Stop Doing "3 Sets of 12" To Build Muscle (I'M BEGGING YOU!)
ฝัง
- เผยแพร่เมื่อ 25 ก.พ. 2024
- If you are doing “3 sets of 12” in your workouts to build muscle, then you must watch this before your next training session. You see, there is inherently nothing wrong with any rep scheme that you perform if you do so with high effort and an adequate amount of intensity to build muscle. The problem is, 3 sets of 12 is so commonly performed as the end goal rather than considering the effort behind it that it can become a hallmark of ineffective workout programs.
I start this video off by having Jesse perform a sets of dumbbell incline bench press for 12 reps. Your job is to see if you can spot what he is doing wrong on the set. Many might look to the angle of his elbows, the path of the dumbbells or the position of his hands even. None of these would be right. The problem is the speed of each rep, more specifically, the speed of the eccentric or lowering part of the rep.
When you perform your eccentric reps too quickly you miss out on one of the most significant muscle hypertrophy stimuli that is available to you in your workouts. Often times, people will speed through this portion of the rep, completing the lowering of the dumbbells in one second or less. This is not as detrimental when the weights that are being used are significantly heavy and the main driver of growth in this case is mechanical tension.
When the weights start to get lighter, allowing for reps to failure that are greater than 5-6, and more accurately up in the 8-12 rep range, then you need to rely on alternate methods for driving overload. The eccentric muscle damage pathway is one that is perfectly suited to help you to grow. The key factor here is to try and extend that period to about 3 seconds per rep, paired with a 1 second explosive concentric. This is a total of 4 seconds per rep.
When performing a set of 12 reps, this would take you to 48 seconds for the set duration - enough accumulated time under tension to make an impact when it comes to building muscle.
Remember, tension is the language that muscles speak. You must become fluent in it if you want to build muscle fast and forever.
In the absence of heavy weights, that many would argue are better suited to build strength rather than size, then you need to employ methods of set intensification that will help you to grow muscle.
Far too often, people see “3 sets of 12” written on their workout program and they simply want to be able to check off each set and every rep as either accomplished or not. What I am saying is that this mentality is short sighted and not the original goal of the prescription. Who cares if you get to 12 reps? If you fail at 11 is the set not still effective? If slowing the speed of the eccentric down causes you to feel each rep in the target muscle more easily and engage that muscle as intended - does it matter that you came up one rep short of your 12 rep mission?
The answer to all of these questions is no, it does not matter.
Stop fixating on a specific rep count and instead make sure that you make your reps count.
Add onto this the fact that research has shown that you can build muscle with up to 30 reps as long as you perform these sets to absolute failure. The lighter the weights you use, the more important it is to push through the metabolic burn to the point of momentary muscle failure in order to see growth from it. The point is, the 12 rep range isn’t magical but it does require a few modifications to it to make sure that your cumulative tension is equated to the much higher mechanical tensions delivered to muscles when using heavier weight sets.
Likewise, when it comes to performing 3 sets, why? Is there something magical about the number three in so far that doing just 1 or 2 sets would render the exercise ineffective? If you are lightening up your weights because you are fearful that you can complete all 3 sets with that weight then you are already making your first mistake. Instead, use the heaviest weight that you can perform 10-12 reps with in your first set and simply adjust down as needed in subsequent sets to match your output level around your fatigue.
The bottom line is, becoming formulaic with your workouts and fixating on numbers for sets and reps is often a limiter of your ultimate muscle gains. 3 sets of 12 are fine, but when it becomes your mentality it becomes a major roadblock for more muscle growth.
Do This Instead - athleanx.com/x/3-sets-of-12
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If you’re looking for a complete workout program and meal plan with sets and reps done right be sure to head to athleanx.com and use the program selector tool to find the program that best matches up to your goals and current ability levels.
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"Counting repetitions is not your goal. Making all of your repetitions count is the goal".
Worth remembering! Thanks Jeff!
That was actually a good one
Speechless 😮💨🔥
Done that forever. I never ever count
Damn Jeff spitting made facts here
do not marry to the numbers
"The key is not counting your repititions, but to make your repetitions count". BEST ADVICE EVER! 💪🏾
So true
Exactly
It is good advice but using rep ranges still makes sense. Every rep range has a purpose.
@@jordanjoestar76 No it doesnt, TUT only matters.
@@jordanjoestar76rep till Failure dont count reps
Shoutout to Jesse for having to sit in a very awkward position for 10 straight minutes. Talk about tension.
🤣
I was thinking about the same thing here😂😂😂
Jeff told him "Time under Tension delivers Gains" 😂
Holmie neck is jacked up
😂😂😂
0:50 Mistake 1: TUT and Tempo
4:15 Mistake 2: Chase number by reducing set's quality
7:50 Mistake 3: Fixate on 12
"Counting repetitions is not your goal, making all of your repetitions count is the goal"
quality post, thank you!
thank you!
LOL 😂, gee ... I watched the video. I certainly don't need a run down on it .😂
Thanks
Mistake 1: taking advice from a guy who is 160 lbs and has looked the same for over a decade.
You guys are the definition of what internet was created in the first place for: share the knowledge and push one another to the next level. Greetings from Romania! ❤️❤️
Sunt de acord!
🇷🇴💪
Based! 💪
The internet was created for the army and grew in civilian market because of porn.
A quick history lesson 😂
@@valdius85 it is a feedback bro' take it easy.
I have absolutely been guilty of each mistake described at one time or another. I now train with "time under tension" being my leading factor and have seen much better progress. "Once the burn starts, that's when the set starts" is a phrase you don't hear often, but should be something everyone thinks of when they exercise. As a healthcare provider working at a rehabilitation facility, I get a lot of questions about how long to work out, what repetition range to work within, rest periods between sets, etc.. I generally tell people the same thing, don't get fixated on the numbers, what will help you more is time under tension and proper form. This video was a nice refresher for me that expanded what I already new. Thank you for sharing your knowledge with us, Jeff! Appreciate keeping it real and calling people out!
Thank you for a major "lightbulb moment!" Not merely fixating on numbers, but the manner in which this fixation manifests. I should have been able to see much of this on my own, but I was letting my ego (and misunderstandings) guide me--until your saying something so blindingly obvious gave me that moment of clarity. At 71, I've finally been consistent in hitting the gym at least 3 days per week for almost a year now, but some of the gains I'd hoped for weren't showing up (others definitely were, so I wasn't dejected by it all). Now I have one of the reasons why I'm not yet seeing the true beginnings of the results I want and a viable plan to fix that.
Again, thanks ever so for this particular video.
Hlavně to zase nepřežeň
Very insightful, reminds me of Goodhart's law:
“When a measure becomes a target, it ceases to be a good measure.”
Great point. It's like bench press. It was coveted to have a high bench number because that was a decent measure of upper body strength. Then people just aimed for high numbers and used crazy arching techniques to limit range of motion. Is that really measuring strength anymore?
I've never heard that before, but it is brilliant!
A very common and staple problem in scientific research and academic community as well: Replace reps with number of publications, research expenditure, citation, or others. At the end, people find ways to maximize the metric but not merit...
Yes, we're enamored with the bench press, because everyone knows how to do it. But it's a poor indicator of upper body strength.@@stratotele12
Learned something new today, thank you
I've always done 4 sets of 12 reps per exercise and always done each set slow enough to complete the set in 45 to 60 seconds. If I can go past 12, I increase the weight until I can only get 8 reps, then ill work my way back up to 12 reps over the weeks, then increase the weight again. Good time under tension and always pushing for progressive overload. Its never let me down!
I don't train to failure because I need to make it home after the gym. Lol! I definitely focus on form and doing a slow and controlled rep. My body feels good with three sets. 1-2 sets it feels like nothing. 4 sets is too much. I'm not interested in making my muscles huge as a woman but I need them to be strong and have endurance. I don't feel the need to lift the heaviest weight at one rep.
This is the same way I train, though I usually start a block with 3 sets and add 1 more each meso until I have to deload. I use 10-15 rep range on delts, triceps, calves, and quads. Everything else gets 8-12.
Going past 12 on your first set is different than going past 12 on your 3rd or 4th set. Are you waiting to see if you can do 13 on your last set or first set?
Yup, i learned this from AllPro's beginners routine a decade ago, and started using it again last year when i began lifting again
@@jasonoliver7881 My first set. If I can get to 13 on my first set with a specific weight within 45 to 60 seconds, I go up. I'll always try to get to 12 reps on my 2nd 3rd and 4th set too. I can get there most of the time but it takes a longer set to do it... which is even better because its more time under tension.
What a good man/excellent free trainer. Explaining the exercises step by step and in detail how to do safely. A thank you is not enough. I watch your videos at least an hour. Honestly the best.
Dang, this is the best advice I've heard. I'm 51, just got back into weight training and was so focused on the reps but this makes so much sense!
Sr., you are absolutely right, for so many years I made that mistake, just trying to make it to the last rep and doing a poor job. Now I have slow down and I started to see actual results, slowly but surely!! Thank you for teaching the proper way how to exercise.😊
Apart from the amazing knowledge that you have, I find your incredible passion for guiding/teaching/advising us an integral part of my fitness journey. Thanks, Jeff.
Jeff is simply the best I ever seen. So informative and the detail is just easy to understand and to implement. I have 3 grown sons that all use this channel and love it
u haven't seen me!!
By FAR you are the MOST knowledgeable person; I have EVER heard speak about the actual science behind lifting weights. Thanks Jeff, for ALL that you do, and put out there. Keep up the good work. GOD BLESS!!
Interesting use of a semicolon
Absolutely DISGUSTING and offensive, keep your evil cultist crap to yourself instead of insulting people like that
@@ParkerBG *incorrect
Great, Jeff. As a near-80 year-old guy trudging to the gym, I always feel hugely more prepared and psyched up after 1 of your videos like this one. At my age, you want everything to count. Will be following your advice and getting that. You're the best.
Me, too. I just turned 61-years old yesterday, but I started Jeff's program 36-months ago. While I have always strived to be healthy, it was evident around year 57 that my metabolism was slowing down. I stumbled upon AthleanX and I have never looked back. I don't even bother with other programs on TH-cam. After over 35-years in healthcare (now, semi-retired as an administrator), I know the science when I see it. For me, the bands are the "Go To" piece of equipment because they are so versatile.
You guys should start a yt channel.
@@UnblockMind agree! So inspirational!
I will add that Gravity Transformation is another incredible, backed-by-science channel
I'll stop grousing about my impending 40th birthday now that I know there's a bad@ss dude almost twice my age hitting the weights and getting it done. You, sir, rock.
@@augustingarnier4625p
When your channel first started and for a couple of years, you had less than 4000 subscribers and bro science was taking over TH-cam. I'm so glad people now know the magnificent worth of your knowledge. Thank you for persevering Jeff and staying true to what you know is right.
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina Too many people get it wrong so easily. He has to overexplain to drive a point home to smarty pants who think they know everything while they don't.
@@AsAWhiteManMarriedToALatinaquit copy pasting comment, kid
He didn't say anything about half Rep in this vid
Bro science has its merit imo, but like anything it ought to help if it comes from something cohesive. Jeff has a way of explaining things that translates well into people and it works.
Personally I think people should just follow both. Follow someone like Jeff for in-depth explanations on the intricacies of lifting. Follow someone who's a bit more on the bro-science side to get your momentum going (I follow Eric Bugenhagen). Look past the controversies and use things that works for you.
@@RazakelKairo1994 So if Jeff says perform this exercise only from a seated position and Eric says don't you ever do that and perform it standing, for example, what are you gonna do? Personally, I don't want to risk any more damaged joints with bro science. I'd stick with Jeff or someone similar.
New to weight training. On the 'Newbie Struggle Bus'. Have started to see progress and gains slowly (I'm 55) Love what you posted here. Giving it a try next gym session.
Only do one set without drugs you will overtrain and lower the weight slow don't lock out at the top .
This is why as an exercise science undergrad I wholeheartedly support this channel. Jeff explains things based on science principles that so many miss out on. I put every young dude I can onto this channel because it is basically what I learned
I love Jesse's new look. thank you for your good tips
That's pretty gay
@@caseymelick8023it's 2024 handsome
He's not on steroids @@paradigmshift1979
@@paradigmshift1979Jesse made a video on the subject a year ago, the essence of which is "I don't care". He's feeling good about himself, and happy about how far he's come from the sick, suicidal young man he once was.
@@caseymelick8023it is called being nice. Maybe it can inspire you a little bit.
I train on the 3x6-12 principle. I use a weight that I at least can do 6 reps with, and once I reach 10-12, I increase the weight using the same method. Has worked wonders for me.
Do u train to failure? For me some workouts I can’t get more reps than the last workout or I even end up getting less reps
@@tylerhertel3291 I do train to failure. I keep pushing with the new weight until I reach 10-12 reps (usually takes a few weeks), then I add more weight.
This ^
@@tylerhertel3291when you get to where you think you can’t do more, just began to drop set until failure is what I do, get an amazing pump, & along with breaking down the muscles during Time Under Tension promoting great muscle growth/gains.
Exactly this. This method seemed to show the best result for me so it's what i kept doing
Just wow! Incorporated this principle this week and slowing down and creating that tension! Getting sore from doing less reps even though using same weight I was doing with 3X12. No more of that for me. Can’t wait to see results using this principles. Thanks Jeff👍🏼
Thank you for this class man. Definitely cleared out my mind and can’t wait to start doing this.
Always love the knowledge,you never stop learning,I'm 56 and trained all my lifetime,he's educated me from stretching,strength and cardio,5 stars
Nice one pops 🥰
Students for Life
Students of Life, sir
I am also 56. I have been exercising more or less continuously since the age of 12. Keep it up!
Why do you still look like a baby?
This is really good info, and surprisingly still not widely known. When I started training clients in 1988 I would ask them to allow me to select the weight for them (always lower than they thought they could use), and set the pace for the rep (twice the count on the eccentric portion of the rep), and usually found that the proper training weight, was 10-30% less than they had been (mis-)using. My trainers had the motto, "It's not the weight, it's the work!" Keep up the great content.
Thanks Jeff and Jesse! I've learned the importance of the negative and have had more gains in my 60's than i have had my whole life! You're a great teacher sir!
Can you explain more please?
@@awalker9461 Example: With the chest raises done here, the negative is the coming back down to the chest. Slowing this motion down is "more" workout than the push upwards.
@@pinetree5489 thank you!!!
That was great!! You hit many important concepts that are always missed. I always include a discussion about the importance of the amount of rest in-between sets.
Huge fan of how these two explain the science in their videos. It takes the "meat head" factor out of so much noise on youtube. Keep it coming guys! Thank you!
Woman.41z been doing your 100 program for three weeks. BEST program EVER! Have seen faster and amazing results than ever. And I have trained with some “pros” in Northern California that didn’t get me close to what you have. Thanks a million!!!
Thank you! I was just asking this question to myself the other day. I'll start focusing on making the reps count instead of counting the reps. Good stuff!!!
My mind is blown away! I've never looked at it this way and have a newfound focus. Excellent message! Appreciate it!
This is great advice. If you like this go watch Coach Richard Polatino on Championship Muscle. He transformed my approach and have been injury free for 3 years at 52. Good luck from an Englishman 🇬🇧
I really liked the logic. I've often found myself concentrating on finishing the set because I'm starting to lose it, and then going to a lighter weight because I know I can do the "number". I like this methodology!!
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
youtube engagement lol@@AsAWhiteManMarriedToALatina
@@AsAWhiteManMarriedToALatina can you explain the time under tension in that case.
@@hasbun88 so if you feel you can't do 12 just do 11 and make the 11th last extra long if you think you'll have enough energy to do 11.5 reps, rather than doing 11.5 reps. And then if you can almost do 11, take extra long on the 10th rep.on the 3rd set. Seems like he could just said "do low single digits and don't worry about doing less reps on later sets, just take longer under tension" would've been way shorter but he needs 10 min to monetize the video so I don't blame him
@@AsAWhiteManMarriedToALatina agreed sometimes too much information is not the best option. Thanks for the explanation.
One of the greatest things i learned from Jeff is the principle that your muscles couldn't care less about numbers, for them it's all about tension and how they feel. The numbers are just our way of keeping track of progress over time they mean absolutely nothing during a single training session. Great advice.
WOW!!! What a great video on how to make your efforts count in the gym!!! Thank you!!!
Jeff, you are my first stop when I'm looking to get a refresher on proper technique, or new training ideas. However, there isn't much out there for the growing group of 50+ year old athletes who still play sports at a very competitive level, and are looking to build and preserve functional/explosive strength, (vs. bodybuilding). I know you have a history of working with professional athletes, and I believe if you created content for this cohort there would be a robust following, and much needed guidance to this growing demographic. Hope you consider it. Thank you.
Check out... The Knees over Toes guy on YT. (ATG) Jeff recommended him a while back. I've been using his (Bens) workouts for the last 2 years.. and at 59 I'm more mobile and explosive than I was in my 30's. I can run Sprints, perform 30 inch box jumps and dunk a volleyball on regulation size basketball hoop.
Been doing this stuff on and off since the 1970s. 64 year old here. THIS IS ADVICE I HAVE NEVER HEARD! I have heard chunks of this and various tidbits. BUT, this is the best no bullshit set advice yet, WOW! Going to do this IMMEDIATELY! Thanx a lot!
True
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
@@AsAWhiteManMarriedToALatina explaining the reasons behind it probably. If I hear a 25 second video that says "dont do this thing you've heard everywhere, do this instead" I wouldn't believe it for a second. By having him explain the reasons, you understand the logic behind it. Plus I think 10 minutes is the minimum to be monetized? haha
@@AsAWhiteManMarriedToALatinapartial helps stimulate muscle growth.
Thanks again Jeff, this makes total sense! I'm 67 years old and have plateaued in my muscle growth. In two years I've gone from 35% body fat to 17%,, and have added a lot of muscle, primarily thanks to what I've learned on this channel. I'm off to the gym right now to begin this new strategy. Wish me luck!
It's been a month, wonder how this is going for you?
Unfortunately I recently tore my rotator cuff while doing dips. On top of that, my Doctor said I have severe arthritis in the shoulder. So I'm looking at a shoulder replacement. That bring said, I cannot do any overhead lifts, bench press, etc [I couldn't even brush my teeth with that arm for a couple weeks]. I'm still doing everything else, and the pain is manageable., so I'm putting off the surgery as long as I can. Getting old ain't for sissies, 😂. Good luck to you!
@@daynevickers1079 Man I hear you there. Bummer how injuries always seem to set us back but glad at least you're able to keep some stuff going and hopefully you'll be able to get that taken care of and get back to a full regimen. I'll be 52 this year and coming off of triple bypass surgery last year. Time to really start focusing on my health as well. Best of luck to you as well! 💪
@daynevickers1079 get yourself in a good rehab program for your shoulder, don"t go for the replacement yet. Do everything you can, I mean EVERYTHING ! A shoulder replacement is an ugly thing that will limit you a lot more than you already are. I serve as a physiotherapist and I know what I say. Go and see a good physiotherapist to check on you and find out why there is a tear (most often in the supraspinatus) and work from there to fix you scapula well! Good luck
@@fabianmitrache5799 Thanks for the advice, I'm gonnna take it. I will indeed do EVERYTHING I can before having the replacement surgery. All I had to do was look at the metal shaft they stick down the bone to realize it would no doubt be EXTREMELY painful, not to mention a very long journey back to normal. At age 27 I broke my right shoulder/clavicle moto-cross racing. That too over a year to get back to normal (at that young age, even). So yeah, it's a very last resort.
This was your most helpful video to me, I feel like I haven’t been pushing myself as hard as I could. Just merely checking off the numbers…Thank you so much!!
Spent like 3 hours making a new workout plan literally a week ago…. yeah Jeff, 3 sets of 12 for each exercise. Thanks for calling me out, you’re a real one 💪🏼
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
Mike Mentzer talked a lot about this too. It's all about about tension on the eccentric part, which is by far the most important... Good content sir!
Not correct......
Mike Mentzer style of working out puts too much stress on your heart
Thanks as an occupational therapist I found your information helpful. Thanks for sharing.
Wow, Jeff thanks for the insight and great info. Jessie, thanks for being the "regular every guy" that is listening and using this info... you two are the right mix of smart and funny.
Always a treat to get your advise , whatever you say is a treasure . your advise saved my life after my shoulder injury .
From this nearly 68 year old, Franklin Twsp NJ graduate, thanks SO much. Long time subscriber who SHARES. 👊🏻🤙🏻
Franklin is nice. Shout out from Flanders.
I’m 100 years old triple digits yo
I'm a total beginner in workout and i started my workout recently with concept "3x 12reps" without suggested by anyone. I use it simply because i like numbers like 3 6 9 12 15 18 21 24 27 30, also i will always stop my reps among these numbers. And under the faith-guided by my guardian angels which i believe, i was spiritually led by them to here, this channel, and literally letting me know the exact absolute wrong concept that i'm having. Thanks coach Jeff for your previous and crucial knowledge of workout. I know i'm learning from an lovely angel (you).
Great advice and food for thought. I’m a personal trainer, and I generally finish each set with clients by observing when they start to break form, which may be 1-2 reps before failure. Thus, we may do 2-3 sets, but one set might be 17 reps, and the next 11 reps. Occasionally I will also go to failure, but not on every set - I work mainly with clients in their 60s to 80s, so always going to failure will start eating away at their joint health. Thanks for this very useful message.
One of the best videos. I never knew about the 45 seconds needed to reach the best result in terms of reaching the tension peak during the set. Thank you for teaching me something new with every video!
Time under tension helps because it allows more stress and therefore more stress to the muscle allowing for more gains. Sadly not many know about it.
I happen to be at the beginning of the Max Size program. The first wekk calls for 10 sets of 10-100 reps. High volume. He says to lower the weight if you start with too much to get through all 10 sets. But in this video he says that’s all bull crap. He very regularly rants and raves against practices that he demands in his programs. His main approach to teaching is to be negative rather than positive, to put down other people and their ways. Btw, the high volume approach is really working. Man, do I feel it the next day!
All depends on your goals though, so longer sets with high rep counts and lower weights is endurance training while heavy weight and lower reps is strength training. You should be doing both week of strength then 2 to 3 weeks of endurance 1 week off and then repeat, this is what's working well for me
I don't think you watched the full video. He addresses your point at 8:35
Quite possibly, one of your best videos 👍 Excellent advice, I know I'm guilty of doing exactly this.
Thanks Jeff! Great advice! I know it feels different when I focus on the tension and time but have found myself cheating to "get the numbers" and staying at the same weight; even when I should lower the weight to maintain the correct form and timing/tension. I am going to implement your advice in my workouts. Thank you!!!
The OG of TH-cam fitness. An oldie but still a goodie.
Today marks my first month in the GYM, this video is definetely a great source of info. Thank you!
Start watching jeff nippard and youll understand
I've just started training again after a year and after all the research I've done, I wish I found this 10 years ago... Thanks so much.
I have learned so much from following Jeff over the years and continue to do so!! Yes, he sells a program, but he gives away so much free information!!!
Hey Jeff, this sounds like great advice for getting the most out of a single workout. But consistently getting back into the gym is probably the most important factor for gains. That's been my focus. So if I do 3x12 at 50lbs, for example. Next time, I do 3x13. Or maybe I'll drop to 3x10 but increase the weight to 55lbs. As long as I'm not waiting too long to hit those muscles again, I can usually up my effort each time. So for me, the rep count is super helpful to see progress, so long as I'm honest with myself about the quality of each rep. If it's my first time performing an exercise, the level of effort may be arbitrary. But after a couple days in the gym, I get close to a max effort.
🎯 Key Takeaways for quick navigation:
00:00 *🏋️♂️ Focus on Muscle Tension Over Repetition Count*
- Muscle growth is driven by tension, not by hitting a specific number of repetitions.
- Mechanical tension from heavy loads or eccentric muscle tension can stimulate muscle protein synthesis.
- Emphasizing a fixed rep count can lead to compromised form and reduced tension, hindering muscle growth potential.
01:15 *🤔 Reconsider the Significance of Repetition Counts*
- Repetition counts, such as sets of 12, are not arbitrary but designed to ensure adequate time under tension.
- The eccentric phase of a repetition plays a crucial role in muscle growth, requiring controlled movements.
- While higher rep ranges can be effective, focus on effort and tension rather than fixed numbers.
04:25 *💪 Avoid Fixating on Repetition Count*
- Fixating on reaching a specific rep count can lead to sacrificing form and intensity for the sake of numbers.
- Prioritize maintaining proper form and tension throughout each repetition to maximize muscle growth.
- Don't hesitate to adjust weights or switch exercises to ensure effective muscle stimulation, rather than adhering rigidly to predetermined sets and reps.
Made with HARPA AI
Thank you so much!
Came across Jeff during the Pandemic and learned about working to failure. that’s all you need to know. He makes it easy to understand
Finally, thank you for explaining something that has been hinted at by so many but never actually said!!
Jesse's poor neck
😂
😂😅
Pencil ✏️ Neck
Feel the burn 🔥
😂😂
This affirms what I've been learning and doing as I've gotten older and had a couple nagging injuries including a herniated disk. I'm 53. I now focus on "medium" weight, with VERY SLOW, PERFECT form. The Dumbell press in this video is perfect. Sometimes I'll pause in the middle of the eccentric and just hold till it hurts more, then continue the presses. Sometimes I pause at the very bottom and let the weight stretch open the pecs, then go slowly up from there. Or, I'll mix in more of a slow Fly form to accelerate the burn because I'm using "medium" weight vs heavy, then return to the press with a good burn generated. My focus is on fatiguing the muscle thoroughly, not reps or weight, which is a big change, and arguably more "painful" Banging out a set of 12 in 27 seconds is a LOT more comfortable than playing with the eccentric so that you take 60 seconds and your chest is absolutely burning by the 6th slow, perfect rep. Counterintuitively, SLOW, PEFRECT, MEDIUM weight reps and sets can be much more painful than, what I used to do, what Jesse just did, which is doing heavier reps but banging them out faster and getting less burn.
Good work brother, keep on climbing
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
That was the longest 10 minutes of Jesse's life
Beautifully explained. I love the science and logic behind it. I for one, was fixated on reps before watching this video!
I watched a lot of your videos when I was getting seriously into lifting several years ago. This was a great reminder of one of my big takeaways from them that stuck with me: the biggest factor in an effective workout is the effort. Sure, put some thought into your program, have some kind of logic behind it and know what it's going to benefit. But whether it gives results or not all depends on your commitment to "leaving it all on the floor," every time. If you're not pushing yourself to do something you can't yet do, you're not really making progress.
*_Instead do 3 sets until failure 🥴_*
Thats a better way to describe and sum up the resolution.
1 set to utter failure
i prefer that
That's right, @rjaybruhh. The goal seems to be to choose a high enough weight to make those failures close to 12. I'll admit I'm bad at it, though. I'll stop at 12 with some in the tank.
Big facts. Don’t fixate on any numbers. Fixate on failure, or near failure if you’re at the beginning of a cycle. Jeff gets people lost in the sauce.
Who remembers the very first video when Jesse was introduced?
I totally agree. Thanks for this! I will be switching things up tomorrow.
A big 👍 for the advice which really counts for doing sport. I never forget my trainers in any kind of sport "if u do it, do it correct. If not, do it again til it's correct."This mindset u keep your hole life
Jesse has come along way when looking at videos from 3 years ago. Keep it up man!!!
This has been studied several times and everyone says something different. "Faster ascent is better" "there is no difference" "slower is better". People, just lift controlled and safely and find what works for you by trying different variations. The more weight you put up the better (we're talking strength here after all), just don't half rep it or hurt yourself.
Reps are key
I agree. Different things work for different people. And, coming from a powerlifting background, I’ve always prized strength over muscle size. I see big, juiced out dudes benching 405 for a for a few reps. Then I see some 165 lb dude banging out 315s for fives. Sure, the bigger dude is stronger, and obviously looks stronger, but the smaller guy is much more impressive. In fact, back in my day (born in 1961), at our gym, we called bodybuilders “puffpuffs.” To sum it up, we hit the gym and put our backs into it!
"We're talking strength here after all" - strength training is a completely different ball game.
If you are gonna do partials do them in the most stretched half. Not most contracted
They say half reps are better now
Great video. There is both LOAD and TENSION (which you address at about 2 min). Hypertrophy studies show 5 reps to 30 reps grow the most. But we don't have to truly worry about TIME under tension, but the tension under load needs to be considered. So a 5 rep set, with SUFFICIENT LARGE load and good eccentric resistence may not take a long time overall, but still valuable. Problem with 30 reps goes without saying...it burns, tires use out, and you waste a decent amount of time towards failure or near failure I like your stuff. Thank you for taking the time and going over this stuff for us.
That's not the problem, that's the unique stimulus it provides
Learned more from this video than all workout videos that I've seen combined. Well done. New Sub
I've got absolutely no idea what I was supposed to take away from this.
Don't fixate on doing reps just because you have to hit a specific number. If you think you have to do 12 but you only end up doing 5, it's better to just do 5 really good ones than 12 bad ones.
The fitness industry is built on bullshit. They have to come up with “new” things all the time to stay relevant. Just eat right and do the work - whatever your chosen workout is. It’s not rocket science like all these fitness instructors try to make out. Just do the work.
I can't even pay attention because of Jeff's biceps.
Valuable. A good reminder to focus on time under tension. Time to listen to the body and get good at counting!
Time under tension. One of the first concepts I learned in exercise science years ago. it's good to be reminded of this. After a while, I think I stopped focusing on numbers, and started counting once the burn sets in which seems to be around the 30 second mark.
Feel the burn, love the burn! Good video. When I was a teenager a friend of mine introduced me to the idea of 12x10x8 reps increasing the weight with each set. It got a lot tougher on that 3rd set with a lot of tension.
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
I wish this guy and the internet had been around 30 years ago when I was living in the gym. This information is absolutely amazing. But at my age, my tendons are starting to complain loudly about heavy weights. But I never get tired of watching this guy's videos!
Agreed
What about muscles & fittness learned most of it from that!!!!
@@George-zd6rb , yes, I did subscribe to Muscle & Fitness magazine back in the day. It was VERY informative and helped me a lot! This guy takes that to a whole new level.
WOW!!! very very good info Sir.! Thank you. I will apply this to my reps next time.
Its so cool you still have Jesse with you.
As long as you to failure or very close to failure you will grow.
Never in the history of TH-cam has better training advice been given. Never. This wins the Intenet.
But why the hell would you need to make a whole video about not doing half reps? Just do a set of 12, then a set of 10, then a set of 8 so that you can do the full reps? I watched a 10 minute video that can be explained in 25 seconds. WTF.
This is said perfectly. Love that he emphasizes tension and time. Just had this argument a week ago with a friend that does 3/12… I told him 10,8,6 or 8,6,4 and adding weight to push near failure point… slow release and some explosive reps.
Excellent video, also the other one about How to perform reps for most muscle growth. These two videos combined are beast for progression!!! Following you since years and not deceived, even if I stopped for a long time because priorities.
Yeah people are mindlessly fixated on reps. It's fine to do up to 40 reps, so long as you're doing over 10 reps per set(Olympic athletes can do 6 reps for training purposes, but in the ling term you'll fuck up your joints.)
Yeah agree @@AsAWhiteManMarriedToALatina
So in other words, just use a 48 second timer and stop counting reps.
Thank you
Not sure where the 48 seconds came in?
Lords work
No. Count your reps still. Sometimes you will want to power through sets until the time is up, other times you will want to hold tension as long as you can. Let's avoid Plateaus :)
Just max out
"Counting repetitions is not your goal. Making all your repetitions count is the goal." PREACH!
Seriously this is amazing advice and amazing video❤️
Great info Jeff. You guys are the best!💪
so how many?
20 reps min, unless it’s face pulls then do 15 with perfect form
36 sets of 1
Lol
36 sets of 36 reps💪💪💪
All of them
5x5 has been working for me the last 2 decades.
Sorry, new gym guy here, do you mean 5 reps of 5 sets?
@@dt_generalzod5 sets of 5 reps
Yes… that’s what he means.
Excellent advice. I have been doing this and seeing great results!
This is useful for women doing strength training too. I've always gotten caught up trying to do the 12 reps no matter what, and I wondered why I was getting little gains or sometimes falling backwards. Great info. Thanks.
“Don’t get married to the numbers” is what I use to tell my college girlfriend in the bedroom. 👍🏼
She did anyways 😂
🤣
🤣🤣🤣
🤣
7:58 he gives advice you needed to give “don’t fall in love with 12”
doing reps is killing your gains, we finally reached the bottom 😂
Wise words, you have opened my eyes.
Just discovered you and was gonna share with friends and family and in the end you took The Lord's name in vain. Why would you do that? You lost me and others because of it, but that shouldn't be what bothers you.
jesse's mistake is building muscle then covering them up with stupid tattoos
But he just wanted to fit in with the cool kids!
Wooow calm down cool guy. Worry bout your muscles and leave Jesse alone, unless of course your upset that you cant use your screenshots of Jesse the way you wanted.......😮
True.
@user-fg7nw6ln1zto each his own……
Maybe he had the tats before the muscles.
Well I have done for 2 years this stupid 3x12 programs. I can't say nothing changed but when I start to stop counting reps I couldn't believe the results(with a proper diet, average sleep) also I made my last sets to exhaustion. Jeff is a great guy I thought I knew better when I first watched this video but now I appreciate him, thank you for your effort Jeff, thumbs up🎉
haven't checked athleanx for a while, keeps giving solid advice.. good quality reps and control the movement, when it burns the set begins
I do think this matters for growth but not necessarily strength. Powerlifters will stick to pretty strict programing that is pretty low volume (and low time under tension). Novice to intermediate powerlifters do fail to get enough volume because they follow programs designed and used by expert-elite lifters. Jamaal might do 6 total working reps but he's moving a mountain of weight and fatigue, injury risk, and recovery are all factors at play when you get to elite levels of strength.
For most of us this advice is super solid. Personally, I follow mostly strict programming for my SBD lifts but based on how my body feels I will throw in joker sets and I always include an AMRAP if it's not a peaking or deloading week. For my accessories I completely go by feel. Often I'll do something like incline dumbbell press with a goal of 3-5 sets x 10-12 reps with the expectation I fail my last set. If the accessory is on a cable machine I usually include an AMRAP triple drop set as my final set.
Why go to the gym just to go through the motions? Get in, work hard, leave.
This is gold dust, thank you!