How to Perform Reps for Most Muscle Growth
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- Опубликовано: 28 сен 2024
- Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior.
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There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift.
If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible.
If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep.
This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other.
This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength.
Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.
Remember, it's not just the number of reps you do that matters, it's HOW you do them. Make sure you are doing them right with this video here => ruclips.net/video/vKDYfRtfqng/видео.html
It would've been helpful if you'd stated the point at the end, because that made absolutely 100% no sense. You didn't say HOW to use that information, you just said you can move the green dot and that you have to understand your training, but you didn't say what moving the green dots means or what that understanding of training is. What do those things mean???? Maybe the people who already know what you are saying understand it, but for those of us who are new to this, it makes no sense at all. I'm far from stupid; I'm a 4.0 GPA. Weight lifting, however, is new to me, so I need an explanation, please.
doing 25 pull-ups everyday for transformation ruclips.net/video/myYqJSe0_O8/видео.html
I'm new at this, so to be honest you lost me. However, I do love your videos and how you explain how to do the particular exercise.
Thanks Jeff today I did most of my workouts slowly and I was burning.
It's intensity vs. reps.
Jeff, I am also a Physical Therapist and I usually never comment on any video blog on RUclips. However, this time I felt to leave one. I must say that you really combine the fundamentals of Physical therapy and Strength conditioning into your videos impeccably. Unlike other trainers who just advise PREs with increasing reps, you diligently pay attention to eccentric unloading, biomechanics, different types of levers for mechanical advantage, and other critical tidbits. Great going and wish you all the best.
Mj Aquino no
Yeah
My physical therapist told me to work out like this and my gains were incredible... Had everyone talking about it in the gym especially for how out of shape I stared at the gym.
Cool
I’m sure PRE isn’t “per rectal examination”
When Jeff reads something he also has to read it from right to left to prevent eye muscle imbalances.
Underrated comment right here👏
funniest comment of the week hahaha
This made me cry
okay now this is funny XD
That's not impractical if you just often read a language that's meant to be read from right to left such as Hebrew for example.
This man is so intense he drew a graph with both axes labeled "Intensity"
Julio Dylan Estrada underrated comment.
no he didn't!
he doesnt
i think -> INTENSITY is the title
Y = intensity, X= Reps
Or what are you talking about?
Jeff is so intense he doesn't go from A to B he goes from A to Z
Hahahahahh
@@shivasharma1342 Hey there, I hope that you and all of your loved ones are well, if not we will be praying for them. It would mean the world for you to give me 5 minutes of your time by reading this.
I would love to tell you about Jesus and what he truly did. This is what Jesus said,
““For God so [greatly] loved and dearly prized the world, that He [even] gave His [One and] only begotten Son, so that whoever believes and trusts in Him [as Savior] shall not perish, but have eternal life. For God did not send the Son into the world to judge and condemn the world [that is, to initiate the final judgment of the world], but that the world might be saved through Him. Whoever believes and has decided to trust in Him [as personal Savior and Lord] is not judged [for this one, there is no judgment, no rejection, no condemnation]; but the one who does not believe [and has decided to reject Him as personal Savior and Lord] is judged already [that one has been convicted and sentenced], because he has not believed and trusted in the name of the [One and] only begotten Son of God [the One who is truly unique, the only One of His kind, the One who alone can save him]."
John 3:16-18 AMP
Jesus is the Son of God. Before He came into the world, He and God were in perfect union.
When God good made humans everything was perfect until we sinned against Him.
Here is a problem: God is good, just, all-loving and perfect. And because He is a Just, Good and all knowing Judge, He can not forgive us. Since He is a Good and Just Judge He has to punish us for our sins, which He will do in Hell.
But out of His Love for us, He sent Jesus, who willingly choose to come into the world out of His Love for us.
He came into the World and lived a perfect life… but was crucified according to the will of God, so that God can forgive you and me of our sins
He died so that you can be forgiven.
Rejoice, and shout for Joy!
Because three days later He rose again from death, and now as we speak He is enthroned with all power and authority.
He lives so that you can live.
There is real Freedom, Peace, Hope, and Joy which can only be found in Jesus.
Repent (turn away from your sins) and turn to Christ who will definitely forgive all of your sins and He will make you a completely new person.
Thank you for getting this far, it truely means everything thing to me that you know this truth.
I love you, and I pray that you and all your loved ones may come to know Christ, so that all you can be in the coming earth with Jesus forever.
There is no A. There is only Z
Jesse goes from A to Zzzzzt!
@@armanrocks8778 Is there a specific time stamp that you would want to mention that you saw this?
Jeff is extremely educated on anatomy and physiology. This video was insanely informative.
9:20 also integral calculus
Tristen B Lopez LOL
It was. But this is basic training. There isn't anything new or unknown about this.
I think he's a physical therapist, so that could explain his knowledge
agreed
My right arm is like: YEEESSS MORE WEIGHTSSSS MORE REPSSS
My left arm: pls help cant breath
SAAAAAAAAME
Thats not an excuse to jeff.i can already hear him introducing his name again.
my right arm is huge
That is a problem with me too.can anyone explain why my right arm is way stronger than my left one
@@shang_chi4651 probably because you use it nore but you can fix it so no worries
I tried doing the robot curls.. now I'm banned from my gym.
Lmao
Hahahhaha
Hahahahaha 😂😂
I got more popular after the robot noises
Im imagining Suprised pikachu face, when you were told to leave LOL ur pic made this so much funnier
As a doctor, I appreciate the level of professional advice. We need more of this and less "bro" science and muscle magazine workouts. Great info. Has been helping me achieve my best physique at 46 yrs old.
He's a trained physical therapist, I'm pretty sure
Bro science is the best
As an astronaut I think you’re a full of shit
Great Scott!
@@EarlyBirdCraft as a human being I think your an ass
I never thought I'd use integrals at the gym.
😂😂😂😂
chuck norris checks under his bed for jeff before he goes to sleep
Of course chuck doesn't want a topless man underneath his bed XD.
But when Jeff breathes in then Chuck's bed will raise up and he will wake up.
No one wakes Chuck Norris.
he checks for Jessy...
From the looks of all the comments in this thread, I'm guessing you're not going to see the hashtag "no homo" in anybody's comment. Sorry, girls - I'm in the wrong section.
Me: alright we can do this lets go from A to B
Jeff: actually it's A to Z and your technique is off
made me lol
My ADHD as is going Z to A
100 to 50 to oh look
Neapolitan Ice cream
*How to breathe for muscle growth*
doesnt matter that much, with alot compound exercises its even better to hold breath during the concentric movement because it increases stability, and strength. the reason why people say you have to breath out during movement is because in ultra rare cases the blood pressure becomes too high which results in fainting. it has nothing to do with the uptake from oxygen . choose how to breath, can be different depending on exercise, just go with what gives you the best result/power output. there are no reliable studies yet that proof that holding your breath during a rep is bad
Gotta breathe into your balls, lol
Breath out when consentric and breath in while essentric
Inhale and exhale
@@paybackkiller sarcasm
5:42 "SQGUEEZE" 5:48 "SQGUEEZE" 5:52 "SQGUEEZE" 5:56 "SGUEEZE" 6:00 "sgueze"
definitely doing my workouts like this at least twice a week.
I'm definitely gonna start doing that when working the glutes. Can't wait to creep everyone out
@@tonymp 💀
Dorian Yates style..!!
@@tonymp 😂😂
I squeezed so much that my buttocks burst now I’m getting surgery
I feel like I owe Jeff a ton of money. At the very least, thank-you for helping me get back to training properly, and saving my mental health.
You can buy his program
So you can lower the weight and use a single muscle to do most of the work, and as that muscle gets fatigued, you can utilize the other synergistic muscles to assist more as needed, thereby keeping the intensity high for the particular muscle you're targeting the entire set.
No way
Thanks, i had a little trouble understanding what he said, it seemed like he was saying isolate the muscle which was confusing since we know compound lifts are way better, now i see what he means, thanks.
finally figured out how Jeff is able to push out so much content with new ideas - at 1:35 you can clearly see there is a second Jeff in the background making another video. The question now becomes, just how many Jeffs are there?
Lol
AthleanX: Into the Jeff-verse
♾ this many
Lol
It’s a mirror, lol
5:41 I downloaded the audio track and set Jeff saying "squeeze" as my notification sound on phone.
I hope you are telling the truth because that is hilarious
Brilliant
Mikey Manfs First time i see someone with a verified account replying to comments in random videos lmao
If so, please send me it - I'm serious
😂😂😂😂
Slower reps = more intensity = better gains = smart way to lift
*First time getting so many likes thank you guys*
Wrestling not too slow, simply control the weight and get the pump and burn
@@grindnshine5847 yes
Been there. Done that. Waste of time.
@@sharooqsalaudeen865 tell me
@@03Kursad always remember this.. "muscle is a byproduct of strength". Train everyday to increase your strength. Note down your heaviest weight and its rep count on key lifts like bench press, shoulder press, deadlift, squat, bar curls and triceps. Try and beat that every time you hit gym, making new record every now and then. Thats how strength is made. And thats what result in muscle. Quantitatively analyse your progress in such a way. Otherwise you would be grinding everyday with all these stuff you hear on internet without knowing weather you are actually making any progress. So whatever you are doing, keep a track of your heaviest weight with its reps (typically 4-6 rep range) on key lifts i mentioned. So you would know if some technique you are working on is actually making any progress or not. Simple as that. For eg this is my log of key lifts i track:-
BP - 80kg/5
SP - 40kg/6
Tricep PD - 9 plates/10
Pullups - 10kg/5
Biceps DB Hammer- 15/10
Lunges - 50kg/5 LP 40/8
This gives u an idea i hope.
Or you could always take steroids .jk XD . dont.
My notes:
If you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift.
If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did.
😍
What is the negative of a rep
@@douglasgaunt537 It's when you're taking back the weight to the initial starting point after having moved it.
Take a bicep curl: the positive (also called CONCENTRIC) is when you lift it up and your bicep fibers shorten. The negative (also called ECCENTRIC) is when you bring it back down so you can start again.
The idea here is that according to Jeff, this negative (bring the weight back down) done SLOWLY is a good stimulus for muscle growth.
Thank you for simplifying this video, I was beginning to get confused
And there is a study suggesting that you can get 25% more gains if you focus on the eccentric part. That means that only 33% of the gains come from concentric, so you should do it as fast as you can and control the eccentric.
Goes to gym
Starts doing robot curls
Starts making robot noises
Gains begin
Get girls
@Easy Peasy "Hang on, I gotta change my underwear first."
REPEAT
lol. It's only stupid until it works.
It works, wow! who knew.
Profit?
This has to be the most influential and informative channel for fitness on YT. This guy has gotten me from 148lbs to 180lbs damn near all muscle following his hypertrophy advice
you just watched a fully grown man make robot noises
that's how you know your life's on point
😂😂 Word
watching a dead meme talking shit
thats how mafia works
Me and the boys watching two dead memes
6:36
*Jeff might be strong enough to defeat Thanos single handedly but ask him what half of 10 is and we’re all screwed.*
It's not that Jeff accidentally miscounted but he wanted the graph to be at regular intervals like 1,6,11 but since he wrote 10 he replaced the six with 5.
Rahul Krishna r/wooooosh
@Enzo 1965 General Kenobi!
😂😂😂😂😂😂😂😂
Rahul Krishna search karo ' avengers arshwood ' aur pehle result par click karo aur enjoy karo
Your Content is why rest of the filthy industry leaves you alone. Mad respect Sir 👍👍
Been training for30 years and you always give me something else to consider. Thanks for all your hard work effort on your channel, I have been a subscriber for years.
This episode: Jeff teaches calculus, to find area under the curve through lifting
Jules Brags area under a curve would be finding the integral or anti derivative
Haha that was exactly where my mind went.
Kevin Chang these comments are killing me 😂
Jeff doesn’t use an eraser on the white board. He doesn’t even erase it with his hand. He waves at the ink and scares it away.
Serious note; thank you for all you do for people Jeff. You have tremendously helped me through the years.
Need to do those robot curls at a public gym. Lol...
And those heavy lat pulls look like something from BroScienceLife
SUPASET
As long as you don't do that at Planet Fitness they will kick you out LOL
Well, Jeff and Dom do drop new videos every week.
If yuh not tahgeting yuh ahms with lat pulldowns, yuh doin something wrong
Dream collaboration - dom mazetti and Jeff 💪🏻
Just wanna say: i watched your videos as an athlete and as a personal trainer and they have helped in both aspects. We appreciate you Jeff, keep up the good work
Jesse on that EURO TRAINING with the Robot Curls xD
i dont expect my favorite geek to be here
You are everywhere.
Glad to know you are a Athlean-X fan! Jaxblade makes great fitness videos too. If anyone here hasn't checked him out, they should!
Jax on the scene
@@shino8854 lmao Im talking about Terry Crews Euro Training not Euro Trip xD
Yes Jeff is intense but his intensity in is in how much he cares about the quality of his teaching and the quality of our training. He’s so generous.
i knew most of this but the way he frames it is genius making it all fit together and giving you a bigger picture and deeper understanding of individual aspects loved it
I wanna be like Jeff, so i turn up the heat at home and take off my shirt
I'm fairly sure heat does not make you lose weight faster, if anything being cold helps more.
Lol
@@napjacob Correct, as your body uses more calories to maintain body temperature.
I think he's talking about increased visibility of Jeff's vasculature due to the vasodilation from the heat in the room, which is simply for aesthetic purposes.
i think he just meant he gets cold with his shirt off so he turns on the heat, you idiots
I just recently switched my weight lifting mind set to a moderate weight with maximum contraction/hold and I've been seeing way better results than going heavy. Heavy weights were destroying my joints and I didn't really feel it in the muscle like I do when I lower the weight and concentrate on the contraction and movement.
What works for me is sticking to a certain rep range and building up the weights instead of the reps. Suppose I can do 12 reps of a certain weight, then I’ll go up and lift a higher weight for about 8 reps. Train in that weight until I reach 12 reps and then the cycle continues. I’ve certainly seen results.
When Jesse starts off a video, I automatically think its going to be a roast of V shreds.
same lmfao
まさやんゲームチャンネル i did the same!! 😂😂
Same here xD
why ? did he roast v shreds before ? if yes , in which video
I think watching this video stimulated hypertrophy in my brain muscles.
Jeff use toes to walk on street to build calf
Sreyas Sreedhar lmaooo
🤣🤣🤣🤣🤣🤣
Sreyas Sreedhar lmfaooo man said ”build calf”
😭😭😭😭
Actually he uses his toenails to walk
To anyone saying that one arm is stronger than the other, just use the weaker arm in your daily “stress relief”
😂
Its that daily stress relief that makes it weaker
It's been ten months. My left arm was the weak one with 15 inches in circumference. My right arm has 18 inches in circumference. My left arm is 21 inches in circumference. Your plan worked too well, sir.
I just can't do it with the left🙄🤣
@@Mike-be7uk def wrong I do it with my right hand and my right is stronger than my left hand BTW who told you this can affect muscles it can't only slow amounts are erected that can't affect them that much indeed doing it at night before you go sleep can increase your hormones and a better sleep....
7:46 pretty much all the guys at my local gym.
I saw one guy doing that I kinda chuckled at the dude and the dude was skinny I kinda wanted to tell him he was doing it wrong 😭😂
And you can't even help them, because of their ego, or because maybe you are new, but try to be safer when exercising, but you don't feel validated cause... you are skinnier.
@@imsentinelprime9279 to be honest id appreciate if someone tried to help me. Id rather have someone help me than to look stupid and waste my time.
Polys are just fat. They’re actually super weak.
@@FieryHammer Yeah, I stopped helping other guys, because they got angry since I'm muscular but not a tank like them so they think my adice sucks. Okay bro, keep on doing upright rows and behind the neck barbell press.
i've watched loads of Jeff's videos over the past year but i think this has to be the best one i've ever seen
Jeff doesn't need exercise.
Exercise needs Jeff..
This is zlatan's shit
How dare you zlatan is angry😠
Very much so
@@ilyes3624 we both football fans here
3:52 he missed an opportunity to say " point A to point X"
Jesse got gainz tbh. It's cool to see how far he's truly come. Props to Jesse for sticking to it
He doesnt seek gains
How many years Jesse been lifting now under Jeff? 2? He's still so small.
@@leanhanleleanah6929 he might not seek them but he got em
@@rykehuss3435 I've been lifting for 3 and I still look like a stick. I think, like Jesse, my main issue is diet
Jacob Devine What about sleep and recovery? The most overlooked aspect. Anyone can hit macros with all the powders, and get to the gym and think thats good enough. But the gains come from proper rest and recovery.
Something as simple as a bad mattress that makes your REM sleep spotty can be a big hinder in recovering.
You are the only person I listen to on yt when it comes to fitness...you are the man!
I e watched a lot of your videos. As a 56 active man, the rep cycling has made best improvement. Ty
Thank you Jeff... For far too long the question has been high or low reps.
It all depends on your training GOALS! Thank you for touching on this factor and explaining in-depth that specificity is important.
Umm. Duh!
What high or low reps? Its about how you do rep not how many...
Damn jeff, can you make a video on how to increase over all agility and speed? Cause at this point to win this competition I'll have to click on the link in less than 1 min if in to stand a chance
Yo same
@@theolbiterator5408 You'd be surprised at all the people who don't get this
Jeff please bring back Q and A.
What are some of the questions you have?
@Thirsty Girl69 These are all great questions. I will be sure to cover some of them in my next Q and A on the channel, but I don't want to make you wait for an answer so I'll go over each for you here.
To answer your first question, your frame is bigger so you will need to put on more muscle for it to show than a smaller frame person. This is showcased by the history of Mr. Olympia. I believe that Arnold and one other guy are the only people to ever win that were above 6 foot.
Also, touching on training specifics, different hand and foot placements along with different variations of certain exercises will make your training more effective. For example, certain people find the sumo deadlift easier than the conventional due to limb length.
Your next two questions go hand in hand. Rowing on a row machine is a good form of cardio. Cardio like @Christopher Har V should be down after lifting and or on off days. You do not need to perform cardio on lifting days, but if you choose to it should be after lifting (except for cardio used in your warm-up),
As for your last question... I'm going to get pretty sciency so bear with me. From how you described yourself above, you seem to have a lot of type 1 fibers and not so many type 2. You can think of type 1 fibers as slow-twitch, type 2A as fast-twitch, and type 2x as intermediate-twitch fibers.
Now intermediate-twitch fibers do not actually exist, but this term will suffice in describing them for the moment. We cannot change the number of type 1, type 2A, and type 2x we have in our bodies... this is solely determined by genetics.
What we can do though, is take advantage of how our Type 2X fibers function. Type 2X fibers are very unique in that they are the only muscle fiber that really adapts and takes on different characteristics.
What this means in simpler terms is that if you train for explosive movements, plyometrics, and athleticism your type 2X (intermediate twitch muscle) fibers will behave more like type 2A (fast -twitch muscle) fibers. If you train more for endurance, long-term exertion, and slower contractions your type 2X fibers will become more like your type 1 (slow-twitch muscle fibers).
It is a long message, but if you are serious about finding answers these should be helpful to you!
@Thirsty Girl69 Glad I could help 💪
Finally, a video that is not just about ''size, size, size". It's because that what people ask for, but please post more about power ,.Or include what tweaks, for functionality/ efficiency and power only, to make in your "get bigger X" videos.
Bruh I was dyin when he was doing those lat pulldow incorrectly on purpose 💀💀💀
The one he said waste of time was Hilarious
It's so damn funny bc people really do that. And it's a damn shame.
07:45 fart sounds were also hilarious lmfao
Im fucking dead😂😂😂💀
If you liked that technique watch “Guy Heaven Gym” on here lmao.
ruclips.net/video/tAAAbwEtZRo/видео.html
That's the best robot sound I ever heard 👏👏👏
Jay 88 or Grandma’s Boy
This is gonna turn into a Netflix series
lol
Jeff be shredded to the core maannn !! I can literally hear your muscles repeat after you whenever you say "squeeze"
I watch Jeff's vids and I can't wait to get in the gym and try stuff out. If only he'd been around in my late teens early 20s, I'd be huge by now.
How old are you then?
@@peretternavn8287 67
Wi1dginger so you’re big now? Ten months after commenting you’ve had time to build muscle.
I think this is why its important to keep a diary. I err on the lighter side because i can always slow down and focus. But go too heavy and form goes out the window, risk of injury is greater, and i waste time taking plates off and starting over. Knowing how the weight affected me the last time gives me a better educated guess on where to start the next session. I put an up arrow if too light, a down if too heavy, and a line if it was good but maybe form suffered a little so i keep the weight until form is perfect. After a while it gets easier to guess and as long as im putting more plates on every week (even 5 lb ers) i know im doing something right.
Jeff Cavalier - The Gordon Ramsay of Bodybuilding
Edit: Whoa, didn't expect to get this much likes, Thanks bruhs. :)
Topaz1115 no no. Gordon Ramsay is the Jeff Cavalier of food.
He’ll be like, “DO IT CORRECTLY. YOUR MUSCLES ARE STILL FUCKING RAW”
Fitness*
Nah, the Gordon Ramsay of fitness would be someone angrier, like Alan Roberts from Every Damn Day Fitness
Dave Ramsey*
From 6:52 and on, it becomes a lesson on integrals.
Don't forget the "+C!"
I generally don't watch gym videos. But man, I'm loving your clips. They're so well explained. And of course, I'm following them to the T.
Many Thanks!
Jeff the kinda guy who punches with both fists in a street fight to avoid muscle imbalance
"The set starts when you feel the burn"
Slowing down the negatives really helps with this.
Read this as he said it
My goal is hypertrophy for fat loss. Increasing metabolism. It’s worked so far, I’m just trying to avoid a serious shoulder injury after I tweaked it.
"sQUeZEe"
The marker feels choked when jeff holds it between his muscular fingers
Best exercise/lifting channel on RUclips bar none.
Jesse sounds like the robot man from Eurotrip
He's just trying to feed his robot family
@@Duke15k C'est pas un mouvement d'un robot. Je suis le seul robot dans le gym!
YOU JUST MADE OUT WITH YOUR SISTER!!!
Flugakekkengoen
Grandmas Boy
It's so funny because when I train slower with high intensity people look at me like an alien in the gym. Likely the same way i look at them when they are using the dip machine as a leg press..
Every dam day those losers on the dip machines training legs!!
Omg that’s so annoying!!
Which one is the dip machine!?
If those commenting on this were man enough to try it, you'd see how it feels so different than a leg press. Works the glutes & quads! Varying your foot and body position by leaning more forward or back, you can hit those muscles differently. It's a way to change it up and/or when you men hog the leg press, we have to improvise on other machines. Guys should stop being annoyed and realize that being creative with using a machine in different ways to achieve your goals is a positive thing. Do you also make fun of or look funny at someone overweight trying to get healthy and fit by using a machine you want to get on, calling them losers? Funny how at my gym, the guys seem to like watching the girls use the dip machine to train their glutes. Guys need to get over what you classify as a "girl" exercise and learn to work your glutes, because I rarely see a nicely developed rear on guys. SO SAD!!! Just as important as the upper body. All that aside - Jeff is amazing with his content and we all learn from him, thank goodness we have access to his knowledge!!! :)
@@yelgator8 i never seen any1 use the dip machine as a leg press...but imma try today based on ur comment
Whenever you post a new video, i feel like i know nothing abt working out.
This was somewhat bewildering at first, until it became obvious that you’re talking about the inside world of the journey. The journey to using and managing pain-to-failure. I’m getting to like that word. It’s a license to progress!
I started incorporating a “heavy” rep workout day and I’m noticing some good size gains. Thanks for all the great advice and informative videos👍🏻👍🏻
Yeah I do push pull legs twice a week and I focus on heavier weights once a week
*If the highest aim of a captain were to preserve his ship, he would keep it in port forever.*
Badr eddin in essence it means if you never take chances you’ll never really aspire to much, you’ll be at a “standstill” in life
but straw hats ship never gonna crash
Jay 88 fuck are you talking about
Jeff wraps rubber bands round his hands while writing to increase time under tension.
You've taught me to focus on quality and not on the number. I'm training my brain not to count while working out. It's helped greatly!
Bruh these comments are killing me lmao 😂💀
These comments are killing your gains
Me too, Im screaming!
SQGUEEZE!
Great topic!There are so many aspects to how you perform your reps and it's rarely analyzed. We've started talking about this more and more in our videos as well. I also loved one of Jeff's old tips from a prior video where he talks about having some intention before you start your set and having it in mind for each rep!
As a fresh and novice person just starting their fitness journey, whom works out exclusively at home with some amazon bought sand filled weights, this sort of real information and no B.S. encouragement is the kinda thing I need to know that I am doing things correctly, and helping me figure out what I may need to adjust.
Where is perfect back and leg workout Jeff 😒
We need em
Stryd&Defy no need. Dick day everyday bro
@@stryddefy4597
Not sure why there's no dick day yet. That's what all gym bros want in the end
I've watched this video many times across many months and the more I watch the more I appreciate it honestly
Dom does heavy weights for slow reps
I would say slow reps with heavy weights is great because you get better contraction
I’m gonna try doing both methods in an exercise. 1st set heavy and a bit more rhythmical fast and the 2nd set lighter weight with slower control and focus.
I always tell people, and now even more so because of Jeff Cavalier's videos, that it's not just what you lift, but HOW you lift. Quality is KEY to gains
@@jjwp-ql5rv thank you. I see other people at the gym doing a bunch of crunches, nice and fast, and I do like 10 to 20 but I go really slow and I make sure my abs are being targeted rather than relying on surrounding muscles
QUALITY >>>>>>>>> QUANTITY.
Thanks to Jeff I've been telling my friends not to ego lift.
I always use lower weight and torcher myself the whole time for safe high intense gains. I gained 3 more inches each arm and every muscle in just 1 year while keeping my diet the same. Take 30 to 50 grams of protein for 8 meals a day and you will grow doing all this.
You're supposed to have your bodyweight in lbs in protein g I thought going over is basically pointless
@@ollytindallayyye6354 honestly, I think it has more to do with HGH activated and individual body chemisty. Just go by your appetite and eat a clean, a blanced diet where you get good carb.s, fibers, and nutrients.
but yeah pause rep.s are also good, too, for this.
Jeff Cavalier you are the guy! Trusty sidekick Jesse is great too. A study of contrast.
I wanted to point something out. The video is a very important topic that most people do not well understand. I learned about this topic from my other Guy Menno Henselmanns. I thought it important to point out that the vernacular is very confusing. Mixing intuitive words like power, intensity and efficiency make it highly confusing without contextualizing them within the framework of physical training talk. Even I was having trouble following the video until I read the synopsis.
Menno has a great suggestion for clarifying the vernacular without having to contextualize with an in depth preamble. Which is exactly why you made the demonstration. Menno has suggested that the fitness community exchange “intensity” with “relative load”. I hate be an iconoclast and fight against the tide. However it would make it so much easier to understand this conversation. If you would consider doing the same the world of fitness will be a little less cluttered.
Keep it up Jeff! Your routines are arguably the best.
Does this mans own a shirt
Why would you need one?
Jeff doesn't need a shirt, the shirt needs him.
If I looked like that, I’d go everywhere without a shirt too.
Miguel Alamo lmao same
He owes a gym and a physical therapy practice.
Jeff uses muscle markers for white board
Muscle markers: am I a joke to you??
* Are we
I just got a nostalgic flashback from Euro Trip
Haha Matt Damon in that is the man....what a flick
I love how you teach ur channel like a class
So to get it clear: To build muscle I should squeeze with lighter weights and higher reps. For strength I use good technique but with higher weights and lower reps. Like that?
Not necessarily with the more reps part. You use a weight that you COULD do for more reps, but if you squeezing the fuck out of the reps at the lower weight you will burnout at less reps. Make sense?
U gotta use both techniques and of course add overcoming iso exercises in ur schedule.
Yeah kinda. Heavier weights with lower reps and more sets is going to be different then lower weights and higher reps. Tbh. It’s way more complicated and you should formulate your own training program I alternate every two weeks but my work out structure is similar I add every other week about 2-10 pounds and after two weeks (the start of week 3) I mix up my intensity levels for two weeks. It’s my bulking program
@@MrSurferman93 hey I need help and Im in bulking rn and I do 3-5 reps and 4-5 sets in the last two weeks, should i still continue but I'll add some few lbs and do the same method?
Putting world-class science into a very informative package and then bring it to the people in a fun way, that's how you know you're dealing with legends. Great job Jeff & Jesse
Whoa! man crush much? WTF are you talking about pal, that's 13 minutes of horse shit right there.
Hi I don't know if you've done it already but I'd like to see videos on building your quads and hamstrings if possible without heavy weight. I love your videos so detailed and informative.
Callisthenics . L sits, pistol squats etc
Ok! Its a little confusing, but, its seems like you are saying, mix it up and keep the body guessing. Something like what Arnold said.
Exactly..
Jeff do more glute excersises!
@Sungho Park yes I agree Jeff could use a little extra junk in the trunk 😂
exactly right.. thanks. I've always naturally done that. Decide wether your "weight lifting" or "body building"
Piccolo is so proud of how much Gohan has grown and learned. Just a bit more training and his power level will be over 9000!!!!
Athlean-X: Iron Man
Alan Thrall: Thor
Alan Roberts: the Hulk
Michelle McDaniel: Black Widow
Scott Herman: Captain America
Papa Swolio: Hawkeye
Tess Holiday: Thanos
Buff Dudes?
@@mich6425 both are thor
Tess Holiday 😂😂
create an app that contains both videos and guides to work out based on body type
This is one of the best videos I’ve seen on mind muscle connection, aka time under tension.
Instruction is too complicated. I ended up eating noodles 3x times
I'm beggining to feel annoyed by those original comments. Just my opinion, though.
@@sugarlife485 you're an idot
So QUIRKY 😂😂😂😂😂😂😂 plz make more funny comments
Make sure u make mind-muscle connection when bringing thrm up
Ok let me get this straight, lift heavy/light enough to do high reps, control your form, but if you must use all your muscles to push the weight, it's ok too. Both methods increases muscle size, but hypertrophy focuses on building only some areas, where as strength training toughens all the muscles to push the weight. Though at a slower muscle appearance. While hypertrophy at a faster appearance.
Wow ThaNks for summing it up ! :)
I love how you are always scientifically explaining the training process. I workout out 6 days a weak and I know that athletic people are some of the smartest people in the world because you have to train your brain and build up that mindset to be able to train every day. You have to build that focus to train properly as not to cause injuries in the long run. People have treated me poorly and even treated me like I "didn't know much" about anything reallym though thay was far from the case. Ice alwayd been good with math and science and coordination ad well as planning and staying focused in my goals. That's something most people, especially lazy people don't have. So they judge us but what they are really doing is judging their own thought proces as to how you can do something they can't.
Bands get so much flack but they are such a great way to change up the stimulus, maximize mind-muscle connection, and really maximize time under tension with slow, controlled reps. I've built a good amount of muscle training this way along with typical strength training free weight exercises.