How To Train Like A Minimalist (More Gains In Less Time)
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- Опубликовано: 15 окт 2022
- My new ESSENTIALS Training Program: jeffnippard.com/products/the-...
Let’s goo!!! My long-awaited Essentials Program (short and intense workouts that take 45 mins) just launched at the link above 😤📘
Here is a discount code you can use to save 10%: Essentials10
Here is a brief overview of The Essentials Program:
1️⃣ - The workouts are designed to take no longer than 45 mins. These are perfect for anyone who wants to make the most of their time in the gym, but not spend half their day there.
2️⃣ - This program focuses on QUALITY over quantity. We will be training at a high intensity and focusing on individual set execution to drive gains as time-efficiently as possible.
3️⃣ - Even though it is a minimalistic routine time-wise there is still a lot of variety. This is important to prevent boredom and stagnation. There are a number of unique exercises and techniques I haven’t used in any of my other programs! For most exercises we will be doing just 1-3 hard sets, so we have to make them count!
Here are some more details on what comes with the new program:
▪️ Appropriate for all training levels (assuming you’re looking to prioritize time-efficiency)
▪️ Option to train 2, 3, 4 or 5x per week.
▪️ 12 week program length (3 distinct blocks to avoid monotony).
▪️ Full custom Excel spreadsheet.
▪️ Videos and coaching cues from me for every exercise.
▪️ Exercise substitutions included.
Check it out here to see if it’s right for you and your goals: jeffnippard.com/products/the-...
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** MacroFactor Diet App: bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/...
** MASS (Monthly Research Review):
** Rise Gym Apparel: rise.ca/jeff
** PEScience Supplements: www.PEScience.com/discount/jeff
** Instagram: / jeffnippard
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References:
Minimum Effective Dose Training Video Series by Eric Helms (MASS):
www.massmember.com/products/m...
Training Volume for Strength Gains Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/28755...
Training Volume for Health Meta-Analysis:
pubmed.ncbi.nlm.nih.gov/35228...
Training Volume for Hypertrophy Research:
pubmed.ncbi.nlm.nih.gov/27433...
pubmed.ncbi.nlm.nih.gov/12423...
www.researchgate.net/publicat...
LeanGains Article:
leangains.com/fuckarounditis/
Training Volume for Maintaining Muscle Size:
pubmed.ncbi.nlm.nih.gov/21131...
Schoenfeld Textbook:
www.amazon.com/Science-Develo...
Superset Research:
pubmed.ncbi.nlm.nih.gov/28796...
Rest Research:
pubmed.ncbi.nlm.nih.gov/28641...
Motivation Research:
www.ncbi.nlm.nih.gov/pmc/arti...
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Written by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Edited by Jeff Nippard
Research Assistant: Max Edsey
Music by Bankrupt Beats:
• (FREE) Cartel x Hip Ho...
• Video
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In this video I cover the minimum amount of training volume needed to see measurable gains. We will discuss improvements in strength, health, and muscle mass, and cover the best strategies to get the most out of shorter training sessions.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Working on a few minimalistic workout videos next to build off the foundation laid here! In the meantime, if you're in the market for a new program that has fast, intense 45-min workouts, check out the link in the description. See you all again soon. Peace!
Is this program good for endurance runners?
I appreciate this. I'm a pre-med student and this will definitely help on time.
Jeff, is that a machine similar to the Atlantis lateral raise machine? I live in Ontario and want to know what gym has this??
@@weatheryourstorm1453 no
Is the fundamentals programme worth tweaking? Came out a long time ago and new information has come to light. Are you going to revisit it?
I take it even one step further and do zero sets per week. It doesn’t get any more time efficient than this. Sometimes to really confuse my muscles, I will take my preworkout and drive to the gym, then turn around and go home at the last second. This has really shocked my muscles and sparked new growth.
Lol
I've taken preworkout and found out I couldn't get to the gym before... the preworkout made me a god in fps games though
You max out bro
In all seriousness, that is as effective as gross overtraining.
@@ronaldmccutcheon1329 good point. I have seen gains from more rest days.
This is what people need to make an impact on their health. There is too much info on how to make fitness your life and not enough on how to fit fitness into your life. Big props to Jeff for this. 👍
I know people like to dunk on Kinobody for a lot of stuff, but for years and years, he’s been one of the best go-to sources for people who want to fit fitness into their life instead of dedicating their life to fitness. Sure, he exaggerates the benefits of intermittent fasting a bit, but that’s how you can eat out socially with ease. Only spending ~3 days a week in the gym with ~45 mins training focused on progressive overload as well. So this stuff isn’t new. But it is good to see more people catching on to the idea that not everyone wants to live like a bodybuilder. 👍🏻
@@danielbrown001 Yeah that's why I liked his approach because I could always see the value in it, plus if you want to do more you can just build on minimalist training. Really useful for me because I like and want to do other physical activities without being limited by my training.
That is because people do not want to do fitness for health, if they would want, they would do it theirselfes already :-D so you have to make 95% of the content for people who love the content.
I spend 4 hours in gym a week, that is enough for me
Very well said
0:45 his brother's minimalist workout (for health /strength).
1:34 for strength; 2:03 example of strength schedule (done twice a week): 1 set for 1-3 reps + 1-2 sets for 3-6 reps.
2:33 for health.
2:55 for muscle mass.
7:27 for maintenance: u can do as little as 1/9th the volume u were doing before for as long as 8 months. so if ur normal volume was 10 sets per body part per week, u could maintain at 1-2 sets to failure per week.
10:59 the general recommendation is to rest 1-4 minutes inbetween sets for max hypertrophy.
11:30 quicker warmup: 3-5 minutes on the treadmill and a few dynamic stretches.
11:42 squats e.g.: 5 warmup sets and 3 (or 2-4) working sets. 11:51 leg press e.g.: 2 warmup sets and 3 working sets.
These time stamps are my favorite form of charity. Thank you
Seriously best comment. thanks
doing the lords work
you are a legend
Please pin this comment.
This video came at the right time. It's midterm season for some college students and between studying, assignments, and work, the minimalist approach is great when I just don't have the time.
do. kinobody
Lmao I agree even though it’s a year later
I wish more content creators catered to the 80-90% of people who just wanna look fit, get stronger, feel good and enjoy life. Thank you for making this, I think there's room for a lot more content like this.
I think 80-90% of the guys want to be big, not fit
@@bigmac9800 Bigger for sure, I don't know a lot of people that really want to be as big as most fitness influencers though tbh
Listen to @mindpump
You are right - on my channel I actually talk about what Jeff says ”putting the least amount of effort for maximum results” (80/20 rule).
The basics matter whether or not you are beginner or even want to develop elite performance. I find the essentials really handy training o a tight time budget, busy in career etc.
Personally I've found the most success (eg breaking the muscle up national record) the less effort I put into complex routines.
Unfortunately, the majority of people who just want to look fit, get stronger, and feel good (myself included) don't exactly need a lot of content in order to achieve those goals. We need to follow the basics with consistency and know that results will come with time. There's not much other content to provide to these people, thus making them a poor demographic to target.
I've got 2 kids, work 60 hrs weeks, and have a very small window to workout before work. This was very beneficial to hear. Thanks brother. ✌️
Hey idk if anyone reads comments but I exercise a total of 2h a week and according to the vid I'm around 90% efficiency.. Monday top body with supersets, tuesday leg day superset curl/ext but do calf raise/squat independently. Friday I do full body but only muscles I need to work on so for me its bicep/tri, bench/lat and squat + leg press, breaks between 1.5-4 min depending on what.. Over a year I gained 11kg weight and went from 30kg bench to 94orm (bodyweight 84).. So I vouch for this 100%, I just stop omw to work and I change the exercises around but same muscle group setup. For me the ABSOLUTE KEY is protein, calories, and that I never, ever skip a week (that every week has the 3 workouts in it, there's no excuse not to 3 times a day have 40 min spare, except for the weeks there is an excuse). I was really skinny so just going from 1800-3000 kcal and 0 protein to 150+ helps out, my job is actually somewhat physical which surely helps. But there's no voodoo, put in the days, be really strict on form, execution and failure and it'll just work.
@@LasseLundster very nice. I just recently switched to 3x a week with Monday=upper, Tuesday = lower, and Friday =full body. Monday and Tuesday i put in more volume and Friday i do just 1 set to failure on each exercise. originally i was doing full body 1 set to failure 2x per weak. I never stopped making consistent gains with that but I am liking this new routine.
@@LasseLundster this really inspired me to go out there and put in the work. Thank you!
@@Derek_1111 that's very cool thanks for the ideas!
right there with you ‘unknown’ .., it doesn’t stop. but we just have to get it in. keep at it
Jeff. A big heartfelt thank you for this one.
I'm 40. I have a wife, kids and a job. I've been struggling to find a routine that fits my life, for literally years. But this. This felt amazing. I can go HARD for 50 minutes and go home. Perfect. And it's much more effective than my old workout routine.
Dude. Thank you. You saved my life.
You need Mike mentzer
@@Anonymous818 he doesn't
@@Anonymous818why’s that? He got the results he wanted
Couldn't agree more mate. I'm in the same boat and found that a 3 day full body works for me.
I like how you phrased: : most people see fitness as PART of their lives, and not their WHOLE lives" That was an excellent way of putting the situation for me personally.
I enjoy it a lot, but I do not revolve my whole life around it. I also strongly perfer a minimalist approach. Where I tend to train 3-4 days a week for about 45 min each time.
That's kind of normal for most people.
Thank you for this video. As someone who works 50-60 hrs/week, I get so discouraged with hearing I need to train every body part 5xs/week, full body, etc it’s simply impossible for me. I always thought it was pointless if I wasn’t doing it all. Thank you so much this gives me so much hope!
3 times a week is fine - Hitting a muscle twice a month.
There was a video of a guy who measured his muscle size after a month of no working out because of illness. He hadn't lost size and strength. So a person with no illness won't lose it either, and that too in half the time - 15 days. You can even test it out - you'll always be able to lift more even after two weeks. Don't be discouraged with the 6 days workout thing - most of it is really hype by the body building business.
You don't even recover from the nervous system fatigue if you work out 6 days a week. Most of the people who work out that much are on some enhancement drugs and are young enough to not realise that you can not make gym a priority in life.
If you are listening to someone who says you NEED < to train every body part 5x a week you are most likely getting info from the wrong source. There's people who train their whole body less than 5 times a week with no prob.
I feel you man. My work takes up 50-60 hours a week so I try to fit 45mins, 3x/week in for building muscle and have seen solid progress.
You don't need to much, just stick to the basics and try to get consistency. It's tough though, good luck.
I don't think anyone ever said you need to train every body part 5xs/week, full body to make progress. It is only one of the lot's of options. You have to be really dumb to jump into a conclusion like that. Some people just don't understand basic things because they lack of intelligence. They see only black and white and take things out of context. They also believe everything because they can't figure things out by themselves they have to rely on belief . Fucking sheeple.
You can train every muscle once per week and will see great progress
words cannot explain how relieved I am to see this video right now. I had trained at almost 20 sets per week per body part for 6 months and completely burned myself out. I am now doing 10 sets per week at max and only 3 sets per week on heavy lifting and have noticed much more change and this video is only confirming this for me. Thank you Jeff.
do. kinobody
That’s because you listen to “science “ instead of your body .
4:17 😮😮😊😮 4:24 😮😮😮😅😮😮😂 😮😮😮😮😊😅😊😅😊😮😊😅😊😮😅😅😮😅😊😅
@@robertmatthews2721 Bruh. Without science you'd die from anti sanitary conditions at age of 1-3
Hey mate can you give me the run down of each body part and how many sets you are doing
As a college student, stretched for time and trying to focus on fitness, this video is extremely interesting and helpful. This is the video that I didn't realize I needed
Really glad he caters for literally every single type of lifter.
I also needed this, but this is coming from the perspective of a dad with a full time job and 4 kids, also trying to focus on fitness.
As someone who trained all the time and I was quite buff, and then fell off during corona restrictions (closed gyms and I hated training at home), this is exactly the video I also didn't realize I need. I may try to get back into working out with this minimalist approach
In undergrad I worked 24 hrs per week and was a full time student and still had over an hour for the gym every day. Now in my doctorate degree, with an infant son I still get 1 hr in per day. People just have to find the time because it is there
Highly recommend kettlebells if you want minimal weights at the house
I started minimalistic approach few years ago. Still progressing after almost 20 years of training at high volume.👍
damn thats crazy
@@CutTheKam well, i still do alot of volume for the bodyparts i want to progress. The point is, i do minimal volume for other bodyparts, also minimal warm-up, its basically 1 working set of exercise, for 25-30 reps, almost to failure.
@@Trener_Artem makes sense with your experience level
Smart AF, best aproach for those who put more value in the time spent in the gym
Whats your weekly routine like?
Mike Mentzer enters the chat…
Yup. I'm 48. Been seven months doing push/pull/legs. Just three days per week. Never been bigger and stronger. Perfect is the enemy of good.
3 days a week, you mean 1 day push, 1 day pull and 1 day legs ?
@@thierry974801 Most likely yes
Love this. So many people give up on fitness with the excuse of not having time when there’s a lot you can get done with minimalist training 💯
Yea, I have a good amount of friends who think the only way to see progress is to be in the gym for 6 days per week for at least 2-3 hours per day. As a nursing student it is impossible to balance gym and school this way and I find that 4 days per week with about an hour to hour and half each day is very sustainable for me
Look at this guy right here..
Great video! These tips are super useful. Question for you... have you ever tried Next Level Diet? I got a fat-loss meal plan from them that's worked wonders for me.
Man this is perfect, I've spent the last 6 months trying to make a minimalist workout routine for myself from what I've learned from you and Dr. Mike and I'm glad you finally tackled the topic. One thing I'm doing to help save time is that actually each day is a long multi-exercise superset, that way I maximize rest time (which seems to have a good relation to hypertrophy) without having to really stop and do nothing. This might not be feasible when you're becoming more advanced because of the more crazy loads and overall fatigue but it might get beginners far with very little time spent in comparison.
I do similar, sitting around for minutes at a time just feels tedious especially when you often only have two days a week to do a proper session rather than just 30 minutes in the evening.
Half the battle is litterally just showing up
Tell em😊
The fitness industry is so full of people saying "you need to spend all of your time in the gym because it's the only thing that matters in your life"
We needed someone like you 💕
the fitness industry is full of people on gear selling shitty supplements and work out programs to people that are clueless idiots.
I was thinking about the opposite of this topic a few days ago ironically. I wrote a hypothetical of how many exercises you’d be doing weekly to get enough sets to all muscles (like doing 12+ full sets of work to muscles people tend to neglect like biceps, rear delts, etc) and if you workout 4 days a week you’d be doing at least 10 exercises a session assuming you don’t run out of energy. Realized part of why progression gets so slow is how much energy and time it takes to specialize in everything at once
Damn, you're in the wrong fitness industry then buddy lol, Mike Mentzer (or rather his knowledgeable followers) would kill those people in debate.
i dunno, man. I feel like the industry is full of people saying " the industry is full of people saying you need to spend all your time in the gym for it to matter", "buy my ebook(or get it for free so I can upsale you later)." Its getting tiring.
Anyone in the “industry” knows diet is king if they know or look like anything.
This needs more attention in the community. Kino body does a good job of it to be honest. And as someone who has consistently lifted for a decade now, if I hit each body part once a week I’m happy. Once you build the muscle it’s immensely easier to maintain it. And as this said, yes you won’t be growing as fast as you could. But it is so conducive to turning your health into a habit and not a hinderance on balancing the rest of your life.
I agree. I never took to kinobody. But I’ve wholeheartedly changed my mind. His advice is actually incredible. Him and Alpha Destiny are underrated RUclipsrs. If you’re natural they and Jeff are the ones you should listen to.
@@AK47_. I think the issue with Kino is that he's got a strong douche energy surrounding him, but he's got solid advice for the every-man.
@@starmorpheus exactly my experience. Always thought he was a douche but when I actually sat down and listened to him, I could tell he was a smart guy.
As someone who started university this year and is having trouble finding time to go to the gym, this will be very helpful! Thanks!
Dude you cant imagine how much I love you right now for this video. New semester is starting and I am still sore from the months of training 5 times with my old sets and reps. I was thinking why I always felt so good in my deload weeks but my deloads need to become my regular training 😂 consistency is King
Exactly the video I needed! Having university dictate basically all of my time, I was looking for ways to optimise my gym routine. Thanks!
Mannnn Me and you both!
@@julienalexander6113 same here, aside from some tips in this video another thing that helped me was doing a half body split, so switch off between one workout that is:
Chest
Quads
Front delts
Abs
Side delts
Triceps
And:
Lats
Hams
Traps
Calves
Rear delts
Biceps
Forearms
With just one exercise with three sets for each body part. Really cuts down on gym time but everything is getting hit 3x a week if you work out 6x a week
Same
I heard about this about 7 years ago. I did one warmup set and one heavy set. And I still made gains and this is how I workout as a old man now. And my joints love me for it.
Nit trying to be condescending when I ask - what's your endurance like?
@@user-wp4su9cq6qsounds more condescending cuz you said that… you can just ask your questions.
do. kinobody
@DasShape Would this be a good approach for someone wanting to decrease body fat % and gain muscle?
thats great ur keeping ur workouts brief but it takes more than one warmup set to get the muscle fully warmed up and when they are fully warmed up u can do even more weight and reps for ur working set.
Emphasizing the effectiveness of low volume is a very welcome change for once.
Since everyone always talks about how important high volume is its very easy to get stressed about not doing enough which can slump motivation.
I have recently struggled with this. My workout week includes 2 days of cardio, 2 days of upper body and one day of leg and core each and for some time I was contemplating whether just having 1 day of leg exercise is even worth it. But after this video I don't feel so bad about it anymore.
Thanks for the vid jeff!
Low volume wont yield the same results, because of the simple fact that you cant go as close to failure. If you do a heavy 5, you wont have enough strength for a 6th rep, but you could cut the weight and still push it a lot further. Also: low volume requires more rest between sets, and this strat is about being in the gym for the least amount of time.
@@joelbackman4389 Thats like the opposite of what is mentioned in the video.
@@joelbackman4389 this is so absolutely incorrect. Fluff volume is not a driver of hypertrophy. You can get jacked on 7 to 8 sets per week. Best rep: 5 to 8 reps at or near failure.
This is exactly what I need right now. Work and family life are taking over and time to train is scarce. Thanks Jeff!
What also helps me is doing an upper/lower split. I also only do legs once a week because I want them to be fit and functional, not massive. Therefore, I’m working out a total of less than 4 hours per week, and I look great.
The big caveat to building muscle w/ less volume is like you mentioned around 8:17 which is that enough effort is put in for each set by getting enough hard reps in by getting very close to, or even hitting failure.
Exactly.
But it ain‘t a caveat for saving time;)
(Set volume) * (intensity) = constant
Or the biggest advantage, why do 20 sets when you can get the same result with 12. Plus most people could use a good while training to technical failure to learn how to train with real intensity.
Always go to failure if your using low volume
Jeff- thanks for being so dedicated to the content game for such a long time. It’s super easy for creators to get burnt out yet you’re still producing content for the community you’ve built. Another great video as always.
EXCUSE me Mr., do you know its not CREATOR just Content Supplier or Distribution. Lets be punctual once.
Dude, you just delivered a wholesome banger in these 13mins. I mean what can I say, all the points were freaking on point. This is what the main problem is : people overcomplicate fitness by overthinking about sets, reps and all bullshit, and end up procrastinating. But the real truth has been very clearly shown by you. Consistency is what matters the most. Much needed video for the young guns. Haha!!
I freaking love this program! It is my favorite program I have ever done. I am on week 5 of the 5 day split. Thank you!
One of the most helpful things I ever heard in my life, “anything worth doing in life, is worth doing badly”.
Meaning doing even a small, or “poor” amount of an activity that is good for you, is significantly better for you than doing nine of that at all.
This is even defined mathematically, there is no number that multiplied to 0 is different from 0. so a day doing something is always better then infinite days doing nothing.
Was that Jordan Peterson? I remember him saying that in an interview. Amazing advice for sure! Helps me when I become self conscious and remember this exact phrase. Cheers
How cool of the body’s adaptive response!! Most of my clients only go to the gym on the days they see me (1-3 days per week) and are still seeing decent gains! I always attributed it to newbie gains but it’s definitely interesting to see that it still applies to varying degrees throughout levels of experience:)
That's actually quite relieving to hear, been stressing about school for a while now and my training's been worse and basically cut in half. Good to know that it wasn't all pointless
Love your no-nonsense, science backed training content Jeff. As a Personal trainer, I teach my clients the proper - no gimmick / fads- way to achieve their lifestyle goals, and your content allows me to stay up to date with the latest information and techniques. Keep up this great work.! Thank you.
Probably your single most useful and actionable video yet, thank you.
Just preordered your program. For 4 years you've been an inspiration to me, and this is what I needed for studying and being more productive in other areas of my life.
I've recently started paying more attention to myself and looking up information/resources to aid me on my muscle journey and you are by far the best person I have found on my research time. You explain things so clearly but what I love the most is you back it all up with evidence via science based articles and being from a science based background myself it makes me even more interested in the topics you discuss. I appreciate the time and effort you put into making these videos to help people out there.
I'm a nursing student who struggles with a constantly shifting schedule and long days. I needed this reassurance when I started a lifting journey in April.
Pre-ordered your new routine. I'm a huge fan of your stuff. Over the last 3 years I've run your Push/Pull/Legs, Upper/Lower, and Full Body. Full Body has been my go to for 1.5 years now, with the occasional change to the others for a month. What I love about the Full Body is that my whole body feels like it got a workout, as opposed to a full "Back Day" which can leave my posture kind of hunched for a day. My biggest issue with it has been that the workouts are just very long. Some of the days I can't get through it in less than 1 hour 40 minutes. Life is getting busy and I just don't have that time right now, and cutting my Full Body workouts short leaves me feeling slightly defeated (which obviously isn't mentally healthy). So a new shorter routine is very welcome!
You're very innovative, you solve problems that others are not addressing, and you do it in the good ol' Jeff Nippard way by researching the hell out of it. This is very helpful to me because I'm a college kid who is extremely busy but would still like to workout, so this is exactly what i was looking for. Before you made a video about this i didn't even know something like this existed😆 I am sharing this to friends and family who this is perfect for and know would greatly benefit from this!
If you really want to learn about minimalist or abbreviated training, you may want to research Stuart McRobert and his book Beyond Brawn.
His has been recommending this sort of training for the last forty years!!
I tried your plan today. I'm a student with a hella task and assignments to done. Outside the institution, I'm a swimmer and a lifter. I was close to giving up my beloved sports due to time limitation until I found this video. Gotta say it worked well on me. There are plenty of workout plans out there that may be beneficial but for me, this is the one. Good for my timing, my budget and my energy (so I can focus well on my studies and health) . THANK YOU!
I've been doing the "sensible supersets" approach for a long time now and I love it because it cuts way down on time spent just resting. I do full body workouts, so like you said, you can do a push/pull or chest/back superset so one is resting while the other is working. The ancillary benefit (I believe) is that since you are spending zero time actually resting while doing that superset, you are adding more metabolic stress and CNS load, which we know has other benefits.
Love the content, Jeff.
What's a sensible superset?
@@whereeaglesdare9584exercises using different muscles (from this video)
after 2 years into training and getting blasted with informations, i can say that this is the best video i’ve ever seen… thank you jeff!
Top tier production quality, relevant topic and informed and concise explanations - as always. Jeff you outdo yourself. The quality of this video is even better than your previous uploads, it seems to be evolving with time. Still can't believe this content is free! Hands down best fitness content producer on RUclips
Agreed
this was so helpful. It’s hard to dedicate a lot of time to lifting when there’s other stuff going on, so i’m sure this makes a lot of people more hopeful that they aren’t letting their goals slip away by not devoting quite as much time to it
I’ve been doing kettle bells workouts and HIIT for the last 2 months. And it has been allowing me to heal and gain. I bought the 4x a week from you Jeff and this is amazing. I can lift weights for 45 mins and hammer a good pump out and I also have these killer HIIT workouts. Im good with working out 6x a week it’s just the 60-90min sessions wear on me and I get injury prone. I’m stronger and my body is healing old injuries with short very focused sessions. Less is more for some of us!
Whoever does your editing work and animations/infographic designs is a genius and has been killing it for awhile 🤝
I do all the editing and animations myself 🙏🏻😁
@@JeffNippard Nice, good job on that, looks clean
This came at the absolutely perfect time in my life, thank you Jeff for all the amazing work you do!
Just pre ordered. Your the only person that I actually have ever purchased anything online. It’s been quality the first time and also, just thank you for all the awesome free info and quality content.
Unbelievable timing! Was just writing down my goals for the next six months...and one of them was to make my workouts more time-efficient, as my new job requires me to commute over a long distance...got off Notion, opened RUclips and found this. This video is a lifesaver
Thanks. This was really encouraging. I've been kind of avoiding working out, because I felt disappointed that I don't have time to get a "full" workout in. This gave me motivation to cram a set here or there into the spaces I can.
Doing something than nothing is much higher difference than doing something compared to much.
“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger
99.9% of people have zero intentions of becoming a champion so thats fine
An upper body chest, back, arms workout usually takes me about 70-75 mins.
When supersetting the chest and back exercises and using rest pause/myoreps/dropsets for arms I can cut that down to 45 mins. (Bench/Row, Incline DB/Pulldown, Pushdown/Hammer Curl for ex)
This really adds up during the week. Wish I had more days where the gym was empty enough to do this, though lol
Supersets are a waste of time. High intensity fundamentals with good form and you will pass up those who rely on such types of sets. An hour is all you need in the gym. If you are going longer than that, you are likely resting too long, too many sets, or just flat out over doing it.
@@mytruthslays1303 I don’t know man, supsersetting antagonistic muscles like back/chest or biceps/triceps can even further lower your training time without negative consequences to the weight you’re lifting (dumbbell pressing to machine rows, as long as your breathing is back to baseline poundage lifted isn’t gonna be hurt). But I agree most people just need to do their sets close to or at failure
@@mytruthslays1303 nah L take. Hitting biceps and triceps back and forth is better and more time-efficient than doing complete 100% focus for biceps one day and then triceps another day. That's a waste
I'm a kickboxer so I usually skip all the hypertrophy work. Despite that my lower body workouts still take around an hour lol.
@@SteveCabana-ir7jt Yep my lower body days are a bit longer when I’m doing Squats + RDLs. 3-4 hard sets of squats and 2-3 hard sets of RDLs alone take me about 30+ minutes and my working weights are nothing too heavy. Can superset leg curls/leg extensions and do myorep calf raises to finish to cut that down closer to 45 mins though. Heavy leg exercises are one thing I would not superset for obvious reasons lol
This might the most important video you’ve ever released, it’s hope for all the people that feel behind on all the 4 hour Instagram workouts, and it applies to so many people. Well done king
I'm working full-time and taking night classes. It has been so hard keeping motivated when I only have 30 minutes every few days to get a workout in. Knowing I can still maximize that time is so helpful!
I absolutely love your videos and always wait for you to post a new one
Personally I have seen a lot of fitness videos online and even got recommendations from well seasoned guys but the quality of info you bring in your videos always surprises me 😊
looooove his content trying to switch up and mix with calisthenics and this is a pretty good guide thanks
Thank you! This is exactly the information I was looking for, and I'm so glad it's you who's putting it out there. Quality stuff.
This reminded me why I started to watch Jeff's videos - simple, effective and experience/science based.
As a working mother of three and chronic health issues, I need to know this! 5 days a week work outs always fall through eventually
Incredibly well done thesis, and a fantastic video as always. Thanks, Jeff!
This is your best video ever. Thank you so much! Progress is great and being able to go HARD and recover too feels amazing 🙏
jeff nipard's contribution to fitness industry is insane, quality content
This video is pure gold! It represents most people working 9 hours sitting in front of a computer (myself included) and struggle to get a complete workout while still trying to have a social/family life.
Thanks Jeff!
You're taking the game to a whole different level man, very well done :)
Great video. I have four kids under the age of 6 and work a full-time job, so time is definitely not on my side. I appreciate anyone putting a program together that understands that for a lot of people, they just want to find a program they can fit in their schedule that allows them to achieve the goals they are after. I think you did that with this one. I will be ordering.
Thank you so much for this because honestly, I don’t enjoy the gym, not even a little. I only do it in order to stay strong and be healthy, so less time in the gym while maintaining gains is just amazing.
I was looking the whole day for a video which can help me train almost as good in less time and your video came along just when I needed it, Thank you
Your videos always contain incredible value. Great information, with sources and provided in a very easy to read and understand format. Just incredible, thanks for your work!
This is incredibly helpful, especially for people who are not really looking to be bodybuilders but still desire tangible gains/improvements with less time commitment. I love how each recommendation is backed by studies. Thank you for making videos like these Jeff, please keep them up!
love this! i’m in a weightlifting class where we do a upper lower split 2x per week and we’re only in their for 40 minutes so this was very helpful bro!
Could you please tell us your workout routine? Been trying to save time from the gym because tbh its been really hard to properly attend school without having to be wheeled in by a wheelchair because i decided to destroy my legs the previous day
Very impactful information. You expressed very well what many of us already learned through trial and error. Hopefully many newbies watch this and save themselves a lot of time and energy!!!!
Your videos are such a value! Keep it up, learning a lot from you.
Found this video super helpful with a lot of pointers on how to improve my workouts. Thanks Jeff.
Mike Mentzer has entered the chat
This is called being realistic and creating content for 80% of general population whose primary goal is not bodybuilding
Great tips! Thanks! We need more of this kind of info. Not all people live for training. A good understanding of time/effort to gains is very fundamental. I am also interested in the same questions but for cardio.
This has to be one of your best and most relevant videos!! Loved it. I am def incorporating some of this into my life style. Cheers!
Jeff, thank you for this video. 4:32 changed my entire mindset about training.
I'm feeling so insecure about building muscle. Maybe I started to late. Maybe I'm not training hard enough. And those are the good days.
It just gets worse when my depression hits. Being unable to leave the house for two days is one thing, but then I skip training on the slightly better days, because there is no way that I get the weekly sets in anyways. Followed by self-blame, fueling my paralysis. Suddenly, I lost a month of training.
I can't explain how much this simple example at 4:32 helped me.
I hope i remember this video the next time I need it.
I feel you
This video saved me. I haven't been able to get a decent upper body workout in ages because I don't have the time or energy to spend two hours in the gym after work. After reviewing this video I adjusted my plan. Today I did my whole upper body in 45 minutes and it feels great. Thanks! 👍
Amazing research. Very helpful for mindset. Thanks for doing what you do Jeff 👏
Finally the best routine for me!
I study in the morning, and work in evening, so I just can go to the gym 3 pm to 5 pm. Thanks Jeff!
This is literally an application of the 80:20 rule.
If my motivation is low.. I’ll keep this literature in mind and try my best :)
do. kinobody
But keep your diet and sleep at 80+%
Brilliant video. Biggest problem with most advice is that it assumes people can prioritise training when most can’t. Also glad you point to the health benefits. A video of why it’s more important to train as you age would be great. As would a similar video on cutting calories and maintaining protein.
Love it. I just started a full body Mike Mentzer inspired routine based around a few build up sets and one max effort set for each movement. Today I wrapped up in around an hour and a half and do this twice a week. Huge improvement mentally and physically over my old 2.5 hours 6 days a week routine
Thanks so much for this. My schedule constantly changes and I'm new to lifting and am finding it really hard to get in my full body routine 3x per week. Glad I'm not missing out on too much
LET'S GOOOOOOO!!!!!
the queen speaks 👸 🙌
This is great! I’ve been trying to figure out how to shorten up my workouts and do more of a minimalist approach and it’s clear by watching just this short video that I can improve on a handful of things - thanks!
The vast majority of naturals get no where if they train more than three times a week. Most people past the age of forty should be training no more than twice a week.
You just won a subscriber. Loved this video, exactly what I needed!
THANK YOU, I needed this so much!
Just started doing MAPS 15 from the Mind Pump guys this past Monday. Very similar to this. I’m feeling great only working out about 20 minutes a day… I was very skeptical. As someone who loves how I feel after working out but not wanting to spend 1-1.5 hours in a gym everyday this has been awesome!
This just comes at the right time for me. I currently am forced to transition from training 2+ hours, 6 times a week, to 1 or 2 shorter sessions (due to my studies). I felt like I would have to abandon all hopes of making hypertrophy and strength gains lol.
I did this for a while and realized 8 hours of studying with a 18 hour load was enough. getting that workout in everyday was a good time to get into a good head space, safe space and meditate where you knew exactly what you wanted to do and you were getting it done. a little blood flow isnt bad for the brain either. The biggest thing was I changed my workouts to night time, because studies show you can learn the most in the morning but memorize better at night. if nothing else when I lived in the mountains I got a door pull up bar and would take a 10 minute study break to max out some pullups and do other stuff. you'll build reps fast!
@@JZ-xu3vg Biggest issue preventing me from training often is that I mainly only train for powerlifting (so quick workouts at home aren't a real option). I also am studying filmmaking, a lot of my time is not spent actually studying, rather working on projects with other people, mostly not at home.
That said, I agree that is always is possible to make time in most days to lift or do calisthenics, and I'm not planning to quit exercising even if I have to give up powerlifting (for the time being).
same exact thing for me. Last year I was taking less credits and have time for a full ppl twice a week and now I am forced to do a max of 4 sessions. this video was clutch asf lol and reminded me that something is better than nothing.
Wtf are you studying? If you can't even go to the gym and take care of yourself, I hope your degree is worth it
How many sets of each musclegroup did you train a week when you did 2 hours+?
I also train 6 days a week, and my workouts are almost exactly 1 hour, sometimers a little less sometimes a little more, and I do a total of 16 sets per week per musclegroup.
(I should note that I'm only going for hypertrophy though, so my rest periods are never longer than 2 mins.)
Wow Jeff, this video is pure gold. Very valuable knowledge. Thanks so much. 👍
Thanks for the video Jeff! Incorporated a lot of these tips in my workout.
Minimum training required to make progress
1. for strength: 1 heavy set done 1 to 3 times / week will be in off
2. For health: 30 to 60 min of lifting / week are enough to maximum health risk reduction
3. For muscle gain:
a. 1 to 4 set / week will give 64% of your max gains on average
b. 5 to 9 set / week will give 84% of your max gains on average
Best minimalist strategy:
1. Push yourself harder than usual
2. Use drop sets
3. Use supersets (not the same muscle group)
4. Gradually decrease your rest time
5. Choose exercise that don’t need many warm-up sets
Exactly what I was hoping to find in the comments; thank you!
Bro watching with a pad and pen 👍.
Thank you mate
@@MrTheAnthonyBielecki my pleasure mate
@@shahirali8235 🔥🔥
Pre ordered! Thanks so much! I needed to hear this. Been exercising consistently for 2 1/2 years. 1 1/2 weight training and then the last 1 year rock climbing 3x a week. Just recently after injuring my middle finger I started training again with my Jeff Nippard Fundamentals Program doing the 3x per week full body. I have decided to try Jeff’s Bear Mode with an 8 month goal of 15-18% bfp and put on about 10-15 pounds. I leaned out while climbing so much that a bulking phase will be easy for my body to put on that weight.
It’s always been rough to do the 3x a week program because I’m either sore all the time or not training hard enough. Finding that balance of consistent growth has been a little challenging with that one. I respond so much better with an upper/lower split but I live 45 mins from the climbing gym we pay lots of money for each month so I don’t want to get another membership somewhere closer. I’ve been wondering if 2x a week would be beneficial for my goal and to still keep me climbing. I’m super excited for the program to come out.
Fantastic video! Thank you so much! Much needed info!
I recently became obsessed with minimizing my routine to better fit it into my day. I try to spend less than 45 minutes in the gym and I simply hit 2 large muscle groups per session. Alternating between shoulder/chest days and legs/back days. I do 2-3 movements per body part, an average of 6 movements per workout, with 3 sets each.
Doing this has made maintaining the habit of going to the gym and completing an effective workout much easier for me. It also makes it much easier to track what im doing and progress regularly with these movements being the same every single week. I am not trying to compete in any competitions, I just want to look good. You really dont need much more than this unless your goals change.
i do this as well!! have you found that you are able to build muscle fine?
This is also useful for athletes that are regularly competing. So they can avoid fatigue buildup while still improving; great vid!