If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I'll get back to you today! Hope you all enjoy the video!
Why leave reps in the tank? On the one hand, I understand that volume is needed for muscle hypertrophy. On the other hand, don't studies show the need to push training to failure in order to achieve optimal hypertrophy? Aren't muscle strength and hypertrophy coextensive? Isn't pec size directly correlated to one-rep max on bench?
I had done hypertophy for a while with some stalling phases and low/moderate results for like a year. But when I tried dup (daily undulating periodization or smthing..) for 9 weeks my result rocketed strenght and size vice. I got like 20% to my squat deadlift and bench maximums with some decent size on the side. I used this as a guideline: www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/ My deadlift is now 240kg bench approx 140kg and squat 170-190kg. Can you make a video where you research dup like you have with other topics. The result I got were insane compared to previos program. Also hypertophy vice
Jeff Nippard you didn't discuss rest intervals at all in this video. I don't know what science says, but in my experience higher rep ranges and lower weight require shorter rest intervals for optimal training. The lower the weight the shorter the rest intervals need to be, in my experience. This is only a general rule. Longer rest intervals don't seem to allow you to produce enough of a stimulus for growth when using light weight and high reps, especially 15 or more. Of course, studies show that rest intervals of 2 to 5 minutes are better for hypertrophy than shorter rest intervals, whether 90 seconds, 60 seconds, or less. Great video but I wish you would have mentioned rest intervals. It's the most overlooked aspect of training.
Hey Jeff, just wanted to say your channel alone has pushed me through my 3years of training and enabled me to bench my dream of 100kg, when i started at only 40kg when i was 18, (now 21) Thankyou for everything, keep on doing you
I’ve naturally progressed after 20 years of hard lifting to a warm up, then heavy first excercise, medium middle 3-4 exercises then wrap up with with a burn out few sets to Inorporate all aspects into essentially each workout and nearly isolating each major muscle group each day. Works great for me
Almost 4M subs and just 600k views...this doesnt add up. This series should be mandatory for everyone to watch until it's embedded in your brain! Pure value content 💪
I just started this program with a friend. I love it so far. I'm over weight currently and it's taken a very long time for me to get into the gym but this is a training program that is working for me. Thx bro! Cheers to a new journey:)
I am only just watching these now and find them to be very helpful in bringing it back to the basics!! Thank you very much for making such valuable and informative content
Great video once again. I just want to add that I think focusing on very heavy weight is not only risking more injury but also much more taxing for the nervous system which opens up a whole other can of worms, so I think people are better off with lighter weight. Most of us just want to look and feel good and have decent strength, and we are not trying to qualify for the World's Strongest Man competition 😉
In my opinion, your are one of the best fitness trainer. Everything is based with scientific evidence, you confirm/refute many things that go viral with no base. Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews's and yours. Keep it up and thank you for the information!
Been following your journey for a while now. Huge fan. Stepping aside from the bodybuilding/informative videos you make your v logs and other content is really entertaining :). You deserve the following you’re starting to accumulate. Keep it coming my g
Great information! I cannot tell you how many times I have seen a request for questions on various channels or IG accounts where I asked questions that were in the context of what you covered in the vlog but never got any feedback. This was VERY helpful, thanks Jeff!
Hey Jeff, I’ve had an idea for a while for some content I’d love to see from you. I think a Dietary/Nutrional series would be highly beneficiary to many of us. Sure, the workout portion may be 10/10 but many people are shy on the scale of their nutrition plan and values. Thanks for your time!
Jeff, I hope you read this. I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people. Four phases- Hypertrophy, Strength, Power, Endurance Hypertrophy- 76-86 % of max with a 14-8 rep range Strength- 86-92% of max with a 6-3 rep range Power- 30-60% of max with a 6-3 rep range Endurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins) Each of these would progress and de-load on the 4th week of every 4 week phase.
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
This explanation of rep ranges is brilliantly concise. I really enjoy the variety of content you create as well as your personal testimonies. Great video!
Great episode ;) Thank you for your work!! I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building) ... and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc) , also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok , so that's my wishlist (the short version). Keep the myth busting!!
One of the things I noticed about the high rep like 10 reps, versus the low reps 1-3 rate, is the effort people put into it... meaning if you do ten reps, most likely you could have done twelve or fifteen, they don't take enough time to choose the right weight where they can ONLY do ten reps, but for the 1-3 range people know they cannot do another rep.... meaning it is a truer range in the low rep range more honest, you cannot fuck around either as far as paying attention to technique the best you can, whether the 10 rep range you can fuck around and it is more forgiving, meaning most likely you are in fact half assing it in the effort and technique departments... also for COMPLETELY UNTRAINED people, the ten range max is never a TRUE max, and the fact they get tired might just be because they are COMPLETELY untrained.
So my brother isn't really a gym person and only does dumbell curls he says. I've been training for about 1 year now and my arms still aren't big as his, and all he does is high reps he says. He always says ''I take a ok weight not too heavy and just curl as many as my arm can'' His peak/arm is actually pretty good for a guy who doesn't really train much and he does Hella reps like about 20 on each arm. So by this I started doing more reps and my arm actually grew and now I got a peak I'm ok with
James Leroy its upper/lower program 4 times per week. Fullboddy 3 times per week. And bodypart split aka brosplit 5 times per week. Monday chest tri , tueSday legs abs.. so on
This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far... and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha! Thanks brotha.
Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: “In reps 1-5, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 10-14, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 25-29, EMG activity is highly random and force production has deteriorated”.So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video... thanks
TELL THEM THE TRUTH so nice of you to call someone retarded when they are asking for advice! Keep being that awesome human being that we all need and appreciate!
You should be going near failure per set and then going to failure on your final. I find if I feel I can do more the 15 reps on a weight then I bump it up a bit for the next set
Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus. Setting the focus to the board means it will be in focus for sure. Using F - 2.8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall. Do a test shot of say 10 seconds to verify where your focus actually is. Just a tip for not having unwanted focus pulling and searching during the video.
4- 6 reps for compound 6-15 reps definetly for body weight and isolated lifts ie calves, biceps ,dips etc never thought about it like that. Push your limits let your body recover eat food. Learned a lot ofsolid info thanks
Just looking at that 2015 study, it seems to say that volume wasn't controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.
Awesome video. I injured my shoulder and I’m starting to train with very light weights because I don’t wanna injure myself again. It’s good to know I can train with 20 reps per set and still get into shape.
For my body personally I used to do high rep (sets of 20-50+ doing 4-5 of these sets) and I found I got stronger but my muscles didn't really grow. Where as now I train at 80-90% of my PR for AMRAP (I hit my limit at about 5 to 12 reps for most exercises) for 4 sets, my muscles grew tremendously to a point my doctors think my supplements might be spiked (waiting on blood test results, ATM).
Jeff, huge fan. Just one request, if you could turn off autofocus when doing these whiteboard presentations that would be rad :) Keep up the great work, and thank you for the immense contribution to our collective fitness knowledge.
Loving your fundamentals series Jeff! What you mention at 7:20 - wouldn’t it make more sense to leave, say 25%, of a rep-range’s reps in the tank (this keeps the reserved energy relative to the ranges as opposed to absolute). So leaving one rep in the tank when attempting a 4 rep set would be roughly equivalent to leaving 3 reps in the tank in a 12-rep set. Just an idea! Keep crushing it 👊🏼😊💪🏼
Just noticing the focus hunting. It's best to auto-focus on your subject (either you or the whiteboard) and then switch your cam to manual focus so it won't KEEP trying to auto-focus if something moves (i.e. the wobbling whiteboard or you moving about). Not sure what you're using, but on many DSLRs it'll be a physical switch at the front of the body near the lens that you'd normally operate with the thumb of your left hand when it's wrapped under the lens.
Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold ~400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that~ 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.
Newsflash: pretty much any rep range can work. I've done everything from singles to 25+ reps and find benefits to every set. Consistency over time is the true path.
Jeff, when it comes to counting sets towards your planned volume, do supersets of the same muscle, say 3 sets of leg press and leg extension, count double for six sets or three?
I started training relatively heavy in April after a 5 year break and for no particular reason I chose 15 reps/set. And I love it! Comparable results with 8-12 and far greater endurance. Took months to get used to it though...
Hey Jeff, 2 questions 1) are the 8 week programs repeatable? Or should you move onto another program when the 8 weeks are up? 2) what's your definition of a solid strength base you talk about during 00:40? Thanks bro
Ben Narline I think they're repeatable. For instance, in his 8 week chest hypertrophy program, you follow the program for 8 weeks and the 9th week is a deload. Afterwards, he says you can repeat the program from week 1.
Ben Narline i think the solid strength base means that you have maxed out your “noob gains”. The progress on the main movements is slow and you know what you’re doing.
I’ve heard of you before and I’m honestly upset I havnt checked you out sooner . You’re bringing science to the table but dumb it down just enough for us . I’m honestly mind blown there was the same results from heavy vs high reps. Wonder if heavy got you there faster tho. I feel like / 10 sets of heavy weight is more taxing than 20 sets of high reps
Imo how heavy you need to go depends on your experience level. People still make the mistake of separating size and strength. To reach your max strength potential you need your max muscle. There is a such thing as neurological adaption but after you've built a base for your strength beyond the novice stage 90% of your strength is how much muscle you have. A "bodybuilder" can go from 315 to 350 in 4-5 weeks by maxing out weekly but after that they have to gain muscle to increase. Why is it that with really advanced lifters they stagnate if they don't up the intensity? This clearly shows that intensity indeed matters. This is even evident early on. If you do the math on how much volume you'd get from doing a set of 10-12 vs 20-30 you'll see you get way more volume from 20-30. By that logic we should be doing 20-30 rep sets over 10-12 but it doesn't work. There are a couple studies saying there's no benefit going past 65-85% of 1 RM for growth but those studies aren't looking at people who have 7+ years proper years of training. Look up Alpha Destiny's vids titled Just Get Strong and Max Strength=Max Size. He was on the channel a few years ago doing a bench off with Jeff. He was doing paused bench while Jeff was doing touch and go haha
@@KurokamiNajimi so real quick answer me this , you said when the body builder maxes out at 350 and he needs to build more muscle to up the strength, should he do so by doing volume work like 10-12 reps or lower reps
@@louielemons7945 Yes they should, it takes a combination of high intensity and volume. If you just lift heavy exclusively eventually you're gonna plateau due to lack of volume. Alpha Destiny has a vid that isn't too old about how he maxed out twice a week. He does conjugate training, seriously Jeff should talk about conjugate it's mad slept on. Without conjugate you have to do intensity blocks and volume blocks which just isn't as good. Conjugate style comes from westside barbell from a guy named Louie Simmons who supposedly has coached multiple world record holders. He has a vid about how westside helped him break a 275 for 5 plateau
Here is what I don't understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?
8-12 is the sweet spot, it gives you good volume without a ton of sets, is not so high reps that are going to lead to repetitive use injury (tendonitis/bursitis) like using 20 reps would, conversely is not so low that you will sustain cumulative trauma to tendons leading to an injury such as doing nothing but doubles and singles will. Do a few high rep sets early in the workout as a warm up, do one or two sets in
I have been watching a bunch of your videos and I wondered how total volume (sets x reps x weight) could be equal in comparing high rep and low rep sets. To take an extreme example, obviously a set of just my one rep max is not equal to a set of 10 of 10% of my one rep max. Noting that the low rep group had to do a lot more sets to even this out makes so much more sense.
Hello and thanks for the video, very informative. If possible, in future videos l'd like to see more information on the 'resting time' variable, which in my opinion is an equally important one. So, for example, as far as l know, when training for strength 3 to 5 minutes of resting time is advised (whereas for hypertrophy that times goes down to 1 to 1,5 minutes). Thanks in advance and keep up the good work!
I recommend to sell those programs one by one in some point, that everyone can pick the most suitable one. Just one program would cost less too, and that's good for those who don't want or can't spend that ~50$. You could get more programs sold, and that's all what i want with this post. Peace.✌ PS. Good video, as usual PPS. Sorry for my bad english, i'm not native and dont speak it fluently jet...
would you ever do a video about Crossfit? benefits/downfalls etc etc. I know its a video that will tickle a lot of people in a good or bad way but i would love to hear your take. I'm a Crossfitter myself. There is a lot of research and understanding to be done in assessing it since it is best understood by actually doing and experiencing Crossfit.
If you guys have any questions about the fundamentals hypertrophy program, feel free to comment below and I'll get back to you today! Hope you all enjoy the video!
Jeff Nippard please do a collab with Bradley Martyn.. awesome video by the way
Does your fundamentals series discuss optimal rest intervals forum ab training?
Why leave reps in the tank? On the one hand, I understand that volume is needed for muscle hypertrophy. On the other hand, don't studies show the need to push training to failure in order to achieve optimal hypertrophy?
Aren't muscle strength and hypertrophy coextensive? Isn't pec size directly correlated to one-rep max on bench?
I had done hypertophy for a while with some stalling phases and low/moderate results for like a year. But when I tried dup (daily undulating periodization or smthing..) for 9 weeks my result rocketed strenght and size vice. I got like 20% to my squat deadlift and bench maximums with some decent size on the side. I used this as a guideline: www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/
My deadlift is now 240kg bench approx 140kg and squat 170-190kg. Can you make a video where you research dup like you have with other topics. The result I got were insane compared to previos program. Also hypertophy vice
Jeff Nippard you didn't discuss rest intervals at all in this video. I don't know what science says, but in my experience higher rep ranges and lower weight require shorter rest intervals for optimal training. The lower the weight the shorter the rest intervals need to be, in my experience. This is only a general rule.
Longer rest intervals don't seem to allow you to produce enough of a stimulus for growth when using light weight and high reps, especially 15 or more.
Of course, studies show that rest intervals of 2 to 5 minutes are better for hypertrophy than shorter rest intervals, whether 90 seconds, 60 seconds, or less. Great video but I wish you would have mentioned rest intervals. It's the most overlooked aspect of training.
Hey Jeff, just wanted to say your channel alone has pushed me through my 3years of training and enabled me to bench my dream of 100kg, when i started at only 40kg when i was 18, (now 21) Thankyou for everything, keep on doing you
Nice job king
Nice job man
Wtf is a kilogram?
@Greg Fawcett wtf is an Lbs bozo?
@@drumsonsnow 😂
Ur by far the best fitness channel in my opinion
lucas birmingham wat
It's him, AthleanX and Buff Dudes in my opinion.
Gabriel Raphi AthleanX rules all
apple-sauce I've been subscribed to him for 3 years almost, but Jeff is different and I kinda got bored of athlean x
Greg doucette is way better
This vid Feels like a fun universty lecture
I’ve naturally progressed after 20 years of hard lifting to a warm up, then heavy first excercise, medium middle 3-4 exercises then wrap up with with a burn out few sets to Inorporate all aspects into essentially each workout and nearly isolating each major muscle group each day. Works great for me
Almost 4M subs and just 600k views...this doesnt add up.
This series should be mandatory for everyone to watch until it's embedded in your brain!
Pure value content 💪
The video is 5 years old
@@michaelziegler9337 that makes it even worse. Should be at least 8M views. BASICS!!!!
I just started this program with a friend. I love it so far. I'm over weight currently and it's taken a very long time for me to get into the gym but this is a training program that is working for me. Thx bro! Cheers to a new journey:)
good luck bro
I am only just watching these now and find them to be very helpful in bringing it back to the basics!! Thank you very much for making such valuable and informative content
Thank you for supporting your programs with your amazing videos.
I find it so much easier to digest and learn.
This channel is a freeking goldmine
Great video once again. I just want to add that I think focusing on very heavy weight is not only risking more injury but also much more taxing for the nervous system which opens up a whole other can of worms, so I think people are better off with lighter weight. Most of us just want to look and feel good and have decent strength, and we are not trying to qualify for the World's Strongest Man competition 😉
In my opinion, your are one of the best fitness trainer.
Everything is based with scientific evidence, you confirm/refute many things that go viral with no base.
Btw, I a lot of books and programs of other trainers, I only loved this far Michael Matthews's and yours.
Keep it up and thank you for the information!
now explain it to me like I was 5
lol
Pick up heavy things then put them down
Gugu Gaga. gugu ?
Yesh
Chase Noseworthy lift big rocks make sad head voice quiet
Every time I watch one of his videos it renews my bro crush bromance with the best Jeff
This series is perfect for beginners/intermediates looking for an overview. Will definitely be recommending it to others
2-3 reps shy of failure on a 3 rep set? I like that idea.. I dont even need to lift
You are stupid
Nikola Spajic and you don't understand jokes
I dont understand bad humor
BURN 😁
www.ncbi.nlm.nih.gov/pmc/articles/pmc4562558/
NUCLEUS OVERLOAD SCIENCE VIDEO!
MIZRg2G7HA I was just thinking this.
yes please
There isn't any. LOL
fuarkkk
More gold dust information! As always thank you Jeff very greatful of your time and effort for these awesome informative videos!
subscribed after watching three of your videos. well researched and well articulated.
Been following your journey for a while now. Huge fan. Stepping aside from the bodybuilding/informative videos you make your v logs and other content is really entertaining :). You deserve the following you’re starting to accumulate. Keep it coming my g
Great information! I cannot tell you how many times I have seen a request for questions on various channels or IG accounts where I asked questions that were in the context of what you covered in the vlog but never got any feedback. This was VERY helpful, thanks Jeff!
Just in time for a breakfast watch! 🍳 🍞 🥓🥞
Jeff, this is a wonderful series . More science, please !
it does help Jeff, confirms my belief as well that the 6 to 15 rep range is the ideal for hypertrophy as long as progressive overload is used
Hey Jeff, I’ve had an idea for a while for some content I’d love to see from you. I think a Dietary/Nutrional series would be highly beneficiary to many of us. Sure, the workout portion may be 10/10 but many people are shy on the scale of their nutrition plan and values. Thanks for your time!
I think this would go great with his current MacroFactor app. Would be really useful to have an in depth guide posted by one of the creators.
Just bought this program yesterday, excited to get started!
Please man, for the love of all that is good and pure, make more videos in this series!!!!
Thanks Jeff #1 youtuber out there love how u don’t just use bro science and include studies.
Jeff, I hope you read this.
I have been taught by athletic trainers and CSCS's that utilization of four phases no longer then 2-4 weeks at a time is effective for athletic people.
Four phases- Hypertrophy, Strength, Power, Endurance
Hypertrophy- 76-86 % of max with a 14-8 rep range
Strength- 86-92% of max with a 6-3 rep range
Power- 30-60% of max with a 6-3 rep range
Endurance- 92-98% of max with a 3-2 rep range ( 2-3 reps every min on the min/ 8-14 mins)
Each of these would progress and de-load on the 4th week of every 4 week phase.
I already knew all this and i can say one thing. Your videos are the best on youtube. You litterally covered everything. I love your videos
Drop sets take care of everything. Start heavy (about 75% of max, enough to get at least 5 reps), go until close to failure, then drop the weight by 25% and immediately start doing reps again (no rest) and go until close to failure (don't concern yourself with reps), drop weight 25% again and on this one you go until full failure, and all of that = 1 set. You only need to do 4-5 sets likes this for each major muscle group (ex: bench, squat, etc) This takes care of heavy weight & lower reps, lower weight & higher reps, AND time under tension. You get ALL of it using this method. You wanna get big fast, start using drop sets.
This explanation of rep ranges is brilliantly concise. I really enjoy the variety of content you create as well as your personal testimonies. Great video!
Great episode ;) Thank you for your work!! I've learned a lot about sports & nutrition with your videos, It's really hard to find science-based videos like yours and Stephanie Buttermore's. I would love to see a video focusing on efficient ways to build strength (vs muscle building) ... and also, as a suggestion it would be awesome to do a series on the kind of strength trainning different kinds of athletes need given the performance their sports require (swiming, running, cycling, power lifting etc) , also an episode on body composition ad the influence of bodybuilding vs genetics would be great haha ok , so that's my wishlist (the short version). Keep the myth busting!!
Making my 14 yr old son watch this we’re both learning 💪 😊
I am 3 weeks into all of your hypertrophy programs. Gotta say I'm loving it.
One of the things I noticed about the high rep like 10 reps, versus the low reps 1-3 rate, is the effort people put into it... meaning if you do ten reps, most likely you could have done twelve or fifteen, they don't take enough time to choose the right weight where they can ONLY do ten reps, but for the 1-3 range people know they cannot do another rep.... meaning it is a truer range in the low rep range more honest, you cannot fuck around either as far as paying attention to technique the best you can, whether the 10 rep range you can fuck around and it is more forgiving, meaning most likely you are in fact half assing it in the effort and technique departments... also for COMPLETELY UNTRAINED people, the ten range max is never a TRUE max, and the fact they get tired might just be because they are COMPLETELY untrained.
You have posted a perfect comment. My body never changed until I understood this.
So my brother isn't really a gym person and only does dumbell curls he says. I've been training for about 1 year now and my arms still aren't big as his, and all he does is high reps he says. He always says ''I take a ok weight not too heavy and just curl as many as my arm can'' His peak/arm is actually pretty good for a guy who doesn't really train much and he does Hella reps like about 20 on each arm. So by this I started doing more reps and my arm actually grew and now I got a peak I'm ok with
Might be the first program I buy. Your science based videos are awesome
Your my favorite person to watch fitness videos!
Woop woop. Just purchased the program! So excited.
carue19 send it to me
I have been training for 10 years and just bought your hypertrophy program/book. looking forward to get it.
Love from Norway.
Body part split routine is like a brosplit 🤦♂️
chilliberry send it to me for free bro
Jacob Hinshaw u dont want it. 29.99 out of the window
chilliberry is it just like his videos on bro splits? I think that was back day, chest/shoulders day, leg day, arms, off, repeat. Lol
James Leroy its upper/lower program 4 times per week.
Fullboddy 3 times per week.
And bodypart split aka brosplit 5 times per week. Monday chest tri , tueSday legs abs.. so on
This was great information, Jeff. I've noticed with my bodybuilding and strength training that many factors can play a part in finding the ideal rep range per session. 4-12 reps and possible that 14 is an ideal amount with proper recovery for all physique changing results. As a do-it-alone at home lifter, holding back on that final rep hasn't been detrimental to my gains and hasn't put myself in harm's way. The biggest challenge is eating a well balanced diet while convincing the woman that the occasional fart is natural. She's liking the results so far... and my farts are becoming less smelly sticking to a nice diet. Still loud tho, ha! Thanks brotha.
Hi Jeff. I like your video. Very informative. And I see you talk a lot about rep ranges. That will be always a reason for an interesting debate. But one important aspect that never gets attention is the fact that the higher the reps, the higher the loss of motor coordination. I am quoting from Starting Streght: “In reps 1-5, the muscle is firing in a coordinated manner, with tight, uniform EMG waves and consistent force production. By reps 10-14, there is a loss of motor coordination, with erratic EMG wave and force continuity. By reps 25-29, EMG activity is highly random and force production has deteriorated”.So the reps range debate should allways consider this important aspect. At the end its no just about building muscle. But doing with proper form every single rep. No cheating or risking injuries. Or even worst, appear in a gym fails video... thanks
Is it so bad to go to failure on each and every single set?
I think I'm getting addicted to that feeling lol.
Chispa Motivation it's retarded to do faliure on every set.
Most elites and smart lifters don't even do more then 1 set for each body part
TELL THEM THE TRUTH Only one set per exercise is definitely not enough lol.
Same here I love going until failure
TELL THEM THE TRUTH so nice of you to call someone retarded when they are asking for advice! Keep being that awesome human being that we all need and appreciate!
You should be going near failure per set and then going to failure on your final. I find if I feel I can do more the 15 reps on a weight then I bump it up a bit for the next set
Wish I saw this 2yrs ago when you posted it 😂 presented in a very understandable way 👍👍
Hey Jeff, if you set focus to the board and use something between F2.8 and F4 you can turn off autofocus while shooting and you should always be in focus.
Setting the focus to the board means it will be in focus for sure.
Using F - 2.8 to F - 4 means that the depth of field should be big enough to keep you in, but still give depth between the white board and the wall.
Do a test shot of say 10 seconds to verify where your focus actually is.
Just a tip for not having unwanted focus pulling and searching during the video.
6-15 is the answer. Y’all welcome
NUCLEUS Overload Video!
Excellent video Jeff and great breakdown of the what latest research says
Love how you explain everything
Volume is everything babyy!
4- 6 reps for compound 6-15 reps definetly for body weight and isolated lifts ie calves, biceps ,dips etc never thought about it like that. Push your limits let your body recover eat food. Learned a lot ofsolid info thanks
Just looking at that 2015 study, it seems to say that volume wasn't controlled, since both the high and low load groups did 3 sets of 7 different movements. According to the summary on ncbi.
Good work! Love these series
Awesome video. I injured my shoulder and I’m starting to train with very light weights because I don’t wanna injure myself again. It’s good to know I can train with 20 reps per set and still get into shape.
For my body personally I used to do high rep (sets of 20-50+ doing 4-5 of these sets) and I found I got stronger but my muscles didn't really grow. Where as now I train at 80-90% of my PR for AMRAP (I hit my limit at about 5 to 12 reps for most exercises) for 4 sets, my muscles grew tremendously to a point my doctors think my supplements might be spiked (waiting on blood test results, ATM).
Got your program. Love your content Jeff! Thanks for the education!
learning so much - this is amazing
It's like listening to Erik helms, very good job!!
Great video coming from a physical therapist 👍🏼
Jeff, huge fan. Just one request, if you could turn off autofocus when doing these whiteboard presentations that would be rad :) Keep up the great work, and thank you for the immense contribution to our collective fitness knowledge.
Can't wait to watch this. Love your videos man.
Loving your fundamentals series Jeff! What you mention at 7:20 - wouldn’t it make more sense to leave, say 25%, of a rep-range’s reps in the tank (this keeps the reserved energy relative to the ranges as opposed to absolute). So leaving one rep in the tank when attempting a 4 rep set would be roughly equivalent to leaving 3 reps in the tank in a 12-rep set. Just an idea! Keep crushing it 👊🏼😊💪🏼
Very informative yet again! Thank you for sharing your knowledge, you are very helpful!!!
I was watching this video in end of 2023 literally why i can't saw this video before but still this video is helpful whether is is old or not
Great video Jeff Jeff li u never let us down on the info thanks I got lot from this
I'm happy that subs count is increasing
Another great video, Jeff! Thanks a lot!
Very informative. Fantastic ❤🔥
Jeff, every single piece of info you pump put is of such high quality, so excited to read through the program. Thanks for everything!
Always gotta like before I watch the full video. Thanks for the info
I recommend Max OT training which is 4 to 6 reps till failure , progressive overload which builds hypertrophy
Liked before watching
Just noticing the focus hunting. It's best to auto-focus on your subject (either you or the whiteboard) and then switch your cam to manual focus so it won't KEEP trying to auto-focus if something moves (i.e. the wobbling whiteboard or you moving about). Not sure what you're using, but on many DSLRs it'll be a physical switch at the front of the body near the lens that you'd normally operate with the thumb of your left hand when it's wrapped under the lens.
Hey Jeff, could you cover what a carb day is and where it fits in body building? I read an article citing that the brain uses 100g of glucose a day, the liver stores 100g as reserve, and muscles hold ~400-500g in the cells as glycogen. So it got me thinking. You mentioned I think that~ 35% of your muscle stores are used during a workout, which is about 100g for muscles. If one eats 200g of carbs during a cut per day, your reserves in the muscle dwindle as you also use them for other activities, walking etc, during the day. And your brain uses 100g/day. So that is 200g. Assuming one works out 7 days a week, this would lead to a carb deficiency impacting your workouts, loss of strength, etc. So would this justify a day of just carb eating once a week during a cut? Say 500g of just carbs? To replenish all glycogen in the muscles and liver? Not saying that I work out 7 days a week, maybe 3-4, but you know what I am getting at.
Newsflash: pretty much any rep range can work. I've done everything from singles to 25+ reps and find benefits to every set. Consistency over time is the true path.
Great video!! So informative and organized.
Jeff, when it comes to counting sets towards your planned volume, do supersets of the same muscle, say 3 sets of leg press and leg extension, count double for six sets or three?
Very informative for training fundamentals!
Great breakdown. Thank you!
Great stuff Jeff keep up the good work
I started training relatively heavy in April after a 5 year break and for no particular reason I chose 15 reps/set. And I love it! Comparable results with 8-12 and far greater endurance. Took months to get used to it though...
Hey Jeff, 2 questions
1) are the 8 week programs repeatable? Or should you move onto another program when the 8 weeks are up?
2) what's your definition of a solid strength base you talk about during 00:40?
Thanks bro
Ben Narline I think they're repeatable. For instance, in his 8 week chest hypertrophy program, you follow the program for 8 weeks and the 9th week is a deload. Afterwards, he says you can repeat the program from week 1.
Ben Narline i think the solid strength base means that you have maxed out your “noob gains”. The progress on the main movements is slow and you know what you’re doing.
I’ve heard of you before and I’m honestly upset I havnt checked you out sooner . You’re bringing science to the table but dumb it down just enough for us . I’m honestly mind blown there was the same results from heavy vs high reps. Wonder if heavy got you there faster tho. I feel like /
10 sets of heavy weight is more taxing than 20 sets of high reps
Imo how heavy you need to go depends on your experience level. People still make the mistake of separating size and strength. To reach your max strength potential you need your max muscle. There is a such thing as neurological adaption but after you've built a base for your strength beyond the novice stage 90% of your strength is how much muscle you have. A "bodybuilder" can go from 315 to 350 in 4-5 weeks by maxing out weekly but after that they have to gain muscle to increase. Why is it that with really advanced lifters they stagnate if they don't up the intensity? This clearly shows that intensity indeed matters. This is even evident early on. If you do the math on how much volume you'd get from doing a set of 10-12 vs 20-30 you'll see you get way more volume from 20-30. By that logic we should be doing 20-30 rep sets over 10-12 but it doesn't work. There are a couple studies saying there's no benefit going past 65-85% of 1 RM for growth but those studies aren't looking at people who have 7+ years proper years of training. Look up Alpha Destiny's vids titled Just Get Strong and Max Strength=Max Size. He was on the channel a few years ago doing a bench off with Jeff. He was doing paused bench while Jeff was doing touch and go haha
@@KurokamiNajimi so real quick answer me this , you said when the body builder maxes out at 350 and he needs to build more muscle to up the strength, should he do so by doing volume work like 10-12 reps or lower reps
@@louielemons7945 Yes they should, it takes a combination of high intensity and volume. If you just lift heavy exclusively eventually you're gonna plateau due to lack of volume. Alpha Destiny has a vid that isn't too old about how he maxed out twice a week. He does conjugate training, seriously Jeff should talk about conjugate it's mad slept on. Without conjugate you have to do intensity blocks and volume blocks which just isn't as good. Conjugate style comes from westside barbell from a guy named Louie Simmons who supposedly has coached multiple world record holders. He has a vid about how westside helped him break a 275 for 5 plateau
Here is what I don't understand. If you are always leaving 2-3 reps in the tank on ALL sets, how do you know when to add weight? Should you not be trying to progress the weight each week if possible?
Awesome vid jeff!! Thanks for the quality content!!
8-12 is the sweet spot, it gives you good volume without a ton of sets, is not so high reps that are going to lead to repetitive use injury (tendonitis/bursitis) like using 20 reps would, conversely is not so low that you will sustain cumulative trauma to tendons leading to an injury such as doing nothing but doubles and singles will. Do a few high rep sets early in the workout as a warm up, do one or two sets in
This is serious grewat videos and the content ,
I have been watching a bunch of your videos and I wondered how total volume (sets x reps x weight) could be equal in comparing high rep and low rep sets. To take an extreme example, obviously a set of just my one rep max is not equal to a set of 10 of 10% of my one rep max. Noting that the low rep group had to do a lot more sets to even this out makes so much more sense.
Hello and thanks for the video, very informative. If possible, in future videos l'd like to see more information on the 'resting time' variable, which in my opinion is an equally important one. So, for example, as far as l know, when training for strength 3 to 5 minutes of resting time is advised (whereas for hypertrophy that times goes down to 1 to 1,5 minutes). Thanks in advance and keep up the good work!
I recommend to sell those programs one by one in some point, that everyone can pick the most suitable one. Just one program would cost less too, and that's good for those who don't want or can't spend that ~50$. You could get more programs sold, and that's all what i want with this post. Peace.✌
PS. Good video, as usual
PPS. Sorry for my bad english, i'm not native and dont speak it fluently jet...
Pure quality
I still follow the size & strength program in 2022
So let me get this straight. To have gains, I need to bring a flowchart to the gym?
it appears you can't make any gains unless you buy his program!!!! and quickly, before it increases in cost! :)
I can understand why so many people use a simple program like stronglifts now
would you ever do a video about Crossfit? benefits/downfalls etc etc. I know its a video that will tickle a lot of people in a good or bad way but i would love to hear your take. I'm a Crossfitter myself. There is a lot of research and understanding to be done in assessing it since it is best understood by actually doing and experiencing Crossfit.
smashing stuff mate
If you don’t understand the basic principles after this video then may I suggest you take up gardening. Great video IMO 💪
Jeff you should talk about pause reps!
Just bought your book. Cheers 👍
Frustrated User I also bought another book of his,send me an email at h1242000@hotmail.com ?