How to Perform SETS for Most Muscle Growth!

The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - / jdcav24
First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session.
It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time.
When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could.
You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets.
As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth.
Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample.
Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials.
So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today.
For more videos on how to perform your reps for most muscle growth as well as the best way to build muscle fast, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published.

[@athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/how-to-perform-sets If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@aayushraghuvamshi9134]

Didn't win dammit

[@javiersantiago640]

ATHLEAN-X™ first!

[@Kerrosene]

First but no gift!

[@andres18m]

Lol, once again...

[@ardagoksoy]

jeez i didn't win (again)

[@giret4391]

1. Clicks on the video 2. Sees whiteboard 3. Oh boy...

[@bearcui669]

Tomasz Mańka and Jeff has his shirt on...

[@balldoctor6686]

I know exactly how u feel

[@Bbozy13]

Honestly haha

[@TheXxmadmanxxkkk]

When I see that whiteboard I know I'm about to get a reality check.

[@TheNamesDitto]

This felt like a college master class

[@pjohnjay12]

Jeff speaks faster than usual. Must be his Jaw Day.

[@OmniscientWarrior]

Or it is cardio day but he still has to make a video. And for Jeff, cardio day is when he does cardio for the whole day.

[@Bhavesh_verma]

Lol

[@jimmyvalmer1380]

Probably started using that jawzersize crap

[@liamgaming2020]

I'm dying

[@liamgaming2020]

Bet his wife like that day😏

[@amitgangurde1182]

It's impressive how Jeff manages to produce new and quality content even after making so many videos!

[@gamingsportz3390]

Its becaue HE is the fitness community. He created the knowledge we have. He is our gainsaviour.

[@nonlinear7915]

@@gamingsportz3390 absolutely! he actually cares!

[@mpi9328]

When you make 10 million a year .. you'd find ways to make content too

[@neverforgettodofacepulls782]

@@mpi9328 Also because the fitness norms are so fucked up as well. From bro science, to the existence of smith machines/leg presses/any machine besides cable machine etc., and gym thots who support machines and flaunt their ass off along with their demographic supporters of clueless girls who don't know any better about fitness , there is TRULY A LOT Jeff can do to save the integrity of fitness.

[@nazguli13]

Big facts

[@hecklur]

“Let’s say 225 for 10 was our max” *yes*

[@bouncingdonut9969]

@Storm TV thats odd. I had the same reaction but became more depressed

[@DanielDavies-StellularNebulla]

Luigi says, " *Oh mama mia, that is perfectomea* "

[@rsiraistlin2473]

Sigh...only have dumbells... wheres the lets say 230 max at 2 reps board?

[@rsiraistlin2473]

@Brady Janssen i do. It was a deal....but can only get them up 2 reps

[@plumeetpixels7062]

There's a comma missing, right?

[@ryanle1009]

No way the bracelet and wrist band weigh the same amount - extremely dangerous imbalances are heading your way young man.

[@ricksmash8080]

It's because he's got the wedding ring on his left hand. Pay attention amateur!

[@koza_soza469]

Rick Smash Thats true lol😂

[@ryanle1009]

Rick Smash very bold of you to insult me like that... *Cries in corner*

[@ricksmash8080]

Just make sure you cry the same amount of tears from each eye to prevent tear duct imbalances.

[@ryanle1009]

Rick Smash 😂

[@wickywills]

When Jeff wears a shirt, you know shit's about to get educational.

[@jaalan7896]

@Ed Bedhead tis true, without a shirt jeff draws on himself.

[@benjaminclutter8611]

Good call

[@Ali-zw8nh]

Jeff picks his nose using 2 hands to avoid muscle imbalances

[@MN-pz7kf]

Meme Generator “To”

[@panostsag2469]

To

[@Ali-zw8nh]

Thanks! I didn’t notice

[@endless-_-akop5319]

He doesn’t give a fuck whenever he shows bicep exercises he always uses his right arm ( i know this comment was a Joke) AND FOLLOW ME ON INSTAGRAM @endlessakop

[@ricksmash8080]

Where the hell were all you guys when I posted a Jeff meme on the last video? Gosh!

[@trashcustrashford9001]

21, 5'6" massively underweight at 46 kgs. Been going to the gym for 3 weeks now. Sleeping well and waking up early and on the path towards self-improvement. I stumbled upon your channel by chance and since then, your channel is the only channel i look up to for exercises and workout.

[@jriding6161]

How are you now 4 years later?

[@Addiict429]

i second that. Where are you at now brother? At age 25

[@colton88]

@@jriding6161I am curious too

[@jc4evur661]

So how are things going 4 years later? Hope you haven't gone back to being a couch potato.

[@Aayush-g8d]

I'm 21, 5'6" right now at 53 kgs. I started at 50 kgs and gained 3 kgs. But I'm not seeing any progress now for the past 20 days. How is your progress bro , gimme some motivation

[@Jonereator2]

Imagine being at the gym as usual finishing up the workout with some planks and Jeff Cavaliere comes up to you saying if you don't do weighted ab exercises he's going to internally rotate your shoulder. What would you do?

[@jeffreyrubish347]

Bust out laughing.

[@Mike-jx2uj]

Do some face pulls

[@kenny18vt]

Eat Ginger

[@adamlawrence3651]

@@Mike-jx2uj hahahaha

[@thebadguy44]

Call Jesse

[@petelovesmusic79]

3:11 Jeff gets so excited about what he's saying that he does a little dance. Sign of a great teacher.

[@LittleBpaulmuller-Owners]

Widening his stance to get lower

[@mohitvellore9314]

When Jeff finishes a set, the weights take a break!

[@AxxLAfriku]

WARNING! I have big muscles and I show them off! Thanks for being jealous, dearvellore

[@gangsta412]

@@AxxLAfriku You are cancer

[@chancekiki8488]

Mohit Vellore that the only reason he takes a break.

[@chingching8820]

By the time Jeff's on his 4th set, the weight is like "O fuck No! Y are u doing ur 4th set please move onto the next exercise... Pleasseeee Nooooo"

[@sycofya1677]

@@AxxLAfriku i saw you on Griffys vid just now too lol

[@SuperScyth]

8:39 - We all had it coming

[@carollane8694]

Without fail (or until fail) 👍👌

[@santiagoadonis5926]

After one year watching Jeff videos I'm so ripped that I can already see my soul

[@SkinpShorts]

And you are ginger

[@saketgokhale5951]

I bet Jeff does static holds while peeing to strengthen his bladder

[@hellohello2927]

Saket Gokhale 😂😂😂😂

[@philanaemic]

Jeff's bladder gains are strong enough to squeeze wet cement.

[@rasmustikka1505]

That's a real thing lol. They are called kegel exercises

[@marcieandgeorgehopper1795]

@HiIamFin Static holds. Are those also called Kegels?

[@marcieandgeorgehopper1795]

Oh. Never mind. I should have scrolled down a little farther. I will be on my way.

[@theego2897]

Now the left and right hemispheres of my brain are imbalanced. Thanks alot Jeff.

[@reidandcarsonlaszaic5964]

Jeff is hands downs (at the same time to avoid muscle imbalance) THE BEST fitness KZbinr, he’s taken my knowledge of anatomy and exercise to the next level. Thank you AthleanX 🤙‼️

[@michaelbilly6257]

1. Straight Sets - Same Weight for 3 Sets This is for strength 2. Drop Sets - Drop reps but not weight for each of 3 initial sets. Then do a 2nd drop set after at a greatly reduced weight This is for hypertrophy 3. Superset Drop Sets - Weight stays the same for the first set but then greatly reduced for drop set. Reps for initial and drop set reduce each time. Superset (2nd exercise) will have reps stay the same across the 3 sets but weight will drop each time. Try to keep reps and weight the same across all 3 drop sets for 2nd exercise. This is for strength plus accessory muscle training 4. Pre-Exhaust - Start with small weight on one exercise and do 3 sets of same weight. Then exercise 2 use same weight but decrease reps with each set. This will signifcantly increase the workload on secondary muscles. Example: On bench press, your triceps are way more activated

[@skatetodeath666]

So you do 5 sets total for hypertrophy ?

[@abhikraj8596]

Thanks needed that

[@Twitch_Moderator]

I find your overcomplicated workout routine to be unnecessary for hypertrophy. I've gained 6 Lbs in muscle alone in my arms and chest in 2 months and I do straight sets of 3 at MAX capable weight. I'm shaking at the end of my sets to get the weight lifted or pushed.

[@giljorge7479]

Thanks so much

[@wigglejiggle1894]

So meaning drop sets are for example lifting 8kg weight with dropping reps for 3 sets and then going to a 2kg or 4kg with the same drop reps for 3 sets?

[@rondagatts8960]

This guy's free info is worth money... I could only imagine how good is paid info is.

[@14kevingriffin74]

True

[@goatfish07]

He makes about 50k a month doing this. He's not doing it for free.

[@salvatoremoxedano8842]

Don't get scared of reading and trying to sort out all those numbers. Watch the video til the end cause it s a big, priceless lesson totally worth it. Thanks man for giving out all this knowledge for free!

[@SabeelKhurram]

When you’ve been close to winning the giveaway so many times you’ve started clicking with the non dominant hand to avoid muscle imbalances

[@frankengymstein]

I've been self-programming myself for two years now and I've learned a lot based on the results and research I've done. When I looked at Jeff's examples, I immediately knew which scenario is for strength and which is for muscle. Jeff, you made me happy today.

[@jpeganathan]

I love how Jeff is like “We know... “ and I’m here like ok did not know that, or that, or that or anything in this vid

[@verma.buzzzz]

Lol😂

[@TatumBetter0]

Bro is a genius. I appreciate the work he puts in to be so knowledgeable. I owe like 90% of my gains to this man’s videos. Thank you Jeff you deserve every subscriber and more

[@Twitch_Moderator]

@ 7:55 - You spoke the words I needed to hear. I've been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle. Everyone says 3 sets isn't enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn't be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets @ 10 reps that I do now. So those people were wrong. You are right obviously 😉 Thank you Jeff for helping me become stronger and healthier 👍

[@jweb9265]

All of Jeff's videos are really good, but this could be one of most important videos he's uploaded. This speaks volumes.

[@titosimoes9782]

i'm starting to feel like i need my own gym so i can do all these combinations of exercises without waiting my turn lol

[@foushoo]

hit the gym at 5am, empty asf and the people that are going at that time are the treadmill lovers

[@MrAjjordan]

I do money well spent

[@michaelman9839]

Jeff I've been following your channel for a long time now and let me say you've had me improve all of my lifts and form and I've been doing nothing but achieving and improving, thank you for your advice and words, they've helped me the most.

[@crowchild182]

The amount of effort and work that goes into these videos is truly amazing. Such informative videos must take lots of time to make.

[@MrRinderRupinder]

Jeff, today I was able to set a new PR on my squat after following your channel for one month - I was stuck on my previous PR for months, and after just January and diligently following your ways, I beat my previous PR by a whopping 20 pounds. Thank you!

[@justinmoore6968]

He lost me at "What's up guys."

[@RocKnMetaL97]

more like *_WHAT'_**_SUPGUYSJEFFCAVALIEREHEREATHLEAN-X.COM_*

[@koudacyen]

He's saying to do top left(strength) bottom right(chest and triceps)

[@manudassault3547]

😂😂😂

[@AVIPANDIT594]

he was doing eyelids workout...

[@__________________________7596]

LMFAO 😂💀⚰️ IM FUCKING DEAD

[@NateO123]

Jeff my god, the insane amount of knowledge that you give away for free is a sight to behold. I cannot believe how much I have learned from this channel.

[@catmeso]

as soon as i saw the chart ,i went back to eating doritos

[@LosViejonesDO]

denial sniff Oreos for me

[@mrlarrybobjr]

Great value has Pringle’s look alike for .99 .98 cents a can.......... yum

[@1bluegrassbass]

Guys I have been wrong all my life ! I have always thought that lifting weights and working out was easy , “ big deal move weight from point A to point B “ After learning about working out for almost a year , I realize the work that is involved . I always thought I was a Big guy , nope I was just a fat guy and a very weak guy at that , I couldn’t even bench press the bar back in April , I worked my way up to using 25 lbs plates and still working at it ! I am so fortunate to be humbled , at age 49 I am finally got it !! I have lost over 50 lbs and I’m getting stronger , it is going slow but it is steady and it has made me feel incredible! I am so grateful that Jeff provides this information ! I hope to meet him someday and thank him personally! Rant over , time to get to the gym ! Side note , I still like the fat girls ! Are fat girls killing my gains ? Lol !

[@GABO94BR]

Best video that you have ever uploaded , really explaining how volume, time under tension and range of motion work, together, this is something that most people gets wrong

[@zntpt]

Great info as always. Keeping it real and science based, exactly what KZbin fitness needs. Keep it up Jeff.

[@frankhowlett9313]

True that

[@greengorillaz148]

Exactly dude

[@mightyobserver12]

P.T. also

[@TheAriiiiii]

I'm just getting back into lifting weights for exercise after 15 years off, i grew up in the Arnold era and read all the Muscle and Fitness/ Flex magazines every week without doubt. I learnt more from Jeff over the last couple of months than i did over years of b.s in magazines.

[@leoR86]

This type of educational information is worth gold. Amazing video!

[@muhammadhazzeeq1522]

Seriously man. The way you deliver your content is realistic, logical and precise. Plus your videos are not that long nor short. Keep it up.

[@oc4026]

Already know how close I'm going to be for this giveaway!

[@josephdavis2695]

O C SO close

[@ana-ro]

S O C *L O S E*

[@Tony-gv8cq]

sO Close

[@TheArt0053]

Jeff's blog is the gold standard for workout education

[@CT-qm2zx]

When I have a workout problem, i use the WWJD: what would Jeff do?

[@Дмитри-ч8ш]

Great solution for Everyday problems.

[@greg77389]

Jeff would do reps for Jesus

[@tamasvarga4867]

Jesus would rep out for Jeff @@greg77389

[@slowfall8957]

Jeff doesnt have problems, he has solutions and gainz

[@Hazepolt]

“This is John C- oh shit wrong show.”

[@huntaustill]

this channel and instagram is the best thing i've found for working out in 2018/19. love the content so much

[@doubledollarman2727]

Jeff you make me pumped for my Calculus exams.

[@bianquete1]

Bro, you deserve your 10M subscribers. Thank you! Greetings from Brazil!

[@phismp731]

I was completely lost about 2 minutes in...

[@KennethBackpacks]

What makes me love ATHLEAN-X is that Jeff will always have everything he said in the video to be written down in the description so we can read them if we don’t have time to watch the full video, even if it’s a long description! Cheers to that!!

[@gpessa82]

When are you gonna finish the “perfect workout” series! It’s amazing and I miss your point of view on legs

[@nickallbritton3796]

Nice outro Jeff. Been watching for a few years now, and I've just gotten my license and I'll be able to get a gym membership soon. Can't wait to get started really doing my best to chase a healthy lifestyle, and hope these vids never stop coming 😄 Truly thanks

[@dompeters9540]

Made me wait a full 8.5 mins till you said " face pulls "... getting sloppy Jeff 🤣

[@Cloppa2000]

One of the best most comprehensive trainers on YT and the 11+M subscribers attest to that! I've never got pre-exhaust! I feel that for Bench pre-exhausting the stronger muscles (pecs) prior to the main exercise just makes the weaker muscles (triceps) have to work harder! Is this what Jeff confirmed starting at 10:10 ?

[@aidanwagner118]

Please do a video on fascia stretching to grow muscle

[@noahintara6619]

Jeff… in the pantheon of the best at not only training but of professionals in any field. Thank you, once again, for your superb needle-moving advice and education.

[@stevewildeagle965]

I work biceps twice a week, one of those times each week I'll perform drop sets.

[@arame29]

Similar to Mike Mentzer's heavy duty training Pre exhaust a muscle group by doing an isolation single joint exercise (X over) supersetted with a compound movement (bench) Mentzer used the db flye.

[@KingKley]

You were so close intenisfies...

[@alexmunn36]

Why me ? D:

[@ugur6359]

:(

[@Jjdumott]

😂😂

[@Zaid-dg]

Man! Every single time.

[@techtician2726]

@@Zaid-dg Every single time, what???

[@jaydiaz4464]

Hell yeah this vid is helpful. I follow all your info to the effin letter. At 45 years old, I feel better and stronger then ever before. Thanks Jeff

[@omzsters]

Love the new patch notes ❤️

[@livemoksha]

This type of video is what gives this channel so much value, thanks Jeff!

[@xsova113]

What i do is i do 3 straight heavy sets for strength with 2 drop sets for a bit of extra pump and hypertrophy. That way it wont hinder my strength from straight set and still get that hypertrophy effect from extra drop sets.

[@koudacyen]

Is that done twice a week? And how many days apart?

[@xsova113]

@@koudacyen yup, once or twice a week. similar to starting strength, 3 days a week alternating workout A and workout B.

[@koudacyen]

@@xsova113 Why not make your own videos? Saying how you got started and how you got to now, most phones have decent cameras and editing apps

[@xsova113]

@@koudacyen Well its not like anyone going to watch my videos😅. It's a good idea tho, perhaps i can make a video post on my Instagram cus at least i got some followers.

[@grease_monk7345]

I really can’t repay you Jeff.You have made me achieve so much.I just look at myself differently now.♥️Wish you a lot more of success.

[@ricardorust7926]

Jeff do you have any tips for a boxing/athlete workout. Like a schedule of training speed/explosives, controlled, and strength training workouts.

[@itsnotthatsimple8852]

As allways - clearer and more helpful than any other content I’ve seen. Keep it up Jeff.

[@DC-no3vi]

Could you make a video about how to overall make workouts more athletic (what to focus on, what kind of exercises to do and what to avoid, how to go about cardio etc.) My goal is to build a muscular physique but also to be able to use the strenght i gain in gym outside of it as well as have more stamina and be more explosive. In short i want to build a more capable body so some tips about that please. Guys pls like if u would like to see this video as well and feel free to coment the same idea so hopefully Jeff will see it 👊

[@Wylie777]

Your comment is a rather brawd question that can't be answered with a simple answer, but I'll give it a try. With my clients I always tell them to *first* make every movement intentional. Literally every movement. Understanding the precise R.O.M. according to the phase that you're working in is of utmost concern. T.U.T. is ALWAYS great, supersets help a TON, progressive overloads help, after your muscles have gotten too fatigued to continue the concentric portion of a lift, immediately begin the controlled eccentric without taking breaks. Any "plateau" that your body hits can be overcome either by adjusting your diet, adjusting your sleep schedule, and/or begin shocking your muscles by executing your reps a little differently/under a little more focus. Don't forget to work out the lateral plane of the body, also. Almost everyone sticks to the anterior and posterior angles while forgetting about the lateral. Like I said, your question was very brawd and sometimes the answers aren't exactly short and sweet. One thing that I do, to help my muscles in a little different (yet *VERY* practical way) is from parkour/free-running. I hope to have given you some food for thought! 💪🙂👍

[@CanWeGetSubscribersWithN-up9ow]

People are surprised how he still has video ideas but im more impressed he writes essays in the description

[@younghustle3054]

I love your videos! Never stop doing KZbin!

[@HereComesBatman]

thanks jeff, these last few vids have been so informative and hitting topics i've been wondering about

[@database1458]

Is there an alternative to a crossover when doing a mechanical drop set from bench press. The benches are way, way on the other side of my gym compared to the cables?

[@Sub7Fitness]

Courtney Razavi Rezvani you can work the same motion with a band or two

[@IronHawk3188]

Man, you and Chris Jones have the best channels in the fitness game. Keep up the great work

[@BelegaerTheGreat]

How much time do you think I can spend working out? 5min between sets is insane! That'd make my upper-body workout like 2h long!

[@waterbornesapper7953]

Add in other workouts during those rest periods. Sit ups, crunches, squats, whatever. That five minutes will fly by.

[@howiseeit5326]

Don’t do no isolation. Pick the fundamental compounds. On a push day I do bench press(main), dumbbell lat pullover and triceps to finish of. Back day rows(main), trap shrugs, face pulls, finish off with biceps. Legs day squats and calf raises. The simpler the better in my opinion easier to track an get done within each reasonable time. I do push pull legs split. I’ve been tracking my body for years an added excercises to where I was lacking an this workout covers a lot of muscle groups. It’s perfect for me.

[@howiseeit5326]

Also if your able to do sets of other stuff between sets your not pushing yourself hard enough during your sets. I take 4-5 mins recovery otherwise you won’t be able to push yourself to your max. Them extra mins could be the difference to squeezing out more reps, which is what you want.

[@nomnomyourmom]

@@howiseeit5326 "Don't do no isolation" so do Isolation then. Taking 4-5 mins rest between sets is for strength. Watch this and learn more: "Do This Between EVERY Set for More Muscle Growth! -ATHLEAN-X"

[@MikeV671]

Since I've been watching your channel. It's hard to take advice from anyone else. Thanks for the gains Jeff🤙🏽💪🏽

[@clinton15clinton15]

I'm actually early.....what do I do with this new found power?

[@franciscos.2301]

Destroy communism

[@LosViejonesDO]

With great power comes great responsibility

[@wickywills]

Seek medical advice.

[@alexsm3882]

Gain

[@yaotingwang5860]

I actually love these videos of Jeff giving us ideas on how we should train or eat. Love it!

[@CCCSaxsonWarmonger]

9:55 jeff answers the video title question

[@andywilliam8137]

Great job Jeff been following you since day one haven't disappointed me yet.

[@MrZer000]

What kinda drop sets are those, jumping between two weights? Dropset as i know: 225×10 200×10 175×10 150×10 ...

[@RJ__927]

MrZer000 if you trained to true postive failure, if you dropped to 200 you’d barely get two reps out... he’s assuming that your training to true positive failure, if so then the weight must be dropped significantly so you can perform a good amount of reps

[@jameswoodall9261]

WOW!!! Tons of knowledge but presented in a way that it's easy to follow. One of your best. It also provides a way to add variety to keep things interesting also.

[@archibald9866]

GOOD MORNING WORLD AND ALL WHO INHABIT IT

[@shawnmccrum5072]

You put out such great content. Clear and concise. Thank you for all you do and giving everyone something to ponder weather just getting into the gym, returning, or a regular gym goer.

[@brysonadams1693]

It’s been a while sense I had a break so I took this weekend as a opportunity to fully recover and rest and go hard tomorrow I’ll use your advice in this video tomorrow

[@JSM24]

Straight facts from jeff, and you know its a good video because he managed to talk about face pulls during the video too

[@taygenormandy4284]

I just tried to show my girlfriend Jeffs build but this is the only video that he has his shirt on

[@mlfitness67]

What man shows HIS girlfriend another mans build. Grow a nut sack dude

[@gorkemgok6024]

That can be a very good idea to introduce drop set training in your schedule for beginners. That's a very view broadening video.

[@hemahasona1537]

Has anybody used any of his training programs? I am heavily considering doing the AX-2 plan but I am not sure yet. Any insight would be much appreciated!!

[@jonnysuccess]

Hema Hasona bro, read Arnold Schwarzenegger’s book. The modern day body building one. You will be WELL off, and learn a ton. It also has tons of his workout programs. Invest almost 30 bucks and you are set buddy

[@nathanbridger94]

I signed up for AX-1 and have just completed the first month on Friday. I considered myself pretty fit (although have been recovering from ACL reconstruction within the last year) but was given a shock with the challenges at the end! The routines give you variety and help keep working out interesting. It’s recommended to do AX-1 before AX-2 but I don’t know what you’re workout experience is.

[@joaquincortada1483]

There's plenty of testimonials in KZbin from AX plan users

[@hemahasona1537]

Jonny Blanton ooh I may have to look into that. Thank you!

[@hemahasona1537]

Natation that’s awesome! I’m a collegiate tennis player and have trained pretty much my whole life but I stopped playing after last season and have gotten pretty out of shape

[@nazguli13]

No matter what video subject jeff has, he always finds a way to talk about external rotation or face pulls

[@ashemleibakngambamoirangch5416]

Leg full split video please

[@wjtshane]

This!

[@ChriSX13]

back too!

[@dswill3709]

Yesss

[@TristanTriedIt]

HE MUST SEE THIS‼️‼️ For the sake of us chicken leg people 😂

[@ashemleibakngambamoirangch5416]

He never replied now I think it's time for me to show him full split video...🤣🤣😝😝

[@alvarorodriguez1592]

Great video! I as a beginner was wondering why there’s so much obscurantism about lifting, so many weird products and routines, if you just have to do some sport and eat like a normal human being in order to get fit. A clear video like this has been of much help. Thanks. I would very much appreciate it Jeff and Jessy, if you had clear messages for beginners like me trying to get them out of gym-obsessive behaviors. Dudes, chill. Do sports, enjoy the enhanced hunger, energy and sleep, and stop wasting time in obsessing about the gym. Nutrionists around the world agree that no extra proteins are needed. Think about the pounds a pregnant woman gains without needing protein supplements. Just as with fat, if your body thinks it needs it, it will become more efficient at having it from normal food. Time spent at becoming 3% more efficient at gains is very expensive in other parts in life.

[@ElvizNationBalkan]

Time to almost win giveaway :D

[@gamingfebz3680]

First time I watched this video, I had no idea what this is all about. After months of hard work this is so clear to me, I've learned so freakin much from Jeff that people ask me for advice very often xD and I of course tell them that all I'm doing is copying Jeff 'cause that's the only person I trust.

[@OnLee_Quality]

I genuinely don't understan why people think they should win because they tried let's say 10 or even 20 times. Just use your brain: the video gets like 30k to 50k views in the first hour. Now if only 20k click the link it still means that your chances are 100/20.000 =1/200=0.5% So don't fucking expect to win or call it a scam.

[@Chalky888]

This is one of the best videos, very informative even for intermediate/advanced trainers

[@Ewansarmy]

Hey Jeff! What's your opinion on FSL as run in programmes like Wendler's 5/3/1?

[@SteelerNation3000]

Ewan Lomax I run 5/3/1 BBB and FSLs. I think it’s solid programming

[@zicowilco60]

Thanks a bunch Jeff.....I'm really seeing results ..I'm training harder than anyone in my gym ...people in the gym are coming up to me and saying hey mate how old are you ...when I tell them I'm 62 years old ...they cannot believe it ...most of this is down to me ,however if it wasn't for you at ATHLENE X there's no way I would be getting results as fast as this ...thanks again STEVE !!😏

[@caelenow2829]

What about a pyramid style? Lowering the reps but increasing the weight every set?

[@masonwestling1352]

OK, what about it?

[@jond3929]

Im wondering the same thing. Seems to be the configuration I go for most often when doing squats and deadlifts.

[@loki8284]

I like to use the reverse pyramid scheme, where the highest set with the lowest reps is done early, then I lower the weight and increase the reps each subsequent set.

[@caelenow2829]

loki8284 I’m pretty sure that’s what Arnold did back in the day. I’ve tried it but I find it’s hard to go straight to the highest weight I sort of need to build up to it

[@loki8284]

@@caelenow2829 I usually do two warmup sets, then my lowest working set before going to my highest weight. Then I drop the weight by 10 (on most my lifts) or 20 (on Deadlifts and Squats) and increase by one rep each following set. Seems to increase my strength and endurance fairly consistently. This works well working around my 5 rep maxes @ 90-120 sec rest as my highest set. I don't know how well this would go if I was working around my 1RM. YMMV.

[@Dachamp2001]

This is very knowledgeable. I do Pyramids on a every day basis. But im always looking to change ups to continue growth and strength 💪

[@ana-ro]

#socloseificationsquad where you at? 🙃

[@Hectoriousz]

Every video I watch is free Education and I can’t believe it thanks

[@johnathanperez4348]

I feel like im in math class again

[@wbdrugstrat]

Another awesome video. After 21 years without stepping into a gym, this is all brand new again. Lots of learning happening here. Things to look forward to, as I keep progressing in my foundational strength gain.

[@MrOrthodox13]

I came here for lifting tips, and what do I get, Math? Hans, get ze flammenwerfer!

[@jonnysuccess]

Taric TheGemKnight is that a cod reference? 😂

[@apollohd6368]

You made me NE

[@Romulus_Wolf]

Or is it a Far Cry 3 refrence.

[@MrOrthodox13]

@@Romulus_Wolf I have not played either, but I respect both of you for lifters and gamers that you are.

[@jonnysuccess]

Taric TheGemKnight 😘