Two Exercises Per Day - Pragmatic Bodybuilding with Jeff Alberts

[@turo3066]

I have had a similiar experience with traveling a lot to deal with a parent in poor health. After years off strictly working out at home I decided to join a 24 hour national chain gym. It allows me the option to hit a 20-30 minutes session even during my 4-5 hour trip as a break from driving. I have struggled at times with accepting that 1-2 exercises per session can be effective. It has done wonders for recovery and the stress relief of still doing something several times a week has kept me sane. Thanks for sharing this Godfather!

[@jeffalberts7968]

Rolling with the punches and picking your spots to throw hard punches yourself. Just like a good strategic boxer. Appreciate you sharing, thank you.

[@gorka9020]

Hope she gets better soon.

[@jeffalberts7968]

Thank you, it’s appreciated.

[@Loyaltyinthisbusiness]

Glad to hear everything went well with her. You're such an inspiration. Thank you Jeff, nothing but the best to y'all

[@jeffalberts7968]

Thanks, I appreciate that and have a great Sunday 🤝

[@MailmanMuscle]

I can definitely relate. My wife had a stroke almost 8 years ago. The months following that were rough at home and the gym. She’s doing much better now, so much so that you wouldn’t know she was a stroke survivor unless she told you. Best wishes to your family.

[@jeffalberts7968]

Glad your wife is good man, thanks for sharing your experience and thanks for the support. This bodybuilding thing is important, but in the grand scheme of things, it doesn't compare to those closest to us.

[@matthewjames9136]

Glad to hear your wife is doing well.

[@kevinclark6022]

Sending good thoughts to your wife, for a speedy recovery and to you and your family. Stay strong 💪!!

[@jeffalberts7968]

Thank you 🙏🏻

[@17jnewman]

Man solid advice Jeff. Sometimes the situations you are forced into are the most eye opening. In this case knowing thyself and finding a way to maintain and reinforce what it "takes" to maintain a physique may be less than we think. Thanks to you, I'm on an upper lower 4 day split, something you suggested to me in 2014. I've found a happiness in training that meets frequency and allows me to finally push hard each day instead of petering out throughout the workout due to body part fatigue. Much love and appreciation for the human and coach that is the Godfather.

[@jeffalberts7968]

Jason! Thanks so much and man, I miss our prep together, you crushed it and good to hear you’re still doing well. Appreciate you!

[@17jnewman]

@jeffalberts7968 ya even though I was a bit of an anxious mess it was good times together. If it was less of a drain on mental focus for work and family I'd do it again. But I'm a forever fan now. I still look back fondly on it. You landed the plane damn near perfect Sully.

[@jeffalberts7968]

I feel you, I can potentially see myself becoming a forever fan after my upcoming prep, but we shall see. Good to chat my friend. Thanks again for watching and your support

[@marcellocapone4925]

3:30 Very clever way to perform chest supported dumbbell rows on an incline bench, I've been doing it differently but I will certainly give that a try tomorrow, thanks.

[@jeffalberts7968]

It’s a great way to keep the low back and legs out of the movement which keeps my leg days nice and fresh. Hope you enjoy it too!

[@richardtrass]

Always something to learn from Jeff!!! Sorry to hear you’ve had it tough but glad things are getting better now!!

[@jeffalberts7968]

Thanks Richard 👊🏻

[@dwchillin]

Great video Jeff!!! Family comes first I know how you feel. I had to change my routine from 4 to 3 days a week to take care of my family and work. I guess you do what you have to….to continue to do the things you love

[@jeffalberts7968]

Thanks and 100%!

[@terraflare6198]

Thoughts and prayers for your wife, Jeff. Glad to hear she’ll be ok. Thanks for the continued great content ❤ 🙏

[@jeffalberts7968]

Thank you and you’re welcome 🤝

[@observaabeli]

Thank you for the update, Jeff. I've implemented your training philosophy during the years and it has helped me tremandously. I've been going through rough times for the past 7 months but kept training 0-3x a week nevertheless. Now my mental state is getting better and I'm starting to enjoy training again. I take training less seriously and currently train 2-3x a week but enjoy every session. God bless you, your family and all your close ones. ❤️

[@jeffalberts7968]

You're welcome and sorry to hear it's been rough for you as of late. I'm sending you good vibes that things trend up much sooner than later. I'm happy to hear you're training is enjoyable...that's super important no doubt. All the best!

[@observaabeli]

@jeffalberts7968 Thank you! ❤️

[@Wolloiz]

All the best for you´re Wife and the whole Family! Welcome back!

[@jeffalberts7968]

Thank you 🙏🏻

[@geez-hd6dn]

Great vid. I’m 71 and because of my age, I now only train one muscle part per day. Training 6 days per week I’m done in 30 minutes each session.

[@jeffalberts7968]

Thank you and that’s a solid way to go about it.

[@felipeluizfelten]

I hope your wife gets well soon. Thank you for sharing knowledge for those who want to train without using steroids

[@jeffalberts7968]

Thanks so much and you’re welcome. Happy to share the experiences 👍

[@eduardorojas3195]

Adoro este enfoque y la reflexión detrás, muchas veces nos perdemos en lo "óptimo" sin saber que el hecho de que no sea ideal, no significa que no haya progreso. Lo verdaderamente importante es ser consistente con ello y seguir adelante, un abrazo Jeff! Siempre feliz de escucharte.

[@jeffalberts7968]

💯 Thank you, appreciate you watching 🙏🏻

[@bubblekeiki7395]

Such a helpful video! Thanks so much for sharing ❤

[@jeffalberts7968]

Glad it’s helpful and you’re welcome.

[@fossilfusionz8891]

Sending my love for your wife 💙 keep up the great work Jeff as always 👌💙

[@jeffalberts7968]

Always appreciate your support, thank you!

[@agrelon]

Recently switched a similar approach myself (with just 3 exercises instead of 2 in my case), due to being already heavily taxed mentally and physically with a big house renovation job at the moment. Similar realisation that how I had programmed my training previously, with many more goals, exercises, etc, with how much energy and focus I could actually bring to each session, a lot of sets were rushed or half-assed. Really liking this 3 exercises, 3 sets approach, in my current context.

[@jeffalberts7968]

Adapting to the constraints for efficiency is the key 👍

[@psyberoneofchrist2310]

Praying for you guys 🙏.

[@davidk6269]

Trying to nail down nutrition with the long winter holiday season coming is extra challenging. Not impossible with enough motivation and commitment, but more difficult than other times of the year.

[@jeffalberts7968]

Pretty common for many and if you’re 80% or above and the prior 10 months were real solid, that’s a good batting avg 👍

[@jared0180]

Hi Jeff, thank you for putting this video together and sharing your insights. For the smith machine squat with your feet forward do you have any tips for getting the proper foot position? I always end up with my feet too far forward. Hoping your wife gets better soon!

[@A.P.Garland]

Love this content. Life gets in the way - what can I do come what may? God bless your wife. Hope she recovers perfectly.

[@jeffalberts7968]

Thanks so much, it’s appreciated

[@tonymalczon2060]

Hope your wife is doing better. Have a great day. Thanks for the knowledge

[@yuhno09]

I missed a whole week of training. Deep into Christmas light installs this month anD my wife also had surgery on Monday. Back at it today, "water under a bridge"

[@jeffalberts7968]

Hope your wife is good and holiday prep before training, can’t argue with those type of gains.

[@byRoyalty]

Appreciate the info Milo. With that said, I weigh 275lbs and typically hit 200-220g protein daily and have had great results (550+ DL, 315 bench, 415x2 squat). Especially since it allows me to keep my carbs higher and have more energy in the gym. It’s pretty unrealistic to expect me to get 300g+ of protein. It would have been good if you included a caveat for folks who are heavier, as hitting 1g/lb protein when you’re a SHW becomes pretty challenging in multiple ways.

[@Team3DMJ]

Who is Milo? This comment seems to not apply to the content of this video. -Jeff

[@byRoyalty]

@ I’m sorry, I meant to post this on another video (Milo Wolf’s recent vid on protein requirements). Idk what happened. Huge fan of you and 3DMJ, and enjoyed this video as well.

[@jeffalberts7968]

@@byRoyalty All good, it happens. Thanks, much appreciated!

[@dusan78]

Aging is a scam, do not consent!

[@jeffalberts7968]

💯 and never! Let’s go

[@ATP-James]

I find myself in a similar situation for a number of reasons. Were there any specific considerations for how you paired the two movements?

[@bentleys89]

Looks like 5-6 sets per day. You could consider performing 5 exercises, 1 set of each, 2 or 3 sessions a week - very flexible on moving days, i.e. day 1 then day 3/4/5 all work as the next session. This would save time and I think is more effective in terms of stimulus and recovery. 1 set gives good stimulus and seems to last a good few days. If you're ever short on time I can't see a good reason for using more than one set, given the diminishing returns and increased recovery of multiple, unless you can only do workouts say 8 days apart. But, this doesn't appear to be the case. It's also still quicker including warm ups, loading and changing exercises etc. I've tested both ways and you're halving the workout days. Just I thought, but of course personal preference seems to rule over everything, but there is a more pragmatic way.

[@tedwhite9359]

How often do you switch exercises to feel a better connection while progressively overloading?

[@jeffalberts7968]

I’ll roll until progress plateaus and simply change an exercise to reset again to prevent frustration more than anything. This of course doesn’t happen too frequently because I do want skill acquisition and a consistent baseline to assess from. Outside of that, boredom and aches are good reasons to change exercises.

[@tedwhite9359]

@ I recently started switching up angles, or rotate the bar and dumbbells every 1-2 weeks and noticed a better connection each workout. Safety bar squats every 3-4 leg workouts.

[@latman1]

You're starting your prep in January? How much weight do you figure you're going to have to pull over how long?

[@jeffalberts7968]

Yes ~25 lbs and season will start for me ~September

[@gbffrazao]

Melhoras para sua esposa, assisto do 🇧🇷, sempre ótimos ensinamentos e diálogos, Deus abençoe seus familiares.

[@jeffalberts7968]

Thank you for the support, I appreciate it.

[@jimperry4420]

Good to hear things are getting better. When you walk for cardio, is it on that small treadmill in the foreground? I was thinking about getting one as the wife and I have burned up our second treadmill.

[@jeffalberts7968]

Thank you. Yes, that's a walking pad I purchased about a month ago and it's a nice investment as the weather is getting colder.

[@gcseve]

Hey Jeff, Good to hear from you. And glad your wife is doing okay. What is the brand of your leg extension/curl machine? It looks like the Xmark but I can't tell. Also, do you recommend it? Thanks

[@jeffalberts7968]

Thanks. Yes, XMark Fitness and it gets the job done for the space and price point. Just don’t expect commercial gym quality though.

[@RonMexico527]

Hey Jeff, have you considered antagonistic supersets to save time? I know Eric has been using them a lot.

[@jeffalberts7968]

Yes, I know the tools, for my current mood state, what I’m doing is going to keep me more chill. We always have to consider our personal environment and our personalities.

[@RonMexico527]

@@jeffalberts7968 Gotcha, for you supersets would only exacerbate that rushed/stressed feeling you try to avoid during workouts

[@jeffalberts7968]

💯

[@Карлос-ан]

🔥🔥👍🏻👍🏻👍🏻👍🏻🤝🏻

[@Devil-ig7kl]

I hope she gets better. And regardless your routine, just look at the positive side, you're giving your body an opportunity to recover, i know you're stressed but still reducing volume might be some helpful? Btw I have a question regarding that vertical pull down you did with a wide grip attachment, any tips? It looks like it's mid back focus? Regardless of the weight, I can't pull it close to my chest but with close grip, i can. Is it because my mid/upper back might weak or maybe too tight? Also i noticed that you kept your wrist downwards while doing chest supported row, and i think it's because of removing the extra effort to keep the dumbbell parallel? I'm not sure, I'm going to try it on my next session and i hope it helps.

[@jeffalberts7968]

💯 and why just 2 exercises to ensure efficiency. The pulldown, I get a lot of mid back and lats for sure. Too hard for me to assess your form without any visuals. The wrist on the db row, just naturally where my wrist want to go during the movement.

[@Devil-ig7kl]

@jeffalberts7968 well i agree, it's hard to give advice without an actual footage but any tips to feel the upper and mid back while doing wide grip or chest supported row?

[@charlesfountain3946]

Well this gentleman , bless his heart. Has finally helped a lot of wannabe natties come to grips with real life issues... Life is like a box of cherries... bound to get a pit once in a while... Like in the movie 'Collateral' with Jamie Fox... I ching, eat s***, go with the fuzzies, suck it up, put on a happy face... Because Nobody can go thru your setbacks or disappointment better than you (or for you actually)... Life happens while we are waiting for something better to come along... But somehow it never does for 98% of the folks on the street... Go figure.. Eat, work, sleep, then you die... There is No being (or staying) at the top of your game for more a season or two of your earthly existence... Even Biden, Trump, and least of all Harris all share the same indignities and frustrations of life... Money and fame ain't gonna make it all better: Only your relationship with the God who gave you the breath of life can make a difference, if you know Him and are on good speaking terms with Him... That's the treasure we have all been searching for since we were old enough to figure out your mom and dad really had your best interest at heart until you reached the age where you could launch out into the deep on your strength...

[@jeffalberts7968]

Thanks, do my best to keep it real and share my experience.

[@SmoothHandle]

Hope ur wife’s convalescence is a speedy one! Could you show ur current split given the 2-exercises model you mentioned?

[@jeffalberts7968]

Thanks! What’s on the chalkboard is the current split with my current constraints. Sets 2-3 on most lifts, reps are based on practicality of the exercise and proximity to failure based on rep range to (~0-2 rir) ensure a stimulus. Principles 👍

[@ew-zd1th]

IS your experience that everytime you progress on Lifts, which are Not new= new muscle growth? Even with very Low per week Sets?

[@jeffalberts7968]

No, I don’t think every time you add a rep or load or even a set you grow. If that was the case I’d be walking around at 350 lbs of muscle lol. With that said, intent on progression is important to ensure you’re giving yourself the best opportunity to grow.

[@ew-zd1th]

@@jeffalberts7968 is there a Point of Progress where you now that this is new muscle? For example 20 percent more weight on your working Sets = new tissue?

[@jeffalberts7968]

If it aligns visually

[@Nicholas19823]

Hope the wife is ok Jeff. I do stress wen I’m out of routine , I just do the best I can

[@jeffalberts7968]

Thanks, she’s recovering and doing well. All we can do and muscle retention is pretty forgiving really. It’s a lot more mental than it is physical.

[@272roby]

Un abbraccio a tua moglie ❤

[@jeffalberts7968]

Thank you 🙏🏻

[@ChrisGraeme]

Best wishes for your wife

[@jeffalberts7968]

Thanks!

[@ew-zd1th]

Whats the reason, that you are Not on trt? I guess it would so much easier

[@IronCulturist]

Why should he be on it if he doesn't need it? A lot of people, OP included, seem to think that it is a healthier and easier to get steroid - which it is not.

[@jeffalberts7968]

I don’t need to be on TRT and why does that automatically make things easier? I’d rather lean on 39 years of training experience versus something I have no idea how it would make me feel. Far too many want instant gratification and aren’t willing to go through a process and truly learn how to master themselves. When all said and done, I’ll know I reached my full potential on my own and that’s something I know I’ll be really proud of. Just how I roll with my journey.

[@tedwhite9359]

@@jeffalberts7968 and it would take the fun out of the trial and error.

[@leemaharg3788]

To much waffling ,I lost at about a couple of minutes into this video ,nothing tondo with training

[@jeffalberts7968]

I appreciate everyone is entitled to an opinion and I respect that. I have mine as well, maybe not you I don’t know, but many want/expect things instantly, entitlement. To watch a KZbin video really doesn’t cost too much, of course your time. For me to make the video, it took far more time than just a couple of minutes, so comments like these are frustrating tbh. Also, if you hung in there, I did talk about 2 exercises per day and the reasoning which is because of life’s hardships. But of course in today’s world, there’s far less patience and understanding. Anyways, I appreciate the quick watch anyways and hope your training is well.

[@BORNABASTARD65]

Wasn’t meant for that.