Training Volume and Frequency | Chapter 2: The Fundamentals Series

[@JeffNippard]

Sorry 4 the wait!! Hope you guys enjoy! Don't forget to sign up for my mailing list and be the first to know about the Fundamentals Book PRE-SALE: bit.ly/nippardnewsletter Episode 3 will be out in July! If not, I'm unsubbing myself.

[@cheesewaffle]

Jeff Nippard SENPAI NOTICE ME

[@chilliberry]

Jeff , u are so cool. Love from norway

[@ibrahimtastekin275]

Where is Part 2 of your Interview with Dr.Mike Israetel? I need it.

[@edd_e_]

Audio was pretty bad when you were with the whiteboard

[@robertitig9378]

What split is more recommended for body weight exercise with some weight training for lower body and compund movement?

[@jenniferbishoff]

Thank you for doing this fundamental series, I started lifting 3 months ago; paid a trainer big bucks to teach me, and left the program feeling like I had no idea what I was doing besides him telling me what movements to do. I didn't understand the why, bc none of that was taught during our trainings. I came across this series and feel way more confident about my approach and the direction of training I need to focus on now. The series of vids are informative, easy to follow/ understand, and well organized. Super helpful to say the least, I appreciate the time and effort put into putting these all together, thanks!

[@jhonecv]

These are common errors of personal trainers. You can judge whether they are actually good or they are just wasting your time if they can explain and help you to understand the reason of the exercises

[@adeelali8417]

@@jhonecv I would go on to say that the majority are charlatans. Beware.

[@Firmly_grasp_it]

Jeff you spoil us so much with these videos... I will be getting one of your books!!

[@johnkid9573]

Ryan Craig kid why do I always see you

[@N2EGhost]

Same

[@K-xor]

This dude has been carrying the fitness industry for years.

[@mikejones2077]

I've been lifting like a "bro" for a year now and I decided to switch over to your push pull leg plan and holy cow I can already see so much improvement in only a month

[@wholesomet3930]

What does that consist of Monday- chest, tris, shoulders, Tuesday- back, bi’s, Wednesday legs, Thursday- chest, tris, shoulders, Friday-back and bi’s again, and Saturday-legs ?

[@isuzhdjdmhussainuc3768]

@@wholesomet3930 yes

[@xachiksoxomonyan6950]

@@wholesomet3930 ւօվըօցըօցյլֆյլֆյլդեօրփրժփճրթչձէչջփծչռօըսկհցյշղշհֆւլդօըֆյլդըօֆըօեւպռչօեօրերճթչջթջիտիգըկղլլվցյվխկֆւօգիպգօկւկլկկկ

[@xachiksoxomonyan6950]

Օյիբյցլհղլըֆօըդըօեջճթձչէջչփչտճջոիըգյկզկնվզկնվյլղտւցջչղոջզտոզկտցյզյըվժըցչտցպւղտչւֆւռաւտոըօռւպգլհցւպբիբկբկբկբկբկբկբկվիգկգհլբկբլնլբկբկկ

[@xachiksoxomonyan6950]

Կիհիցհլցշյֆհլդըկսիտոչջոճփջչթճրփչպռւօդըիֆըօդիրդւդըօդիըեջիոջւոիջեըկդհկղհղբշղշբղբշզբմզգզռստյստւքւջորօռւորռճգիգկվկվկվհսյդկըդհլդլըեըօեժրփրճթճջթճրփըօդօըցիիջֆիֆըֆլկկկյիկկկլիօօկլլխխպպլկկ

[@MarcFitt]

Can't wait to get a copy of the book brother!!

[@fabianarndd6316]

Marc Fitt why don‘t you buy it

[@ACGreviews]

Seriously man. FANTASTIC videos and well researched

[@nintendude794]

Fancy seeing you here!

[@Huffman_Tree]

Awesome! Can't wait for part 3 in 2020

[@JeffNippard]

whoa whoa let's not get ahead of ourselves here...

[@abhishekjaiswal7360]

Huffman_Tree Lmfao

[@MatthewNolan101]

Well I guess you get what you pay for.

[@ramybroudefan8659]

Huffman_Tree aren’t you the guy Blaha blocked?

[@yotus9337]

Im waiting

[@texastorres3505]

Jeff, I am so impressed. For me, anything I do needs to be calculated and have a reasoning behind it. For months I have been playing around with splits and exercise volume weekly to find what works for me but alot of the workouts I were doing were just based off feeling and that made things inconsistent. This video helped me calculate exactly how much should work for me, and I just created my ideal program for my goals that Ill start tomorrow. Thanks for putting brains back into lifting!!

[@christopherstanford6315]

Been working out for about 10 years. Will call myself experienced... and i have never in my life seen such a informative video. Thanks bro. Was definitely overtraining the body parts i wanted to bring up..

[@pravalkushwah5115]

This is pure gold, Jeff. I can't thank you enough. Even though we know how to get around the workout but still need your affirmation and validation. Thanks for being a guide, coach and a brother.

[@Luraj7]

Just finished Dr. Mike Israetel's Hypertrophy guide series and I love how this video has some connections

[@pietervercruysse9891]

I’m going to the gym for 6-7 years now and still learn a lott of great tips from you, keep up the good work bro!

[@justinelogan2012]

I honestly can’t believe you put this out for free-thank you! I’ve been so bored in my routine and didn’t even realize i was in a “bro split” lull. I can’t wait to start building a new program with all this new info.

[@nvlw63]

Very nice video, well explained, no bs approche and exactly the theory I use to structure my workouts. The split I use is a variaty of the push-pull. Day 1: chest 8 sets - shoulders side & rear 4 sets - triceps 4 sets - calfs 5 sets. Day 2: back 8 sets - biceps 4 sets - legs 7 sets. Day 3 rest. Day 4: repeat day 1. Day 5: repeat day 2. Day 6 & 7 rest. Greeting from the Netherlands.

[@marcinz.3570]

One of the best series for everyone who gets/is into lifting - even in 2024, when we know a bit more and could update few bits, it’s still extremely informative and definitely solid knowledge to apply. Also 90% of lifters doesn’t need any more knowledge than this to get 90% of their potential gains. 10/10 series, 10/10 person

[@chowder2260]

Ok 6 years after this was posted, I'm here. I'm a new sub. Just started weight training for the first time ever. I did find Jeff through following his fiance's channel Stephanie but man~ this is gold. So incredibly helpful for someone who has no idea and doesn't want to get a personal trainer...

[@vistian]

Jeff, you've changed my understanding of my body after years of stubborn and slow growth. Thank you from the bottom of my heart!

[@joeldoxtator9804]

I like to use split #5. It leads to shorter workouts and it is much easier to add and subtract things on the fly based on how you feel.

[@fede_ponz]

17:32 Frequency

[@nithishkumar2395]

Federico Ponzin thanks

[@zenefiok6243]

oh man. thank you :D

[@tiffariff]

I love how you first talk about 1. Strategy for optimal vs practical, and all that goes with that to balance them. 2. You go into frequency in terms of MUSCLES! So often I see trainers say “do this exercise this many times a week.” And they forget beginners don’t understand what’s being worked. My dad taught me “big muscles out” method. Meaning start at the core whether that’s back/chest, or glutes/quads. If you feel like the smaller muscles like biceps triceps, or calves, still need work, work those after. Really helped me find the 2nd option sort of trying things out after trying the 1st frequency option and just not liking it

[@aryanmishra8732]

So glad I started lifting now. I don't have to wait for the episodes and can watch all of them in one go. 🙂

[@masonkoller8962]

I tried to formulate my own split that was like the bro split but hit each muscle group twice a week and just accidentally reinvented push pull legs, so that’s what I use! 😂

[@UnironicallyMonarchistic]

holy shit me too

[@constructedbycraig2569]

I know this is one of your less popular video series but this stuff is a amazing and I really hop you keep this series going. These last 2 videos have completely changed how I workout and I can already see the results only after a month

[@hamzab4433]

I love these sort of videos. Just sitting in my room with a plate of veggie and chicken pasta enjoying the knowledge. Can't wait for part three.

[@purandarparitosh]

Probably the best fitness channel on the Internet. Hands Down!!!!!!!

[@MomoSimone22]

I don't know if what I do would be considered a bro split, but my sessions are: 1. Glutes and calves 2. Chest, delts, tris and core 3. Legs with a hamstrings and glutes focus 4. Chest, back, delts, tris, bis and core (not as many sets per body part) 5. Quads and calves 6. Back, bis and core There's usually two rest days in there somewhere, and I do this over a week and half (it's not a Monday to Saturday program). Everything is hit at least twice a week. BUT my works are really long! So, this video helps heaps, because I could cut my works out down significantly, I think. Thanks Jeff!

[@matiasfranck7865]

This dude never stops surprising me with the quality of his awesome videos.

[@Seqhael]

I love the "Bro split" and don't understand why people hate it so much. None of this information was so accessible when I started lifting 11 years ago. Between ages 18-25, I put on 35kg of muscle using the bro split. However, it was rather; 1) Chest + Tri's, 2) Back + Bi's, 3) Legs, 4) Shoulders, 5) Rest, sometimes you don't even need the rest day, just throw one in occasionally. I tried push/pull/legs and upper and lower splits many times, but never felt like I really worked my muscles like on a bro split. This really worked wonders for me, and when I discovered 5x5 sets, my strength skyrocketed. I spent the last 4 years backpacking and lost a lot of muscle, but now I'm back into it. I'd highly recommend cycling between strength/power based training for a few months, and then switch back to hypertrophy based training. The great thing is after 4 years without going to the gym, the strength and muscle returning literally feels like being on steroids. Muscle memory is quite amazing.

[@derion917]

Hi! I train one muscle group 2 times a week and I feel bad. I want to switch to once a week. When you trained and gained 35 kg of muscle mass, did you take steroids?

[@Moosicadict]

You are the first teacher to make me enjoy learning!!

[@jgttech]

I've read a lot of articles and seen a lot of videos. Your channel does, literally, the best at it. You actually read into the details and question the results and investigate the logic behind it. What's rare nowadays. People would rather say "do these 3 things for huge biceps", or something similar. Great video, as always. Keep the quality. It's far more important than pumping out a million videos. I'll be buying a book. I work in an office building all day, sitting (I'm a software engineer). So I focus on lower back a lot. Along with abdominal work. The atrophy in an office environment is high. I use to be very, very, very into this but my lifestyle has changed as I have become a professional. So now I workout for the enjoyment of it.

[@wallyosmond9204]

I love that Jeff can talk about working out like a college professor giving a dissertation.

[@timgerber5563]

Thank you so much for talking us through this. I believe many of these thoughts are common for everyone who has ever made themselves a training plan. However, applying the thoughts of how many sets you allocate to which exercise, which exercises you begin with, how you mix them up, and also how there is overlap between the trained muscle groups is something that I (in the beginning) have mostly ignored. So this is very valuable information for anyone who is looking to make his training more deliberate.

[@Sarge9272]

My program has been working for me the past few months that ive started it: D1: Back/Biceps, D2: Chest/Triceps, D3: Legs/Shoulders, D4: rest, D5: Upper body with heavier weight low reps, D6: Lower body with heavier weight low reps, D7: Rest

[@TheBodybuilder57]

its crazy back when i first started training, i would just copy jay cutler said he did on that month's issue of flex magazine which turned out to be 25+ sets haha..... the good ol days man.

[@Vanderroest1111]

Did it work tho

[@jonathanfeigert1146]

I like to imagine that somewhere in the world there is someone climbing up a replica of Jeff's Fundamentals Training Ladder on the side of Eric Helms's Muscle and Strength Pyramid

[@JeffNippard]

LOL underrated comment

[@georgechristiansen6785]

Not a bad comparison to have made about your stuff, Jeff.

[@DanielH-po4ur]

Just cleared up my yt subscriptions and now i finally see jeff nippard omg omg omg

[@HoseTheBeast]

I switched from a bro split to a upper/lower split about 5 months ago. Since then Brodin himself has blessed me with gains in muscle mass and strength that i’ve never had before.

[@JamilMiah]

Thank you, you made me understand how to create a program myself, and not just being told to do a specific one

[@arisuiskind949]

Good points. Great summary. My one issue is that total work, as you know, is also based on distance which means that when comparing different exercise variations the distance the weight is lifted needs to be accounted for when programming, choosing, the numbers of reps for that different exercise variation if want to have a positive transfer to the original or main exercise variation want to improve. For example when using a 4 board press to improve a regular flat barbell bench press. Getting used to using more weight by using the 4 board press can help but too much without accounting for the difference in total distance lifted and the resulting difference in the total amount of work can hold back progress. (I do like including 3 board then switching to 4 board press to go a little heavier to improve strength in the regular flat bench press as part of the exercise variation rotation for some people.) Of course, I would not use a 4 board press bench press with a beginner anyway. Thank you for your content. I appreciate it.

[@guillermoleon0216]

Have to add that PPL allows for shorter workouts in general. For example I don't have much time per day to train because of life and work, so with PPL I can have short workout sessions but 6 days a week and that's really what allows me to train at all. If I had to be in the gym more than an hour, I'd be late for work and couldn't train at all. Thank you for making this series!

[@ernie0753]

Best fitness videos on youtube. Production value is incredible, Jeff speaks so well and is clear and concise in the concepts he puts forward. All the information is backed by science and he always keeps up on the latest studies. Couldn't ask for a better channel. Thank you for taking the time to put these videos out!

[@Siberius-]

I personally enjoy doing the Full Body 2 & 3 rest days between sessions (eg. Monday and Thursday). Or it could be always 2 or 3 rest days, remembering that the session will then be on a different day each time, since there are an odd number of days in the week. 10 sets per body part is a lot to cram into only 2 days, but you gotta factor in the time that it takes to get ready, drive there, park, check in, set up, get changed or whatever, drive again, maybe buy unnecessary food, shower. All of that will take more time (and other things), than doing more sets in 2 days. Also just getting to the gym is the hard part for many people, so 2 times a week is favourable there, and there's then plenty of rest to build up the energy to do it the next time (particularly important for introverts or people with social anxiety, etc.). It's also far more flexible to plan around, or to adjust without issue, and you don't have to be away from certain things and people as frequently (the aspects of life that we want to prioritise as best we can). Not everyone matches up with this. Some people just NEED gym time, essentially every single day (I'd maybe look into the reasons behind that and see if something can potentially be worked on there, but either way, gym is generally great for the mind).

[@alexanderchernoshtan9898]

One of the best videos on programming frequency and volume

[@Afritunez]

I personally only work out 3 days per week and i've seen massive gains doing the following Day 1: Chest / Tricep Day 2 Leg / Back Day 3: Bicep / Shoulder

[@darthghitza8037]

afritunez my god, legs & back sounds brutal. Anyway, I’m with you on this... been doing Push, Pull, Legs 1 x week - no overlap what so ever between muscles :)) for years

[@angelicasanchez2111]

Jeff, I'm so grateful i found you as a newbie in the gym thankyou for existing and helping people like me who feel clueless at the gym lol.

[@luxinox6756]

ngl, the best video i saw on this topic, even though i'm german it was super undestandable and well explained too, now i know what i'm doing

[@georgetuttle4855]

My favourite starter programme was Day1: push pull Day2: legs Day3: rest 4: push 5: pull 6: legs 7: rest Made a lot of gains, used in second year of lifting

[@KarstenOkk]

so PPLUL (or rather, ULPPL, which ends up being the same).

[@vasilis_never_broke_again]

Thank You for the free seminar Jeff ! Amazing work!

[@valdmetsl]

I started with a push-pull-legs split when I started college and was a complete beginner in the gym. I had some muscle on me, but wasn't defined as fit. Your videos and the knowledge I gained over time really helped me skyrocket my gains in the first view months. Thanks for your amazing content. :)

[@freddylund1383]

I like push/pull/legs the most, but on a slightly diffirent way. So i go 2 days to the gym and then 1 day rest day. It overlaps to the next week and so you never have one specific day for lets say chest, but it helps to recover. And every 4 weeks or so a deload. Sorry if there are some grammar mistakes.

[@mohamedasim8664]

I've been struggling for over a year with my training. It's only during the past 6months or so that I've actually been progressing in the gym so I really wish I'd seen this video for two years ago but thank you anyhow. An amazing video and a great way for me too make sure my workout is optimal for my targets.

[@ana.stuhec]

What a better way to spend my night since I can't sleep because I worked night shifts this week

[@rauladriyo]

Dropping the like just in case. Really appreciate you taking time to create videos like these. Knowledge is KEY. Thanks man!!

[@UvaroviteKing]

These videos are amazing dude. It's nice having a person with an actual degree in science evaluate and present all this information in such a way that was can make informed decisions.

[@yevhenator2827]

Can't wait for your intermediate push/pull/legs. I followed all of your first volume of the beginner level and I love it so much. Thank you for releasing such great, quality videos, you have inspired me to work on myself.

[@todlichreiter]

one split that i really like doing the last few months and works (for me) pretty good and is only 4 days, is a mix between push- pull and upper -lower Monday- Upper Tuesday - rest Wednesday - Pull (+ 3 sets of high rep squats) Thursday - rest Friday - Push Saturday - Lower Sunday - Rest It is fun :D

[@JeffNippard]

A little unorthodox but I could see it working.

[@firewolf7108]

Thank you so much for these series, I wouldn't have started without you

[@ericpfenning2381]

Ok - the video was AMAZING Jeff - Explanation and layout very easy to make the least experienced now better suited with this knowledge. Now - going for a second playthrough - making a counter to see how many times the dry erase cap was removed and then placed bak on marker without making any marks on the board.....lols

[@leanmachinefitness9006]

Just really started watching your videos as I too love the science and this is the most clear understanding information ive seen on youtube when it comes to explaining volume and frequency! GOOD JOB! cant wait for this fundamentals book.

[@BogdanZamfirFitness]

Upper/Lower the best split for a natty lifter... enough days to recover and performing extremely good!

[@AlphaShredTV]

Waiting for this book🙏🔥

[@Ali-7aheeb]

Variants How much and how often Volume (the main driver behind hypertrophy. It’s also tied with Progressive overload and prioritization) What is it? It’s the total work (sets) (reps) (load, the weight) Flirt with maximum recovery volume (: (approx 20 sets per body part per week) You can built muscles with minimal effective volume if u r a beginner (approx 10 per body part per week) The body parts are the big ones, chest, back, quads, glutes, hams and abs/calves Triceps and biceps and also rear delts with side delts get some cross over with the big muscle groups (4-8 sets for these for isolation) You don’t need to isolate the front delts cuz anything you do to hit the chest will incorporate them anyway How to measure your progress? You are getting stronger Frequency (how to split that) Two times per week per body part is optimal (Split the volume by two)

[@KattyTheLover]

This is exactly what I’ve been looking for ! PLEASE PLEASE JEFF I NEED YOUR ADVICE !! I would consider myself an early intermediate lifter and I am a bit worried that my routine has gone out of control, a normal leg (glute focused) workout of mine would consist of Deadlifts 10x5 Squats 10x5 Hip thrusts 10x5 Superset of lunges + kettlebell swing Ss of split squat + glute bridges Clable kicks + abductor Machine Side lying abduction + weighted hiperextention Cable squats + frog pumps + pull through Single leg press + rdl Lying hamstring curl + single leg deadlift All 4x 10-12 What Confuses me is that i do this 3 times per week and i can continuously add weight to the compounds and isolations and that I keep getting stronger over the months. I do this on Monday, Wednesday and Friday in between I do full upper body workouts with 6 exercises per muscle group by 4 sets of approx 10-12 + 4 times spinning or hiit per week I don’t know if because i can recover and I can keep on increasing weight I should still do this amount of work or if there are too many ‘wasted sets ‘ as you describe. I’m pretty confused. I push myself hard, and leave approx 3 reps in the tank every time for everything except some isolation movements but overall I train pretty hard. What should I do ?? My workouts take 2+ hours and I feel like that probably isn’t totally right. Would this be considered as overtraining even tho I am still progressing ?

[@cheesewaffle]

Absolutely love the work you’re doing man. You keep it reasonable and always back it wit science. Can’t wait to see and learn more!!

[@avika88]

First of all thanks for all the great content you provide, picked up a couple of things myself. I know this is taking a long shot cause this clip is kinda old, but here it goes: I’ve been training for about 8years. Atm, I’m doing some hytoprophy work only to fully recover from a knee surgery and build up my work capacity so I can start compete again. Not sure if it’s muscle memory going crazy, but i’m clearly seeing gains and currently running about 15sets for Bigger muscle groups x2 times per week / 8-10sets smaller x2 Tho I still feel fully recovered when I come to my next workout and have been increasing reps or sets aswell for the last 4months. Currently running 4-5 x 10s(same weight) so my total volume is pretty high, tho my intensity/load should be around 70% of 1rm give or take. For some reason Ive always been a fan of less exercises & more sets for effeciency+MMC I’m sure the intensity play a major role here. At what intensity would you assume the 10-20set rule would count for? Would you rather do Pyramide or straight sets?

[@talents010]

Lucid and to the point. Excellent information throughout. Thank you Jeff for all you do!

[@balthazarduclos2673]

Thank you for this video! You are so clear and simple with your teaching it's extremely refreshing

[@DontaeWright-mp1gc]

Here in 2024 I love your videos bro!

[@herbierand5076]

Some people seem to be misinterpreting Jeff's 10 set per week prescription for beginners. If you are operating at any number of sets that happens to not be ten and you are making progress, that's great. You could be operating at the minimum recoverable volume, the maximum recoverable volume, somewhere in between, or at literally any increment on the volume vs gains graph which yields positive gains. The 10 set per week number is a teaching tool, and a starting place to beginner lifters, who will be sensitive to volume.

[@andreasantoniou7941]

Man that's an excellent video in both quality and knowledge, thank you Jeff for putting the effort into creating such a nice content and providing us with SCIENCE/EVIDENCE BASED APPROACHES which is the thing that I enjoy most about your videos! Knowing that by watching your videos I receive both entertainment and researched Knowledge!

[@youtuberdisguiser6075]

You can estimate your mrv by doing a cycle with one exercise that for example targets mainly the chest, and then you do 10 sets in the first week, then 12 the next then 14.... After your reps start dropping faster than normal you do a rest week. And then start a new try but this time you start with 12 sets. You do this 3-5 times because the first time you are slighrly fatigued from the weeks before. So by starting out with higher sets later you have a better estimate. Btw dont switch up reaching your mrv with accumulative fatigue. If you your reps start dropping fast at the third week, you dedinetly went over your mrv and did some overreaching which could lead into overtraining if you do more. If you go for compound movements you have to be a bit carefull because these focus on some muscle manly but also target other, for example if you do pullups for 2 sets. You roughly work 2 sets your back and 1 set your bicep. So be carefull.

[@Justin-wt8eq]

I freaking love your videos. The MOST scientific and helpful channel out there

[@rtg8795]

Been getting a lot from these videos lately as a new personal trainer. Great work Jeff

[@iamindin001]

Hands down bro - the way you display and explain things in your recent videos are epic! It feels like being an actual student of the subject listening to your explanations. Thanks for the output and the amount of work done! Favourite Fitness KZbinr so far! 💪🏻

[@KattyTheLover]

OMGGGG THE VID I HAVE BEEN WAITING FOR ! THIS COULD NOT HAVE BEEN A MORE PERFECT TIMING !

[@JeffNippard]

glad to hear it! :)

[@TeeBee997]

Please incorporate a nutrition-part in one of these fundamentals videos if you haven’t thought about it already! Love this series!

[@BBrownyy]

Probably no way you still read comments on this after 18 months, but I'm a beginner thats been doing the bro split for a month or so, and this has definitely convinced me to switch to upper/lower split. I'm pretty damn skinny/weak so those last sets are always a struggle when hitting one area per workout. Watched part 1 of this series the other day as well. Great content. Very informative without being patronising or anything like that

[@robinyourhood189]

The best fitness channel out hands down. Its 4am here in Australia but im catching up on your vids. Good work bro!

[@ahmedredaelbaz4858]

I know all that but still watching just because I love watching you

[@alexisjackson4698]

I think you will be at 1 million subscribers by the end of this year. I really hope so!

[@juliamorris540]

I find these videos super informative and helpful! In my own training and most of the training of the people around me and on social media, I see way more than 10 sets being complete a week, per muscle group. I was wondering if anyone had additional insight/ research that I could consult with! Thanks!

[@Philson]

This was super helpful! Personally, I do the twice a week full body. Too lazy to go to gym so often. Haha.

[@Christian-xf5ke]

So excited for what’s to come Jeff! I’ll definitely be buying whatever books you publish! Love this series. Thanks for sharing your knowledge!

[@mick_io]

Jeff's "Soory" was the best part of this video.

[@jasonheddington3345]

This has really made me rethink my training volume

[@StratiuZ]

Thank you so much for using a white board with very clear informative information and going into detail for each segment in a speed easy to digest, since I'm more of a visual learner (and many are) it was so nice to be able to absorb all the necessary information based on my goals with my training without getting stressed or overwhelmed. Great Video! 5 stars from me

[@andrewpayne5093]

I've done a 3x a week full body like option 3 and actually find it better then an upper/lower split. You do one compund exercise for each muscle group so 1 exercise for legs, chest, back and shoulders and do 5 sets each with 6-8 reps or whatever rep range you want to work in and then do 4 sets of a biceps and triceps exercise after. So doing that 3x a week that's 15 sets for your bigger muscle groups per week and having enough days rest to recover from each workout so you'll be getting enough volume without overtraining. And each day you can do a different exercise, for example for back on day 1 you do pull ups, day 2 you do BB row and day 3 could be t-bar rows and each day you can focus on just that one back exercise and give it 100% effort.

[@savannahray8347]

I am so excited for the next episode and to see the information in the beginner's program!

[@raveniseini6257]

I'm very grateful that I found you out here in the wild.

[@fernandagomez5014]

Your content is literally the best! Love for you and Steph from Honduras 💞

[@interdimensionalsteve8172]

Great segment, thanks. Only affirmed that I'm already doing the right thing, and that makes me very happy!

[@JoeCool0510]

There is another variation on the PPL split, which Venuto describes in his book BFFM. 3 days on 1 day off 2 days on 1 day off. Each muscle group is hit every 3 to 4 days. If you look at this from the perspective of a muscle group, rather than a calendar week, each muscle group is being worked twice every 7 days.

[@omega3294]

Thanks for all that you do in the fitness industry.

[@BadMotivator66]

I've been doing 2 sets of each part, every 2nd day. So 4 days a week. I'm a beginner and I feel like i've been struggling to recover, along with needing to sort out my sleep. thanks, Jeff. I'm going to try 3 days a week but 3 sets. It's not quite 10 perhaps, so I may bump it up even though I've increased my reps slightly. I need a consistent plan. Ta.

[@tramseyplanter2]

Homeschool mom of 4 here 🙂. Hubby & I ready to get started with a workout routine. Thx for this video, extremely informative!! I really like the upper/lower split idea.

[@mohammedsadeq5392]

Well the way am doing my training is training 4 days, resting on the fifth and resuming the cycle on the sixth day of the week So basically some muscles are being trained twice. A week while others will be trained twice the week after but for me it was the best split to allow progressive overload and recovery Each muscle is being trained after 3-4 days and makes the week highly unpredictable Day 1: upper body : 3 chest / 2 shoulder / 1 traps Day 2: 4-5 back exercises - 2 posterior shoulder exercises Day 3: leg 6 exercises Day4: arms and forearms Day 5: rest Repeat In the heavy exercises I do 1-2 feeder sets until the quality set which I reach failure Isolation exercises I do 2 quality sets moderate weights higher rep any advice or suggestion is highly appreciated

[@weirongma4163]

love your work, mate. just a little hard to non native english watcher to digest from this informative ep

[@justynamaria0333]

good for you dude..using your motivation in every facet of life! website looks so good. your work is appreciated

[@anniehamma6732]

Hey Jeff. Thank you for continually providing such high-quality videos, both in terms of production and content. I have been loving the recent videos on tracking volume, and everything that entails, as it's not something a lot of other people are talking about in such in-depth ways. I have one quick question for you. In your most recent Science Applied (Push Day II), you break down volume-by-muscle-group across the two Push days. I was wondering--where would one find a comprehensive guide that relates exercise-to-muscle group? Some movements are relatively clear cut, but some are more ambiguous, as you alluded to with squats having crossover to both quads and glutes. I'm beginning to realize that I'm below 10 weekly sets for some muscle groups and upwards of 15 for others, depending on how things are categorized, and want to try to effectively correct this.