How to Perform Reps for Most Muscle Growth

[@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.

[@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”

[@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?

[@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

[@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

[@ryanmichaelpower]

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

[@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

[@mr.physio]

agreed

[@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

[@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

[@Mr.DudeMan2872]

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.

[@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!!

[@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

[@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

[@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.

[@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

[@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?

[@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

[@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

[@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.....

[@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

[@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.

[@justheretochimein]

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

[@rohanbrahme9523]

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

[@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.

[@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.

[@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]

😂😂😂😂

[@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.

[@03Kursad]

@@sharooqsalaudeen865 tell me

[@sharooqsalaudeen865]

@@03Kursad always remember this.. "muscle is a byproduct of strength". Train everyday to increase your strength. Note down your heaviest weight and its rep count on key lifts like bench press, shoulder press, deadlift, squat, bar curls and triceps. Try and beat that every time you hit gym, making new record every now and then. Thats how strength is made. And thats what result in muscle. Quantitatively analyse your progress in such a way. Otherwise you would be grinding everyday with all these stuff you hear on internet without knowing weather you are actually making any progress. So whatever you are doing, keep a track of your heaviest weight with its reps (typically 4-6 rep range) on key lifts i mentioned. So you would know if some technique you are working on is actually making any progress or not. Simple as that. For eg this is my log of key lifts i track:- BP - 80kg/5 SP - 40kg/6 Tricep PD - 9 plates/10 Pullups - 10kg/5 Biceps DB Hammer- 15/10 Lunges - 50kg/5 LP 40/8 This gives u an idea i hope. Or you could always take steroids .jk XD . dont.

[@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.

[@alliessupport]

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.

[@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

[@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

[@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.

[@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

[@komat0se3]

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

[@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 💪🏻

[@ryankehrman445]

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

[@mohammadmoghaddam4790]

😂😂😂😂

[@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!

[@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

[@TheBanjoShowOfficial]

5:55 I died on that last "squeeze"

[@ggthewhale]

LMFAO

[@L3V1T8-84]

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

[@sam_alimi]

@@tonymp 💀

[@nikolaosoikonomakis8189]

Dorian Yates style..!!

[@roisinnigcrainn7722]

@@tonymp 😂😂

[@danktube21]

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

[@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 😂

[@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 😂😂

[@mohammadwwoo]

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

[@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

[@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

[@JaxBlade]

Jesse on that EURO TRAINING with the Robot Curls xD

[@süüüüüüüüüüüt]

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

[@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

[@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.

[@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.

[@RanveerSinghSekhon]

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

[@derekandre9302]

Goes to gym Starts doing robot curls Starts making robot noises Gains begin Get girls

[@seamorgh21]

@Easy Peasy "Hang on, I gotta change my underwear first."

[@fara5160]

REPEAT

[@deadlyraver4454]

lol. It's only stupid until it works.

[@markandersen793]

It works, wow! who knew.

[@Shan_thats_me]

Profit?

[@JMMaul]

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

[@detectivespoonan7603]

10:31 I train metabollically and that's exactly what I tell myself! I always say "The set begins when the burn comes". Every rep prior to that is just uselessly leading up to it. It takes a lot of effort to push with the burn especially considering that higher rep counts increase your heart rate significantly. I really love that burn. Makes me think I'm truly training.

[@meti9230]

I miss that burn. I trained like that for 2 years but its hard to go up weights. Which one is better for mass in your openion buddy? :)

[@detectivespoonan7603]

@@meti9230 I think you should use both. If it has to be one or the other, I would avoid higher reps as they aren't as efficient. You're doing a lot of useless work, and taking a lot of time to do it. And after a while of training, it becomes a nightmare to perform at an intensity that stimulates your muscles without feeling like you're doing a session of cardio for 80% of your set; and my full workout now typically last more than an hour. You're also not really gaining any strength because the weight is low and you activate mostly the slow twitch muscles; yes the fast twitch muscles do intervene when you start to fatigue, but at a very late point in the set you are no longer able to be explosive with the movement. I know we're talking about mass gain here, but strength and size go hand in hand. You get stronger > lift more > gain more.

[@TheStevenHarris]

@@detectivespoonan7603 I am still clueless after this video, and am just starting weights. I want strength, first and foremost, so how do you performs reps/sets to focus on strength? I do understand that mass will come, and I am cool with the increase. I just don't want to trade off size for strength.

[@detectivespoonan7603]

@@TheStevenHarris For strength you should focus on compound movements (ones that require multiple muscles across multiple joints), doing low reps with high weight *that you can handle without relying too much on momentum,* and long rest periods between sets (90-120 secs). Look it up, I'm not an expert but those are the basics.

[@TheStevenHarris]

@@detectivespoonan7603 Thanks for the input. The only problem with looking it up, is there are as many opinions as there are hits in Google. You seemed to be talking from experience, and communicate it clearly. Appreciate the tip!!

[@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

[@Shonuffkicks]

7:46 pretty much all the guys at my local gym.

[@imsentinelprime9279]

I saw one guy doing that I kinda chuckled at the dude and the dude was skinny I kinda wanted to tell him he was doing it wrong 😭😂

[@FieryHammer]

And you can't even help them, because of their ego, or because maybe you are new, but try to be safer when exercising, but you don't feel validated cause... you are skinnier.

[@Blox117]

@@imsentinelprime9279 to be honest id appreciate if someone tried to help me. Id rather have someone help me than to look stupid and waste my time.

[@eroc510l5]

Polys are just fat. They’re actually super weak.

[@Ariovistus50]

@@FieryHammer Yeah, I stopped helping other guys, because they got angry since I'm muscular but not a tank like them so they think my adice sucks. Okay bro, keep on doing upright rows and behind the neck barbell press.

[@jfr7694]

To simplify; do very slow very strict reps. 2 breaths each way, concentric & eccentric, crush it at the peak for a second. U will work far more muscle fibers than u usually do and the pump will be insane

[@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?

[@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.

[@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.

[@towakun6678]

I think watching this video stimulated hypertrophy in my brain muscles.

[@RadiantLightt]

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

[@jordanmyers6178]

3:52 he missed an opportunity to say " point A to point X"

[@_Tom_B]

Bottom line, to quote the great Arnold Schwarzenegger: you've got to get the mind-muscle connection. Lose the ego, grab a lighter weight, and start feeling the contraction of the muscle you're trying to work.

[@haseebmadani286]

Thank u Tom. You did answer my qn that made me watch this entire video.

[@tituscaesar6960]

Also use steroids like he did

[@BigstickNick]

What I find works best. Do about 4 sets of proper form. Then max out. That way you get the best of both worlds

[@buttacus]

Did he just explained the difference between isolation and compound?

[@alexmarinescu9023]

It's like cumming

[@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

[@exzz1487]

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

[@southside6093]

Jay 88 or Grandma’s Boy

[@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.

[@Sub7Fitness]

Thank you Jeff... For far too long the question has been high or low reps. It all depends on your training GOALS! Thank you for touching on this factor and explaining in-depth that specificity is important.

[@theolbiterator5408]

Umm. Duh!

[@durachoks]

What high or low reps? Its about how you do rep not how many...

[@chrissv-csmisadventures1909]

Damn jeff, can you make a video on how to increase over all agility and speed? Cause at this point to win this competition I'll have to click on the link in less than 1 min if in to stand a chance

[@baltics9740]

Yo same

[@Sub7Fitness]

@@theolbiterator5408 You'd be surprised at all the people who don't get this

[@gameup9059]

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

[@garrettpeek3551]

Beaches train to get "Jeff Ready"

[@cartertwentythree5160]

Garrett Peek underrated comment

[@BadBoiFX]

True

[@PlatinumSoild]

Yo mama loves Jeff's training

[@beirney82]

Fucking lol! 😂🤣

[@bhavyac]

I died

[@MateuszDanilewski]

It's a pity that we don't have athletes like you in Poland Who have so much - real knowledge. My English is not good enough to understand everything and benefit, but I try. Thank you.

[@smilloww2095]

Nice. (Sorry for bad english)

[@undeadsatan3317]

@@smilloww2095 bruh 😂

[@T20yur]

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

[@Jbbbb-k1s]

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

[@2play4win10]

Jeff doesn't need exercise. Exercise needs Jeff..

[@ilyes3624]

This is zlatan's shit How dare you zlatan is angry😠

[@ritzedpheonix4257]

Very much so

[@gurpartapsinghdhillon8399]

@@ilyes3624 we both football fans here

[@ch0tiic]

*squeeze*

[@theitalianstallion973]

It’s simple though just squeeze

[@まさやんゲームチャンネル]

When Jesse starts off a video, I automatically think its going to be a roast of V shreds.

[@MrCow579]

same lmfao

[@allanhansen6861]

まさやんゲームチャンネル i did the same!! 😂😂

[@BlackDragon007-y6z]

Same here xD

[@aiman6131]

why ? did he roast v shreds before ? if yes , in which video

[@adityamahabir524]

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

[@matthewrolle1524]

I combine them. I do stength and hypertrophy. Progressive overload is key.

[@coolzus]

Matthew Rolle how?

[@attabaig6848]

coolzus keep increasing weight but make sure you get the most intensity out of them

[@LovelyLibra444]

@@attabaig6848 I'm trying to understand what Jeff means... do can you explain it to me in layman terms?

[@MALKton]

implemented that too for a few weeks now ... works for some exercises better than others; what do you think of alternating between explosive and slow/controlled movementswhen performing an exercise?

[@sniff494]

@@coolzus take the DUP pill my brothers, it's specifically made to accomplish what you're all describing

[@Sumermak]

Love this! Reminds me of Arnold saying when you feel the burn that’s when you know it’s working!

[@favomina]

It reminds me the same lol

[@MrMuttdude]

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

[@christianaltamirano55]

Jeff please bring back Q and A.

[@Sub7Fitness]

What are some of the questions you have?

[@Sub7Fitness]

@Thirsty Girl69 These are all great questions. I will be sure to cover some of them in my next Q and A on the channel, but I don't want to make you wait for an answer so I'll go over each for you here. To answer your first question, your frame is bigger so you will need to put on more muscle for it to show than a smaller frame person. This is showcased by the history of Mr. Olympia. I believe that Arnold and one other guy are the only people to ever win that were above 6 foot. Also, touching on training specifics, different hand and foot placements along with different variations of certain exercises will make your training more effective. For example, certain people find the sumo deadlift easier than the conventional due to limb length. Your next two questions go hand in hand. Rowing on a row machine is a good form of cardio. Cardio like @Christopher Har V should be down after lifting and or on off days. You do not need to perform cardio on lifting days, but if you choose to it should be after lifting (except for cardio used in your warm-up), As for your last question... I'm going to get pretty sciency so bear with me. From how you described yourself above, you seem to have a lot of type 1 fibers and not so many type 2. You can think of type 1 fibers as slow-twitch, type 2A as fast-twitch, and type 2x as intermediate-twitch fibers. Now intermediate-twitch fibers do not actually exist, but this term will suffice in describing them for the moment. We cannot change the number of type 1, type 2A, and type 2x we have in our bodies... this is solely determined by genetics. What we can do though, is take advantage of how our Type 2X fibers function. Type 2X fibers are very unique in that they are the only muscle fiber that really adapts and takes on different characteristics. What this means in simpler terms is that if you train for explosive movements, plyometrics, and athleticism your type 2X (intermediate twitch muscle) fibers will behave more like type 2A (fast -twitch muscle) fibers. If you train more for endurance, long-term exertion, and slower contractions your type 2X fibers will become more like your type 1 (slow-twitch muscle fibers). It is a long message, but if you are serious about finding answers these should be helpful to you!

[@Sub7Fitness]

@Thirsty Girl69 Glad I could help 💪

[@grahamncarol1]

I watch Jeff's vids and I can't wait to get in the gym and try stuff out. If only he'd been around in my late teens early 20s, I'd be huge by now.

[@peretternavn8287]

How old are you then?

[@alexsm3882]

@@peretternavn8287 67

[@JulieWallis1963]

Wi1dginger so you’re big now? Ten months after commenting you’ve had time to build muscle.

[@anadaone1877]

I wanna be like Jeff, so i turn up the heat at home and take off my shirt

[@napjacob]

I'm fairly sure heat does not make you lose weight faster, if anything being cold helps more.

[@d..912]

Lol

[@nsa8423]

@@napjacob Correct, as your body uses more calories to maintain body temperature.

[@zazaki899]

I think he's talking about increased visibility of Jeff's vasculature due to the vasodilation from the heat in the room, which is simply for aesthetic purposes.

[@bcsushi91]

i think he just meant he gets cold with his shirt off so he turns on the heat, you idiots

[@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.

[@aryankhannavlogs3580]

I bet jeff fully loads up the basket at the store just so he can get some forearm recruitment till he gets to the counter

[@saketgokhale5951]

Aryan Khanna lmaooo

[@tannyocean9984]

Jeff at the counter: i only need the five gum, you can keep the rest of the basket m'am 😤

[@JAHDude]

Thirsty Girl69 *WEEBTHOT BEGONE*

[@rekcah14]

Aryan Khanna bringing them 45's to the grocery

[@Turbofartman]

Aryan Khanna and you already know he does 10 steps before switching hands, can’t be having those imbalances

[@majinbusn]

Jeff is really the best in the world 💪🏻

[@crumbytie8182]

Bruh I was dyin when he was doing those lat pulldow incorrectly on purpose 💀💀💀

[@teembadguy695]

The one he said waste of time was Hilarious

[@sirflexinton]

It's so damn funny bc people really do that. And it's a damn shame.

[@waynesuico6213]

07:45 fart sounds were also hilarious lmfao

[@d4rkn065]

Im fucking dead😂😂😂💀

[@elemento1991]

If you liked that technique watch “Guy Heaven Gym” on here lmao. kzbin.info/www/bejne/qnKkcpWtetmNiNE

[@nairajbudnarine4728]

To anyone saying that one arm is stronger than the other, just use the weaker arm in your daily “stress relief”

[@azlanahmad4967]

😂

[@Mike-be7uk]

Its that daily stress relief that makes it weaker

[@ErwinSchrodinger64]

It's been ten months. My left arm was the weak one with 15 inches in circumference. My right arm has 18 inches in circumference. My left arm is 21 inches in circumference. Your plan worked too well, sir.

[@slider7631]

I just can't do it with the left🙄🤣

[@androwhayek2402]

@@Mike-be7uk def wrong I do it with my right hand and my right is stronger than my left hand BTW who told you this can affect muscles it can't only slow amounts are erected that can't affect them that much indeed doing it at night before you go sleep can increase your hormones and a better sleep....

[@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!

[@zachd.873]

He just applied calculus to working out by looking at the area under the curve. Damn.

[@centpushups]

One day he will use differential equations.

[@__punarvasu__]

Exactly. Pity, a lot of people won't ever understand what this Jeff just did!!

[@nikosvid2321]

From 6:52 and on, it becomes a lesson on integrals.

[@Steven22453]

Don't forget the "+C!"

[@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

[@xela9712]

*whips out ny calculus notes to find the area under curves*

[@Garebare1]

U mean integrals

[@last9up]

@@Garebare1 uh... integrals are taught in calculus

[@Garebare1]

Luis Robles explain how my comment implied Integrals arent taught in calculus? He just described integrals all I did was comment the technical term for his definition

[@last9up]

@@Garebare1 misunderstood the intent of your comment. My bad :)

[@imsentinelprime9279]

Hate maths :(

[@DrAdnan]

I’ve been slowing down reps on biceps. I hope it helps

[@sarang0077]

Whenever you post a new video, i feel like i know nothing abt working out.

[@gomesdiogo]

here in Brazil a bodybuilder called Fernando Sardinha came with a method ("ponto zero") consisted of a number of already existed methods together, first, at the beginning of the movement you hold an isometric contraction for five seconds, second, both concentric and eccentric are made in the same cadence, super-slow manner (instead of Jeff's squeeze, there is this superslow to increase tension in the desired muscle) and he also tells to do it in a non stop way, zero pause between the end of concentric and the start of eccentric to keep the tension, as a last thing, when the exercise is starting to feel hard, the cadence change and you do it in a fast way, still full control, but fast what I found is everything, specially the isometric plus the fast cadence of the end may be harmful for a newbie, but I'm using the other techniques and having gains would be cool to hear Jeff's thoughts about this

[@canaldesalud1830]

Muito bom, sera que pode pasar o video onde o sardinas ta explicado como fazer contração isotônico???

[@gomesdiogo]

@@canaldesalud1830 watch?v=3yeJoLTPhCg

[@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

[@ishantsingh3366]

The marker feels choked when jeff holds it between his muscular fingers

[@The_magic_mountain33]

I always use lower weight and torcher myself the whole time for safe high intense gains. I gained 3 more inches each arm and every muscle in just 1 year while keeping my diet the same. Take 30 to 50 grams of protein for 8 meals a day and you will grow doing all this.

[@ollytindallayyye6354]

You're supposed to have your bodyweight in lbs in protein g I thought going over is basically pointless

[@Ivana9910]

@@ollytindallayyye6354 honestly, I think it has more to do with HGH activated and individual body chemisty. Just go by your appetite and eat a clean, a blanced diet where you get good carb.s, fibers, and nutrients. but yeah pause rep.s are also good, too, for this.

[@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