More Gains, Half the Time (LIFT LIKE THIS!)

[@JeremyEthier]

I've got my skinny twin brother working overtime on these thumbnails lately. Hope you enjoyed this one!! NOTE: I want to again emphasize to be cautious of implementing some of these methods on heavy, compound movements (e.g. squats, deadlifts) where form breakdown creates a higher risk for potential injury. These methods are best used for movements where stability is less of a concern and/or when you have a spotter. Additional caveats: The extend to which you implement these methods depends on your goals, true time availability, and exercise selection. If you want to maximize growth, would I use these methods to replace all of my workouts? No, unless I truly was pressed for time - but I would (and do) intersperse these as part of my overall program to create a new stimulus for growth. Would I use these methods if I wanted to maximize strength overtime? No, because it doesn't lend itself well to progressive overload and accurate tracking. Would I use these methods if I was deep into a cut and very fatigued and low on energy? Probably not, as it would create a lot of excessive fatigue. HOWEVER, if I wanted to simply continue making gains, possibly even augment them, and cut down my workout time considerably, then these are great ways to do so if used wisely!

[@rehvem]

pls make a video about resistance bands

[@Letsgotogether101]

I wish i could to try this by tomorrow.but at home,no gym, Is there an alternative such as 20 reps rest 15 ...like this?

[@Alexsepulveda27]

Thanks! I'm going to do this rn

[@Lvl_99x]

Through scientific experiment I've found a direct correlation between time watching KZbin videos on training and muscle loss. Most interestingly enough, athlean x caused the most muscle loss across the board. All jokes aside, I've always liked your content but most of this isn't new to me. I hope this is able to help some people who are struggling. Keep up the good work :)

[@JavierMartinez-jh4ov]

Not only that, this method of training due to be performing until failure or very close to takes more time to recorver, its a good short to mid term plan of workout but not about a long one

[@kerkireos]

I watched this video at x2 speed and saved 5 minutes and 51 seconds

[@MT-sq3jo]

You are super-setting the video 🤣

[@PooplexCanal]

Nice

[@G102Y5568]

I find an ideal speed for Jeremy's videos is 1.5x. He talks pretty slow so it's a much more effective pace for me.

[@JadDragon]

I watch all vids at 2x ey so much better

[@guyfromdubai]

A man of culture I see

[@akshats599]

0:48 3/7 Method 3:26 Rest Pause Method 5:44 Dropsets 7:58 Supersets

[@ajaaniajaa]

@Jozo Kulis im going to try the 3/7 method but i do also like the rest pause.

[@akshats599]

@Jozo Kulis yes. Rest pause method is the easiest one to follow. In short, sustainable.

[@skyejacques]

Thanks so much for this Akshat, you're a star 🌟 😎☺️🥰

[@skyejacques]

@Jozo Kulis Same. Gonna start from tomorrow. Will also experiment with 3/7 method. Don't like doing supersets. Too much strain on my central nervous system

[@akshats599]

@@skyejacques welcome

[@DrSwole]

Making your workouts as time efficient as possible is key for long-term sustainability. Great video 👌🏼

[@gaelthefail4399]

Hey its Dr swole haha

[@DrSwole]

@@gaelthefail4399 Yoo 👊🏼

[@Hitman-44]

Do you think minimalist effective workouts are a recipe for potential injuries ?

[@DrSwole]

@@Hitman-44 Not if you warm up and use good technique

[@Hitman-44]

@@DrSwole You should see the video of alphadestiny very interesting..

[@HansWurst77777]

I train half the time, just by skipping half the sets

[@mildtee7811]

you can save more time by skip the day LOL!!!

[@bevaughnhenry4983]

Ahhh shit this was funny😆😆

[@suf6320]

😂😂😂 good one!

[@EroticOnion23]

Always skip leg days, sweatpants only crew!!

[@cellP8]

@@mildtee7811 he can save even more time by not going to the gym

[@LucasDimoveo]

I just got a full-time summer internship. Between that and being a parent my available time to work out is really being squeezed. This is exactly what I needed! Thank you!

[@steelmongoose4956]

I've been doing a single set to absolute failure (except on squats and deadlifts, where it's pretty much max effort mechanical failure) with a drop set. It's a sort of Mike Mentzer/John Heart approach. It's been good for increasing strength and some size. I'm north of 50 and only supplement with creatine.

[@inigoxd]

you can also do a multi rep pause set from sean nalewanyji or whatever his last name is, the video title is build muscle with one set but he recommends it on exercises that is not a compound exercise

[@steelmongoose4956]

@@inigoxd I've been looking into that sort of thing, too. I think maintaining the heavier weight through the full range of stim would be better. I can also see it being a problem in the compounds. 😬

[@Chuck_Tarnish]

You got this!! 👏👏👏

[@someguy315]

Stay on the grind brotha

[@justin7383-q3v]

My routine got me in the gym for an hour and a half. This video is much needed

[@Faceless_Chat]

Did you try this technique the 3/7 method? Let me know how it worked out... I have hard time believing it works. I used to workout with 30 second rest times, and it was a waste of time (couldnt lift much, get super exhausted, and barely any muscle gains) .Now doing 1.5-3 min rest times and normal sets - works like a charm. Getting stronger and actually seeing gains in the mirror. Super skeptical of this 3/7 thing.

[@justin7383-q3v]

@@Faceless_Chat i tried it on the bench press but i couldnt do a complete round. I had to drastically lower the weight to actually do 3-4-5-6-7 reps. It was exhausting and i dont recommend it for compound lifts

[@Faceless_Chat]

@@justin7383-q3v Got it. Thanks for the reply man.

[@zhartho]

Dropsets and Supersets have been game changers for me. Can’t wait to try to implement the 3/7 method and rest pauses.

[@cellP8]

imo rest/pause is better than 3/7 but things work different for everyone

[@julius7949]

I love drop sets. Feels like my muscles really get targeted and I save time

[@G6Mr-]

@Zhartho Update?

[@winniethepopopo]

@@julius7949 If I do the drop set method now, when will I know when I can increase the weight? as soon as I do 20 repetitions in 1 set instead of 15? Or how🙈🤷‍♂️

[@lathyn7130]

If you like supersets, try ryan humiston. He has a ridiculous program that I did for about 4 months. Highly recommend! Only 20$

[@trbrm6319]

One of the most or perhaps if not the most no nonsense, very likeable, humble, authentic, easy to understand, simple info, yes is YES no is NO, NO BS, real fitness youtubers along with Athlean x... DEEP RESPECT!!!.

[@india1846]

i always worry that i havent worked hard enough during short sessions even if i feel more depleated than longer ones. Psychological i guess.

[@DevKumar-ex6zb]

Trust me, everytime i do these I feel wayyyy too messed up because of the intensity. Really worth the shot.

[@CursedWheelieBin]

Just give it time and let your results speak for themselves: whether it’s the scale, measuring tape, mirror, or the amount of weight you’re lifting. That’ll get you out of your unhelpful thoughts and back into reality 👍😃

[@Spark_Square]

What a username

[@sadbravesfan]

@Lee Taylor eh with a short session I feel like I SHOULD add cardio because after the long ones I feel like I've been at the gym for too long and wanna go home lol. Not to mention the days where I do an ab workout after my regular workout.

[@utkarsh2746]

@Lee Taylor Because cardio isn't strength training and strength training isn't hypertrophy training. Not all workouts are built the same or for the same purpose.

[@marvinbalasabas2172]

I've done rest-pause for bodyweight workout as a beginner and made my workouts shorter and still have the gains. Works well for me. Thanks Jeremy for these kind of info!

[@Sub-Zero00]

This is for sure of my favourite videos. My workouts last 45 minutes-1 hour but these tips will for sure reduce the time and make it more enjoyable

[@skylar3939]

everyone: photoshop to be buff jeremy: photoshop to be skinny

[@averagecalisthenicsguy1504]

kzbin.info/www/bejne/pX21potqeceka8U

[@01FrozenFuze]

Facts

[@GB-bk1nv]

If the traditional method of weight training is doing 8 sets of 6 biceps curls in a workout, I am not very traditional.

[@jamesadamgleason9471]

6 being heavy enough weight to fail

[@talkingbirb2808]

@@jamesadamgleason9471 8 sets are too much

[@GB-bk1nv]

Yes it was calling 8 sets of biceps curls a "traditional method" that I was questioning

[@Halera-]

I suppose it relates to split training where you perform 8-12 sets for a muscle.

[@dtn6000]

This is really interesting. I feel like incorporating these might make 3-day full body routines much more practical from a time standpoint.

[@sdgdfgdasdgsdf7354]

This ended up being exactly what I wanted. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

[@vanzellerfitness6104]

It’s scary how you post a video on the topic I’m thinking about every single time. Thanks for the enlightenment on this one 🙌🏻

[@claywills9015]

I workout during my lunch breaks and have been forced to go fast and change up the traditional format. My gains have been the best of my life, now at 35 yrs. It works! Now your video solidified a lot of what I've been doing, plus, gave me more ammo for my arsenal. Thanks!

[@HypothermicCrab]

My workouts have become unsustainably long, I think I’m going to try and incorporate this into my isolation exercises (tri, bi, shoulders, quads, hamstrings, calves ect) while keeping my compound work traditional, see if I can cut a significant amount of time off my workouts. Thanks for the video.

[@HypothermicCrab]

So I did this for the first time today, doing the 3-7 method on all my isolation work and it cut about an hour off my workout time and it was pretty intense. I think I’ll do this for a while and see how it effects strength gains, at the very least it’s a useful technique for the weeks that I feel particularly unmotivated and can’t spend all day in the gym.

[@7413321]

@@HypothermicCrab thanks for the update i think I'm gonna try the same thing tomorrow

[@HypothermicCrab]

@@7413321 good luck my man

[@KOALACLlMBS]

@@7413321 how was it?

[@7413321]

@@KOALACLlMBS seriously intense, if you stick to the details, short rest etc.., it gives a really nice burn

[@VidimusWolf]

Jeremy, I just wanted to say, your video quality has skyrocketed, your editing and graphics are insanely well done and your content quality in general is superb. Been watching you for a couple years now and really appreciate you. Thanks!

[@mmmyum4779]

"The traditional method of 8 sets of 6 reps" what?

[@linusji1732]

I was also wondering, who needs 150sec rest between 6 reps biceps curl?

[@alvin3749]

@@linusji1732Me too! Upon seeing the 2.5 minutes rest time between each set, I was like “WTF? Who will ever need that for a normal range of reps and sets?” Then I scrolled down and realised that it seemed like nobody in the comment section did actually talk about it, and I started to challenge my understanding of work out and tried to figure out all the possible reasons behind it until I discover your comment now which resembles my thought.

@@alvin3749 I was having the same thoughs, and this is for a bicep curl! Imagine a compound like a Bench Press - 4 sets of 10 reps with 50 kg = 2000 tonnage VS the 3/7 method you get something like 1250 tonnage so the 3/7 might be more time-efficient but is BY FAR a inferior way of training compared to tradicional straigh sets. However, for VERY busy people who can only workout for like 30 mins each session, this would perhaps be a suitable option. I wouldn't use the 3/7 for compounds like the Deadlift, Squats, Barbell Row and even the Bench Press - would reserve this method for machine and isolation work.

[@spencerschubert5001]

@@linusji1732 2.5 min rest between heavy sets of biceps curls does not seem unreasonable… most experts it seems recommend resting 3-6x the amount of time you spend under tension during the set. So, if you do 9 reps and you’re either failing on that 9th rep or 1 rep from failure… it probably took about 45 seconds to get through those… that means you should be resting at least a couple minutes. If your sets leave 2-3 reps in the tank on 4 sets, you wouldn’t need as much rest, but that would be pretty weak and would not result in much gains unless the person is a newbie

[@TechnoBacon55]

@ that’s why he compared one set of 3/7 to a 3x10 bench press, which is closer in volume yet still double the time. You can do two 3/7 sets by the time you’d finish 4x10 for 1.5 times the volume. I’ve been doing 3/7 for about a month now, and i love it. Gym time started to get pretty stale, and this movitates me more, gets me out of the gym faster, and i can feel better pumps after workouts. If you find it’s not enough, just do two rounds, it’s not rocket science.

[@TimothyLeeMSOTCPT]

The 3/7 method looks very interesting! I hadn't thought of that before. I wonder if there are any negatives to it. I'd definitely recommend a spotter for things like bench and squats for safety reasons if you're going to do 3/7. Increasing reps each set after short rest periods can be a little scary. The rest-pause method is one I'm familiar with. There's a modified version called "myo reps" that I like to do. Supersets definitely save me time in my current workouts. I'll have to incorporate 3/7 in my next training cycle!

[@mathiasbrandhofe4145]

Yes, there is a downside. First: Its not as measurable as normal working sets, meaning its harder or even impossible to adequately track your progress and by that harder to progress as fast as possible. Second: Its much more globally fatiguing, so after doing a heavy compound movements with for example rest pause or drop sets, the next exercise(s) will most likely suffer.

[@TimothyLeeMSOTCPT]

@@mathiasbrandhofe4145 Good point. I can see 3/7 being a good time saver and easier to measure if it's for smaller muscle groups/isolation exercises instead of for heavy compound lifts.

[@TimothyLeeMSOTCPT]

@@DevKumar-ex6zb That definitely makes sense. Thanks for explaining that. I didn't take the time to process it for a second! 3/7 seems like a fun technique to do to finish of my bis and tris at the end of a workout.

[@rotanux]

In my training session (focused for martial arts and not really muscle building) i do high rep (4x10) snatch grip deadlift supersetted with push up (with a total of 3min of rest between each set of dl), this after having done a superset cardio-ish upper body workout. It's hard but it's doable, I'm gonna try the 3-7 method and let you know how it feels

[@mathiasbrandhofe4145]

@@TimothyLeeMSOTCPT yes, it’s definitely better for isolation exercises at the end of a workout...i myself am a tracking fanatical so thats not an option for the “normal” workout but if time is short, i do dropsets once in a while...i believe that tracking is key for progress so you dont “shoot in the blind” while training

[@PituPonsone]

This is gold for those of us who uses our "free" time while our kids are in their after school activities! I usually have no more time than 45/50 min to finish my workout. With traditional methods it's impossible to properly train. Definitely I will put one of this in practice. Thanks from Argentina Jeremy!

[@iagolinscavalcanti2507]

Hey. Tell me. Did it work? I intend to do it too.

[@PituPonsone]

​@@iagolinscavalcanti2507 Hi! I still can't see any results, i started last week. But in terms of time it works perfectly.... you need to be careful with complex or compound exercises, like squats, because you will be always near muscular failure at reps that you are not used to. For example, if you used to reach failure in 10 reps, by doing this, maybe you reach failure at 6, and in the next serie, maybe 4 or 5

[@iagolinscavalcanti2507]

@@PituPonsone okay. Gonna try it. Thank you!

[@LucidAKGames]

Hey Jeremy, I think a lot of people would like to see how YOU train. Like what exercises, how many sets, what split, what rep range etc. I'd appreciate a video where you cover these things.

[@chicojuanito395]

PLEASE Do a video on calories! There are so many different calorie calculators out there. Some tell me I'm 2600/day maintenance, some say 3000. Nutrition really is the most important part of fitness. We need clear science based information!

[@Miah0207]

Do your amount of pounds of weight x 14-16 of ur body fat % and u shud get the amount of calories u need per day

[@silent8744]

0:48 3/7 Method 3:26 Rest Pause Method 5:44 Dropsets 7:58 Superset (personal bookmark)

[@joblogos2367]

My best improvement came when I had to fit my workout into a 30-40 minute window. Completely anecdotal but my improvements were far ahead of the people I knew doing long sessions and who didn't think you could have a good session in 30 mins. I ensured my rest periods were always short and I pushed myself but didn't over exert myself with lots of different exercises thus allowing me to recover and train again sooner.

[@Om-sx5mb]

hey can you please help me with your routine , it would be a great help as im a student thanks a lot

[@Polo1111]

Good video, thank you! I read the 3/7 paper and it says that "The 3/7 method sessions were composed of two bouts (150 s of rest between bouts) of five sets performed with an increment of one repetition per set, starting with three repetitions for the first set. A rest interval of 15 s was given between successive sets." So we have to do it twice.

[@Maki-yx4nw]

so we basically need to do it twice? per exercise?

[@Polo1111]

@@Maki-yx4nw Yes, in the 01:27 he says also the same

[@KyleSinclair98]

The traditional set group did 8 sets though

[@davidnorman6887]

I have been subscribed to you for years. For some reason, this is first notification in 3-4 months from KZbin.

[@MM1997.]

Happened to me at some point , actually I wasn't getting any notifications at all So if ir phone is android go to apps in the settings and clear data's of KZbin in the settings This will delete everything and restore the default KZbin app

[@chrisjarman7996]

I’ve been trying different things for ages learning exercises and nutrition etc over the last year and half Honestly this 3/7 routine is by far the best unbelievable how come I’ve never heard of it before. Try it everyone not only is it quicker but much more effective than anything I’ve done before. Thank J E

[@bluehornet197]

Sport science disagrees with this method that's why it's not popularised and also I would like to see a proper study done on this method as this method gets rid of Time Under Tension which both sport scientists and professional bodybuilders will all say you need in order to see growth TIME UNDER TENSION the longer a muscle is under tension the more micro fibres tear inside that muscle scientists have also proven that and medical doctors if you take 2 seconds to go through a rep range and I take 5 seconds I'm going to see more tears in my muscle fibres especially while doing the negative part of a movement (e.g push ups as you go down to the ground) you are also breaking down those fibres please read an actual sports science article and read credible sources because the 3/7 method or whatever it is is utter bullshit with it's claims

[@chrisjarman7996]

@@bluehornet197 thanks for your comments totally agree with time under tension points but I find this actually increases my quality of reps and I find the last sets of 6 and 7 really hard and I get much closer to failure than I did before. As I’m only effectively doing 2 sets I find I’m not rushing through them as much as before. Maybe it’s I just wasn’t doing it properly in the first place or just my age but I can only comment on how it’s benefitted myself and maybe not everyone. Good to try different things and find what’s right for individual. I’ll indeed look for more studies on this but I find there’s so much contradiction on these things it can get a bit confusing.

[@bluehornet197]

@@chrisjarman7996 oh absolutely is hard to come across solid information absolutely 100% and maybe age does play a part in you getting fatigued I don't know how old you are nor do I know exactly what you do as a lifestyle personally I would use this method for muscle tone and getting in a quick workout to maintain mass but I wouldn't use this for muscle growth I too struggled for YEARS to find good solid info about working out kzbin.info This is The Bioneer he discusses martial arts training old school powerlifting training outdoors hypertrophy bodyweight weight lifting and various other topics about fitness whatever your goals are The Bioneer probably has a video about it this mans information is solid and he knows what he is on about I HIGHLY recommend him

[@chrisjarman7996]

@@bluehornet197 cheers I’ll check it out

[@DanielSniper]

@@bluehornet197 I agree with what you say and find you knowledgeable. I’m wondering, what are your thoughts on the rest pause method? I’m thinking of incorporating it, at least on some of my exercises. Do you also think it’s not great to use? Btw im a beginner 15 year old lifter and have only been working out for about 6 months. Im trying to build muscle mass and strength quickly while having fast workouts. I do use supersets sometimes, but i want to know what you think about me using the red pause method in my routine.

[@johnmorris4142]

I love your videos so much. Taking your information I went from 205lbs unfit as heck down to 180 and now back up to 194, you helped my form, nutrition, workout plans, time spent in the gym and the science behind it. If anyone ever wants to get into lifting, Jeremy will be the first person I recommend ASAP

[@riveralvarez7517]

When I started working out, my two main mistakes were lack of sleep and not eating enough (not being in a caloric surplus). I always thought I was eating enough and was disappointed because my weight stagnated. Then I got my first diet plan created (I think it was from website called Dietarize). I realised that my previous food intake was way below my needs, although I thought I'm good. At the beginning it was hard to eat 3200 kcal in a day, but I got used to it. I started noticing real gains and it felt amazing. I wish I'd understood the importance of diet earlier.

[@ayham2000ify]

lol i bet this is an ad

[@Lee-os1if]

@@ayham2000ify maybe but he’s not wrong. The same thing happened to me, you think you’re eating enough but when you track your calories you realize you’re in a caloric deficit rather than a surplus

[@pjscoglio7482]

@@Lee-os1if yea even though its prob an ad, its true and same happened to me

[@ayham2000ify]

@@Lee-os1if yeah i never said he was wrong lol, but i mean if you got a scale at home its kinda easy to get a basic idea if you are getting enough macros or not

[@DudeOfTheWeek]

@@Lee-os1if Same here. I made more gains in 3 months of caloric surplus than 1 year of deficit

[@survivor5095]

Love the science backing brother, I was able to bulk up extremely quick and become bigger than anyone in my grade in only 8 months using science based tactics, for example rest periods between sets, most people get that wrong.

[@anseladams5814]

You've completely misdescribed the 3/7 method. Here's a quotation directly from the abstract of the study: "A new method (3/7 method) consisting of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15 s) was repeated two times after 150 s of recovery and compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150 s (8 × 6 method)." Note that each movement is *repeated* twice, which means, if they're using English correctly, that you'll do each movement for the three 3 to 7 groups (if you do only two groups, you're repeating it once, not twice). They're also comparing it against an 8x6, not 3x10, method. Thus, the time difference between these two methods will be much less significant than you indicate.

[@TonyT-fz8od]

good someone actually reads the study lol

[@imacaryay7628]

So are you supposed to do the 3-7 sets with a 15 sec break after every set twice over with a 150 sec break at the end of each go around? Just curious because that sounds pretty fun

[@Squatch_11]

His math doesn't make any sense for the Rest Pause Method either. He isn't taking into account the 20 seconds of rest between each set of an exercise - which isn't exactly possible to do since there is no known # of sets to do. You just keep doing sets, resting for 20 seconds between each set, until you hit your rep goal. Either way, that method will take longer than what his math is showing.

[@razarraz8276]

So im on the beginner shred program and have been for 4 months. I followed the program to a T for a few months but last month I added some excersises to the 3 day program as I do not have any more time due to work and playing tennis 3x a week. I've now supersetted and rest paused my workouts since seeing this video as the time I was spending in the gym was becoming impracticable and taking out of my free time from work!!! Today's workout felt really good and I didn't feel as fatigued as I normally did and it was really hot in the gym! Ive done nothing different except added 2 excersises and made supersets & rest pauses, I'm still drinking the same amount of water and taking pre workout. After my workout I feel like I had a good solid workout and I even felt stronger on my excersises, especially the dead lift! I didnt feel fatigued or tired like I previously have doing a rest after every set!!!

[@Teamshmo]

I been doing the super set with opposite muscles and it's been great. Do a set of chest, rest 1.5min, and follow it with a back exercise, and rest 1.5 before going back to chest. Basically all rest periods are 1.5min but you switch exercises after each rest. This gives more time between the exercises but cuts down on total workout time. I do 3 sets for everything. Also, make sure to plan your workout for counter muscles. Chest and back, squats and hip hinge, biceps and triceps etc.

[@georgedagres5132]

Excellent video. I'm 64 years old. For the past several years, I've been using a method which I perform 4 sets with 5 to 10 seconds rest between sets. I try to increase the weight after each set and work till almost failure. My goal some weeks will be to have fewer reps with more weight and then the following week more reps with less weight. The results have been astounding. I believe I'm getting more cardiovascular as well as anaerobic muscular development even at my age. In fact I look is muscular and tight now as I did when I was 44. So my workouts are very quick and efficient with amazing results.

[@AchieveLem0n]

Hold up, who the hell is doing EIGHT sets?!?

[@m.tammekivi]

Powerlifters for dynamic speed sets.

[@BlackOps78321]

This whole 3/7 thing is basically: less resting time between sets and more speed/explosiveness can give you better gains, comparing against if you take larger rest times and take slow reps too much. Push yourself to more failure and train properly. Somehow I bet it's deceptive a bit because yes you can tire yourself out, and people tend to think they'll just try hard and do it right, but they'll only do it '1' time and then quit, or they'll just not be motivated to push themselves to it. It is just harder or actually some 'rare' bodytypes have metabolism where they just max out reps but they don't feel tired after just very short resting times, and they can keep going to really get tired and induce growth; these are the people who tend to run faster etc.. or start doing weight HIIT a bit faster without trying to race, not trying to advertise myself, but I have that build and it's a little bit different. You will also lose more muscle that way..

[@Athoughfulproposition]

Is there a way of combining these to create an optimal plan. Would love to see an updated version of your full body workout plan with these new methods added for different exercises where optimal.

[@MT-sq3jo]

I already use supersets almost 100% of time (e.g. doing a set of inverted row immediately after a set of bench press, little rest in between), and drop sets about 1/3 of my sets (as John Meadows suggested, add the drop set to the last set of a 3-sets exercise). You can also substitute any 3-sets exercise into a single rest-pause set. I don’t see any reason why you can’t try all these in a single workout. I’m not a big fan of the 3/7 though...

[@MihirS84]

This is just what I needed Jeremy. I'm a new Dad and don't get as much time to workout as I did earlier. Thank you🙏

[@attiylanen]

Guess what method would be even better than 3/7 method? The 4/8 method.

[@mikedoingmikethings702]

Great thing about Jeremy's videos is that, he enunciate his words perfectly that I watched this video at 2x speed and saved me 50% of my time than the traditional speed LOL

[@BarbellmusicGYM]

This is a phenomenal video. Many people love gym, but dont have time to workout as much as they would like. So they dont even try. This is a very benefical video. Less time for more gainz ? Hell yeah.

[@bluehornet197]

To bad its not true lol

[@imranarshad7302]

I tried the 3/7 method and I'm a lot more focussed and pumped. Hope to see great gains from this.

[@rgfitness6425]

What's your 3/7 update?

[@keziahdelaney8174]

Any updates Imran? Did u saw results?

[@imranarshad7302]

@@keziahdelaney8174 Yes but it 's very cardiovascular intensive. I currently do chest and back on the same day and superset antagonist muscles. Then one day for arms and last day on legs.

[@Mateking92]

When i started working out at home around 1 year ago, everything was going well, but I got stuck with my training in the past few months, and I was thinking about how to modify my sets to break through this state. This video come out at the best time possible!

[@Htrac]

The traditional method is 8 sets of 6 reps? I never heard that, and never saw anybody doing that many sets! Equipment would never be free. Most people do 3/4 sets of 7-10 reps.

[@jimmyjames8141]

Yea I would discontinue my gym membership if people were doing 8 sets. Holy shit.

[@SaadGhadir]

I thinks he means per week though I’m not sure

[@MrMasterMelvin]

I really like the way you present the studies. No too harsh insisting when there are little data but still a well-founded opinion making you a very sympathic person. Keep going 💪

[@jamesyoungsing9497]

Im trying the 3/7 one as i write this. Its incredible

[@mymooneyman]

Just started the 3/7 method today with my standard 19 exercises and normal 2 hour workout. Got it down to 1&1/2 hours and felt way more effective with it. Took about a minute between stations or I could have made it in 1 hour 10 minutes. The guys who work out and socialize a lot could never do this. Thought I would give them a tip on the 3/7 but it would fall on deaf ears. Thank you Jeremy. I know it's going to make a big difference for me.

[@stephanassal1466]

Jeremy killing it again!!! Imagine a video of Greg doucette, Jeff nippard and Jeremy together !

[@tim..t175]

That would be two legends with screaming moron parrot .

[@awmdanger9677]

1:26 I think there is a better way to perform this. You do your workout to failure (use the wait to get failure in 10-12 reps). Then rest 15 seconds. Then do 20 EFFECTIVE REPS. I know you can't do 20 reps when you just were able to 10 earlier. You do as many reps as you can, like for example you were able to do 8 reps before reaching to another failure. Rest 15 seconds. Now you have to do 12 more reps, in as many sets of failures as it takes, and 15 seconds of rest after each failure. REPEAT THIS FOR EVERY EXCERCISE.

[@ItsTimeToo]

Definitely gonna try the 3/7 method!

[@m.tammekivi]

Did you try it? Seen results too? Did it last week, currently deloading so I can't really say for myself.

[@samuelvanorshaegen]

Are you still using the 3/7 method? Did you see results? I wanna try it but I first want to make sure it's the right thing

[@ItsTimeToo]

@@samuelvanorshaegen have been using it but I'm also going to a trainer and jiu-jitsu/kickboxing training, but from what I can tell, even with the other training I'm doing, it has definitely made a difference for me in the gym.

[@m.tammekivi]

@@samuelvanorshaegen I tried it for 4 weeks and it was about as effective as a traditional way of doing sets. I ended up scrapping it for all compound exercises but retained it for the smaller muscle groups (triceps, biceps).

[@elchinhasanli3425]

Nothing is more enjoyable than dropsets. It truly makes me feel alive. Thanks for the info about 3/7 method.

[@Ubeogesh]

short version: you can train less if you train harder, using various intensity\volume techniques like pre-exhaustion or drop sets. And supersets, ofcourse. But here's the real idea: use these techniques to accumulate more volume, not to save time.

[@xCr0nus]

Sounds like an easy way to overtrain tbh. If what he’s saying about a 3/7 equalling roughly 4 full sets, it’d probably be best to keep it to 1-2 rounds of 3/7 AT MOST for any given exercise.

[@Ubeogesh]

@@xCr0nus you'll feel it if you have overtrained and can tone down from there

[@gadielkungubatoka7171]

The way you explain things and let us show us about what you’re talking is awesome. Great content !

[@Cultured_Barbarian]

Confused at 5:10. Words do not match graph for rest pause. Is it equal (words) or significantly different (graph)

[@renaissander131]

i wanna know that too

[@Cultured_Barbarian]

@@renaissander131 Gonna try it anyway, because the idea sounds good.

[@renaissander131]

@@Cultured_Barbarian this is the link to the study...seems the graphs are wrong in the video and the speaking part of it is right, as the study says the gains were pretty much the same... pubmed.ncbi.nlm.nih.gov/28617715/#:~:text=and%20Willardson%2C%20JM.-,Strength%20and%20muscular%20adaptations%20after%206%20weeks%20of%20rest%2Dpause,resistance%20training%20in%20trained%20subjects.&text=In%20muscle%20hypertrophy%2C%20the%20rest,set%3A%201%20%C2%B1%207%25).

[@Cultured_Barbarian]

@@renaissander131 Thank you! Guess I could/should have taken the time to look it up. Haha. Seems the leg press showed the significant gains - in size, whereas the other exercises had similar results. That what you saw?

[@gilangramanda3643]

@@Cultured_Barbarian If it's true it still gives less time which is better overall but I never tried this

[@Funexpected]

I appreciate the time spent recording and producing this video. There was a lot of content to convey and it was clear and understandable.

[@bluehornet197]

To bad its wrong lol

[@kantana1022]

The only thing these workouts all have in common is less rest time between sets. Has anyone tested the 3 set of 8 with different rest times? I would guess less rest time is more growth

[@m.tammekivi]

Not so simple. Reducing rest time can lead to some gains but it's definitely not sustainable for longer periods.

[@laurencelander7527]

Thank you so much Jeremy. Extremely precise. Number of rep. Number of sets. Rest periods. Backed by science with the study attached. I am trying the 3/7 tonight.

[@420GhostSpace]

Might mix it up with supersets and the 3/7 method at the same time.

[@lvdragon]

Bro this is one of the best workout channels I’ve ever seen in the last 12 years of working out.

[@jimmyd6268]

But is this implying to rather rush your workouts now? I feel like it puts “classic” workouts where you take your time ( not taking too long ) in a bad light. Almost saying it’s killing gains🤔 Can I keep on going with the traditional way or should I move over now?

[@JoeARedHawk275]

It goes back to the saying “work smarter, not harder”. Research shows that the traditional method may not be optimal. With that in mind, if the other methods are too complex or something, there’s no need to switch. If the results are similar but takes less time, hell yeah I’m switching. However, if you have some routine down or something and feels the new workout methods detract from your experience in the gym, then it’s your call whether or not to work smarter and not harder using the traditional method. Edit: also, how is it rushing if it achieves similar results in less time? Rushing implies you are doing a poor job at something, but the studies show several different methods that all take less time than the traditional method but still achieve great results

[@TimothyLeeMSOTCPT]

I'd say it depends on your goals. If you're a powerlifter, this ain't it chief. If you're deep into a cut and your energy is low, you might not be able to keep your strength to preserve muscle due to quickly fatiguing. If you're in a muscle gaining/caloric surplus phase, this could work out really well as long as progressive overload can still be achieved.

[@DevKumar-ex6zb]

DEFINITELY continue with traditional workouts. These techniques are amazing to apply especially to isolation exercises like curls, pushdowns, skullcrushers, lateral raises, pec flyes, leg extensions and curls, leg press etc. However, the bare meat and bones exercises like dumbbell presses, barbell presses, OHP, squat, deadlift etc. are most conducive to progressive overload. The problem with this method is that it is not too conducive to traditional progressive overload. Simple answer, DO BOTH. For example, maybe start off your arm workout with a heavy straight sets of barbell curls, normal 4 sets of 8 focusing on progressive overload and lifting as much weight as possible. Then, you can move on to doing a preacher curl or a concentration curl with the 3/7 method for maybe 2 rounds, and thats your workout. Just an example, so keep doing both types of workout to recruit all functions of a particular muscle.

[@aboveaura4817]

I agree. One of the biggest reasons why I dislike these "science" fitness channels. Information is constantly changing and what you're doing right today is suddenly a "big mistake that's killing your gains" tomorrow. Also, using these methods for all your workouts and excercises sounds very stupid. How are you going deal with the fatigue that comes from doing heavy compound excercises in such a short amount of time back to back? How do you even track progress reliably with these methods?

[@ajaaniajaa]

This is effective especially for me because our gyms here are time limited to 75 minutes due to covid restrictions.

[@JA17SBLVIIIMVP]

This guy is my go to KZbinr for my all of my workouts. Always with some awesome advice/information.

[@andrew_kay]

When you started explaining this Rest Pause method I immediately knew this is a thing for me. No more needed for making notes of how many reps to make in each set. Just do 30 reps in total and you are done. This can hugely save my time and will be very good when I'm having a bad day - I can always make more reps with this method, just buy adding a little more training time even if would be too tired to maintain volume goal using traditional method. Thank you for this idea!

[@bluehornet197]

30 reps? You're building muscle endurance at that point 6 to 12 reps is optimal for muscle growth lol it's also been proven the slower you work out the bigger you get lol the information in this video is bullshit

[@user-qc5jw1xy5l]

@@bluehornet197 ok twiggy

[@bluehornet197]

@@user-qc5jw1xy5l you're calling me a twig based on an 8yr old pic? Lol cause that's not moronic

[@user-qc5jw1xy5l]

@@bluehornet197 only scrubs make excuses

[@bluehornet197]

@@user-qc5jw1xy5l having an 8yr old pic from when I was 22 is somehow an excuse? How is it an excuse when it's an old picture? Get over yourself

[@gmx20]

Great video! Could you make another video about ‘deloading’: 1. How often should we deload ? 2. How to deload properly ? 3. How much intensity the exercise will be after deloading ?

[@KryssN1]

1. every 4th - 8th week (depends how beaten up you feel and if you're bulking or cutting) 2+3. do same weight or 10% lower weight , cut rvolume (reps+sets) in half for a week and while being at caloric baseline/maintain For example I am now W5-6 and seem to tired, cannot recover/sleep even though I am tired. I increased calories back to the level where I am maintaining my weight for this week. Doing 50% sets per week of what I usually do, lowered my weight by 10% from 100kg for DeadLift for 6 reps to 90kg and doing only half reps and in total 3 sets/week instead of 6 sets per/week.

[@getshreded9148]

Nice video, continue like that ! But I'm wondering what is the progression scheme for the 3/7 method ? Let's say you do 3,4,5,6,6 do you drop weight the next time or you keep the same weight but try to do achieve the 3/7 ?

[@mr.nobody1011]

I did my first ever workout routine last year and it was so bad unlike now that I have found an efficient way to do a workout, I still feel that it's not enough for me even though I had great gains doing those. I had the mentality of "There is always a room for improvement." and your videos are a great help for me :) But I can't implement or do some of the routines and guides because I'm a 17yrold skinny guy lol and I still can't go to the gym, instead I'm doing my workouts with my 1 pairs or 3kg (im not sure about its weight) and achieved gains which made me more happy and confident about myself. I'm planning to go to the gym next year summer and I'll use the things I learned from your videos . Thank you, sir.

[@kaganas_edits7551]

the 8 sets of 6 reps..... did they go close to failure? they didnt if they always used 6 reps...

[@parkertunnell895]

Thank you so much for all your hard work. I am in medical school and work out routines are not covered anywhere in our curriculum. My information mainly comes from your videos in addition to my own research and personal time in the gym. Very very helpful, I will definitely be telling my future patients to watch your content.

[@riotgirl4916]

Just FYI in case you were truly interested, the curriculum you’re looking for is under the Health Sciences school of KINESIOLOGY. It’s the study of Human Anatomy, Human Physiology, Exercise Physiology, & Gerokinesiology. Which entail the studies of: - Musculoskeletal Anatomy - Biomechanics - Motor Learning - Athletic Training - Sports & Exercise Psychology - Sports & Exercise Nutrition - Preventative Training/Therapy (strength & mobility enhancement most often focused on geriatric clients or athletes to prevent injury) - Physical Therapy (post injury rehab) ie: Sports Medicine What you’re probably looking for are academic Sports Science textbooks on strength training and conditioning.

[@ProFow]

The rest pause seems the most feasible however I should consult my doctor first on what he thinks 😏 Greg?

[@zettart]

He doesn't agree with this

[@SportsFan2586]

Review of the 3/7 method. I was short on time before I had to start work today so I tried the 3/7 method for my push day. It might be great to get a workout in a short amount of time but I firmly believe there is absolutely no way for this workout to be more effective that a traditional workout. I tried using the same reps that I would perform 10 reps. There was no issue for reps 3, 4, and 5. However, I had to drop the weight by almost 25% for reps 6 and 7. The issue with this method is the reduction of strength. The only body part I had a good workout on today was triceps and I didn't use this method on it. Hell, I was even weaker on my triceps that usual. If you are short on time, try it but be ready to decrease the weight and I would perform it for a body part that is not a priority.

[@Penguinz-fr1mu]

I thought drop sets were ineffective, and 3 minute rest period group had more gains than 1-minute rest group. So many conflicting research, idk what to follow anymore

[@m.tammekivi]

It really depends on the exercise, the muscles worked and how many reps/sets you're doing and for what goal.

[@yannickfillon3851]

from the 3/7 article, for more details: The training exercise consisted of elbow flexion against a load of ~ 70% of one repetition maximal (1RM). A new method (3/7 method) consisting of five sets of an increasing number of repetitions (3 to 7) during successive sets and brief inter-set intervals (15 s) was repeated two times after 150 s of recovery and compared to a method consisting of eight sets of six repetitions with an inter-set interval of 150 s (8 × 6 method). Subjects trained two times per week during 12 weeks.

[@UTubeSL]

Often wondered this myself. Brilliant.

[@sheldonlukemackey]

Can't wait to try the rest-pause and the 3/7 methods! Thank you SO MUCH Jeremy for sharing this, I crucially needed that in times where you try to optimize your day (especially the weekend). Stay strong, live long. 💪

[@abhishekchandra84]

Can you tell how is it going if you are still doing it ?

[@DilbagSingh-px8rs]

​@@abhishekchandra84and you try ?

[@abhishekchandra84]

@@DilbagSingh-px8rs well yeah I've tried both methods

[@DilbagSingh-px8rs]

@@abhishekchandra84 which is good? In bench,back and bicep can you tell me

[@SriRam-bn9pe]

Bro in the 3/7 method study , is the total training volume equated ?

[@DevKumar-ex6zb]

Yup!

[@JADNCK]

@@DevKumar-ex6zb Have you done the 3/7 method?

[@Mateking92]

Yes, the traditional method is 48 sets, and he says at 1:27 that you repeat the sets in the blue box one more time, so 2 X 25 = 50 sets. So actually the 3/7 method has 2 more sets.

[@SriRam-bn9pe]

@@Mateking92 so the extra growth could be from doing more volume right?

[@Mateking92]

@@SriRam-bn9pe No, to my understanding, the extra growth comes from having less time to rest, and from the 6 and 7 reps part where you are working at full capacity. So instead of working around 70% capacity for a longer period of time, you start at 50%, but go to 100%, which will create more micro damages in your muscles, but thats what you aim for, because that will tell the body to repair your muscles, and thats how they will grow. I think this is also the idea behind the second method, the rest pause - but in that case, you go to 100% at every miniset.

[@dbsasuke]

This is legendary. I’m super busy and my workouts were taking so long with how much rest compound movements needed. I ended up not working out for a while. Now I can implement these.

[@innovatixn99]

Yeah but you cannot rush sets on deadlifts unless u use really light weight

[@smallville316619]

Deadlifts are trash.

[@kevinmarquez1382]

Yeah I rest between 3-5 min

[@aboveaura4817]

@@smallville316619 Source?

[@willblack8575]

@@aboveaura4817 girls

[@xXXdaniel210xXx]

@@smallville316619 says it's trash with no argument

[@aperson9847]

I've been lifting for almost a year and I've noticed that as the weights I'm using have gotten a lot heavier I've needed more rest time between exercises, which has made my workout take way longer than it used to. I'm definitely gonna try some of these methods and see if they help with that.

[@CyberWolf3858]

tfw when you’ve been doing the second method the whole time without realizing it

[@CutSongss]

Same

[@vignesham4030]

When i first learnt about supersets, i was taught of this exact method, opposing muscle groups for consequtive sets for example bicep curls and tricep kick backs. Then i saw some trainers/coaches talk about consecutive sets for the same muscle group and i just wrap my head around it. Happy to learn that scienctific evidence exists that my original method is much more effective even though i can vouch for it.

[@jaredhoffman9052]

How long have they all been saying we should do traditional over the 3/7 method because it gives more gains....

[@Ricardo.00747]

Works dif for everyone

[@dimitarviyachev7555]

Best fitness channel on the planet PERIOD

[@statusquoreject]

Ha I could never hit that many machines that quickly at my crappy gym. I have to wait 15 minutes to use any machine while I wait for all the girls to take their Instagram selfies and for the guys to finish posing in the mirror. Lol

[@ivyreece9925]

And this is the exact reason I'm eternally grateful that my gym is 24/7 and my schedule allows me to go at 1 AM. At that time, all the instagram girls and douchebag mirror posers are gone. Lol

[@statusquoreject]

@@ivyreece9925 sad thing is I go to 24 hour fitness but I live in California and it's still lock down city here so none of the gyms are open past 9pm and the day gym people are just awful

[@YouTubeChillZone]

Therefore, it is best to train in a gym where there are no random people aka powerlifting gym

[@Ripcraze]

@@statusquoreject That sounds like a stupid decision, why force it closed after 9pm when that's a time where there's less people likely to be there? lol

[@statusquoreject]

@@Ripcraze yup, plus they still charge the same price for membership but are open less hours now.

[@jo_detects_corrects]

Damn that was a lot of value- thank you for the work you’ve put in Jeremy!

[@spartangamingofficial1240]

Damn Jeremy's thumbnails are getting better and better like the knowledge he provides ❤️❤️😂😂

[@iamcute69]

I tried out the 3/7 method and it gives a very strong pump. But you must do the FULL 2 rounds of 5 sets (10 sets total) as stated in the original study. The second round is much more metabolically straining on the muscle compared to the first round.

[@rehvem]

pls make a video about resistance bands

[@thanos2565]

The effort you put in these videos Is unmatched

[@InvestBetter.]

I like 3/7 because it really integrates warm-up sets, time efficiency, intensity and Set to Failure, in one.

[@blaine8197]

You've got it all wrong. You have to shout "SUPERSET" as loud as possible in order to maximize gains

[@samuelimevbore5868]

The 3/7 Method has 2 rounds with a 150 second rest between the two...so it's actually 50 reps per exercise ((3+4+5+6+7)x2) So it would be 50 x 3 = 150 seconds instead of the 75 seconds you worked out. Which would be 150 x 6 Exercises = 900 Seconds (15 Minutes) Exercising Then there will now be 8 ( instead of 4) 15 second intervals making it 12 minutes of rest (8 Intervals x 15 Seconds x 6 Exercises) + (the 2 minutes rest after every exercise - last 2 minutes) = 12 + 10 = 22 Minutes Rest 15 + 22 = 37 Minutes, which still makes it superior to the traditional. Please correct my math if I missed something.

[@BlackBird26]

This is some bs There’s no way you are doing 3/7 method doing the same weight you would do 6 reps with normally

[@fuffybear6865]

Get a spotter and find out :P what may seem impossible might instead just turn out to be difficult but yet very possible.

[@MORDEKAIZ]

the whole point it's to failure

[@justin7383-q3v]

I did the 3/7 method today. It is indeed much faster than the traditional method. I did feel inefficient because 15 seconds of rest is too short. I also had to lower the weight to complete the 3/7 method.

[@Dreamoen]

Can you please add Kilos, the rest of the world uses Kilos T__T

[@mortenlarsen7220]

There is one major issue with all of these apporaches if you were to use it on all movements and that is you will gas out very fast and the stronger you are the more each rep will take out of you. Combine that with being tall and you will gas yourself so fast, several of these methodes are very similair to cluster sets. Cluster sets are 3-4 mini sets with a targeted goal reps per mini set, say you can do 300 pounds on bench for 6 reps, what you would do is take that same weight perform 2-3 reps per mini set it could look like this 3-3-2 the dashes indicating resting times on big movements like bench you would take 20-25 secs rest between mini sets. What it would result in is the same 300 for 6 reps become 300 for 8 reps in total and increase total volume for that set by 600 pounds if you do that in 3 sets that is 2400 pounds of extra volume. For those that care cluster sets are time tested and researched tested they provide great training stimilus, and the other apporaches are very similair in nature however what Jeremy here does not mention is the amount of fatigue such approaches will create and thus is not something you neither should or could do for prolonged periodes. Cluster sets and its weird looking cousins will create alot of fatigue that you need to manage, you can use the approach however be smart about it and use cluster sets instead as they remove one problem the other approaches have which is lack of tracking of the overload.

[@aboveaura4817]

This is bullshit. These methods you can incorporate with certain exercises but telling people they can do their entire workouts like this is just plain stupid and misleading.

[@EdinburghPokemon]

I started with 2 minute rests between sets because of you, but the time it takes has been a real hard ask - rest pause method might make this more sustainable! Thanks!

[@boapouv6796]

I reckon that the 3/7 method can be a game changer, if utilised correctly.

[@bluehornet197]

Incorrect you NEED time under tension to create muscle as time under tension creates the biggest tears sports science bodybuilders and medical doctors all say the same thing TIME UNDER TENSION meaning the longer you spend doing a rep range the stronger and bigger your muscle will be it's basic science and anatomy dude

[@boapouv6796]

@@bluehornet197if UTILISED CORRECTLY. And I used time under tension as well.

[@bluehornet197]

@@boapouv6796 no not even "if utilised correctly" as bodybuilders themselves don't use this method for optimal muscle growth they use the traditional method these guys are professional lifters and have been lifting weights for well over a decade or 2 and even they say this method doesn't grow optimal muscle so I would like to see how this can be a "game changer" when bodybuilders laugh at this method for muscle growth they will however say it's good for maintaining mass though