Exercise Selection - Pragmatic Bodybuilding

[@fortressofswolitude]

This series is so well timed for me. I'm over 50 and decided to transaction my training from PL approach to BB due to, basically, pain. All your points regarding, stability, enjoyment/individuality, longevity have hit the mark. I have a hypothesis that I will end up with better gains using a less EGO driven approach. 1. focus on the muscle being trained. 2. work the set hard. 3. Control the weight, rep speed, parts of my body not supposed to be involved in the rep. 4. Recover. Thanks for the series, Robb

[@jeffalberts7968]

Hey Robb, thanks for chiming in and I know the feels for us being in the 50 club haha. I like how you’re looking at the approach and I’m going to go out on a limb and say I think you’re going to have a lot of success. Sending my best and have a great weekend.

[@kylestaker9279]

same here 41 and can’t power build anymore

[@TheReignOfChaos94]

I used to be dogmatically against using machines. Then I hurt my shoulder doing Overhead Dumbell Press. Then I under-recovered, and hurt it again the exact same way. Now, I PRAGMATICALLY use machines because safety > dogma. Thanks for your videos!

[@jeffalberts7968]

Sometimes an injury is the best teacher there is. Glad you’re seeing the pragmatic side to bodybuilding now. Let’s keep moving ➡️ 💪🏻

[@MicahSmart]

Currently working through a minor shoulder injury caused by trying to follow the recommendations for "optimal" lat and chest training with pullovers and chest flies, but overemphasizing the stretch and irritating my shoulder ligaments. Sometimes it really does take an injury to learn healthy and sustainable training is what's truly optimal. Thanks for passing your wisdom along to us!

[@jeffalberts7968]

Hope you get better quick! Yes sir, it’s always good to take recommendations as just that, but not as end all be all. It’s important to define your own ROM, technique, etc which can surely change over the course of time to accommodate how the body is feeling. Glad to help and again, get better soon!

[@cygregory3773]

Great message as always Jeff. It's funny, 15 years ago when I started lifting I would do a chest day, shoulder day and arm day. The advice from more experienced guys was "your tris are getting hit 3 times a week so be aware of that" Now the advice is to isolate and bias everything, almost totally disregarding indirect work. And I agree, enjoyment should play a role too to ensure consistent effort 🤝

[@jeffalberts7968]

Thank you so much. I pretty much followed your path in a way. A laundry list of exercises aiming to be overly specific to later on realize it was far too redundant. I think as we gain experience really learn more about efficiency and that less often times means more. Appreciate the feedback and have a great weekend.

[@richardtrass]

So much wisdom here!!

[@yaboiij6694]

I’m 25 soaking up all this information. I plan on working out for a very long time

[@jeffalberts7968]

Great to hear and glad to help. Here’s to decades of safe training 💪🏻

[@realbenmaynard6019]

Good morning Jeff! Love starting the weekend with this series. One thing I can say I really learned from you over the years is just setting ego aside and doing the movements that are best for me. Like I get really good results from doing weighted pull-ups and weighted dips for my main back and chest movement, I still bench but just not as much and I’m finally comfortable with that. I’m 30 and I can say a big part of my lifting confidence and everything over these years is my entire lifting career I pretty much grown up with 3D as a the primary educator for me and I really do appreciate that and all you guys do

[@jeffalberts7968]

Good morning, thank you so much for watching. Yup ego can be such a killer of progress, so humility has a way 👍 It feels great knowing you’ve benefitted from all of us here at 3DMJ and we’ll do our best to keep elevating the game. Have a nice weekend!

[@freshman-og4dp]

Def hope to see more of your contritbutions Jeff, follow ur IG account for a while, and i really think on these type of content, you got more to often than you think, hope to see more good stuff from you. Your approach is very straight forward, realistic and easy to digest, PLUS u really show us how easy and simple bodybuilding and exercise should be. Keep going

[@jeffalberts7968]

Thanks for following along and the feedback. I appreciate the vote of confidence and do my best to keep paying it forward. Have a nice weekend!

[@kentceaser4413]

Really appreciate your videos Jeff…inspiring. I know you’ve been asked before, but would you consider doing a full day of eating sometime? It would be good to see what your diet looks like most of the time… you’re clearly getting good results. Thanks Jeff!

[@jeffalberts7968]

Thank you so much. I do plan on highlighting the nutrition side in future videos of the series 👍

[@firefoxcobra1234]

Your advice is so appreciated! Thank you for sharing what you’ve learned

[@ARDAYILMAZ72]

absolute fucking godfather. Awesome.

[@jeffalberts7968]

🙏🏻🤝

[@Nicholas19823]

Talking complete sense to me , thanks a lot Jeff for all your information

[@jeffalberts7968]

Great to hear, glad to help and you’re more than welcome. Happy Sunday!

[@fossilfusionz8891]

I found overtime DB Bicep curls started to hurt my biceps. Thanks to Brian Minor. He said on a podcast to swap to a cable variant, so i now do cable curls No issues what so ever now 👍. Nice to see you enjoying your own series Jeff 😁. It's very helpful! Thank you as always 👍

[@jeffalberts7968]

Brian is one smart coach who has really helped how I think about my own programming. Like you, I do a cable curl on my other bicep session as it feels really comfortable and tbh, I’d say I like that one slightly better. Nice exercise especially with the strength curve too. I appreciate the support and glad the video have helped 👍

[@chrishantulik100]

Hay Jeff Iv Been Waiting Patiently for this Vid after your Last Vid and i CAN’T WAIT to see your New UP TO DATE Workouts Now that you are Getting On in your Years 😂 (I Turn 60 Next Month and I Started your UPPER,LOWER about 3 week ago and Already iv Hit a Couple of Personal Best) Now that I’m ONLY Training 3 Days a Week My Life is Much More Relaxed Chris from Manchester England

[@jeffalberts7968]

North of 50, we’re in the golden years lol. 3x week is plenty especially if each session is a good one. You have 4 days/week to enjoy the finer things in life 🙌🏻

[@g0aky]

Great episode with a lot of wisdom! Thank you!

[@jeffalberts7968]

Thank you

[@buddytrent1351]

New subscriber. Thank you so much for the Content

[@allenallen4810]

Always on point...thank you for sharing your perspective.

[@jeffalberts7968]

You’re welcome and thank you 🙏🏻

[@honeybrew5063]

The Lower Back thing is so real. I already have 3 herniated discs at 30yo. I cant do most Compound Quad Exercises painfree. I have only one Leg Day per Week with lower Volume, because my lower Back can't handle high Volume and high Frequency. But on those days I absolutely kill it. 2 Sets of Myo Rep/Rest Pause Pendulum Squats and a Double Drop Set of Leg Extensions and I am fried (and mostly painfree)

[@jeffalberts7968]

Sorry to hear this and I just recovered from a low back issue/sciatica back in February and it’s not fun at all. Glad to hear you found something you can do pain free and progress on. That’s what it’s all about! You’re still moving forward 👍

[@ryanhauser4993]

Thanks for this!

[@latman1]

Lots of great logical info!👍🏼

[@jeffalberts7968]

🤝🙏🏻

[@vagabundierenderlaserstrah7964]

Well explained. Thanks for this video.

[@jeffalberts7968]

Thank you and you’re more than welcome

[@MatthewDobson94]

Awesome video mate, I'm about 2 years or so into hypertrophy training with a sprinkle of strength stuff here and there. I really enjoy pullups/chins I've been wanting to dabble in some pull downs due to their stability, if I kept chinups on a arm focused or upper day but switched my pullups to pull-downs on my lowerbody back day, would that be a good go to get most out of lat training? (other than horizontal pulls that I do) don't really want to lose the ability to do a pullup. Cheers mate

[@jeffalberts7968]

Thanks, it’s appreciated. I don’t think you’ll lose anything with lat training tbh and potentially you may improve just as good or better. Personally, I haven’t done pull ups/chins in over 10-15 years and my back is arguably my best body part. My main vertical pull is neutral grip pulldown and at the moment I’m pulling 185 for reps which is my current body weight, so I highly doubt you’ll lose the ability to do a pull up. I’m confident if I wanted to do pull ups right now I could get at least 8-10. Hope that gives you confidence to explore and see if you learn more about yourself 👍

[@MatthewDobson94]

@jeffalberts7968 Thanks for the response, I'll program some in :)

[@NoLimitsNatty]

Thanks for all the information 👍🏽 💯🔥💪🏽

[@jeffalberts7968]

More than welcome, thank you for tuning in 🤝

[@sl3747]

Do you think you could have built what you have with the full ROM, complete control slow etc?.. or is that evolution to stay at your level and refine slow progress.

[@jeffalberts7968]

Tbh, it’s impossible to truly know if I would have been better, worse or the same. I’ve learned long ago to expand on what worked well, improve what didn’t and be open to other ideas that can potentially be better. With that said, currently I’m not purposely holding myself back or lifting “slow”…I’m lifting more controlled but with as much power and force as possible. Also, my ROM is defined based on what my body can do pain free. If I can get more stretch, I’ll do it and if not, I won’t press the issue. Regardless, I’m working from a said baseline and the goal is to always aim to push more load and or reps over time in a controlled manner.

[@samuellivesey4812]

Thanks, and I should have said before, great video, well done to what you’ve achieved and sharing your knowledge and experience!

[@jeffalberts7968]

@@samuellivesey4812you’re welcome and THANK YOU 🙏🏻

[@mab963]

Awesome content!

[@jeffalberts7968]

I appreciate that, thanks so much!

[@Sonic_1000]

Do you think a bro split is optimal for a 45 year old that has plenty of time to train each day? The only split I hate is full body and I've always reverted back to a bro split. Thanks and love the content!

[@SwoffBass]

As someone that’s almost exactly the same age, do you think your ultra controlled execution helps protect tendons and other connective tissue? I seem to be getting more recurring tendonopathies in different areas and I’m trying to find out all I can to prevent this because it’s killing my consistency. Any ideas that would help are welcome. Also… What leg extension machine is that??

[@MrMadup]

Damn, did'nt knew Jeff Alberts will quote a French autor. He's really known in France, did'nt knew an american will quote it

[@jeffalberts7968]

Awesome book and still enjoy going through it every now and then 👍

[@gonkula]

I hope you don't mind me asking, but which hip thrust machine is that? :)

[@jeffalberts7968]

Sydee and from Wal Mart online

[@davidtempest263]

Hi Jeff. I’ve always been under the assumption that I need to do at least one heavy compound exercise like a squat or some sort of deadlift to really pack on muscle. From watching this video - you seem to be saying that’s not necessary. Would you agree with that? I’ve tried persisting with free weight squats and deadlifts but inevitably run into problems once the weight gets really heavy (relative to my bodyweight) I often hurt my back or hips and have to give up the exercise or find an alternative that is harder, but uses less weight. It seems to be that being consistent and being able to progress, no matter how slowly, is more important. Would you agree?

[@jeffalberts7968]

I do agree, there are plenty of pathways to build a nice physique and the least efficient way is to do exercises that cause pain. It’s best to find exercises you can do as pain free as possible. I know for me, training while in pain is no fun at all and why do something if it’s not fun?!

[@ppp13524]

Quad focused leg day: I do high bar and then lunges. I progress in squats but lunges stay stale or are very slow to progress. Help.

[@jeffalberts7968]

Hard to really assess without too much context here. If the squat is improving well it’s likely causing more fatigue as intensity goes up which could make the lunge harder as it’s the second exercise. I wouldn’t worry too much especially if proximity to failure is on point with the lunge

[@AlphaLionTrillionaire]

Why would you do alternating bicep curls?

[@Team3DMJ]

One, it’s a movement that I can personally do with no discomfort, so it’s super comfortable. Also, I connect better mentally by alternating and with the rotation of my arm (a cross between a hammer curl and standard curl) I’m covering a decent amount of musculature within one movement.

[@puneetjoshi6339]

Give some advice for a good recovery Good Sleep,good nutrition anything else

[@jeffalberts7968]

I’m planning more videos as we go 👍

[@lionheart93]

evrey tried the ssb safety squat bar?

[@jeffalberts7968]

Yes, a great option to ease up some burden on the shoulders and low back. I though about investing in one, but my low back at this point isn’t going to tolerate to many squatting positions. Leg press, leg ext, split squats, db RDL and hip thrust machine are pain free at the moment and still touching the muscle well.

[@Year_Of_The_Cat]

The 3DMJ shrederation 😜

[@jeffalberts7968]

Yes sir!

[@tamayaytam]

The man on the left is struggling doing triceps push down.

[@jeffalberts7968]

Yup it’s called a top set and a load that’s testing me. The load on the right is a back off set, lighter so of course its not as much of a struggle. Now keep in mind, the man on the right doing a lighter load used to be the man on the left with the same load. It’s called progressive overload and in order to take yourself somewhere you’ve never been…it’ll be a welcomed struggle.

[@tamayaytam]

@@jeffalberts7968 just kidding man. You are doing great.

[@jeffalberts7968]

@@tamayaytamall good and it spawned a response that can help others understand more so 👍

[@Wtizreal]

How do you have longhead development but you never do tricep extensions

[@Team3DMJ]

One, we have to recognize it’s impossible for the long head not to assist in any direct Tricep work we do as well as indirect (via chest pressing and overhead pressing). Two, I’ve done plenty of direct Tricep work over my 38 years of training, so we can’t just look at things in a vacuum. The past couple of years my elbow has been questionable, so I had to tone down the direct Tricep work, but they still stuck around because of the indirect work. The past 3-4 weeks I’ve finally been able to do pressdown again and with intention…add that with more food I’ve been taken in and more fullness.

[@Type-IIx]

@@Team3DMJ It may come as a surprise but at least for pressing the long head receives little stimulus for the much the reasons the rec-fem receives little stimulus from the squat/leg press variants (it does have an EMG readout which can be misleading). If you've ever torn your triceps long head, you'll experience this seemingly odd ability to bench without pain but just picking up the plate to put it on the bar hurts haha.

[@jeffalberts7968]

@@Type-IIxthe point is, it’s still going to work to a certain degree regardless and you can certainly bias how you press to either get more or less activation. If my long head wasn’t involved the last couple of years with pressing, I would have seen a lot of atrophy due to only having around 10% direct Tricep work the past couple of years. Oh, how did you tear your Tricep by the way? Sorry to hear that, I’ve experienced a calf tear, so I can relate.

[@Type-IIx]

@@jeffalberts7968 Warming up with 225lb on the deadlift is what finally did it in. Probably could have been anything at that point since, as is often the case, there were a string of poor choices leading up to that. Probably was pull ups or very deep dips that initially got the ball rolling with the initial insult.

[@jeffalberts7968]

@@Type-IIxah man, I feel you. My calf tear was ego related, but definitely a very humbling experience that’s helped me forward. How are you doing? All good?