The Most "Effective" Way to Build Your Shoulders (QUICKLY)

[@athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[@tdmof_493]

Bkr 💪💪😊

[@farhanishrak5537]

Jeff you are my inspiration 🇧🇩

[@onizodd]

Coracobrachialis development exercises

[@thereforeiam007]

I have pain in middle or upper part left side , please help make a video for it

[@christislord137]

Best exercises that strictly focus on building LPHC for people with hip/low back issues. I think it would be beneficial.

[@TroyHutch]

This entire video reminds me of Muhammad Ali quote. “I only start counting when it starts hurting” - Muhammad Ali talking about reps

[@ahmedsalah7474]

Mohammad Ali is a True Legend

[@Mrdrunkenbadger]

Thats an excellent way to look at it

[@BensSoZen]

"Make it buhhhn" - Ahnold

[@celinreyes1983]

Spot on

[@Memesifoundonfacebook]

Cool quote bro, But if an American guy does Russian twists Exercise, Why is it not called American twists Exercise?

[@ryanr0015]

Athlean-X and renaissance periodization are the 2 best science based channels. Jeff Nippard and Jeremy Either are solid too

[@kill3rw0lf39]

Id argue that nippard is better than athleanx, but both have very solid information

[@SanjeevKumar-ik7xs]

Nippard & Mike are good. John Meadows is the best. Athlean is just entertainment

[@christopherlazinsky1466]

Bioneer deserves a mention here as well. He's really good about questioning conventional wisdom and bro science to find a more well rounded, healthy approach.

[@kuhen25]

Yup, those 4 are my exact same go-to channels.

[@TaylorCarr-e7b]

Sean nalejawanyi is way better than Jeremy

[@USS-SNAKE-ISLAND]

Yes. I'm 56 now, and effective rep training, since Jeff first started talking about it, has transformed my routine and my gains. As an older dude, this method is FAR preferable with respect to my joints. (Fewer overall reps.)

[@dannytibbetts5915]

How should I start if I’m a week out of shape, disabled paratrooper any thoughts, brother?

[@dannytibbetts5915]

I just reread your post thanks for posting that man gives me incentive. You know.

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 Hey, you're very welcome!

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 I obviously don't know the nature of your disability (mine is depression/PTSD), but I believe you can find what you're capable of doing "comfortably" and start right there, brother. If you stick with Jeff's channel and watch his vids, he'll keep you training "healthy". And you just build your body and mind one brick at a time. Eating right is paramount. Be patient, make it your lifestyle. We're all a work in progress. That's how I see it, at least.

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 You're welcome!

[@kuhen25]

Can never have too round shoulders. Make your New Year's resolution to struggle walking through doorways.

[@SnakeAteMyDog]

This is gold

[@Down_is_now_up]

And train your chest so going sideways isn't a solution.

[@MijinLaw]

Finally a new year's resolution that can be achieved by becoming obese

[@lyssword]

They made his shoulders round. Made him look soft. Damn woke media! /s

[@MijinLaw]

@@kuhen25Finally a new year's resolution that can be achieved by becoming o6ese

[@BammyQ]

Jessy rocking that Broscience tank top. Brings not 1, but 2 tears of joy to eye

[@stormsurge1]

SUPERSET *gunshots*

[@pstinga]

gotta agree with DiStefano, imo one of the best YT subscriptions regardless of what you're into. I've been a subscriber for a good 10 yrs or so now. I went to school for exercise science and got my NASM CPT cert and I STILL learn a TON from Jeff. Best part is that it's all IMMEDIATELY applicable and easy to understand (at least to me, but Jeff also explains it in easy to understand ways). If Jeff offered a nationally recognized and accepted cert I would frigen get it.

[@USS-SNAKE-ISLAND]

Same here. Ten years in. This guy saved my shoulders and got me back in the game.

[@cvaicunas69]

Jeff went to UCONN, they have a highly respected strength and conditioning program there.

[@pomztoybox6877]

One of the best feelings in the world is when the shoulder boulders start showing. Second only to the arrival of the elusive 6-pack

[@matthewbacque1622]

Bro, 1000% agreed

[@deebee4575]

Everyone under about 35 I see in the gym does one half-hearted set then sits and stares at their phones for 7-8 minutes.

[@Flynbourne]

I’m always so rushed at the gym that it turns out I’ve been doing effective reps ever since I had kids

[@siavashmashoof]

Bro.. 100% 😂

[@jerryh2954]

I've been doing these since I seen the chest video and it works very well. I am putting on size and strength with this method.

[@BettyFisher-gy4sk]

This video was just what I needed. Your honesty is refreshing.

[@AaronRadelow-eo6lu]

Iron Mike was once asked, back in the day, how many sit-ups he did. His reply was, he didn’t really know, because he started counting, only when it started burning.

[@AtalayAdemGörür]

Its Muhammad Ali man not mike

[@irawurtz]

John Meadows aka Mountain Dog was spreading this message for years. His method was using a weight to get to 12 reps. Then 5-10 seconds rest, then finishing to 25 reps with those 5-10 rest periods

[@jumpoutboys114]

I've been doing something like this for 2 years now. I do 5 exercises per body part,(except arms I do 6) 6-12 reps and only rest for 30 seconds between all 4 sets. Even when I power lift on Fridays I still do 4 sets of 1 rep max with only a 30 second break. And I've seen really good results.

[@rudro5784]

Make a video on core training? (Not abs hypertrophy) like on how rugby players of wrestlers train their core,through direct or indirect workouts?

[@danielnator123456]

Started using these ER reps with 20-second breaks a few weeks ago, and I love it. Great pumps so far!

[@BlakeEbertowski-tl7vy]

How many sets do you do? Or do you just go until you're delts are destroyed?

[@BlakeEbertowski-tl7vy]

*your

[@USS-SNAKE-ISLAND]

@@BlakeEbertowski-tl7vy I'm 56. I go until failure on the first set. Then, I wait 15 secs, get as many as I can in the next set. I do that until I've got 20 "effective" reps total. Then I'm done for that movement, and I'm on to the next. (Just one man's way.)

[@USS-SNAKE-ISLAND]

Yeah, effective reps are the shit for me. I'll never go back to the old way.

[@LittleBpaulmuller-Owners]

​@@USS-SNAKE-ISLANDyou should, even Jeff recommends so Don't train in the high intensity for a long time

[@larrymccolloch9469]

I am 68 years old. When I push as hard as Jessi just did, I will be injured/not recover often for a week. I push hard to the point till my recover will be 2 or 3 days. Would you discuss sometime "how hard to push" and "how hard to push for older weight lifters" please

[@garyl3802]

I’m 68 too brother. I find with our age pushing too heavy impacts our joints and risk of injury. Excellent form and slowing down the movement with a lighter weight gives good results without the risk. Injuring the shoulder or rotor cuff is a very long and frustrating heal time.

[@loisthehedgehog7658]

Push as hard as you can do without hurting yourself and making sure you recover between sessions is what you want. You’re 68 my guy so don’t worry too much about getting optimal gains you lads are doing great just being there and being active in the first place. Like the other guy said injuries at an age like 68 take a lot longer to heal and impact you a lot more than they would if you were in your 20’s so no need to push really hard. I’m sure the both of you are doing just fine doing what you’re doing!

[@pomztoybox6877]

@@larrymccolloch9469 I agree with everyone here. I’m thinking once you’re staring down 70 years it’s more about light resistance & maintenance vs gains. Just being 68 and still working out is fantastic in and of itself, keep it up! Just do so SAFELY. I’m just over 50 and safety has become paramount when lifting now. Takes way too long to heal otherwise. Can’t imagine how much longer it is in the 60s & wouldn’t ever want to risk it.

[@Outdoorswithmikey]

Use lighter weights then. Should be better for you to get more reps and less stress from heavier reps.

[@Michael_NV]

Great video. The guy at the end explaind it the best.

[@josephl6289]

Strength coach at UCLA here: Not sure about this. Progressive overload is probably incompatible with this, effectively. This is a great technique to add to your last sets, with drop sets possibly, but I don't think taxing your cardiovascular system like this is best for hypertrophy. A person's inability to recover will limit their strength output, output which correlates with maximum hypertrophy within 8-12 reps. If I'm doing 100lb dumbbell shoulder press, and wait 30-45 seconds to do 100lbs for another 15 reps until failure, only hitting 5... is this the equivalent of 15 sets of 100lbs (also until failure) with adequate rest? (2-3 minutes). I don't believe so, but I'd love to see the evidence supporting this or not. I do think it's very compelling to think of keeping the muscle in that "fatigue range" so to speak, as those last reps of a set do seem to be the most important for muscle adaptation/growth. Yet, this "pause set/rest set" approach, seems best for a plateau rather than as a foundational blueprint. Would love some feedback on this, as it makes sense but the science doesn't always support our intuitions.

[@thesoundmajors9097]

But this type of technique would not be used for something like that though. You're not going to do this with the bench press where obviously risk factor and safety is in question. This is not even how to approach the entire workout it is just a concept to be used

[@chiggs5483]

Are you familiar with myoreps? I believe the current literature is in favor of them and these “effective reps” have some similarities. Not exactly the same, just similar

[@Mrdrunkenbadger]

I believe this is hypertrophy focused

[@TSUNAMICali]

I smell Mike Metzer around this " max to failure " routine. 😂

[@keithtyhurst1173]

This is part of the mike metzer approach for hypertrophy. A few years ago when jeff started discussing this topic he showed some clips from some of Mike's old lectures. It is s very viable method. Now as a college strength coach your athletes have different performance goals so probably not something you would use for them. But for us non college athletes, usefull especially if limited training time.

[@TheTruthReviewer]

Effective reps are a game changer. I use your total BEAST program, as a 56 Year old is it okay to use effective reps in place of the recommended sets and reps?

[@nomnomyourmom]

Effective reps is in Beaxt 2

[@blwnova4155]

Been following a while now - and working out for decades (on and off). I have to say this has been the most impactful training method after trying it one time. Massive burn, good heart rate, painful failure reps, shorter workouts - hoping to see it in the gains.

[@DE-rd1zl]

Been following AX for several years, worked out off and on over the past few years as well. My goal for 2025 is to do better, not a resolution or diet as they don't last long, but a goal, then saw this episode of AX and like the idea of the ER. Considering that I turn 50 in 2025, I'm thinking that this way of exercising might be more beneficial that the "normal" way of exercising.

[@JJard88]

Been following you on here you forever. you’ve taught me so much and have fixed my shoulder injuries with your advice! How wicked would it be to see you and rogan smash out a workout then sit down for the podcast.

[@DeepHumor]

1:38 haha

[@berealbrooooo]

Noted, thanks! I think I have strong shoulder after watching this video❤

[@UgowestLx]

Yes sir, duration of exercise and rest period between sets have a major role in progress and gains. TY Jeff and Jessie 💪

[@SadieCarpenter-ft4he]

This inspires me. Your humble sharing of knowledge is helpful.

[@dashy1009]

I’m gonna start doing this from now on, Thanks Jeff!

[@beinspiredbyheatherlyn]

Can I use this concept w all my workouts? Leg extensions leg single leg rdl ect? I want to grasp it fully and build!

[@LittleBpaulmuller-Owners]

He made seven effective rep workouts already, you can check them

[@jstr808]

Vince Gironda had this principle in his 8x8. Do 8 reps, 15 sec off, 8 more reps NEVER changing the weight (start slightly light). I use this all the time until my CNS is taxed.

[@AlisonCossburn]

How do u know when ur CNS is taxed ?

[@clombard7745]

Ahh Jessie....A great sidekick, demonstrator...Kemosabe.!!! Great infos as always.

[@drmnarmadha]

We also appreciate your wonderful theme " Shoulder strengthening :.

[@Ice_Cube_Gym_Rehabilitation]

how often can this technique be used? on a permanent basis directly every training or for example one week this technique and 4 weeks ordinary approaches? will it not have a negative effect on the nervous system and will not lead to overtraining?

[@LittleBpaulmuller-Owners]

If you know how to balance intensity/volume, you can even use it every if you want to Effective rep workout is done 1x/week

[@USS-SNAKE-ISLAND]

I'm 56. I weight train Mon, Wed, Fri. I have switched to effective rep training exclusively, and I wish I'd made the switch 20 years ago. The results are amazing. Give yourself a couple days a week to recover if you're worried about overtraining. You'll be fine.

[@marcellodivincenzo]

Congratulations on the great shout out from The Joe Rogan show👏👏

[@drmnarmadha]

Thankyou.We need a practical video illustration to effectively increase the strength of the shoulders and acquire good flexibility of the head,neck and the shoulders and also specify if we can use 1 kg or 2 kg weights.

[@kimdavis1091]

💯 agreed!! No fluff just truthful, helpful stuff!! Spoken from a 63yr old still lifting heavy 🏋️‍♀️🏋️‍♀️gal 👍👍

[@robertbassi6456]

I’d even cut those rep numbers - don’t count just go with borg scale of 1 to 10 in terms of difficulties. Reason why our brain wired to a certain reps number and psychologically would stop doing more. I go with the feelings rather than reps 👀

[@josephacker5716]

As a guy with messed up shoulders, there's no need to go above shoulder height on lateral raises. Keep the shoulder blades depressed down so the traps don't do all the work. Light, medium, and heavy resistance bands are your best friend. Rotator cuff muscles are probably more important than those show muscles (delts) in my opinion. Just been in physical therapy for two months for my shoulders, doesn't really matter how much weight I can lift for side lateral raises or shoulder press.

[@Nilz4FR]

Been doing this since my coach in 1996 made me do it!

[@akshaysunil4658]

I’m having a shoulder injury so what’s the way for people who have any kind shoulder injuries can build shoulders?

[@Goatlikeitornot]

Maybe you should heal first. And once you heal do proper warm ups and shoulder exercises with an elastic band before every shoulder exercise.

[@jlehm]

@@Goatlikeitornotnot all shoulder injuries heal.

[@Sethrod8]

Isometrics?

[@astonmartin5332]

Rest and do PT exercise it will come back

[@AttackRaidan]

Low weight, more reps, stretch between each set, stop if there’s pain. That’s what I’m doing currently while in rehab/chiro treatment for a shoulder injury

[@nickfantoni5576]

I needed this video, definitely not training shoulders with enough intensity like this .

[@Blurrigt]

Yup loooove his videos. Always recommends them

[@theveganveteran]

Killer (almost literally) advice as always! Time to grow…THANKS Jeff!!💪🏼💯🙏🏼

[@wandery2k]

Can bilat shoulder adhesive capsulitis be fixed?

[@jax9769]

Trying it tomorrow. Cant wait

[@terrences7022]

Is there a full Body workout using this protocol.👍🏾

[@JamesBrownlip]

Ok I’m doing this in next workout. This is great advice I can’t wait to try out

[@SPMacIntyre]

"Effective reps" and "ignition set" is just better marketing than "myo reps"

[@LittleBpaulmuller-Owners]

Mo ron thinking any rest Pause technique = Myo rep,

[@SPMacIntyre]

@@LittleBpaulmuller-Owners ok.

[@thesoundmajors9097]

Who cares? Do you know how many words exist for the same thing. Sometimes people need to have something taught a certain way or positioned a certain way for them to understand it. Not everybody understands MYO and effective reps just clicks better for them.

[@ryangowin1988]

Finally a clear explanation

[@timcsw3359]

As an individual having hypermobility is it recommended training full range of motion or better doing partial reps or full ROM for the equivalent of a 'healrhy person'. Would this also effect the amount of weight that you can load the muscle with ergo does it affect the tendons and joint if training heavy?

[@j.westbestoftherest9102]

Half reps are considered 40 ER.

[@LittleBpaulmuller-Owners]

List some exercises where you can perform more range than a normal person

[@ms9314]

Can you do a video on training much older people? With a focus on mobility. Safe exercise selection etc. Thanks

[@USS-SNAKE-ISLAND]

I'm 56. If you watch all of Jeff's vids, you'll find some that reference training for folks our age. But you can apply all of the movements to yourself... just keep the weight at a level that is comfortable for YOU. Don't over do it, be patient, eat right!, and be consistent. This is what works for me.

[@USS-SNAKE-ISLAND]

Also, make stretching a part of your daily routine, but don't stretch out directly before a workout. Simply warm up before the workout. Stretch later in the day or at night on workout days.

[@juriesser9607]

Thanks for your content mate 🙏🏻🙏🏻🙏🏻

[@TheBulletzgottishow20]

This is so inspiring

[@JMRichard92]

Hey Jeff! I began Effective Rep training two weeks ago and it's been very fun. I'm coming back from a rotator cuff injury (from sports, not gym) and it has been a good way to get back in the swing of things! I guess I have two questions (I know I'm past the two hours mark, but I'm still trying) 1- How do you know when to progress on ER weight? So far, if I'm able to do the prescribed 20 reps in 3 sets or less, it's time to bump up the weight, but I have no clue if that has any merit. 2- Why 20 reps specifically? I see this number coming up a lot when you talk about this type of training. Thank you very much!

[@jewjr07]

Thanks for the great video. I'm playing catch up after losing weight and now I'm trying to get toned up.

[@kevinkchao8]

Start by throwing the word toned out of your vocabulary.

[@jewjr07]

@@kevinkchao8 OK Done.

[@kevinkchao8]

@@jewjr07 Goodluck on your journey!

[@gael7w802]

I just discovered a life hack in the gym about an hour ago. If you're doing cable crossovers, you can push your chest harder by getting a cramp in your hip, making you forget how much your chest hurts. This allows you to do more reps

[@BobFahrer-jb2kr]

And people were making fun of Mike Mentzer, not knowing that he suggested something similar decades ago already.

[@jbs3144]

I was thinking the exact same thing!

[@philgp74]

Q1. Can you propose some PT exercises as a therapy to fix shoulder impingement and then prevent it? Q2 Is it ok to take NSAIDs (doctor's prescription) while doing above PT exercises? PS Many thanks Jeff for all your invaluable content by a 50yo.

[@LittleBpaulmuller-Owners]

Already did, and obviously you can't stop training

[@fantasma62]

How do you feel about the Arnold press?

[@b-rare]

Jeff saved everyone 40min each day in the gym by doing this

[@lidorbiton1073]

What to improve in chin ups for less lower traps - neck injuries? Specially when doing isometric

[@farblunjet14]

1-what we’re talking about here is myo reps which have been around for at least a decade or two 2- both of these lifts done here would have been MUCH more effective if Jesse had slowed down the eccentrics.

[@USS-SNAKE-ISLAND]

Jeff talks a LOT about slowing down the eccentrics. He just didn't focus on that today.

[@LittleBpaulmuller-Owners]

@@farblunjet14 1. What we're talking here is rest Pause technique, which can be made into many versions (Myo rep, Cluster Set, Effective Rep...) Just because you use rest Pause, doesn't mean it's Myo rep

[@LittleBpaulmuller-Owners]

@@farblunjet14 2. Tempo is a variable you can change, you don't have to do slow eccentric every time

[@farblunjet14]

You’re right. The 2 rest pause techniques used here were myo reps and drop sets . There was no reason not to do slow eccentrics especially when demonstrating effective reps

[@nikos.1111]

Very interesting. Thank you, Jeff!

[@randytompkins7378]

Do taller guys (6’-4’’) have a disadvantage with some of the bigger lifts like a squat bench pull up or deadlift? Are there any strategies to combat any disadvantages?

[@Dillonmac96]

Do Hindu squats I wouldn’t do any weight squats until u build an entire core and quads being tall ur so prone to back issues.

[@LittleBpaulmuller-Owners]

It's the same form, there's no strategy it's literally genetics you're stuck with Just be mindful when using things designed for normal height

[@Kevin_Sawyer367]

Any advice for laberal tear recovery from hip anthroscopic surgery. Hip worn from hockey, want to get it strong again

[@arielyznardocomposer]

I just got AX-1 and wondering if switching to effective reps as a more “updated” method for sets and reps is best or if it’s best to follow the standard workout? Would it make a difference and is it recommended? Thanks Jeff

[@Sirlants_alot]

Ax1 is built around really learning how to push yourself to failure. There are fundamentals in ax1 that need to be learned before advancing to more advanced training styles and actually be able to benefit from them. I’d say stick with it as is. There are things you can do, like finishers and drop sets at the end… but really learning how to push yourself and get all you can out of less is important. Follow the timing too.. quick concentric, slow eccentric, with good control.

[@LittleBpaulmuller-Owners]

No, do your Ax1 if you're a beginner, this effective Rep is in Beaxt 2 Don't try to do the "best" and skip the basic because you're afraid that you're missing out, the best is actually doing all of them.

[@laurentm8681]

my question: How do you address having one arm or muscle stronger than the other? Do you adjust your training by doing more reps or using heavier weights with the weaker arm/muscle to balance the difference?

[@PauloTravels]

are we having Jeff on Joe Roagan? that'll blow the internet.

[@krrishganapathy6625]

Hey Jeff. I have a doubt regarding protein intake. I’ve been training for the past 1.5 years and have seen significant improvements. Although the recommended amount is 1g per pound of bodyweight, I’ve only been having 40g per day (from eggs). Could you explain how is it that I’ve gained quite a bit rather than shrink given my current protein intake?

[@j.westbestoftherest9102]

Easy: you have taken a little bit of protein and gained a little bit in size. Plus newbie gains.

[@LittleBpaulmuller-Owners]

Less than the recommended amount doesn't mean you're gonna shrink. You can still build muscles with 0.5 or 0.7g, just not as much. The peak is from 0.8-1.2g, you can even build more with 1.5g but the benefits gain isn't as steep

[@adamlimbach6756]

Yea rest pause training for small isolation work is fine. You will build bigger shoulders focusing on heavy ass compounds, but this approach is helpful on the margin.

[@LittleBpaulmuller-Owners]

heavy compound is more for strength, sherlock

[@shivanshnair5168]

Jeff, i've always wondered when training muscle groups should you go systematically, for example in shoulders, front delt then middle then rear or should you do a compound first or do compounds in last. Can you please answer this Jeff. And thank you been watching you since i was a middle school kid. You're the GOAT!

[@USS-SNAKE-ISLAND]

I hit all three heads 3 days a week. But I pick one day a week where I will hit one head harder than the other two. For example, on lower chest day, I will hit the front delts the hardest. Whereas on upper chest day, I won't hit the front delts hard at all. See what I mean? Look for "balance". I don't think it matters much what order you hit them on a given day. Just my opinion.

[@LittleBpaulmuller-Owners]

There's no one way to do this, just look at his free workouts on YT and take note

[@richrise4065]

Jeff, are there thoughts on optimal “effective rep” ranges for different muscle groups? Is it better to focus on doing them per exercise or per muscle groups?

[@dariorox1]

shred zeppelin made my day, whole lotta gains

[@Travis_LTE]

Best exercises for ppl with hand and wrist injuries?

[@danielt2142]

Hi! And what about doing this type of sets with effective reps in a fullbody routine? Would they be equally effective? I mean not doing 5 shoulder exercises the same day, but doing 1 of each muscle group but following this scheme of effective repetitions.

[@steven-adamski]

Great video!

[@RamPRT]

Josh was awesome in the Gangster Squad. Good job Jeff.

[@oh1yeah2]

Love that Shred Zeppelin!!!!!

[@shubhamsinha9042]

My quads hurt during abs workout. It would be a great help if you could suggest something for that .I often have to stop my workout because my quads give up before my abs .

[@j.westbestoftherest9102]

You are doing the exercise wrong (leg dominant). Start with stretching the legs BEFORE abs workout, this weakens leg engagement. And then during exercise keep your legs together. Strict together.

[@MauricioR1978]

Hi Jeff, what certifications would you recommend for someone who wants to be a personal trainer?

[@LittleBpaulmuller-Owners]

NASM for general public CSCS for pro athletes

[@butchie3025]

How does progressive overload work with this? He's using the same weight. Or is the effective rep the progressive overload. OR do you just add more weight over time for the overload.

[@j.westbestoftherest9102]

You don't need more weight in one session for progressive overload. With or without effective Reps. Use more weights over time.

[@eysikun90s]

are warm up-static/dynamic stretches required during post and pre work out? if yes. how to do that for upper and lower body. if no. why?

[@4dogsannacat]

Arnold’s book 30 sec rest between sets. Glad to see it’s still the “rest rule”.

[@chopwoodcarrywater49531]

May I ask your reasons for 20 ER? Is there any benefit in doing more or less than that?

[@mbusotwala5765]

Thank you Jeff🇿🇦

[@kierkegaard54]

Eccentric onverload is the key, even if u cheat through the rest, i f u get the eccentric right, then u're gonna see results

[@Morbid_God]

I started doing something similar to this. After warmup, I do a set to failure, wait ten or so seconds then do another set with 5lbs less to failure then rest a couple minutes then do it again for about 4 total sets.

[@mariogarcia6539]

How do you know how to get to your PR. I understand that going for a PR is a one repetition event but how do you get there?

[@eddiewitherspoon9218]

How does the progression work? How do you know when to increase the weight? I’m new to this.

[@LittleBpaulmuller-Owners]

If your 13rm turns into 12rm, increase the weight

[@kevinholt8298]

What I'm not sure about is how to incorporate this into a PPL routine. As you probably dont wanna be doing this for deadlift, bench, squat. So save it only for isolated muscle training?

[@willshelby6172]

There is a football coach who came up with a 90 day challenge to do 100 reps of biceps and 100 reps of triceps every day over either 45 days or 90 days…I can’t quite remember. Regardless, would you recommend this type of training for arms in addition to hitting normal lifts for the rest of the body?

[@AnayJ37]

The usual training 2-5 times a week of training a muscle is best with 2-4 days of rest for that muscle . Without rest you won’t grow please remember that

[@LittleBpaulmuller-Owners]

I have a challenge, train every muscle, 100 reps each muscle, every day for 100 days, OK go do it

[@willshelby6172]

@@LittleBpaulmuller-Owners don’t tempt me with a good time

[@alvaroalves_coach]

Very interesting perspective. I have one question: how would you do in some exercises that can compromise your safety (squat with barbell in front or back, overhead press with bar, bench press with bar, etc)??

[@thesoundmajors9097]

You wouldn't

[@davegorthuis679]

Can you do the same with biceps and tricep and chest for example? Meaning…. Also 20 reps?

[@Monolith-yb6yl]

As always bro science imagine based recommendations :D

[@Ahfkvo]

Can we do this Effective-Reps approach every time we work out? Or is it something we should only do for example once a week or once a month.

[@LittleBpaulmuller-Owners]

Effective rep workout is done 1x /week

[@vishaalharikrishnakumar8416]

Hey Jeff, I'm reaching out for a little help. My shoulders have always been weaker than the rest of my arms and my back, so I'm training them consistently for a few months now. It looks like I often injure myself while training delts. Do you already have any video to avoid shoulder injury? If not, I request you to make one. Thanks.

[@MaddsUkjentAZ]

Good stuff. Thank you❤😊

[@DanishMurali]

Is the wrist is higher than elbow, Is it more worthy or Just doing it different

[@LittleBpaulmuller-Owners]

What

[@HugoCoolDude]

I do have a question, you say these last few reps where he is really struggling are the only effective reps, but are there any studies that back that up? I could argue the other way around, based on Mike's arguments that actually the total amount of stimulus to a muscle counts, and so the best thing you can do is wait 2/3 minutes to start hitting it again as hard as possible. What you are describing are basically myroreps/dropsets, extending failure, but many studies point out that staying 3 reps shy of failure (rir) still works fine (at least nippard said this). anyway, this is the second video where you hammer this point home, so I'm just curious whether this has actually been tested. i used to rest 45 seconds, now I do mostly superset and because of that my rest is longer and for me the muscle growth is much better.

[@LittleBpaulmuller-Owners]

What Mike's arguments? It's a rest pause technique, rest pause isn't myorep. So you don't read the studies yourself, you let nippard regurgitate it for you. Have you tried reading rest pause studies? And how do you measure your Muscle growth is better?

[@kygo]

yeah would be good to see some of the science bros review the literature around this style of lifting, as you said, all I've ever seen them say is poin to studies saying resting enough to get a full set out is better, and there's only tiny benefits going to failure and just more likelihood of injury / tiring out the nervous system.