Controlled Lifting - Pragmatic Bodybuilding with Jeff Alberts

[@BunDinYo]

I love your pragmatic and efficient approach. Through your videos, the clips on Team3DMJ and various podcasts, I have been able to learn so much in the last few weeks and months and take it with me for my own training. I'm starting my new job tomorrow and have now revised my training plan to adapt it to the new stress level and everyday life. All the knowledge you have imparted has helped me a lot to develop a healthy and pragmatic view of bodybuilding. I am very grateful for that because one of my big goals in my mid-30s is also very clear: longevity and to actively practice the sport for as long as I can. So hats off and thank you very much!

[@jeffalberts7968]

Thank you! Glad we can help and all the best with the new job, hope it goes well.

[@bigpicturegains]

Anyone who thinks this training style is easy, try it. It’s humbling how much less weight you will be using yet also amazing how much muscle stimulus is achievable.

[@Team3DMJ]

💯 and the load is heavy relative to the style/baseline and the goal is still the same and that’s more performance over time. -Jeff

[@CourtneyBishopPOA]

Yes 🙌🏻

[@Umberwolf502]

Love this type of content. Keep it up, Jeff! Thanks for everything you contribute to the natural lifting community.

[@jeffalberts7968]

Glad you enjoyed, do my best and you’re welcome.

[@marcandrelegermusic]

Thank you so much for doing these Jeff. I'm 47, married and a father of 2. Sticking with weights for a few weeks is some of the best progress advice I have ever heard and implemented. I love lifting so much. If lifting and progressing a bit slower means I have less chances of getting injured then it's a no brainer for me. I find it also makes lifting more enjoyable!

[@Team3DMJ]

More than welcome. Love of process is what it’s all about 💪🏻-Jeff

[@PencilWarrior]

Brand new coaching client of Jeff's chiming in here! I absolutely love these videos - super actionable advice for lifters of all ages and experience levels.

[@davidwesterberg375]

You're a lucky man. I worked with Jeff for a bit. Incredible human being inside and out and a top notch coach to boot.

[@dwchillin]

This is a great video!! Please keep them coming, I’m a 54 year old lifter and you are a great inspiration!!!!

[@jeffalberts7968]

Thanks so much and do my best 👍

[@benbernanke7701]

Enjoying this series

[@Team3DMJ]

Great to hear, thank you. -Jeff

[@terraflare6198]

Awesome stuff, Jeff. Form looks impeccable - thanks for the continued content

[@jeffalberts7968]

Thank you and you’re more than welcome.

[@Jdm5299]

Love the comment you made about load proficiency. I've been trying to apply the same idea with my lifts. Great stuff!

[@jeffalberts7968]

Thanks and like any other sport skill is pretty important 👍

[@smartsfitness]

Night and day difference in the photos you are bigger and more conditioning in 2023 than 2009 👌💪 also proving everyone who says you stop growing after 10 years experience wrong 😂😂 keep inspiring jeff 💯

[@jeffalberts7968]

There’s more context involved in regards to the comparison pics. It’s not just about linear progress as that’s not realistic, but more so learning how to be more efficient with contest prep and preserving lean muscle mass. But yes, this sport is a lifetime endeavor and there’s more to it than just bigger muscle.

[@smartsfitness]

@@jeffalberts7968 I been following you for a wile jeff and iv noticed you don't take compliments very well at all, and I know there is lots of context but a zoomed out overview you worked hard with consistency and achieved epic results 👌

[@nfnnss]

i like to follow a progression scheme of 3-4 sets and a rep range like 8-12. i pick a weight and shoot for 4 sets of 12, if i get it, i increase weight and go down to 3 sets. if i get 3 sets of 12, i add a set. if i get 4 sets of 12, finally, i increase weight. i hear a similarity in what jeff is saying here and i couldnt agree more. you get to progress in reps, then sets, then weight. it really pushes away plateaus and boredom too.

[@Omar1066]

I really enjoy this format of video. Thanks Jeff.

[@jeffalberts7968]

Great to hear and feels more natural for me too 👍 You’re more than welcome

[@fossilfusionz8891]

Great insights Jeff. Thank you 🤗💙

[@jeffalberts7968]

More than welcome and thank you.

[@SmoothHandle]

Jeff’s 2009 “lack of control” clip shows more control than most bros I see (in gym & YT) in 2024.

[@Team3DMJ]

It wasn’t bad per se, but obviously not as directed as it is now. -Jeff

[@richardtrass]

Thanks Jeff. So you prefer high incline press over a more conventional shoulder press? Do you think you’re missing out on side delts activation not doing strict overhead press? Also what are your thoughts about shoulder pressing generally? Do you think there’s much to gain from a high incline front delt press when you’re already doing an incline DB press (in your last video) which will target your front delts to some extent anyway?

[@Team3DMJ]

You’re welcome Richard. Yes, currently a super high incline feels more forgiving on my shoulder joints. Missing on side delts? tbh, both the anterior and middle part of my Delts are pumped after this exercise, so I don’t feel as though I’m missing out on anything. Also, my hybrid chest fly into press is performed 1x/week, so yes, I do feel I get a benefit from pressing overhead. Historically, I’ve been a far better OHPer than a lateral type guy. -Jeff

[@richardtrass]

@@Team3DMJ awesome. As usual there’s logic to everything you do Jeff. Loving this series!!

[@fortressofswolitude]

Loved it.👋

[@jeffalberts7968]

🙏🏻🙏🏻🙏🏻

[@noru_ego]

Excellent

[@jeffalberts7968]

👊🏻

[@Nicholas19823]

I’m caught up a bit in ‘chasing the numbers’ as a begginer. Definitely taking note Jeff and honing go for pure control. I’m doing a lot of single set training , I think in my mind I have to beat last workout no matter what!which isn’t always a good thing?

[@jeffalberts7968]

It’s good to have intent with performance as that’s how you get better. With that said, there’s more to progress than higher numbers as you can make the same numbers look more efficient with practice and actually get more out of it because of skill acquisition. You have years in front of you still 👍

[@Nicholas19823]

@@jeffalberts7968 one thing I will say about HIT training is that from day 1 (3 years ago) I’ve always attempted to get the maximum out of every working set , I feel as though I’m not training half arsed or leaving reps in reserve. I think training HIT as a begginer works, teaches the trainee how to work hard?

[@StJames_]

When it comes to the tempo you use to lower the weight, is there much difference between lowering for 2 seconds, 3 seconds and so on? Specifically for muscle gain

[@wdadwawdadawdwdwa4133]

You're on your way to your 40th anniversary of training. Impressive

[@jeffalberts7968]

Getting closer 🙏🏻

[@ew-zd1th]

Hey how have you gotten your arms so big from 2009 to 2023? What have you changed?

[@jeffalberts7968]

Not too much regarding training outside of cleaning up form and training another 14-15 years. Volume/effort pretty consistent. Also, prep approach has contributed but that’s video for another day.

[@contentlemur5311]

I love the content, you look fantastic for your age, and I think this way of exercising (slow and controlled will keep you in the game for long) I want to ask about the TUT of 45-60( is it legit) I mean if I do 10 reps with tempo to have 45-60 per set) is it better than having to count reps? Also what’s your opinion of full range of motion( I have a problem in dips( I mean full range is good, but I think you will not keep your joints healthy ))

[@jeffalberts7968]

Thanks. It’s important to note, the concentrics are better off forceful, not purposeful slowed down unless it’s helping with safety/control. Regardless of how long a set lasts, what’s important is getting close enough or to task failure in order to ensure an adequate stimulus. Full ROM should be dictated by individual contraints more so than looked upon as a generalization across the board.

[@chakrow]

Agree. Always control the weight

[@jeffalberts7968]

Great metaphor for life too 🎯

[@chakrow]

@@jeffalberts7968 100%

[@michaelgrabowski2633]

Are there any advantages of using the same weight for every working set? I like to increase the weight from set to set within my planned rep range and when I hit my reps with the highest weight, next time I „climb the ladder“ … what is your opinion on straight vs ramping weight?

[@jeffalberts7968]

I think as long as you’re standardizing your form/style and it’s safe, it’s all good. With that said, as bbers sometimes we can get dogmatic at times, so I like to view most things like a dimmer switch as opposed to an on/off switch. It doesn’t have to be one way or the other all the time…it can be adjusted as needed.

[@Jballard9130]

I go back and forth on this. I feel like a mirror can help me with control, but wonder what your experience is on this. Do you feel like your proprioception levels up when you don’t have a mirror?

[@jeffalberts7968]

I haven’t used mirrors since moving into my current house 10 years ago. At first it was awkward, but like anything else, practice and more practice meant I accrued more skill.

[@Jballard9130]

@@jeffalberts7968 thanks my man

[@contentlemur5311]

What’s body fat you keep year around?

[@jeffalberts7968]

Offseason ~15-17%

[@contentlemur5311]

@@jeffalberts7968 I would love to see a photo of this, care to share a link ?

[@contentlemur5311]

@@jeffalberts7968 so you are about 185 pounds year around nice. And what height ? I am trying to see if you are at the top of the natural level in natural body building. Because if you are 5”6 inches think you are maxing your category.

[@jamesbianchei]

How old are you Jeff? I am 53 and basically work out very similar to you.

[@jeffalberts7968]

Same as you 🤝

[@Mark-oz1pz]

I'm a fan of all your work, but it might be useful to wear the right shoes during the demonstrations :-)

[@jeffalberts7968]

Thanks, I feel you and I knew I’d get someone tell me to wear closed shoes lol. 100 degrees, so it gets rough, but you’re right. Safety first just like I said in the video. Your point is taken and better shoes ahead.

[@adamhorvath314]

You do you,oftentimes I train barefoot in my garage ,when it's over 100 degrees outside. :)

[@gokukakarot1855]

Put your stage weights with the picture. 2009 and 2023 look the same but I’m sure they’re not

[@jeffalberts7968]

Bodybuilding is more illusions than numbers and to me it’s quite clear ‘23 is superior, but I get we all have different judgments. With that said, 159 and ~168

[@BaldOmniMan]

They don’t look the same to me. Jeff’s arms and legs are notably thicker in the 2023 picture

[@contentlemur5311]

@@jeffalberts7968in our untrained eye you look close, but yeah in a more veteran eye ,they could see the difference (and it is quite big). What’s your height ??

[@JamesSmithTexas]

You must be a normie. His physique looks way better in 2023 . More thickness and definition all over.

[@gokukakarot1855]

So many people take my request so personal-it’s funny. I said I’m sure they’re not the same; so don’t get butthurt, Jeff Fans

[@ArizonaGrapeade]

Dem calves

[@kupo5688]

You look 34 at 17

[@Team3DMJ]

I was a manchild and ahead of the curve 👍 -Jeff

[@combatcritique]

Are you natural?

[@jeffalberts7968]

💯