*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.
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!
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 👍🏻
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
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 believe more people should explore strength training over hypertrophy training. Just my thoughts-there’s something appealing about being incredibly strong without adding excessive bulk. Bonus points if you can maintain a lean waist while doing so. In the gym, everyone seems to chase the Arnold look, but outside the gym, many aspire to the Tyler Durden aesthetic. Not everyone, of course, but the influence of the gym environment has a way of shaping us all.
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!
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.
I’ve learned so much over the past year, which has helped me transform from 103kg to 82kg. He keeps me motivated and explains things in a way that’s simple and easy to follow.
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 !
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.
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.
🤔 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.
@@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.
@schrock45, have you seen pumping iron? Schwarzenegger tells us it's only the last 2 or 3 reps that work. Now apply that to this work out. I've been doing 15 - 30 second rest for all my training since the late 80s. Not in the manner describe by Athlean X. I tried this workout today. Not for the faint hearted!
As soon as I learned this from Jeff I started to apply it to all my training exercises (dips, pull-ups, chest press, etc). And I must say that it works, it saves you a lot of time and the intensity is very high, I do 3 reps and rest 15 seconds, and so on until I get a certain number of effective reps.
I just wanna say how super pumped i am the videos are getting back to actually "working out and sets and techniques" i appreciate the sit downs and chat vids but this content is why i started to watch channel lets get back to workouts and some added calisthenics 😎💯🕶️💪
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.
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)
I've been using Jeff's 100 series workout with some cues from Dr. Mike of RP strength like milking the deep stretch in every effective rep and in a month I've gained more than I had the last two combined. My shoulder feels better too. Thanks Jeff.
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.
Awesome video as normal, I would really like to hear a deeper explanation of training for strength/power vs hypertrophy. How do you choose what to train for, what the differences in results and in techniques to get there.
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.
been doing this for a few years now and the results are amazing Build muscle really fast. Have friends that will tell me I need to do longer rests but dont really get to it 15 to 20 sec rest and go again till my body says no, you cant do another one then I do a short rest thats also why I prefer to gym alone can push it to over the limet faster
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
Always combine incline dumbell bench press w/dumbells squeezed together for a set and dumbell incline flys for a set, jump right to a machine fly, right to a cable fly, back to dumbell incline presses with increased weight and so on...takes approx. 3 min.s to get back to the 1st exercise of dumbell incline bench presses but increasing the weight is crucial to gain strength...
I do 75% of max for 10 times,rest 30 - 45 seconds, I do light stretch in that time and then do a max contraction for 5 seconds and stretch again. Rest 15 seconds and then 95% max to failure (usually 5-7reps) for 2 times and max contraction for 5 seconds and light stretch. But I use Max Grips for dumbells, these are huge help!! Went from 75 # dumbells to 120# max in 3 months, and my shoulders don't hurt.
Hi, there I've been watching your videos for a descent period of time, and I really appreciate the effort and I'd like you to make a video about Jawline exercises, facts, myth, what science says about it!
Very interesting video. Just curious to know if you can train all muscle groups this way too. Maybe shoulders or back, or are these best left to higher rep sets ??
This is also good for a pump style training. It also makes your training session way shorter. He has a playlist with effective sets workout for basically every muscle part. The workout session was like 30-35 mins and the pump was crazy. It probably works well for hypertrophy. It wasnt for me though because i dont want to go to the gym 7 times per week and dont like training only 1 body part per workout, so i went back to different training style but i tried it and seemed pretty cool if pump/hypertrophy is your main goal.
The whole point is progressive overload though, that's the main driver of muscle growth. If you're doing these kind of sets for every exercise, you'll seriously struggle to progress on your key/compound exercises. This kind of training is however useful for the end of your workouts when doing certain isolation exercises, such as lateral raises etc.
You can progressively overload with these. These are basically Myo reps. I personally do Myo reps matching based on Dr. Mike Israetel's method and I can vouch for how effective it is for progressive overload and growth.
i think a different analogy is how we dont look at the RPMs while shifting gear and we dont know which gear we are in but we keep upshifting or downshifting it as long as we feel the RPMs to be in a certain range. now we do that with workouts, forget the reps and weight ,we chase the right “feeling” of those reps.
Unless you're an ectomorph weirdo or an ifbb pro, genetics aren't a factor. If you're an average Joe in the gym and follow Jeff's advice, you're gonna get results.
@ results yea of course but to what extent. Thats where genetics come in. Some people dont have to train as hard as others to get better results, that’s genetics. No different as to how long you will live outside of sickness
4:044:044:04 But jeff. I do. Strength work. And also. Some hyprothy. And end of workout. Yes. If it’s not Deload weeks. Then I do the rest pause also. Look. My goal is strength before size. At May age. I don’t want to be bulk. As because I am drug free. So because I drug free I decided to workout less and basically just maintain now in life. Still do a lot of rehab too. Look. It’s just we’re I am in life now. 😊. Great video 6:526:536:536:536:556:55 great points
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
Been doing this fairly often since you first brought this up. I feel like it works great but when doing isolated exercises, my joints get sore. Compound exercises no problems, but not a fan for arms especially.
Haven't seen the video yet, but the thumbnail and title suggest that the most effective way to build your chest is having Jeff Cavaliere shout at you while bench pressing, which definitely checks out 👍
As always very interesting content- Isn't it quite similar to Dropsets rest period is maybe 10-15 seconds dropping the heavier dumbbells and trapping the lighter ones)? Maybe it would have been interesting for a lot of advanced followers explaining the difference or the advantage of this method over regular Dropsets....Do you think that a combination of the explained method and droplets would be even better since we could the after doing 5 reps with the heavier weight continue doing maybe 3-5 additional reps with a lighter weight? Thanks for all the valuable information throughout the years
i'll have to try this, i typically rest 3-5 minutes just to try and rep out as many reps i can between sets and i typically only do 2 sets just to avoid DOMS because i notice if i do 3 sets i just get that, i'm just a little bit worried about the strength part though, however i did kinda do this accidentally trying to learn how to do pull ups and it was really good, short rests and a negatives and isometrics pretty much. but i'll bookmark it and have it as a reminder to try for next session.
*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.
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 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!
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.
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 👍🏻
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
Nah this is how i thought I needed to train when I started. These short rests.
Resting longer helped me progress way better
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💪
it's sad that all these are variations of Arthur Jones / Mike Mentzer methods are not credited properly...
I believe more people should explore strength training over hypertrophy training. Just my thoughts-there’s something appealing about being incredibly strong without adding excessive bulk. Bonus points if you can maintain a lean waist while doing so. In the gym, everyone seems to chase the Arnold look, but outside the gym, many aspire to the Tyler Durden aesthetic. Not everyone, of course, but the influence of the gym environment has a way of shaping us all.
Jeff you're a legend, you deserve this recognition and appreciation! Many thanks for everything!
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!
answer for 3:30 is that volume is a very important factor alongside intensity, this is why waiting longer is much better
I knew this channel would get this kind of recognition. Jeff has the highest level of professionalism I have ever seen.
Effective reps are very helpful. Made my workout possible with a busy schedule. And the gains are tremendous.
how do u measure your gains
Finally, another upload from you!
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.
I’ve learned so much over the past year, which has helped me transform from 103kg to 82kg. He keeps me motivated and explains things in a way that’s simple and easy to follow.
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 😂
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.
Got this from Jeff a while back. Works a treat as is good if you are pushed for time 👌🙏
Yes. No BS. This channel ENTIRELY changed my fitness routine and my physical fitness for the better. Age 56.
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.
🤔 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.
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
Tomorrow is chest day, gonna try this and observe for a month. Thank you Jeff!
Bro, every day is chest day
Wow! That's a lot of different exercises for one muscle and one workout. 😦
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.
Wow, that was amazing information and insight! Never thought about working out in that way before.
me neither
@schrock45,
have you seen pumping iron?
Schwarzenegger tells us it's only the last 2 or 3 reps that work.
Now apply that to this work out.
I've been doing 15 - 30 second rest for all my training since the late 80s.
Not in the manner describe by Athlean X.
I tried this workout today.
Not for the faint hearted!
Better Thumbnail Caption: "JEFF-ECTIVE!"
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
I agreed!!! The best TH-cam channel for physical fitness
Hydrate, warmup, stretch. Let’s go!
Been using the technique since your first effective repetitions video. Absolutely have seen results unparalleled in the few years before. Now 47. Thx
As soon as I learned this from Jeff I started to apply it to all my training exercises (dips, pull-ups, chest press, etc). And I must say that it works, it saves you a lot of time and the intensity is very high, I do 3 reps and rest 15 seconds, and so on until I get a certain number of effective reps.
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.
I just wanna say how super pumped i am the videos are getting back to actually "working out and sets and techniques" i appreciate the sit downs and chat vids but this content is why i started to watch channel lets get back to workouts and some added calisthenics 😎💯🕶️💪
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.
Lots of good advice from Jeff. He makes it very easy to understand. This is very like myoreps
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.
You sorted my sciatic pain out and it was priceless. Respect
Amazingly explained 👍
This blew my mind!
Congrats on the well-deserved callouts!
I've been using Jeff's 100 series workout with some cues from Dr. Mike of RP strength like milking the deep stretch in every effective rep and in a month I've gained more than I had the last two combined. My shoulder feels better too. Thanks Jeff.
Been training for years, and yet this video has just changed my workout plan
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.
Awesome video as normal, I would really like to hear a deeper explanation of training for strength/power vs hypertrophy. How do you choose what to train for, what the differences in results and in techniques to get there.
This advice is GOLD!!! 💯🔥🔥🔥
This method is by far the best thing I've come across in almost seven years in the gym.
I love the ER’s. Very efficient way to train
Humorist Ashliegh Brilliant said it best; "The most annoying disciplines are those I must inflict upon myself". This is another great episode, Jeff!!
This is great tips and advice 👌
Brilliant video... Very well set out even for the beginner🎉
Congrats Jeff... u da man 💯💪🐐
Great science and well documented sources.
This makes TOTAL Sense.
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.
PERFECT PRACTICE MAKES PERFECT
THANK YOU!
been doing this for a few years now and the results are amazing Build muscle really fast. Have friends that will tell me I need to do longer rests but dont really get to it 15 to 20 sec rest and go again till my body says no, you cant do another one then I do a short rest thats also why I prefer to gym alone can push it to over the limet faster
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
Always combine incline dumbell bench press w/dumbells squeezed together for a set and dumbell incline flys for a set, jump right to a machine fly, right to a cable fly, back to dumbell incline presses with increased weight and so on...takes approx. 3 min.s to get back to the 1st exercise of dumbell incline bench presses but increasing the weight is crucial to gain strength...
I do 75% of max for 10 times,rest 30 - 45 seconds, I do light stretch in that time and then do a max contraction for 5 seconds and stretch again. Rest 15 seconds and then 95% max to failure (usually 5-7reps) for 2 times and max contraction for 5 seconds and light stretch. But I use Max Grips for dumbells, these are huge help!! Went from 75 # dumbells to 120# max in 3 months, and my shoulders don't hurt.
What a load of overcomplicated nonsense. Those contractions do nothing.
So helpful, thank you. And congrats 🎉
Well done Jeff and Jesse
Hi, there I've been watching your videos for a descent period of time, and I really appreciate the effort and I'd like you to make a video about Jawline exercises, facts, myth, what science says about it!
Nice Flex, you deserve it!!
Wouldn’t a drop set accomplish this?
Lol …he is actually responding to josh brolin on rogans podcast. Love it!
Very interesting video. Just curious to know if you can train all muscle groups this way too. Maybe shoulders or back, or are these best left to higher rep sets ??
Super helpful - thanks!
This is also good for a pump style training. It also makes your training session way shorter. He has a playlist with effective sets workout for basically every muscle part. The workout session was like 30-35 mins and the pump was crazy. It probably works well for hypertrophy. It wasnt for me though because i dont want to go to the gym 7 times per week and dont like training only 1 body part per workout, so i went back to different training style but i tried it and seemed pretty cool if pump/hypertrophy is your main goal.
❤ love your work Jeff and ax team
The whole point is progressive overload though, that's the main driver of muscle growth. If you're doing these kind of sets for every exercise, you'll seriously struggle to progress on your key/compound exercises. This kind of training is however useful for the end of your workouts when doing certain isolation exercises, such as lateral raises etc.
And what's stopping you from increasing the weight?
If your 12RM becomes 13RM. then increase the weight
You can progressively overload with these. These are basically Myo reps. I personally do Myo reps matching based on Dr. Mike Israetel's method and I can vouch for how effective it is for progressive overload and growth.
@@marzoval9551 this ain't myo rep, not every workout that utilizes rest Pause is myorep
i think a different analogy is how we dont look at the RPMs while shifting gear and we dont know which gear we are in but we keep upshifting or downshifting it as long as we feel the RPMs to be in a certain range.
now we do that with workouts, forget the reps and weight ,we chase the right “feeling” of those reps.
Can you do this for every exercise? And how often can you do it?
he already made 7 effective reps workouts based on this
Rest-Pause baby!
Do it the entire workout? Challenge accepted
genetics are the biggest player. Of course stimulus is key but the response and growth and shape is all genetics.
Unless you're an ectomorph weirdo or an ifbb pro, genetics aren't a factor. If you're an average Joe in the gym and follow Jeff's advice, you're gonna get results.
@ results yea of course but to what extent. Thats where genetics come in. Some people dont have to train as hard as others to get better results, that’s genetics. No different as to how long you will live outside of sickness
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.
4:04 4:04 4:04 But jeff. I do. Strength work. And also. Some hyprothy. And end of workout. Yes. If it’s not Deload weeks. Then I do the rest pause also. Look. My goal is strength before size. At May age. I don’t want to be bulk. As because I am drug free. So because I drug free I decided to workout less and basically just maintain now in life. Still do a lot of rehab too. Look. It’s just we’re I am in life now. 😊. Great video 6:52 6:53 6:53 6:53 6:55 6:55 great points
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
Been doing this fairly often since you first brought this up. I feel like it works great but when doing isolated exercises, my joints get sore. Compound exercises no problems, but not a fan for arms especially.
How do you know which reps are effective? By feel? Like how the last 4 would feel in the ignition set?
Haven't seen the video yet, but the thumbnail and title suggest that the most effective way to build your chest is having Jeff Cavaliere shout at you while bench pressing, which definitely checks out 👍
Wow, nice mentions from JRE!
This is all great advice that I already do. Thanks to years of watching channels like this one. Are those 60kgs?
It's US, it's lbs
When will joe have jeff on the podcast?
This works well for me personally.
As always very interesting content- Isn't it quite similar to Dropsets rest period is maybe 10-15 seconds dropping the heavier dumbbells and trapping the lighter ones)? Maybe it would have been interesting for a lot of advanced followers explaining the difference or the advantage of this method over regular Dropsets....Do you think that a combination of the explained method and droplets would be even better since we could the after doing 5 reps with the heavier weight continue doing maybe 3-5 additional reps with a lighter weight? Thanks for all the valuable information throughout the years
That's just combining rest Pause and dropset
i'll have to try this, i typically rest 3-5 minutes just to try and rep out as many reps i can between sets and i typically only do 2 sets just to avoid DOMS because i notice if i do 3 sets i just get that, i'm just a little bit worried about the strength part though, however i did kinda do this accidentally trying to learn how to do pull ups and it was really good, short rests and a negatives and isometrics pretty much. but i'll bookmark it and have it as a reminder to try for next session.
Great video
Big fan of the effective reps, think it was the 100 series. Would love to see an updated workout, maybe with a different split aside from a bro split.
I do emom, usually the first two sets are warmups. 5 dips, and 10 kettlebell swings are a nice workout. I'm up to 14 rounds, be at 20 soon enough...
og bane workout
So if I don’t have dumbbells heavy enough to hit failure before 25 reps can I do push up’s to failure then jump to dumbbell presses?
you think it's a good idea to go to failure multiple times with a barbell above you?
Why not just modify pushups to fail at 12?
Hi Jeff, love your stuff, been following you for years...is it beneficial to do angels & devils everyday as part of my warm up?
Feel free, that's like a Corrective exercise
Great video.
The guy doing the exercises has been there since day 1 I feel, but I dont see him getting any bigger, is he just not trying ?
Best thumbnail yet guys...
So basically reduce my rest period from one minute to 30 seconds… somewhere my CFB strength coach is smiling… 😅🙌🏽