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

[@athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[@tdmof_493]

Bkr 💪💪😊

[@farhanishrak5537]

Jeff you are my inspiration 🇧🇩

[@onizodd]

Coracobrachialis development exercises

[@thereforeiam007]

I have pain in middle or upper part left side , please help make a video for it

[@christislord137]

Best exercises that strictly focus on building LPHC for people with hip/low back issues. I think it would be beneficial.

[@TroyHutch]

This entire video reminds me of Muhammad Ali quote. “I only start counting when it starts hurting” - Muhammad Ali talking about reps

[@ahmedsalah7474]

Mohammad Ali is a True Legend

[@kuhen25]

Can never have too round shoulders. Make your New Year's resolution to struggle walking through doorways.

[@SnakeAteMyDog]

This is gold

[@Down_is_now_up]

And train your chest so going sideways isn't a solution.

[@ryanr0015]

Athlean-X and renaissance periodization are the 2 best science based channels. Jeff Nippard and Jeremy Either are solid too

[@kill3rw0lf39]

Id argue that nippard is better than athleanx, but both have very solid information

[@SanjeevKumar-ik7xs]

Nippard & Mike are good. John Meadows is the best. Athlean is just entertainment

[@christopherlazinsky1466]

Bioneer deserves a mention here as well. He's really good about questioning conventional wisdom and bro science to find a more well rounded, healthy approach.

[@kuhen25]

Yup, those 4 are my exact same go-to channels.

[@TaylorCarr-e7b]

Sean nalejawanyi is way better than Jeremy

[@USS-SNAKE-ISLAND]

Yes. I'm 56 now, and effective rep training, since Jeff first started talking about it, has transformed my routine and my gains. As an older dude, this method is FAR preferable with respect to my joints. (Fewer overall reps.)

[@dannytibbetts5915]

How should I start if I’m a week out of shape, disabled paratrooper any thoughts, brother?

[@dannytibbetts5915]

I just reread your post thanks for posting that man gives me incentive. You know.

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 Hey, you're very welcome!

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 I obviously don't know the nature of your disability (mine is depression/PTSD), but I believe you can find what you're capable of doing "comfortably" and start right there, brother. If you stick with Jeff's channel and watch his vids, he'll keep you training "healthy". And you just build your body and mind one brick at a time. Eating right is paramount. Be patient, make it your lifestyle. We're all a work in progress. That's how I see it, at least.

[@USS-SNAKE-ISLAND]

@@dannytibbetts5915 You're welcome!

[@BammyQ]

Jessy rocking that Broscience tank top. Brings not 1, but 2 tears of joy to eye

[@pstinga]

gotta agree with DiStefano, imo one of the best YT subscriptions regardless of what you're into. I've been a subscriber for a good 10 yrs or so now. I went to school for exercise science and got my NASM CPT cert and I STILL learn a TON from Jeff. Best part is that it's all IMMEDIATELY applicable and easy to understand (at least to me, but Jeff also explains it in easy to understand ways). If Jeff offered a nationally recognized and accepted cert I would frigen get it.

[@USS-SNAKE-ISLAND]

Same here. Ten years in. This guy saved my shoulders and got me back in the game.

[@Flynbourne]

I’m always so rushed at the gym that it turns out I’ve been doing effective reps ever since I had kids

[@BettyFisher-gy4sk]

This video was just what I needed. Your honesty is refreshing.

[@jerryh2954]

I've been doing these since I seen the chest video and it works very well. I am putting on size and strength with this method.

[@UgowestLx]

Yes sir, duration of exercise and rest period between sets have a major role in progress and gains. TY Jeff and Jessie 💪

[@danielnator123456]

Started using these ER reps with 20-second breaks a few weeks ago, and I love it. Great pumps so far!

[@BlakeEbertowski-tl7vy]

How many sets do you do? Or do you just go until you're delts are destroyed?

[@BlakeEbertowski-tl7vy]

*your

[@USS-SNAKE-ISLAND]

@@BlakeEbertowski-tl7vy I'm 56. I go until failure on the first set. Then, I wait 15 secs, get as many as I can in the next set. I do that until I've got 20 "effective" reps total. Then I'm done for that movement, and I'm on to the next. (Just one man's way.)

[@USS-SNAKE-ISLAND]

Yeah, effective reps are the shit for me. I'll never go back to the old way.

[@LittleBpaulmuller-Owners]

​@@USS-SNAKE-ISLANDyou should, even Jeff recommends so Don't train in the high intensity for a long time

[@pomztoybox6877]

One of the best feelings in the world is when the shoulder boulders start showing. Second only to the arrival of the elusive 6-pack

[@jumpoutboys114]

I've been doing something like this for 2 years now. I do 5 exercises per body part,(except arms I do 6) 6-12 reps and only rest for 30 seconds between all 4 sets. Even when I power lift on Fridays I still do 4 sets of 1 rep max with only a 30 second break. And I've seen really good results.

[@TheTruthReviewer]

Effective reps are a game changer. I use your total BEAST program, as a 56 Year old is it okay to use effective reps in place of the recommended sets and reps?

[@nomnomyourmom]

Effective reps is in Beaxt 2

[@Blurrigt]

Yup loooove his videos. Always recommends them

[@DeepHumor]

1:38 haha

[@larrymccolloch9469]

I am 68 years old. When I push as hard as Jessi just did, I will be injured/not recover often for a week. I push hard to the point till my recover will be 2 or 3 days. Would you discuss sometime "how hard to push" and "how hard to push for older weight lifters" please

[@nickfantoni5576]

I needed this video, definitely not training shoulders with enough intensity like this .

[@Cywerker]

🔥🔥🔥🔥🔥 great that you made it to Joe Rogan 👍🏼

[@berealbrooooo]

Noted, thanks! I think I have strong shoulder after watching this video❤

[@rudro5784]

Make a video on core training? (Not abs hypertrophy) like on how rugby players of wrestlers train their core,through direct or indirect workouts?

[@clombard7745]

Ahh Jessie....A great sidekick, demonstrator...Kemosabe.!!! Great infos as always.

[@SadieCarpenter-ft4he]

This inspires me. Your humble sharing of knowledge is helpful.

[@adamlimbach6756]

Yea rest pause training for small isolation work is fine. You will build bigger shoulders focusing on heavy ass compounds, but this approach is helpful on the margin.

[@AnirudhYadav-vi9ud]

hey jeff, my question is Whenever i start to do pull ups, my arms often get so pumped n tired, that i hv to stop even before my back fatique, what should i do???? n btw i hv just finished inferno max size program of yours, seen great results, plzz tell me which program should i next start now??? should i start old school iron??? i want to build muscle n lose fat......

[@j.westbestoftherest9102]

To narrow grip and to weak grip. 1) use gloves 2) widen your grip a few inches

[@LittleBpaulmuller-Owners]

If you wanna target back more, increase shoulder extension and decrease elbow flexion, vice versa if you wanna target arms more

[@steven-adamski]

Great video!

[@akshaysunil4658]

I’m having a shoulder injury so what’s the way for people who have any kind shoulder injuries can build shoulders?

[@Goatlikeitornot]

Maybe you should heal first. And once you heal do proper warm ups and shoulder exercises with an elastic band before every shoulder exercise.

[@jlehm]

@@Goatlikeitornotnot all shoulder injuries heal.

[@Sethrod8]

Isometrics?

[@astonmartin5332]

Rest and do PT exercise it will come back

[@AttackRaidan]

Low weight, more reps, stretch between each set, stop if there’s pain. That’s what I’m doing currently while in rehab/chiro treatment for a shoulder injury

[@josephl6289]

Strength coach at UCLA here: Not sure about this. Progressive overload is probably incompatible with this, effectively. This is a great technique to add to your last sets, with drop sets possibly, but I don't think taxing your cardiovascular system like this is best for hypertrophy. A person's inability to recover will limit their strength output, output which correlates with maximum hypertrophy within 8-12 reps. If I'm doing 100lb dumbbell shoulder press, and wait 30-45 seconds to do 100lbs for another 15 reps until failure, only hitting 5... is this the equivalent of 15 sets of 100lbs (also until failure) with adequate rest? (2-3 minutes). I don't believe so, but I'd love to see the evidence supporting this or not. I do think it's very compelling to think of keeping the muscle in that "fatigue range" so to speak, as those last reps of a set do seem to be the most important for muscle adaptation/growth. Yet, this "pause set/rest set" approach, seems best for a plateau rather than as a foundational blueprint. Would love some feedback on this, as it makes sense but the science doesn't always support our intuitions.

[@robertbassi6456]

I’d even cut those rep numbers - don’t count just go with borg scale of 1 to 10 in terms of difficulties. Reason why our brain wired to a certain reps number and psychologically would stop doing more. I go with the feelings rather than reps 👀

[@theveganveteran]

Killer (almost literally) advice as always! Time to grow…THANKS Jeff!!💪🏼💯🙏🏼

[@Ice_Cube_Gym_Rehabilitation]

how often can this technique be used? on a permanent basis directly every training or for example one week this technique and 4 weeks ordinary approaches? will it not have a negative effect on the nervous system and will not lead to overtraining?

[@LittleBpaulmuller-Owners]

If you know how to balance intensity/volume, you can even use it every if you want to Effective rep workout is done 1x/week

[@USS-SNAKE-ISLAND]

I'm 56. I weight train Mon, Wed, Fri. I have switched to effective rep training exclusively, and I wish I'd made the switch 20 years ago. The results are amazing. Give yourself a couple days a week to recover if you're worried about overtraining. You'll be fine.

[@DE-rd1zl]

Been following AX for several years, worked out off and on over the past few years as well. My goal for 2025 is to do better, not a resolution or diet as they don't last long, but a goal, then saw this episode of AX and like the idea of the ER. Considering that I turn 50 in 2025, I'm thinking that this way of exercising might be more beneficial that the "normal" way of exercising.

[@juriesser9607]

Thanks for your content mate 🙏🏻🙏🏻🙏🏻

[@4dogsannacat]

Arnold’s book 30 sec rest between sets. Glad to see it’s still the “rest rule”.

[@jarlsparkley]

Am I alone in thinking that doing any kind of shoulder raise without at the very least a brief isometric hold at the top of the range of motion is actually completely cheesing the exercise?

[@ms9314]

Can you do a video on training much older people? With a focus on mobility. Safe exercise selection etc. Thanks

[@USS-SNAKE-ISLAND]

I'm 56. If you watch all of Jeff's vids, you'll find some that reference training for folks our age. But you can apply all of the movements to yourself... just keep the weight at a level that is comfortable for YOU. Don't over do it, be patient, eat right!, and be consistent. This is what works for me.

[@USS-SNAKE-ISLAND]

Also, make stretching a part of your daily routine, but don't stretch out directly before a workout. Simply warm up before the workout. Stretch later in the day or at night on workout days.

[@TheBulletzgottishow20]

This is so inspiring

[@nikos.1111]

Very interesting. Thank you, Jeff!

[@Nilz4FR]

Been doing this since my coach in 1996 made me do it!

[@philgp74]

Q1. Can you propose some PT exercises as a therapy to fix shoulder impingement and then prevent it? Q2 Is it ok to take NSAIDs (doctor's prescription) while doing above PT exercises? PS Many thanks Jeff for all your invaluable content by a 50yo.

[@LittleBpaulmuller-Owners]

Already did, and obviously you can't stop training

[@beinspiredbyheatherlyn]

Can I use this concept w all my workouts? Leg extensions leg single leg rdl ect? I want to grasp it fully and build!

[@LittleBpaulmuller-Owners]

He made seven effective rep workouts already, you can check them

[@jewjr07]

Thanks for the great video. I'm playing catch up after losing weight and now I'm trying to get toned up.

[@farblunjet14]

1-what we’re talking about here is myo reps which have been around for at least a decade or two 2- both of these lifts done here would have been MUCH more effective if Jesse had slowed down the eccentrics.

[@USS-SNAKE-ISLAND]

Jeff talks a LOT about slowing down the eccentrics. He just didn't focus on that today.

[@LittleBpaulmuller-Owners]

@@farblunjet14 1. What we're talking here is rest Pause technique, which can be made into many versions (Myo rep, Cluster Set, Effective Rep...) Just because you use rest Pause, doesn't mean it's Myo rep

[@LittleBpaulmuller-Owners]

@@farblunjet14 2. Tempo is a variable you can change, you don't have to do slow eccentric every time

[@farblunjet14]

You’re right. The 2 rest pause techniques used here were myo reps and drop sets . There was no reason not to do slow eccentrics especially when demonstrating effective reps

[@jstr808]

Vince Gironda had this principle in his 8x8. Do 8 reps, 15 sec off, 8 more reps NEVER changing the weight (start slightly light). I use this all the time until my CNS is taxed.

[@AlisonCossburn]

How do u know when ur CNS is taxed ?

[@mbusotwala5765]

Thank you Jeff🇿🇦

[@timcsw3359]

As an individual having hypermobility is it recommended training full range of motion or better doing partial reps or full ROM for the equivalent of a 'healrhy person'. Would this also effect the amount of weight that you can load the muscle with ergo does it affect the tendons and joint if training heavy?

[@j.westbestoftherest9102]

Half reps are considered 40 ER.

[@LittleBpaulmuller-Owners]

List some exercises where you can perform more range than a normal person

[@shivanshnair5168]

Jeff, i've always wondered when training muscle groups should you go systematically, for example in shoulders, front delt then middle then rear or should you do a compound first or do compounds in last. Can you please answer this Jeff. And thank you been watching you since i was a middle school kid. You're the GOAT!

[@USS-SNAKE-ISLAND]

I hit all three heads 3 days a week. But I pick one day a week where I will hit one head harder than the other two. For example, on lower chest day, I will hit the front delts the hardest. Whereas on upper chest day, I won't hit the front delts hard at all. See what I mean? Look for "balance". I don't think it matters much what order you hit them on a given day. Just my opinion.

[@LittleBpaulmuller-Owners]

There's no one way to do this, just look at his free workouts on YT and take note

[@arielyznardocomposer]

I just got AX-1 and wondering if switching to effective reps as a more “updated” method for sets and reps is best or if it’s best to follow the standard workout? Would it make a difference and is it recommended? Thanks Jeff

[@Sirlants_alot]

Ax1 is built around really learning how to push yourself to failure. There are fundamentals in ax1 that need to be learned before advancing to more advanced training styles and actually be able to benefit from them. I’d say stick with it as is. There are things you can do, like finishers and drop sets at the end… but really learning how to push yourself and get all you can out of less is important. Follow the timing too.. quick concentric, slow eccentric, with good control.

[@LittleBpaulmuller-Owners]

No, do your Ax1 if you're a beginner, this effective Rep is in Beaxt 2 Don't try to do the "best" and skip the basic because you're afraid that you're missing out, the best is actually doing all of them.

[@eddiewitherspoon9218]

How does the progression work? How do you know when to increase the weight? I’m new to this.

[@AaronRadelow-eo6lu]

Iron Mike was once asked, back in the day, how many sit-ups he did. His reply was, he didn’t really know, because he started counting, only when it started burning.

[@Creatinewithcoffee]

Workout to get the Christmas tree back look? Aka build your serratus posterior inferior?

[@kirchhasel]

Love you ax Team. If a question comes up in my mind sportwise, you r my first adress. ❤

[@marksifuentes8105]

I love Jesse’s shirt. I need it

[@Kevin_Sawyer367]

Any advice for laberal tear recovery from hip anthroscopic surgery. Hip worn from hockey, want to get it strong again

[@PauloTravels]

are we having Jeff on Joe Roagan? that'll blow the internet.

[@adamsBASSCOVERS]

Can someone inform me where the number "20" comes from in this workout scheme?

[@terrences7022]

Is there a full Body workout using this protocol.👍🏾

[@wandery2k]

Can bilat shoulder adhesive capsulitis be fixed?

[@laurentm8681]

my question: How do you address having one arm or muscle stronger than the other? Do you adjust your training by doing more reps or using heavier weights with the weaker arm/muscle to balance the difference?

[@Travis_LTE]

Best exercises for ppl with hand and wrist injuries?

[@MauricioR1978]

Hi Jeff, what certifications would you recommend for someone who wants to be a personal trainer?

[@LittleBpaulmuller-Owners]

NASM for general public CSCS for pro athletes

[@danielt2142]

Hi! And what about doing this type of sets with effective reps in a fullbody routine? Would they be equally effective? I mean not doing 5 shoulder exercises the same day, but doing 1 of each muscle group but following this scheme of effective repetitions.

[@randytompkins7378]

Do taller guys (6’-4’’) have a disadvantage with some of the bigger lifts like a squat bench pull up or deadlift? Are there any strategies to combat any disadvantages?

[@Dillonmac96]

Do Hindu squats I wouldn’t do any weight squats until u build an entire core and quads being tall ur so prone to back issues.

[@LittleBpaulmuller-Owners]

It's the same form, there's no strategy it's literally genetics you're stuck with Just be mindful when using things designed for normal height

[@butchie3025]

How does progressive overload work with this? He's using the same weight. Or is the effective rep the progressive overload. OR do you just add more weight over time for the overload.

[@j.westbestoftherest9102]

You don't need more weight in one session for progressive overload. With or without effective Reps. Use more weights over time.

[@lidorbiton1073]

What to improve in chin ups for less lower traps - neck injuries? Specially when doing isometric

[@b-rare]

Jeff saved everyone 40min each day in the gym by doing this

[@McRibz79]

1, 2, 3, 4, 5, 6, makes 7 hash marks 😂

[@Jose-ht2lw]

Appreciate jesse and his beard.

[@alvaroalves_coach]

Very interesting perspective. I have one question: how would you do in some exercises that can compromise your safety (squat with barbell in front or back, overhead press with bar, bench press with bar, etc)??

[@krrishganapathy6625]

Hey Jeff. I have a doubt regarding protein intake. I’ve been training for the past 1.5 years and have seen significant improvements. Although the recommended amount is 1g per pound of bodyweight, I’ve only been having 40g per day (from eggs). Could you explain how is it that I’ve gained quite a bit rather than shrink given my current protein intake?

[@j.westbestoftherest9102]

Easy: you have taken a little bit of protein and gained a little bit in size. Plus newbie gains.

[@LittleBpaulmuller-Owners]

Less than the recommended amount doesn't mean you're gonna shrink. You can still build muscles with 0.5 or 0.7g, just not as much. The peak is from 0.8-1.2g, you can even build more with 1.5g but the benefits gain isn't as steep

[@mariogarcia6539]

How do you know how to get to your PR. I understand that going for a PR is a one repetition event but how do you get there?

[@shubhamsinha9042]

My quads hurt during abs workout. It would be a great help if you could suggest something for that .I often have to stop my workout because my quads give up before my abs .

[@j.westbestoftherest9102]

You are doing the exercise wrong (leg dominant). Start with stretching the legs BEFORE abs workout, this weakens leg engagement. And then during exercise keep your legs together. Strict together.

[@mtnunicycler]

??? 🎉 Valuable info!! 🤩 I'm going to try your recommendations from this video with my lightest weights first, hoping to strengthen my weak, achy shoulders. The daily hanging has been so helpful for me so far! How is this different from Pike push ups for effective shoulder maintenance???

[@FrogPer]

Jeff C is good. The other Jeff, Jeff Nippard is also good, but in Jeff N:s videos he shows that it is the first two sets that you really get the most hypertrophy benefits (leave a few reps in the tank is his advice, backed up by science). So, there is no consensus here. So you have to experiment yourself and find what works best for you.🎉

[@LittleBpaulmuller-Owners]

What science

[@romerojp]

Question: when are we getting an Athlean X gymnastics rings program? 🙏

[@AndrewConway]

I stopped the video instantly when I saw Jesse's shirt... "Shred Zeppelin"... I got have it.

[@kimdavis1091]

💯 agreed!! No fluff just truthful, helpful stuff!! Spoken from a 63yr old still lifting heavy 🏋️‍♀️🏋️‍♀️gal 👍👍

[@ronrafalzik3299]

Exercise genius

[@Ahfkvo]

Can we do this Effective-Reps approach every time we work out? Or is it something we should only do for example once a week or once a month.

[@LittleBpaulmuller-Owners]

Effective rep workout is done 1x /week

[@johnsmith1474]

Silhouette of Walt & the Mouse on Jessie's shoulder is disturbing.

[@borbotonesfit8793]

Would you do this workout protocol with barbell squats? i already fell once with the bar on my shoulders and i never squat to failure. I always leave 2 o 3 RIR since then

[@LittleBpaulmuller-Owners]

It's not a smart idea to go to failure multiple times with a barbell above you, is it?

[@kmadisonfit]

can you do one of these videos for legs? since the legs tend to trigger a somewhat different cardiac autonomic response than the upper body, what would effective reps & rest look like?

[@DanishMurali]

Is the wrist is higher than elbow, Is it more worthy or Just doing it different

[@LittleBpaulmuller-Owners]

What

[@mk1691]

"I only start counting when it hurts" Muhamad Ali

[@_opaszunne_6838]

Do you think Jesse grew in size as fast as he possibly could, or could he have done it in quicker time? He looks like a beast now. Can the mass he put on his arms be done in a year timespan?

[@j.westbestoftherest9102]

No.

[@_opaszunne_6838]

@ I assumed as much. Naturally it’s got to be almost impossible right?

[@LittleBpaulmuller-Owners]

@@_opaszunne_6838 he's going for the strength route, not size

[@willshelby6172]

There is a football coach who came up with a 90 day challenge to do 100 reps of biceps and 100 reps of triceps every day over either 45 days or 90 days…I can’t quite remember. Regardless, would you recommend this type of training for arms in addition to hitting normal lifts for the rest of the body?

[@AnayJ37]

The usual training 2-5 times a week of training a muscle is best with 2-4 days of rest for that muscle . Without rest you won’t grow please remember that

[@LittleBpaulmuller-Owners]

I have a challenge, train every muscle, 100 reps each muscle, every day for 100 days, OK go do it

[@willshelby6172]

@@LittleBpaulmuller-Owners don’t tempt me with a good time

[@jimperry4420]

Where did you get the shirt Jesse?

[@mattgeier5732]

Hey Jeff! What’s your opinion on BPC-157 for a minor tendon injury? I haven’t seen you make a video on the subject of peptides yet and I think it would be interesting having you talk about them

[@shawnfaust2165]

Jeff, I have never done specific neck training, but I would like to start. I found a couple of videos you made, and I will use those. My question is, how often can these be done. I am thinking of adding them at the end of my Warrior workouts.

[@USS-SNAKE-ISLAND]

I dunno what a warrior workout is, but I train this way exclusively three days a week, and I am extremely happy with my gains.

[@LittleBpaulmuller-Owners]

The frequency is a variable you can change, you can train 1-7x/week if you want to, if you know how to balance intensity/volume

[@PANTYEATR1]

So Mohammed Ali was right... He only started counting his reps AFTER he started feeling them or after he was getting tired. Cool😎

[@alvaroalfaro9478]

The idea is that muscle effective reps are important... but muscle rep overal volume also has a role.. resting allows more volume.

[@LittleBpaulmuller-Owners]

@@alvaroalfaro9478 what a surprise, whether high intensity low volume or low intensity high volume, they all work, who could have thought

[@richardlovelace8134]

Hi Jeff, Will clamshells with resistance help hip pain (kind of a pinch in the hip flexor region) go away when squatting or after deadlifts? I get a real pinch feeling there when doing squats for example.

[@LittleBpaulmuller-Owners]

Yeah you need to widen the stance more, with a bit external rotation

[@LittleBpaulmuller-Owners]

You need to work on the neglected muscles like hip internal/external, abductor/adductor Both isometric and isotonic

[@Emillofootball]

With an exercise like the OH Press, what would be the biggest difference between doing ER’s and doing a Dropset? Is it the easiest way with ER’s since you limit the amount of equipment, or is it just more efficient? Also, is there a limit / range, where ER’s are no longer beneficial? Could you for example do 100 ER’s instead of 20 for the 100 Shoulder Workout, if you have the options and time?

[@AlisonCossburn]

If ur doing a 100 ERs I'd say ur not lifting heavy enough..

[@johnrocksvold9105]

I watched that interview and thought it was great! One question, if you are doing single arm exercises, can you still adopt this technique, or is it best to be doing both sides at a time?

[@nomnomyourmom]

The question should be Why can't you?

[@LittleBpaulmuller-Owners]

The question is why can't you?

[@michalmintystone8067]

Jeff, what would be your minimum effective dose training for flexibility? Thank you in advance if my question gets picked.

[@dineshvah4992]

Hi Jeff, how can this rep still be so effective, without focusing on slowly doing the eccentric part of the exercise? Will it be even more effective if you do that, or do we want only focus on metabolic stress?

[@nomnomyourmom]

Tempo is a variable you can change, slow eccentric is not the only way you have to do every time

[@LittleBpaulmuller-Owners]

Tempo is a variable you can change, you don't have to do slow eccentric every time

[@SPMacIntyre]

"Effective reps" and "ignition set" is just better marketing than "myo reps"

[@LittleBpaulmuller-Owners]

Mo ron thinking any rest Pause technique = Myo rep,

[@SPMacIntyre]

@@LittleBpaulmuller-Owners ok.

[@EllieWoler]

I’d love advice for maintaining strength AND ability to run into 50’s and 60’s as a woman? I’m 45.

[@wojtask2042]

effective reps!