! I like the best to worse series as well!
Seconded re band series!
I agree with this as well.
As always , Simple, Fast, and Works...........Thank you again. Brian in Scotland....
‘My wife has a set of traps on her that Brock Lesnar would envy’.
🤣lmfao
9:35 for the amount of sets and frequency
There's a special place in heaven for you
Legend
Thank you! Some people enjoy it but I’m not a fan of the roundabout way he gets to the point.
I can imagine Jesse suggesting during filming "Jeff this angle is better, move that way" etc and Jeff replying "but the content is what's important"...
He surely looks good at any angle
@@ajdn2013 sus..
@@ajdn2013 Sus
Apararently there are some new researches regarding rest times. "2-3 minutes minimum rest time recommended for more growth". I'd really like your take on this Jeff.
Well in 3mins the ATP is restored 100%, it’s a biological chemical helps produces energy for movement
@@jakubzera9561 Lol, ATP is constantly recycled in the body. Not sure what you’re on about.
“Monday, international chest day.” Haha, cracked me up.
Truth
Monday is back day for me. I´m a real rebel 😅
@Valery Ximena haha!
Enjoy the channel, Jeff. Would love to hear your thoughts on compound and supersets and your recommendations on how to implement them into your workout. I do all sets in either a compound or superset and never do a single excercise, then rest.
‘Monday, inter-national chest day’,
Love it!!!
Lmao
Anyone else wonder how well Jeff would do on ninja warrior?
Literally watching this video during a NW commercial break😎 And yes👍
Honestly, he'll be decent, but I don't think he'd be THAT good considering he isn't a calisthenics athlete.
Dedicated calisthenics athletes would be optimal for something like that as opposed to weight-lifting athletes like Jeff.
He might not finish the course, but sure as hell makes gains.
So on the finish line he'll just have 5 extra pounds on him.
@@laterreurrouge1917 🤣🤣🤣
I think he'd do great. Have you seen him do head stands & the other video of a jump onto a box from a kneeling position onto a fence?
21yo here, because of your great content Jeff, I am able to deadlift 200kg and bench 80kg in 3 months at 80kg bw and I had never been to gym before. Thanks a lot sir!
Remember to do your accessories and your small muscles 💪🏽
Keep it up buddy
Who cares about deadlift curls is where its at
@@AlphaTwins I'm focusing on basic strength at first, maybe will try to get jacked later
@@nachiketshelar8114 You can still get jacked with basic strength lol.
what's need to do 200kg deadlifting??? can't you work out without gym??? why so dependant on gym??? lol Who knows WJAT will happen to you without 2007kg deadlifting lol you can get enough with 50kg and here this idiot doing 200kg deadlifting with god knows in what form and after 2 yrs getting hernia and disc injury and then blaming trainers 😂😂😂😂😂😂
Jeff watching your videos has made me so much better of a lifter over the past year
Man Jeff seem like a cool ass dude to be around. He’s one of those “leave no man behind” type of dude 💪🏾💯
Hello Jeff, we all know that you are an outstanding physical therapist who can solve many problems. I had a heart problem during the physical examination. The doctor said that I have moderate regurgitation of the mitral and tricuspid valves. I can’t go to the gym to train anymore, so I want to ask if there is any way to gain muscle without hurting my heart.
Last question: “Who is your daddy, and what does he do?”
"What's your name?"
"What's your mother's name?"
"What's your girlfriends name?"
"...........REEEEELAAXXX!!"
Who's your daddy? Is he rich like me?
This has helped, I'm on trt myself here in the UK I never thought of it as a advantage but yes my strength doubled as compared to when I was training natural. So I need to push more. Thanks Jeff keep up the good work. 💪
You hit on all the big points here. I think the workout split you’re using is definitely one of the biggest factors, because if you’re training chest twice a week, you won’t be able to get in as many good quality sets as if you’re training chest 3 times a week (assuming you’re training hard enough anyway) total sets is a good thing to focus on, but you also want to avoid junk sets where the technique is bad because those can kill your gains more than help sometimes. Great video as always.
watchgirls18. com
I've been watching this man for 5 years now and his content is still top tier in the fitness industry
What is junk set
When I first came to this I thought Jeff was a moron and just wanted to say the complete opposite of what everybody said.
Now I see how much he knows and I gained a lot thanks to him.
In the end I was the moron
If you can acknowledge that fact, then you're not a moron good sir.
Great stuff Jeff, really appreciate that you are considerate of ppl long term well being and health. Not just instant gains👍🏽🙂
This is great because it's reminding me that just because I could handle lots of volume in my 20s, after years of being inconsistent since then I shouldn't jump back to high volume as I'm just back to being consistent. Be patient, have a shorter workout at first, let the volume come later.
I love Jeff’s videos, whenever I want workout advice I have like 2 or 3 UA-camrs I go to and about 95% of the time I go straight to Jeff. He gives great advice and in depth explanation as to how what he’s saying is correct and how to do it. But one thing I have to say.. I feel like the more I watch his videos, the more he blinks 🤣
ok
@@iamapokerface8992 prick
Natural gallant shits on them both.
Thanks for your awesome tips Geoff!I do 5 sets of 4 exercises on chest including bench press to kick it off but low reps high weight. Routine is chest and back day one, legs and abs day two with cv (20 minutes on the spinning bike hard,,),and shoulders and arms day 3 followed by a rest day before restarting..4 exercises with 4 sets minimum except for arms which is 3 exercises for biceps and triceps. Natural with no supplements. I am strong but diet needs to improve to grow.
Choose two muscle group using Push pull tech
While I initially started with Athlean X programs, I've moved away over the years into creating my own workouts with exercises that I feel the best contractions with. Starting with Jeff's programs was a great starting point and I still come back to his more than helpful UA-cam videos everytime he posts!
Well I can truly say that I'm learning from you and proud of what you put out there for the bodybuilding world in a healthy way. Keep up the great work & keep these videos coming.
*NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/how-many-sets-chest
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
❤️
.
8,000,088th time it doesn’t work dude
17secs ago and I still didn't get it y'all are too quick !!!! Congratulations on them who got it 🙄🙄🙄
Thanks Sir 🙏
I started doing a workout five times a week after work I do 50 squats different variation 10 at a time same with push-ups or dumbbell presses and then different variations of ab workouts same amount of reps.. good results so far
I have a question! Well i started going again into gym after several years and i came up with this working schedule(upper-lower scheme full body):
-pullups X3
-dips(for chest) X3
-bench X3
-incline benchX3
-incline ffliesX3
-barbell rows X3
-military pressX3
-lateral extensions(shoulders) X3
-bench barbell curls X3
-chin ups (modifified for biceps)X3
-bench dipsX4
This is my program for upper part every second day. I dont feel exhausted but it is a lot a time in gym
For lower body:
-squats X4
-deadlift X4
- spartans( idont know how it is called in english. That exercise when you step down with one leg with weights on yourself X4
- and something for calves X4
+ it is cardio day, runing around 4km after that. This is for second day. I have a day of with this lower part once in a week
So my training schedule is something like
Mon -up, tue- low, wed- up,thur- low, fri-up, sat-off, sun- up
Lol
What's your question again?
Just found this guy this morning and I love him.
He has one of the best biceps I ever seen
@Wiliam Forsythe *biceps 💪🏼🧐
Some people would say he has two.
@@Wiseblood2012 impossible
I can see all the passion you have for what you do explaining how to work out to everybody thank you bro you are the man :-)
Thank you Jeff for all the videos you post it’s a big help to do the workouts right and as best as possible I greatly appreciate your help/videos
Bro for me, only I match up the opposing days...
Day 1 - chest and back, cardio (20 minute run)
Day 2 - bi and tri, cardio (10 minutes bike sprints)
Day 3 - legs and shoulders, cardio (20 minute run)
Four exercises each, 3 sets each exercise. Repeat. Comes out to 24 sets a week on everything if I go to the gym on Saturday and get that last leg/shoulder day in.
Been making steady progress. Started this routine in December. I can also still run a 6 minute mile at the age of 42 *after* my workout.
How many reps for chest?
Super informative, as usual. Answers that I needed for sure.
Thanks Jeff!
Man Jeff is so clever and experinced in his explanations I understood a lot of it and my really inflamed shoulder and cuff got me out of working out. Now I wish I understood form the way he does.
Thanks Jeff, great advice as usual!
Thank you for being so selfless and sharing such commodifiable information and contributing towards the health of populations! Shoutout from South Africa!
thanks jeff for motivating me to get my ass of my chair and exercise, its only been 3 days but hey its a start to something
Hey man I was just like you around 6 months ago, and now I can't believe how amazing my body looks and feels. It's been half a year but feels like last month. Just keep consistent with a goal-oriented routine with progressive overload! You got this!!
All you need to make sure, no matter how boring or hard it becomes you do it continuously. Dont say will go to gym next monday and stuff, make it 30days challenge then 60 days, the key is regularity
@@TheRoronoa_Zoro thank you for that, i Will start
@@TheRoronoa_Zoro for sure man thats the goal, whenever i feel unmotivated and ready to quit i got back to jeffs vids and remind myself i wanna one day be as healthy and in good physique like jeff is
@@re_i_gn keep it up man, hope you keep on finding success in your life brother, your motivating me right now and i appreciate that a lot man, god bless
What I found is that when it comes to working out I only need to workout for 20 to 40 minutes max. I do about 5 to 6 exercises with maybe 2 sets. And abs ofcourse. I simply increased my intensity and therefor can only workout for maybe 30 minutes. I feel way better this way!
Jeff, great content! I would add, the following question to this video: how many sets does it take to create a good mind to muscle connection? I have learned through your training that in my case, the most difficult part of strength and muscle gains is the establishment of the mind to muscle connection,... the rest is "just" time of practice and effort...
I normally do warmup sets to key in on muscle and mind connection. Some days you might not be as strong mentally so you may need a warmup. Also all workouts aren’t created equal for everyone. I don’t have great connection with my biceps so I opt for seated bicep workouts over standing because it helps me focus.
Thank you.
I'm straight and I have to tell you, that I love you. period. Its amazing how you talk about your wife and still stay mainly on topic and enthusiastic and descriptive and its amazing. You're great.
Just want to say Thanks Jeff. I wanted to share my workout I have started in the last three months or so. I used to do the push, pull, legs and such. After speaking to a friend he suggested changing up my exercises and seeing what gains I might see. I do chest and back on say Wednesday, then legs and traps Thursday, and arms on say Friday or Saturday depending on recovery from chest and back days. What is your take or suggestions. BTW I will be turning 45 next month so not as spry as I used to be. I have found that I do not have as many joint issues as before I got back into a steady work out. I have been taking natural T supplements as well as micronized creative @ 5gm daily.
Thank you
EC
How many different Variations of the
Double Cables? Station.
For those with shoulder injuries.
To flys and reverse flys. From 3 different views. Top middle and lower cables. To pull.
Lat pulls from other cable. As in. Left straight hand
. pulls the right side cable over the window to squeeze the left lats. And or as you reach you push out the lats to warm and burn it before.. You pull.
Cable work and those arms.
Crazyy work!!
Does it help shoulders? Or injury? Or just chest flys x3 views?
Do floor flys instead, it's safer
Jeff, good video but I have a couple of additional questions. How do drop sets count toward your weekly set volume? Does doing a one drop set count as 2 sets or still just 1 set toward your weekly volume? Also, doing 12 sets per week for a body part like triceps and biceps is a lot different than saying 12 sets per week for back or legs. Because of the different muscles involved for bigger body parts, do you split them into parts and hit each part for say 12 sets per week? In other words would you do 12 sets per week for lats, 12 sets per week for traps and 12 sets per week for rhomboids? And with legs you do 12 sets per week for quads, 12 sets per week for hamstrings and 12 sets per week for glutes? I appreciate all the work you do and these helpful videos.
You're over-complicating things. Muscles don't read numbers. They don't count sets. They don't have any concept of weight. They know intensity and total muscle fiber recruitment. Find a split that works for you. Go when when you're recovered. And don't leave until you're done. You'll know when you're done. The gainz will come. There is no magic number.
This is just me... but if you hit failure, then drop your weight and hit it agian within ten seconds, and then drop weight and do the same thing agian... I would count it as 3 sets. (Each true failure would be set I would think)For me drop sets are most effective if I do them on set 3 or 4 and not for every set... only my final set. Have good workout.
Thank you Jeff. Answers to questions I shouldn’t have blown off. Glad I paid attention
Lets gooo 12 mil with the strongest fitness youtube family . 👍💪. Let s the gains begin guys
I got a variation of the bro split that I enjoy the most. I simply do chest back shoulders legs and then arms are done as extra on most of these days depends on soreness. This enables me to essentially train every single day as I am hitting every muscle group once every 5 days which is enough time to recover. I normally throw in some steady pace cardio at end of each session i.e. stairmaster for 10-15 mins and thats me done. Ive tried PPL, body splits and this for me personally works the best. I also have a shoulder tendon injury from benching heavy a few years ago so im rebuilding my strength specifically in my chest.
P
Without prior knowledge of this video I’d already been doing this. It seemed natural and logic, after watching this video it makes me happy knowing I’ve been doing things right and explains my progressive grown. Thanks man.
4:06
Another thing with trt is even if you’re at a legitimate replacement dose you’re levels are always elevated so you still have an advantage. You don’t have fluctuations like a natural lifter.
Don't suppose you could do a video on workouts just specifically for boosting TESTOSTERONE..IE workouts...reps..sets etc etc Thank you so much love all your videos! Peace ❤
Deadlifts and squats
I believe the science says that big compound movements like squats and deadlifts create the highest increase in free testosterone, but that the increase only lasts for like an hour and is insignificant in terms of any real benefits coming from it
I read this years ago so my apologies if I remembered wrong or the science has changed
Every individual is different in so many ways when it comes to weight lifting. Body type, metabolism, and etc. Every individual has to find what is best for them. What will make them grow. Make them stronger.
Do you have allergies or what ever that makes you heal slower.
As you lift; in time you will experiment and find what is best for you. Through mistakes. No books. No one's advice
But one thing that does work for everyone is always warm up no matter how old you are and always be safe
Please do a video on physically intensive jobs and working out. Something ive struggled with dialing in for quite awhile.
I'm following Eric Helm's Strength Pyramid practical 10-20 sets.
3 Months in, I'm still at around 12-16 for most muscle groups which seems to be working as I'm getting stronger, but I haven't had enough time to know for certain if it's enough for certain muscle groups.
And with that one Brock Lesnar reference, Jeff found himself with infinitely more free time to train during the evenings.
Recovery- doing even 6-7 hard sets each for chest and shoulders, I find that, now nearing 59 years old, I feel stronger with 5 full days off between those workouts than compared to only 4 days off...(My basic indicator is that if I'm not picking up a rep on at least one, and preferably two of the working sets,.... then something is wrong.) Twenty years ago, four days off was always plenty!
Question, what is the best way to grow some of the smaller muscles, like forearms and calves? I think traditional philosophy is higher reps/volume, but I have also heard treat them like regular muscles and do a similar hypertrophy training.
forearms example
8-15 reps wrist curls
10-20 reverse wrist curls
just an example
calves heavy 8-12 leg press with balls of feet
seated toe raise 15-30 light to moderate weight
you can reverse these next leg day lighter on leg press heavier on seated
when you need a change you can reduce time between sets to say 10 seconds to 20 seconds or even immediately drop weight from heaviest to lightest set if you are at the intermediate to more advanced level for a brief change of pace for say 4 weeks before going back to heavier weights and usual rest between sets.
volume dependent on level of training and recovery ability but forearms for me recover faster than an all out calve blast. me -usually 6-9 sets of forearms
calves low of 5 to 10 total sets per session
So I suppose both in one session as shown above or
do both calve exercises or forearms lighter for say 4 weeks the switch heavier for 4 weeks or 6or 8 weeks or so . You could go heavy one week and lighter the next. Lots of options. Record workouts -track progress and add intensity when you can by adding weight and or reps as long as you are able. Sometimes you need a back off week cut volume and or weight down enough to ensure you are ready to progress for next training cycle of increased intensity.
Hope it helps
Not very related to weight lifting, but considering Jeff's expertice, I would love to see a video on cycling, particularly on things like properly positioning the cleats, sympthoms of a bad fit, that sort of stuff, I've come to realize that biking as awesome as it is, can slowly build a ton of issues.
Dude, jeff isn't a bike fitter 😳
@@ironmantooltime I know, but he's an expert on biomechanics and people can identify issues, honestly on youtube I can't think of someone else that can give proper advise on the subject.
I do 4 sets of Bar Flat Bench Press, 3 sets of DB Incline Bench Press and 2 sets on the Peck Deck. I do them twice a week in a PPL split and I've felt the most gains I've ever felt on the chest.
No one is created the same. Get in the gym try some ish and see what works for you. It took me years to find what works for me and during that time I still gained muscle and strength and didn't eat completely clean. The mind is the power the body needs before the nutrition. If you focus your mind and walk around like you're the person you want to be, you will eventually become that person. Train, eat healthy, sleep repeat. Jeff Cavalier is next level. Best vids out here period.
Been watching your videos for around 2/3 years now,and I have to say you Jeff are like my elder god of fitness and weight training 👏🏻🙏🏻
Long time watcher, first time commenting... Thanks Jeff. As a 40+ year old still trying to be fit and 'fight' (in the ring/cage) with no budget to support my training, you are a great help. Thank you for your time and knowledge, it is much appreciated and i am forever in your debt.
Peace and Love from Aotearoa/New Zealand.
Q.
@@JoseGonzalez-gg6rs naw, boxing is not for me. Ive trained with kicks all my life and in the boxing fights ive had, i hated not being able to kick lol No problems though, i train smart and look after my body first :) hence why im still going at me age. Peace and love.
Thanks you man, this video was very helpful. I had a lot of questions and your video answers a lot of them❤️ much love man
Love the info I get from this bloke I’ve only been training a couple months but I’ve gained a steady amount each month
Please make a video on pinched nerves, that'd be nice. I keep getting a pinched nerve in my shoulder from time to time, I have it now and it doesn't seem to go away,it makes my neck stiff and pain radiates down the arm.
He did plenty in the past. I literally had a shoulder impingement and following his instructions I'm now almost out of the issue. Injured in January.
@@lhupog1 I've had shoulder issues for a long time, I do have shoulder impingement/tendinits and a semi torn tendon on my right side probably on my left too,, it's seems like it's all f'd up.. it never seems to get better, I'm 24 and have wear and tear issues similar to some of my 50 year old coworkers who've used their shoulder a lot. But a pinched nerve feels different, like the pain is different. so I was thinking maybe there's a specific exercise to do for pinched nerves vs general shoulder impingement/tendinitis, like I've heard some say you can't train at all when you have a pinched nerve but.. I do want to train. Have you lost gains due to your shoulder problem? I've lost about 26 pounds of mostly muscle and it's kinda frustrating, looking for others in my situation who've improved/regained muscle. It seems weird, like.. you have all these youtubers recovering from injuries in no time, and here I am not being able to improve, maybe the wear and tear can't be fixed though.. but. You know what, idk.. I'm ranting, so you had shoulder impingement and it's completely gone now, you now what.. I'll head back to his shoulder impingement video and see what he has to say, maybe it can help me with my pinched nerve, even though it didn't help me for the other stuff, but it could just be able to better the nerve though.
Whenever I have pains, I just go back to what specific workout caused it and then fixed/replaced it for good. Had sharp elbow tendon pain, changed standing tricep extensions to skull crushers. Had pec tendon pain, never went past parallel on the bench press again.
I urge you to really look at the exercises that started and worsens that pain, then fix your form on those or look for an alternative that works best for you.
@@denfyren5906 you can try reverse/neutral grip bench press instead of regular. And be wary about which exercises you choose to do that involve shoulders. I have a same problem, and I hope you fix it
And btw i think it gets even worse when you stop training instead of if you just pick better exercises and continue to train
Thanks Jeff, was worried but after listening... I'm killing it man. Thanks
One thing I struggle with is how much rest to take. I find if my rest break between sets is short, my next set is drastically weaker than if I rest 1-2 minutes. So I’m not sure if it’s more beneficial to have a shorter rest followed by a weaker set or longer rest with an improved set. Can’t seem to get a decent answer to thsi
I struggle with knowing the same thing but I dont really time myself. I just do it by feeling. Like if I feel like I could do another set and if I can't then I just try my hardest. Sometimes I get distracted by my phone for a few minutes lol
My experience is more rest is better. The regime for me is 6 x 7-10 reps with 4-5 minutes rest for compound movements. And 6 x 10-12 reps for isolation movements. Bro split is best too. Every other day off. Routine repeats every 9 days. This optimizes growth and strength while minimizing injury.
Search athleanx rest time
I very much prefer back squats over front squats. Unfortunately, a couple of surgeries to correct shoulder instability have left me with limited range of motion that rules out back squats. So I do front squats (and some other forms of squats to get some variety). All of the problems with front squats noted in this video are legit and make the exercise an absolute grind (in a bad way).
Me: does 14 sets chest
Jeff: no no no, you should do 14 sets instead!
There is a lot of information that I don’t need. I need to know which good exercise to build better chest only. Thanks 🙏
At 39 years old, full body working has been working wonderfully for me over the last 4-5 years. I do it 5 days a week. Made great gains. All natural without eating meat or dairy. But of course I use creatine and I just added a tablespoon of baking soda to my diet
Can you do 1/2/3/4?
What's the reason for baking soda?
@@kingd116 probably to meet his sodium requirements
@@kingd116 helps to balance your alkaline level. Good for your muscle and overall health
@@Zure467 I really don’t follow fads or challenges. I just lift for my health as strength. I like to keep it simple. But when I lift, I do use be plate for overhead presses, I bench more than 2 plates, I squat 3 for reps and deadlift 3 plates. Maybe one day I’ll get to 4 plates, but it’s not a goal. My spine is more important
One of the best videos you've done and should be emphasized more often. I'm 74 years old and have been swimming 1000yds in the pool 4-5x per week. Now my goals are to improve my swimming and have started less swimming and more HIIT in the weight room. Thanks, Jeff.
When jeff eats tacos he eats 2 at the same time to avoid imbalance
Lmao
He has only has one wife though?
Jeff doesn't eat tacos, the shell contains unhealthy processed carbs