Very true,I ended a mezocycle of high reps(15-25reps),I don't know if it's just me,but I feel like it's harder to really go to failure on low reps(1-12) than on high rep sets
I think rep ranges for most people whether they realize it or not is about consistency. It's a unit of measurement to know how hard you're working and what kind of progress you get. If you curl 50lbs and can barely make 10 reps then after a few weeks you break 11 or even 12 reps, you know you made progress.
Exactly. I like doing 3 sets of good form 8-10...one final as heavy as I can for 3(or however much I can get) then I keep lifting it, and eventually get 4 than 5, and finally until I get 8. Then repeat with a new weight.
Yes. Without counting I also couldn't work with progressive overload. Always with a range, and when I hit my range max count 3x in a row, I increase weight at the next workout.
@@NilsKattau Yeah this is what I do too. I usually do everything 3 sets of 10, when I increase new weight I increase it on the second set first as that's the set I get most performance on. If I found it too easy I also increase 3rd set, if not increase next time. When I'm able to do 3 sets with new weight 3 times in a row without any problems even the days after I increase the weight again.
For most people : keep going to the gym and that is = progress. I dunno, remembering the previous weeks sets and reps for like 50 excercises.. man.. thats half the workout hours
Jeff your videos have changed my life! I'm down 90+lbs, My strength is always increasing, and i constantly see and feel progress being made. My appreciation for what you do is beyond words for me. What you do truly makes a difference. Thank you so very much. Please keep up the highly knowledgeable videos and I'll keep learning and making progress. Many blessings to you and yours good sir.
@@Hussain585 Of course I do. Check out the other RUclipsrs. They don't provide this kind of content but just through courses. Jeff does though and has his courses as an extra.
I have been training with bands for the last five months. I guess that they could be considered "light resistance" compared to weights. I can tell that my gains, especially postural nature, have been amazing. I have been gaining control over a lot of movement patterns through "lighter resistance". Thank you Jeff.
Yep, been preaching for years that bands too can produce muscle growth. It's just another form of resistance (not to mention, one that often has a resistance curve that is unique from its traditional weighted counterpart) and therefore a good stimulus for new gains.
I have been using g bands for 1-1/2 years and have made pretty gains especially when it comes to musculoskeletal support. I am 68 and have basically restored my posture and muscle mass with bands. I find Jeff's recommended techniques are awesome. Using his suggestions and high effort during exercise what works best for me, including keeping my joints healthy!
I've been using bands since the outbreak started and I've experienced amazing gains. But I don't think bands are for light resistance only. If you use heavy bands or multiple bands at once or be creative, bands can be pretty hardcore too, unless you are one of those world's strongest men, or women.
Yup I've adopted the go for moderate weight and go to near failure on every set and not worrying about where I end up. Usually I'm getting between 10 and 15.i find this is keeping me away from injury and too much fatigue as well. Cheers Jeff.
Like Zamindar Genesie taking a drive in his MINT Ferrari and dropping it off. Here you no KEYS however. To the Anti-Christ said back, bro I'm sicker than ever now.
I love videos like this--a wee taste of exercise-physio class. Jeff's not just dumping a training program on us; he's giving us the "why" behind it. Ya leave having learned something! Thank you, Coach!
Thank you so much Jeff! As I've gotten older ( now 65) I quit trying to lift super heavy (for me) weights... I kept getting hurt. I went to a very basic workout...just 10 exercises in the 10ish rep range...if I can do more I do...I I cant...I just do what I can do. Amazingly this has worked better than anything else I have done the past 40 years. This doesn't seem possible especially at my age... only workout 3 days a week...but do a 10 minute intensity warmup 5 days a week and walk 2.5 miles on my non workout days. Thank YOU for all your great information and guidance
Recently decided to get my life together. Started taking training seriously at the age of 41. Training in my garage solo , so glad I stumbled across your channel! Liked and subbed to like having my own personal coach , thank you for this free info , I'll check back in in the summer let you know how it's going 😀 😊
Me too. Started a month and a half ago, after hearing how my friend got lean and muscular in a span of a year. Got into the mood by fixing nutrition and doing walks around the neighborhood, lost some weight, then my friend recommended me this channel. Now I am excited to properly train and I really like the no bs straight to the point approach Jeff has, truly a great channel for fitness. Good luck to you, man! You can do it that you set out to do! Subbed to this comment thread to check back in the summer too😅
Jeff, I agree with your take on weight vs reps, but I think most of us rep counters do so in order to confirm we are gaining muscle and strength. When my brother and I began weight training in our teens 50 years ago, we always logged the weight used for a given exercise and how many reps we we able to achieve. Five days later I would repeat the exercise with the same weight and see if I could achieve more reps, or add more weight and see how many reps I could achieve. This method was a simple way to objectively measure gains. You're a man of science, you know a lot about weights and measurement. I thought nearly everyone used our old system!
Yup you need some point of reference period. Otherwise you can't know if you're pushing yourself to gains. I also think high reps often are a bad idea........they lead to joint problems. It's a well known fact. So rep out once in a while but don't make it a regular habit.
Jeff you're like THE MOST influential person in my life at the moment ! I spend hours and hours watching your videos and then can't wait to hit the gym to get these tips tested ! THANK YOU for beeing around !
I never count reps. Instead I focus on perfectly executing the exercise. Mind to muscle connection, and feeling the contraction, going to failiure and beyond on every set. Anywhere from 5 to 25 reps. And my gains have been incredible
@@joeschmo2693 He doesn’t count, doesn’t mean he can’t subconsciously know around where he lands. Plus 5-25 is such a huge gap that it’s a safe estimate
I did Jeff's 100 rest/pause workout a few days ago for chest and back, then one of his arm wokrouts. Man, I have not been this sore in a looong time. I have been lifting for forty years and that was one of the best days I have ever had. It is sort of a Dorian Yates HIT spinoff, which always worked, at least for me. Thanks, Jeff. I was done with weights and kettlebells in forty mins. Jeff has very good advice, and the good thing is you can just take bits and pieces and make it your own. That 100 rest/pause means you are done with, say, bench, in two minutes. Then you can just do another chest exercise if you want, or not. Pretty awesome way to change things up and get motivated.
@@toobiasj Ain't matter, he doesn't need to invent the information to give it for free. Jeff's a physical therapist with a master degree, are we gonna discard his PT info cuz he didn't invent it?
Your videos are awesome and so glad that I watch your videos specifically. As someone who was 323lbs on Dec 27th. Today I am about 220lbs and lowering my weight by a very successful system that is based on science. My the second phase of my transformation has been weight lifting and not knowing a dang thing. Doing my research and I started out with 5lbs dumbells. They were too light but helped my weak area my shoulders but start out 3 sets of 10 reps. Ultimately not feeling like I was gaining. Went up to 8lb weights. Same 3 sets 10 reps. I was getting a workout but my biceps just wasn't feeling it. I moved up to 12lbs 3 sets 10 reps. Finally felt I was getting some progress because I was weak but biceps nothing. One day I picked up the 12lb weight and only worked biceps. I said heck with it, failure here we come. I knocked out 30 reps first set until I could lift no more. 15 reps 2nd set. 10 reps in 3rd set. Then I did another bicep exercises to failure each rep. I was so dang weak for 12 hours and about mid day DOMS set in. That was on a Monday. Nothing Tuesday. And even though I was still sore as you know what. I picked up my weights on Wednesday and worked out. Believe me by Thursday I woke up thinking," Do I really want to do this?"🤣 Heck Yeah. By Friday that soreness was relieving itself. At age 48 I got back what muscle I have lost and got bigger than I have been due to beginner's gains. And by doing that was the best thing I could have done. After like a couple months of this I do like a couple workouts with heavy weight very similar as my first time. Then I will back off weights one size and get more reps in to failure. Since then I have moved up to 15lb weight for biceps but with the same 12lb weights I can do 40 reps in first set instead of 30. This is mostly a starting point. But because I am so new I can implement this video into my current workouts. I am at the point that I can just quit counting. I am in the process of finding a in person personal trainer just so that I can make sure my form is correct. So that my gains are done accurately. I have joined Planet Fitness to hopefully get some help there. But I am a truck driver and have limited space especially this winter. Trying to get exercises that I can do in my truck. Obviously Planet Fitness is awesome because my membership gets me into any of their gyms. Thanks for your videos that help newbies like me. But awesome that it is science based just like the plan that has helped me lose weight and teaches me how to eat to keep the weight off. Very similar to what you have expressed in your videos.
I keep track of my numbers and weights in an effort to keep pushing myself, but Jeff is spot on in his comments and insight. Everyone has good and bad days in the gym. You can't let a number decide if you had a good workout or not.
I’m a trainer and been counting reps for over 40 years. I’ve tried not counting reps, especially during my workouts but now it’s automatic. If I look at someone else in the gym, I automatically count his reps without even realizing I’m doing it at first. I will continue trying but I’m not sure how successful I’ll be. It’s crazy I know. 😂
You'll always "count" the reps. It's inevitable since our brains are wired to work "towards" something objective rather than subjective. The point is however, to realize that the goal of your set will shift (as will your mindset) depending on where on the spectrum of weight you are performing the exercise and your goals for training at the moment. The actual rep number matters far less than optimizing the entire path of reps to that last rep as well as knowing what the goal of your training is on a bigger scale.
It's just the same with me. After 45 years of exercising and 38 years as a trainer/instructor counting is an automatic reaction. Yet, by now I usually concentrate more on the intensity of each repetition, trying to execute it as if it were the only one that counts and then just see how many reps I will be able to make till failure...
I have started to approach a different counting system that makes me avoid my brain to count the reps and actually go until failure, I focus on each rep individually and count each rep as 1. Meaning I think in my mind: 1,1,1,1,1, and so on until I reach failure or close to it depending on the type of exercise. This makes me actually reach hypertrophy rather than just focusing only on 3x12 for example where sometimes you only focus on reaching the end and forget about the "journey"
Could you please do something with your Mikrofone or with your voice. It so bloody high pitching that hurt my ear. I cannot believe you can not do something.
These are GREAT tutorials - thank you. Just had double Inguinal surgery so have to take some time off (about 6 weeks)… excited to ease my way back into the gym and your program!!
Thank you! So glad someone came out and said this directly. I suspect tracking number is for beginners who would quit at 3 because tracking effort and failure is tough for them. However, watching the number is helpful for tracking progress - but should never be the only variable.
I started exercise last month (Almost exactly 30 days) and I've been through 15 sessions now (I do it every othher day) I started with 7 kg dumbbell and 3 sets of 12 for around 8-9 sessions and then I found this vid. I started to care less about reps and focus more on to failure for 5 sets. Now, even just just 6 - 7 sessions, I can safely move to 12 kg dumbbell. I still look the same because I don't regulate my diet, but I can lift heavier load and for longer duration. Thank you for this channel. Every piece of your content help change my life a lot.
I'm reminded of one of your old videos about types of failure. Failure to maintain form, mechanical failure, and failure to continue the cadence/too much burn. Looking at these buckets they fit into those forms of failure - on heavy loads you don't want to cheat on the rep as that could lead to injury, the mid-range is safe for mechanical failure, and really light loads will likely not reach true mechanical failure but your will to endure another rep will give out. Appreciate the video as always!
Thank you for posting this. I tend to worry a lot about the details of strength training. It sometimes prevents me from starting in the first place. I'm sure I'm not the only one.
I find being able to track progress really important. Don't think I can stop counting reps, but I often hear Jeff in my ear telling me to focus on contracting the muscle, so the message still gets through! The mind is key.
A rep goal can help to create mental focus, almost as a slight distraction from the effort as you get close to failure. On a hard set, I think a good approach is to focus on rep quality rather than number until you get to a feeling of failure, then to squeeze out another 3 or 5 reps using a count - without letting form completely deteriorate.
This is why I always film myself, instead of counting when I'm working out (to concentrate on quality reps), I count the reps in vid did to check if I progressed or not or you can ask your coach or gym bro to track for you
I get what you are teaching here, and I have been doing some similar for a while. Personally instead of setting a upper limit for each set, rather I focus on doing AT LEAST a certain reps on each set. Or something like a minimum number of reps for myself. It seems to work for me and it seems to be a good indirect motivation of sort.
Totally changed my mindset! When nearing the max rep number, I'm realize that I've ignored the first few then realized that the actual workout hasn't even begun but now it's almost over. That probably explains why my progress has been rather "resisted". Thanks Jeff! 💪🏼❌
*Only workouts are keeping me up! No metter how or where but feel like I should do a few reps. Started filming workouts abut a month ago and think I found my passion thanks to you ano a lot of thers futness youtubers! hello form Ukraine!*
Through your vids and a few other YTers , I have focused on mainly the stretch and the contraction.I do count rep goals, but if I dont hit them as you said no worries, I know the reps made were HQ.Thanks for the content.
I am physically disabled and been following your beginners program and loving it but I was counting so thank you for this video looking forward to my next workout tomorrow
I can’t stop counting. Three sets of ten are my general goal for how much I should reach but I do try to focus on technique while counting. When I get to a point where I am able to move up the weight I still count. If I can’t feel anything at a lower count I raise the count. I can calf-raise 470lbs in three sets of ten without many issues. I can lean back with over 230lbs in three sets of twenty without much of an issue. But I do focus on how I’m doing these reps because sometimes I do stop at, say, seven reps on the last set but I start getting sloppy. I can stop and rest for a few seconds and then go through those last few reps with good technique.
Here's a quote from Jeff's comment reply: " It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains. "
I alternate between workouts with medium weight for just the last set for AMRAP, or, heavier weight with all sets AMRAP, striving to hit 11 -12 reps on first set before adding weight.
Hi Jeff...Thanks for these videos. I'm 67 and have been working out since my teenage years as I'm dedicated to living the most healthy lifestyle possible, espeecially as I age. That said, for all my years of study, the info you provide is some of the best I've ever seen as it is a practical, common sense approach that is applicable to whatever physical fitness goals we have. I have one nagging question for you: One of your vids said that spending hours in the gym is not necessary, and could actually may be detrimental to fitness. You suggested we only need 30-45 minutes per workout. My question: How is it possible to do the workouts you recommend E.g "100s", or multiple sets in such a short period of time. This week I attempted to do a 40 minute chest push (DB vertical and incline bench press) and pull (cable crossovers for upper/lower chest). With a brief, very light 10 minute cardio cool-down I was at 1hr 15min. Am I missing something?
I'm older now so I have been doing higher reps with slightly lighter weight. The good thing is that it has built me back up to being able to lift the heavy weights I lifted nearly two decades ago.
He doesn't say stop counting. He's says stop JUST counting. Counting on the magic number of reps to get your gains even if your form is shit and you aren't applying a training method beyond rep counting. Pushing to failure and using cheat reps for the last few to push even past failure has given me crazy gains. Way better than counting to 10 and moving on.
@@daddyjones126 You should keep track of your reps. There are people making the mistake of just trying to get to a number, and they will feel bad if they are short on 1 rep or go over a few reps, so they either shorten the rep to get more or stop even tho they can do more just because they've reached that number. What they should be doing is focus on is making the rep count, not counting the reps.
Hi Jeff and Jesse, Thanks for all your great content! How do high doses of antihistamines in people with allergies and chronic hives affect muscle development and overall athletic performance?
Im old. 70. Ive learned to maintain my fish and meat and eggs intake, along with supplements (a wide range of supplements that keep my "T" up and weight off), I modify my excercises to get around the "creeky" joints, which ARE improving. And im getting bigger more defined muscle. I lost over 100 lbs. And i can run fast and long again. My methodology is, "Take it to the limit, then do what they say cant be done."
The gym I instruct at typically uses a lot of high rep resistance band strength training exercises. It's common for people to still hold their band by the end. I've started talking about how it's the last 5 reps before muscle failure is the most important, so if they never drop, most likely they never found those 5 reps.
Switching from counting reps to time-under-tension was one of the best things I ever did. Not only much easier mentally, but way more effective and efficient!
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
You can dedicate a video to us mortals who work, study, suffer daily stress, how or what is the most effective way to build muscle when we cannot dedicate ourselves 100% to the gym and nutrition (Due to the latter also due to the crisis that suffered in many countries by the rise in prices). How much is the optimal hour of sleep that we must meet, the optimal calories or macros that we must meet day by day, how many times a week we should train to see long-term results, in short, everything summarized in a video. Thank you very much Jeff.
Iam 16, I have been suffering from joints pain and clicking since I began training 2 years ago the pain kept getting worse in multiple joints (shoulders ,knees,elbows )even sometimes clicking and pain in the hips I've went to several doctors which all end up saying my problem is joint inflammation and I should rest and to take medications ,so I started resting from weights and also began rotator cuff and mobility training but sadly the pain isnt going away Idont know what should I do Iam starting to lose all my passion for training as no solution is working for me what should I do?
Okay I want to make sure I got this correct. This is I'm using your 100 reps idea. The first 12 reps that you do you do with the weight till you get to failure or maximum effort. We know that the really exhaustive wraps were 9 to 12. Now we're waiting 15 seconds so that our exhaustive reps are now one to four. Basically taking away the Reps which were not causing the most amount of tension stress on whichever muscle we're working. So by using a higher number at first to warm up the muscle we can then lower the rest rate and use a rep range of probably one to five depending upon fatigue until we get 20 reps in. I'm not sure I have that right I know that currently I do bench which is supposed to be at a 7 rpe at five Reps for three sets. When I begin to feel like I can do more than five reps I add another 5 lbs on and attempt to do that for five Reps for three sets. Basically making sure that I'm always at the five reps seven or eight rpe and never overextending into more reps when I could be lifting more weight and causing more attention etc etc. Not sure if this made sense let me know
I think when you are young, you don't have to focus so much on the numbers. But for old guys like me at 50, we are very careful with our warm ups and form if we lift anything in the 1-7 range. In fact, I have no desire to even do anything in the 1-3 range for the greater risk of injury. I have found a sweet spot in the 8-15 range that has worked to keep me from serious injuries. Having said that, I think what you are teaching here Jeff is right on. Too many dudes just hit their 3 sets of 10 every week and wonder why they aren't gaining, instead of listening to the muscle, and working to a point of failure or using lift/pause style to squeeze out a couple more reps.
I stopped counting reps, I always think what you say “I would rather see you do one good rep then 10 bad ones“I still have trouble getting gains probably because I’m 53 years old, but I will never stop, I keep learning something new from you all the time😞
I think the point he's trying to make is to not focus entirely on hitting a certain rep # but on the quality of the reps being performed that will ultimately lead to DOMS which equals gains.
@@MassiveIron Here's a quote from Jeff's comment reply: " It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains. So much so, that even if you did never journal a weight, I'd argue you'd still make great gains" simply training for effort and output each day rather than feeling obliged to string them all together and give up on 80% of the reps performed in your workouts by focusing on the ones at the end too much."
Whachya doing over here Steve? You’re tough to keep up with. One minute you’re sucking Jeff off when you think it’s the trendy way to get more viewers and the next, you’re hating on him when you think it’s the trendy way to get viewers. Used to have respect for you until I disagreed with one thing you said on your channel about bench pressing and you proceeded to ban me. Also, ever since you started resorting to clout chasing and click-baiting other RUclipsr names into your video titles to get views (something you supposedly are turned off so much by when other youtubers do it), I just lost all respect for you. Your a hypocrite. Sad to see you say that there should be more fitness guys like Scooby and then watch you promote your PAID coaching services on a video baiting people in with other people’s names. Not very Scooby-like is it Steve?
This is great stuff. I’m currently following brand x. For good reason. High volume. The intensity is different because the volume is high. The result is muscle mass. Not strength. Mass. It’s what I want. But….Jeff is right. Each rep counts. Each rep takes me to the few that force my muscles to adapt. Failure is important no matter what u do Right now I’m in a mass building stage but I bounce between Jeff and Ryan cuz they are both right. Mass. Strength. I’m doing one now. And I’m going to force that mass into strength later. But that’s just me. U can do whatever u want!
I choose weight to keep me in a set range ballpark of 10-8-6 or 12-10-8 due to the fact that tendinitis will kick in if I do higher (lower weight) reps. At 56 this has kept me strong and physically aesthetically pleasing without triggering the tendinitis I used to struggle with.
Jeff explaining the "3x12 is killing your gains" once again, now with even more clarity. Making the reps with less fatigue count by performing the reps well, attacking the muscles right before fatigue of reps closer to failure makes alterations with your technique/form/mmc. Only then, will your whole set count. It's not just the 2,3,1RIR or Failure rep that will make it count. Now, reps of the number 12 is simply used as an example simply because it's very commonly used and at the same time the fact that it's got quite a lot of room prior to fatigue/failure rep, that oftentimes, people forget to make the lower reps count with quality and mmc and only focus on reaching that 11th 12th+ rep itself where they expect to fail or have a few reps in reserve.
I just started back lifting did it in my late teens to mid 20s and was in great shape.Now 43 and in decent shape but have some belly fat now .This time around I'm not even focusing on counting i don't count at all as long as i push my self and focus on resisting the weight and squeezing. Its almost like I inefficiently lift now on purpose because it stimulates muscles more. As long as i see im lifting more or heavier every other workout I know I'm getting somewhere. I resist weight as I'm going down with it for 2 to 3 seconds with great results. I like watching Jeffs videos he seems to have the missing link on building muscle legitimately without prohormones sarms or anabolics. He simplifies it Nutrition and training that's all and you should have no problem. I watched all his best off videos of each muscle group and I do those only and I don't focus on day of week I workout pull push legs one day off maybe two if my leg workouts are rough or im tender from chest or back workouts still. My hardest thing is diet I don't focus on calories per say its what nutrition i get out of those calories. a bag of doritos 1200 plus calories and probably only 25 gram of protein and not a good type of protein either vs maybe 2 big scoops of peanut butter 14 to 18 grams protein 400 to 500 calories(alot of calories but at lest your getting something out of it ). plus its filling same goes with whole eggs. I stay away from sugar all together unless its from fruit or homemade fruit juices. I will drink about 12 oz of tart cherry juice as a desert or yogurt either or.
The 8-12 rep range is for practicality reasons. Going heavier with fewer reps runs a greater risk of injury, going lighter and more reps may run the workout too long.
Excellent video and I really appreciate the transfer of knowledge and enthusiasm. He is probably the most reliable and believable guy out there when it comes to this stuff. Jeff, one suggestion....a quick on-screen definition of some of the terms you use would be helpful, i.e. 'hypertrophy' that was used several times in this video. That being said, great great stuff all the way around.
Jeff i love the new videos and series you’ve been making recently! Not that before it was any worse, but i love how original your channel is. One request I have is a video on isometric exercises, maybe with DBs, body weight and bands? The pros and cons of isometrics, were to include in the workout, and so on.
Extremely good point, muscle flexion is extremely important. Sometimes I speed up the rep, slow it down, and then hold the rep for the greatest flexing.
Great video! Hard for me not to count reps though. Kinda a habit after lifting off and on for 40 years. 53 and I don't plan on ever jumping off the bandwagon ever again.I feel great
Jeff, We're about the same age, so I'm surprised that you didn't mention that the lower reps will require the most weight, which could also have the highest probability for injury, so that range might not be the safest. And then yes, the higher reps would use the lightest weight and would be the safest, but to use them correctly, you need a longer amount of time and patience. Therefore that's why that moderate range of reps is typically the middle balance. As always, thanks for everything you do!!
Jeff, I get so much from your videos man. You explain things so well and they ALWAYS make sense. I get "ah-ha" moments from your vidoes all the time dude keep the vids coming! Thx
As someone who has no equipment just my body, I find myself doing high rep ranges each set but gaining gains. Also, I do unilateral exercises to avoid *MUSCLE IMBALANCES*
*Amazing... so many valuable "gems" of a comment in this vid! "We focus so much on that number, that we forget the journey TO that number!", "We're not counting them though, we're just MAKING THEM COUNT!", "I don't care where I land!" - THANK YOU, JEFF!!* Hence, a question to a _different type of number_ comes to mind: In-Between Set Rests! _How long should we wait and most importantly: To achieve what purpose to the next set? What do we look for?_ (Small injury story of how I came about this question is below, but my question above is more about effectiveness and what makes it count) BACKGROUND: After a year of break I just started to do push-ups again to reach my ol' 100 with very, very short couple seconds break. I restarted from 10 and am up to 37 right now _(not counting numbers, just reaching failure and I don't care where I land)_ thus my next set will get significantly lower like 15 reps with zero in the tank. My aim was always getting the "pain" beautifully located at the right spots and visual effects of temporary getting pumped-up shows immediately (got commented out of the blue) and I even get gains in less than a month with this. WHAT HAPPENED: One day, I accidentally did a longer break and this results in my next set getting back up to 37, not 15 - EUREKA! But... it came with a detrimental effect!. Some sort of weird, piercing worrying "pain" as if way deep inside "the bones" and all over, as opposed to the gaining "pain" we're all addicted to. It scares me so I stopped for a few days and it got me to overthink my planned routines to my first ever gym membership next month... I kept thinking, should I lift weight with drastically lower reps over the next set or have longer breaks with the risk of injury? Now knowing from this video that making it count, actually counts, so thus what's the proper "decline reps ratio" between sets to gains vs injury... or is there even such a thing as declining reps ratio? Apologies in advance if I haven't come across your other videos that actually already explained this 'cause I just re-started my ATHLEAN-X binge-watching, cheers mate!
This is a new and more eye-opening way to approach the hyper trophy/ endurance question I’ve always wondered about. I’m going to begin using these ideas!
My routine actually covers best of both worlds. Initial sets and exercises are heavy weight, low rep count, vs in the latter sets they tend to be 20+ to failure. Not so light you go on forever, but not so heavy you can't recruit those muscle groups for more reps. Seems to work pretty decent.
If I don't have a rep target I fear I will cheat. I mean, I can imagine I'm more tired than I actually am. So I tend to rush the early reps of the set, then settle into a slower, more complete execution for the last reps of the set, depending on how much "juice" I'm feeling. I tend to tweak something if I try too hard--if I "frenzy". I'm well into my 60s so "gains" are mostly a non-issue; I know it ain't happenin'...
Some 1 asked the great M. Ali "how many sit ups do you do"?. He said " I don't count my situps. I only starts counting when it starts to hurt". Golden words. Should be the cornerstone of training and life also I guess. Getting comfortable in being uncomfortable.
If you're over 40, there 8 muscle gaining mistakes you HAVE to fix - ruclips.net/video/qBaC3TcKdv4/видео.html
Very true,I ended a mezocycle of high reps(15-25reps),I don't know if it's just me,but I feel like it's harder to really go to failure on low reps(1-12) than on high rep sets
I think rep ranges for most people whether they realize it or not is about consistency. It's a unit of measurement to know how hard you're working and what kind of progress you get. If you curl 50lbs and can barely make 10 reps then after a few weeks you break 11 or even 12 reps, you know you made progress.
That's the way I always viewed lifting and counting reps.
Exactly. I like doing 3 sets of good form 8-10...one final as heavy as I can for 3(or however much I can get) then I keep lifting it, and eventually get 4 than 5, and finally until I get 8. Then repeat with a new weight.
Yes. Without counting I also couldn't work with progressive overload. Always with a range, and when I hit my range max count 3x in a row, I increase weight at the next workout.
@@NilsKattau Yeah this is what I do too. I usually do everything 3 sets of 10, when I increase new weight I increase it on the second set first as that's the set I get most performance on. If I found it too easy I also increase 3rd set, if not increase next time. When I'm able to do 3 sets with new weight 3 times in a row without any problems even the days after I increase the weight again.
For most people : keep going to the gym and that is = progress. I dunno, remembering the previous weeks sets and reps for like 50 excercises.. man.. thats half the workout hours
Jeff your videos have changed my life!
I'm down 90+lbs, My strength is always increasing, and i constantly see and feel progress being made. My appreciation for what you do is beyond words for me. What you do truly makes a difference. Thank you so very much. Please keep up the highly knowledgeable videos and I'll keep learning and making progress. Many blessings to you and yours good sir.
I've been focusing on the targeted muscles until I can no longer flex them without recruiting others and it has worked wonders. Thank you, Jeff!
What was your routine ?
ya right. show us pics before and after
Same - I focus on form and really have that mind to muscle connection. Really changed me a couple of kilograms
@@memolibir I'm currently on week eight of AthleanX Max Size. It is an absolute killer! Pardon the earlier typo.
@@socialistprofessor3206 i don’t think there’s any program named max strength
This guy consistently puts out amazing FREE content. It’s unreal how much you can learn from his channel. Keep up the amazing work Jeff! 🙌
This is what I was just thinking. How can this be free?
@@dimiathan He's just a stand up guy
@@dimiathan You do know that he earns through yt right?
@@Hussain585 Of course I do. Check out the other RUclipsrs. They don't provide this kind of content but just through courses. Jeff does though and has his courses as an extra.
I have been training with bands for the last five months. I guess that they could be considered "light resistance" compared to weights. I can tell that my gains, especially postural nature, have been amazing. I have been gaining control over a lot of movement patterns through "lighter resistance". Thank you Jeff.
Yep, been preaching for years that bands too can produce muscle growth. It's just another form of resistance (not to mention, one that often has a resistance curve that is unique from its traditional weighted counterpart) and therefore a good stimulus for new gains.
I have been using g bands for 1-1/2 years and have made pretty gains especially when it comes to musculoskeletal support. I am 68 and have basically restored my posture and muscle mass with bands. I find Jeff's recommended techniques are awesome. Using his suggestions and high effort during exercise what works best for me, including keeping my joints healthy!
@@athleanx Jeff, can you hook up some deals on apparel for black friday? 🙏🏻
I've been using bands since the outbreak started and I've experienced amazing gains. But I don't think bands are for light resistance only. If you use heavy bands or multiple bands at once or be creative, bands can be pretty hardcore too, unless you are one of those world's strongest men, or women.
It's nice to hear other people's experiences on top of Jeff saying it. I'm going to try it. Thank you for your comment
Yup
I've adopted the go for moderate weight and go to near failure on every set and not worrying about where I end up. Usually I'm getting between 10 and 15.i find this is keeping me away from injury and too much fatigue as well. Cheers Jeff.
I train this way, my boss likes to constantly put me down and say I'm training wrong, really bugs me 😢
@@Bruce_Lee_22You train with your boss?
"We're not counting reps; we're making each rep count."
- Jeff Cavaliere, 2022
Like Zamindar Genesie taking a drive in his MINT Ferrari and dropping it off. Here you no KEYS however. To the Anti-Christ said back, bro I'm sicker than ever now.
Reps: "One Jeff, two Jeff, many Jeff, many Jeff.."
I love videos like this--a wee taste of exercise-physio class. Jeff's not just dumping a training program on us; he's giving us the "why" behind it. Ya leave having learned something! Thank you, Coach!
this is the kind of deep knowledge I didn't get in the university. For free on youtube. Thank you very much for doing this.
Glad it was helpful Guido and thanks for being a loyal subscriber my man!
Thank you so much Jeff! As I've gotten older ( now 65) I quit trying to lift super heavy (for me) weights... I kept getting hurt. I went to a very basic workout...just 10 exercises in the 10ish rep range...if I can do more I do...I I cant...I just do what I can do. Amazingly this has worked better than anything else I have done the past 40 years. This doesn't seem possible especially at my age... only workout 3 days a week...but do a 10 minute intensity warmup 5 days a week and walk 2.5 miles on my non workout days.
Thank YOU for all your great information and guidance
Recently decided to get my life together. Started taking training seriously at the age of 41. Training in my garage solo , so glad I stumbled across your channel! Liked and subbed to like having my own personal coach , thank you for this free info , I'll check back in in the summer let you know how it's going 😀 😊
Well done mate. Pace yourself, don't get too instense just make training part of your everyday life and be consistent and you'll be rewarded.
Me too from Italy! Cheers
same, good luck. Hope its going well
keep it up king 🤴
Me too. Started a month and a half ago, after hearing how my friend got lean and muscular in a span of a year. Got into the mood by fixing nutrition and doing walks around the neighborhood, lost some weight, then my friend recommended me this channel. Now I am excited to properly train and I really like the no bs straight to the point approach Jeff has, truly a great channel for fitness.
Good luck to you, man! You can do it that you set out to do!
Subbed to this comment thread to check back in the summer too😅
Jeff, I agree with your take on weight vs reps, but I think most of us rep counters do so in order to confirm we are gaining muscle and strength. When my brother and I began weight training in our teens 50 years ago, we always logged the weight used for a given exercise and how many reps we we able to achieve. Five days later I would repeat the exercise with the same weight and see if I could achieve more reps, or add more weight and see how many reps I could achieve. This method was a simple way to objectively measure gains. You're a man of science, you know a lot about weights and measurement. I thought nearly everyone used our old system!
Yup you need some point of reference period. Otherwise you can't know if you're pushing yourself to gains. I also think high reps often are a bad idea........they lead to joint problems. It's a well known fact. So rep out once in a while but don't make it a regular habit.
the problem is you can ofter lift more or less depending on the day, it depends on all kindds of things
Jeff you're like THE MOST influential person in my life at the moment ! I spend hours and hours watching your videos and then can't wait to hit the gym to get these tips tested ! THANK YOU for beeing around !
I never count reps. Instead I focus on perfectly executing the exercise. Mind to muscle connection, and feeling the contraction, going to failiure and beyond on every set. Anywhere from 5 to 25 reps. And my gains have been incredible
Exactly only do the number you can comfortably do with fullest control and stability for the right movement patterns aka technique
How do you know it's 5-25? You don't count, right?
@@joeschmo2693 He doesn’t count, doesn’t mean he can’t subconsciously know around where he lands. Plus 5-25 is such a huge gap that it’s a safe estimate
you da man!
ok
I did Jeff's 100 rest/pause workout a few days ago for chest and back, then one of his arm wokrouts. Man, I have not been this sore in a looong time. I have been lifting for forty years and that was one of the best days I have ever had. It is sort of a Dorian Yates HIT spinoff, which always worked, at least for me. Thanks, Jeff. I was done with weights and kettlebells in forty mins. Jeff has very good advice, and the good thing is you can just take bits and pieces and make it your own. That 100 rest/pause means you are done with, say, bench, in two minutes. Then you can just do another chest exercise if you want, or not. Pretty awesome way to change things up and get motivated.
Can we just appreciate the fact that Jeff provides us with top notch fitness knowledge for free. Thank you for everything and keep up the great work!
Free? It's a business, and yes he's deserving of his compensation.
totally agree
@@toobiasj
Ain't matter, he doesn't need to invent the information to give it for free.
Jeff's a physical therapist with a master degree, are we gonna discard his PT info cuz he didn't invent it?
He pulls in 40-50k per month for doing this.
@@goatfish07 Everyone gotta put food on the table.
And have you given him any money?
Your videos are awesome and so glad that I watch your videos specifically. As someone who was 323lbs on Dec 27th. Today I am about 220lbs and lowering my weight by a very successful system that is based on science.
My the second phase of my transformation has been weight lifting and not knowing a dang thing. Doing my research and I started out with 5lbs dumbells. They were too light but helped my weak area my shoulders but start out 3 sets of 10 reps. Ultimately not feeling like I was gaining. Went up to 8lb weights. Same 3 sets 10 reps. I was getting a workout but my biceps just wasn't feeling it. I moved up to 12lbs 3 sets 10 reps. Finally felt I was getting some progress because I was weak but biceps nothing. One day I picked up the 12lb weight and only worked biceps. I said heck with it, failure here we come. I knocked out 30 reps first set until I could lift no more. 15 reps 2nd set. 10 reps in 3rd set. Then I did another bicep exercises to failure each rep. I was so dang weak for 12 hours and about mid day DOMS set in. That was on a Monday. Nothing Tuesday. And even though I was still sore as you know what. I picked up my weights on Wednesday and worked out. Believe me by Thursday I woke up thinking," Do I really want to do this?"🤣 Heck Yeah. By Friday that soreness was relieving itself. At age 48 I got back what muscle I have lost and got bigger than I have been due to beginner's gains. And by doing that was the best thing I could have done. After like a couple months of this I do like a couple workouts with heavy weight very similar as my first time. Then I will back off weights one size and get more reps in to failure. Since then I have moved up to 15lb weight for biceps but with the same 12lb weights I can do 40 reps in first set instead of 30. This is mostly a starting point. But because I am so new I can implement this video into my current workouts. I am at the point that I can just quit counting. I am in the process of finding a in person personal trainer just so that I can make sure my form is correct. So that my gains are done accurately. I have joined Planet Fitness to hopefully get some help there. But I am a truck driver and have limited space especially this winter. Trying to get exercises that I can do in my truck. Obviously Planet Fitness is awesome because my membership gets me into any of their gyms.
Thanks for your videos that help newbies like me. But awesome that it is science based just like the plan that has helped me lose weight and teaches me how to eat to keep the weight off. Very similar to what you have expressed in your videos.
I keep track of my numbers and weights in an effort to keep pushing myself, but Jeff is spot on in his comments and insight. Everyone has good and bad days in the gym. You can't let a number decide if you had a good workout or not.
I’m a trainer and been counting reps for over 40 years. I’ve tried not counting reps, especially during my workouts but now it’s automatic. If I look at someone else in the gym, I automatically count his reps without even realizing I’m doing it at first. I will continue trying but I’m not sure how successful I’ll be. It’s crazy I know. 😂
You'll always "count" the reps. It's inevitable since our brains are wired to work "towards" something objective rather than subjective. The point is however, to realize that the goal of your set will shift (as will your mindset) depending on where on the spectrum of weight you are performing the exercise and your goals for training at the moment. The actual rep number matters far less than optimizing the entire path of reps to that last rep as well as knowing what the goal of your training is on a bigger scale.
It's just the same with me. After 45 years of exercising and 38 years as a trainer/instructor counting is an automatic reaction. Yet, by now I usually concentrate more on the intensity of each repetition, trying to execute it as if it were the only one that counts and then just see how many reps I will be able to make till failure...
@@athleanx best answer. You're a legend
I have started to approach a different counting system that makes me avoid my brain to count the reps and actually go until failure, I focus on each rep individually and count each rep as 1.
Meaning I think in my mind: 1,1,1,1,1, and so on until I reach failure or close to it depending on the type of exercise.
This makes me actually reach hypertrophy rather than just focusing only on 3x12 for example where sometimes you only focus on reaching the end and forget about the "journey"
Could you please do something with your Mikrofone or with your voice. It so bloody high pitching that hurt my ear. I cannot believe you can not do something.
These are GREAT tutorials - thank you. Just had double Inguinal surgery so have to take some time off (about 6 weeks)… excited to ease my way back into the gym and your program!!
I just had single inguinal hernia surgery in early July
Thank you! So glad someone came out and said this directly. I suspect tracking number is for beginners who would quit at 3 because tracking effort and failure is tough for them. However, watching the number is helpful for tracking progress - but should never be the only variable.
I started exercise last month (Almost exactly 30 days) and I've been through 15 sessions now (I do it every othher day)
I started with 7 kg dumbbell and 3 sets of 12 for around 8-9 sessions and then I found this vid. I started to care less about reps and focus more on to failure for 5 sets.
Now, even just just 6 - 7 sessions, I can safely move to 12 kg dumbbell. I still look the same because I don't regulate my diet, but I can lift heavier load and for longer duration.
Thank you for this channel. Every piece of your content help change my life a lot.
“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” - Muhammad Ali
@@REPPINDB they’re the same person
@@estebanb7166 thank you for clarifying, I hate when people spread misinformation
@@agitatedaligator5340 same
@@REPPINDB An Arnold quote, quoting M Ali 😜
ruclips.net/user/shortsq-uBVDfnZdo
I'm reminded of one of your old videos about types of failure. Failure to maintain form, mechanical failure, and failure to continue the cadence/too much burn. Looking at these buckets they fit into those forms of failure - on heavy loads you don't want to cheat on the rep as that could lead to injury, the mid-range is safe for mechanical failure, and really light loads will likely not reach true mechanical failure but your will to endure another rep will give out. Appreciate the video as always!
Thank you for posting this. I tend to worry a lot about the details of strength training. It sometimes prevents me from starting in the first place. I'm sure I'm not the only one.
I find being able to track progress really important. Don't think I can stop counting reps, but I often hear Jeff in my ear telling me to focus on contracting the muscle, so the message still gets through! The mind is key.
A rep goal can help to create mental focus, almost as a slight distraction from the effort as you get close to failure. On a hard set, I think a good approach is to focus on rep quality rather than number until you get to a feeling of failure, then to squeeze out another 3 or 5 reps using a count - without letting form completely deteriorate.
The ‘feeling of failure’ to me means I likely will not get the next rep, which is when I shut the set down.
This is why I always film myself, instead of counting when I'm working out (to concentrate on quality reps), I count the reps in vid did to check if I progressed or not or you can ask your coach or gym bro to track for you
I get what you are teaching here, and I have been doing some similar for a while. Personally instead of setting a upper limit for each set, rather I focus on doing AT LEAST a certain reps on each set. Or something like a minimum number of reps for myself. It seems to work for me and it seems to be a good indirect motivation of sort.
Totally changed my mindset! When nearing the max rep number, I'm realize that I've ignored the first few then realized that the actual workout hasn't even begun but now it's almost over. That probably explains why my progress has been rather "resisted".
Thanks Jeff! 💪🏼❌
*Only workouts are keeping me up! No metter how or where but feel like I should do a few reps. Started filming workouts abut a month ago and think I found my passion thanks to you ano a lot of thers futness youtubers! hello form Ukraine!*
It would help to use your actual body when doing this instead of a bunch of random people.
Stopped counting months ago, I just do one rep till fail. Just to pay for the day and to feel better, exercise is hard! Thanks Jeff and crew
Through your vids and a few other YTers , I have focused on mainly the stretch and the contraction.I do count rep goals, but if I dont hit them as you said no worries, I know the reps made were HQ.Thanks for the content.
I am physically disabled and been following your beginners program and loving it but I was counting so thank you for this video looking forward to my next workout tomorrow
I can’t stop counting. Three sets of ten are my general goal for how much I should reach but I do try to focus on technique while counting. When I get to a point where I am able to move up the weight I still count. If I can’t feel anything at a lower count I raise the count. I can calf-raise 470lbs in three sets of ten without many issues. I can lean back with over 230lbs in three sets of twenty without much of an issue. But I do focus on how I’m doing these reps because sometimes I do stop at, say, seven reps on the last set but I start getting sloppy. I can stop and rest for a few seconds and then go through those last few reps with good technique.
Here's a quote from Jeff's comment reply:
" It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains. "
I alternate between workouts with medium weight for just the last set for AMRAP, or, heavier weight with all sets AMRAP, striving to hit 11 -12 reps on first set before adding weight.
Love this guy. Always come here for his free content - in the best shape of my life because of his free advice
Hi Jeff...Thanks for these videos. I'm 67 and have been working out since my teenage years as I'm dedicated to living the most healthy lifestyle possible, espeecially as I age. That said, for all my years of study, the info you provide is some of the best I've ever seen as it is a practical, common sense approach that is applicable to whatever physical fitness goals we have. I have one nagging question for you: One of your vids said that spending hours in the gym is not necessary, and could actually may be detrimental to fitness. You suggested we only need 30-45 minutes per workout. My question: How is it possible to do the workouts you recommend E.g "100s", or multiple sets in such a short period of time. This week I attempted to do a 40 minute chest push (DB vertical and incline bench press) and pull (cable crossovers for upper/lower chest). With a brief, very light 10 minute cardio cool-down I was at 1hr 15min. Am I missing something?
I'm older now so I have been doing higher reps with slightly lighter weight. The good thing is that it has built me back up to being able to lift the heavy weights I lifted nearly two decades ago.
You should most definitely count reps so you can track your workouts, add weight the right way and see the progress you're making
Yeah seriously. What kinda nonsense is this?
He doesn't say stop counting. He's says stop JUST counting. Counting on the magic number of reps to get your gains even if your form is shit and you aren't applying a training method beyond rep counting. Pushing to failure and using cheat reps for the last few to push even past failure has given me crazy gains. Way better than counting to 10 and moving on.
@@daddyjones126
You should keep track of your reps.
There are people making the mistake of just trying to get to a number, and they will feel bad if they are short on 1 rep or go over a few reps, so they either shorten the rep to get more or stop even tho they can do more just because they've reached that number.
What they should be doing is focus on is making the rep count, not counting the reps.
clearly, you're too stupid to understand what he meant. Go back to your TikTok videos
Agreed. His blabbering about numbers made little sense if one does not track them to compute progress.
One of the most valuable vids you’ve made in my opinion. I needed to hear and see that laid out and explained.
Hi Jeff and Jesse, Thanks for all your great content!
How do high doses of antihistamines in people with allergies and chronic hives affect muscle development and overall athletic performance?
Im old.
70.
Ive learned to maintain my fish and meat and eggs intake, along with supplements (a wide range of supplements that keep my "T" up and weight off),
I modify my excercises to get around the "creeky" joints, which ARE improving.
And im getting bigger more defined muscle.
I lost over 100 lbs.
And i can run fast and long again.
My methodology is,
"Take it to the limit, then do what they say cant be done."
Hey athlean-x can you please make a best forearm exercises ranked worst to best?
One of the most impressive videos I’ve ever seen, explanatory wise. Amazingly explained. Bravo, well done. 👌
that's why i count my reps... because my asian parents hate failure...
The gym I instruct at typically uses a lot of high rep resistance band strength training exercises. It's common for people to still hold their band by the end. I've started talking about how it's the last 5 reps before muscle failure is the most important, so if they never drop, most likely they never found those 5 reps.
Plz make a detailed video on BULKING 😥
Yes please
Apparently you haven’t followed Jeff very long….. he has quite a few videos addressing “bulking” and what he thinks about it.
Jeff is all about “being athletic 24/7, 365 days”. If you ask him, he’ll 100% insist you to do that.
Noo
He has done loads
You are genius. I can't say thank you enough for the wisdom you share with us all!
Switching from counting reps to time-under-tension was one of the best things I ever did. Not only much easier mentally, but way more effective and efficient!
I love the way the JACKED programs' sets/reps protocol works. I incorporate that in my other programs also.
Great content Jeff! As always! 👍
I wish I knew this when I used to go to the gym. Jeff is so nice explaining it and bringing valid points, job well dne.
Always thankful for these uploads & breakdowns💯
he came, he distributed knowledge for 9 minutes straight, he left. what a guy.
“Don’t count reps, make reps count.” I love that quote
Amazing mindset shift here Jeff. Thanks for the reminder!
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
Can I train chest and shoulder on the same day?
Jeff, I have a badly torn labrum in my right shoulder, just like you. My question is: how do I properly train my shoulders with this injury?
You can dedicate a video to us mortals who work, study, suffer daily stress, how or what is the most effective way to build muscle when we cannot dedicate ourselves 100% to the gym and nutrition (Due to the latter also due to the crisis that suffered in many countries by the rise in prices). How much is the optimal hour of sleep that we must meet, the optimal calories or macros that we must meet day by day, how many times a week we should train to see long-term results, in short, everything summarized in a video. Thank you very much Jeff.
Iam 16, I have been suffering from joints pain and clicking since I began training 2 years ago the pain kept getting worse in multiple joints (shoulders ,knees,elbows )even sometimes clicking and pain in the hips I've went to several doctors which all end up saying my problem is joint inflammation and I should rest and to take medications ,so I started resting from weights and also began rotator cuff and mobility training but sadly the pain isnt going away Idont know what should I do Iam starting to lose all my passion for training as no solution is working for me what should I do?
Okay I want to make sure I got this correct. This is I'm using your 100 reps idea. The first 12 reps that you do you do with the weight till you get to failure or maximum effort. We know that the really exhaustive wraps were 9 to 12. Now we're waiting 15 seconds so that our exhaustive reps are now one to four. Basically taking away the Reps which were not causing the most amount of tension stress on whichever muscle we're working. So by using a higher number at first to warm up the muscle we can then lower the rest rate and use a rep range of probably one to five depending upon fatigue until we get 20 reps in. I'm not sure I have that right I know that currently I do bench which is supposed to be at a 7 rpe at five Reps for three sets. When I begin to feel like I can do more than five reps I add another 5 lbs on and attempt to do that for five Reps for three sets. Basically making sure that I'm always at the five reps seven or eight rpe and never overextending into more reps when I could be lifting more weight and causing more attention etc etc. Not sure if this made sense let me know
I always say to all my clients we go until it starts hurting then 5 more👌🏽
I think when you are young, you don't have to focus so much on the numbers.
But for old guys like me at 50, we are very careful with our warm ups and form if we lift anything in the 1-7 range. In fact, I have no desire to even do anything in the 1-3 range for the greater risk of injury.
I have found a sweet spot in the 8-15 range that has worked to keep me from serious injuries.
Having said that, I think what you are teaching here Jeff is right on. Too many dudes just hit their 3 sets of 10 every week and wonder why they aren't gaining, instead of listening to the muscle, and working to a point of failure or using lift/pause style to squeeze out a couple more reps.
I stopped counting reps, I always think what you say “I would rather see you do one good rep then 10 bad ones“I still have trouble getting gains probably because I’m 53 years old, but I will never stop, I keep learning something new from you all the time😞
Damn your close to death
@@andrewcruz3837 that’s comedy gold and I am a comedian, but I can’t tell if you’re funny or just a dick
look into Mike Mentzer! Esp with your age! Everyone who is over 40 loves the philosophy and it seemed to work for them
@@AumJi13 thank you I will
It’s not counting reps, it’s reps that count - excellent advice, thank you.
How do you track progressive overload if you don't count reps?
How can you be serious about lifting if you don't track.
I think the point he's trying to make is to not focus entirely on hitting a certain rep # but on the quality of the reps being performed that will ultimately lead to DOMS which equals gains.
@@MassiveIron
Here's a quote from Jeff's comment reply:
" It's not the absolute "counting" of the reps that becomes problematic, it's that the majority of lifters will make the mistake of finding themselves focusing on the goal rep and lose sight of the journey to get there. "Make your reps count" is a much more effective mindset long term for making gains.
So much so, that even if you did never journal a weight, I'd argue you'd still make great gains" simply training for effort and output each day rather than feeling obliged to string them all together and give up on 80% of the reps performed in your workouts by focusing on the ones at the end too much."
@@MassiveIron Ugh, Steve the hypocrite Shaw. Biggest spew for view guy on youtube. All drama no substance.
Whachya doing over here Steve? You’re tough to keep up with. One minute you’re sucking Jeff off when you think it’s the trendy way to get more viewers and the next, you’re hating on him when you think it’s the trendy way to get viewers. Used to have respect for you until I disagreed with one thing you said on your channel about bench pressing and you proceeded to ban me. Also, ever since you started resorting to clout chasing and click-baiting other RUclipsr names into your video titles to get views (something you supposedly are turned off so much by when other youtubers do it), I just lost all respect for you. Your a hypocrite. Sad to see you say that there should be more fitness guys like Scooby and then watch you promote your PAID coaching services on a video baiting people in with other people’s names. Not very Scooby-like is it Steve?
This is great stuff. I’m currently following brand x. For good reason. High volume. The intensity is different because the volume is high.
The result is muscle mass. Not strength. Mass. It’s what I want. But….Jeff is right. Each rep counts. Each rep takes me to the few that force my muscles to adapt. Failure is important no matter what u do
Right now I’m in a mass building stage but I bounce between Jeff and Ryan cuz they are both right. Mass. Strength. I’m doing one now. And I’m going to force that mass into strength later. But that’s just me.
U can do whatever u want!
I choose weight to keep me in a set range ballpark of 10-8-6 or 12-10-8 due to the fact that tendinitis will kick in if I do higher (lower weight) reps. At 56 this has kept me strong and physically aesthetically pleasing without triggering the tendinitis I used to struggle with.
Start making the reps count instead of counting the reps 👌
Jeff explaining the "3x12 is killing your gains" once again, now with even more clarity. Making the reps with less fatigue count by performing the reps well, attacking the muscles right before fatigue of reps closer to failure makes alterations with your technique/form/mmc. Only then, will your whole set count. It's not just the 2,3,1RIR or Failure rep that will make it count.
Now, reps of the number 12 is simply used as an example simply because it's very commonly used and at the same time the fact that it's got quite a lot of room prior to fatigue/failure rep, that oftentimes, people forget to make the lower reps count with quality and mmc and only focus on reaching that 11th 12th+ rep itself where they expect to fail or have a few reps in reserve.
I just started back lifting did it in my late teens to mid 20s and was in great shape.Now 43 and in decent shape but have some belly fat now .This time around I'm not even focusing on counting i don't count at all as long as i push my self and focus on resisting the weight and squeezing. Its almost like I inefficiently lift now on purpose because it stimulates muscles more. As long as i see im lifting more or heavier every other workout I know I'm getting somewhere. I resist weight as I'm going down with it for 2 to 3 seconds with great results. I like watching Jeffs videos he seems to have the missing link on building muscle legitimately without prohormones sarms or anabolics. He simplifies it Nutrition and training that's all and you should have no problem. I watched all his best off videos of each muscle group and I do those only and I don't focus on day of week I workout pull push legs one day off maybe two if my leg workouts are rough or im tender from chest or back workouts still. My hardest thing is diet I don't focus on calories per say its what nutrition i get out of those calories. a bag of doritos 1200 plus calories and probably only 25 gram of protein and not a good type of protein either vs maybe 2 big scoops of peanut butter 14 to 18 grams protein 400 to 500 calories(alot of calories but at lest your getting something out of it ). plus its filling same goes with whole eggs. I stay away from sugar all together unless its from fruit or homemade fruit juices. I will drink about 12 oz of tart cherry juice as a desert or yogurt either or.
The 8-12 rep range is for practicality reasons. Going heavier with fewer reps runs a greater risk of injury, going lighter and more reps may run the workout too long.
Excellent video and I really appreciate the transfer of knowledge and enthusiasm. He is probably the most reliable and believable guy out there when it comes to this stuff. Jeff, one suggestion....a quick on-screen definition of some of the terms you use would be helpful, i.e. 'hypertrophy' that was used several times in this video. That being said, great great stuff all the way around.
I started working out 21 days ago and so far I've gained 11lbs of muscle! I have been following Jeff's push pull leg routine. My mind is blown!
😂
@@earthclad6833 Why do you laugh?
@@Scampi95
He laughs at himself
Is your last name Viator?
The repetition ranges are important, very true that makes a difference, thanks Jeff.
Jeff discussing the true producer of "G.A.I.N.S"
I said it and I will say it again , I love you impeccable focus on effectiveness
Excellent advice and basis in science as always. Thanks JC
Finally, a dude with muscles and brains! Thanks Chemist!
Jeff i love the new videos and series you’ve been making recently! Not that before it was any worse, but i love how original your channel is.
One request I have is a video on isometric exercises, maybe with DBs, body weight and bands? The pros and cons of isometrics, were to include in the workout, and so on.
Search athleanx isometric
Extremely good point, muscle flexion is extremely important. Sometimes I speed up the rep, slow it down, and then hold the rep for the greatest flexing.
Great video! Hard for me not to count reps though. Kinda a habit after lifting off and on for 40 years. 53 and I don't plan on ever jumping off the bandwagon ever again.I feel great
Thank the Maker for this man giving us exercise advise and for FREE.
Best video ever created by Jeff. I agree with every single word!
Jeff, We're about the same age, so I'm surprised that you didn't mention that the lower reps will require the most weight, which could also have the highest probability for injury, so that range might not be the safest. And then yes, the higher reps would use the lightest weight and would be the safest, but to use them correctly, you need a longer amount of time and patience. Therefore that's why that moderate range of reps is typically the middle balance. As always, thanks for everything you do!!
He's talking about rep max (RM)
For example: 5RM meaning you'll fail at 5 reps with good form, which requires you to use heavy weight.
I'm already pretty tuned into this, but this is so well explained so it's another excellent video
"We're not counting them, we're making them count." - Great takeaway, thanks Jeff!
Jeff, I get so much from your videos man. You explain things so well and they ALWAYS make sense. I get "ah-ha" moments from your vidoes all the time dude keep the vids coming! Thx
As someone who has no equipment just my body, I find myself doing high rep ranges each set but gaining gains. Also, I do unilateral exercises to avoid *MUSCLE IMBALANCES*
*Amazing... so many valuable "gems" of a comment in this vid! "We focus so much on that number, that we forget the journey TO that number!", "We're not counting them though, we're just MAKING THEM COUNT!", "I don't care where I land!" - THANK YOU, JEFF!!*
Hence, a question to a _different type of number_ comes to mind: In-Between Set Rests!
_How long should we wait and most importantly: To achieve what purpose to the next set? What do we look for?_
(Small injury story of how I came about this question is below, but my question above is more about effectiveness and what makes it count)
BACKGROUND: After a year of break I just started to do push-ups again to reach my ol' 100 with very, very short couple seconds break. I restarted from 10 and am up to 37 right now _(not counting numbers, just reaching failure and I don't care where I land)_ thus my next set will get significantly lower like 15 reps with zero in the tank. My aim was always getting the "pain" beautifully located at the right spots and visual effects of temporary getting pumped-up shows immediately (got commented out of the blue) and I even get gains in less than a month with this.
WHAT HAPPENED: One day, I accidentally did a longer break and this results in my next set getting back up to 37, not 15 - EUREKA! But... it came with a detrimental effect!. Some sort of weird, piercing worrying "pain" as if way deep inside "the bones" and all over, as opposed to the gaining "pain" we're all addicted to. It scares me so I stopped for a few days and it got me to overthink my planned routines to my first ever gym membership next month... I kept thinking, should I lift weight with drastically lower reps over the next set or have longer breaks with the risk of injury? Now knowing from this video that making it count, actually counts, so thus what's the proper "decline reps ratio" between sets to gains vs injury... or is there even such a thing as declining reps ratio?
Apologies in advance if I haven't come across your other videos that actually already explained this 'cause I just re-started my ATHLEAN-X binge-watching, cheers mate!
Watch this video
"Do This Between EVERY Set for More Muscle Growth! · ATHLEAN-X"
@@nomnomyourmom THANK YOU!
This is a new and more eye-opening way to approach the hyper trophy/ endurance question I’ve always wondered about. I’m going to begin using these ideas!
Like always a fantastic class. Your classes ways make a lot of sense....Thank you.
I have always counted reps. This is a game changer. Thanks.
Great video! A really clear, precise and well explained way to make gains. Great stuff!
Great advice Jeff! One of the rare instances in life where quality actually is better than quantity.
My routine actually covers best of both worlds. Initial sets and exercises are heavy weight, low rep count, vs in the latter sets they tend to be 20+ to failure. Not so light you go on forever, but not so heavy you can't recruit those muscle groups for more reps. Seems to work pretty decent.
If I don't have a rep target I fear I will cheat. I mean, I can imagine I'm more tired than I actually am. So I tend to rush the early reps of the set, then settle into a slower, more complete execution for the last reps of the set, depending on how much "juice" I'm feeling. I tend to tweak something if I try too hard--if I "frenzy". I'm well into my 60s so "gains" are mostly a non-issue; I know it ain't happenin'...
great video Jeff I always learn something when I watch your vids thanks
Some 1 asked the great M. Ali "how many sit ups do you do"?. He said " I don't count my situps. I only starts counting when it starts to hurt". Golden words. Should be the cornerstone of training and life also I guess. Getting comfortable in being uncomfortable.
"Don't count reps. Make them count!" Luv it!
Mr Cavaliere. Please do a video on genetics and how they can limit potential in the gym.
Watch this video
"Are Your Genetics KILLING Your Gains? -Athleanx"
I appreciate that even though its his way of making a living, Jeff, a licensed physical therapist, gives us this info for free. I salute you sir!
I enjoy your videos, your a great communicator. Always learning
Thank you so much Jeff…