Whats up guys! Just a quick heads up there are a ton of sales going on this weekend from me and my sponsors if you want to take advantage! I'll throw some links below. Hope you guys enjoy the video! ‣ Training programs and the new nutrition guide (30-50% off): jeffnippard.com ‣ MASS Research Review subscription (Save 30+%) : bit.ly/jeffMASS ‣ Rise Gym Gear (Win a free home gym!): rise.ca/jeff ‣ PEScience Supplements (30% off using code JEFF): pescience.com/discount/jeff Hope everyone has an awesome weekend! Peace!
Hey Jeff, Do you know of any studies on the effect of hydration on long term growth? My roommate was a power lifter and he claimed drinking tons (~1Gl/day) of water is what got him out of a hard plateau.
One last question if I did like really high volume per week but I did all the recovery work needed and basically recovered every workout in the same or next day (theoriticly ) wouldnt it be better for gains? Like does alot of volume still affect the gains if I am recovering properly?
After spending the past 3 years watching everyone give different advice and opinions, I’ve realised that all you need is good form and whatever you feel works for you.
@@damianfourie6333 well said, everbody is different and everyone's body reacts different to different things. Just do whatever you feel is best for you
Thank you. I was trying to write down my first program for myself and i was freaking out because everything was starting to contradict everything else. I’ll give it a try and then see for myself. Cheers!
@@davidec.4021 I'm the same man. Always trying to optimize everything to perfection but sometimes it gets to that "analysis paralysis" point where it's better to just break through and do it because there are no insight gains left to gain atm lmao But after working a bit optimization will once again become needed so it's all about walking that line of not overdoing it. Good luck!
Athleanx jeff hinted at the fact he doesnt like this type of video style. He believes studies do not show the big picture and these types of videos are boring
So many people want Jeff Cavalier to do a collab with ' so and so'. What I can remember he only has a couple, and they were personal friends of his. I don't see him doing a collab video anytime soon. And when he does, it won't be with someone he doesn't know, personally.
Coffee is good, coffee is bad. Eggs are bad, eggs are not bad. Volume is necessary, volume is killing your gains.... I'd like to see a scientific study on the accuracy of scientific research.
@@Arronturknell variables do indeed vary. Conclusions are conclusive. It is the variability of the conclusive conclusions which I question. If a scientific study concludes something is bad, but another study contradicts the first, then we have contradictory facts which is a contradiction. It's all very confusing
Nikolai Belinski i wouldnt realy too much on cavelier. Hes by now very useless / fake natty/ defenetly not very high know how for powerlifting or bodybuilding hes not a researcher and it defenetly shows i think hes pretty much proven to be a fraud
naxotogo vegan gains also cites studies and it proves nothing. cherry picking info from a single study proves absolutely nothing. nippard is an expert on nothing, except perhaps tren.
I believe Jeff C's main point was that people were too focused on getting in all these sets and saving effort to do that. Basically you should be too exhausted to perform an outrageous amount of sets.
@@vardhanharsha15 yes. It was pretty simple. Yes volume does have importance, but the effort is what dictates the results. If you’re able to do the amount of weight for an easy number of reps each set it’s not gonna do anything
Yeah I see people that are not even advanced, more than likely only been working out for a year or two and they're out there doing 12 sets or more for chest in one day. How? How can you do that many sets and put real effort into them? At that point you're just doing a bunch of junk volume that is prob not doing much of anything.
@@thechosenone7875 That's a problem and most of these influencers are always saying do this exercise for reps of 10 to 12 or 8 to 12 so they end up picking a weight that they can do 20 reps with if they did them to failure, lol. This is why I always go 8 reps where I know by 8 I'm pretty much on the verge of failure at that 8th rep. Better to go heavier and do 6 to 8 reps that way you know that you're getting close to failure. Your'e uncomfortable, feeling it.
I do 4 exercises on biceps and 4 sets each per bicep workout , so according to him I do 2 exercises for 5 sets which will take hardly 15 minutes and go back home?
what matters is progressive overload WHILE maintaining perfect form, do this consistently and you will get results, there is studies of more studies proving wrong other studies, as long as you get the fundamentals right you don't need to know all of this, a lot of this ultra specialized information is meant for professional bodybuilders not for most people that just wants to be fit/muscular look good, fitness on youtube has been talked about ad infinitum to the point almost every single aspect of lifting is already covered, to keep the channel alive these guys need to be making videos like these.
You are wrong. Jeff Cavalier is not against internal rotation duriing chest work. He has stared many times that the chest internally rotated the shoulder, and that you need to internally rotate to target the chest the most.
I’ve made way more progress focusing on staying in the 1-4 reps from failure range and focusing more on volume than I ever did being mainly intensity focused. Joints feel way better, muscles are more balance, and size steadily increases year after year. I couldn’t imagine growing on 5 sets of anything without just focusing on powerlifting.
Feel this comment. I've recently been trying to get smarter with my program and holding back from failure is a weird thing. It's the opposite of no pain no gain. It feels like I'm just playing with the weights not working out but I'm stronger than ever.
Really depends on your genetics a lot. I gained 12 kg in my first year in the gym, doing only 1-2 sets of four-six basic exercises. No one believes me when I share this fact, lol. Later I found out that I have a gene that makes my muscles more likely to receive damage from exercise. And it's true, I can do just one set and still hurt the next day, even though most other people wouldn't feel anything from such a low volume.
Volume killed my gains when my calorie and carb intake was too low, especially when I worked out before I ate. As far as over training, I never do that. Lol so I think I’m safe there. I also agree with the point that focusing only on volume increase, but neglecting the effectiveness of each rep, will result in loss as opposed to gains.
I think this is an excellent response. A good example of referencing another piece of work and utilizing it to make your own point. Respect is key for earning respect. Both Jeffs are good sources of information to draw from.
Only three seasons a week training in a split (ppl) style likely is what lead to these poor results. Jeff’s point is mostly that many people care so much about volume they forget about overload.
I'm not shocked the 1x frequency per week PPL gave poor results. But yes. Recently I have applied the 80 20 rule to my training. Cut the fluff and put an emphasis on intensity and I can see where the benefit lies
Jeff and Jeff in the same room? What is this a crossover episode? *From those that don't know this is a pun from a show on Netflix called bojack horseman*
@@imadeyoureadthis1 It's not a reference, not a pun. A pun is a play on words, i.e. something with a double meaning by changing the words. OP just exchanged the names.
One thing I've learned since I started lifting is a lot of times the numbers can be deceiving. At least for me, I find it most important to get in tune with and listen to what your body is telling you. You'll know if you overtrained, if you didn't eat enough, etc. Listen to your body and adjust accordingly.
People focus too much on numbers and never train on listening to the body. Since breaking away from how things look on paper I've made good progress really trying to perceive my body's response to lifting. The perception was subtle at first, but it became more and more noticeable as time went on.
Personally been lifting for 5 years. Recently upped both training frequency and number of sets, leaving little if any in the tank. Biceps grew 3.5cm in about 3 months!
So can you please explain me your workout, cause im confused. For example how many sets and reps you do for your chest, how many exercises do you do and how many times you train your chest a week?
Yeah and 90 percent of them have kids gains and need to stop being delusional, it's just funny they make 5 pounds of muscle gains but still look like shit
Here’s a question. This video mentions “losing gains” with increased sets; actually losing chest size. Was strength accounted for as a variable? Or, simply how cut those individuals are? Size and density is entirely different and is something to consider. I’m curious to hear your thoughts on this. Thank you.
personally as a science and sports guy this is my man everything makes sense explain everything does not try to make you think that everything you do is stupid and is all in all a really good teacher
Let s solve this Vegan Gains style : Jeff vs Jeff MMA fight with guest referee Eric Bugenhagen aka Rick Del Stick aka Sticky Ricky with Alan Roberts and James from shredded sports science at the commentary.
What you said at the end was so important, and took me ages to figure out myself - I wish I learnt that sooner. The fact that going almost to faliure (leaving a few reps left) will not reduce your gains that significantly compared to fully going to failure. It will however allow you to go to the gym more times per week (since you're less sore), as well as the rest of your workout not being impacted from soreness (I started off each fullbody workout with 4 sets all to faliure bench with dropsetting, and I'd be so sore that my other exercises would suffer), ultimately improving gains.
You're not suppose to do all your sets to failure with high intensity, lol. Only your last set per body part. Every set with drop sets to failure is way too much, maigai.
I need to do a proper video on this. The first mistake was the scientists used the wrong periodization scheme. Studies done on D1 track athletes undergoing weight-training have shown that the periodization scheme they used does not favor the high volume group. Block training would have been better for the high volume group not DUP or WUP. Also, the lack of dietary control throws this study out the window. How do they (scientists) know if the participants were consuming the proper amount of protein knowing how resistance training suppresses appetite on some people? Moreover, it is rather ironic that the scientists are baffled by the plateau at 12 weeks when one of the works they cited (among 3 with 2 studies not being cited in the current study) earlier during the study answered why the plateau occurs but I see jeff didn't catch it either since they haven't read that much yet~ @kele.chi_opara
Hey Jeff, my professor just touched on volume in my exercise physiology course. He said there are many studies showing that 1 set taken to 100% MVC promotes the same protein synthesis as multiple sets (like the most common 3 or 4). This in turn causes the same amount of hypertrophy. I plan on doing some research on this myself, but I was curious if you have seen any of this literature while looking on PubMed or other databases for studies?
Maybe this is the same, as the PITT Force training method (or simply P.I.T.) as promoted by the German bodybuilder Peter Bears. I´ve tried it myself for 6 months. 1 set for each body part, 20 reps with a weight that you normaly could do only 8 reps with. You rest a short period (seconds) between every rep to get fresh blood in your muscle and by-products out of it. I´ve experienced no difference rgd. hypertrophy or strength comparing to a classical training style. Training will be a bit shorter (but not too much, as you still need warm up sets and the working set takes you up to 5 minutes), but soreness is better und you can train more often per week.
There is literature on this, the conclusion is that one doesn't do more hypertrophy then the other, except for one paper I heard about that is kinda new that showed that higher volume made a bit more hypertrophy gains. But when you look at the number it could be chocked up as marginal at best in my opinion. So the only thing left if they both work is, what are the pros of going high intensity very low sets like 1 to 2? You're less time in the gym, way less time. More time for slow steady cardio, time for other hobbies, work, family. Gym rats that love being in the gym almost every day for 2 hours or more are the ones that just will not except that high intensity low volume is just as good.
Haha this brings us back to big Mike Mentzer. He had a very simple and logical HIT approach. If you really want to find out what works for you you have to put the time in the research of your body. For instance: 1-work heavy with form paramount 2-Start with one set of 5. Not 5 sets of 8. Just one set. 3-after a while if it does not show results, you cant really do less, you can only do more, 4-add a set, and so on 5-you should not do even one more rep than it is necessary to trigger growth. This will be the threshold, and it will change over time. RIP Mike
When using the term “sets” how many repetitions do you have in mind? Are they sets to failure? And are you meaning say five sets possibly per exercise or per body part total? This is just because I have a hard time wrapping my head around the idea of only working five sets of say 5 to 12 reps of only one exercise and calling it quits for the day!
kevin morgan listen prick. He answers the first part, but I haven’t seen where he says if it should only be 5 sets per body part. Time stamp me if it’s so obvious
kevin morgan he really didn’t clarify. Does a pull-up and a bent leg row both count for biceps, for instance? Lots of exercises will fall under a pull day, but work things in different ways. His way of categorizing x sets per body part per week is extremely unclear. Because I do 10-12 sets on most workout days, across various exercises, but I know he’s not suggesting one pull day per week, right?
I really don’t understand why we are discussing the amount of sets but not the number of reps within each set? Doesn’t the number of reps also contribute to the overall volume?
I've seen a ton of information on building more muscle and the main thing I've seen is doing more volume only works to a certain point. You have to add weight to the bar and get stronger for reps. If you're doing 200 lbs for a set of 10 on bench and can progress to 300 for 10, you've built more muscle and got stronger. Using this approach with myself and my clients to progress while keeping intensity high works very well. Everytime I've tried the higher volume thing with myself and my clients, even while using the volume landmarks of 10-20 sets per body part per week, we always run into issues with recovery and things start breaking down. It definitely seems like moderate volume in the 5-10 set range with a focus on intensity seems to give the best gains overall. What do you guys think? What has given you the best gains in muscle and strength?
Solid video, thanks Jeff! Very helpful & informative. Really respect the work that goes into your content. Been watching and learning from both Jeffs for years now!! 💪🏼
I've been doing the German volume once a week for the last 2 months and my legs have blown the hell up. Been the best for me for strength and size. Not sure who to believe anymore. I'll just do what I think and that's that.
@@vikingslayer34 Yeah I do a ton of volume.. chest I do 16 sets plus 20 short rest drop sets 2x per week. So 32 sets of chest and an additional 40 drop sets every week. It wasn't until I really increased my volume that I saw chest gains.
A respectful response. Just what was missing in the online fitness community. Acknowledging the other's valid points and then presenting your counter-argument. Unlike throwing f-bombs every 10 seconds and calling the other's pov "bullsh*t". Nice. PS - the comment section 😂😂
Honestly I’ve done the same thing and I’ve also experimented with low volume high intensity and basically it’s all about your goals. The more often you lift the less muscle growth you’ll see. I personally only saw a difference of about 4 or 5 pounds of muscle for my body however I also noticed my sleep improves with lower volume. Ju sy because you’ve seen loads of progress with that strategy doesn’t mean it’s the best. Then again if it’s working for you no reason to stop, just something else to keep in mind. Wish someone would’ve told me about it right when I started lifting
The creator of the Nautilus equipment Arthur Jones found this out years ago. He developed the original High Intensity Training system. He reduced the sets per lift to just 1 set to absolute failure with 2 assisted reps after failure is reached, going 3 seconds on the concentric and 3 seconds on the eccentric. 6 seconds per rep trying to get to 10 reps. After you hit failure your workout partner assists you with 2 forced reps. In Arthur's opinion, after you reached failure and recruited the maximum number of muscles fibers there was no reason to do more. He found that doing more (in certain situations) meant less gains. The main reason for less gains is for less recovery time. His program stresses form, Intensity, and rest above all else. I did this program for 2 years and I got stronger and bigger than I had ever been.
Yo jeff! just wanted to say that the study you referenced in this video got taken down due to inconsistencies in their data. love the channel, keep it up!
Even 20 years ago, I noticed that with just 3 sets of flat benches and 2 inclines, all sets to failure at the same weight (11 reps, 8 reps, 6 reps), I gained strength quicker with at least 2-3 days off between workouts vice just the classic M/W/F scheme…(now at 59, I need 4-5 days between like workouts)
After like 10 sets to failure, your muscles just done fire anymore. The weights start getting super light and the pump starts going away. Idk who the hell is doing that lol
So when you’re referring to sets in training should we be thinking of that 10-20 weekly set range as per muscle group or per individual muscle - for example “hamstring and quads” for 10- sets each or 10 - 20 for your legs over all. Thanks for your insight
Just checked and I did 10 sets on chest, 9 on shoulder, but only 7 on triceps yesterday. I’m just getting back into training hard to failure after about a month oh high reps. I’m super busy as a long haul trucker, and workout every other day in a new town every time. Every 4th day I revisit a muscle. One workout is Back, Bi, and legs, the other is chest, Tri, and Shoulder. I also do core ball crunches, and 55 minutes of Eliptical. That being said, I would be considered a retrain, and gains are really good right now. I’m actually kind of shocked that my chest isn’t sore from yesterday’s workout. 8 days ago I was sore 4 days after my chest workout and it ruined my workout. Since then I upped my calories and started taking creatine, glutamine, and BCAAs. This channel has really helped me fine tune my workout where I need to change, and also confirm what I’m doing right. Thanks, Mike 93 lbs lost so far (88 in that last 4 months), while gaining muscle, lowering blood pressure, cholesterol, and resting heart rate.
4:49, this is interesting. I am kind of beginner, so i am wondering what happens with the rest of exercises we perform at the gym which are slightly hitting the same muscles? So, if i do 15 sets of bench press a week and 15 sets of dips per week, in that case I am gonna activate the chest 30 times per week? Does anyone have any thoughts on this? Thanks in advance!
Only count direct compound movements for these set parameters if you hit chest two times a week and bench (direct chest compound) for 10 sets each time and then you do dips (indirect chest movement meaning dips are actually made for the triceps more) then you’re doing perfect but if you’re doing any more than that it’s going to have negative effects but regardless it all falls on your ability to train and physical parameters of hypertrophy and your ability to recover if you recover fast you want more intensity but if you recover slow you want less intensity and more volume you have to find a happy medium between these two structures based on your own experience but on my own personal rule of thumb train like a beast to be a beast
I’m currently scripting a video based upon both this Jeff the other Jeff and Greg doucettes videos and giving my thoughts on this and I’ll throw a better explanation of your question and my response in there to clear it up
I just watch both of you, I didn’t workout cus I didn’t wanna be one of those guys who injured themselves so bad they could never start again. So Jeff Cavalier and you really helped me dive into it
Whats up guys! Just a quick heads up there are a ton of sales going on this weekend from me and my sponsors if you want to take advantage! I'll throw some links below. Hope you guys enjoy the video!
‣ Training programs and the new nutrition guide (30-50% off): jeffnippard.com
‣ MASS Research Review subscription (Save 30+%) : bit.ly/jeffMASS
‣ Rise Gym Gear (Win a free home gym!): rise.ca/jeff
‣ PEScience Supplements (30% off using code JEFF): pescience.com/discount/jeff
Hope everyone has an awesome weekend! Peace!
Hey Jeff, Do you know of any studies on the effect of hydration on long term growth? My roommate was a power lifter and he claimed drinking tons (~1Gl/day) of water is what got him out of a hard plateau.
One last question if I did like really high volume per week but I did all the recovery work needed and basically recovered every workout in the same or next day (theoriticly ) wouldnt it be better for gains? Like does alot of volume still affect the gains if I am recovering properly?
This is the kind of thing I want to see
@Spoon are you saying I should just do 1 set to failure? That just getting a small pump it wont make me grow
Like 3 sets maybe
Its crazy you posted this vid when you did because I was just considering my training volume as being potentially too high
Jeff makes a lot of good point but Jeff also makes good points. I think Jeff is right
You too make some good points my man.😂👏👏
the arguments that Jeff made where better than the ones that Jeff made , so i think Jeff wins
Angel Osorio That’s because you have no idea what you’re talking about.
Jesse Collins I bet you’re fun at parties
Angel Osorio I thought it was obvious, but I was joking too. I guess you didn’t get the joke, therefore I’M the party pooper lol
Watching this made me want to do face pulls while eating a kiwi.
Hahahaha
the best comment ive seen :P
The fruit or... the bird?
Best comment
😒
After spending the past 3 years watching everyone give different advice and opinions, I’ve realised that all you need is good form and whatever you feel works for you.
Sphane 100% every study will have a counter study. Do what you enjoy and stay consistent
@@damianfourie6333 well said, everbody is different and everyone's body reacts different to different things. Just do whatever you feel is best for you
Thank you. I was trying to write down my first program for myself and i was freaking out because everything was starting to contradict everything else. I’ll give it a try and then see for myself. Cheers!
@@davidec.4021 I'm the same man. Always trying to optimize everything to perfection but sometimes it gets to that "analysis paralysis" point where it's better to just break through and do it because there are no insight gains left to gain atm lmao But after working a bit optimization will once again become needed so it's all about walking that line of not overdoing it. Good luck!
Agreed. Workout. Have fun. Push yourself. 👍
*Avengers Endgame is the most ambitious crossover in history*
Jeff: hold my kiwis
"hold my kiwis" could be taken in a couple of ways...
@@nickvoelker7180 lmao
Amish Shark other Jeff: hold my resistance band but use external rotation
You are right....most "ambitious" garbage i've ever seen.
@@petedawson5875 lmao dont kill me broo
A Jeff Nippard, and Jeff cavaliere collab would break TH-cam..... even more than it’s already broken
Wtf yesss
Athleanx jeff hinted at the fact he doesnt like this type of video style. He believes studies do not show the big picture and these types of videos are boring
Here's the link th-cam.com/video/a9_JPgwW9nw/w-d-xo.html
@@rickybeckley7495 but they are not boring Jeff is wrong there
So many people want Jeff Cavalier to do a collab with ' so and so'. What I can remember he only has a couple, and they were personal friends of his. I don't see him doing a collab video anytime soon. And when he does, it won't be with someone he doesn't know, personally.
me: enters gym
both jeffs: you are killing your gains
bro fr haha
yes, in fact literally
Underrated
“You just entered the gym wrong. Here’s why”
@@chrisfelipe7803 😭😭
Me: *breathes*
Both jeffs: You are killing your gains
😂😂
Me walking to the gym.
Lol
Everything is killing your gains nowadays
me having a protein shake
Coffee is good, coffee is bad. Eggs are bad, eggs are not bad. Volume is necessary, volume is killing your gains....
I'd like to see a scientific study on the accuracy of scientific research.
Kong fu panda wugui quotes
Right LOL variability(Variables) is something almost everyone in 7th grade learned (someone with a working bran in school learned).
@@Arronturknell variables do indeed vary. Conclusions are conclusive. It is the variability of the conclusive conclusions which I question. If a scientific study concludes something is bad, but another study contradicts the first, then we have contradictory facts which is a contradiction. It's all very confusing
@@bongothom Your comment gave me a headache
Basically: You lift you get gains, listen to your body there are no excuses.
Jeff: I have hot girlfriend,
Jeff: I have Jessie
I feel like jesse is gay
@@iaccusegodforthemurderofet8406 I disagree
Jeff Seid: eggs are carbs
Jeff’s wife is pretty good looking tbh
Shafiq Jeff’s married...
Jeff has a Jeff on each side just to avoid muscle imbalances
FUUCK I laughed HARD at that 😂😂😂
Do you mean jeff seid has both cavaliere and nipparrd to avoid muscle imbalance.
When the two smartest kids gets different answer...
I don't know who is right but at least one comes with a study.
😂😂
@@chongtak Nippard always comes with studies, Cavaliere just comes with pet theories based on play time with his toy skeleton.
Just his pet theories, and multiple degrees, and lifetime of experience.....
Might I just add to @@MrCharlieCosmo's comment: "a lifetime of experience coaching athletes performing at an elite level."
Jeff Cav: "GAINS are killing your Gains!!"
Jeff Nipp: "according to a 2013 report by Barbos et Al, making Gains will best optimise your Gains"
in all honesty, id like to see an update on the research.
Nikolai Belinski i wouldnt realy too much on cavelier. Hes by now very useless / fake natty/ defenetly not very high know how for powerlifting or bodybuilding hes not a researcher and it defenetly shows i think hes pretty much proven to be a fraud
Gains are killing your gains
naxotogo vegan gains also cites studies and it proves nothing. cherry picking info from a single study proves absolutely
nothing. nippard is an expert on nothing, except perhaps tren.
@@philipmeisterl th-cam.com/video/39YvjFRiGac/w-d-xo.html
I want to see a fusion with the both jeffs into super saiyan jeff.
His name is Jeff CAVAPPARD.
A Fusion of two Jeffs is . . . Jeff. 🤣
Jeffception
Super Ffej
Holy freakin frick you just blew my freakin mind!!
Jeff Nippard + Athlean X. My life is complete
Ask Dr. Swole a collab between the two would be insane
Hypertrophy Guy yeah 🤯
Swollab
JustSomeGuy ahahah that is amazing. Legit gonna use that on my channel for interviews
Complicated*
I believe Jeff C's main point was that people were too focused on getting in all these sets and saving effort to do that. Basically you should be too exhausted to perform an outrageous amount of sets.
Exactly. That's what he means by 3 sets of 12 is killing gains. He explained it well yet many don't understand
@@tysontntjones3769 People don't watch his full video and either just go by his title or cherry pick from what he says
@@vardhanharsha15 yes. It was pretty simple. Yes volume does have importance, but the effort is what dictates the results. If you’re able to do the amount of weight for an easy number of reps each set it’s not gonna do anything
Yeah I see people that are not even advanced, more than likely only been working out for a year or two and they're out there doing 12 sets or more for chest in one day. How? How can you do that many sets and put real effort into them? At that point you're just doing a bunch of junk volume that is prob not doing much of anything.
@@thechosenone7875 That's a problem and most of these influencers are always saying do this exercise for reps of 10 to 12 or 8 to 12 so they end up picking a weight that they can do 20 reps with if they did them to failure, lol. This is why I always go 8 reps where I know by 8 I'm pretty much on the verge of failure at that 8th rep. Better to go heavier and do 6 to 8 reps that way you know that you're getting close to failure. Your'e uncomfortable, feeling it.
Notification said Nippard, thumbnail showed Cavalier. Had to do a quadruple take to make sure it wasn't my sleep deprivation messing with me
NOT SLEEPING KILLS YOUR GAINS
@@denisflorian2431 WHY BREATHING IS KILLING YOUR GAINS!! (FIX THIS)
@@MrDitkovich Existing is killing your gains.
@daniel i pulled an all nighter and all dayer to fix my sleeping schedule
@@MrDitkovich COMMENTING ON TH-cam VIDEOS IS KILLING YOUR GAINS! (HERES WHY)
Not first, Never last,
But when its jeff calling,
I come fast.
Gold
BlahBlahBlah Blah sounds pretty gay
PAUSE
BlahBlahBlah Blah 🤢
@@BobSmith-wn2sc you should seek pharmaceutical assistance for your premature ejaculations...
JeffXJeff is that one collab that we need, and deserve
Imagine them designing a workout routine together... The government woud probrably steal the workout plan to create supersoldiers lol.
China will steal it
I swear Jeff Cav’s tombstone will say “Being dead is killing my gains (BODY 6 FEET DOWN!)”
lol
i was gonna say lol
😩😓😩😩😩🙄
"Now when lowering the casket, and take note of the angle of my lower back here, it's vital to slow the eccentric to maximise time under tension"
No, it will say “This is Jeff Cavalier from ATHLEAN-X.COM” and THEN it will say that..
I saw the tittle and got scared that Jeff was declaring war against Jeff
They got us in the first half not gonna lie
You had me at “tittle”
What do u mean 5 sets tho? Like I walk into the gym to do chest, I do bench press for 5 sets & walk out the gym? Im confused
Exactly what I was thinking. only 5 sets?
He means for every exercise
Omar Jalal That’s not what he meant as well... Different exercises can work the same muscles, what he meant was “per muscle group”- NOT per exercise.
I do 4 exercises on biceps and 4 sets each per bicep workout , so according to him I do 2 exercises for 5 sets which will take hardly 15 minutes and go back home?
Facts what does this even mean give us answers
At this point I don’t even know if my gains are alive or dead
😅😂😅😂
I’ve seen the word “Jeff” so many times in the comments it looks weird to me now
like you made it any better
Lmfao
Jeff
What would Jeff say about that?
Geoff
Whenever i come up with my new workout routine there is always some scientific evidence prove it wrong. Anyways i am going to pizza hut.
what matters is progressive overload WHILE maintaining perfect form, do this consistently and you will get results, there is studies of more studies proving wrong other studies, as long as you get the fundamentals right you don't need to know all of this, a lot of this ultra specialized information is meant for professional bodybuilders not for most people that just wants to be fit/muscular look good, fitness on youtube has been talked about ad infinitum to the point almost every single aspect of lifting is already covered, to keep the channel alive these guys need to be making videos like these.
WRONG
Wait til you hear what science has to say about THAT
Saw the thumbnail and thought this was a collab, I was so hyped for a second
Same tho lmao
I appreciate that your default tone of voice is conversational and not screaming
The reason I preffer Jeff over Jeff
@@frantisekfojt8688 It's the italian in him.
flakyolly Gotta watch Greg Doucette
Greg doucette reference 🤣🤣. Btw his screaming voice is a character, it's not his real voice
Is there footage of the rodents lifting?
Would watch!
I wish
th-cam.com/video/2F2SLLu3kq0/w-d-xo.html
Last time I was this early there was only 1 Jeff on a channel
Kevin K. 😂
I think Jeff makes more sense then Jeff
Than*
@@trkwh Grammar Nazi**
I thought this was a collab and never have I clicked faster
Jeff v Jeff: Dawn of Buffstice
Underrated
😂😂😂😂😂😂
"Save marker"
Jeff: Performs cable chest fly
Jeff: Upset about internal rotation
this joke is underated
You are wrong. Jeff Cavalier is not against internal rotation duriing chest work. He has stared many times that the chest internally rotated the shoulder, and that you need to internally rotate to target the chest the most.
@@iwantlee9510 True, but not with elevation above the shoulders. Nippard was doing the flies with his hands around face level.
Idiots 🤣
@@arualtucliist7149 yeah Cav would of done that ex with an underhand grip right?
"The great battle of the jeffs"
- 2019, colorized
Someone's gonna end up with an internally rotated shoulder
@Thor Odinson Let me rephrase for him "Uh oh, someone's gonna end up with a
rotator cuff injury"
Omg Iaughed out loud
Thor Odinson woah hope this is /s there mang
And an impinged nerve
I’ve made way more progress focusing on staying in the 1-4 reps from failure range and focusing more on volume than I ever did being mainly intensity focused. Joints feel way better, muscles are more balance, and size steadily increases year after year. I couldn’t imagine growing on 5 sets of anything without just focusing on powerlifting.
@@thinkbeforeyoureact2988 Of what weight?
@@thinkbeforeyoureact2988 Bruh that's insane. You're wasting time and effort, I'd call it torture at this point.
Feel this comment. I've recently been trying to get smarter with my program and holding back from failure is a weird thing. It's the opposite of no pain no gain. It feels like I'm just playing with the weights not working out but I'm stronger than ever.
Volume as in one particular training session or volume as in more sessions per week? What’s your routine bro
Really depends on your genetics a lot. I gained 12 kg in my first year in the gym, doing only 1-2 sets of four-six basic exercises. No one believes me when I share this fact, lol. Later I found out that I have a gene that makes my muscles more likely to receive damage from exercise. And it's true, I can do just one set and still hurt the next day, even though most other people wouldn't feel anything from such a low volume.
This is Scott Herman... Both Jeff's ahhhhh wickid REHHHHTAHHHHHTED!
This feels like my parents arguing
Your parents are really into statistical analysis and extrapolating theoretical data
Why do so many people think they were disagreeing??
Volume killed my gains when my calorie and carb intake was too low, especially when I worked out before I ate. As far as over training, I never do that. Lol so I think I’m safe there. I also agree with the point that focusing only on volume increase, but neglecting the effectiveness of each rep, will result in loss as opposed to gains.
Is it just me or are Jeff's videos so satisfying to watch
Jeff and Jeff coming together is like a Marvel DC crossover
I think this is an excellent response. A good example of referencing another piece of work and utilizing it to make your own point. Respect is key for earning respect. Both Jeffs are good sources of information to draw from.
Only three seasons a week training in a split (ppl) style likely is what lead to these poor results.
Jeff’s point is mostly that many people care so much about volume they forget about overload.
Their are also many individuals who care so much about progressing in weight and getting stronger that their form goes to shit.
@@XxMVPxDawg well, those are ho dont give time body to rest.
@@Zooom-s5f Not necessarily. They can get plenty of rest and still be fixated on trying to get stronger each and every time.
@@XxMVPxDawg and how this work 4 you? You lift 50 in bench press and your 1 rep max it's 700?
I'm not shocked the 1x frequency per week PPL gave poor results.
But yes.
Recently I have applied the 80 20 rule to my training. Cut the fluff and put an emphasis on intensity and I can see where the benefit lies
We need Dr.Gregg’s opinion on this
He did
@Nard Dog He did XDD
For possy only he said.
Totally satisfying seeing interaction between the 2 Jeffs
If you want your kid has muscles and not killing his own gains name him “Jeff”
So if you call him Jeff Jeff you are going to have the strongest man in the Arnold classic?
Exactly
I’m changing my child’s name
Kyle Smith good job bro.
Jeff and Jeff?! What is this, a crossover episode?
Doggy doggy what now?
Jeff and Jeff in the same room? What is this a crossover episode? *From those that don't know this is a pun from a show on Netflix called bojack horseman*
Mr peanut butter
Erica! How are you looking so gorgeous? Im furious!
@@imadeyoureadthis1 It's not a reference, not a pun.
A pun is a play on words, i.e. something with a double meaning by changing the words. OP just exchanged the names.
One thing I've learned since I started lifting is a lot of times the numbers can be deceiving. At least for me, I find it most important to get in tune with and listen to what your body is telling you. You'll know if you overtrained, if you didn't eat enough, etc. Listen to your body and adjust accordingly.
Bingo! Spot on.
People focus too much on numbers and never train on listening to the body. Since breaking away from how things look on paper I've made good progress really trying to perceive my body's response to lifting. The perception was subtle at first, but it became more and more noticeable as time went on.
Am I the only one impressed by Jeff’s force skills every time he brings up a study page?
Personally been lifting for 5 years. Recently upped both training frequency and number of sets, leaving little if any in the tank. Biceps grew 3.5cm in about 3 months!
So can you please explain me your workout, cause im confused. For example how many sets and reps you do for your chest, how many exercises do you do and how many times you train your chest a week?
How often do you workout a specific muscle per week? For biceps or triceps? 2-3?
@@michaelcoryer7555 The steroids did him in.
When u go through the comment section and see that most of the people have profile pictures of their bodies
Ballons
Yeah and 90 percent of them have kids gains and need to stop being delusional, it's just funny they make 5 pounds of muscle gains but still look like shit
@@roidnerd2501 I mean what's the point of working out if you don't get to show of, it's like buying an expensive car and locking it in the basement.
mine too....im on a brutal cut
Yes.
Here’s a question. This video mentions “losing gains” with increased sets; actually losing chest size. Was strength accounted for as a variable? Or, simply how cut those individuals are? Size and density is entirely different and is something to consider. I’m curious to hear your thoughts on this. Thank you.
I don't wanna go to gym right now cause i'm confused😂😂
personally as a science and sports guy this is my man everything makes sense explain everything does not try to make you think that everything you do is stupid and is all in all a really good teacher
What
Dude...punctuation. Please.
Hayden Burton not my first language sorry and this is youtube
Let s solve this Vegan Gains style :
Jeff vs Jeff MMA fight with guest referee Eric Bugenhagen aka Rick Del Stick aka Sticky Ricky with Alan Roberts and James from shredded sports science at the commentary.
Would fucking fly to watch it. And both are not allowed to eat carbs.
Goat level comment
Deserves more likes. Here, have mine
Jaime, pull that up
In Jujimufu's garage.
I love how these videos are humble and detailed
Title should have been "Bro Jeff shares thoughts on Goat Jeff".
Truuuu
😌🙌
This is some crazy Jeff-ception going on here. I support
What you said at the end was so important, and took me ages to figure out myself - I wish I learnt that sooner. The fact that going almost to faliure (leaving a few reps left) will not reduce your gains that significantly compared to fully going to failure. It will however allow you to go to the gym more times per week (since you're less sore), as well as the rest of your workout not being impacted from soreness (I started off each fullbody workout with 4 sets all to faliure bench with dropsetting, and I'd be so sore that my other exercises would suffer), ultimately improving gains.
You're not suppose to do all your sets to failure with high intensity, lol. Only your last set per body part. Every set with drop sets to failure is way too much, maigai.
has anyone else notice a strong trend lately on people making vids about jeff cavalier or in response to his content.
Trying to dethrone the king
3:24 that's the sickest burn I've ever heard
lol skipping leg day
Doing 0 sets, which can be the lowest amount of sets you can do, actually gives you the best gains.
I need to do a proper video on this. The first mistake was the scientists used the wrong periodization scheme. Studies done on D1 track athletes undergoing weight-training have shown that the periodization scheme they used does not favor the high volume group. Block training would have been better for the high volume group not DUP or WUP. Also, the lack of dietary control throws this study out the window. How do they (scientists) know if the participants were consuming the proper amount of protein knowing how resistance training suppresses appetite on some people? Moreover, it is rather ironic that the scientists are baffled by the plateau at 12 weeks when one of the works they cited (among 3 with 2 studies not being cited in the current study) earlier during the study answered why the plateau occurs but I see jeff didn't catch it either since they haven't read that much yet~ @kele.chi_opara
Just blew my mind that there both called Jeff lol and I been watching them for years 😂
Watching all these yt videos is killing gains, you all say something different
Facts
Agreed. Blast your muscles. Stay consistent, eat well and rest properly.
Hey Jeff, my professor just touched on volume in my exercise physiology course. He said there are many studies showing that 1 set taken to 100% MVC promotes the same protein synthesis as multiple sets (like the most common 3 or 4). This in turn causes the same amount of hypertrophy. I plan on doing some research on this myself, but I was curious if you have seen any of this literature while looking on PubMed or other databases for studies?
Maybe this is the same, as the PITT Force training method (or simply P.I.T.) as promoted by the German bodybuilder Peter Bears. I´ve tried it myself for 6 months. 1 set for each body part, 20 reps with a weight that you normaly could do only 8 reps with. You rest a short period (seconds) between every rep to get fresh blood in your muscle and by-products out of it.
I´ve experienced no difference rgd. hypertrophy or strength comparing to a classical training style. Training will be a bit shorter (but not too much, as you still need warm up sets and the working set takes you up to 5 minutes), but soreness is better und you can train more often per week.
There is literature on this, the conclusion is that one doesn't do more hypertrophy then the other, except for one paper I heard about that is kinda new that showed that higher volume made a bit more hypertrophy gains. But when you look at the number it could be chocked up as marginal at best in my opinion. So the only thing left if they both work is, what are the pros of going high intensity very low sets like 1 to 2? You're less time in the gym, way less time. More time for slow steady cardio, time for other hobbies, work, family. Gym rats that love being in the gym almost every day for 2 hours or more are the ones that just will not except that high intensity low volume is just as good.
Haha this brings us back to big Mike Mentzer. He had a very simple and logical HIT approach. If you really want to find out what works for you you have to put the time in the research of your body. For instance:
1-work heavy with form paramount
2-Start with one set of 5. Not 5 sets of 8. Just one set.
3-after a while if it does not show results, you cant really do less, you can only do more,
4-add a set, and so on
5-you should not do even one more rep than it is necessary to trigger growth. This will be the threshold, and it will change over time.
RIP Mike
"The goal is to choke your chicken as frequently as possible" -Jeff Nippard.
Most will follow this advice cuz its DDD this month
When using the term “sets” how many repetitions do you have in mind? Are they sets to failure? And are you meaning say five sets possibly per exercise or per body part total? This is just because I have a hard time wrapping my head around the idea of only working five sets of say 5 to 12 reps of only one exercise and calling it quits for the day!
Muhonry he explains everything you just asked.
kevin morgan no he didnt
TexBoy watch again little buddy
kevin morgan listen prick. He answers the first part, but I haven’t seen where he says if it should only be 5 sets per body part. Time stamp me if it’s so obvious
kevin morgan he really didn’t clarify. Does a pull-up and a bent leg row both count for biceps, for instance? Lots of exercises will fall under a pull day, but work things in different ways. His way of categorizing x sets per body part per week is extremely unclear. Because I do 10-12 sets on most workout days, across various exercises, but I know he’s not suggesting one pull day per week, right?
I really don’t understand why we are discussing the amount of sets but not the number of reps within each set? Doesn’t the number of reps also contribute to the overall volume?
Saw both OP Jeffsof Fitness industry and clicked it A.S.A.P
I've seen a ton of information on building more muscle and the main thing I've seen is doing more volume only works to a certain point. You have to add weight to the bar and get stronger for reps. If you're doing 200 lbs for a set of 10 on bench and can progress to 300 for 10, you've built more muscle and got stronger.
Using this approach with myself and my clients to progress while keeping intensity high works very well.
Everytime I've tried the higher volume thing with myself and my clients, even while using the volume landmarks of 10-20 sets per body part per week, we always run into issues with recovery and things start breaking down. It definitely seems like moderate volume in the 5-10 set range with a focus on intensity seems to give the best gains overall.
What do you guys think? What has given you the best gains in muscle and strength?
To me even reaching more than 15 sets means I am not working hard enough and I kinda plateau, I need less sets and more weight!
Solid video, thanks Jeff! Very helpful & informative. Really respect the work that goes into your content. Been watching and learning from both Jeffs for years now!! 💪🏼
Hi guys, Jeff here, just wanted to lend my support to Jeff's argument and dispute Jeff's point
Nobody:
Jeff and Jeff: YOU ARE KILLING YOUR GAINS
@pieter tf dude why u so negative
@pieter tf dude why u so salty?
I have so much respect for you man. Incredible content you put out there 🙌🏻
I'd trust Jeff Cavaliere on this one.
“20 sets could actually hurt your gains”
German Volume: am I a joke to you?
I've been doing the German volume once a week for the last 2 months and my legs have blown the hell up. Been the best for me for strength and size. Not sure who to believe anymore. I'll just do what I think and that's that.
@@vikingslayer34 Yeah I do a ton of volume.. chest I do 16 sets plus 20 short rest drop sets 2x per week. So 32 sets of chest and an additional 40 drop sets every week. It wasn't until I really increased my volume that I saw chest gains.
A respectful response. Just what was missing in the online fitness community. Acknowledging the other's valid points and then presenting your counter-argument. Unlike throwing f-bombs every 10 seconds and calling the other's pov "bullsh*t". Nice.
PS - the comment section 😂😂
Are "gains" strength or aesthetic? Or both. People seem to consider gains mainly aesthetic it seems to me
keep it simple & basic, stick to the core principles and should be fine, never over complicate what works.
I’ve managed to see loads of progress with high volume, high intensity training and have never got any injuries, but that’s just me.
And how long you doo that?
Ivica Buljan a few years
Cool, i olso like that way.
But i hawe in avrege 1 or 2 rep max, than 2 lower set with max 3 rep.
Honestly I’ve done the same thing and I’ve also experimented with low volume high intensity and basically it’s all about your goals. The more often you lift the less muscle growth you’ll see. I personally only saw a difference of about 4 or 5 pounds of muscle for my body however I also noticed my sleep improves with lower volume. Ju sy because you’ve seen loads of progress with that strategy doesn’t mean it’s the best. Then again if it’s working for you no reason to stop, just something else to keep in mind. Wish someone would’ve told me about it right when I started lifting
The creator of the Nautilus equipment Arthur Jones found this out years ago. He developed the original High Intensity Training system. He reduced the sets per lift to just 1 set to absolute failure with 2 assisted reps after failure is reached, going 3 seconds on the concentric and 3 seconds on the eccentric. 6 seconds per rep trying to get to 10 reps. After you hit failure your workout partner assists you with 2 forced reps. In Arthur's opinion, after you reached failure and recruited the maximum number of muscles fibers there was no reason to do more. He found that doing more (in certain situations) meant less gains. The main reason for less gains is for less recovery time. His program stresses form, Intensity, and rest above all else. I did this program for 2 years and I got stronger and bigger than I had ever been.
It would be interesting to see what Bro Jeff has to say.
4:06 how the heck do you get rodents to do workout sets? They just glossed over this assuming we all know how this happens.
Yeah and does it even translate to humans?
Omg you have me rolling. I can't stop laughing.
You should read the article and go through the references
@@quert45 yeah probably. But JC seems to do his homework pretty well.
Yo jeff! just wanted to say that the study you referenced in this video got taken down due to inconsistencies in their data. love the channel, keep it up!
Who were the poor sods that had to do 20 sets to failure each work out for 6 months. I take my cap off to you
Finally nippard responds to cavalier
I know everyone is waiting for this
But one can only imagine if this inception were taken one step further...
Nippard is wrong though.
Even 20 years ago, I noticed that with just 3 sets of flat benches and 2 inclines, all sets to failure at the same weight (11 reps, 8 reps, 6 reps), I gained strength quicker with at least 2-3 days off between workouts vice just the classic M/W/F scheme…(now at 59, I need 4-5 days between like workouts)
The virgin “just trust me” Cavalier vs the Chad “clinical study” Nippard
All this volume is killing my gains... I should just quit lifting
@JeffNippard I love your content. Jeff Chevalier, Mike and you have given me so much insight regarding training! Thank you!
20 sets to failure? I imagine anyone would be wrecked after that.
After like 10 sets to failure, your muscles just done fire anymore. The weights start getting super light and the pump starts going away. Idk who the hell is doing that lol
So when you’re referring to sets in training should we be thinking of that 10-20 weekly set range as per muscle group or per individual muscle - for example “hamstring and quads” for 10- sets each or 10 - 20 for your legs over all.
Thanks for your insight
I’m also curious
Just checked and I did 10 sets on chest, 9 on shoulder, but only 7 on triceps yesterday. I’m just getting back into training hard to failure after about a month oh high reps.
I’m super busy as a long haul trucker, and workout every other day in a new town every time. Every 4th day I revisit a muscle. One workout is Back, Bi, and legs, the other is chest, Tri, and Shoulder. I also do core ball crunches, and 55 minutes of Eliptical.
That being said, I would be considered a retrain, and gains are really good right now.
I’m actually kind of shocked that my chest isn’t sore from yesterday’s workout. 8 days ago I was sore 4 days after my chest workout and it ruined my workout.
Since then I upped my calories and started taking creatine, glutamine, and BCAAs.
This channel has really helped me fine tune my workout where I need to change, and also confirm what I’m doing right.
Thanks, Mike
93 lbs lost so far (88 in that last 4 months), while gaining muscle, lowering blood pressure, cholesterol, and resting heart rate.
Me : Watching a video while having dinner
Jeffs : Eating is killing your gains
4:49, this is interesting. I am kind of beginner, so i am wondering what happens with the rest of exercises we perform at the gym which are slightly hitting the same muscles?
So, if i do 15 sets of bench press a week and 15 sets of dips per week, in that case I am gonna activate the chest 30 times per week?
Does anyone have any thoughts on this? Thanks in advance!
Only count direct compound movements for these set parameters if you hit chest two times a week and bench (direct chest compound) for 10 sets each time and then you do dips (indirect chest movement meaning dips are actually made for the triceps more) then you’re doing perfect but if you’re doing any more than that it’s going to have negative effects but regardless it all falls on your ability to train and physical parameters of hypertrophy and your ability to recover if you recover fast you want more intensity but if you recover slow you want less intensity and more volume you have to find a happy medium between these two structures based on your own experience but on my own personal rule of thumb train like a beast to be a beast
I’m currently scripting a video based upon both this Jeff the other Jeff and Greg doucettes videos and giving my thoughts on this and I’ll throw a better explanation of your question and my response in there to clear it up
th-cam.com/video/39YvjFRiGac/w-d-xo.html watch this video. Its gonna help you get better results. Trust me.
I just watch both of you, I didn’t workout cus I didn’t wanna be one of those guys who injured themselves so bad they could never start again. So Jeff Cavalier and you really helped me dive into it
Tfw you see the thumbnail from the notification bar and think this is the biggest anime collab of 2k19. Great vid as always though