Thanks again Jeff, this makes total sense! I'm 67 years old and have plateaued in my muscle growth. In two years I've gone from 35% body fat to 17%,, and have added a lot of muscle, primarily thanks to what I've learned on this channel. I'm off to the gym right now to begin this new strategy. Wish me luck!
Unfortunately I recently tore my rotator cuff while doing dips. On top of that, my Doctor said I have severe arthritis in the shoulder. So I'm looking at a shoulder replacement. That bring said, I cannot do any overhead lifts, bench press, etc [I couldn't even brush my teeth with that arm for a couple weeks]. I'm still doing everything else, and the pain is manageable., so I'm putting off the surgery as long as I can. Getting old ain't for sissies, 😂. Good luck to you!
@@daynevickers1079 Man I hear you there. Bummer how injuries always seem to set us back but glad at least you're able to keep some stuff going and hopefully you'll be able to get that taken care of and get back to a full regimen. I'll be 52 this year and coming off of triple bypass surgery last year. Time to really start focusing on my health as well. Best of luck to you as well! 💪
@daynevickers1079 get yourself in a good rehab program for your shoulder, don"t go for the replacement yet. Do everything you can, I mean EVERYTHING ! A shoulder replacement is an ugly thing that will limit you a lot more than you already are. I serve as a physiotherapist and I know what I say. Go and see a good physiotherapist to check on you and find out why there is a tear (most often in the supraspinatus) and work from there to fix you scapula well! Good luck
@@fabianmitrache5799 Thanks for the advice, I'm gonnna take it. I will indeed do EVERYTHING I can before having the replacement surgery. All I had to do was look at the metal shaft they stick down the bone to realize it would no doubt be EXTREMELY painful, not to mention a very long journey back to normal. At age 27 I broke my right shoulder/clavicle moto-cross racing. That too over a year to get back to normal (at that young age, even). So yeah, it's a very last resort.
Woman.41z been doing your 100 program for three weeks. BEST program EVER! Have seen faster and amazing results than ever. And I have trained with some “pros” in Northern California that didn’t get me close to what you have. Thanks a million!!!
You guys are the definition of what internet was created in the first place for: share the knowledge and push one another to the next level. Greetings from Romania! ❤️❤️
Great point. It's like bench press. It was coveted to have a high bench number because that was a decent measure of upper body strength. Then people just aimed for high numbers and used crazy arching techniques to limit range of motion. Is that really measuring strength anymore?
A very common and staple problem in scientific research and academic community as well: Replace reps with number of publications, research expenditure, citation, or others. At the end, people find ways to maximize the metric but not merit...
Great, Jeff. As a near-80 year-old guy trudging to the gym, I always feel hugely more prepared and psyched up after 1 of your videos like this one. At my age, you want everything to count. Will be following your advice and getting that. You're the best.
Me, too. I just turned 61-years old yesterday, but I started Jeff's program 36-months ago. While I have always strived to be healthy, it was evident around year 57 that my metabolism was slowing down. I stumbled upon AthleanX and I have never looked back. I don't even bother with other programs on RUclips. After over 35-years in healthcare (now, semi-retired as an administrator), I know the science when I see it. For me, the bands are the "Go To" piece of equipment because they are so versatile.
I'll stop grousing about my impending 40th birthday now that I know there's a bad@ss dude almost twice my age hitting the weights and getting it done. You, sir, rock.
Thank you for a major "lightbulb moment!" Not merely fixating on numbers, but the manner in which this fixation manifests. I should have been able to see much of this on my own, but I was letting my ego (and misunderstandings) guide me--until your saying something so blindingly obvious gave me that moment of clarity. At 71, I've finally been consistent in hitting the gym at least 3 days per week for almost a year now, but some of the gains I'd hoped for weren't showing up (others definitely were, so I wasn't dejected by it all). Now I have one of the reasons why I'm not yet seeing the true beginnings of the results I want and a viable plan to fix that. Again, thanks ever so for this particular video.
@@abladerunner831 This one I did already know (and have been putting into practice). My one problem (which I have pretty much solved) was not wanting to increase protein mainly through supplements of some kind--including protein bars and shakes. Learning which foods are naturally higher in protein and increasing their proportion in my diet has also helped me see results.
Maybe add another rest day, so 2 days of rest before another workout. Especially at 71. I was lifting every other day and went to every 3 days and have much better results. 66yr. old.
This is why as an exercise science undergrad I wholeheartedly support this channel. Jeff explains things based on science principles that so many miss out on. I put every young dude I can onto this channel because it is basically what I learned
I train on the 3x6-12 principle. I use a weight that I at least can do 6 reps with, and once I reach 10-12, I increase the weight using the same method. Has worked wonders for me.
@@ty2smoove__OnTWITCH I do train to failure. I keep pushing with the new weight until I reach 10-12 reps (usually takes a few weeks), then I add more weight.
@@ty2smoove__OnTWITCHwhen you get to where you think you can’t do more, just began to drop set until failure is what I do, get an amazing pump, & along with breaking down the muscles during Time Under Tension promoting great muscle growth/gains.
One of the greatest things i learned from Jeff is the principle that your muscles couldn't care less about numbers, for them it's all about tension and how they feel. The numbers are just our way of keeping track of progress over time they mean absolutely nothing during a single training session. Great advice.
@@khairuddinsaid4060 yes when it feels right. I only use reps as a guide as to whether i've got the weight right. I try to avoid working to a certain number instead work to the max of what my body can do that day. Some days it'll be 15 reps other times 8. I just go until my form breaks down, i don't push beyond that to avoid injury. BUT i do really try and sqeeze every ounce out of each rep. As long as you do that reps are not really that important. If the weight is too light you'll stop from general fatigue rather than your muscles being done, if the weight is too heavy you'll barely be able to do enough reps to work the muscle properly. It's really all about getting the weight right on each set, if you do that i think you're golden! I think if you're working out properly you don't need to "push beyond failure" i personally think that's dangerous; if you're doing it right you'll know when you're done cos you literrally won't be able to do another rep without doing some crazy shit to get it up, if you get to that point i'm done.
I have absolutely been guilty of each mistake described at one time or another. I now train with "time under tension" being my leading factor and have seen much better progress. "Once the burn starts, that's when the set starts" is a phrase you don't hear often, but should be something everyone thinks of when they exercise. As a healthcare provider working at a rehabilitation facility, I get a lot of questions about how long to work out, what repetition range to work within, rest periods between sets, etc.. I generally tell people the same thing, don't get fixated on the numbers, what will help you more is time under tension and proper form. This video was a nice refresher for me that expanded what I already new. Thank you for sharing your knowledge with us, Jeff! Appreciate keeping it real and calling people out!
It’s incredible how much meat is on Jesse’s frame from when they did the first video on this topic. His confidence also. If anyone who is a beginner is confused or having trouble applying this, it’s ok. I had the same problem when the first video came out. I was following his program at the time too. If you have a good program you’re doing, focus on form and being consistent with your training. Over time increase weight or reps or difficulty of sets, and you will see results. Don’t sweat the details or many different ways to improve a set. You got this!
When your channel first started and for a couple of years, you had less than 4000 subscribers and bro science was taking over RUclips. I'm so glad people now know the magnificent worth of your knowledge. Thank you for persevering Jeff and staying true to what you know is right.
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina Too many people get it wrong so easily. He has to overexplain to drive a point home to smarty pants who think they know everything while they don't.
Bro science has its merit imo, but like anything it ought to help if it comes from something cohesive. Jeff has a way of explaining things that translates well into people and it works. Personally I think people should just follow both. Follow someone like Jeff for in-depth explanations on the intricacies of lifting. Follow someone who's a bit more on the bro-science side to get your momentum going (I follow Eric Bugenhagen). Look past the controversies and use things that works for you.
@@RazakelKairo1994 So if Jeff says perform this exercise only from a seated position and Eric says don't you ever do that and perform it standing, for example, what are you gonna do? Personally, I don't want to risk any more damaged joints with bro science. I'd stick with Jeff or someone similar.
I watched a lot of your videos when I was getting seriously into lifting several years ago. This was a great reminder of one of my big takeaways from them that stuck with me: the biggest factor in an effective workout is the effort. Sure, put some thought into your program, have some kind of logic behind it and know what it's going to benefit. But whether it gives results or not all depends on your commitment to "leaving it all on the floor," every time. If you're not pushing yourself to do something you can't yet do, you're not really making progress.
Spent like 3 hours making a new workout plan literally a week ago…. yeah Jeff, 3 sets of 12 for each exercise. Thanks for calling me out, you’re a real one 💪🏼
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
I've always done 4 sets of 12 reps per exercise and always done each set slow enough to complete the set in 45 to 60 seconds. If I can go past 12, I increase the weight until I can only get 8 reps, then ill work my way back up to 12 reps over the weeks, then increase the weight again. Good time under tension and always pushing for progressive overload. Its never let me down!
I don't train to failure because I need to make it home after the gym. Lol! I definitely focus on form and doing a slow and controlled rep. My body feels good with three sets. 1-2 sets it feels like nothing. 4 sets is too much. I'm not interested in making my muscles huge as a woman but I need them to be strong and have endurance. I don't feel the need to lift the heaviest weight at one rep.
This is the same way I train, though I usually start a block with 3 sets and add 1 more each meso until I have to deload. I use 10-15 rep range on delts, triceps, calves, and quads. Everything else gets 8-12.
Going past 12 on your first set is different than going past 12 on your 3rd or 4th set. Are you waiting to see if you can do 13 on your last set or first set?
@@jasonoliver7881 My first set. If I can get to 13 on my first set with a specific weight within 45 to 60 seconds, I go up. I'll always try to get to 12 reps on my 2nd 3rd and 4th set too. I can get there most of the time but it takes a longer set to do it... which is even better because its more time under tension.
I really liked the logic. I've often found myself concentrating on finishing the set because I'm starting to lose it, and then going to a lighter weight because I know I can do the "number". I like this methodology!!
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@hasbun88 so if you feel you can't do 12 just do 11 and make the 11th last extra long if you think you'll have enough energy to do 11.5 reps, rather than doing 11.5 reps. And then if you can almost do 11, take extra long on the 10th rep.on the 3rd set. Seems like he could just said "do low single digits and don't worry about doing less reps on later sets, just take longer under tension" would've been way shorter but he needs 10 min to monetize the video so I don't blame him
Been doing this stuff on and off since the 1970s. 64 year old here. THIS IS ADVICE I HAVE NEVER HEARD! I have heard chunks of this and various tidbits. BUT, this is the best no bullshit set advice yet, WOW! Going to do this IMMEDIATELY! Thanx a lot!
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina explaining the reasons behind it probably. If I hear a 25 second video that says "dont do this thing you've heard everywhere, do this instead" I wouldn't believe it for a second. By having him explain the reasons, you understand the logic behind it. Plus I think 10 minutes is the minimum to be monetized? haha
Jeff is simply the best I ever seen. So informative and the detail is just easy to understand and to implement. I have 3 grown sons that all use this channel and love it
@@xKamiiiiYou’re a sad one for dissing someones progress. The comment was saying that he came a long way from being skinny. Just because he doesn’t look like a body builder you gotta open your big mouth and make him feel like he hasn’t come a long way. He’s got big arms anyways, especially from his starting physique. You aren’t someone I would want to run into at the gym. You bring other people down.
What a good man/excellent free trainer. Explaining the exercises step by step and in detail how to do safely. A thank you is not enough. I watch your videos at least an hour. Honestly the best.
This is really good info, and surprisingly still not widely known. When I started training clients in 1988 I would ask them to allow me to select the weight for them (always lower than they thought they could use), and set the pace for the rep (twice the count on the eccentric portion of the rep), and usually found that the proper training weight, was 10-30% less than they had been (mis-)using. My trainers had the motto, "It's not the weight, it's the work!" Keep up the great content.
I have never heard it broken down like this I have been lifting since I was 14. I am 30 now. I use to watch you when I was younger but couldn’t grasp what you were saying. You are an absolute genius at this man I wish I could work with you 1 on 1 you are the best on RUclips at explaining the how and why. Keep it up this video is awesome!
One of the best videos. I never knew about the 45 seconds needed to reach the best result in terms of reaching the tension peak during the set. Thank you for teaching me something new with every video!
Love your content. I've been lifting for 57 years. It's a mistake to drill down to time under tension. You have muscle activation and system recovery, it's a continual balance. Short, focused, controlled sets, sub-maximal effort, allows the lifting athlete to monitor their systemic impact. It's easy to stimulate, and over stimulate, our muscles. Most lifting athletes don't need tips and tricks to promote "complete muscle stimulation". The lifting athlete is far better served by being trained to "sneak up" on their upper fatigue range and learn how to stop when their tank is 60% to 70% empty. Gains come when we adequately recover. Regularly and sufficiently stimulating our musculature at a moderate level will promote growth, reduce long term negative impact on our joints, tendons, and ligaments. It also allows the lifter athlete to sustain their motivation and experience the vitality that will translate to stepping into their workouts with ample energy, focus, and motivation. Stimulate, don't annihilate! Think flow state training. Find your sustainable sweet spot. Jim Todd, a lifter athlete I went to college with always said, your goal is to leave the gym with more to give. Play the long game. It took me over 50 years to learn that lesson. Keep the great content coming! All my best.
Sr., you are absolutely right, for so many years I made that mistake, just trying to make it to the last rep and doing a poor job. Now I have slow down and I started to see actual results, slowly but surely!! Thank you for teaching the proper way how to exercise.😊
So what he is saying is: don't fixate yourself into making it to the end of three sets of 12 reps each or whatever number of repetitions your sets are, if they are not challenging you, instead concentrate and make sure every rep counts {I heard somebody say "bad reps don't count"} from the beginning by making sure you start with a weight that challenges you from the start and that you allow the tension to remain in the muscle as you go down for a count of 3, and then count to one on the way up, a total of four counts for rep, one explosive up, three slow down. For example, if you have been doing 3 sets of 12 of bench presses only using 30 lbs. and if it's easy and if you don't get to failure by the time you hit the last reps of the last set then you should add more weight next time and see if you can make it to the third set and finish it, you may not make it to set three but that is not important, the important part is that you reach failure to have muscle growth. Hope I did not confuse you anymore and that this helps. Good luck and keep on pushing!!!
New to weight training. On the 'Newbie Struggle Bus'. Have started to see progress and gains slowly (I'm 55) Love what you posted here. Giving it a try next gym session.
Just wow! Incorporated this principle this week and slowing down and creating that tension! Getting sore from doing less reps even though using same weight I was doing with 3X12. No more of that for me. Can’t wait to see results using this principles. Thanks Jeff👍🏼
@@LooseBills I think it s basically what is explained in the video: the number is not the target, but the tension/pain is. But for me when I can t do more, I just drop some weight to go until failure. Then I reach a number close to 12! ;)
By FAR you are the MOST knowledgeable person; I have EVER heard speak about the actual science behind lifting weights. Thanks Jeff, for ALL that you do, and put out there. Keep up the good work. GOD BLESS!!
Thanks Jeff and Jesse! I've learned the importance of the negative and have had more gains in my 60's than i have had my whole life! You're a great teacher sir!
@@Dwallace-80 Example: With the chest raises done here, the negative is the coming back down to the chest. Slowing this motion down is "more" workout than the push upwards.
@@paradigmshift1979Jesse made a video on the subject a year ago, the essence of which is "I don't care". He's feeling good about himself, and happy about how far he's come from the sick, suicidal young man he once was.
I happen to be at the beginning of the Max Size program. The first wekk calls for 10 sets of 10-100 reps. High volume. He says to lower the weight if you start with too much to get through all 10 sets. But in this video he says that’s all bull crap. He very regularly rants and raves against practices that he demands in his programs. His main approach to teaching is to be negative rather than positive, to put down other people and their ways. Btw, the high volume approach is really working. Man, do I feel it the next day!
All depends on your goals though, so longer sets with high rep counts and lower weights is endurance training while heavy weight and lower reps is strength training. You should be doing both week of strength then 2 to 3 weeks of endurance 1 week off and then repeat, this is what's working well for me
Apart from the amazing knowledge that you have, I find your incredible passion for guiding/teaching/advising us an integral part of my fitness journey. Thanks, Jeff.
🎯 Key Takeaways for quick navigation: 00:00 *🏋️♂️ Focus on Muscle Tension Over Repetition Count* - Muscle growth is driven by tension, not by hitting a specific number of repetitions. - Mechanical tension from heavy loads or eccentric muscle tension can stimulate muscle protein synthesis. - Emphasizing a fixed rep count can lead to compromised form and reduced tension, hindering muscle growth potential. 01:15 *🤔 Reconsider the Significance of Repetition Counts* - Repetition counts, such as sets of 12, are not arbitrary but designed to ensure adequate time under tension. - The eccentric phase of a repetition plays a crucial role in muscle growth, requiring controlled movements. - While higher rep ranges can be effective, focus on effort and tension rather than fixed numbers. 04:25 *💪 Avoid Fixating on Repetition Count* - Fixating on reaching a specific rep count can lead to sacrificing form and intensity for the sake of numbers. - Prioritize maintaining proper form and tension throughout each repetition to maximize muscle growth. - Don't hesitate to adjust weights or switch exercises to ensure effective muscle stimulation, rather than adhering rigidly to predetermined sets and reps. Made with HARPA AI
Jeff, you are my first stop when I'm looking to get a refresher on proper technique, or new training ideas. However, there isn't much out there for the growing group of 50+ year old athletes who still play sports at a very competitive level, and are looking to build and preserve functional/explosive strength, (vs. bodybuilding). I know you have a history of working with professional athletes, and I believe if you created content for this cohort there would be a robust following, and much needed guidance to this growing demographic. Hope you consider it. Thank you.
Check out... The Knees over Toes guy on YT. (ATG) Jeff recommended him a while back. I've been using his (Bens) workouts for the last 2 years.. and at 59 I'm more mobile and explosive than I was in my 30's. I can run Sprints, perform 30 inch box jumps and dunk a volleyball on regulation size basketball hoop.
I'm almost 63, been lifting for decades and I've stalled out on gains. The burn hurts way more now than it used to so I've been more focused on just getting the sets done vs. doing them right. Great video, my old fanny just needs to suck it up.
I just had to subscribe... This is sooooo true! No more reps for me... I'll be switching to lifting till muscle failure. I just started including weights to my workouts and I've realized I've been missing out by quitting once i get tired. Rest gives me the opportunity to get back into it when i thought i couldn't get another set in. Great info! Thank you for sharing ❤
This has been studied several times and everyone says something different. "Faster ascent is better" "there is no difference" "slower is better". People, just lift controlled and safely and find what works for you by trying different variations. The more weight you put up the better (we're talking strength here after all), just don't half rep it or hurt yourself.
I agree. Different things work for different people. And, coming from a powerlifting background, I’ve always prized strength over muscle size. I see big, juiced out dudes benching 405 for a for a few reps. Then I see some 165 lb dude banging out 315s for fives. Sure, the bigger dude is stronger, and obviously looks stronger, but the smaller guy is much more impressive. In fact, back in my day (born in 1961), at our gym, we called bodybuilders “puffpuffs.” To sum it up, we hit the gym and put our backs into it!
This is great advice. If you like this go watch Coach Richard Polatino on Championship Muscle. He transformed my approach and have been injury free for 3 years at 52. Good luck from an Englishman 🇬🇧
This affirms what I've been learning and doing as I've gotten older and had a couple nagging injuries including a herniated disk. I'm 53. I now focus on "medium" weight, with VERY SLOW, PERFECT form. The Dumbell press in this video is perfect. Sometimes I'll pause in the middle of the eccentric and just hold till it hurts more, then continue the presses. Sometimes I pause at the very bottom and let the weight stretch open the pecs, then go slowly up from there. Or, I'll mix in more of a slow Fly form to accelerate the burn because I'm using "medium" weight vs heavy, then return to the press with a good burn generated. My focus is on fatiguing the muscle thoroughly, not reps or weight, which is a big change, and arguably more "painful" Banging out a set of 12 in 27 seconds is a LOT more comfortable than playing with the eccentric so that you take 60 seconds and your chest is absolutely burning by the 6th slow, perfect rep. Counterintuitively, SLOW, PEFRECT, MEDIUM weight reps and sets can be much more painful than, what I used to do, what Jesse just did, which is doing heavier reps but banging them out faster and getting less burn.
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
Huge fan of how these two explain the science in their videos. It takes the "meat head" factor out of so much noise on youtube. Keep it coming guys! Thank you!
To build muscle you need to stress the muscle and it will adapt “grow”. All these people online telling you to “do it this way”, “avoid doing this”. Everyone’s body will respond slightly differently to rep ranges, style of training, whether you’re training for hypertrophy or a more strength based, powerlifting style. The best advice I’ve ever had is if you’re growing, keep doing what you’re doing, if not, tweak your training and find out what does work for you. There’s no one way or one size fits all, you need to workout what works for you.
True, but if you’re young and starting out and exploding with natural testosterone this advice is fine. After you’ve been working out for ten years you know how to listen to your body to guide your workouts.
It is not that complicated, guys. Always keep good form, perform slow reps and choose a weight that you can rep anything between 5-30 reps. Do not focus on an exact number, but always rep until failure or near failure. If you track your training and last time you hit 3x12 with 40lbs, it is not your goal to hit 12 again but to max out this time. Maybe you hit 3x13 or 13-13-12. Just dont stop at a certain number. To ensure progressive overload you should switch to a hesvier weight whenever your reps get up to 3x30 or something like that
Great video. There is both LOAD and TENSION (which you address at about 2 min). Hypertrophy studies show 5 reps to 30 reps grow the most. But we don't have to truly worry about TIME under tension, but the tension under load needs to be considered. So a 5 rep set, with SUFFICIENT LARGE load and good eccentric resistence may not take a long time overall, but still valuable. Problem with 30 reps goes without saying...it burns, tires use out, and you waste a decent amount of time towards failure or near failure I like your stuff. Thank you for taking the time and going over this stuff for us.
That's right, @rjaybruhh. The goal seems to be to choose a high enough weight to make those failures close to 12. I'll admit I'm bad at it, though. I'll stop at 12 with some in the tank.
0:30 Not seeing a mindful squeeze at the top of each rep, and the eccentrics have a flaccid quality. Not necessarily bad form, but there's a lack of intentionality besides "do 12".
Ok, I’m a 76 year old man. I’m 6’1” and currently at 222 lbs. I went to our gym in the condos where I’m living. I was just getting lazy and loosing muscle mass. My work out was just to find out what I could without causing any problems. My workout was about a half hour working my upper body. I felt good. Your video was very interesting. In my mine I decided on 15 reps and 3 sets. Well next time I’m up I will work out in a better way. Thanks
Don't fixate on doing reps just because you have to hit a specific number. If you think you have to do 12 but you only end up doing 5, it's better to just do 5 really good ones than 12 bad ones.
The fitness industry is built on bullshit. They have to come up with “new” things all the time to stay relevant. Just eat right and do the work - whatever your chosen workout is. It’s not rocket science like all these fitness instructors try to make out. Just do the work.
I wish this guy and the internet had been around 30 years ago when I was living in the gym. This information is absolutely amazing. But at my age, my tendons are starting to complain loudly about heavy weights. But I never get tired of watching this guy's videos!
@@George-zd6rb , yes, I did subscribe to Muscle & Fitness magazine back in the day. It was VERY informative and helped me a lot! This guy takes that to a whole new level.
Well then as a rule thumb, stick to ur your style if you’re progressing and hitting your fitness goals, and if you’re not, learn and adapt to better training approach
This is said perfectly. Love that he emphasizes tension and time. Just had this argument a week ago with a friend that does 3/12… I told him 10,8,6 or 8,6,4 and adding weight to push near failure point… slow release and some explosive reps.
No. Count your reps still. Sometimes you will want to power through sets until the time is up, other times you will want to hold tension as long as you can. Let's avoid Plateaus :)
Youve explained why my personal trainer set me up to gain, thanks. Youve also implied that around 99% of the people at my gym should see the personal trainer
Just discovered you and was gonna share with friends and family and in the end you took The Lord's name in vain. Why would you do that? You lost me and others because of it, but that shouldn't be what bothers you.
You know, this is such a simple concept, but I think because three sets of 12 is so ingrained in my head from high school, I feel like I would still need to hear this from you at least two more times because of the ingrained nature of it.
Like what you’re saying. Makes sense. I decided to go to 20 reps and found the burn and gained some muscle and joint relief. I was always sore in the joints with heavier weights. I’ll try to integrate the rest of what you showed us. I’m 70 and not giving up on my work outs.😅 One point. Be a good steward to your body, mind and spirit. Feed and exercise all three. Most importantly the Spirit through the Word. Please no more GD or JC. Thank you for sharing your knowledge and expertise.
I have learned so much from following Jeff over the years and continue to do so!! Yes, he sells a program, but he gives away so much free information!!!
This was really helpful for a noob like me, noob even though I'm 40 lol, the program I'm following is literally ALL 3 sets of 8-12 reps, well a couple to 15 reps. I thought the whole goal was x amount of reps for x amount of sets, if I couldn't get all the reps in the last set I would actually lower the weight the next week to make all the sets/reps and then go back up in weight from there. The program was telling me that weekly volume was the goal and main driver. this was an eye opener for someone as inexperienced as I am, thank you!
Randomly ran across one of this guys videos awhile back and decided to try out some of his advice. Immediately saw improvements in the quality of my workouts. Appreciate the explanation of the science behind it too. Good stuff.
I respect you a lot, you were largely responsible for correcting my rounded back. On the subject of 1/3 seconds, I understand that it is common knowledge, to do each set for approximately 45s. But recently I saw a reel of a big guy saying that these slow repetitions are not correct. I personally feel my muscles a lot more when doing faster repetitions. Controlled, focused on the muscle to be worked, but faster. I feel the muscle pump much more, much faster. I'm not talking fast enough to "train tendon elasticity". I don't find it difficult to do the eccentric for 3 seconds, on the contrary, I control the weights well and it seems that there is not so much muscle fatigue. But I'll try again with more focus. I'm also "training cute", with less weight and more repetitions and I'm noticing results. When I trained hard I always had small injuries in different places. Thank you again for your content that helped me a lot in the past, I had stopped watching this subject about 2 years ago, now a video of yours appeared on my home page and here I am. I have to review the squat execution, there's no way I can do it right haha
I do think this matters for growth but not necessarily strength. Powerlifters will stick to pretty strict programing that is pretty low volume (and low time under tension). Novice to intermediate powerlifters do fail to get enough volume because they follow programs designed and used by expert-elite lifters. Jamaal might do 6 total working reps but he's moving a mountain of weight and fatigue, injury risk, and recovery are all factors at play when you get to elite levels of strength. For most of us this advice is super solid. Personally, I follow mostly strict programming for my SBD lifts but based on how my body feels I will throw in joker sets and I always include an AMRAP if it's not a peaking or deloading week. For my accessories I completely go by feel. Often I'll do something like incline dumbbell press with a goal of 3-5 sets x 10-12 reps with the expectation I fail my last set. If the accessory is on a cable machine I usually include an AMRAP triple drop set as my final set. Why go to the gym just to go through the motions? Get in, work hard, leave.
For many years (I am 62) I have been doing everything you recommend against and have never gained any noticeable size and only a little strength. I will try your recommendations which sound logical.
I hear this advice repeatedly, and I appreciate you sharing it, Jeff. Wouldn't it be more effective to focus on reaching failure with each set? For example, if you've been using the same weight for months and no longer reach failure by, say, the 18th rep, it’s probably time to increase the weight. Regarding sets, I usually stick to 3-4 per exercise, but I adjust depending on how I feel that day. Tracking the number of reps, sets, and weight helps me monitor my progress. Interestingly, aiming for 12 reps often pushes me toward failure. For instance, during a lat pulldown, if I weren’t counting, I might stop around the 10th rep. However, aiming for 12 motivates me to push harder, often reaching failure. Thanks again for the valuable insights!
Im 40 and havent lifted seriously for about 12 years. Few months ago i started again and found your channel, the information i have gained has been very valuable to me, and implementing it i have seen better progress than when i was mid 20s doing many things wrong for much longer periods of time. This has reinvigorated my excitement to get fit again, as I got fat in my 30's and started with 30 to 50 miles of cardio a week to drop weight last year and started pumping iron again a few months ago to help get some better shape. In my search to help target areas i found your channel and it has helped me incredibly to target fat guy areas specifically, have better form, and learn new exercises. Im working with an adjustable bench and dumbells only, so your videos have helped me get a full body workout with what i have. Thank you so much for providing good reliable information, as oppose to much of the other garbage i have come across where the #1 tip is really the juice and pretending otherwise with a bunch of BS.
"Counting repetitions is not your goal. Making all of your repetitions count is the goal".
Worth remembering! Thanks Jeff!
That was actually a good one
Speechless 😮💨🔥
Done that forever. I never ever count
Damn Jeff spitting made facts here
do not marry to the numbers
Shoutout to Jesse for having to sit in a very awkward position for 10 straight minutes. Talk about tension.
🤣
I was thinking about the same thing here😂😂😂
Jeff told him "Time under Tension delivers Gains" 😂
Holmie neck is jacked up
😂😂😂
Thanks again Jeff, this makes total sense! I'm 67 years old and have plateaued in my muscle growth. In two years I've gone from 35% body fat to 17%,, and have added a lot of muscle, primarily thanks to what I've learned on this channel. I'm off to the gym right now to begin this new strategy. Wish me luck!
It's been a month, wonder how this is going for you?
Unfortunately I recently tore my rotator cuff while doing dips. On top of that, my Doctor said I have severe arthritis in the shoulder. So I'm looking at a shoulder replacement. That bring said, I cannot do any overhead lifts, bench press, etc [I couldn't even brush my teeth with that arm for a couple weeks]. I'm still doing everything else, and the pain is manageable., so I'm putting off the surgery as long as I can. Getting old ain't for sissies, 😂. Good luck to you!
@@daynevickers1079 Man I hear you there. Bummer how injuries always seem to set us back but glad at least you're able to keep some stuff going and hopefully you'll be able to get that taken care of and get back to a full regimen. I'll be 52 this year and coming off of triple bypass surgery last year. Time to really start focusing on my health as well. Best of luck to you as well! 💪
@daynevickers1079 get yourself in a good rehab program for your shoulder, don"t go for the replacement yet. Do everything you can, I mean EVERYTHING ! A shoulder replacement is an ugly thing that will limit you a lot more than you already are. I serve as a physiotherapist and I know what I say. Go and see a good physiotherapist to check on you and find out why there is a tear (most often in the supraspinatus) and work from there to fix you scapula well! Good luck
@@fabianmitrache5799 Thanks for the advice, I'm gonnna take it. I will indeed do EVERYTHING I can before having the replacement surgery. All I had to do was look at the metal shaft they stick down the bone to realize it would no doubt be EXTREMELY painful, not to mention a very long journey back to normal. At age 27 I broke my right shoulder/clavicle moto-cross racing. That too over a year to get back to normal (at that young age, even). So yeah, it's a very last resort.
Jesse was secretly working abs for 10 minutes straight.
And the neck too 😂
😂😂😂
That was the longest 10 minutes of Jesse's life
😂😂😂
Baha poor guy
those occasional stares at the camera... XDDD
Dude's laying there a foot and a half from a guy yelling like Dora the Explorer 🔈🎚🔉🎚🔊🎚📢💨
BWAHAHAHA
Woman.41z been doing your 100 program for three weeks. BEST program EVER! Have seen faster and amazing results than ever. And I have trained with some “pros” in Northern California that didn’t get me close to what you have. Thanks a million!!!
"The key is not counting your repititions, but to make your repetitions count". BEST ADVICE EVER! 💪🏾
So true
Exactly
It is good advice but using rep ranges still makes sense. Every rep range has a purpose.
@@unfuckinglovable No it doesnt, TUT only matters.
@@unfuckinglovablerep till Failure dont count reps
Dang, this is the best advice I've heard. I'm 51, just got back into weight training and was so focused on the reps but this makes so much sense!
This is good advice. I always felt counting took away from my focus. So, I would always loose count.
Scroll up. Look for Miggy’s post.
You guys are the definition of what internet was created in the first place for: share the knowledge and push one another to the next level. Greetings from Romania! ❤️❤️
Sunt de acord!
🇷🇴💪
Based! 💪
The internet was created for the army and grew in civilian market because of porn.
A quick history lesson 😂
@@valdius85 it is a feedback bro' take it easy.
Very insightful, reminds me of Goodhart's law:
“When a measure becomes a target, it ceases to be a good measure.”
Great point. It's like bench press. It was coveted to have a high bench number because that was a decent measure of upper body strength. Then people just aimed for high numbers and used crazy arching techniques to limit range of motion. Is that really measuring strength anymore?
I've never heard that before, but it is brilliant!
A very common and staple problem in scientific research and academic community as well: Replace reps with number of publications, research expenditure, citation, or others. At the end, people find ways to maximize the metric but not merit...
Yes, we're enamored with the bench press, because everyone knows how to do it. But it's a poor indicator of upper body strength.@@stratotele12
Learned something new today, thank you
Great, Jeff. As a near-80 year-old guy trudging to the gym, I always feel hugely more prepared and psyched up after 1 of your videos like this one. At my age, you want everything to count. Will be following your advice and getting that. You're the best.
Me, too. I just turned 61-years old yesterday, but I started Jeff's program 36-months ago. While I have always strived to be healthy, it was evident around year 57 that my metabolism was slowing down. I stumbled upon AthleanX and I have never looked back. I don't even bother with other programs on RUclips. After over 35-years in healthcare (now, semi-retired as an administrator), I know the science when I see it. For me, the bands are the "Go To" piece of equipment because they are so versatile.
You guys should start a yt channel.
@@UnblockMind agree! So inspirational!
I will add that Gravity Transformation is another incredible, backed-by-science channel
I'll stop grousing about my impending 40th birthday now that I know there's a bad@ss dude almost twice my age hitting the weights and getting it done. You, sir, rock.
@@augustingarnier4625p
Thank you for a major "lightbulb moment!" Not merely fixating on numbers, but the manner in which this fixation manifests. I should have been able to see much of this on my own, but I was letting my ego (and misunderstandings) guide me--until your saying something so blindingly obvious gave me that moment of clarity. At 71, I've finally been consistent in hitting the gym at least 3 days per week for almost a year now, but some of the gains I'd hoped for weren't showing up (others definitely were, so I wasn't dejected by it all). Now I have one of the reasons why I'm not yet seeing the true beginnings of the results I want and a viable plan to fix that.
Again, thanks ever so for this particular video.
Hlavně to zase nepřežeň
increase your daily protein as well as required for your age, lean weight and exercise amount is it 1, 1.5 or 3 gm of protein /kg . Do some research
@@abladerunner831 This one I did already know (and have been putting into practice). My one problem (which I have pretty much solved) was not wanting to increase protein mainly through supplements of some kind--including protein bars and shakes. Learning which foods are naturally higher in protein and increasing their proportion in my diet has also helped me see results.
Maybe add another rest day, so 2 days of rest before another workout. Especially at 71. I was lifting every other day and went to every 3 days and have much better results. 66yr. old.
Thanks for working out I’m 36 but I love hearing people still working out in 70s 80s and 90s I want that as my goal thank you for the inspiration.
This is why as an exercise science undergrad I wholeheartedly support this channel. Jeff explains things based on science principles that so many miss out on. I put every young dude I can onto this channel because it is basically what I learned
I train on the 3x6-12 principle. I use a weight that I at least can do 6 reps with, and once I reach 10-12, I increase the weight using the same method. Has worked wonders for me.
Do u train to failure? For me some workouts I can’t get more reps than the last workout or I even end up getting less reps
@@ty2smoove__OnTWITCH I do train to failure. I keep pushing with the new weight until I reach 10-12 reps (usually takes a few weeks), then I add more weight.
This ^
@@ty2smoove__OnTWITCHwhen you get to where you think you can’t do more, just began to drop set until failure is what I do, get an amazing pump, & along with breaking down the muscles during Time Under Tension promoting great muscle growth/gains.
Exactly this. This method seemed to show the best result for me so it's what i kept doing
One of the greatest things i learned from Jeff is the principle that your muscles couldn't care less about numbers, for them it's all about tension and how they feel. The numbers are just our way of keeping track of progress over time they mean absolutely nothing during a single training session. Great advice.
So push beyond 12 reps?
@@khairuddinsaid4060 yes when it feels right. I only use reps as a guide as to whether i've got the weight right. I try to avoid working to a certain number instead work to the max of what my body can do that day. Some days it'll be 15 reps other times 8. I just go until my form breaks down, i don't push beyond that to avoid injury. BUT i do really try and sqeeze every ounce out of each rep. As long as you do that reps are not really that important. If the weight is too light you'll stop from general fatigue rather than your muscles being done, if the weight is too heavy you'll barely be able to do enough reps to work the muscle properly. It's really all about getting the weight right on each set, if you do that i think you're golden! I think if you're working out properly you don't need to "push beyond failure" i personally think that's dangerous; if you're doing it right you'll know when you're done cos you literrally won't be able to do another rep without doing some crazy shit to get it up, if you get to that point i'm done.
@@khairuddinsaid4060 or less
I have absolutely been guilty of each mistake described at one time or another. I now train with "time under tension" being my leading factor and have seen much better progress. "Once the burn starts, that's when the set starts" is a phrase you don't hear often, but should be something everyone thinks of when they exercise. As a healthcare provider working at a rehabilitation facility, I get a lot of questions about how long to work out, what repetition range to work within, rest periods between sets, etc.. I generally tell people the same thing, don't get fixated on the numbers, what will help you more is time under tension and proper form. This video was a nice refresher for me that expanded what I already new. Thank you for sharing your knowledge with us, Jeff! Appreciate keeping it real and calling people out!
It’s incredible how much meat is on Jesse’s frame from when they did the first video on this topic. His confidence also.
If anyone who is a beginner is confused or having trouble applying this, it’s ok. I had the same problem when the first video came out. I was following his program at the time too. If you have a good program you’re doing, focus on form and being consistent with your training. Over time increase weight or reps or difficulty of sets, and you will see results. Don’t sweat the details or many different ways to improve a set. You got this!
@Mathilda2zero Jeff, putting the meat on Jesse's bones!
Oh no...
Pause
PAUSE ⏸️
meat gazers 😐
@allenm9775 FACTS homie 🎯. He went from bone scrawny to lean muscle.👀💯💯💯💪🏾🧔🏾♂️
When your channel first started and for a couple of years, you had less than 4000 subscribers and bro science was taking over RUclips. I'm so glad people now know the magnificent worth of your knowledge. Thank you for persevering Jeff and staying true to what you know is right.
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina Too many people get it wrong so easily. He has to overexplain to drive a point home to smarty pants who think they know everything while they don't.
@@AsAWhiteManMarriedToALatinaquit copy pasting comment, kid
He didn't say anything about half Rep in this vid
Bro science has its merit imo, but like anything it ought to help if it comes from something cohesive. Jeff has a way of explaining things that translates well into people and it works.
Personally I think people should just follow both. Follow someone like Jeff for in-depth explanations on the intricacies of lifting. Follow someone who's a bit more on the bro-science side to get your momentum going (I follow Eric Bugenhagen). Look past the controversies and use things that works for you.
@@RazakelKairo1994 So if Jeff says perform this exercise only from a seated position and Eric says don't you ever do that and perform it standing, for example, what are you gonna do? Personally, I don't want to risk any more damaged joints with bro science. I'd stick with Jeff or someone similar.
Always love the knowledge,you never stop learning,I'm 56 and trained all my lifetime,he's educated me from stretching,strength and cardio,5 stars
Nice one pops 🥰
Students for Life
Students of Life, sir
I am also 56. I have been exercising more or less continuously since the age of 12. Keep it up!
Why do you still look like a baby?
I watched a lot of your videos when I was getting seriously into lifting several years ago. This was a great reminder of one of my big takeaways from them that stuck with me: the biggest factor in an effective workout is the effort. Sure, put some thought into your program, have some kind of logic behind it and know what it's going to benefit. But whether it gives results or not all depends on your commitment to "leaving it all on the floor," every time. If you're not pushing yourself to do something you can't yet do, you're not really making progress.
Spent like 3 hours making a new workout plan literally a week ago…. yeah Jeff, 3 sets of 12 for each exercise. Thanks for calling me out, you’re a real one 💪🏼
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
I've always done 4 sets of 12 reps per exercise and always done each set slow enough to complete the set in 45 to 60 seconds. If I can go past 12, I increase the weight until I can only get 8 reps, then ill work my way back up to 12 reps over the weeks, then increase the weight again. Good time under tension and always pushing for progressive overload. Its never let me down!
I don't train to failure because I need to make it home after the gym. Lol! I definitely focus on form and doing a slow and controlled rep. My body feels good with three sets. 1-2 sets it feels like nothing. 4 sets is too much. I'm not interested in making my muscles huge as a woman but I need them to be strong and have endurance. I don't feel the need to lift the heaviest weight at one rep.
This is the same way I train, though I usually start a block with 3 sets and add 1 more each meso until I have to deload. I use 10-15 rep range on delts, triceps, calves, and quads. Everything else gets 8-12.
Going past 12 on your first set is different than going past 12 on your 3rd or 4th set. Are you waiting to see if you can do 13 on your last set or first set?
Yup, i learned this from AllPro's beginners routine a decade ago, and started using it again last year when i began lifting again
@@jasonoliver7881 My first set. If I can get to 13 on my first set with a specific weight within 45 to 60 seconds, I go up. I'll always try to get to 12 reps on my 2nd 3rd and 4th set too. I can get there most of the time but it takes a longer set to do it... which is even better because its more time under tension.
I really liked the logic. I've often found myself concentrating on finishing the set because I'm starting to lose it, and then going to a lighter weight because I know I can do the "number". I like this methodology!!
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
youtube engagement lol@@AsAWhiteManMarriedToALatina
@@AsAWhiteManMarriedToALatina can you explain the time under tension in that case.
@@hasbun88 so if you feel you can't do 12 just do 11 and make the 11th last extra long if you think you'll have enough energy to do 11.5 reps, rather than doing 11.5 reps. And then if you can almost do 11, take extra long on the 10th rep.on the 3rd set. Seems like he could just said "do low single digits and don't worry about doing less reps on later sets, just take longer under tension" would've been way shorter but he needs 10 min to monetize the video so I don't blame him
@@AsAWhiteManMarriedToALatina agreed sometimes too much information is not the best option. Thanks for the explanation.
He’s amazing. There are so many pt’s online sounding so good but Jeff is a myth- buster - by far the best. I learn so much from him
Been doing this stuff on and off since the 1970s. 64 year old here. THIS IS ADVICE I HAVE NEVER HEARD! I have heard chunks of this and various tidbits. BUT, this is the best no bullshit set advice yet, WOW! Going to do this IMMEDIATELY! Thanx a lot!
True
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina explaining the reasons behind it probably. If I hear a 25 second video that says "dont do this thing you've heard everywhere, do this instead" I wouldn't believe it for a second. By having him explain the reasons, you understand the logic behind it. Plus I think 10 minutes is the minimum to be monetized? haha
@@AsAWhiteManMarriedToALatinapartial helps stimulate muscle growth.
Its so cool you still have Jesse with you.
Lol you'd think he would be in better shape though
@@user-ct2yj3wj8phe's come a long way 💪
Focus on the content within the video, not the creator or assistant.
Jeff is simply the best I ever seen. So informative and the detail is just easy to understand and to implement. I have 3 grown sons that all use this channel and love it
u haven't seen me!!
Came across Jeff during the Pandemic and learned about working to failure. that’s all you need to know. He makes it easy to understand
I used to watch your videos, maybe 7 years ago or something.
Jesse was skinny. Now the guy is jacked!
Congrats guys!
"jacked" yeah ight
@@xKamiiii better than you
@@ustc2295 cuz you know what my physique looks like right? 😂 damn you're a sad one
@@xKamiiiiYou’re a sad one for dissing someones progress. The comment was saying that he came a long way from being skinny. Just because he doesn’t look like a body builder you gotta open your big mouth and make him feel like he hasn’t come a long way. He’s got big arms anyways, especially from his starting physique. You aren’t someone I would want to run into at the gym. You bring other people down.
What a good man/excellent free trainer. Explaining the exercises step by step and in detail how to do safely. A thank you is not enough. I watch your videos at least an hour. Honestly the best.
This is really good info, and surprisingly still not widely known. When I started training clients in 1988 I would ask them to allow me to select the weight for them (always lower than they thought they could use), and set the pace for the rep (twice the count on the eccentric portion of the rep), and usually found that the proper training weight, was 10-30% less than they had been (mis-)using. My trainers had the motto, "It's not the weight, it's the work!" Keep up the great content.
I have never heard it broken down like this I have been lifting since I was 14. I am 30 now. I use to watch you when I was younger but couldn’t grasp what you were saying. You are an absolute genius at this man I wish I could work with you 1 on 1 you are the best on RUclips at explaining the how and why. Keep it up this video is awesome!
I've just started training again after a year and after all the research I've done, I wish I found this 10 years ago... Thanks so much.
Mike Mentzer talked a lot about this too. It's all about about tension on the eccentric part, which is by far the most important... Good content sir!
Not correct......
Mike Mentzer style of working out puts too much stress on your heart
One of the best videos. I never knew about the 45 seconds needed to reach the best result in terms of reaching the tension peak during the set. Thank you for teaching me something new with every video!
Time under tension helps because it allows more stress and therefore more stress to the muscle allowing for more gains. Sadly not many know about it.
Love your content. I've been lifting for 57 years. It's a mistake to drill down to time under tension. You have muscle activation and system recovery, it's a continual balance. Short, focused, controlled sets, sub-maximal effort, allows the lifting athlete to monitor their systemic impact. It's easy to stimulate, and over stimulate, our muscles. Most lifting athletes don't need tips and tricks to promote "complete muscle stimulation".
The lifting athlete is far better served by being trained to "sneak up" on their upper fatigue range and learn how to stop when their tank is 60% to 70% empty.
Gains come when we adequately recover. Regularly and sufficiently stimulating our musculature at a moderate level will promote growth, reduce long term negative impact on our joints, tendons, and ligaments. It also allows the lifter athlete to sustain their motivation and experience the vitality that will translate to stepping into their workouts with ample energy, focus, and motivation.
Stimulate, don't annihilate! Think flow state training. Find your sustainable sweet spot.
Jim Todd, a lifter athlete I went to college with always said, your goal is to leave the gym with more to give. Play the long game. It took me over 50 years to learn that lesson. Keep the great content coming! All my best.
Sr., you are absolutely right, for so many years I made that mistake, just trying to make it to the last rep and doing a poor job. Now I have slow down and I started to see actual results, slowly but surely!! Thank you for teaching the proper way how to exercise.😊
i still don't get it, then what should we do?
So what he is saying is: don't fixate yourself into making it to the end of three sets of 12 reps each or whatever number of repetitions your sets are, if they are not challenging you, instead concentrate and make sure every rep counts {I heard somebody say "bad reps don't count"} from the beginning by making sure you start with a weight that challenges you from the start and that you allow the tension to remain in the muscle as you go down for a count of 3, and then count to one on the way up, a total of four counts for rep, one explosive up, three slow down. For example, if you have been doing 3 sets of 12 of bench presses only using 30 lbs. and if it's easy and if you don't get to failure by the time you hit the last reps of the last set then you should add more weight next time and see if you can make it to the third set and finish it, you may not make it to set three but that is not important, the important part is that you reach failure to have muscle growth. Hope I did not confuse you anymore and that this helps. Good luck and keep on pushing!!!
@@CharleyFelino thanks a lot. got it
@@CharleyFelino so does that mean that i really do not have to do the third set if i fail at 5th or 6th rep in the second set?
@@reuben5317 That's right!! 😁
New to weight training. On the 'Newbie Struggle Bus'. Have started to see progress and gains slowly (I'm 55) Love what you posted here. Giving it a try next gym session.
Only do one set without drugs you will overtrain and lower the weight slow don't lock out at the top .
Just wow! Incorporated this principle this week and slowing down and creating that tension! Getting sore from doing less reps even though using same weight I was doing with 3X12. No more of that for me. Can’t wait to see results using this principles. Thanks Jeff👍🏼
How many reps do you now or do u just stop at a random number?
@@LooseBills I think it s basically what is explained in the video: the number is not the target, but the tension/pain is. But for me when I can t do more, I just drop some weight to go until failure. Then I reach a number close to 12! ;)
One set done to failure is all you need! Better than 2 sets and marginally less gains than 3 sets
Great information this guy is spot on!!!
By FAR you are the MOST knowledgeable person; I have EVER heard speak about the actual science behind lifting weights. Thanks Jeff, for ALL that you do, and put out there. Keep up the good work. GOD BLESS!!
Interesting use of a semicolon
Absolutely DISGUSTING and offensive, keep your evil cultist crap to yourself instead of insulting people like that
@@ParkerBG *incorrect
Thanks Jeff and Jesse! I've learned the importance of the negative and have had more gains in my 60's than i have had my whole life! You're a great teacher sir!
Can you explain more please?
@@Dwallace-80 Example: With the chest raises done here, the negative is the coming back down to the chest. Slowing this motion down is "more" workout than the push upwards.
@@pinetree5489 thank you!!!
I love Jesse's new look. thank you for your good tips
That's pretty gay
@@caseymelick8023it's 2024 handsome
He's not on steroids @@paradigmshift1979
@@paradigmshift1979Jesse made a video on the subject a year ago, the essence of which is "I don't care". He's feeling good about himself, and happy about how far he's come from the sick, suicidal young man he once was.
@@caseymelick8023it is called being nice. Maybe it can inspire you a little bit.
aye, I think a lot of people should know this, thanks for making this video, greetings from Washington
I happen to be at the beginning of the Max Size program. The first wekk calls for 10 sets of 10-100 reps. High volume. He says to lower the weight if you start with too much to get through all 10 sets. But in this video he says that’s all bull crap. He very regularly rants and raves against practices that he demands in his programs. His main approach to teaching is to be negative rather than positive, to put down other people and their ways. Btw, the high volume approach is really working. Man, do I feel it the next day!
All depends on your goals though, so longer sets with high rep counts and lower weights is endurance training while heavy weight and lower reps is strength training. You should be doing both week of strength then 2 to 3 weeks of endurance 1 week off and then repeat, this is what's working well for me
I don't think you watched the full video. He addresses your point at 8:35
I can't even pay attention because of Jeff's biceps.
Apart from the amazing knowledge that you have, I find your incredible passion for guiding/teaching/advising us an integral part of my fitness journey. Thanks, Jeff.
The passion you put into explaining things is really addictive! You are number one
🎯 Key Takeaways for quick navigation:
00:00 *🏋️♂️ Focus on Muscle Tension Over Repetition Count*
- Muscle growth is driven by tension, not by hitting a specific number of repetitions.
- Mechanical tension from heavy loads or eccentric muscle tension can stimulate muscle protein synthesis.
- Emphasizing a fixed rep count can lead to compromised form and reduced tension, hindering muscle growth potential.
01:15 *🤔 Reconsider the Significance of Repetition Counts*
- Repetition counts, such as sets of 12, are not arbitrary but designed to ensure adequate time under tension.
- The eccentric phase of a repetition plays a crucial role in muscle growth, requiring controlled movements.
- While higher rep ranges can be effective, focus on effort and tension rather than fixed numbers.
04:25 *💪 Avoid Fixating on Repetition Count*
- Fixating on reaching a specific rep count can lead to sacrificing form and intensity for the sake of numbers.
- Prioritize maintaining proper form and tension throughout each repetition to maximize muscle growth.
- Don't hesitate to adjust weights or switch exercises to ensure effective muscle stimulation, rather than adhering rigidly to predetermined sets and reps.
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Thank you so much!
Very very helpful
Thanks. Helpful to me
Jeff, you are my first stop when I'm looking to get a refresher on proper technique, or new training ideas. However, there isn't much out there for the growing group of 50+ year old athletes who still play sports at a very competitive level, and are looking to build and preserve functional/explosive strength, (vs. bodybuilding). I know you have a history of working with professional athletes, and I believe if you created content for this cohort there would be a robust following, and much needed guidance to this growing demographic. Hope you consider it. Thank you.
Check out... The Knees over Toes guy on YT. (ATG) Jeff recommended him a while back. I've been using his (Bens) workouts for the last 2 years.. and at 59 I'm more mobile and explosive than I was in my 30's. I can run Sprints, perform 30 inch box jumps and dunk a volleyball on regulation size basketball hoop.
The OG of RUclips fitness. An oldie but still a goodie.
I'm almost 63, been lifting for decades and I've stalled out on gains. The burn hurts way more now than it used to so I've been more focused on just getting the sets done vs. doing them right. Great video, my old fanny just needs to suck it up.
I just had to subscribe... This is sooooo true! No more reps for me... I'll be switching to lifting till muscle failure. I just started including weights to my workouts and I've realized I've been missing out by quitting once i get tired. Rest gives me the opportunity to get back into it when i thought i couldn't get another set in. Great info! Thank you for sharing ❤
This has been studied several times and everyone says something different. "Faster ascent is better" "there is no difference" "slower is better". People, just lift controlled and safely and find what works for you by trying different variations. The more weight you put up the better (we're talking strength here after all), just don't half rep it or hurt yourself.
Reps are key
I agree. Different things work for different people. And, coming from a powerlifting background, I’ve always prized strength over muscle size. I see big, juiced out dudes benching 405 for a for a few reps. Then I see some 165 lb dude banging out 315s for fives. Sure, the bigger dude is stronger, and obviously looks stronger, but the smaller guy is much more impressive. In fact, back in my day (born in 1961), at our gym, we called bodybuilders “puffpuffs.” To sum it up, we hit the gym and put our backs into it!
"We're talking strength here after all" - strength training is a completely different ball game.
If you are gonna do partials do them in the most stretched half. Not most contracted
They say half reps are better now
My mind is blown away! I've never looked at it this way and have a newfound focus. Excellent message! Appreciate it!
This is great advice. If you like this go watch Coach Richard Polatino on Championship Muscle. He transformed my approach and have been injury free for 3 years at 52. Good luck from an Englishman 🇬🇧
Jeff- Thanks for the reminder.
It's great to see your videos on my feed, again.
This affirms what I've been learning and doing as I've gotten older and had a couple nagging injuries including a herniated disk. I'm 53. I now focus on "medium" weight, with VERY SLOW, PERFECT form. The Dumbell press in this video is perfect. Sometimes I'll pause in the middle of the eccentric and just hold till it hurts more, then continue the presses. Sometimes I pause at the very bottom and let the weight stretch open the pecs, then go slowly up from there. Or, I'll mix in more of a slow Fly form to accelerate the burn because I'm using "medium" weight vs heavy, then return to the press with a good burn generated. My focus is on fatiguing the muscle thoroughly, not reps or weight, which is a big change, and arguably more "painful" Banging out a set of 12 in 27 seconds is a LOT more comfortable than playing with the eccentric so that you take 60 seconds and your chest is absolutely burning by the 6th slow, perfect rep. Counterintuitively, SLOW, PEFRECT, MEDIUM weight reps and sets can be much more painful than, what I used to do, what Jesse just did, which is doing heavier reps but banging them out faster and getting less burn.
Good work brother, keep on climbing
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
Huge fan of how these two explain the science in their videos. It takes the "meat head" factor out of so much noise on youtube. Keep it coming guys! Thank you!
Jesse has come along way when looking at videos from 3 years ago. Keep it up man!!!
Just started lifting this week and this probably is the most valuable lesson I could learn. Thanks Sir!
To build muscle you need to stress the muscle and it will adapt “grow”.
All these people online telling you to “do it this way”, “avoid doing this”.
Everyone’s body will respond slightly differently to rep ranges, style of training, whether you’re training for hypertrophy or a more strength based, powerlifting style. The best advice I’ve ever had is if you’re growing, keep doing what you’re doing, if not, tweak your training and find out what does work for you. There’s no one way or one size fits all, you need to workout what works for you.
True, but if you’re young and starting out and exploding with natural testosterone this advice is fine. After you’ve been working out for ten years you know how to listen to your body to guide your workouts.
It is not that complicated, guys. Always keep good form, perform slow reps and choose a weight that you can rep anything between 5-30 reps. Do not focus on an exact number, but always rep until failure or near failure. If you track your training and last time you hit 3x12 with 40lbs, it is not your goal to hit 12 again but to max out this time. Maybe you hit 3x13 or 13-13-12. Just dont stop at a certain number.
To ensure progressive overload you should switch to a hesvier weight whenever your reps get up to 3x30 or something like that
Great video. There is both LOAD and TENSION (which you address at about 2 min). Hypertrophy studies show 5 reps to 30 reps grow the most. But we don't have to truly worry about TIME under tension, but the tension under load needs to be considered. So a 5 rep set, with SUFFICIENT LARGE load and good eccentric resistence may not take a long time overall, but still valuable. Problem with 30 reps goes without saying...it burns, tires use out, and you waste a decent amount of time towards failure or near failure I like your stuff. Thank you for taking the time and going over this stuff for us.
That's not the problem, that's the unique stimulus it provides
*_Instead do 3 sets until failure 🥴_*
Thats a better way to describe and sum up the resolution.
1 set to utter failure
i prefer that
That's right, @rjaybruhh. The goal seems to be to choose a high enough weight to make those failures close to 12. I'll admit I'm bad at it, though. I'll stop at 12 with some in the tank.
Big facts. Don’t fixate on any numbers. Fixate on failure, or near failure if you’re at the beginning of a cycle. Jeff gets people lost in the sauce.
0:30 Not seeing a mindful squeeze at the top of each rep, and the eccentrics have a flaccid quality. Not necessarily bad form, but there's a lack of intentionality besides "do 12".
Always a treat to get your advise , whatever you say is a treasure . your advise saved my life after my shoulder injury .
Ok, I’m a 76 year old man. I’m 6’1” and currently at 222 lbs. I went to our gym in the condos where I’m living. I was just getting lazy and loosing muscle mass. My work out was just to find out what I could without causing any problems. My workout was about a half hour working my upper body. I felt good. Your video was very interesting. In my mine I decided on 15 reps and 3 sets. Well next time I’m up I will work out in a better way. Thanks
Today marks my first month in the GYM, this video is definetely a great source of info. Thank you!
Start watching jeff nippard and youll understand
"Counting repetitions is not your goal. Making all your repetitions count is the goal." PREACH!
I've got absolutely no idea what I was supposed to take away from this.
Don't fixate on doing reps just because you have to hit a specific number. If you think you have to do 12 but you only end up doing 5, it's better to just do 5 really good ones than 12 bad ones.
The fitness industry is built on bullshit. They have to come up with “new” things all the time to stay relevant. Just eat right and do the work - whatever your chosen workout is. It’s not rocket science like all these fitness instructors try to make out. Just do the work.
Reduce the weight so you do 12 slow repetitions.
It's better to do 6 to 8 quality time under tension reps even if you where shooting for 12 ,rather than half assing reps to hit a certain number
Are y'all serious?
"the language of muscles is tension, not a number on the side of the dumb bell". That sums it up. My favorite quote
Who remembers the very first video when Jesse was introduced?
Still looks almost the same even with such "super effective" workouts
I wish this guy and the internet had been around 30 years ago when I was living in the gym. This information is absolutely amazing. But at my age, my tendons are starting to complain loudly about heavy weights. But I never get tired of watching this guy's videos!
Agreed
What about muscles & fittness learned most of it from that!!!!
@@George-zd6rb , yes, I did subscribe to Muscle & Fitness magazine back in the day. It was VERY informative and helped me a lot! This guy takes that to a whole new level.
so how many?
20 reps min, unless it’s face pulls then do 15 with perfect form
36 sets of 1
Lol
36 sets of 36 reps💪💪💪
All of them
I love finding out I am doing the right thing without knowing why I was doing the right thing. Love the content!
What sucks is when you get older and your joints and tendons give out before your muscles do. 😫
I feel you.
Yes
Why is he shouting?
To get it through our thick, thick skulls.
Because it creates tension :D needed for your muscle growth
This sport is so controversial that anyone can say anything to justify their training style.
Sure, everyone is entitled to their opinion. But there’s a fine line between opinion and fact.
Well then as a rule thumb, stick to ur your style if you’re progressing and hitting your fitness goals, and if you’re not, learn and adapt to better training approach
This is said perfectly. Love that he emphasizes tension and time. Just had this argument a week ago with a friend that does 3/12… I told him 10,8,6 or 8,6,4 and adding weight to push near failure point… slow release and some explosive reps.
doing reps is killing your gains, we finally reached the bottom 😂
As long as you to failure or very close to failure you will grow.
So in other words, just use a 48 second timer and stop counting reps.
Thank you
Not sure where the 48 seconds came in?
Lords work
No. Count your reps still. Sometimes you will want to power through sets until the time is up, other times you will want to hold tension as long as you can. Let's avoid Plateaus :)
Just max out
Youve explained why my personal trainer set me up to gain, thanks. Youve also implied that around 99% of the people at my gym should see the personal trainer
1:10 in and all i can think is time under tension.
This guy talks to much to get to no point!! Couldn't even finish it!!
Just discovered you and was gonna share with friends and family and in the end you took The Lord's name in vain. Why would you do that? You lost me and others because of it, but that shouldn't be what bothers you.
Finally, thank you for explaining something that has been hinted at by so many but never actually said!!
haven't checked athleanx for a while, keeps giving solid advice.. good quality reps and control the movement, when it burns the set begins
You know, this is such a simple concept, but I think because three sets of 12 is so ingrained in my head from high school, I feel like I would still need to hear this from you at least two more times because of the ingrained nature of it.
Like what you’re saying. Makes sense. I decided to go to 20 reps and found the burn and gained some muscle and joint relief. I was always sore in the joints with heavier weights. I’ll try to integrate the rest of what you showed us. I’m 70 and not giving up on my work outs.😅 One point. Be a good steward to your body, mind and spirit. Feed and exercise all three. Most importantly the Spirit through the Word. Please no more GD or JC. Thank you for sharing your knowledge and expertise.
I have learned so much from following Jeff over the years and continue to do so!! Yes, he sells a program, but he gives away so much free information!!!
This was really helpful for a noob like me, noob even though I'm 40 lol, the program I'm following is literally ALL 3 sets of 8-12 reps, well a couple to 15 reps. I thought the whole goal was x amount of reps for x amount of sets, if I couldn't get all the reps in the last set I would actually lower the weight the next week to make all the sets/reps and then go back up in weight from there. The program was telling me that weekly volume was the goal and main driver. this was an eye opener for someone as inexperienced as I am, thank you!
Perfect you have showed what will build more muscle without any extended time👍
That is exactly what I was doing so far and wasn't sure what to change. Thanks for the insight, I will adapt this 100% 👍🏻
Randomly ran across one of this guys videos awhile back and decided to try out some of his advice. Immediately saw improvements in the quality of my workouts. Appreciate the explanation of the science behind it too. Good stuff.
I respect you a lot, you were largely responsible for correcting my rounded back. On the subject of 1/3 seconds, I understand that it is common knowledge, to do each set for approximately 45s. But recently I saw a reel of a big guy saying that these slow repetitions are not correct. I personally feel my muscles a lot more when doing faster repetitions. Controlled, focused on the muscle to be worked, but faster. I feel the muscle pump much more, much faster. I'm not talking fast enough to "train tendon elasticity". I don't find it difficult to do the eccentric for 3 seconds, on the contrary, I control the weights well and it seems that there is not so much muscle fatigue. But I'll try again with more focus. I'm also "training cute", with less weight and more repetitions and I'm noticing results. When I trained hard I always had small injuries in different places. Thank you again for your content that helped me a lot in the past, I had stopped watching this subject about 2 years ago, now a video of yours appeared on my home page and here I am. I have to review the squat execution, there's no way I can do it right haha
I do think this matters for growth but not necessarily strength. Powerlifters will stick to pretty strict programing that is pretty low volume (and low time under tension). Novice to intermediate powerlifters do fail to get enough volume because they follow programs designed and used by expert-elite lifters. Jamaal might do 6 total working reps but he's moving a mountain of weight and fatigue, injury risk, and recovery are all factors at play when you get to elite levels of strength.
For most of us this advice is super solid. Personally, I follow mostly strict programming for my SBD lifts but based on how my body feels I will throw in joker sets and I always include an AMRAP if it's not a peaking or deloading week. For my accessories I completely go by feel. Often I'll do something like incline dumbbell press with a goal of 3-5 sets x 10-12 reps with the expectation I fail my last set. If the accessory is on a cable machine I usually include an AMRAP triple drop set as my final set.
Why go to the gym just to go through the motions? Get in, work hard, leave.
For many years (I am 62) I have been doing everything you recommend against and have never gained any noticeable size and only a little strength. I will try your recommendations which sound logical.
I hear this advice repeatedly, and I appreciate you sharing it, Jeff.
Wouldn't it be more effective to focus on reaching failure with each set? For example, if you've been using the same weight for months and no longer reach failure by, say, the 18th rep, it’s probably time to increase the weight.
Regarding sets, I usually stick to 3-4 per exercise, but I adjust depending on how I feel that day.
Tracking the number of reps, sets, and weight helps me monitor my progress. Interestingly, aiming for 12 reps often pushes me toward failure. For instance, during a lat pulldown, if I weren’t counting, I might stop around the 10th rep. However, aiming for 12 motivates me to push harder, often reaching failure.
Thanks again for the valuable insights!
Im 40 and havent lifted seriously for about 12 years. Few months ago i started again and found your channel, the information i have gained has been very valuable to me, and implementing it i have seen better progress than when i was mid 20s doing many things wrong for much longer periods of time. This has reinvigorated my excitement to get fit again, as I got fat in my 30's and started with 30 to 50 miles of cardio a week to drop weight last year and started pumping iron again a few months ago to help get some better shape. In my search to help target areas i found your channel and it has helped me incredibly to target fat guy areas specifically, have better form, and learn new exercises. Im working with an adjustable bench and dumbells only, so your videos have helped me get a full body workout with what i have. Thank you so much for providing good reliable information, as oppose to much of the other garbage i have come across where the #1 tip is really the juice and pretending otherwise with a bunch of BS.