*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…
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
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.
I been following Jeff since he was a little kid. Not following on TH-cam 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.
@@hamdanandalousiy4232 I've been following you following Jeff since Jeff was a kid. In fact I'm writing this from outside your bedroom window as we speak.
Just turned 60, added over 2” on my biceps, increased mass in my pecs, and in the best shape of my life. Your content has changed my life…. THANK YOU Jeff…. #Grateful
I'm 54 and just getting back into the gym after injury and illness that saw me go from 230 to 200 pounds in four weeks. Someone suggested amino acid powders and I've gone from zero to 300 push-ups a day in two weeks. There's simply no muscle soreness after exercising or in the morning so I can just keep on going.
JRE embraces a lot of psuedo science, maybe he doesn't want to be associated with that stuff. Or maybe he doesn't want to travel far. Or maybe he just likes doing his own channel stuff. Who knows
@@Vusseyv881 His advice on external rotation saved me. My shoulders were in BAD shape. I found this channel 8 years ago while looking to find out what was wrong with me. 30 years of "not so correct" in the gym did me in there for a while.
I tried this for the first time today. The best workout and pump I have had in a long time. I'm 61 and I'min the best shape I've been in 30 years thanks to Jeff!
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.
As a sports medicine physician I love this channel and have been a long-time subscriber. I even will refer some of my patients to specific videos based on what they're looking for and their underlying concern. Keep up the great work Jeff!
as someone who also had classes in sport science, Im strongly wondering - especially regarding the newest research - how you get to this point? at least I learned in my class that this is probably at best a semi good approach
@ so the thing about new studies in the exercise science realm really depends on what they’re measuring. Some studies use EMG to measure muscle “activation” and you have different YT channels quoting these. Others will look so far as measuring muscle size at a sarcomere level which other YT channels will quote. Another study will measure the actual muscle size (e.g. measure bicep size before during and after certain protocol) which some other people on YT quote. It can be really confusing for people that don’t have a background in science and/or statistics. But the overall message I think everyone should take is that there is no ONE way to gain muscle hypertrophy or strength for that matter. The way I look at it is that all this info is like walking through an orchard that has different trees that have fruit. You take the fruit you like and the trees that have fruit you don’t care for you don’t cut them down, rather you just leave them and continue on your journey.
@@liftacar yes there are definitive results. like going more close to failure will lead to better results. or emphasizing the deep stretch. effective reps on the other side is exactly one of those methods with very mixed results, therefore my critic.
@@dallastexas5653 I think the gains are effective cuz I now have more strength, more weight for the exercises, and also increase circumferences. But I think for muscle volume you should still prioritize total repetitions, I’m just too busy to have time to do that, and my main goal is increasing strength anyways.
I’ve been working or exercising since my teens, and now I’m 73. Working out for me is like breathing. I want to say thank you for making this video and advice available, truly a game changer. If anything, it’s added another fantastic level of exercising. Thank you Jeff
Every time I watch this channel, I learn something. This guy is a class act. Not only shows you what to do, but why, and how to avoid mistakes, and even gives alternatives. This is a high standard to complete, and he does it every video. Man you're a fantastic resource.
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
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 👍🏻
Indeed I do, it is very easy to set it as part of every group. Tests what weight ur currently at and then easy to track progress as ur weight goes higher 👍🏻
Do you stay in this cycle or rotate with something else then back? I don’t see myself cycling into anything else once I start this, as it looks to be most effective.
@@emmanuelc1687 Soo example on BACK DAY= if its Lat machine - Do this ignition on the 4/5 exercises, so wide grip - set my weight (65kg at mo) do my ignition 8/10 wait 15secs then into the 20. Last up 7/8 - rest 15 sec then bk into - in at 6 15sec - til 20 total. Then move onto close grip repeat⬆️, underhand repeat ⬆️ V bar etc. That's my cycle hitting every part then move onto a different BACK exercise, still with that ignition in place 👍🏻
That’s great, definitely doing this today! Thank you so much for responding. Do you also do sets without ignition? Or do you now exclusively do your sets like this?
I’ve been in decent shape since my 20’s having done serious weight training in the gym in stints of 4-10 months per year (yup, constency is the hardest part). Always the traditional 3x10 or 3x12. Three months I started following Jeff’s Effective Reps Strategy to see if I would get better gains. Wow. I gained 9lbs of mass (not 100% lean muscle due to eating like a horse) and I’m soon pushing 50! I have never seen such gains except for 20 years ago when I had dropped 15lbs due to illness, and worked out daily for months with a massive diet. It makes perfect sense. Those 20 effective reps with a micro rest break destroy you compared to 3x12 with long breaks. DO EET!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Jeff has been one of the number one sources of body building and nutrition knowledge I have had over the last 12 or so years I have been following him. Thank you Jeff. I have loved your work from the start and hearing these people talk about you in this manner is really lovely. I wish you the best in your career, all the best
Love to see the recognition. I have been following you for close to a decade, and nobody comes close to helping me understand working out like Athlean-X
@@TheExistentialVeganI agree. I think it depends on advanced you are as weight lifter. I am not that advanced, so I do three to four exercises per muscle.
Printed out all these ER workouts. Laminated them. Rotate through them. Been doing this for a couple months. Can’t say enough about the results. Can see it and feel it. JC is the man.
Been using athleanx a few years now and been listening to other people on TH-cam trash talk him, but when Thanos stands up and gives his approval, I know all of us here are in the right direction💪
I was out for 18 months after having my shoulder rebuilt. Starting over, the same time my 18yr old son was starting to work out, we did these (called the 100's) for our whole body. The progression of muscle size and strength was great. I vary my workouts now a few weeks at a time but I always come back to the 100's and do them for atleast 30-45 days. Amazing workout for beginners and maintaining. THANKS for the great information.
I ve been following the 100 reps workout for a month now, feels amazing and I dont think i'll come back to "regular" workout anymore, thanks Jeff for this free amazing knowledge !
Best exercise and workout channel I’ve ever found. Been following for about a year and have learned way more than I ever thought. Have seen great results and benefitted from your obvious talent, experience and knowledge. Thanks Jeff!
I have always admired how disciplined your approach to youtube and advertising yourself and your knowledge. Combining the technical description with the "customer" testimony/review was elegant. that was an elevated version of your content. thanks.
@ That’s true! I actually have the Pumping Iron DVD and used to watch it a lot, but never thought about what Arnold said about the last few reps. You’re right!
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.
Hey Jeff long time first time here! I've been following you for more than ten years now and I can finally say that this year, after all these years, I became jacked. A lot of back and forth and trying out stuff but hard work pays off. Thanks Jeff!
🤔 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.
Adopted this lift method today to my dumbbell press sets….best work out I’ve had in years (66+ and still lifting ), immediately sent this link to my gym rat son and nephew, thanks, Jeff !!
Been doing this since you first mentioned it early in the year (maybe last year). I'm 59, do Brazilian Jiu Jitsu and train in the gym 4 days. This method has cut my time in the gym, increased my development and I see a difference. My strength continues increase as well. It will tire you out quickly at first.
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!
I've been using a couple Beach Body workouts for cardio and endurance for the past decade, but I always give credit to Jeff and athleanX for muscle training and especially hitting one particular muscle group. Putting the science in the training
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
Didn’t start lifting until the pandemic hit. I was about 49 since then I put on 15 pounds of muscle and I have followed you consistently the whole time. I love your perfect 100 with the effective reps have shown me the most results and I apply it now to any exercise I do. I think this is a great video Because you’re actually showing us what failure looks like. I usually go to the gym on my lunch break because I work long hours and I am lucky enough to be able to go to the gym on my lunch break and the effective rep workout lets me do a 40 minute workout that I leave feeling.
Fitness is such an interesting obsession, I have a generally positive self image, and I’m quite confident. But one thing I still notice is no matter how fit or strong I look or feel, it’s never good enough. I never truly feel like I have the exact body I picture in my head. It’s fascinating psychology.
Seeing engaging to failure was really useful. I’ve been following the 100 series for several months. Amazing improvements…hoping I can take it to another level now! Cheers guys.
Thinking the same way, there are already a lot of studies that confirmed, that short terms of Restingperiods are not gaining to more muscle growth, no instead they are contraproductive for muscle growth, cannot admit to that hypertrophy statement
Nah you think there's only one way to train when in fact it's the fastest way to plateau You also most likely made up your workout instead of doing Jeff's
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.
@@JaegerDreadfulshorter based on your opinion? Beginners should do a balance of intensity/volume workout, this effective Rep workout is on the high intensity low volume side
Props Jeff - happy to see the fame spreading and I agree with Chris, best follow I have too. Am by the way now reformulating some of your stuff to help my 16y old daughter slim down legs+hips, tighten up arms (tri) and see if (with diet as well) can help her lose the "woman pouch"
@@Zugmaschine but therein lies the issue: you have to match the volume. At that point, why put yourself through hell with rest pauses when you can do straight sets and get the same results?
answer for weeny, intensity and volume balance each other out, if you increase intensity then you don't have to do as much volume and vice versa. Volume is a very important factor doesn't prove why waiting longer is much better whatsoever.
@@boscodomingo 1. If you increase intensity then you don't have to do as much volume, if you put yourself through hell then you do less work and it takes less time. 2. Keep doing the same thing every time is the faster way to plateau, so after a while it's gonna give less results if you keep providing the same stimulus.
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
@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.
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
@@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
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
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 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.
@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
I immediately implemented this strategy and it works great. Today I trained my triceps. Next days I will try with the other muscles. Great content as usual!
Rest periods typically are to do with replenishing energy systems. ATP-PCR; lactic acid system; aerobic system. Different muscle fibre types utilise energy systems to different degrees and require different amounts of rest to recover. If you want maximum performance it's important to know how long you need to rest to replenish those energy systems. During training that might be less important. What you're training for should determine your rest periods.
@@ColePalmerUK studies indicate if you rest 2min you are fine. if you rest more it doesnt change much. if you rest way less like a min or less the value is decreasing a lot but if you just do more sets one can get similar effects. bc of school or work I always had times were I trained like that (really short breaks) and what I noticed the most if the mental fatigue coming with it. if you dont have time pressure, I would argue its better just to take your time. its also better for strength (to much stress can actually decrease max strength).
Hell yeah! Love the 100s, before I bought the 2 beast programs and warrior program I got started with my fitness journey by making a routine combining the "perfect" playlist and 100s playlist. Keep em coming hoss 💪💪 Love the shared knowledge on these videos
Jeff really knows his stuff, he's videos on how to deal with lower back pain were the ONLY one that worked for me. Trapped nerve for example, forget about rolling on a ball, that's what others tell you.
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.
Rest-pause has been around for decades but this is a great twist on it. RP does a lot of muscle damage. This “effective reps” is going to be a good experiment to push through some plateaus I’ve been having on chest, biceps and triceps. I plan to do this routine for 4 weeks and then deload for a week
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.
@@mart34 OK sorry. I meant to ask what's more optimal than what the video described since you say this isn't necessarily the optimal way. Not hating just curious.
@saleemali594 The problem that I've found is that there are too many schools of thought on what precisely is optimal. Based on what I've read, you're in the right ballpark if you're- 3-5 sets, 5-20 reps, 30s-2m rest between sets, explosive positives and controlled negatives. Volume is a bit hard to quantify, but with a bit of experience, you'll know if you're overtraining (fatigue is the symptom). Just stick to whatever your method is, and make progress
I have learned the concept of effective reps on this channel before and I feel much more fatigues in a considerably fewer time. We wanna be ineffective, but this concept makes my workout so much more effective eventually. Thx.
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 😅😅
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.
@@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)
You can’t be bothered to write his name correctly nor take the time to write a well structured question without typos, why should he take the time to answer you?
I am sorry I saw this video 1 min when it came out I was typing as fast as I could so it would be one of the first comments he would see. And yes I know you are right.
im not him, but you can do defecit pushups, dumbbell bench press, and a chest fly if you have machines available, dips are also great. 10-20 total sets per week using of any 2 of those. Biceps are good with Preacher Curls, standing or seated curls with the wrist twist, and EZ Bar curls and reverse grip curls for the Brachiallus, Triceps you got pushdowns and skullcrushers, then finally for forearms you got wrist curls, deadhangs from a bar, those spring grips, and barbell rolling. hope this helps
*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…
Thanks
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
@@tanmayfadnis5440 go to a physical therapist in your country.
😂 you know the answer don't ask!
@@tanmayfadnis5440 One can't reliably specify without further inspection, you should seek help.
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.
I been following Jeff since he was a little kid. Not following on TH-cam 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.
@ I like to imagine Jeff being ripped in elementary school
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!
Yup, I miss basement Jeff and those killer workouts. I even remember when he was putting out baseball specific workouts.
The dude is the best.
@@hamdanandalousiy4232 I've been following you following Jeff since Jeff was a kid. In fact I'm writing this from outside your bedroom window as we speak.
Just turned 60, added over 2” on my biceps, increased mass in my pecs, and in the best shape of my life. Your content has changed my life…. THANK YOU Jeff…. #Grateful
Amazing 🎉 congratulations
I'm 54 and just getting back into the gym after injury and illness that saw me go from 230 to 200 pounds in four weeks. Someone suggested amino acid powders and I've gone from zero to 300 push-ups a day in two weeks. There's simply no muscle soreness after exercising or in the morning so I can just keep on going.
I remember a guy asking Mohamed Ali how many sit ups he does. He said I don’t know I only start counting once they hurt. A example of effective reps.
How has Jeff never been invited to JRE? Straightest player in the game. Much respect Jeff 👊🏻
JRE embraces a lot of psuedo science, maybe he doesn't want to be associated with that stuff. Or maybe he doesn't want to travel far. Or maybe he just likes doing his own channel stuff. Who knows
@@MentaljediJoe also invites established scientists so I don't know how being on his podcast would tarnish Jeff's reputation.
Rogan is biased trash
Probably because he is a straight shooter.
Yes. No BS. This channel ENTIRELY changed my fitness routine and my physical fitness for the better. Age 56.
Same. Changed things I’ve been doing for 40 years
@@Vusseyv881 His advice on external rotation saved me. My shoulders were in BAD shape. I found this channel 8 years ago while looking to find out what was wrong with me. 30 years of "not so correct" in the gym did me in there for a while.
I thought I accidentally clicked Joe Rogan’s channel😂
Right!!! I glanced back to be sure! 😂😂😂
Had a Rogan vid right above it on the main page thought it had glitched.
me too
🤣👍
😂😂😂😂😂
I tried this for the first time today. The best workout and pump I have had in a long time. I'm 61 and I'min the best shape I've been in 30 years thanks to Jeff!
Could you explain how you do it?
Checkout Borge Fagerli, he created the myo-reps technique.
@lokoloki700 I just followed the instructions in the video and applied it to Many of my sets
You don't look 61. What's your skincare routine?
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.
As a sports medicine physician I love this channel and have been a long-time subscriber. I even will refer some of my patients to specific videos based on what they're looking for and their underlying concern. Keep up the great work Jeff!
as someone who also had classes in sport science, Im strongly wondering - especially regarding the newest research - how you get to this point? at least I learned in my class that this is probably at best a semi good approach
@ so the thing about new studies in the exercise science realm really depends on what they’re measuring. Some studies use EMG to measure muscle “activation” and you have different YT channels quoting these. Others will look so far as measuring muscle size at a sarcomere level which other YT channels will quote. Another study will measure the actual muscle size (e.g. measure bicep size before during and after certain protocol) which some other people on YT quote. It can be really confusing for people that don’t have a background in science and/or statistics. But the overall message I think everyone should take is that there is no ONE way to gain muscle hypertrophy or strength for that matter. The way I look at it is that all this info is like walking through an orchard that has different trees that have fruit. You take the fruit you like and the trees that have fruit you don’t care for you don’t cut them down, rather you just leave them and continue on your journey.
@@liftacar yes there are definitive results. like going more close to failure will lead to better results. or emphasizing the deep stretch. effective reps on the other side is exactly one of those methods with very mixed results, therefore my critic.
ABSOLUTELY, one of the best, most value laden channels on TH-cam.
You reap what you sow & Jeff Cavaliere is the standard! Your heart must be so full brother. Lots of love from Australia.
Effective reps are very helpful. Made my workout possible with a busy schedule. And the gains are tremendous.
how do u measure your gains
Are they effective gains though?
@@RedRumble14 weight and chest circumference
@@dallastexas5653 I think the gains are effective cuz I now have more strength, more weight for the exercises, and also increase circumferences. But I think for muscle volume you should still prioritize total repetitions, I’m just too busy to have time to do that, and my main goal is increasing strength anyways.
I’ve been working or exercising since my teens, and now I’m 73. Working out for me is like breathing. I want to say thank you for making this video and advice available, truly a game changer. If anything, it’s added another fantastic level of exercising.
Thank you Jeff
Every time I watch this channel, I learn something. This guy is a class act. Not only shows you what to do, but why, and how to avoid mistakes, and even gives alternatives. This is a high standard to complete, and he does it every video. Man you're a fantastic resource.
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
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 👍🏻
And you apply this technique on every muscle group?
Indeed I do, it is very easy to set it as part of every group. Tests what weight ur currently at and then easy to track progress as ur weight goes higher 👍🏻
Do you stay in this cycle or rotate with something else then back? I don’t see myself cycling into anything else once I start this, as it looks to be most effective.
@@emmanuelc1687 Soo example on BACK DAY= if its Lat machine - Do this ignition on the 4/5 exercises, so wide grip - set my weight (65kg at mo) do my ignition 8/10 wait 15secs then into the 20. Last up 7/8 - rest 15 sec then bk into - in at 6 15sec - til 20 total.
Then move onto close grip repeat⬆️, underhand repeat ⬆️ V bar etc. That's my cycle hitting every part then move onto a different BACK exercise, still with that ignition in place 👍🏻
That’s great, definitely doing this today! Thank you so much for responding. Do you also do sets without ignition? Or do you now exclusively do your sets like this?
I knew this channel would get this kind of recognition. Jeff has the highest level of professionalism I have ever seen.
Jeff you're a legend, you deserve this recognition and appreciation! Many thanks for everything!
I’ve been in decent shape since my 20’s having done serious weight training in the gym in stints of 4-10 months per year (yup, constency is the hardest part).
Always the traditional 3x10 or 3x12.
Three months I started following Jeff’s Effective Reps Strategy to see if I would get better gains.
Wow. I gained 9lbs of mass (not 100% lean muscle due to eating like a horse) and I’m soon pushing 50! I have never seen such gains except for 20 years ago when I had dropped 15lbs due to illness, and worked out daily for months with a massive diet.
It makes perfect sense. Those 20 effective reps with a micro rest break destroy you compared to 3x12 with long breaks.
DO EET!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Good to know your mot her still has to work in the adult industry
Jeff has been one of the number one sources of body building and nutrition knowledge I have had over the last 12 or so years I have been following him. Thank you Jeff. I have loved your work from the start and hearing these people talk about you in this manner is really lovely. I wish you the best in your career, all the best
Humorist Ashliegh Brilliant said it best; "The most annoying disciplines are those I must inflict upon myself". This is another great episode, Jeff!!
Love to see the recognition.
I have been following you for close to a decade, and nobody comes close to helping me understand working out like Athlean-X
Tomorrow is chest day, gonna try this and observe for a month. Thank you Jeff!
Bro, every day is chest day
Jeff called it International Chest Day 😅
@@TheExistentialVeganI agree. I think it depends on advanced you are as weight lifter. I am not that advanced, so I do three to four exercises per muscle.
Printed out all these ER workouts. Laminated them. Rotate through them. Been doing this for a couple months. Can’t say enough about the results. Can see it and feel it. JC is the man.
Been using athleanx a few years now and been listening to other people on TH-cam trash talk him, but when Thanos stands up and gives his approval, I know all of us here are in the right direction💪
Ah the value we place on celebrities
I hope to be in the shape Joe is when I’m in my mid 50’s and still wrestling.
I was out for 18 months after having my shoulder rebuilt. Starting over, the same time my 18yr old son was starting to work out, we did these (called the 100's) for our whole body.
The progression of muscle size and strength was great. I vary my workouts now a few weeks at a time but I always come back to the 100's and do them for atleast 30-45 days.
Amazing workout for beginners and maintaining.
THANKS for the great information.
I ve been following the 100 reps workout for a month now, feels amazing and I dont think i'll come back to "regular" workout anymore, thanks Jeff for this free amazing knowledge !
Same here brother. The whole 100 reps workout finishes in one hour.👍👍
@@dineshattri653 yep love the fact that it saves me a lot of time and keeps me from being on my phone like an idiot between sets 😂
you will, for fitter ppl its just a bad approach over time
@@itsmyboardwhotalk why is that?
@@Youssef_Ben_Yedder bc its extremely fatiguing and especially if one does a competitive sport
Best exercise and workout channel I’ve ever found. Been following for about a year and have learned way more than I ever thought. Have seen great results and benefitted from your obvious talent, experience and knowledge. Thanks Jeff!
Better Thumbnail Caption: "JEFF-ECTIVE!"
ER really forces you to lean into the painful part of the reps. I can't wait to try this out on my next workout. This is genius
I close to my 55 , I look better when I was 22 ( working out from my team years) , thanks of Jeff videos
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
60 lbs dumbell flat bench press.. 1st set 22, 2nd set 11-12 3rd set 6-7 max.. All done till failure.. Love it!
Finally, another upload from you!
I have always admired how disciplined your approach to youtube and advertising yourself and your knowledge. Combining the technical description with the "customer" testimony/review was elegant. that was an elevated version of your content. thanks.
Wow, that was amazing information and insight! Never thought about working out in that way before.
me neither
@ That’s true! I actually have the Pumping Iron DVD and used to watch it a lot, but never thought about what Arnold said about the last few reps. You’re right!
Been doing Jeff's program for three years now. I look like a completely different person. Its amazing.
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.
Hey Jeff long time first time here! I've been following you for more than ten years now and I can finally say that this year, after all these years, I became jacked. A lot of back and forth and trying out stuff but hard work pays off. Thanks Jeff!
Got this from Jeff a while back. Works a treat as is good if you are pushed for time 👌🙏
I've been training like this for years doing 5x5 with 30-50sec. breaks. IT AWESOME!
🤔 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.
Love how this channel has grown! Congrats Jeff! (and Jesse)
This notification popped up as soon as i stepped foot into my gym for chest day
Yeah, and then the spice girls showed up and opened a free kissing booth and they gave away free protein shakes afterwards
This dude has taught me EVERYTHING over the last 7 years.
6:22 I heard Jeff pronouncing underestimate as under-restimate :)
A beautiful play on words. Not sure what's better. Him saying it or you noticing 😂
Adopted this lift method today to my dumbbell press sets….best work out I’ve had in years (66+ and still lifting ), immediately sent this link to my gym rat son and nephew, thanks, Jeff !!
This blew my mind!
Thank you for helping the way you do I really learned a lot with you again thanks
I’m happy this channel got mentioned on JRE so elaborately.
Been doing this since you first mentioned it early in the year (maybe last year). I'm 59, do Brazilian Jiu Jitsu and train in the gym 4 days. This method has cut my time in the gym, increased my development and I see a difference. My strength continues increase as well. It will tire you out quickly at first.
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!
He fixed my shoulder. Couldn't bench press without pain before jeff.
I've been using a couple Beach Body workouts for cardio and endurance for the past decade, but I always give credit to Jeff and athleanX for muscle training and especially hitting one particular muscle group. Putting the science in the training
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
Sometimes wearing barefoot shoes can help with these types of issues
He already made about flat feet, he even taught how to run
Write a email to him. Here he will not answer.
Didn’t start lifting until the pandemic hit. I was about 49 since then I put on 15 pounds of muscle and I have followed you consistently the whole time. I love your perfect 100 with the effective reps have shown me the most results and I apply it now to any exercise I do. I think this is a great video Because you’re actually showing us what failure looks like. I usually go to the gym on my lunch break because I work long hours and I am lucky enough to be able to go to the gym on my lunch break and the effective rep workout lets me do a 40 minute workout that I leave feeling.
Fitness is such an interesting obsession, I have a generally positive self image, and I’m quite confident. But one thing I still notice is no matter how fit or strong I look or feel, it’s never good enough. I never truly feel like I have the exact body I picture in my head. It’s fascinating psychology.
Body dysmorphia is what that is 😢
@ perhaps, glad I don’t want to lop off my Willy though
i understand that well. but, if you arrive st your goal- then what? is it the destination or the journey?
Seeing engaging to failure was really useful. I’ve been following the 100 series for several months. Amazing improvements…hoping I can take it to another level now! Cheers guys.
I've never been this early since my birth
Me either.
This method is by far the best thing I've come across in almost seven years in the gym.
Have you tried it for other muscles? Biceps, legs, abs? Thanks !
Hydrate, warmup, stretch. Let’s go!
TOTALLY. I´VE BEEN FOLLOWING JEFF FOR YEARS
Correct me if I'm wrong, but isn't this what Dr Mike Israetel calls myo reps?
Seems to be, yes.
i believe so
pretty much, he just likes to do multiple effective rep sets per exercise.
Myo reps match
Very similar although I think Dr. Mike uses 5 seconds of pause or just generally less than 15 seconds.
I agreed!!! The best TH-cam channel for physical fitness
Nah this is how i thought I needed to train when I started. These short rests.
Resting longer helped me progress way better
Thinking the same way, there are already a lot of studies that confirmed, that short terms of Restingperiods are not gaining to more muscle growth, no instead they are contraproductive for muscle growth, cannot admit to that hypertrophy statement
@@julianausserbauer5772list them unless they're made up
Nah you think there's only one way to train when in fact it's the fastest way to plateau
You also most likely made up your workout instead of doing Jeff's
You deserve all the recognition. I live in NY and remember your old commercials back in the day
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?
Same question from a 55 year old who has been regularly lifting for about 5 years (also a hard gainer in the chest)
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.
Not for beginner, do it if you're at least intermediate
@@LittleBpaulmuller-Owners That doesn't mean rest longer if you are a beginner, rest shorter if you are a beginner.
@@JaegerDreadfulshorter based on your opinion?
Beginners should do a balance of intensity/volume workout, this effective Rep workout is on the high intensity low volume side
Props Jeff - happy to see the fame spreading and I agree with Chris, best follow I have too.
Am by the way now reformulating some of your stuff to help my 16y old daughter slim down legs+hips, tighten up arms (tri) and see if (with diet as well) can help her lose the "woman pouch"
answer for 3:30 is that volume is a very important factor alongside intensity, this is why waiting longer is much better
The sience say, Rest-Pause-Sets give similar responses in strength and muscle growth as traditional sets, as volume is equated.
@@Zugmaschine but therein lies the issue: you have to match the volume. At that point, why put yourself through hell with rest pauses when you can do straight sets and get the same results?
@@boscodomingoagreed, the only time that I'll use this type of method is if I'm in a tight schedule.
answer for weeny, intensity and volume balance each other out, if you increase intensity then you don't have to do as much volume and vice versa.
Volume is a very important factor doesn't prove why waiting longer is much better whatsoever.
@@boscodomingo
1. If you increase intensity then you don't have to do as much volume, if you put yourself through hell then you do less work and it takes less time.
2. Keep doing the same thing every time is the faster way to plateau, so after a while it's gonna give less results if you keep providing the same stimulus.
Been training for years, and yet this video has just changed my workout plan
How many total reps and workouts are effective for hypertrophy?
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
@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.
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
@@smezbuilds9897 okay, thank you.
@@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
Thank you for showing up how is it done!! I finally got it!!please keep uploading this type videos where we can follow you along the video.
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
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
are you rich? those sh*ts are $1k! I thought i was boujee with my boflex 552s lol
I like my Power Blocks
@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.
@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
I immediately implemented this strategy and it works great. Today I trained my triceps. Next days I will try with the other muscles. Great content as usual!
Rest periods typically are to do with replenishing energy systems. ATP-PCR; lactic acid system; aerobic system. Different muscle fibre types utilise energy systems to different degrees and require different amounts of rest to recover. If you want maximum performance it's important to know how long you need to rest to replenish those energy systems. During training that might be less important. What you're training for should determine your rest periods.
how about for max hypertrophy
@@ColePalmerUK studies indicate if you rest 2min you are fine. if you rest more it doesnt change much. if you rest way less like a min or less the value is decreasing a lot but if you just do more sets one can get similar effects.
bc of school or work I always had times were I trained like that (really short breaks) and what I noticed the most if the mental fatigue coming with it. if you dont have time pressure, I would argue its better just to take your time. its also better for strength (to much stress can actually decrease max strength).
@@itsmyboardwhotalk thank you 🙏
Hell yeah! Love the 100s, before I bought the 2 beast programs and warrior program I got started with my fitness journey by making a routine combining the "perfect" playlist and 100s playlist. Keep em coming hoss 💪💪
Love the shared knowledge on these videos
When will joe have jeff on the podcast?
this vid gave me a whole new perspective. thank you!!
lol Jeffs swooning !!!
Ya'll funny
Congrats Jeff. You deserve the credit for your expertise 👍
Cool. Could this be done and be effective doing pushups instead of using weights?
Yes.
deficit pushups especially, same motion just opposite direction
Jeff really knows his stuff, he's videos on how to deal with lower back pain were the ONLY one that worked for me. Trapped nerve for example, forget about rolling on a ball, that's what others tell you.
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.
i implemented this last week and i love it. Thanks alot
It's just rest pause. Mike Menzter
myo reps dr.mike.
You're right. It's the same training principle.
Menzter didn't invent rest pause
@@justinriley8651 this ain't myo rep,sherlock
@@LittleBpaulmuller-Owners you better get big paul to teach you! watson
Rest-pause has been around for decades but this is a great twist on it. RP does a lot of muscle damage. This “effective reps” is going to be a good experiment to push through some plateaus I’ve been having on chest, biceps and triceps. I plan to do this routine for 4 weeks and then deload for a week
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.
The sience say, Rest-Pause-Sets give similar responses in strength and muscle growth as traditional sets, as volume is equated.
What's the optimal method?
@saleemali594 Doesn't exist. Just eat well, rest well, lift weights close or to failure, do it consistently, and make progress over time.
@@mart34 OK sorry. I meant to ask what's more optimal than what the video described since you say this isn't necessarily the optimal way. Not hating just curious.
@saleemali594 The problem that I've found is that there are too many schools of thought on what precisely is optimal. Based on what I've read, you're in the right ballpark if you're- 3-5 sets, 5-20 reps, 30s-2m rest between sets, explosive positives and controlled negatives. Volume is a bit hard to quantify, but with a bit of experience, you'll know if you're overtraining (fatigue is the symptom). Just stick to whatever your method is, and make progress
I have learned the concept of effective reps on this channel before and I feel much more fatigues in a considerably fewer time. We wanna be ineffective, but this concept makes my workout so much more effective eventually. Thx.
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 😅😅
Same, I'm super confused now 😂
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.
@@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)
Confusion in the air
I think either way will work,But I'm a nobody.
Best workout advice I’ve heard in awhile, gonna start doing this from now on
it's sad that all these are variations of Arthur Jones / Mike Mentzer methods are not credited properly...
It's sad that m rons think they invented rest Pause
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.
Athline X if you have time to respond I am a 16 year old boy that is 6,3 what are the best work outs for arms and cheats I could do?
You can’t be bothered to write his name correctly nor take the time to write a well structured question without typos, why should he take the time to answer you?
I am sorry I saw this video 1 min when it came out I was typing as fast as I could so it would be one of the first comments he would see. And yes I know you are right.
im not him, but you can do defecit pushups, dumbbell bench press, and a chest fly if you have machines available, dips are also great. 10-20 total sets per week using of any 2 of those. Biceps are good with Preacher Curls, standing or seated curls with the wrist twist, and EZ Bar curls and reverse grip curls for the Brachiallus, Triceps you got pushdowns and skullcrushers, then finally for forearms you got wrist curls, deadhangs from a bar, those spring grips, and barbell rolling. hope this helps
@@NoahSterling-p9b Bro just do his perfect beginner workout
giving your age and height doesn't say much
Been using the technique since your first effective repetitions video. Absolutely have seen results unparalleled in the few years before. Now 47. Thx
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.
Have you read anything from Mike mentzer
@alexandromavromatis5679 just adventure novels.
To be honest, it stop my eyes from wandering and keeping me from getting in trouble! Lol
@@djames6780 ahahaha i love this
This technique has been a friggin game changer for me! 👌🔥
Work harder than last time
Than*👍
@@jorgenadanada8646 sorry non native, thanks for the correction
Jeff is a BOSS
I'm doing this to every body part, trust me it's working..... ER workout is the best
Thank Jeff
I want to start doing it for other parts of the body but not sure if it’s only working for chest. How much do you rest between sets? Thanks !
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
Been doing this for a few weeks, it's actually a fun workout too. Feels like you really gave it your all by the end