Not really, just because you had 29g of protein doesnt mean you had enough leucine to trigger mTOR. If you have plant protein, it has much less leucine, which means you would probably not even trigger mTOR with 30g of plant protein. What it seems we need is a minimum of 2.6g of leucine according to Don Layman, which is roughly 30g of animal protein, not plant protein.
@hubermanlab I'm not a doctor but the active ingredient in aspirin is acetylsalicylic acid and not ibuprofen, at least in Italy. Are there differences or is it just the anti-inflammatory mechanism that matters?
Jeff I’m 52 yr old male. Trying to grow. Been at it about 15 months. I’ve lost over 10in in my waist & the rest is growing a ton. I follow you religiously. Thanks for all the insights. We ALL appreciate you.
I quit drinking almost a month ago, and can say for sure that regular drinking really slowed my progress down. I also sleep very well nearly every night, and don't take nearly as long to wake up every day. No regrets here!
@@amushyforyou6083 How does crack effect hypertrophy? As a 54 year old dude who just made it one week without a drink for first time in ages....I've got questions ;)
If measuring weight, better do that just once or twice a week, but always: - Right after waking up in the morning - Also after urinating - But also before drinking your first glass of water of the day. That eliminates several short-term factors that can affect a weight measurement. It will help get a much more realistic number. After a few weeks, that will yield quite a reliable picture of how the weight is truly trending over time.
This is great, Jeff! You're giving us advanced science in a direct, no-nonsense, no-jargon way. Personally, I find it difficult to digest ('scuse the pun) scientific articles on this topic so having an educated intermediary is invaluable. Thanks, coach!
Hey Jeff! Love the information, but I wanted to point out that the there is some ambiguity in the first point. Verbally, you said aspirin several times, however all the reference information in the background was for ibuprofen or generically mentioned NSAIDs, it might be better to make mention NSAIDs or anti inflammatory medications in general. As always, love the video and thank you for the information.
When he first mentioned aspirin I was wondering if he meant ibuprofen because this information has been out since I wrestled in high school same thing it will interrupt your bodies natural ability to recover if you take ibuprofen after an injury
Not to mention the fact that 1200mg of ibuprofen is definitely not something people should be consuming normally. Not sure why he would add in that 1200mg of ibuprofen might enhance muscle building.
jeff you're a blessing for the workout community, i just started doing some mixed workout (strength + conditioning) it didn't feel very rewarding but going day by day is the best imo , i'll stick to the plan for the next 6 month
I've been watching Jeff for years and I have to say this is one of the best information packed I've seen and a huge congratulations to Jessie for making those gains.
Im 43, I had lots of pains in my 30's when I used to work out how most do. I had to take some meds, go to doctors trying to fix the pains. Then I wondered if its how I am working out that is causing all of this. So I tried something different, focus on my form of what I am trying to accomplish and go lighter. And sure enough within a year all the pains went away. I have gained more muscle and much happier. The best remedy to all of this is determine why your having the pain in the first place. It's not age, its your form with too much weight. Stop your ego and lift for your muscles, not how much weight you can lift. Btw compound exercises cause the most pain as I have found. Your body will thank you when you finally grow properly and have less pains. Not sure why he didn't address this in the video.
As always, just very very good. You can twist it turn it if you want, Jeff is and remains the best I have come across. Training with him would be a treat.
Just fyi… endurance athlete here 🙋🏽♂️… there’s a number of studies that indicate that if you do a leg day, you can do cardio, but you need to wait five to six hours after to do so… the time allows the body/muscles to reset… as Jeff said tho, cardio immediately after is a no…
@@entrepreneerit4490doing cardio first is fine. Most top level athletes do their cardio or skill work in the mornings and lift in the afternoon or early evenings.
@@entrepreneerit4490 Sorry, I’m just seeing this… that should be fine… as long as the body has time to “reset” itself… however, try it out and see what timeline works for you… you may feel rested after 3-4… hope this helps! 🍻
I have listened to your videos for years, so many! I always wanted to thank you for your generosity jeef. I am a woman, 58 , eventhough you address mostly a"man" crowd...too bad I love your explanations.
And most things he says apply to women anyway. I'm 100% sure women (including my girlfriend) would progress much more by just watching easy "man" videos by Jeff than all these a bit more complicated lady like videos on TH-cam.
Great vid.. I actually knew this but I'm a 37 yr old usmc combat vet who was recently diagnosed with blood cancer from toxic burn pit exposure in Somalia. Unfortunately I have to take aspirin post workout but I will say my pumps and growth have been really solid since diagnosis 🤷
This guy's incapable of making pointless videos. They're all relevant, informative, and valuable. Also, he references a study I'd previously read on my own regarding the best timing of protein ingestion and muscle growth.
Super helpful video, especially the last part. As my legs got sored after legs day, I thought it best to give a rest for a day, but now I am going to push myself further and do a leg workout with a lighter load.
Re cardio. Having just spent a weekend trying to keep up with my teen son snowboarding, I've come to the conclusion that weight training makes you better at weight training. Cardio and functional, athletic training- mostly directed at core is key.
I always say that the first 2 weeks to a month of working out is the hardest time to workout, but once you see your gains and the progress you made its all smooth sailing from there.
Loved the video and tips. I'm a 62 year old runner but also started lifting again. From your vid, and what i've read from running publications, if i'm lifting and doing cardio on the same day, I do my cardio first. What I need help with tho, is which days to lift (minimum 3/week) and which days to run (minimum 4/week) and can i get an "off" day in too. On top of all that, which days to do upper body and which days to do legs interspersed in all this. I was happy to see this graphic in the vid cuz i could make it work with running even tho I do a long run on Sundays: Mon Tues wed thurs friday sat sun strength Cond. Strength Cond. Strength Cond. OFF But then you posted: Mon Tues wed thurs friday sat sun PUSH LEGS PULL Cond. PUSH LEGS PULL which doesn't match up. @jeff or others, any suggestions?
Wo-hooollyy shi+! JESSIE GOT FRICKING RIPPED DUDE! It's been a few years since I've watched the channel and seeing Jessie deadlift 500LBS is inSANE! WOWW MAN GREAT JOB!
so ill keep the booze to non-lifting days lol.... jokes aside you and bro-science are the 2 OG's from over 10 yr's ago still going strong, thanks for all the work and content, hopefully you've hit jyour goals with this channel
Becareful with him bro. They often pump information that contradicts itself. These dudes need to make content and that's their real goal. Jeff has been called out for BS for years by much better trainers. I an a trainer. 30 years of bodybuilding and powerlifting, competed 32 times in bodybuilding and 51 powerlifting meets. I've won and lost , but I was always top 5. If your goals are building muscle and strength, Jeff is nit the best person to listen to. Fitness though, he's pretty good. Maintains, lift, rest , eat , period.
Jeff you are the supreme authority on science and appliance of all things bodybuilding....the best trainer ever, thank you for your time and all your hard work in creating these videos, love from Australia 🦘
"So, clearly you work out." Well dear sir, I'm embarrassed to say I don't. I begin this week, though. Very excited! Thank you for sharing so much knowledge!
All great tips and reminders! These have all been true for me throughout my fitness journey the past decade. Jeff, been watching you since before you had 1 mill subscribers and grateful for this channel
I basically agree with all of these except for no cardio post lifting. I'll lift full body 3x per week and then jump rope right after. Typically I'll do 10 rounds of two min on and 30-60 sec rest between which is around 25 min. It's never had a negative impact and allows more recovery on non lifting days.
It's fine as long as you're staying in that zone 2 area(if your goal is to lose weight). However, it really depends on the goal you are going for? If you are trying to get big, you could probably skip the cardio. If you are trying to lean out or condition yourself for something specific... run forest run...
Yep your right about the ice bath. As far as I know the ice closes or tightens up the small muscle tears. And presumably muscle gain fills up the tears.
I've been working out 6/7 days a week and watching the weight fly off. Is there any problem if I end my day with a pitcher of a margarita once a week? lol
This is not a study it is a review article and mentions the effect of NSAIDS (non steroidal anti inflammatory drugs) on hypertrophy after high intensity interval training. The NSAID mentioned is ibuprofen. There is no detrimental effect noted at recommended dose (400mg). Dosing above 600 does not provide any significant anti inflammatory effect and only increases adverse effects like GI bleeding and kidney injury. The 1200 mg dose mentioned is excessive and risks outweigh any potential benefits. The category NSAID includes aspirin, ibuprofen, naproxen and about 18 other similar drugs.
I dont have time to watch the video, but assuming by the thumbnail I am not supposed to drink a glass of water after my workout. Thanks Jeff, always gets to the point
The cardio thing is very controversial. It all depends on what goals are 🤦♂️ it's not a universal rule. it also depends on your metabolism. And it also depends on how much cardio you're trying to do after a work, if you want to do like a 10-minute run or jog VS 30 minutes
Great video as always BUT I have to red flag the first segment citing 1200mg of Ibuprofen. 600mg is the max single dose, TID. Also, Aspirin (asa) is not Ibuprofen and is not dosed the same. Please be careful with off label use of these two meds.
i play for the tie all the time. it's a really good point. it's partly rewarding myself with bread or chips or something, but it's also justified laziness where i'm hungry and i want nutrients really quickly and just grab something fast.
Yep, these rebuild blunting practices have come to light this past month, but how they apply to 63 year old body remains a mystery. I think I'm going to stick with the practice of emphasizing growth after the gym, but target inflammation before.
Jeff is overthinking. I do Cardio right after my weight training and I have no problem gaining muscle and losing fat at the same time. If you're just a normal person like me, there's no problem whatsoever.
@@nomnomyourmom I'm not an athlete and am not competing with anybody in terms of muscle gain. Don't really care if they have more muscle than me. As long as I'm happy with the way I look that's all what matters. Cheers. (by the way I'm still gaining muscle)
@@ああ-z3n5d Sure then just say so. There are others who want to take it to higher levels, if you don't feel like it then it's alright. why diminish them by saying "overthinking" or something like "I'm doing what you said not to do, and I'm doing just fine"
@@nomnomyourmom I'm sorry if I offended you by not agreeing with Jeff but I love Jeff as much as you do. He's helped me with my body transformation journey for many years. Have a great day. Cheers 😉
@@Polar_Bear_Pete sorry kid you're trying to sound smarter than a pro athletes coach but failed miserably Especially when you can't even see the research is already in the vid
So when ever I do leg day I NEVER do any sort of cardio. However, when I do biceps/ triceps or shoulders/ abs I like to do atleast 15 min of HIIT. Then on chest/ back I like to do the stair master for 15 after. Would that be ok? Or would you still recommend just no cardio period after working out a muscle group? Also, my #1 goal is to lose body fat but try and maintain my muscle mass.
U realize do Joe gets his information from actually scientists right ? Like from precisely the ones Jeff mentioned ? Ur probably one of the dum dums who are still taking boosters and wearing masks lol
Definitely up for the motivation of checking the pump after or sometimes during a workout! Have been including that in my videos lately as I am featuring every workout on my channel to gradually show every machine and exercise type, along with every other aspect of bodybuilding covered...
Hey Jeff, you've previously made a video for full body pre-workout stretching routines with no equipment. Could you please make one for post-workout stretching?
If you need to use the scale, because you do not have direct access to body fat measurement tools, then do it in conjunction with body measurements. Also, the best time to use the scale is in the mornings when you wake up after bowel movements, urination and also before consumption of any fluids or food. This will give the most accurate number between days.
Hello, Jeff. Could you please do a "singer focused video" talking about diapraghma? everyone says that it's just "belly breathing", but I'm sure your opinion will bring more lights about that topic. Thanks
I've read this study before. Considering my (older) age, NSAIDs would be more acceptable. I do try to avoid them unless the muscle sore was really painful or I'm having a killer headache.
As someone who does a lot of research in ROS/NOS signaling pathways, I will NEVER take an NSAID unless I am febrile, they shut off many repair and growth pathways
Aspirin is the brand name for salicylate and ibuprofin is a different item. Advil is the brand name for ibuprofin. They are not the same! But i love Jeffs videos all the same! 😀
The advice given for cardio vs weight training can not really work for hybrid training though, when you do run 5-6 days a week (no less it is an option if training for next marathon) and weight training around 5 days a week not to lose gained muscle. Thus, running and weight training need to happen at the same day for most of the days.
2 questions I had from this video. Cardio before workout: if I do a mile run in about 9 mins before workout because it isn’t too fatiguing and makes me feel warmed up, will I still have the same negative impact on my weight training ? Rest days: I haven't really seen anyone cover this. Do you adjust what you eat on your rest days considering that you’re probably burning far fewer calories by not working out that day. Obviously meeting your protein goals, but do you eat less or reduce carbs on those rest days?
As long as the cardio isn't what you feel to be fatiguing prior to weights then by all means go ahead, usually they say no cardio b4 weights because people will take it too far and thus hinder their effort in weights. Rest days you will just eat normally or have a slight boost in total calories since you are resting and letting body fully recover.
Great advice! I do mostly cardio and goals a bit different, not focused on gaining muscle per-se but more on speed and endurance. I look at food in the reverse... not a reward for a hard training, but I eat so I can train... With this mindset I tend to eat far healthier as I know I need certain macros to hit my training goals... Maybe that helps some folks out there.
Jeff, thanks to you and your team for all hard work you guys do ! What will you say about sauna after workout ? Is it helpful or no ? In terms of building muscles and in general as well. Thank you !
I usually do cardio after an arm workout but not immediately after, because I do abs in between. Also with regards to the alcohol, I only drink it twice a month, and it usually happens really late at night when I wanna take myself to a club or house party. On those days I finish my workout around 3pm, but I don’t start drinkin’ alcohol until around 10 or 11pm that night.
Hey Jeff, thanks for all the great content! What’s your advice to people being dependent on high doses of antihistamines to treat severe allergies and more specifically chronic hives. This type of medicine supposedly impacts the body’s stress response negatively in such a way that it diminishes the results of training.
Конспект для русскоговорящих, можно сохранить на память: После тренировок нельзя: 1) Принимать жаропонижающие/антивоспалительные лекарства, как, например аспирин (губит рост мышц); 2) Принимать ледяные ванны и холодный душ (губит рост мышц); 3) Переоценивать белково-углеводное окно (не обязательно есть перед и сразу же после тренировки, главное, чтобы вообще необходимое кол-во белка и углеводов было на протяжение всего дня КАЖДЫЙ ДЕНЬ, пропущенный день скажется на результатах, даже если тренировка была несколько дней назад); 4) Делать кардио в день силовых тренировок (они будут мешать друг другу получать достойные результаты, плюс это тратит ресурсы, которые бы пригодились на восстановление мышц); 5) Взвешивать себя для расчетов своего веса (потерянный вес - это не жир, это вода, причем каждый раз разный объем, такое взвешивание только запутает объективную оценку); 6) Игнорировать, как ахуенно ты смотришься в зеркало на пампе :D (это повышает настроение и дает мотивацию тренироваться дальше); 7) Употреблять алкоголь (он вообще вреден, включая для роста мышц, но употребление его после тренировок уменьшает их восстановление на 25%); 8) Награждать себя вредными вкусняшками (вредный вид мотивации, к тому же даже одна типичная вкусняшка с лихвой перебивает все калории, что ты потерял за тренировку); 9) Пропускать следующую тренировку из-за ноющих мышц (это не повод лишаться результатов совсем, лучше тренировать другие мышцы или тренировать "горящие", но с низкими весами - всяко лучше полного пропуска).
You don’t have to do cardio on separate days. You can lift in the morning, then rehydrate, eat, and rest, and then come back many hours later in the evening to do cardio for the same effect or better because you can lift more and fit in more cardio in the week
I generally walk on the treadmill for 20 min on an incline of 14, at a speed of 4 everyday post a workout. Would this apply here too or is it just extensive cardio we talking about?
I like to train 3 muscle groups per workout, i work out 2 days than take 1 day off, go back another 2 days get 2 days off. I do cardio each workout. I eat my protein goals i go to failure. Im tired and sore but those split days work the best for me and mentally as well
High honor for sharing this piont in regards to heavy workout and then do the cardio workout its does not make any sense to the body thank you so much for clearing this doubt So would want to know too overall is ice bath an good health thing on our body Plz advise
Even weighing yourself before the workout can be misleading. It's different how much you've had to eat or drink and it might be different how long it's been since you've used the toilet. The only thing that makes sense is to weigh yourself often and extrapolate a trend where you take time of day, what you've been eating/drinking and how much extra is in your bowels/bladder into account. Honestly, I could not care less about weight generally. What matters to me are measurements and gains. Height:6'6||Waist: -8"||Chest: +3"||Arms:+1.5"||Legs:+2"||Weight:+30lbs with 7mo training. I have both theoretical education in biology, anatomy and training along with years of experience in the past though, so that helps me a lot.
I am not sure I agree. The best shape I was in I did yoga and cardio before weights, then a bit of light cardio after. Perhaps the body adapts to this stress sequence
My recovery has vastly improved incorporating Swimming on my resistance training off days. In addition, my overall weight training fitness has also improved.
The weight loss during exercise is almost zero from fat, it is water and carbs. Each stored gram carb requires 3 grams of water. Fat requires about 5 grams water per gram of fat stored when burning stored carbs or fat, during exercise, most of the weight loss is released water, which is mostly lost through perspiration.
Thanks for the vid! It's a useful one 👌🏻 Jeff, in contrast to ice baths right after training, what is your opinion about sauna right after traning? Will the increased blood flow be benefitial for hypertrophy? Or will the loss of e'lytes be negative concerning recovery? Thanks in advance and Cheers from GER 👋🏻
Thanks for another great video! Follow-up question: where can we find this additional information and research regarding age-related use of anti-inflammatories? Thanks and keep up the great work! It is much appreciated 🙏🏼
Jeff please list the study that you referenced. You mentioned 1200mg of aspirin. That it a very large dose of aspirin. In regards to ibuprofen/Advil, prescription strength I is 800mg three times daily. Those over 50 should be careful taking 1200mg at one time. The GI upset/potential peptic ulcer would elevate dramatically.
2 weeks now!! I’m starting to see my muscles popping out!! I was too lazy on the beginning but now is kinda addicting!!! I won’t stop now!! And I also feel way less stressful after push some kg!!! Is hard af” I’m with pain all over my body but I was like really skinny arms with beer belly I’m trying to get ride of all my addictions also drugs 😅😅
A shake straight after a workout is best, because logically your body is craving protein to rebuild and recover the muscle damage. Sure it may be OK to have it later but there's a reason you inhale the shake after a workout and it tastes like nectar of the gods. Your body is CRAVING it.
All true and very grateful you posted this video Jeff. Thank you! -Andrew
Jeff is the best.
I enjoyed the podcast very much, thank you Dr. & thank you Jeff.
The 🐐
Not really, just because you had 29g of protein doesnt mean you had enough leucine to trigger mTOR. If you have plant protein, it has much less leucine, which means you would probably not even trigger mTOR with 30g of plant protein. What it seems we need is a minimum of 2.6g of leucine according to Don Layman, which is roughly 30g of animal protein, not plant protein.
@hubermanlab I'm not a doctor but the active ingredient in aspirin is acetylsalicylic acid and not ibuprofen, at least in Italy. Are there differences or is it just the anti-inflammatory mechanism that matters?
Jeff I’m 52 yr old male. Trying to grow. Been at it about 15 months. I’ve lost over 10in in my waist & the rest is growing a ton. I follow you religiously. Thanks for all the insights. We ALL appreciate you.
I quit drinking almost a month ago, and can say for sure that regular drinking really slowed my progress down. I also sleep very well nearly every night, and don't take nearly as long to wake up every day. No regrets here!
I can remember every dream i dreamed. My dreams got less frightening, timid when i stopped drinking. I kind of miss these crazy dreams.
Me too!!! I quit drinking as well but crack has not being good either...
@@amushyforyou6083 How does crack effect hypertrophy? As a 54 year old dude who just made it one week without a drink for first time in ages....I've got questions ;)
@@frantz2000 Replacing one poison with another 😆
If measuring weight, better do that just once or twice a week, but always:
- Right after waking up in the morning
- Also after urinating
- But also before drinking your first glass of water of the day.
That eliminates several short-term factors that can affect a weight measurement. It will help get a much more realistic number.
After a few weeks, that will yield quite a reliable picture of how the weight is truly trending over time.
*after pooping too
Also do it after taking a huge sh1t.
I do that, and sometimes I lose 1-2 lbs.
Always do a before and after pooping weight measurement
@@That.Guy. And convert the weight to courics.
You can weigh yourself every morning and look at the general trend or weekly averages.
This is great, Jeff! You're giving us advanced science in a direct, no-nonsense, no-jargon way. Personally, I find it difficult to digest ('scuse the pun) scientific articles on this topic so having an educated intermediary is invaluable. Thanks, coach!
Then just stick to the basics. Eat healthy. drink plenty of water. Protein grams × body weight. Fiber. Lyft to failure. Minimum cardio.
Stop making great videos that have helped me tremendously. I don’t have time to watch all of these lol! Thanks Mr. Cavaliere
I've never had to pay for good fitness information, thanks to content creators like Jeff. Been watching this channel for years now. Love from India
Hey Jeff! Love the information, but I wanted to point out that the there is some ambiguity in the first point. Verbally, you said aspirin several times, however all the reference information in the background was for ibuprofen or generically mentioned NSAIDs, it might be better to make mention NSAIDs or anti inflammatory medications in general.
As always, love the video and thank you for the information.
Came to ay this - big difference in the use of each medication so worth correcting and clarifying.
When he first mentioned aspirin I was wondering if he meant ibuprofen because this information has been out since I wrestled in high school same thing it will interrupt your bodies natural ability to recover if you take ibuprofen after an injury
aspirin IS NSAIDs
Not to mention the fact that 1200mg of ibuprofen is definitely not something people should be consuming normally. Not sure why he would add in that 1200mg of ibuprofen might enhance muscle building.
@@JeremyBarbell because the study showed it, sherlock
whether people should consume this amount or not is not based on your opinion
jeff you're a blessing for the workout community, i just started doing some mixed workout (strength + conditioning) it didn't feel very rewarding but going day by day is the best imo , i'll stick to the plan for the next 6 month
I've been watching Jeff for years and I have to say this is one of the best information packed I've seen and a huge congratulations to Jessie for making those gains.
Jeff's videos made for my progress more than a personal trainer. Thanks!
Im 43, I had lots of pains in my 30's when I used to work out how most do. I had to take some meds, go to doctors trying to fix the pains. Then I wondered if its how I am working out that is causing all of this. So I tried something different, focus on my form of what I am trying to accomplish and go lighter. And sure enough within a year all the pains went away. I have gained more muscle and much happier.
The best remedy to all of this is determine why your having the pain in the first place. It's not age, its your form with too much weight. Stop your ego and lift for your muscles, not how much weight you can lift. Btw compound exercises cause the most pain as I have found.
Your body will thank you when you finally grow properly and have less pains.
Not sure why he didn't address this in the video.
This is exactly my journey as well. Didn't start really gaining muscle until I figured this out
As always, just very very good. You can twist it turn it if you want, Jeff is and remains the best I have come across. Training with him would be a treat.
Just fyi… endurance athlete here 🙋🏽♂️… there’s a number of studies that indicate that if you do a leg day, you can do cardio, but you need to wait five to six hours after to do so… the time allows the body/muscles to reset… as Jeff said tho, cardio immediately after is a no…
What about doing cardio 5-6 hours before weights?
@@entrepreneerit4490 Either or… it’s the muscle rest time in between that’s important…
@@entrepreneerit4490doing cardio first is fine. Most top level athletes do their cardio or skill work in the mornings and lift in the afternoon or early evenings.
@@entrepreneerit4490 Sorry, I’m just seeing this… that should be fine… as long as the body has time to “reset” itself… however, try it out and see what timeline works for you… you may feel rested after 3-4… hope this helps! 🍻
I have listened to your videos for years, so many! I always wanted to thank you for your generosity jeef. I am a woman, 58 , eventhough you address mostly a"man" crowd...too bad I love your explanations.
And most things he says apply to women anyway. I'm 100% sure women (including my girlfriend) would progress much more by just watching easy "man" videos by Jeff than all these a bit more complicated lady like videos on TH-cam.
Great vid.. I actually knew this but I'm a 37 yr old usmc combat vet who was recently diagnosed with blood cancer from toxic burn pit exposure in Somalia. Unfortunately I have to take aspirin post workout but I will say my pumps and growth have been really solid since diagnosis 🤷
Praying for your swift and effective recovery! God bless you in the name of Jesus Christ. ❤
@@danient8734 🙏 thank you very much for your kind words
@@Edward_USMC13 Your welcome sir, thank you for your service!
Praying for you sir 🙏
This guy's incapable of making pointless videos. They're all relevant, informative, and valuable.
Also, he references a study I'd previously read on my own regarding the best timing of protein ingestion and muscle growth.
One of the best fitness people on TH-cam preceise and straight to the point 🙏 Thanks Jeff
Super helpful video, especially the last part. As my legs got sored after legs day, I thought it best to give a rest for a day, but now I am going to push myself further and do a leg workout with a lighter load.
A lot of great information! Always enjoy all the information you put out helping everyone improve everyday!
Re cardio. Having just spent a weekend trying to keep up with my teen son snowboarding, I've come to the conclusion that weight training makes you better at weight training. Cardio and functional, athletic training- mostly directed at core is key.
Alway wanting the best results for each of us…. So inspiring. I love you Man!
I trust in your words. I think its the only true informing channel. Thank you.
Holy $h1t! Jesse is deadlifting how much!? Wow! That's very inspiring!
Think it's around 550 lbs last I knew
540 in this video, 560 in the Sam Sulek rank video
deadlift 500lb yet cant bench press 240...
@@sam8922 So?
@@sam8922yes let's hate on every little thing 👍🏼
I always say that the first 2 weeks to a month of working out is the hardest time to workout, but once you see your gains and the progress you made its all smooth sailing from there.
Learned a lot. Thanks Jeff!
Loved the video and tips. I'm a 62 year old runner but also started lifting again. From your vid, and what i've read from running publications, if i'm lifting and doing cardio on the same day, I do my cardio first.
What I need help with tho, is which days to lift (minimum 3/week) and which days to run (minimum 4/week) and can i get an "off" day in too.
On top of all that, which days to do upper body and which days to do legs interspersed in all this.
I was happy to see this graphic in the vid cuz i could make it work with running even tho I do a long run on Sundays:
Mon Tues wed thurs friday sat sun
strength Cond. Strength Cond. Strength Cond. OFF
But then you posted:
Mon Tues wed thurs friday sat sun
PUSH LEGS PULL Cond. PUSH LEGS PULL
which doesn't match up. @jeff or others, any suggestions?
Wo-hooollyy shi+! JESSIE GOT FRICKING RIPPED DUDE! It's been a few years since I've watched the channel and seeing Jessie deadlift 500LBS is inSANE! WOWW MAN GREAT JOB!
He's been working hard. He's always been lean, but my man has put on a lot of muscle for a guy with that type of build.
so ill keep the booze to non-lifting days lol.... jokes aside you and bro-science are the 2 OG's from over 10 yr's ago still going strong, thanks for all the work and content, hopefully you've hit jyour goals with this channel
Becareful with him bro. They often pump information that contradicts itself.
These dudes need to make content and that's their real goal. Jeff has been called out for BS for years by much better trainers.
I an a trainer. 30 years of bodybuilding and powerlifting, competed 32 times in bodybuilding and 51 powerlifting meets. I've won and lost , but I was always top 5.
If your goals are building muscle and strength, Jeff is nit the best person to listen to. Fitness though, he's pretty good.
Maintains, lift, rest , eat , period.
Please help me im under the water
Take a deep breath.
I can’t swim
That is killing your gains!
Should have put your scuba gear on.
Lack of oxygen is killing your gains.
This was incredibly useful! A lot of really important info in a short amount of time. Thanks, Jeff!
Jeff you are the supreme authority on science and appliance of all things bodybuilding....the best trainer ever, thank you for your time and all your hard work in creating these videos, love from Australia 🦘
"So, clearly you work out."
Well dear sir, I'm embarrassed to say I don't.
I begin this week, though. Very excited!
Thank you for sharing so much knowledge!
All great tips and reminders! These have all been true for me throughout my fitness journey the past decade. Jeff, been watching you since before you had 1 mill subscribers and grateful for this channel
Agree. Amazing content.
As always, great info and now I won't get a speeding ticket trying to make my anabolic window
I basically agree with all of these except for no cardio post lifting. I'll lift full body 3x per week and then jump rope right after.
Typically I'll do 10 rounds of two min on and 30-60 sec rest between which is around 25 min. It's never had a negative impact and allows more recovery on non lifting days.
Can you run in the morning and lift in the afternoon?
Once again, the usual information-dense video. Well presented, well documented, done quickly. No one else on the Inter-webs does it better ;)
I'm trying to body recomp. I'm doing 15-30 min cardio on stairmaster or treadmill after lifting weights is that fine?
Same. I need answers
It's fine as long as you're staying in that zone 2 area(if your goal is to lose weight). However, it really depends on the goal you are going for? If you are trying to get big, you could probably skip the cardio. If you are trying to lean out or condition yourself for something specific... run forest run...
Yep your right about the ice bath. As far as I know the ice closes or tightens up the small muscle tears. And presumably muscle gain fills up the tears.
What if you take ibu profen BEFORE the workout?
Why do you need to regularly take ibuprofen?
I've been working out 6/7 days a week and watching the weight fly off. Is there any problem if I end my day with a pitcher of a margarita once a week? lol
Reading this comment is killing your gains
Reading this reply revives your gains
How dare you.
I'm too weak to type thi
@@BLUELEADER78 you’re my boy blue
This is not a study it is a review article and mentions the effect of NSAIDS (non steroidal anti inflammatory drugs) on hypertrophy after high intensity interval training. The NSAID mentioned is ibuprofen. There is no detrimental effect noted at recommended dose (400mg). Dosing above 600 does not provide any significant anti inflammatory effect and only increases adverse effects like GI bleeding and kidney injury. The 1200 mg dose mentioned is excessive and risks outweigh any potential benefits. The category NSAID includes aspirin, ibuprofen, naproxen and about 18 other similar drugs.
Jesus Christ, check the reference
Do you think the review just made up study?
Tell me what this study is: Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults
Thanks for those Genius Informations again 😊
You didn’t even watch the video yet
@@johnslick8940 😘
I dont have time to watch the video, but assuming by the thumbnail I am not supposed to drink a glass of water after my workout. Thanks Jeff, always gets to the point
Never drink water. Drink alcohol, 4-5 litres a day
Big ups to all the “first watchers” who finished an 11min video in 2min! Way to chase dem gains!!
Must hit the 2min anabolic window!
Great info, thanks Jeff
Big fan of you Sir❤
The cardio thing is very controversial. It all depends on what goals are 🤦♂️ it's not a universal rule. it also depends on your metabolism. And it also depends on how much cardio you're trying to do after a work, if you want to do like a 10-minute run or jog VS 30 minutes
8:15 Jesse hitting the wine straight out the bottle 😂😂😂😂
Not exactly sure how you find hat so extremely funny.
@@theilluminatedone525 have some class, use a glass!
This is the most informative workout video i have seen so far
Avoid showers up to 10 hours after workaout.
Only 10???
he meant days! LOL@@peanutrbuckle9123
100 hours*
Lol you shower? That's beta
Great video as always BUT I have to red flag the first segment citing 1200mg of Ibuprofen. 600mg is the max single dose, TID. Also, Aspirin (asa) is not Ibuprofen and is not dosed the same. Please be careful with off label use of these two meds.
Hello
i play for the tie all the time. it's a really good point. it's partly rewarding myself with bread or chips or something, but it's also justified laziness where i'm hungry and i want nutrients really quickly and just grab something fast.
Ffs, didn't have to call me out on skipping workouts after feeling sore like that. I was just about to skip a day. Now, I would just feel guilty. :D
Yep, these rebuild blunting practices have come to light this past month, but how they apply to 63 year old body remains a mystery. I think I'm going to stick with the practice of emphasizing growth after the gym, but target inflammation before.
Jeff is overthinking. I do Cardio right after my weight training and I have no problem gaining muscle and losing fat at the same time. If you're just a normal person like me, there's no problem whatsoever.
research say otherwise
the you in another universe who doesn't do cardio right after weight training most likely has more muscles than you
@@nomnomyourmom I'm not an athlete and am not competing with anybody in terms of muscle gain. Don't really care if they have more muscle than me. As long as I'm happy with the way I look that's all what matters. Cheers. (by the way I'm still gaining muscle)
@@ああ-z3n5d Sure then just say so.
There are others who want to take it to higher levels, if you don't feel like it then it's alright.
why diminish them by saying "overthinking" or something like "I'm doing what you said not to do, and I'm doing just fine"
@@nomnomyourmom I'm sorry if I offended you by not agreeing with Jeff but I love Jeff as much as you do. He's helped me with my body transformation journey for many years. Have a great day. Cheers 😉
@@Polar_Bear_Pete sorry kid you're trying to sound smarter than a pro athletes coach but failed miserably
Especially when you can't even see the research is already in the vid
So when ever I do leg day I NEVER do any sort of cardio. However, when I do biceps/ triceps or shoulders/ abs I like to do atleast 15 min of HIIT. Then on chest/ back I like to do the stair master for 15 after. Would that be ok? Or would you still recommend just no cardio period after working out a muscle group? Also, my #1 goal is to lose body fat but try and maintain my muscle mass.
"Some of the smartest people in the world." Ah, yes, Rogan-friendly youtubers.
It's beyond me that someone like Jeff is so into pseudo science. 😄
U realize do Joe gets his information from actually scientists right ? Like from precisely the ones Jeff mentioned ? Ur probably one of the dum dums who are still taking boosters and wearing masks lol
Dismissing experts with academic degrees by calling them youtubers, big L
@@PSA78 It's beyond you because you love making stuffs up and he doesn't 😄
@@PSA78 that's why they have real academic degrees while you're barking behind the screen 😄
Definitely up for the motivation of checking the pump after or sometimes during a workout! Have been including that in my videos lately as I am featuring every workout on my channel to gradually show every machine and exercise type, along with every other aspect of bodybuilding covered...
this one threw me off lol .... i work out in a hoody and dont check that shyt
Hey Jeff, you've previously made a video for full body pre-workout stretching routines with no equipment. Could you please make one for post-workout stretching?
He already did for major muscle groups
Just search athleanx stretch
A wonderful video . Thank you Jeff. Motivation at its best , thank you
If you need to use the scale, because you do not have direct access to body fat measurement tools, then do it in conjunction with body measurements.
Also, the best time to use the scale is in the mornings when you wake up after bowel movements, urination and also before consumption of any fluids or food. This will give the most accurate number between days.
Hello, Jeff. Could you please do a "singer focused video" talking about diapraghma? everyone says that it's just "belly breathing", but I'm sure your opinion will bring more lights about that topic. Thanks
I've read this study before. Considering my (older) age, NSAIDs would be more acceptable. I do try to avoid them unless the muscle sore was really painful or I'm having a killer headache.
As someone who does a lot of research in ROS/NOS signaling pathways, I will NEVER take an NSAID unless I am febrile, they shut off many repair and growth pathways
Seriously one of the best videos out there. You don't need no secret to get to your dream physique.
Aspirin is the brand name for salicylate and ibuprofin is a different item. Advil is the brand name for ibuprofin. They are not the same! But i love Jeffs videos all the same! 😀
The advice given for cardio vs weight training can not really work for hybrid training though, when you do run 5-6 days a week (no less it is an option if training for next marathon) and weight training around 5 days a week not to lose gained muscle. Thus, running and weight training need to happen at the same day for most of the days.
im guilty of the last one- my opinion- diet plays a significant role ( around 80 percent of weight loss ) follwewd by excercise ( weights and cardio)
2 questions I had from this video.
Cardio before workout: if I do a mile run in about 9 mins before workout because it isn’t too fatiguing and makes me feel warmed up, will I still have the same negative impact on my weight training ?
Rest days: I haven't really seen anyone cover this. Do you adjust what you eat on your rest days considering that you’re probably burning far fewer calories by not working out that day. Obviously meeting your protein goals, but do you eat less or reduce carbs on those rest days?
As long as the cardio isn't what you feel to be fatiguing prior to weights then by all means go ahead, usually they say no cardio b4 weights because people will take it too far and thus hinder their effort in weights.
Rest days you will just eat normally or have a slight boost in total calories since you are resting and letting body fully recover.
Great advice! I do mostly cardio and goals a bit different, not focused on gaining muscle per-se but more on speed and endurance. I look at food in the reverse... not a reward for a hard training, but I eat so I can train... With this mindset I tend to eat far healthier as I know I need certain macros to hit my training goals... Maybe that helps some folks out there.
I always do 15-20 mins low intensity cardio after lifting and it's helped me condition. I've gained muscle but am also losing body fat.
Jeff, thanks to you and your team for all hard work you guys do !
What will you say about sauna after workout ? Is it helpful or no ?
In terms of building muscles and in general as well. Thank you !
I usually do cardio after an arm workout but not immediately after, because I do abs in between. Also with regards to the alcohol, I only drink it twice a month, and it usually happens really late at night when I wanna take myself to a club or house party. On those days I finish my workout around 3pm, but I don’t start drinkin’ alcohol until around 10 or 11pm that night.
Hey Jeff, thanks for all the great content!
What’s your advice to people being dependent on high doses of antihistamines to treat severe allergies and more specifically chronic hives. This type of medicine supposedly impacts the body’s stress response negatively in such a way that it diminishes the results of training.
I lost 260 lbs at 48 from a wheelchair ♿️
Didn't listen to anything you said ...I got to 10 % at 52 years old ..could I have Done better ?
Конспект для русскоговорящих, можно сохранить на память:
После тренировок нельзя:
1) Принимать жаропонижающие/антивоспалительные лекарства, как, например аспирин (губит рост мышц);
2) Принимать ледяные ванны и холодный душ (губит рост мышц);
3) Переоценивать белково-углеводное окно (не обязательно есть перед и сразу же после тренировки, главное, чтобы вообще необходимое кол-во белка и углеводов было на протяжение всего дня КАЖДЫЙ ДЕНЬ, пропущенный день скажется на результатах, даже если тренировка была несколько дней назад);
4) Делать кардио в день силовых тренировок (они будут мешать друг другу получать достойные результаты, плюс это тратит ресурсы, которые бы пригодились на восстановление мышц);
5) Взвешивать себя для расчетов своего веса (потерянный вес - это не жир, это вода, причем каждый раз разный объем, такое взвешивание только запутает объективную оценку);
6) Игнорировать, как ахуенно ты смотришься в зеркало на пампе :D (это повышает настроение и дает мотивацию тренироваться дальше);
7) Употреблять алкоголь (он вообще вреден, включая для роста мышц, но употребление его после тренировок уменьшает их восстановление на 25%);
8) Награждать себя вредными вкусняшками (вредный вид мотивации, к тому же даже одна типичная вкусняшка с лихвой перебивает все калории, что ты потерял за тренировку);
9) Пропускать следующую тренировку из-за ноющих мышц (это не повод лишаться результатов совсем, лучше тренировать другие мышцы или тренировать "горящие", но с низкими весами - всяко лучше полного пропуска).
You don’t have to do cardio on separate days. You can lift in the morning, then rehydrate, eat, and rest, and then come back many hours later in the evening to do cardio for the same effect or better because you can lift more and fit in more cardio in the week
I generally walk on the treadmill for 20 min on an incline of 14, at a speed of 4 everyday post a workout. Would this apply here too or is it just extensive cardio we talking about?
I like to train 3 muscle groups per workout, i work out 2 days than take 1 day off, go back another 2 days get 2 days off. I do cardio each workout. I eat my protein goals i go to failure. Im tired and sore but those split days work the best for me and mentally as well
High honor for sharing this piont in regards to heavy workout and then do the cardio workout its does not make any sense to the body thank you so much for clearing this doubt
So would want to know too overall is ice bath an good health thing on our body
Plz advise
Even weighing yourself before the workout can be misleading. It's different how much you've had to eat or drink and it might be different how long it's been since you've used the toilet.
The only thing that makes sense is to weigh yourself often and extrapolate a trend where you take time of day, what you've been eating/drinking and how much extra is in your bowels/bladder into account. Honestly, I could not care less about weight generally. What matters to me are measurements and gains. Height:6'6||Waist: -8"||Chest: +3"||Arms:+1.5"||Legs:+2"||Weight:+30lbs with 7mo training. I have both theoretical education in biology, anatomy and training along with years of experience in the past though, so that helps me a lot.
I liked what you said about weighing yourself after a workout. Very positive
I am not sure I agree. The best shape I was in I did yoga and cardio before weights, then a bit of light cardio after. Perhaps the body adapts to this stress sequence
@@Pegasus_Pete No need to list the study after you bashing research, hypo
@@Puffin_Pete before you erased all the evidences that you did, hypo
It ain't about difficulty, it's about contradiction and erasing evidence
@@Puffin_Pete sure pal, let's have more fun this time
My recovery has vastly improved incorporating Swimming on my resistance training off days. In addition, my overall weight training fitness has also improved.
Damn, havent watched ATHLEAN videos for a few years now, but Jeff looks even younger. Respect.
The weight loss during exercise is almost zero from fat, it is water and carbs. Each stored gram carb requires 3 grams of water. Fat requires about 5 grams water per gram of fat stored when burning stored carbs or fat, during exercise, most of the weight loss is released water, which is mostly lost through perspiration.
Great points with great explanations
Great video!
Thanks for the vid! It's a useful one 👌🏻
Jeff, in contrast to ice baths right after training, what is your opinion about sauna right after traning? Will the increased blood flow be benefitial for hypertrophy? Or will the loss of e'lytes be negative concerning recovery?
Thanks in advance and Cheers from GER 👋🏻
What if you're sixty seven years old, extremely active but doing very light weights and low impact cardio , does it matter then?
Thanks for another great video! Follow-up question: where can we find this additional information and research regarding age-related use of anti-inflammatories? Thanks and keep up the great work! It is much appreciated 🙏🏼
Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults
Jeff please list the study that you referenced. You mentioned 1200mg of aspirin. That it a very large dose of aspirin. In regards to ibuprofen/Advil, prescription strength I is 800mg three times daily. Those over 50 should be careful taking 1200mg at one time. The GI upset/potential peptic ulcer would elevate dramatically.
Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults
2 weeks now!! I’m starting to see my muscles popping out!! I was too lazy on the beginning but now is kinda addicting!!! I won’t stop now!! And I also feel way less stressful after push some kg!!! Is hard af” I’m with pain all over my body but I was like really skinny arms with beer belly I’m trying to get ride of all my addictions also drugs 😅😅
A shake straight after a workout is best, because logically your body is craving protein to rebuild and recover the muscle damage. Sure it may be OK to have it later but there's a reason you inhale the shake after a workout and it tastes like nectar of the gods. Your body is CRAVING it.
What about going to work? Should i be calling in to my job after i exercise?
If you have to walk ie cardio, yes. Your boss will understand
What about walking after workout ? I walk 7-10 km in total before and after working out