The Most "Effective" Way to Build Your Chest (QUICKLY)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/effective-chest-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@Youssaftyhany]

Thanks

[@tanmayfadnis5440]

1) Hello Jeff, when I walk for more than 45 mins I feel moderate pain in heel/cramp and pain in middle of feet one of the reasons I think is due to my flat feet. 2) I have also done footwear modification also I sometimes take magnesium and l carnitine supplement but after stopping supplement the cramps and pain comes back, is there anything else I can do, please help if possible

[@infinitywardyeah1189]

@@tanmayfadnis5440 go to a physical therapist in your country.

[@justinriley8651]

😂 you know the answer don't ask!

[@jasonmendoza1]

@@tanmayfadnis5440 One can't reliably specify without further inspection, you should seek help.

[@QueLoKevin]

Been following this channel since the days of recording in the basement. 10+ years later people still hold Jeff to the highest regard in the youtube fitness community. That's how legit this man is with his information.

[@hamdanandalousiy4232]

I been following Jeff since he was a little kid. Not following on KZbin but like really follow him. I would wait for him to get off school then i would follow him in my car. Till he got home.

[@QueLoKevin]

@ I like to imagine Jeff being ripped in elementary school

[@fiddlebender88]

Same here. I always liked seeing things like "4 minutes of hell" and then trying those out only to get my ass kicked by the workout!

[@s7arguitar]

I am happy to see Athlean X get the recognition that he and his team deserve! Your programs and supplements have changed my life in the best way. The cleanest supplements that I have ever tried. Thank you for everything.

[@juicebox86]

ABSOLUTELY, one of the best, most value laden channels on KZbin.

[@JesusHComedy]

I thought I accidentally clicked Joe Rogan’s channel😂

[@craigombler8286]

This ignition mind set has been the bedrock of my ENTRIE body workouts since March 2023 and I have never gone back! 😎 Results = You will see it, feel it and once it's in your routine... You will love it 💪🏻 ❤ Jeff is the only trainer you will ever need 👍🏻

[@MrSaisreekar]

Tomorrow is chest day, gonna try this and observe for a month. Thank you Jeff!

[@timbizi3519]

Bro, every day is chest day

[@matthewstevenson2799]

Correct me if I'm wrong, but isn't this what Dr Mike Israetel calls myo reps?

[@brandenweeks3475]

Seems to be, yes.

[@booperdee2]

i believe so

[@smezbuilds9897]

pretty much, he just likes to do multiple effective rep sets per exercise.

[@luisgil8614]

I agreed!!! The best KZbin channel for physical fitness

[@Slay0rizzle]

Jeff you're a legend, you deserve this recognition and appreciation! Many thanks for everything!

[@pomztoybox6877]

Jeff changed my life. Through his lessons I've managed to pick up the most gains in my life and even repaired lifelong "physical restrictions" all after the age of 50. I wish I had this knowledge 25 years ago. I would've been a beast!

[@Woedans]

I’m happy this channel got mentioned on JRE so elaborately.

[@tanmayfadnis5440]

1) Hello Jeff, when I walk for more than 45 mins I feel moderate pain in heel/cramp and pain in middle of feet one of the reasons I think is due to my flat feet. 2) I have also done footwear modification also I sometimes take magnesium and l carnitine supplement but after stopping supplement the cramps and pain comes back, is there anything else I can do, please help if possible

[@schrock45]

Wow, that was amazing information and insight! Never thought about working out in that way before.

[@dmx1721]

me neither

[@-Me_]

This notification popped up as soon as i stepped foot into my gym for chest day

[@paulevans2246]

Got this from Jeff a while back. Works a treat as is good if you are pushed for time 👌🙏

[@GameboyMufti]

Amazingly explained 👍

[@xboxfanatic5622]

When will joe have jeff on the podcast?

[@fidelgarrido6876]

We need Jeff on the Joe Rogan Experience!

[@ninjato1014]

I close to my 55 , I look better when I was 22 ( working out from my team years) , thanks of Jeff videos

[@BadlydrawnBen]

Same but I'm 52 I wish id known how to train like this from the start my joints wouldn't be so messed up

[@metalrayne1]

This video is incredible. I pretend that I’m Jesse, and it’s like I’m getting personal coaching from Jeff. ❤. Please do more of these style videos.

[@savagepro9060]

Better Thumbnail Caption: "JEFF-ECTIVE!"

[@joshduncan9720]

So glad I watched this video before working out. Since Covid I’ve transitioned to all at home fitness and have found it tough to get bigger. Just had one of the best workouts of my life, gym or not

[@ernieramos2792]

This blew my mind!

[@djames6780]

50 year old. I used to wait 60sec, Now i read two pages from a Lee Child novel. 3/4 sets, 12 reps depleting to failure as i go.

[@alexandromavromatis5679]

Have you read anything from Mike mentzer

[@djames6780]

@alexandromavromatis5679 just adventure novels. To be honest, it stop my eyes from wandering and keeping me from getting in trouble! Lol

[@sanji1259]

@@djames6780 ahahaha i love this

[@herohunter81]

Hydrate, warmup, stretch. Let’s go!

[@brendonchase9460]

This is great tips and advice 👌

[@USS-SNAKE-ISLAND]

Yes. No BS. This channel ENTIRELY changed my fitness routine and my physical fitness for the better. Age 56.

[@carllindsey160]

It's just rest pause. Mike Menzter

[@justinriley8651]

myo reps dr.mike.

[@itsdox0006]

PERFECT PRACTICE MAKES PERFECT THANK YOU!

[@davidg81815]

Great science and well documented sources.

[@michaeljordan3084]

Been doing this fairly often since you first brought this up. I feel like it works great but when doing isolated exercises, my joints get sore. Compound exercises no problems, but not a fan for arms especially.

[@muscle__rr]

This is the exact opposite of what science based lifters are saying. Jeff Nippard, Jeremy Ethier say for effective hypertrophy, 2-3 mins rest is required, because you can overload your muscle better with more rest. I dont know which side to believe now 😅😅

[@elliotrose8836]

Same, I'm super confused now 😂

[@giroudsandstorm2923]

both are correct methods to building muscle. most people follow 8-12 reps with 2-3 mins rest, which is definitely effective. jeff is just trying to introduce another driver of hypertrophy since most people dont do this. also if youre interested, this is called myo reps. although i cant say ive seen anyone do 20 of them like jeff says.

[@muscle__rr]

@@elliotrose8836 In both the cases you perform till failure, but here you are achieving failure faster with same weights, but on the other hand if you take more rest you are able to go heavier for fewer reps to failure(say like 80lb 5 reps, still to failure)

[@muscle__rr]

Confusion in the air

[@nobodyimportantexceptontue7068]

I think either way will work,But I'm a nobody.

[@jettpeters3470]

This makes TOTAL Sense.

[@jonathanboswell9037]

Been using athleanx a few years now and been listening to other people on KZbin trash talk him, but when Thanos stands up and gives his approval, I know all of us here are in the right direction💪

[@capcomfan82]

genetics are the biggest player. Of course stimulus is key but the response and growth and shape is all genetics.

[@Junowalker1]

Jeff, if I as a 52 year old wanted to do effective reps, would you still recommend a rest period of only 30 seconds maximum?

[@ForrestAguirre]

Same question from a 55 year old who has been regularly lifting for about 5 years (also a hard gainer in the chest)

[@JaegerDreadful]

If you are going for hypertrophy and not strength or power, then I'd say yes. I don't really see how age plays a part in rest time here. Just check for yourself, are my joints ok, does my connective tissue feel ok, is my heart rate not spiking insanely high etc etc. If everything except the muscle you are training (and maybe muscles you indirectly train like triceps or front-delts with chest) feel fine, then no worries and just go 30 secs max. And you can always just try it out, if it doesn't work for you then don't do it.

[@Mavrik-60]

Thats why DROP SETS work so good. I can't stand arnold but he built a lot of muscle and drop sets were his favorite. Keepemcoming

[@sercan272727]

well with this theory everyone can build maximum muscle with 1 set, followed by 5-6 drop sets with 2-3 second rest in between. if we dont have proper rest in between sets, we are limiting total volume dramatically.

[@jim-et8ei]

Can you do this for every exercise? And how often can you do it?

[@kirchhasel]

❤ love your work Jeff and ax team

[@henri6595]

I'm going to need some fast Adjustable DBs to only rest 30 seconds between sets. Dont got the room for a whole set of individual DBs. Been looking at them Rep Peppins 125 recently

[@stevenwilson8718]

I got a set of bow flex ones for Father's day last year and i love them. I'll need a heaver set eventually, but it's just so convenient and fast and takes up very little space. Definitely worth it in my opinion

[@sassafras710]

are you rich? those sh*ts are $1k! I thought i was boujee with my boflex 552s lol

[@michaelsmith3603]

I like my Power Blocks

[@henri6595]

@sassafras710 I think the 125s are about $1399 right now. Way cheaper compared to a full set of 5 to 125 individual iron DBs at about $1.25 LB. I'm not rich, but I might charge it to my HSA/FSA.

[@henri6595]

@michaelsmith3603 Excellent choice. I have the Powerblock Elites USA 90. I use the magnetic adders for an extra 5 LBs, reaching 95LB. Can't go wrong with Powerblocks but they kind of slow compared to the Rep Peppins

[@stevenwilson8718]

This works well for me personally.

[@TheSamdroidOnline]

Great video.

[@Ionut2682]

This is also good for a pump style training. It also makes your training session way shorter. He has a playlist with effective sets workout for basically every muscle part. The workout session was like 30-35 mins and the pump was crazy. It probably works well for hypertrophy. It wasnt for me though because i dont want to go to the gym 7 times per week and dont like training only 1 body part per workout, so i went back to different training style but i tried it and seemed pretty cool if pump/hypertrophy is your main goal.

[@collinspaul9530]

How many total reps and workouts are effective for hypertrophy?

[@booperdee2]

5-30 rep range with a full range of motion and 2-8 seconds of time spent on each rep, to failure or up to 3 reps away from failure, and you can utilize "drop sets" which is to lower the weight after reaching failure for a couple more reps, and you can do whats called "lengthened partials" which is to keep doing reps where the muscle is most stretched, all the while controlling the negative/eccentric part of the movement which is where the muscle goes from flexed to stretched. And then every muscle getting 10-20 sets per week, minimum 2 sets in any given session, while giving sufficient recovery time for the muscle being used. Every muscle of every person is going to be different, so pay attention to your body. Also muscles worked at the end of a workout will feel relatively weaker than the muscles you did at the start so change your ordering sometimes

[@collinspaul9530]

@booperdee2 thank you, this means if I am an intermediate and following Jeff's advice I should be doing like 12-15 sets per muscle? And since I work each muscle twice a week, means each muscle needs like 6-8 sets per session.

[@smezbuilds9897]

Depends on your training level. 10 - 20 sets per muscle group per week. Can go beyond that as an advanced lifter but its not necessarily needed if the programming is good

[@collinspaul9530]

@@smezbuilds9897 okay, thank you.

[@corenko]

@@smezbuilds9897 10 - 20 sets per muscle weekly is debunked. If you're training to failure with proper rest between sets (2+ minutes), you need less than 10 sets, probably 6-8 weekly sets

[@bordenflanagan8887]

Serious question for Jeff: doesn’t this turn a progressive weight/fiber damage mode of hypertrophy into a metabolite accumulation mode of hypertrophy? That is, doesn’t this turn the exercise into a version of high rep hypertrophy? If so then it might be necessary to cycle it w the other modes? Great channel, thanks as always!

[@simongowda5332]

Great video

[@S7320]

Basically MYO Rep sets. I dig it.

[@bobxbaker]

i'll have to try this, i typically rest 3-5 minutes just to try and rep out as many reps i can between sets and i typically only do 2 sets just to avoid DOMS because i notice if i do 3 sets i just get that, i'm just a little bit worried about the strength part though, however i did kinda do this accidentally trying to learn how to do pull ups and it was really good, short rests and a negatives and isometrics pretty much. but i'll bookmark it and have it as a reminder to try for next session.

[@86MS86]

But how would you fit this into a progression?? Maybe start with 15 "effective reps" and then increase by 1 or 2 every week or every other week....

[@ThiefOfNavarre]

I've never been this early since my birth

[@stephengrupp1291]

Me either.

[@mubasharali2858]

Isnt that a "drop set" when @athleanx said that do 20reps after 1st set even drop some pounds!!! 2ndly what u think about doing for example 10reps dumbbell press with almost failure then immediately doing 10reps(or till failure) doing dumbbell flies(with light or moderate weight)???? Isn't that a "super set"??🤔🤔🤔

[@albertoperezzambra241]

What about progressive overload with this kind of workout?? How to do it

[@BettyFisher-gy4sk]

Finally, another upload from you!

[@mart34]

Should have been made clear that this isn't necessarily the optimal way of resistance training. It's simply another method that could be adopted for good results. Resistance training can be modified by adjusting reps, sets, rest betwen sets, time under tension, volume in periods of time etc etc. This is simply another wsy of mixing things up.

[@JaredTequila]

Big fan of the effective reps, think it was the 100 series. Would love to see an updated workout, maybe with a different split aside from a bro split.

[@27Ctrojans]

Pay attention to form. Gotta emphasize that when you spend so much time at failure

[@trainwreck2k2]

Ever since I learned this routine from Jeff. I’ve never went back. For the sake of time it’s a good way to go but going until fail every workout def isn’t always enjoyable 😂

[@Gerda164]

Would this also apply with something like seated leg extensions?

[@craigombler8286]

Yes. You can use this ignition mind set on every single exercise you do 👍🏻 transfer from one to another simples.

[@EATMAN888]

lol Jeffs swooning !!!

[@skydust1269]

Ya'll funny

[@willemshears6630]

So I think what’s implied is the distinction between a warm up set and getting to effective reps

[@ok-me3yv]

Thank you

[@TSG-td3jr]

PLEASE make a video on how to LOOSE thigh and calf muscles!!!!

[@sercan272727]

lol , i think thats pretty easy, dont train the muscles and eat on a caloric deficit. there is no magic to it, chances are its not even muscle that you are trying to lose , its fat

[@corenko]

The idea of effective reps in not to do a set of 12 a then rest 30 seconds (which is not smart because your muscle is not recovered yet and your muscle fiber recruitment will be LOW), it's smarter to go heavy with 5-8 rep range (lower fatigue and you won't have to do 8 to 10 easy reps before you do those effective reps. And rest appropriately after that

[@zoekeys1814]

Damn, this shit actually make sense. I'm trying this!

[@cflingo1]

Mentzer creeping into another modern video on fitness.

[@orielsalazar1736]

Can I train with this method when I train my back?

[@eric9369]

You can use Myo Reps with every muscle group. I'd just not recommend it with big compound free weight moves = Deadlift / Squat / Bench / OHP

[@craigombler8286]

Yes. Tbh I use it on ALL my exercises, best advice track your progress. Start a weight then see how ur strength grows 👍🏻

[@rancisgamer]

Rock Lee taught this in the Natuto Shipuden clone battle where he figured out to beat the clones they each had to push past their best or the snapshot of the clone 😂 anything after the tank is empty by definition is more than before. To Infinity (failure) and beyond (gains) or Go beyond ,plus ultra. To speak it in toys story or my hero academia 😅

[@ioannis000]

The volume is enough with this method?

[@priyankkdixit]

whats the difference when compared to drop set

[@davidjacobs7947]

Absolutely agree. Your advice has made a huge difference in my training program. I was unable to workout for almost three years due to a chronic medical condition. The only thing I did for three years was a bit of walking. I had extended periods where I was not allowed to pick up anything heavier than a gallon of milk. I am using your beginner program to build myself back up. It's been a struggle but I am starting to see some real progress.

[@yamabushido6238]

Then needs more research from the results of the study that found 2mins30s rest between sets gave increased hypertrophy over all other experimenters. Also note the 'myth' espoused at 9:20 about muscle growth being from muscle tears. That's NOT what's going on nor the driver of hypertrophy, it's rather from signalling your nervous system under mechanical tension with effective reps.

[@kennedyracing7527]

You’re doing basically doing CrossFit as do as many reps for time

[@bradaen]

Interesting, been doing this intuitively for a while but to be honest, cns gets more tired than straight sets.

[@cristianoperotti6528]

Ok

[@RayZ97]

Wouldn’t this be more of a muscle endurance workout. ? Why wouldn’t I just start at heavier weight with the 6 or so reps. And repeat. I guess it just depends what one’s goals are.

[@smezbuilds9897]

for muscle endurance you'll typically choose something that requires less effort and push it into higher metabolic ranges. This is high effort cluster sets.

[@iofk6182]

So simple when you think about it. Stay at redline as long and often as you can.

[@edwardarias1312]

Hey Jeff, why not start with heavier weight to get to effective reps quicker?

[@Ricebender]

Maybe because it will take longer to get your total effective reps in because you’d be able to do fewer reps i.e more singles and doubles. I think with the appropriate weight you’ll get your effective reps in quickly from the second set onwards

[@Rory626]

You can. It's called 5x5 and it builds muscle too

[@ayuyu1]

🤔 this video came out today when it’s chest day for me😂. You hear a lot of experts talking about the science behind exercising, but Jeff is definitely one of the best at making it easier to understand.

[@Rippy31]

Are there not cardiovascular benefits to doing many reps? 🦋👣

[@Bertsncrafts]

Wow. Okay. Love amen.

[@alivideo403]

This sounds like Mike Mentzer's HIIT V2.0

[@gfffbktwscc]

muscle failure vs cardiovascular failure?

[@NDemanuele1]

This seems to be a way to maximize rest-pause. What if you're doing a full body workout? This would be inefficient. I suppose you need to do a workout split.

[@ogdeng.6592]

This is kind of Mike Mentzer Mindset and Methods 🤔

[@knotslip8862]

Cool. Could this be done and be effective doing pushups instead of using weights?

[@HUBONEN]

Yes.

[@booperdee2]

deficit pushups especially, same motion just opposite direction

[@johnnygunzfilmbuff7821]

It would be cool to see Jeff Cavaliere on Joe Rogan someday.

[@improvizor]

I'm actually surprised that Jeff hasn't been on Joe Rogan yet.

[@The2aAdvocate]

Thought my youtube got funky and went back to Joe Rogan talking to evan hafer and went da fuq

[@chrisoverbey5937]

THIS. All of this

[@syafiqMMC]

ok

[@aaronchipman4438]

Just do a whole lotta tobata

[@JosephCBanda-o7p]

Engaging those type 2 fibres faster

[@frederickwessling2039]

Hey Jesse, if true, congratulations

[@214jef]

I thought Jeff was on Joe Rogan!!

[@liamtolen4216]

i follow too!

[@farblunjet14]

These are , of course, standard myo reps and drop sets that intermediate and advanced lifters have been doing for at least a decade They are not necessary or useful for beginners

[@corbinnihoniho4277]

Im not sure if jessie is going to failure, he gets the last rep up so easy then stops, i think hes giving up on the last rep "failure"

[@LukeTayl]

From my own experience resting is needed and made me gain more muscle. I tried both and when I don't rest for at least 1 Minute I am so much more fatigued at the end of my workout that my recovery is hindered and therefore my muscle growth.