Pragmatic Bodybuilding - Ep. 2

[@Uau114]

After witnessing your bodybuilding journey, I've come to appreciate the significance of longevity in fitness. As a 19-year-old, my aspiration is to continue training pain-free well into my 60s and beyond, just like you.

[@jeffalberts7968]

Thank you for watching and for the nice sentiment. Trust me, it’s hard to believe it’s been 38 yrs since I first started lifting at 14. Like many others, I was so eager to be jacked, but there were times I needed to slow down and appreciate each step of the way. Enjoy the journey, srsly 👍 Have a nice weekend!

[@angrygoldfish]

Your videos always have such a warm and kind tone to them. I always feel energised to lift. You're understanding of the limits of life and responsibilities.

[@jeffalberts7968]

Thanks, glad they’re well received and hopefully helping others to improve their journey. Appreciate you sharing your thoughts.

[@wesrobinson7506]

Thank you, Jeff for being vulnerable and showing your “fluffy” stage. Brings me encouragement that you guys don’t always look peeled and that’s ok for me not to have to try and be lean all the time. I feel like I’ve had the best gains going on a near 2.5 year bulk

[@jeffalberts7968]

You’re more than welcome and no sir, I have been softer than harder far longer over the years. Why it’s been important for me to find more internal happiness and not letting my identity be a lean jacked bber. Being shredded only has one purpose for me and that’s for the stage where all the hard work I put into my softer offseason phase really has its moment to shine. Awesome to hear you’ve had a stellar gaining phase and way to stay in the pocket with it 👍

[@fortressofswolitude]

I found 3DMJ about a year ago when I bought the "Pyramid" books and have only watched your video's while you prepped and competed. I'm psyched to see you "get after it". I can tell the difference already. Your presence is more energetic. Excited for you this year.

[@jeffalberts7968]

Thank you for following along! Yes, more energy now haha, why as coaches we really prefer video/audio check ins while prepping athletes as the emotions tell more of the story sometimes than the words. Do my best to get after it and share the experiences. Have a nice weekend.

[@dantheman144]

Great video Jeff! As a nearly 54 year old ill follow closely. The last couple of years my training / knowledge has really improved and as a result i cant seem to do as much volume as previously , while still making gains! found myself naturally breaking my workouts into Am/pm just to manage fatigue and keep the workouts short and sharp so to see you doing that makes me feel like im doing something correct. Anything more than an hour in a session and i seriously tank

[@AkrabSouls]

Would love to hear more on the AM/PM split

[@jeffalberts7968]

I’ll dive in more with future videos. Thanks for watching 🤝

[@MatteoMarra3]

Big inspiration and realistic expectations here, Jeff. Appreciate these "real talk" style videos

[@jeffalberts7968]

Thanks, do my best to keep the progress rolling and keep it all real 👊🏻

[@18_wheeler]

Dude, bulk mode is awesome

[@joshlovingoutdoors4455]

Thanks for sharing Jeff ❤

[@davidbritz27]

Keep getting after it Jeff 💪🏻

[@marcoscphd]

I wish I looked like fluff Jeff 😂

[@djspell2928]

Split looks good! Looking forward to more discussion on the AM/PM sessions.

[@83gh]

I tried it as an early intermediate lifter at some point, and I really liked the increased quality of each workout, as well as the ability to fit workouts into smaller time gaps in my life schedule, where a standard workout could not happen. The problem was with the mental side of things. Unlike the split presented in this video, I was doing one big compound plus 1 or 2 small isolations in each workout. After going all-out in the morning both physically and mentally, it was difficult to force myself to go through the same ordeal in the afternoon. Perhaps it works better if the morning session is only composed of smaller exercises.

[@jeffalberts7968]

Thanks and I’ll dive in for sure in the next few video. Appreciate the follow, thank you.

[@jeffalberts7968]

@@83ghyup, no way I’m doing a compound in the morning and in the evening, it’s remind me of my double days in football lol. Far too demanding. 1-2 small exercises in the morning with just 2, maybe 3 exercises in the evening as well as not overdoing the volume and money.

[@the-first-joe]

yeah, that split looks brutal in the best ways possible.

[@PerryBattles]

This is awesome! Super inspiring.

[@jeffalberts7968]

Thank you so much

[@cuddlebear7132]

The wisdom is grounding

[@jeffalberts7968]

Thank you and feels good to have the years going towards others.

[@the-first-joe]

I've recently changed my mind about bodybuilding. I don't want to compete but am at a point where I want to change my health so I can be around , not just longer but stronger, for family. So I changed my perspective because who better to go to for putting on muscle and dieting? The work y'll put in, yes even the enhanced folks, is inspiring and is helping me to build programs that continue to make positive changes in my life. Thanks.

[@jeffalberts7968]

This is awesome to hear and right there with you in regards to overall health. I want to be around a while for my family. Happy to hear we are having an impact. Have a terrific weekend.

[@realbenmaynard6019]

Another really good episode man! I really enjoy these a lot

[@jeffalberts7968]

Thanks, really nice to hear this and motivates me to keep sharing. Have a great weekend!

[@fossilfusionz8891]

Nice basketball 🏀 spin. Looking forward to seeing how your AM/PM sessions work out over time 👍 I still won't forget your story about the guy from Mexico in Speedos. That helps me get over any fluff insecurities,. especially with summer approaching. I plan to walk more shirtless to expose myself 👍 thanks Jeff

[@jeffalberts7968]

Thanks, my athlete days coming through still haha. Do my best to dive into more details with the training moving ahead. Mexico, Margarita, beach, ocean and no shirt! Live life to the fullest 👊🏻

[@Pizzalover22-um1vw]

Jeff do you also do cardio or is this all of your exercise ? I am your biggest fan. Thanks.

[@jeffalberts7968]

Thank you 🤝 I stopped my morning walks the past couple of weeks to give myself a break after stopping my prep. With that said, I’m going to be adding it back in to get more activity ~30 min. Also, I’m going to aim for 1-2 bike sessions ~20 min/session for health reasons. I’m sure it’ll help with my training endurance as well without interfering with performance

[@haroonmirza1286]

Great episode

[@jeffalberts7968]

Thank you!

[@FrançoisGiguère-e3v]

If you would train only once a day, would you simply combine your am and pm workout or do you fell it be too much at your age?

[@MeharBhogal]

Interesting wkth the am/pm. Ive been mimicming Eric's antagonist superset process for the same reason. Keep the session shorter and have more energy before that crappy feeling comes around

[@Nicholas19823]

Time is v precious to me also Jeff, I’m a husband with X2 young kids & own business to run. The split your on looks good. Are all those sets to failure ? Or are they inc warm ups?

[@TypicallyUniqueOfficial]

I don’t mind fluff, I just mind having fluff without big ass muscles 😂.

[@lionheart93]

u think bulking up to 190 insteaf of 200 would've made a diffrence muscle tissue wise? Not sure if it makes sense to bulk up that high and get too fluffy and uncomfrotbale. thoughts? how did u feel?

[@jeffalberts7968]

Probably not, but unless you run controlled trials on yourself (which is almost impossible in the real world), it’s too hard to know with 💯 certainty. In hindsight, the 2009 offseason of myself, there was more going on outside of just what my weight should or shouldn’t have been. My life context was much different and without going into details, there were some stressors there that had an impact to my approach or lack there of.

[@strijder6060]

his fluffi picture looks insane!

[@jeffalberts7968]

Thanks and back then I was far too hard on myself.

[@Lastvieh90]

You look younger than a lot of 30 year olds I know. Absolute role model

[@Marvin-Thomas05]

Hi jeff. What was your contest weight?

[@jeffalberts7968]

My 20’s-30’s ~160-163 and my 40’s-early 50’s 165-170

[@Marvin-Thomas05]

@@jeffalberts7968 at 190 you will still be in amazing shape

[@JimmyStruthers-lb3sn]

But haven’t you heard you need 52 sets per week ?

[@jeffalberts7968]

It’s an unrealistic number for most bbers with other life responsibilities to take care of. Do as much as you can recover from is the reality and that will look different person to person as well as over one’s career.