How to Perform Reps for Most Muscle Growth

Should you be lifting heavy weights as fast as possible or light weights with a slow controlled tension if you want maximum muscle growth? In this video, I’m going to show you the best way to perform your reps if you want to build muscle and create muscle hypertrophy from your workouts. I’m going to break out the science and show you four examples head to head so you can make sure you don’t waste any more time in the gym using methods that are inferior.
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There are many different ways that you can lift a weight. Often times, it doesn’t matter which exercise you perform since the principles apply to them all. The more important question you should be asking yourself is what your training goal is at the moment. For instance, if you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift.
If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible.
If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did. In this video, I use the lat pulldown taken to failure as an example exercise. Now, here is where you would want to squeeze your elbows down tight into your sides and back behind your body to maximally activate the lats. You would want to think less about using the forearms to curl the bar down towards you or your biceps to pull too much on every rep.
This would create as much tension as you could and direct it to the lats. In order to speed up the hypertrophy of a particular muscle, it is this focused tension that comes in handy to get the job done. That said, you wouldn’t discredit the value of simply taking your 10 rep max on the lift and just performing reps with a movement as a whole focus instead of directing your attention to any one muscle over the other.
This is where you would see the reps start out rather easy and peak at the highest difficulty level towards the final 2-3 reps. If you had opted to go with a slightly lighter weight however and made every single rep much more difficult by focusing tension into the lats and using intensifying techniques like slow negatives and paused reps, you would elicit a greater stimulus for hypertrophy versus just pure strength.
Check out the different variations shown here and see the different effect each has on your ability to build muscle and strength. When you are done watching and are ready to start performing a program where I lay out all the workouts, sets and reps you need to do to build muscle fast, head over to the link below and get the program best suited to your goals.

[@athleanx]

Remember, it's not just the number of reps you do that matters, it's HOW you do them. Make sure you are doing them right with this video here => kzbin.info/www/bejne/rHynipmIqcukpMk

[@WhatDoesMyChannelNameMean]

It would've been helpful if you'd stated the point at the end, because that made absolutely 100% no sense. You didn't say HOW to use that information, you just said you can move the green dot and that you have to understand your training, but you didn't say what moving the green dots means or what that understanding of training is. What do those things mean???? Maybe the people who already know what you are saying understand it, but for those of us who are new to this, it makes no sense at all. I'm far from stupid; I'm a 4.0 GPA. Weight lifting, however, is new to me, so I need an explanation, please.

[@gymeveryday6012]

doing 25 pull-ups everyday for transformation kzbin.info/www/bejne/o6q8on2JmpWShZo

[@arthurlyons77]

I'm new at this, so to be honest you lost me. However, I do love your videos and how you explain how to do the particular exercise.

[@eyezonly8593]

Thanks Jeff today I did most of my workouts slowly and I was burning.

[@notmyname154]

It's intensity vs. reps.

[@srunyon0220]

Jeff squeezes every poop out with equal time under tension to avoid imbalances.

[@maya-os1hr]

this comment is golden

[@rahulsreekumar2562]

@@maya-os1hr and you are colour blind

[@chriss4365]

I guess he disagrees he didn't love the comment.

[@R0ck3r187]

L.O.L

[@Th3Siam]

Rahul Sreekumar oh yeah yeah oh yeah yeah

[@kendricklounsbury2886]

Jeff is so intense he doesn't go from A to B he goes from A to Z

[@shivasharma1342]

Hahahahahh

[@koketsobaholo7]

@@shivasharma1342 Hey there, I hope that you and all of your loved ones are well, if not we will be praying for them. It would mean the world for you to give me 5 minutes of your time by reading this. I would love to tell you about Jesus and what he truly did. This is what Jesus said, ““For God so [greatly] loved and dearly prized the world, that He [even] gave His [One and] only begotten Son, so that whoever believes and trusts in Him [as Savior] shall not perish, but have eternal life. For God did not send the Son into the world to judge and condemn the world [that is, to initiate the final judgment of the world], but that the world might be saved through Him. Whoever believes and has decided to trust in Him [as personal Savior and Lord] is not judged [for this one, there is no judgment, no rejection, no condemnation]; but the one who does not believe [and has decided to reject Him as personal Savior and Lord] is judged already [that one has been convicted and sentenced], because he has not believed and trusted in the name of the [One and] only begotten Son of God [the One who is truly unique, the only One of His kind, the One who alone can save him]." John 3:16‭-‬18 AMP Jesus is the Son of God. Before He came into the world, He and God were in perfect union. When God good made humans everything was perfect until we sinned against Him. Here is a problem: God is good, just, all-loving and perfect. And because He is a Just, Good and all knowing Judge, He can not forgive us. Since He is a Good and Just Judge He has to punish us for our sins, which He will do in Hell. But out of His Love for us, He sent Jesus, who willingly choose to come into the world out of His Love for us. He came into the World and lived a perfect life… but was crucified according to the will of God, so that God can forgive you and me of our sins He died so that you can be forgiven. Rejoice, and shout for Joy! Because three days later He rose again from death, and now as we speak He is enthroned with all power and authority. He lives so that you can live. There is real Freedom, Peace, Hope, and Joy which can only be found in Jesus. Repent (turn away from your sins) and turn to Christ who will definitely forgive all of your sins and He will make you a completely new person. Thank you for getting this far, it truely means everything thing to me that you know this truth. I love you, and I pray that you and all your loved ones may come to know Christ, so that all you can be in the coming earth with Jesus forever.

[@Unhingedanduninformed]

There is no A. There is only Z

[@xBLUMONKEY]

Jesse goes from A to Zzzzzt!

[@The_Kirk_Lazarus]

@@armanrocks8778 Is there a specific time stamp that you would want to mention that you saw this?

[@docmbrown5096]

As a doctor, I appreciate the level of professional advice. We need more of this and less "bro" science and muscle magazine workouts. Great info. Has been helping me achieve my best physique at 46 yrs old.

[@jeffreymethusala30]

He's a trained physical therapist, I'm pretty sure

[@thandomzamo8575]

Bro science is the best

[@EarlyBirdCraft]

As an astronaut I think you’re a full of shit

[@SamJonesOutdoors]

Great Scott!

[@docmbrown5096]

@@EarlyBirdCraft as a human being I think your an ass

[@jimjim2822]

Thank you for this most excellent tutorial - it has changed my workout completely. I am 73 years “young” and workout at our gym 4 to 5 days a week. I now incorporate the things I’ve learned from your tutorial into absolutely everything I train… and I love it! I only do light weights but the amount of burn I get from using your method is phenomenal. Again… thank you! UPDATE: My spouse works out at our gym three times a week. She has now changed her mundane routine to this new way. She can now barely move - and she loves it!!

[@Angel.Loredo]

When Jeff reads something he also has to read it from right to left to prevent eye muscle imbalances.

[@Yoshi-fb1xs]

Underrated comment right here👏

[@francoislaniel868]

funniest comment of the week hahaha

[@leopoldmadsen4274]

This made me cry

[@Ivana9910]

okay now this is funny XD

[@skullj2872]

That's not impractical if you just often read a language that's meant to be read from right to left such as Hebrew for example.

[@offsetyrn4285]

did he really just use a muscle marker on a whiteboard?

[@user-ep6lm8ms7p]

Good one!

[@user-wj9si6wu8n]

Lmaoo

[@marlonzapata5429]

Offset YRN HAHAHAHAHAAHAHHHAHAHAA

[@swish1234567890]

classic

[@Mr.Helper.]

In Russia the whiteboard uses the muscle marker

[@diegomartinez5391]

My notes: If you are training for strength then your goal with every exercise should be to make it as efficient as possible. On a bench press for example, you would want to be sure that you are pressing the bar with good speed along an optimal bar path with all muscles contributing to the lift. If on the other hand you were trying to use the bench press as a hypertrophy exercise for the chest in particular, you would want to find a way to lessen the contribution of the triceps and shoulders and more favorably press with the chest. In addition, you would want to make the movement more inefficient by spending more time on the negative of each rep as well as holding and squeezing the contraction of the pecs at the top of every rep as much as possible. If instead you were trying to train for hypertrophy and muscle growth then you would want to apply this concept of movement inefficiency to every exercise you did.

[@xtgd6882]

😍

[@douglasgaunt537]

What is the negative of a rep

[@Aldo-lq8fd]

@@douglasgaunt537 It's when you're taking back the weight to the initial starting point after having moved it. Take a bicep curl: the positive (also called CONCENTRIC) is when you lift it up and your bicep fibers shorten. The negative (also called ECCENTRIC) is when you bring it back down so you can start again. The idea here is that according to Jeff, this negative (bring the weight back down) done SLOWLY is a good stimulus for muscle growth.

[@pca007]

Thank you for simplifying this video, I was beginning to get confused

[@davidblanchette1611]

And there is a study suggesting that you can get 25% more gains if you focus on the eccentric part. That means that only 33% of the gains come from concentric, so you should do it as fast as you can and control the eccentric.

[@fallenpastabean804]

Long story short, QUALITY reps (getting the mind muscle connection and the squeeze in the target muscles), along with moderate loads/intensity (to meet the mechanical load threshold) is the optimal formula for hypertrophy.

[@nicksewell6642]

Thank you. I needed the cliff notes.

[@abdullahsulaiman545]

How many sets per muscle per sessions? I usually do 9 sets (3 exercices) for each muscle group. Am i overtraining?

[@caleschnell]

@@abdullahsulaiman545 That's pretty sufficient.

[@abdullahsulaiman545]

@@caleschnell the problem is that it takes too long to finish my sessions, usually hour and a half to two hours. I will make it only two exercices for arms (triceps and Biceps) instead of 3 since i am not seeing much growth especially in my truceps, what do you think?

[@azizmouelhi2943]

@@abdullahsulaiman545 do 3 for biceps and 3 for triceps and be patient you'll get there soon bro dont give up Some muscles take time

[@julioestrada3111]

This man is so intense he drew a graph with both axes labeled "Intensity"

[@orrerybandcleveland1255]

Julio Dylan Estrada underrated comment.

[@skatershawn410]

no he didn't!

[@profix_divandareh2022]

he doesnt

[@settwi]

i think -> INTENSITY is the title

[@henkeSuper]

Y = intensity, X= Reps Or what are you talking about?

[@ryankehrman445]

I never thought I'd use integrals at the gym.

[@mohammadmoghaddam4790]

😂😂😂😂

[@edmac3893]

Been training for30 years and you always give me something else to consider. Thanks for all your hard work effort on your channel, I have been a subscriber for years.

[@bichu9730]

I tried doing the robot curls.. now I'm banned from my gym.

[@thefnaffan2]

Lmao

[@ogasiheroin1134]

Hahahhaha

[@superlol59]

Hahahahaha 😂😂

[@HughMorristheJoker]

I got more popular after the robot noises

[@KickinAss1000]

Im imagining Suprised pikachu face, when you were told to leave LOL ur pic made this so much funnier

[@mikey1242]

My right arm is like: YEEESSS MORE WEIGHTSSSS MORE REPSSS My left arm: pls help cant breath

[@Sabeezy]

SAAAAAAAAME

[@treadnokash7598]

Thats not an excuse to jeff.i can already hear him introducing his name again.

[@markopolo2224]

my right arm is huge

[@shang_chi4651]

That is a problem with me too.can anyone explain why my right arm is way stronger than my left one

[@markopolo2224]

@@shang_chi4651 probably because you use it nore but you can fix it so no worries

[@asadianbelifont3875]

This has to be the most influential and informative channel for fitness on YT. This guy has gotten me from 148lbs to 180lbs damn near all muscle following his hypertrophy advice

[@matthewlogan6501]

Jeff doesn’t use an eraser on the white board. He doesn’t even erase it with his hand. He waves at the ink and scares it away. Serious note; thank you for all you do for people Jeff. You have tremendously helped me through the years.

[@anantingle4722]

Jeff, I am also a Physical Therapist and I usually never comment on any video blog on KZbin. However, this time I felt to leave one. I must say that you really combine the fundamentals of Physical therapy and Strength conditioning into your videos impeccably. Unlike other trainers who just advise PREs with increasing reps, you diligently pay attention to eccentric unloading, biomechanics, different types of levers for mechanical advantage, and other critical tidbits. Great going and wish you all the best.

[@justincalpe8011]

Mj Aquino no

[@xxrandmlinksxxbruh2419]

Yeah

[@eduardovalencia1607]

My physical therapist told me to work out like this and my gains were incredible... Had everyone talking about it in the gym especially for how out of shape I stared at the gym.

[@eggsbruhnadict4298]

Cool

[@infectedbanana591]

I’m sure PRE isn’t “per rectal examination”

[@ryanmichaelpower]

Jeff is extremely educated on anatomy and physiology. This video was insanely informative.

[@tristenblake4011]

@Chirag Vaghela ya ok

[@virus5098]

9:20 also integral calculus

[@-JIGSAW-]

Tristen B Lopez LOL

[@roflstomps324]

It was. But this is basic training. There isn't anything new or unknown about this.

[@gmask93]

I think he's a physical therapist, so that could explain his knowledge

[@anduryl6662]

i knew most of this but the way he frames it is genius making it all fit together and giving you a bigger picture and deeper understanding of individual aspects loved it

[@jasonloukx1653]

5:42 "SQGUEEZE" 5:48 "SQGUEEZE" 5:52 "SQGUEEZE" 5:56 "SGUEEZE" 6:00 "sgueze" definitely doing my workouts like this at least twice a week.

[@tonymp]

I'm definitely gonna start doing that when working the glutes. Can't wait to creep everyone out

[@samal8622]

@@tonymp 💀

[@nikolaosoikonomakis8189]

Dorian Yates style..!!

[@roisinnigcrainn7722]

@@tonymp 😂😂

[@danktube21]

I squeezed so much that my buttocks burst now I’m getting surgery

[@Magetzii]

Don't know about those graphs... I'll stick to the robot curls with sound effects

[@justinh.7846]

Giveaway site didn't crash, guys. It's just doing progressive overload.

[@2Kaleb]

That channel name and picture lmak

[@leanhanleleanah6929]

Lmakkk

[@leanhanleleanah6929]

2kaleb allahu akhbar

[@Chris53632]

I think its deloading.

[@patrickvisser4710]

Haha

[@JMMaul]

I really appreciate you helping me break the mentality of just counting 1 to 10; instead putting focus and intent into my workouts

[@lupechacon-florez7520]

Yes Jeff is intense but his intensity in is in how much he cares about the quality of his teaching and the quality of our training. He’s so generous.

[@ClintScottFischer]

I feel like I owe Jeff a ton of money. At the very least, thank-you for helping me get back to training properly, and saving my mental health.

[@williamh123456789]

You can buy his program

[@DPAFLESHER]

finally figured out how Jeff is able to push out so much content with new ideas - at 1:35 you can clearly see there is a second Jeff in the background making another video. The question now becomes, just how many Jeffs are there?

[@randomuruk7230]

Lol

[@w_4ca]

AthleanX: Into the Jeff-verse

[@szidoniazsigmondbaticzky2848]

♾ this many

[@MaghoxFr]

Lol

[@austinyoung1310]

It’s a mirror, lol

[@kiyasuihito]

So you can lower the weight and use a single muscle to do most of the work, and as that muscle gets fatigued, you can utilize the other synergistic muscles to assist more as needed, thereby keeping the intensity high for the particular muscle you're targeting the entire set.

[@nicklibby3784]

No way

[@mcpartridgeboy]

Thanks, i had a little trouble understanding what he said, it seemed like he was saying isolate the muscle which was confusing since we know compound lifts are way better, now i see what he means, thanks.

[@user-sk7il1ur9s]

i've watched loads of Jeff's videos over the past year but i think this has to be the best one i've ever seen

[@ritikr9504]

*How to breathe for muscle growth*

[@paybackkiller]

doesnt matter that much, with alot compound exercises its even better to hold breath during the concentric movement because it increases stability, and strength. the reason why people say you have to breath out during movement is because in ultra rare cases the blood pressure becomes too high which results in fainting. it has nothing to do with the uptake from oxygen . choose how to breath, can be different depending on exercise, just go with what gives you the best result/power output. there are no reliable studies yet that proof that holding your breath during a rep is bad

[@bossmode336]

Gotta breathe into your balls, lol

[@drshinesha1437]

Breath out when consentric and breath in while essentric

[@harshawasthi5503]

Inhale and exhale

[@pedrogamez4634]

@@paybackkiller sarcasm

[@ABRANDONZ1309]

I’m low key going to be mentally doing the robot noise now at the gym

[@itzibitzidi]

Brandon Jimenez hell yeah! Me too!

[@exidrial431]

Brandon Jimenez hell yeah! Me too!

[@hannahgarcia8645]

@@itzibitzidi why not do it outloud? :D

[@Rqptor_omega]

My friend said that he saw a dude at the gym making robot noises and he was freaked out by that person.if you are the person,please own up

[@tuguy3669]

Technique lol

[@LastBulletPro]

I think this is my reason for lack of progress for the 2 years I’ve been lifting. Thank you for this 😊🙌 It really helps

[@gameup9059]

These two are best combinations I have seen. Teaching mistakes and how we do them unintentionally. Wow! That was hilariously educating. Thanks brothers.

[@saketgokhale5951]

I bet Jeff has fat grips installed on his toothbrush so that he gets extra forearm hypertrophy while brushing

[@hellohello2927]

Saket Gokhale 😂lmaooo

[@aryankhannavlogs3580]

Saket Gokhale Lmao 😂😂

[@panosntak1268]

he also brushes with both hands to avoid muscle imbalances

[@Yazan.Jayusi]

Panos Ntak fuck I was going to say that lol

[@sircefiro]

@@Yazan.Jayusi After he brushes his teeth he brushes his knees to avoid bicep tricep inbalances

[@benjaminsoltveit9616]

i didn't know Jeff could use the markers for something other than marking his muscles

[@szidoniazsigmondbaticzky2848]

😂 LOL

[@jasonbiggs1624]

I mean even then, his muscles defined themselves by how lean he is

[@hell9780]

He noticed it led to inefficient muscular hypertrophy in the marked area, thus creating a muscle imbalance.

[@snarky2u]

You beat me to it.

[@MrMuttdude]

I e watched a lot of your videos. As a 56 active man, the rep cycling has made best improvement. Ty

[@Ruger44Redhawk]

After years of lifting heavy, I've been mixing it up and lifting light with high reps. I'm sore as hell today after working bench press, incline, decline, dumbells and cables yesterday. On the bench workouts for example, I've been going super light, super slow and controlled down to an inch above my chest and never touching and then back up for 4 to 6 reps of 12-15 or to failure. Same for dumbell workouts and cable. I've always concentrated on form and contracting even with heavy weights. I'll finish it off with hockey stick work with a ball that is the weight of a puck. Burns the forearms like crazy. Very informative videos. Thanks.

[@LaCajunWash]

Are you stronger

[@TheBanjoShowOfficial]

5:55 I died on that last "squeeze"

[@ggthewhale]

LMFAO

[@rohanbrahme9523]

Your Content is why rest of the filthy industry leaves you alone. Mad respect Sir 👍👍

[@adityamahabir524]

Jeff be shredded to the core maannn !! I can literally hear your muscles repeat after you whenever you say "squeeze"

[@alliseeisW]

You've taught me to focus on quality and not on the number. I'm training my brain not to count while working out. It's helped greatly!

[@kriggs444]

Me: alright we can do this lets go from A to B Jeff: actually it's A to Z and your technique is off

[@veewooks924]

made me lol

[@jordanbrown1337]

My ADHD as is going Z to A 100 to 50 to oh look Neapolitan Ice cream

[@brendanthompson2082]

Jeff tapes walnuts to his eyelids to maximize hypterophy.

[@gabrielpatrick1581]

hahahaha

[@raydon14ify]

hilarious

[@tripleb5197]

That's so stupid, of course he doesn't. Walnuts over a long period of time does nothing to progressively overload the muscles that contract your eyelids, it'll just stretch them, causing you to require to explore your eyelids' new ranges of motion. Jeff performs either cable one eyelid rows, or weighted eye dips using a dog leash and 45lbs plate in order to encourage muscle damage.

[@105tinoto]

@@tripleb5197 lame

[@Anthony-nq9ih]

Hypertrophy* lol

[@elinafors4463]

Your the first person ever I’m gonna put on notifications for, your the absolute best at educating!!

[@mikahdelacruz3593]

this really helped me, ive been cranking out bicep training but i’ve been feeling like i wasnt feeling anything after but i just took a little bit smaller of a training curling 25s 12 reps and turned it into intense 20s and ive finally been feeling like i cant lift anything else✊ my deficit is over thanks👍

[@JirkaMichalik]

5:41 I downloaded the audio track and set Jeff saying "squeeze" as my notification sound on phone.

[@user-or4ut2qi3q]

I hope you are telling the truth because that is hilarious

[@MikeyManfs]

Brilliant

[@keur2454]

Mikey Manfs First time i see someone with a verified account replying to comments in random videos lmao

[@SuperMisterKory]

If so, please send me it - I'm serious

[@jamestyson769]

😂😂😂😂

[@DownerRage666]

chuck norris checks under his bed for jeff before he goes to sleep

[@gtamike_TSGK]

Of course chuck doesn't want a topless man underneath his bed XD.

[@teosto1384]

But when Jeff breathes in then Chuck's bed will raise up and he will wake up.

[@christopherreid3253]

No one wakes Chuck Norris.

[@halivudestevez2]

he checks for Jessy...

[@gatsbylight4766]

From the looks of all the comments in this thread, I'm guessing you're not going to see the hashtag "no homo" in anybody's comment. Sorry, girls - I'm in the wrong section.

[@perrytabz1607]

As always, serious quality info from Jeff C. Never disappoints. Grateful for the content; thanks!

[@sarvindshekar]

Thanks Jeff.. Every video of yours is an eye opener. This video gives more clarity on all your previous workout videos..

[@pavXX]

Need to do those robot curls at a public gym. Lol... And those heavy lat pulls look like something from BroScienceLife

[@herzolo]

SUPASET

[@RobertSmith-ub6tk]

As long as you don't do that at Planet Fitness they will kick you out LOL

[@brandonadrien3476]

Well, Jeff and Dom do drop new videos every week.

[@flashpointprdx]

If yuh not tahgeting yuh ahms with lat pulldowns, yuh doin something wrong

[@zacattack613]

Dream collaboration - dom mazetti and Jeff 💪🏻

[@theperson101ful]

Should have done a skit at the end where jeff looks around the gym to see if anyone is there, then he tries the robot curl and starts getting into it but half way through jessy walking in and he switch back to normal curls quickly like nothing happened xD

[@enterbenz2859]

Childish

[@MiKeDaBoMb321]

@@enterbenz2859 funny

[@theperson101ful]

@@enterbenz2859 no u

[@rhyno8644]

They both got tiny arms. Where the fuck is his tricep???

[@rct35x]

That would have been awesome!

[@MARTIN-101]

I am not a fitness freak and don't know any of that muscle-building techniques but I do some exercises. I always did how he said it without knowing about it. now I know why I was right with the reasons. thanks, jeff.

[@krissmonte6374]

You're right bro it's all about results that address your objectives. Back in the day I remember being asked for advice from dudes I know could push more weight than me it used to blow my mind. But as time went by it all started to make sense. Good stuff thanks again peace

[@KevinChang787]

This episode: Jeff teaches calculus, to find area under the curve through lifting

[@kevinyang4379]

Jules Brags area under a curve would be finding the integral or anti derivative

[@Amadeus12_15]

Haha that was exactly where my mind went.

[@furyborn.1409]

Kevin Chang these comments are killing me 😂

[@SamK-th1qr]

Jeff always brings two bottles to the party to avoid arm imbalances

[@szidoniazsigmondbaticzky2848]

😂

[@QueMeVezWei]

He also proposed to his wife in both knees to avoid muscle imbalances

[@Avntdr9]

Lmaaaao

[@SoulMonger]

This is one of the best videos I’ve seen on mind muscle connection, aka time under tension.

[@user-cp4jb5oz4c]

I love the attention to detail...he is very dedicated. Thank you for the great training advice.

[@JaxBlade]

Jesse on that EURO TRAINING with the Robot Curls xD

[@mertuuc2453]

i dont expect my favorite geek to be here

[@canotajman]

You are everywhere.

[@matthewthompson2844]

Glad to know you are a Athlean-X fan! Jaxblade makes great fitness videos too. If anyone here hasn't checked him out, they should!

[@Buzzedup.]

Jax on the scene

[@JaxBlade]

@@shino8854 lmao Im talking about Terry Crews Euro Training not Euro Trip xD

[@zlightningtv]

How did him saying “squeeze” sound exactly like a squeeze?

[@deadslowcopycat7026]

Can you explain a little bit clear how to increase strength?

[@frankcastle9866]

@@deadslowcopycat7026 you squeeze

[@jishnujishnu1467]

squeeze is an onomatopoeia, a word that phonetically sounds like the thing/action it describes

[@blu6646]

@@frankcastle9866 I'm dead 😂😂

[@mattmcfatter7629]

Thanks man for the advice. Today's workout was really good, half the time double the exhaustion. Glad I can get in and out with the feeling of accomplishment

[@yourkindofjoe]

The fart sounds had me dying 🤣

[@cpsavage2005]

Best exercise/lifting channel on KZbin bar none.

[@erics.3691]

I'm 55 , been working out since I was 18 or so. Variable frequency and intensity.Since subscribing, I notice my exercises and technique not so great. Shoulder problems now. You've helped tremendously, i'm back into it again with less pain. Thanks E.....

[@WcDame]

Just wanna say: i watched your videos as an athlete and as a personal trainer and they have helped in both aspects. We appreciate you Jeff, keep up the good work

[@michaelhead7693]

This makes training make so much more sense. I've had chop suey in my head due to all the different opinions I have heard of the years

[@marktaylor171]

This is a great video. I think everyone whose training for hypertrophy should see this. I don't think it could have been explained much better.

[@sheepsheep3177]

I doesn't understand clearly I want to train for hypertrophy so what should I consider fast reps or slow reps...

[@zainsikandar578]

Slower reps = more intensity = better gains = smart way to lift *First time getting so many likes thank you guys*

[@grindnshine5847]

Wrestling not too slow, simply control the weight and get the pump and burn

[@zainsikandar578]

@@grindnshine5847 yes

[@sharooqsalaudeen865]

Been there. Done that. Waste of time.

[@currenphillips1825]

@@grindnshine5847 screw the pump

[@03Kursad]

@@sharooqsalaudeen865 tell me

[@mohammedblackhole]

i see jeff is doing calculus and integrals by finding the area under the graph. neat.

[@jhimondhoward5255]

Thanks for going this far to explain this small thing gotta watch all the vids! Knowledge is literally power in this channel🤣

[@thatstevedude6242]

Thanks a lot, really usefull tips and the way you explain makes you one of the top notch gym youtubers

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@ivanivanov10228]

yee

[@start2596]

no way I lost

[@TurboHabenero]

I lost

[@gkhn7784]

noice

[@mauricionolasco1685]

Noooo I came to late

[@joja2174]

you just watched a fully grown man make robot noises that's how you know your life's on point

[@mulengamushibwe3435]

😂😂 Word

[@huntexlee]

watching a dead meme talking shit thats how mafia works

[@vellinamikaze4718]

Me and the boys watching two dead memes

[@garyricordel3463]

Man you are a very good tezcher, I have to admit it. Thanks a lot for all your advices that you gave, it's been so many years I train but you are the proof that you can learn somethings new everyday. Again, thank you 🙏

[@spurzo-thespiralspacewolf8916]

I’m gonna try doing both methods in an exercise. 1st set heavy and a bit more rhythmical fast and the 2nd set lighter weight with slower control and focus.

[@RanveerSinghSekhon]

bruh this guy really works on his videos! can just see on his face! RESPECT ✊🏻

[@RadiantLightt]

I came here for an answer but , came out with SQUEEZE

[@bullmoose6739]

My goal is hypertrophy for fat loss. Increasing metabolism. It’s worked so far, I’m just trying to avoid a serious shoulder injury after I tweaked it.

[@colbyclark2479]

What I do is go through my workout with a higher weight, not so high I cant handle it and my form is shit but high enough that its pretty hard to lift/pull. I do that with all my exercises and then go over my ENTIRE workout again with light weight strickly working on PERFECTING my form and create a hard way to get from A to Z. (Like talked about it video) I have been loving it

[@CameronBFunny]

Athlean X when I'm watching alone: 3:45 Athlen X when my mom walks in: 5:48

[@hhfbko]

Lmao

[@jonadams867]

She be listening to you

[@disman32]

Jeff you need to be on Joe Rogan, I don’t know how this hasn’t happened yet.

[@donjuanpasion8607]

Uoo yes

[@disman32]

How do we make this happen?

[@ClaymanFlames]

"Jamie, pull up that clip of that guy drawing on himself"

[@AlphaOmega-cr3ld]

nah. Jeff is good doin his own thing.

[@abdullahumar6003]

Joe Rogan and Jeff Cavaliere would be a great combo.

[@joshuagodwin5291]

This is the most beneficial training video I’ve ever watched

[@aidangittings7810]

I love how you teach ur channel like a class

[@Yur910]

You are the only person I listen to on yt when it comes to fitness...you are the man!

[@Domzdream]

I generally don't watch gym videos. But man, I'm loving your clips. They're so well explained. And of course, I'm following them to the T. Many Thanks!

[@joelociraptorgaming80]

I just recently switched my weight lifting mind set to a moderate weight with maximum contraction/hold and I've been seeing way better results than going heavy. Heavy weights were destroying my joints and I didn't really feel it in the muscle like I do when I lower the weight and concentrate on the contraction and movement.

[@conbro0985]

What works for me is sticking to a certain rep range and building up the weights instead of the reps. Suppose I can do 12 reps of a certain weight, then I’ll go up and lift a higher weight for about 8 reps. Train in that weight until I reach 12 reps and then the cycle continues. I’ve certainly seen results.

[@sl7722]

Finally, a video that is not just about ''size, size, size". It's because that what people ask for, but please post more about power ,.Or include what tweaks, for functionality/ efficiency and power only, to make in your "get bigger X" videos.

[@supersteady5664]

Thank you. I’ve been training for building lean muscle/weight gain for 2 months. Using your tips along with a few other trainers, I went from 145 to 170 in 2 months. Now that I got my momentum, I’ve been having questions about the details, in which you answers all my questions so far. Now more than ever before in my life I get compliments almost everywhere I go. Keep producing the fine details in a scientific way and I’ll stay subscribed for life! I’ll also keep you updated with my growth over time.

[@TPK_MAKG]

hey, got a question, other than eating good, what else'd you do to increase your weight?

[@beatsbygoldie2383]

@@TPK_MAKG lol there’s 2 things, eating food and what this video is abt. Pushing heavy weights lol

[@LaCajunWash]

So if I lift explosive and have 1 second negative, to 12 reps failure , it's useless?

[@DaRealMacoy064]

Bros said he gained 25 pounds in 2 months

[@supersteady5664]

@@TPK_MAKG I took some natural test boost supplements for a few weeks. Some mix of herbs. But after research i stopped taking them. I also started drinking more water and taking creatine. The boost in waterweight combined with newbie gains gave me a huge boost. I also went from having little fat to storing lots of it. During the day i drank a meal replacement shake with my protein powder just in between meals. At night i would make a casein protein shake. I stopped doing as much cardio especially when i got my electric scooter. I took melatonin pills to get better rest. That plus i was taking BCAA after everyworkout. I took beetroot powder plus 50 different greens in it with my preworkout.

[@InexorableVideos]

6:36 *Jeff might be strong enough to defeat Thanos single handedly but ask him what half of 10 is and we’re all screwed.*

[@buck8266]

It's not that Jeff accidentally miscounted but he wanted the graph to be at regular intervals like 1,6,11 but since he wrote 10 he replaced the six with 5.

[@InexorableVideos]

Rahul Krishna r/wooooosh

[@mehdic.semmouni7597]

@Enzo 1965 General Kenobi!

[@crazy479]

😂😂😂😂😂😂😂😂

[@avnimittal9417]

Rahul Krishna search karo ' avengers arshwood ' aur pehle result par click karo aur enjoy karo

[@liqwid99]

Great Video.. thank you Batman and Robin .. Jesse is hilarious. . Serious, I love these videos as you guys not a huge frame and similar natural build to myself but explain the science and technique so well that is helping me learn and train at a late age. 63

[@johnhadley7715]

This was somewhat bewildering at first, until it became obvious that you’re talking about the inside world of the journey. The journey to using and managing pain-to-failure. I’m getting to like that word. It’s a license to progress!

[@sreyassreedhar8676]

Jeff use toes to walk on street to build calf

[@furyborn.1409]

Sreyas Sreedhar lmaooo

[@buddahcrypto9811]

🤣🤣🤣🤣🤣🤣

[@Unknown-zi7wx]

Sreyas Sreedhar lmfaooo man said ”build calf”

[@jamesboyd6908]

😭😭😭😭

[@jahdropemoff5207]

Actually he uses his toenails to walk

[@jakemode]

Jesse got gainz tbh. It's cool to see how far he's truly come. Props to Jesse for sticking to it

[@leanhanleleanah6929]

He doesnt seek gains

[@rykehuss3435]

How many years Jesse been lifting now under Jeff? 2? He's still so small.

[@jakemode]

@@leanhanleleanah6929 he might not seek them but he got em

[@jakemode]

@@rykehuss3435 I've been lifting for 3 and I still look like a stick. I think, like Jesse, my main issue is diet

[@rykehuss3435]

Jacob Devine What about sleep and recovery? The most overlooked aspect. Anyone can hit macros with all the powders, and get to the gym and think thats good enough. But the gains come from proper rest and recovery. Something as simple as a bad mattress that makes your REM sleep spotty can be a big hinder in recovering.

[@Wonderfowl]

As a fresh and novice person just starting their fitness journey, whom works out exclusively at home with some amazon bought sand filled weights, this sort of real information and no B.S. encouragement is the kinda thing I need to know that I am doing things correctly, and helping me figure out what I may need to adjust.

[@faddddyyyy]

Awesome! I'm going to ensure I pay crucial attention to my reps, and the weights I'm using.

[@Gregory-ud6zq]

I know it’s gonna be a good video when it starts out with Jesse

[@fernandoramirez3412]

Jeff always puts out quality vids

[@ultrabidoof]

This comment is too underrated.

[@exzz1487]

That's the best robot sound I ever heard 👏👏👏

[@southside6093]

Jay 88 or Grandma’s Boy

[@irguygunt33chul3sson]

This guy is great at explaining workouts for hypertrophy

[@KliFinancial]

Honestly what I got out of this was to do the controlled focused isolation, and finish it off with the assisting muscles for a couple extra final reps if needed.

[@subscriberswithnovideosc-mk3up]

Guys did you notice jeff was writing on a whiteboard instead of himself in this vid? like wtf

[@4inaftermath454]

um lollz what? graph vs muscle diagram(white board has so much muscle, you are totally right)

[@lib24]

he writes with both hands to prevent muscle imbalances.

[@averhamilton8823]

I WANT FULL REP RANGES WRITTEN ON CAVALIER SKIN STAT.

[@Hohmies86]

😂😂😂😂😂😂😂

[@proudamerican9016]

I started incorporating a “heavy” rep workout day and I’m noticing some good size gains. Thanks for all the great advice and informative videos👍🏻👍🏻

[@mojomomo1475]

Yeah I do push pull legs twice a week and I focus on heavier weights once a week

[@AbeniPROfitness]

Hi I don't know if you've done it already but I'd like to see videos on building your quads and hamstrings if possible without heavy weight. I love your videos so detailed and informative.

[@beatsbygoldie2383]

Callisthenics . L sits, pistol squats etc

[@BM-wf8jj]

Loved the breakdown on the graph. He must be a legitimate kinesiologist with the way he explained everything. I wish I had him as a teacher for conditioning in high school 😂