Remember, it's not just about how many sets you do, but HOW you perform those sets that matters. Find out why the way you are performing your sets and reps could be KILLING your gains - ruclips.net/video/vKDYfRtfqng/видео.html
@@jamieskinner4309 The one time payment pertains to whichever individual program you are looking at. It is not "buy one - get all". That said, you do keep online access to that program forever and do not lose access to it as you would with a typical month to month membership site. Looking forward to seeing you on TEAM ATHLEAN and to hearing about your success!
Thanks for getting back to me. There so many programs, and can’t decide what one to go for I’m trying to build muscle especially abs and chest but also stay lean. Any chance you could recommend one for me to use
@@athleanx I’ll be training 5-6 days. My level is pretty low I think I’ve been going to the gym for 6 weeks now so I’ve kind of got over the constant soreness and have gained a bit of strength hard to say if I’ve actually gained a muscle but I’m following a diet plant that was given to me as I’m also,trying to burn some fat. 2300 calories 170grams of protein 270 carbs and 60 grams fat. I’m 34 now but I trained a lot of mma in my youth but never weights. I’m definitely going to follow one of your programs
Goal: between 8 and 32 sets. Higher or lower is based on the following: 1:22 - Are you natural or are you enhanced? (Enhanced = more sets) 2:23 - What is your experience level? (Advanced = higher intensity, lower sets) 3:24 - Are you training for hypertrophy or strength? (Strength probably requires lower sets) 4:21 - How hard are you training? (Higher effort = lower sets) 6:15 - How old are you & do you have any joint-related issues? (Older/more joint-related issues = lower sets) 7:40 - Are you recovered from your training? (Better recovery = more sets) 8:27 - What exercises are you performing and how are you performing them? (Compound lifts = lower sets) Jeff, how is this information free 🤯
@@a.c.slater573 The main issue for the video was it covered so much, and was very highly condensed to keep it short. The content did re-enforce I don't need to go to the gym every day of the week for 10 hours straight to get gains. We merely need to space out up to 32 sets throughout the week. Each set needs to be a sufficient weight that after lifting 5 to 8 times in a row, the weight becomes quite difficult to lift again - We lift until almost failure (but not quite failure, to allow for easy recovery). IMPORTANTLY, as little as 8 sets a week will see gains for a beginner, but as you progress, you will need to add more weight, sets, etc... as your muscles become too accustomed to what you are giving it. Do this for each muscle group you want to increase in size. I dare say, fairly quickly you will know what is best for you, and you will adapt.
The Book of Truth When things were at their very worst: 2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy. Scientists will say it was a global illusion. Beaware - Jesus will never walk in flesh again. After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way. Don`t trust „pope“ Francis = the False Prophet - will seem to rise from the dead - will unite all Christian Churches and all Religions as one. One World Religion = the seat of the Antichrist. Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent. "The time for the schism in the Church is almost here and you must get prepared now" "Arab uprising will spark global unrest - Italy will trigger fall out"
@@AdanRayner if you have to kip and kick and do all sorts of dumb tricks to manage that last pull up, did you really manage? For example. Failure of form is failure, If you think it that way.
@@thebekgo1624 I am also beginning to see results in the chest and arms! For me, I also must emphasize sufficient protein intake (anywhere from 0.7 to 1 g of protein/day per pound [not kilo] of body weight).
@@IPulse1337 the strain it can put on your joints because there is no support. Plus since you can’t use heavier weight like on a machine or a floor fly, it’s hard to get those same gains while mitigating stress on the shoulder
@@Unhingedanduninformed so the point about the lack of support is fine, but I don’t think the lower weight is an issue. Of course you won’t be using the same amount of weight for pec flys as you do for benching, but you also get a much stronger contraction in your chest (in my experience at least) because you’re bringing the weights across your body. Also, I don’t really see why you’d be able to lift more on a floor fly compared to the bench fly - if you can, it’s probably due to the smaller range of motion on floor flys I personally prefer the machine pec fly because I can sit up straight rather than lying down, and it just feels a bit more stable than the cable fly’s.
He said so many words I convinced myself I understood, when I absolutely did not. Still, even when I only understand 25% of what Jeff says I learn something useful.
One thing I found was that even tho I moved past beginner level, I never did them the way they’re supposed to be done. So even tho I moved to heavier weights and made progress that way I never truly moved passed beginner because I never did them the right way. I jus fails beginner until I moved passed it. a lot of the smaller muscle groups didn’t get worked because I was doing beginner workouts with pro-workouts mindset. I got a lot of minor injuries because of it. Poor stabilizers, poor rhomboid development, poor form. If I could go back in time I would spend every waking second doing strict light weights and only after the most exertion on small simple workouts, then move to heavier lifts. Knowledge really is power. Physically too.
I always go back to beginner when applying something new, or getting it right after a correction. Once I'm sure I've got it down, I can always go back up to find my real level, but he emphasises accuracy over volume, so that's what I've been focusing on, and I've put on 15 lbs in 3 months. (I used to be a hard-gainer at 165lbs.) Now if only I could apply the dietary instructions....
@@irishtrash5 hahaha yeah, I get that. Diet is really the thing to master; especially since I don’t want to be one of those lazy “eat rice, chicken, and Brussel sprouts” people.
Ive watched a few of your chest videos and for the first time Ive actually felt my chest working during a workout, looking forward to seeing some chest gains after years of working out. Thanks for the videos.
I'd never heard of bro splits. As a truck driver, I often have to resort to them. I can see that I've been doing too many sets for my age category. But I've learned late in life that my muscles grow better size-wise from extra sets than from extra weight. I'm a classic hard-gainer but I don't know if that's the reason.
I can imagine Jesse suggesting during filming "Jeff this angle is better, move that way" etc and Jeff replying "but the content is what's important"...
The advice I give myself is 'listen to your body'. I work 6 days a week so for example on biceps/dumbbells there's days I do my working sets with 50's and other days that I can't/won't push it past 35, all depends how hard the day was and what fresh hell I have waiting for me the next. My point, don't let your ego come into play, it's not always about lifting more, those days are behind me. Let your body dictate what you can and should do while keeping good form but regardless of the weight, go to failure after warmup, cheers.
All depends on the quality of the sets, the intensity of the sets, the mind/muscle connection, the form, the diet, nutrition, and recovery of the individuals, what kind of training they’re doing, are they going to failure, 3 reps from failure, 10 reps from failure, do they know what they’re doing, are they taking peds, etc… So many variables.
Jeff, love your channel. I know I'm not your central demographic, but I wish you'd talk a little about weight training for old people. It's interesting to know about people over 40, but I'm going to be 80 in April. I'm wondering what my body is even capable of and what I should do differently because of my advanced age. Thanks. John
I’m assuming the accessory muscle groups require less work load. Deltoids are already being activated when working chest, therefore less direct workload would be required. Same with arms, I wouldn’t think you would need 15 sets of biceps/ triceps per week as they are already being challenged when working back and chest. In total, I interpret it as this being close to ideal sets per week: Chest - 15 sets Back - 15 sets Legs - 15 sets Shoulders - 12 sets Biceps - 8 sets Triceps - 8 sets Something about like that?
Interesting. Since I’ve started working out 4 years ago, all I do is 12 sets to failure per week per muscle group. Heavy enough to not exceed 12 reps. Exclusively compound exercises. Never bothered to train biceps/triceps individually. In summary, my arms are just as developed and defined as the next guy curling up or pulling a rope like a maniac. In/out in 18 min. x4 per week. That’s it.
This content was interesting as it goes toward answering a question I’ve always had. What is the ideal amount of work load. Your plan, adds another level. What is the ideal amount of time invested into strength training? Does time even matter to a substantial degree? If you get those 12 to 15 sets to failure per week, it may not matter all that much, how quickly you do it. Your exhausting the major muscle groups by going to failure and forcing adaptation and that’s what is needed.
21yo here, because of your great content Jeff, I am able to deadlift 200kg and bench 80kg in 3 months at 80kg bw and I had never been to gym before. Thanks a lot sir!
what's need to do 200kg deadlifting??? can't you work out without gym??? why so dependant on gym??? lol Who knows WJAT will happen to you without 2007kg deadlifting lol you can get enough with 50kg and here this idiot doing 200kg deadlifting with god knows in what form and after 2 yrs getting hernia and disc injury and then blaming trainers 😂😂😂😂😂😂
Apararently there are some new researches regarding rest times. "2-3 minutes minimum rest time recommended for more growth". I'd really like your take on this Jeff.
Jeff, what should a full warmup routine look like, start to end? You’ve talked about loaded mobility exercises like Urlachers and the Plate Thoracic OHP, dynamic stretching, activation exercises, core temperature warmup, and regular warmup sets. How do we tie these all together and get warmed up in the least amount of time possible? Would love to see a video on this. Thanks man!
It’s simple. Push yourself in the gym but no so far that you’re risking injury, Use proper form, and give your body time to rest. Everyone is different and no trainer will be able to tell you what you need to do better than you. Listen to your body and figure out what works best for you.
I'm straight and I have to tell you, that I love you. period. Its amazing how you talk about your wife and still stay mainly on topic and enthusiastic and descriptive and its amazing. You're great.
You hit on all the big points here. I think the workout split you’re using is definitely one of the biggest factors, because if you’re training chest twice a week, you won’t be able to get in as many good quality sets as if you’re training chest 3 times a week (assuming you’re training hard enough anyway) total sets is a good thing to focus on, but you also want to avoid junk sets where the technique is bad because those can kill your gains more than help sometimes. Great video as always.
I love Jeff’s videos, whenever I want workout advice I have like 2 or 3 RUclipsrs I go to and about 95% of the time I go straight to Jeff. He gives great advice and in depth explanation as to how what he’s saying is correct and how to do it. But one thing I have to say.. I feel like the more I watch his videos, the more he blinks 🤣
this channel is a consistent outlet of excellent information that puts the real science in bro science, its a shame so many people are completely disinterested in the maintenance of their most prized possession, their own body. if you aren't learning from this madlad then you aren't paying attention
Enjoy the channel, Jeff. Would love to hear your thoughts on compound and supersets and your recommendations on how to implement them into your workout. I do all sets in either a compound or superset and never do a single excercise, then rest.
I do 4 sets of Bar Flat Bench Press, 3 sets of DB Incline Bench Press and 2 sets on the Peck Deck. I do them twice a week in a PPL split and I've felt the most gains I've ever felt on the chest.
This is great because it's reminding me that just because I could handle lots of volume in my 20s, after years of being inconsistent since then I shouldn't jump back to high volume as I'm just back to being consistent. Be patient, have a shorter workout at first, let the volume come later.
While I initially started with Athlean X programs, I've moved away over the years into creating my own workouts with exercises that I feel the best contractions with. Starting with Jeff's programs was a great starting point and I still come back to his more than helpful RUclips videos everytime he posts!
I do kind of a bro split? Arms, chest, back and shoulders each have a day but some "bleed" into each other. Legs on each of these days, and a trifecta type approach to them. Over 40 and I have a warm-up/ab routine that I count as one set, which totals 3 sets all counted. Work out from home as well. I do it for health, strength and mobility and adjust my workouts accordingly. I love this hobby!!
I started doing a workout five times a week after work I do 50 squats different variation 10 at a time same with push-ups or dumbbell presses and then different variations of ab workouts same amount of reps.. good results so far
Long time watcher, first time commenting... Thanks Jeff. As a 40+ year old still trying to be fit and 'fight' (in the ring/cage) with no budget to support my training, you are a great help. Thank you for your time and knowledge, it is much appreciated and i am forever in your debt. Peace and Love from Aotearoa/New Zealand. Q.
@@JoseGonzalez-gg6rs naw, boxing is not for me. Ive trained with kicks all my life and in the boxing fights ive had, i hated not being able to kick lol No problems though, i train smart and look after my body first :) hence why im still going at me age. Peace and love.
Honestly, he'll be decent, but I don't think he'd be THAT good considering he isn't a calisthenics athlete. Dedicated calisthenics athletes would be optimal for something like that as opposed to weight-lifting athletes like Jeff.
Every individual is different in so many ways when it comes to weight lifting. Body type, metabolism, and etc. Every individual has to find what is best for them. What will make them grow. Make them stronger. Do you have allergies or what ever that makes you heal slower. As you lift; in time you will experiment and find what is best for you. Through mistakes. No books. No one's advice But one thing that does work for everyone is always warm up no matter how old you are and always be safe
Thank you for being so selfless and sharing such commodifiable information and contributing towards the health of populations! Shoutout from South Africa!
Thanks for your awesome tips Geoff!I do 5 sets of 4 exercises on chest including bench press to kick it off but low reps high weight. Routine is chest and back day one, legs and abs day two with cv (20 minutes on the spinning bike hard,,),and shoulders and arms day 3 followed by a rest day before restarting..4 exercises with 4 sets minimum except for arms which is 3 exercises for biceps and triceps. Natural with no supplements. I am strong but diet needs to improve to grow.
No one is created the same. Get in the gym try some ish and see what works for you. It took me years to find what works for me and during that time I still gained muscle and strength and didn't eat completely clean. The mind is the power the body needs before the nutrition. If you focus your mind and walk around like you're the person you want to be, you will eventually become that person. Train, eat healthy, sleep repeat. Jeff Cavalier is next level. Best vids out here period.
Without prior knowledge of this video I’d already been doing this. It seemed natural and logic, after watching this video it makes me happy knowing I’ve been doing things right and explains my progressive grown. Thanks man.
Well I can truly say that I'm learning from you and proud of what you put out there for the bodybuilding world in a healthy way. Keep up the great work & keep these videos coming.
I've been watching this man since he launched his online career and I still do bench flies. Don't min/max yourself out of working. Am I stupid? sure. But I never miss a day in the gym. presence over perfection, and control over weight. The rest will follow. Just chill and get in the gym.
Jeff, great content! I would add, the following question to this video: how many sets does it take to create a good mind to muscle connection? I have learned through your training that in my case, the most difficult part of strength and muscle gains is the establishment of the mind to muscle connection,... the rest is "just" time of practice and effort...
I normally do warmup sets to key in on muscle and mind connection. Some days you might not be as strong mentally so you may need a warmup. Also all workouts aren’t created equal for everyone. I don’t have great connection with my biceps so I opt for seated bicep workouts over standing because it helps me focus.
This has helped, I'm on trt myself here in the UK I never thought of it as a advantage but yes my strength doubled as compared to when I was training natural. So I need to push more. Thanks Jeff keep up the good work. 💪
Hey man I was just like you around 6 months ago, and now I can't believe how amazing my body looks and feels. It's been half a year but feels like last month. Just keep consistent with a goal-oriented routine with progressive overload! You got this!!
All you need to make sure, no matter how boring or hard it becomes you do it continuously. Dont say will go to gym next monday and stuff, make it 30days challenge then 60 days, the key is regularity
@@TheRoronoa_Zoro for sure man thats the goal, whenever i feel unmotivated and ready to quit i got back to jeffs vids and remind myself i wanna one day be as healthy and in good physique like jeff is
@@re_i_gn keep it up man, hope you keep on finding success in your life brother, your motivating me right now and i appreciate that a lot man, god bless
Not very related to weight lifting, but considering Jeff's expertice, I would love to see a video on cycling, particularly on things like properly positioning the cleats, sympthoms of a bad fit, that sort of stuff, I've come to realize that biking as awesome as it is, can slowly build a ton of issues.
@@ironmantooltime I know, but he's an expert on biomechanics and people can identify issues, honestly on youtube I can't think of someone else that can give proper advise on the subject.
Great job sir.Your videos are blessing for people in third world countries where coaches know nothing and person with ur typ of knowledge 95% people cannot afford.
Don't suppose you could do a video on workouts just specifically for boosting TESTOSTERONE..IE workouts...reps..sets etc etc Thank you so much love all your videos! Peace ❤
I believe the science says that big compound movements like squats and deadlifts create the highest increase in free testosterone, but that the increase only lasts for like an hour and is insignificant in terms of any real benefits coming from it I read this years ago so my apologies if I remembered wrong or the science has changed
Jeff just don't understand the thumbs down on any of your videos You are so on point Thank You and I use all your shared knowledge to train you will never guess.....older adults. Yes it is dumbed down but the science is still there.
I'm 52 years old at this point and also very comfortable with my body form which is the Deadpool or Spiderman look which is a lean muscular and thin athletic shape versus the hulk looks which is not in my genetic composition like Arnold Swuartzeneger's father Gustav gave him. I love watching this show to gain knowledge and experience my workout more efficiently with results and when I get young 20 year old ladies flirting with me simply because of my physical condition because it's in their genetic female systems to seek out the alpha male!!!💪 😎👍
When I first came to this I thought Jeff was a moron and just wanted to say the complete opposite of what everybody said. Now I see how much he knows and I gained a lot thanks to him. In the end I was the moron
Bro for me, only I match up the opposing days... Day 1 - chest and back, cardio (20 minute run) Day 2 - bi and tri, cardio (10 minutes bike sprints) Day 3 - legs and shoulders, cardio (20 minute run) Four exercises each, 3 sets each exercise. Repeat. Comes out to 24 sets a week on everything if I go to the gym on Saturday and get that last leg/shoulder day in. Been making steady progress. Started this routine in December. I can also still run a 6 minute mile at the age of 42 *after* my workout.
I go more or less regularly in gym for more than 15 years, and all of the result and fitness philosophy that I picked up by working out for so much time is telling me that almost everything that this guy says is truth and common sense. Don't forget two important things. 1. In fitness only arround 50 to maximum 60% off all the hard work you do has to do with the training and musle stimulation. Everything else has to do with the kitchen. 2. Fitness and bodybuilding is one of the very rare type of sports where less often can mean more. Don't train too hard and hurt yourself. Train hard but smart, stay healthy and look good on the long run.
At 39 years old, full body working has been working wonderfully for me over the last 4-5 years. I do it 5 days a week. Made great gains. All natural without eating meat or dairy. But of course I use creatine and I just added a tablespoon of baking soda to my diet
@@Zure467 I really don’t follow fads or challenges. I just lift for my health as strength. I like to keep it simple. But when I lift, I do use be plate for overhead presses, I bench more than 2 plates, I squat 3 for reps and deadlift 3 plates. Maybe one day I’ll get to 4 plates, but it’s not a goal. My spine is more important
Remember, it's not just about how many sets you do, but HOW you perform those sets that matters. Find out why the way you are performing your sets and reps could be KILLING your gains - ruclips.net/video/vKDYfRtfqng/видео.html
I keep looking at your programs is the one off payment unlimited access to all you programs or is it just a choice of one?
@@jamieskinner4309 The one time payment pertains to whichever individual program you are looking at. It is not "buy one - get all". That said, you do keep online access to that program forever and do not lose access to it as you would with a typical month to month membership site. Looking forward to seeing you on TEAM ATHLEAN and to hearing about your success!
Thanks for getting back to me. There so many programs, and can’t decide what one to go for I’m trying to build muscle especially abs and chest but also stay lean. Any chance you could recommend one for me to use
@@jamieskinner4309 Which level of ability are you and how many days a week do you have available to train?
@@athleanx I’ll be training 5-6 days. My level is pretty low I think I’ve been going to the gym for 6 weeks now so I’ve kind of got over the constant soreness and have gained a bit of strength hard to say if I’ve actually gained a muscle but I’m following a diet plant that was given to me as I’m also,trying to burn some fat. 2300 calories 170grams of protein 270 carbs and 60 grams fat. I’m 34 now but I trained a lot of mma in my youth but never weights. I’m definitely going to follow one of your programs
I swear, when Jeff said his wife was a barber, I heard "barbell" instead and didn't think to question it. XD
Barber by day,Barbell by night if you know what I mean 😏
hhhahaha
I heard it also and remembered he was married lol
Barber gang!
LOooOoOOoOOoL
Goal: between 8 and 32 sets. Higher or lower is based on the following:
1:22 - Are you natural or are you enhanced? (Enhanced = more sets)
2:23 - What is your experience level? (Advanced = higher intensity, lower sets)
3:24 - Are you training for hypertrophy or strength? (Strength probably requires lower sets)
4:21 - How hard are you training? (Higher effort = lower sets)
6:15 - How old are you & do you have any joint-related issues? (Older/more joint-related issues = lower sets)
7:40 - Are you recovered from your training? (Better recovery = more sets)
8:27 - What exercises are you performing and how are you performing them? (Compound lifts = lower sets)
Jeff, how is this information free 🤯
Thanks for that break down. Sometimes it's hard to get everything he is saying.
@@bbhoustontx Even after the breakdown it's still not clear
@@a.c.slater573 The main issue for the video was it covered so much, and was very highly condensed to keep it short.
The content did re-enforce I don't need to go to the gym every day of the week for 10 hours straight to get gains. We merely need to space out up to 32 sets throughout the week. Each set needs to be a sufficient weight that after lifting 5 to 8 times in a row, the weight becomes quite difficult to lift again - We lift until almost failure (but not quite failure, to allow for easy recovery). IMPORTANTLY, as little as 8 sets a week will see gains for a beginner, but as you progress, you will need to add more weight, sets, etc... as your muscles become too accustomed to what you are giving it. Do this for each muscle group you want to increase in size.
I dare say, fairly quickly you will know what is best for you, and you will adapt.
Jeff is the best for a reason. He actually knows stuff, without needing to act like a clown or do crazy editing to keep our attention on. GOAT.
hes good at a lot of things to maintain balance
I agree with you. Completely focused on teaching. It's funny as useful when he draws his body to make it more comprehensible. Thank you Jeff!
"Go hard and get out quickly."
Relatable😂
was looking for this one
The Book of Truth
When things were at their very worst:
2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy.
Scientists will say it was a global illusion.
Beaware - Jesus will never walk in flesh again.
After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way.
Don`t trust „pope“ Francis = the False Prophet
- will seem to rise from the dead
- will unite all Christian Churches and all Religions as one.
One World Religion = the seat of the Antichrist.
Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent.
"The time for the schism in the Church is almost here and you must get prepared now"
"Arab uprising will spark global unrest - Italy will trigger fall out"
@@michagabo8819 You are in the wrong channel... avoid any others post, thanks...
"It's not a marathon. I came right on time!"
-Dave Chappelle
@@michagabo8819 unless this has something to do getting the gains the shit you are spewing is unwanted so please kindly bugger off.
To failure... in form.... best clarification I have heard from a trainer ever.
Exactly
Vince Geronda- about 60 years ago - same words...
even old Indian trainers recommends!!!!
I've always considered failing as in you can't physically do 1 more rep no matter what?
@@AdanRayner if you have to kip and kick and do all sorts of dumb tricks to manage that last pull up, did you really manage? For example. Failure of form is failure, If you think it that way.
Me: *pays gym membership*
Jeff: Well, you're doing it wrong
Paying for gym membership is killing your gains, avoid mistakes!
going to the gym is killing your gains
Writing this comment is killing your gains
if your first day in the gym is absolute crap you may have problems with consistency
Your posture while pulling out your credit card was completely wrong and is KILLING YOUR GAINS
Jeff: "One final question - are you doing face pulls?"
LOL LOL LOL!
Does doing this to my girlfriend counts?
I wanted to post that !!!
Always appreciate the information here helps me to be a better trainer. 🙏🏽 I find myself teaching a lot of what I've gained here. Thanks Jeff. 😊
I've been watching this man for 5 years now and his content is still top tier in the fitness industry
I prefer Jeff Nippard.
@@adamsmith4195 who said you had to pick? Also how come you're here then?
Then you really haven't been watching many different fitness youtubers
Its usually not that great
True man, while most others end up talking shit about other people Jeff just keeps doing what he does best
Rumor has it Jeff makes sure all staircases in his house have an even number of steps lest he develop a muscle imbalance
🤦♂️🤣 He probably alternates which foot he steps with first every trip up/down the stairs. Video coming soon?
He just box jumps each one lol
@@NvincibleIronMan envious haters eveywhere
That's actually pretty smart
@@andrewatarantino How are they a hater?
It's the "I'm happy to answer that for you" after 9:43 of expanding the question that gets me
Thank you sir
Thank you Jeff for 5 yrs, 1 month and 8 days training consistently with you through this amazing channel.
At what weights did you begin to see results?
@@nousername5673 i trained via the entire fitness spectrum, bodyweight exercises, light and heavy weights.
that's amazing bro, i just started and i'm about to reach my 2 month goal
@@thebekgo1624 I am also beginning to see results in the chest and arms! For me, I also must emphasize sufficient protein intake (anywhere from 0.7 to 1 g of protein/day per pound [not kilo] of body weight).
ok
Jeff: I work hard for these gains.
Jeff's wife: honey, hold my scissors.
For 60 hours a week… jeez
He’s gonna have to hold the scissors with both arms to prevent muscle imbalancement
@@matthewbnguyen Jeff seems to have immense hair growth too…
He called his wife a Barber not a hairdresser lmao
😂😂😂
“Don’t do bench fly’s by the way”. Classic Jeff.
Consistency is key
Why not? Please explain!
@@IPulse1337 i think he explains in the video about chest exercises.
@@IPulse1337 the strain it can put on your joints because there is no support. Plus since you can’t use heavier weight like on a machine or a floor fly, it’s hard to get those same gains while mitigating stress on the shoulder
@@Unhingedanduninformed so the point about the lack of support is fine, but I don’t think the lower weight is an issue. Of course you won’t be using the same amount of weight for pec flys as you do for benching, but you also get a much stronger contraction in your chest (in my experience at least) because you’re bringing the weights across your body. Also, I don’t really see why you’d be able to lift more on a floor fly compared to the bench fly - if you can, it’s probably due to the smaller range of motion on floor flys
I personally prefer the machine pec fly because I can sit up straight rather than lying down, and it just feels a bit more stable than the cable fly’s.
Dude I know people say this all the time but it’s so awesome you give us all this information for free. Really appreciate it
He said so many words I convinced myself I understood, when I absolutely did not. Still, even when I only understand 25% of what Jeff says I learn something useful.
I've been working out for three years, yet whenever he says "beginners" I tend to feel as if that's where I fall.
Same
One thing I found was that even tho I moved past beginner level, I never did them the way they’re supposed to be done. So even tho I moved to heavier weights and made progress that way I never truly moved passed beginner because I never did them the right way. I jus fails beginner until I moved passed it.
a lot of the smaller muscle groups didn’t get worked because I was doing beginner workouts with pro-workouts mindset. I got a lot of minor injuries because of it. Poor stabilizers, poor rhomboid development, poor form. If I could go back in time I would spend every waking second doing strict light weights and only after the most exertion on small simple workouts, then move to heavier lifts.
Knowledge really is power. Physically too.
Well what up? Need some help/advice?
I always go back to beginner when applying something new, or getting it right after a correction.
Once I'm sure I've got it down, I can always go back up to find my real level, but he emphasises accuracy over volume, so that's what I've been focusing on, and I've put on 15 lbs in 3 months. (I used to be a hard-gainer at 165lbs.)
Now if only I could apply the dietary instructions....
@@irishtrash5 hahaha yeah, I get that. Diet is really the thing to master; especially since I don’t want to be one of those lazy “eat rice, chicken, and Brussel sprouts” people.
THE PERFECT UPPER LOWER SPLIT PLEASE JEFF
it doesn't exist
He's put out plenty for you to design what works for you. Check his playlists on his channel
If it helps with anything I do chest, shoulders, and triceps on one day, and then legs, back, and biceps on the next day. Just an idea for a routine
@@BrickedUpStudios17 that's a push pull legs split, not upper lower bro
Checkout his PPL split
As always excellent. For me at 73 it's Recovery, recovery, recovery. Thanks
Ive watched a few of your chest videos and for the first time Ive actually felt my chest working during a workout, looking forward to seeing some chest gains after years of working out. Thanks for the videos.
I have been doing your 6 min chest exercise routine for over 2 months now and i’m noticing a hella big difference in my chest already
PLEASE PLEASE continue the ten commandments series and the resistance bands series! I like the best to worse series as well!
Seconded re band series!
I agree with this as well.
9:35 for the amount of sets and frequency
There's a special place in heaven for you
Legend
Thank you! Some people enjoy it but I’m not a fan of the roundabout way he gets to the point.
I'd never heard of bro splits. As a truck driver, I often have to resort to them. I can see that I've been doing too many sets for my age category. But I've learned late in life that my muscles grow better size-wise from extra sets than from extra weight. I'm a classic hard-gainer but I don't know if that's the reason.
I can imagine Jesse suggesting during filming "Jeff this angle is better, move that way" etc and Jeff replying "but the content is what's important"...
He surely looks good at any angle
@@ajdn2013 sus..
@@ajdn2013 Sus
The advice I give myself is 'listen to your body'. I work 6 days a week so for example on biceps/dumbbells there's days I do my working sets with 50's and other days that I can't/won't push it past 35, all depends how hard the day was and what fresh hell I have waiting for me the next. My point, don't let your ego come into play, it's not always about lifting more, those days are behind me. Let your body dictate what you can and should do while keeping good form but regardless of the weight, go to failure after warmup, cheers.
‘Monday, inter-national chest day’,
Love it!!!
Lmao
Man Jeff seem like a cool ass dude to be around. He’s one of those “leave no man behind” type of dude 💪🏾💯
Jeff can you please finish the resistance band series!
All depends on the quality of the sets, the intensity of the sets, the mind/muscle connection, the form, the diet, nutrition, and recovery of the individuals, what kind of training they’re doing, are they going to failure, 3 reps from failure, 10 reps from failure, do they know what they’re doing, are they taking peds, etc… So many variables.
Jeff, love your channel. I know I'm not your central demographic, but I wish you'd talk a little about weight training for old people. It's interesting to know about people over 40, but I'm going to be 80 in April. I'm wondering what my body is even capable of and what I should do differently because of my advanced age. Thanks. John
He hinted at it, as he gets older he warms up more. Protect those old joints and no sudden movements 😎
Watch kneesovertoesguy , man his stuff is so good for the older audience
I’m assuming the accessory muscle groups require less work load. Deltoids are already being activated when working chest, therefore less direct workload would be required. Same with arms, I wouldn’t think you would need 15 sets of biceps/ triceps per week as they are already being challenged when working back and chest. In total, I interpret it as this being close to ideal sets per week:
Chest - 15 sets
Back - 15 sets
Legs - 15 sets
Shoulders - 12 sets
Biceps - 8 sets
Triceps - 8 sets
Something about like that?
Interesting. Since I’ve started working out 4 years ago, all I do is 12 sets to failure per week per muscle group. Heavy enough to not exceed 12 reps. Exclusively compound exercises. Never bothered to train biceps/triceps individually. In summary, my arms are just as developed and defined as the next guy curling up or pulling a rope like a maniac. In/out in 18 min. x4 per week. That’s it.
This content was interesting as it goes toward answering a question I’ve always had. What is the ideal amount of work load. Your plan, adds another level. What is the ideal amount of time invested into strength training? Does time even matter
to a substantial degree? If you get those
12 to 15 sets to failure per week, it may not matter all that much, how quickly you do it. Your exhausting the major muscle groups by going to failure and forcing adaptation and that’s what is needed.
21yo here, because of your great content Jeff, I am able to deadlift 200kg and bench 80kg in 3 months at 80kg bw and I had never been to gym before. Thanks a lot sir!
Remember to do your accessories and your small muscles 💪🏽
Keep it up buddy
Who cares about deadlift curls is where its at
@@AlphaTwins I'm focusing on basic strength at first, maybe will try to get jacked later
@@nachiketshelar8114 You can still get jacked with basic strength lol.
what's need to do 200kg deadlifting??? can't you work out without gym??? why so dependant on gym??? lol Who knows WJAT will happen to you without 2007kg deadlifting lol you can get enough with 50kg and here this idiot doing 200kg deadlifting with god knows in what form and after 2 yrs getting hernia and disc injury and then blaming trainers 😂😂😂😂😂😂
Apararently there are some new researches regarding rest times. "2-3 minutes minimum rest time recommended for more growth". I'd really like your take on this Jeff.
Well in 3mins the ATP is restored 100%, it’s a biological chemical helps produces energy for movement
@@jakubzera9561 Lol, ATP is constantly recycled in the body. Not sure what you’re on about.
Lets gooo 12 mil with the strongest fitness youtube family . 👍💪. Let s the gains begin guys
Jeff, what should a full warmup routine look like, start to end? You’ve talked about loaded mobility exercises like Urlachers and the Plate Thoracic OHP, dynamic stretching, activation exercises, core temperature warmup, and regular warmup sets. How do we tie these all together and get warmed up in the least amount of time possible? Would love to see a video on this. Thanks man!
“Monday, international chest day.” Haha, cracked me up.
Truth
Monday is back day for me. I´m a real rebel 😅
@Valery Ximena haha!
Super informative, as usual. Answers that I needed for sure.
Thanks Jeff!
It’s simple. Push yourself in the gym but no so far that you’re risking injury, Use proper form, and give your body time to rest. Everyone is different and no trainer will be able to tell you what you need to do better than you. Listen to your body and figure out what works best for you.
I'm straight and I have to tell you, that I love you. period. Its amazing how you talk about your wife and still stay mainly on topic and enthusiastic and descriptive and its amazing. You're great.
You hit on all the big points here. I think the workout split you’re using is definitely one of the biggest factors, because if you’re training chest twice a week, you won’t be able to get in as many good quality sets as if you’re training chest 3 times a week (assuming you’re training hard enough anyway) total sets is a good thing to focus on, but you also want to avoid junk sets where the technique is bad because those can kill your gains more than help sometimes. Great video as always.
watchgirls18. com
I've been watching this man for 5 years now and his content is still top tier in the fitness industry
What is junk set
I love Jeff’s videos, whenever I want workout advice I have like 2 or 3 RUclipsrs I go to and about 95% of the time I go straight to Jeff. He gives great advice and in depth explanation as to how what he’s saying is correct and how to do it. But one thing I have to say.. I feel like the more I watch his videos, the more he blinks 🤣
ok
@@iamapokerface8992 prick
Natural gallant shits on them both.
"Go hard, get out quickly".....
this channel is a consistent outlet of excellent information that puts the real science in bro science, its a shame so many people are completely disinterested in the maintenance of their most prized possession, their own body. if you aren't learning from this madlad then you aren't paying attention
He has one of the best biceps I ever seen
@Wiliam Forsythe *biceps 💪🏼🧐
Some people would say he has two.
@@Wiseblood2012 impossible
Last question: “Who is your daddy, and what does he do?”
"What's your name?"
"What's your mother's name?"
"What's your girlfriends name?"
"...........REEEEELAAXXX!!"
Who's your daddy? Is he rich like me?
Just found this guy this morning and I love him.
Props to Athlean for not monetizing his videos. I wouldn't blame him if he did but still major props
Enjoy the channel, Jeff. Would love to hear your thoughts on compound and supersets and your recommendations on how to implement them into your workout. I do all sets in either a compound or superset and never do a single excercise, then rest.
I do 4 sets of Bar Flat Bench Press, 3 sets of DB Incline Bench Press and 2 sets on the Peck Deck. I do them twice a week in a PPL split and I've felt the most gains I've ever felt on the chest.
This is great because it's reminding me that just because I could handle lots of volume in my 20s, after years of being inconsistent since then I shouldn't jump back to high volume as I'm just back to being consistent. Be patient, have a shorter workout at first, let the volume come later.
As always , Simple, Fast, and Works...........Thank you again. Brian in Scotland....
While I initially started with Athlean X programs, I've moved away over the years into creating my own workouts with exercises that I feel the best contractions with. Starting with Jeff's programs was a great starting point and I still come back to his more than helpful RUclips videos everytime he posts!
we want a home workout series
Jeff watching your videos has made me so much better of a lifter over the past year
I do kind of a bro split? Arms, chest, back and shoulders each have a day but some "bleed" into each other. Legs on each of these days, and a trifecta type approach to them. Over 40 and I have a warm-up/ab routine that I count as one set, which totals 3 sets all counted. Work out from home as well. I do it for health, strength and mobility and adjust my workouts accordingly. I love this hobby!!
‘My wife has a set of traps on her that Brock Lesnar would envy’.
🤣lmfao
Thanks Jeff, great advice as usual!
I started doing a workout five times a week after work I do 50 squats different variation 10 at a time same with push-ups or dumbbell presses and then different variations of ab workouts same amount of reps.. good results so far
Long time watcher, first time commenting... Thanks Jeff. As a 40+ year old still trying to be fit and 'fight' (in the ring/cage) with no budget to support my training, you are a great help. Thank you for your time and knowledge, it is much appreciated and i am forever in your debt.
Peace and Love from Aotearoa/New Zealand.
Q.
@@JoseGonzalez-gg6rs naw, boxing is not for me. Ive trained with kicks all my life and in the boxing fights ive had, i hated not being able to kick lol No problems though, i train smart and look after my body first :) hence why im still going at me age. Peace and love.
Great stuff Jeff, really appreciate that you are considerate of ppl long term well being and health. Not just instant gains👍🏽🙂
Anyone else wonder how well Jeff would do on ninja warrior?
Literally watching this video during a NW commercial break😎 And yes👍
Honestly, he'll be decent, but I don't think he'd be THAT good considering he isn't a calisthenics athlete.
Dedicated calisthenics athletes would be optimal for something like that as opposed to weight-lifting athletes like Jeff.
He might not finish the course, but sure as hell makes gains.
So on the finish line he'll just have 5 extra pounds on him.
@@laterreurrouge1917 🤣🤣🤣
I think he'd do great. Have you seen him do head stands & the other video of a jump onto a box from a kneeling position onto a fence?
Every individual is different in so many ways when it comes to weight lifting. Body type, metabolism, and etc. Every individual has to find what is best for them. What will make them grow. Make them stronger.
Do you have allergies or what ever that makes you heal slower.
As you lift; in time you will experiment and find what is best for you. Through mistakes. No books. No one's advice
But one thing that does work for everyone is always warm up no matter how old you are and always be safe
Thank you for being so selfless and sharing such commodifiable information and contributing towards the health of populations! Shoutout from South Africa!
Keep em coming man! G.O.A.T.
4 different exercises 3 sets each did the trick for me.
Thanks for your awesome tips Geoff!I do 5 sets of 4 exercises on chest including bench press to kick it off but low reps high weight. Routine is chest and back day one, legs and abs day two with cv (20 minutes on the spinning bike hard,,),and shoulders and arms day 3 followed by a rest day before restarting..4 exercises with 4 sets minimum except for arms which is 3 exercises for biceps and triceps. Natural with no supplements. I am strong but diet needs to improve to grow.
Choose two muscle group using Push pull tech
No one is created the same. Get in the gym try some ish and see what works for you. It took me years to find what works for me and during that time I still gained muscle and strength and didn't eat completely clean. The mind is the power the body needs before the nutrition. If you focus your mind and walk around like you're the person you want to be, you will eventually become that person. Train, eat healthy, sleep repeat. Jeff Cavalier is next level. Best vids out here period.
Thank you Jeff for all the videos you post it’s a big help to do the workouts right and as best as possible I greatly appreciate your help/videos
Just one set of face pulls! 🚀🌙
lol...😆😆😆😆
10:15 The Lecture Stops and Jeff Answers The Question - How Many Sets.
I can't do it anymore jeff...I will just buy the god damn workout program from you and become something you will be proud of
Without prior knowledge of this video I’d already been doing this. It seemed natural and logic, after watching this video it makes me happy knowing I’ve been doing things right and explains my progressive grown. Thanks man.
4:06
Me: *exists*
Jeff: "This small thing is killing your gains!!"
Great content as always, Jeff!
Well I can truly say that I'm learning from you and proud of what you put out there for the bodybuilding world in a healthy way. Keep up the great work & keep these videos coming.
I've been watching this man since he launched his online career and I still do bench flies. Don't min/max yourself out of working. Am I stupid? sure. But I never miss a day in the gym. presence over perfection, and control over weight. The rest will follow. Just chill and get in the gym.
Arnold tore his pec twice doing Bench Fly, just do Floor Fly
Been watching your videos for around 2/3 years now,and I have to say you Jeff are like my elder god of fitness and weight training 👏🏻🙏🏻
Jeff, great content! I would add, the following question to this video: how many sets does it take to create a good mind to muscle connection? I have learned through your training that in my case, the most difficult part of strength and muscle gains is the establishment of the mind to muscle connection,... the rest is "just" time of practice and effort...
I normally do warmup sets to key in on muscle and mind connection. Some days you might not be as strong mentally so you may need a warmup. Also all workouts aren’t created equal for everyone. I don’t have great connection with my biceps so I opt for seated bicep workouts over standing because it helps me focus.
Thank you.
This has helped, I'm on trt myself here in the UK I never thought of it as a advantage but yes my strength doubled as compared to when I was training natural. So I need to push more. Thanks Jeff keep up the good work. 💪
I can see all the passion you have for what you do explaining how to work out to everybody thank you bro you are the man :-)
thanks jeff for motivating me to get my ass of my chair and exercise, its only been 3 days but hey its a start to something
Hey man I was just like you around 6 months ago, and now I can't believe how amazing my body looks and feels. It's been half a year but feels like last month. Just keep consistent with a goal-oriented routine with progressive overload! You got this!!
All you need to make sure, no matter how boring or hard it becomes you do it continuously. Dont say will go to gym next monday and stuff, make it 30days challenge then 60 days, the key is regularity
@@TheRoronoa_Zoro thank you for that, i Will start
@@TheRoronoa_Zoro for sure man thats the goal, whenever i feel unmotivated and ready to quit i got back to jeffs vids and remind myself i wanna one day be as healthy and in good physique like jeff is
@@re_i_gn keep it up man, hope you keep on finding success in your life brother, your motivating me right now and i appreciate that a lot man, god bless
And with that one Brock Lesnar reference, Jeff found himself with infinitely more free time to train during the evenings.
Not very related to weight lifting, but considering Jeff's expertice, I would love to see a video on cycling, particularly on things like properly positioning the cleats, sympthoms of a bad fit, that sort of stuff, I've come to realize that biking as awesome as it is, can slowly build a ton of issues.
Dude, jeff isn't a bike fitter 😳
@@ironmantooltime I know, but he's an expert on biomechanics and people can identify issues, honestly on youtube I can't think of someone else that can give proper advise on the subject.
Great job sir.Your videos are blessing for people in third world countries where coaches know nothing and person with ur typ of knowledge 95% people cannot afford.
Don't suppose you could do a video on workouts just specifically for boosting TESTOSTERONE..IE workouts...reps..sets etc etc Thank you so much love all your videos! Peace ❤
Deadlifts and squats
I believe the science says that big compound movements like squats and deadlifts create the highest increase in free testosterone, but that the increase only lasts for like an hour and is insignificant in terms of any real benefits coming from it
I read this years ago so my apologies if I remembered wrong or the science has changed
We need to give this guy more views so his wife doesn't have to work 10 hours a day 6 days a week.
Plus the videos are great!
He is the most subscribed yt fitness channel
I dont think she does that for money some people just like doing their jobs
Jeff just don't understand the thumbs down on any of your videos You are so on point Thank You and I use all your shared knowledge to train you will never guess.....older adults. Yes it is dumbed down but the science is still there.
I'm 52 years old at this point and also very comfortable with my body form which is the Deadpool or Spiderman look which is a lean muscular and thin athletic shape versus the hulk looks which is not in my genetic composition like Arnold Swuartzeneger's father Gustav gave him. I love watching this show to gain knowledge and experience my workout more efficiently with results and when I get young 20 year old ladies flirting with me simply because of my physical condition because it's in their genetic female systems to seek out the alpha male!!!💪 😎👍
When I first came to this I thought Jeff was a moron and just wanted to say the complete opposite of what everybody said.
Now I see how much he knows and I gained a lot thanks to him.
In the end I was the moron
If you can acknowledge that fact, then you're not a moron good sir.
Being first is like hiring jeff as your personal trainer and he's giving tips via zoom.
Love the info I get from this bloke I’ve only been training a couple months but I’ve gained a steady amount each month
Bro for me, only I match up the opposing days...
Day 1 - chest and back, cardio (20 minute run)
Day 2 - bi and tri, cardio (10 minutes bike sprints)
Day 3 - legs and shoulders, cardio (20 minute run)
Four exercises each, 3 sets each exercise. Repeat. Comes out to 24 sets a week on everything if I go to the gym on Saturday and get that last leg/shoulder day in.
Been making steady progress. Started this routine in December. I can also still run a 6 minute mile at the age of 42 *after* my workout.
How many reps for chest?
Thanks you man, this video was very helpful. I had a lot of questions and your video answers a lot of them❤️ much love man
Jeff, thank you man. You've taught me so much. Much obliged.
Thanks Jeff, was worried but after listening... I'm killing it man. Thanks
I go more or less regularly in gym for more than 15 years, and all of the result and fitness philosophy that I picked up by working out for so much time is telling me that almost everything that this guy says is truth and common sense.
Don't forget two important things.
1. In fitness only arround 50 to maximum 60% off all the hard work you do has to do with the training and musle stimulation. Everything else has to do with the kitchen.
2. Fitness and bodybuilding is one of the very rare type of sports where less often can mean more. Don't train too hard and hurt yourself. Train hard but smart, stay healthy and look good on the long run.
Thank you for this incredible info❤️
At 39 years old, full body working has been working wonderfully for me over the last 4-5 years. I do it 5 days a week. Made great gains. All natural without eating meat or dairy. But of course I use creatine and I just added a tablespoon of baking soda to my diet
Can you do 1/2/3/4?
What's the reason for baking soda?
@@kingd116 probably to meet his sodium requirements
@@kingd116 helps to balance your alkaline level. Good for your muscle and overall health
@@Zure467 I really don’t follow fads or challenges. I just lift for my health as strength. I like to keep it simple. But when I lift, I do use be plate for overhead presses, I bench more than 2 plates, I squat 3 for reps and deadlift 3 plates. Maybe one day I’ll get to 4 plates, but it’s not a goal. My spine is more important
Jeff opens the door with both hands to prevent muscle inbalance