No he’s completely wrong. Do a very tight contraction and hold it then as slow as possible eccentric. There’s a reason this guy has looked the same for years. He plateaued
I just added a comment thats equal, or greater than this as well. My comment could be lesser, but its the same Observation. I saw immense Gains by dropping weight tremendously 😮
@@federicovarela379slowing down 4 Seconds or pausing at the bottom for 1-2 seconds can definitely make a big difference and make the muscle ur dojng work harder
@@snowy_.cloudz if you slow down on purpose you diminish motor unit recruitment, the time under tension that counts is that of the last hard reps, which is naturally slower
@@Bigbiceps301 i'm not sure about pauses but slowing reps down on purpose lowers motor unit recruitment, you're gonna feel like you're working more but you're not getting more stimulus
Thanks bro. I always got worried when I only improved on 1 set or didn’t improve at all, so to avoid the feeling, I started cheating on the movements to “continue progressing”. This has been a big heads-up to not worry as much and remember that you can’t always progress and that’s ok too. Jeff always comes in clutch 💪
I have fallen victim to this from time to time but I had to realize that not every day you will be as strong as you were and believing in the process is more important than ego
Yes, it happens. Better to see it like muscle growth drives progressive overload, you can't force it by cheating. If you have to cheat, you are still not solving the problem which could be your lifestyle, exercise selection or programming.
This is THE BEST information I've heard in A WHILE... Long time Gred Doucette fan, he introduced me to You, and now I'm a fan of both. Y'alls information are the only combination you need to make crazy gains.... thank you Jeff!!!
Honestly seeing him use the 30s in this video is a joke. Shoulders are very injury prone, so you should be really milking the eccentric for as much time under tension as possible. So using a 20lb dumbbell and hyper focusing on using no body English and using a 6-7 second eccentric is much better than a set of 10 lat raises with a 30. Mike Israetel doesn’t even use 30s for lat raises.
Being 45, absolutely demolishing ego lifting, slowing my eccentric a LOT, pausing at the stretch, and reducing my weight by at least 40% has been a game changer from years of plateau. It's embarrassing EVERY TIME with such little weight But the results are undeniable so I just got to suck it up lol. Thanks to some really smart people like you!
Gotta get into the mind space that people who actually know what they’re doing can spot ego lifters in the gym a mile away. The people I actually care about what they think are the same people who’ve put in equal amounts of mental research into the physical effort they spend. When I see people doing slow eccentrics, pauses at the right moments, and proper technique. I can see someone calibrated, conscious, and targeted. When I see someone throwing around massive weights, I see someone who may not be the brightest, or may have lingering social issues taunting their mental. Respect to anyone in the gym, but extra respect to those who can put all the BS to the side to lift smart, efficient, and safely. Damned be social pressure. Most people don’t know what you know & you know what takes care of your body the best.
My biggest problem with dropping weights isn't ego or mental health issues- it's that all the early to mid weights get taken! 😄 Seriously though, this is the dirty of thing I need to implement too, as I'm very fatigued at the moment and approaching my limit for overload with reasonably good form. Dropping weight and focusing on perfecting technique sounds like the next step to progress.
Nice one. I'm a little embarrassed cos it's a small gym and everyone can see me but I just think who cares and do weights where I can maintain proper form. I'm increasing size and that's more important then being embarrassed
Thank you. I am a 74 year old very fit individual who cannot add any more weight to the loads I am using for my resistance training. I have been wondering what was I supposed to do when everywhere I hear about progressive load. Your post clafified the matter for me. Great!!
You can also manipulate the various portions of the lift(i.e. Negative, positive, stretch and contraction.) For instance, for the side lateral exercise if your tempo is one second up, hold for two and then three seconds down, you can then increase progression by slowing the repetition down and even holding the attraction for 3 to 5 seconds.
I’m a new guy at gym been on and off for about 2 years but I’ve been on a 4 month streak now and watched your tricep guides after 3 weeks I could see my tricep outlines and massive gains much love to you bro
Add reps, drop sets, super set with a complimentary excersize, either pre-fatiguing the muscle with an isolation exercise. Specifically on shoulders add weighted dips at the end on the session. It's the squat for the upper body.
You can also just add more weekly volume, and after gradually increasing volume over time you drop it back down and increase weight/reps per set - this always works for me
That just means you are getting fatigued and when you drop volume back down it allows time for your body to actually recover meaning you can progress again
@@Johnpdf If you keep progressing linearly (adding weight/reps per set every workout) you will hit a ceiling at some point. What I'm saying is when that happens, start increasing volume instead and after a while (a few weeks) of doing progressively more volume, try to go for higher weight/more reps and this time you will be able to do it - so you can drop volume back down and repeat cycle
When you do that, do you go as close to failure on every set regardless of the ampunt pf sets? Or do you hold back more with more reps in the tank whe you apply higher volumes?
Mine just grow from push ups i train at home so maybe for me its easy but for you its hard so work on it also the long head is the bigger tricep not the 2 others focuse on overhead extensive skull
The best tricep exercises would be dips , skullcrushers, JM press , overhead cable tricep extention. If you want more long head then a single arm pushdown to the side should do the trick.
Also I believe deliberately slowing the negative of the rep can also help (only if you’re not already being deliberate with it) - also it should be said I’m absolutely not even intermediate at this point
I don’t struggle until I get to my 3rd set. This was reassuring. I thought I needed to add more weight, but it turns out I’m still making progress. Thank you!
Idk how long I've actually been watching you to be honest. But your information on a variety of topics over the years has seen me steady gaining progress despite so many people I know seemingly hitting plateaus over and over. I try to send those that will listen to your videos!
Sometimes I watch your videos and think, wow this is an amazing tip, then other times I think why people have to be told something that only requires a moment of pondering to realise. But all in all it’s always helpful thank you man.
Man I’ve placed so much faith in this guy’s word, I’m praying that Jeff really is the expert I’ve treated him as. So many fake experts out there with hot tips and short cuts, it feels good to have someone who I really think I should trust
Lateral raises were a good pick for this topic. I feel like it’s the most common in relation to this issue. Maybe it has something to do with the resistance curve.
Glad you said improving your form. It's not just adding weight or reps that constitute progressive overload. Sometimes it's improving form, eg you controlled the eccentric more, went lower on the stretch or didn't use momentum.
You can also use rubber bands. Those add tension and make the exercise much more effective. I have a home gym with limited weights, every time I max out an exercise, I add the bands and those work miracles!
It can also be fun to try out different intensity techniques for a while. Do some myoreps, drop sets, cluster sets etc. Makes staying at the same weight for a while more interesting.
It seems obvious now that you've said it, but thank you for clarifying that the same weight at the same reps being difficult still builds muscle. That puts me at ease; I thought I was constantly plateauing.
I've been stuck at some weights but have been correcting bad habits, working on eccentric, form, etc and have seen muscle growth and better control. I'm just being patient because I know progress is happening despite the weight not moving up much
Wowwww thank you. I am new so I definitely thought every week I should push. Being a mom to 3 one is a toddler, teaching 6 toddlers, some days I get to the gym and I feel like I've done a whole day 😂
Good advice. Thank you. I have a current issue with getting back where I feel comfortable and happy. The gym I used my whole life did a “modern update “ on all new equipment. Months in , I still have trouble finding that muscle mind body connection with the new equipment . Yet too feel 100% comfortable and confident due the changes. Sometimes .. old school or older is just plain better… just my personal opinion and experience.
You can add more reps, do the isometric part slowly, go completely slowly on each rep (isometric and concentric), do your routine backwards, and other variations of your exercises until you do it perfectly and THEN raise the weight!!!
slowing down during the stretched portion is a game changer. i got the craziest bicep pump after 2 years working out by doing really slow preacher curls.
I feel like lateral raises are the only exercise, where bad form with heavy weight, may be necessary. I do poor reps with a weight I *want* to progress to, then superset into the proper weight and form. It works and makes overloading easier. The form is bad, but counts as partials.
And when we though all hope was lost... Bro Jeff returns! 🏋️
💪🏿 super jeff 😏
Jeffry nipples
Glaze
He’s so helpfulll
No he’s completely wrong. Do a very tight contraction and hold it then as slow as possible eccentric. There’s a reason this guy has looked the same for years. He plateaued
Dropped all my weights about 10-20% across the board, super slow, perfect form. The difference in growth is mad
Keep it up
I just added a comment thats equal, or greater than this as well. My comment could be lesser, but its the same Observation.
I saw immense Gains by dropping weight tremendously 😮
Nobody gets big from “unlocking perfect form” lol your comment reeks of novice.
In contrast to getting big by injuring yourself trying to lift big and heavy weights?@@Verbux
❤Christ loves you beyond comprehension, turn to him
1) add reps
2) improve form
3)switch machines
4)slow down the movement (that's mine 😂)
Slowing down won't make any difference
@@federicovarela379slowing down 4 Seconds or pausing at the bottom for 1-2 seconds can definitely make a big difference and make the muscle ur dojng work harder
bros never heard of time under tension
@@snowy_.cloudz if you slow down on purpose you diminish motor unit recruitment, the time under tension that counts is that of the last hard reps, which is naturally slower
@@Bigbiceps301 i'm not sure about pauses but slowing reps down on purpose lowers motor unit recruitment, you're gonna feel like you're working more but you're not getting more stimulus
You have the BEST advice!!! Ive taken a lot from your videos and the difference in gains is VERY noticeable! Thanks man
I started lifting like 4 months ago. Him & Dr. Mike have been a HUGE help
Thanks bro. I always got worried when I only improved on 1 set or didn’t improve at all, so to avoid the feeling, I started cheating on the movements to “continue progressing”. This has been a big heads-up to not worry as much and remember that you can’t always progress and that’s ok too. Jeff always comes in clutch 💪
Trueee me too 😂 jeff is the goat
I have fallen victim to this from time to time but I had to realize that not every day you will be as strong as you were and believing in the process is more important than ego
Yes, it happens. Better to see it like muscle growth drives progressive overload, you can't force it by cheating. If you have to cheat, you are still not solving the problem which could be your lifestyle, exercise selection or programming.
@@supersaucysaul5400 agreed.
@@himeshsinghshishodiya yeah, or sometimes the problem is simply that you’re in the intermediate phase and therefore just can’t always progress 👍
You’ve quickly become my favorite fitness spokesperson. Glad I found ya!
Thanks for the vid Jeff love you
Aw
woah there
😂
Gay
@@fahid3342u don't love ur dad?
This is THE BEST information I've heard in A WHILE...
Long time Gred Doucette fan, he introduced me to You, and now I'm a fan of both.
Y'alls information are the only combination you need to make crazy gains.... thank you Jeff!!!
Fun fact Eddie Hall hat noob gains Till about 400kg
Where have you been all my life. 😅 your work videos are by far best learning videos I’ve seen thank you so much for sharing
lmao i feel u when i found him like a month ago 😭
Jeff and Dr. Mike over at Renaissance Periodization. Both are fantastic fountains of knowledge on exercise science and hypertrophy.
@@dylanwallace8803 fr, two goats
Bro makes the 30's look like 5's😅( crazy, keep it up)
That was a really good Sam Sulek Impression Jeff 😂
The clothing and hat swap lmaoo
@@michaelw3571😆
Nah its his egolifting alter ego, not Sulek.
@@ivanrosenfeld7381you didn't get it
@@stopplzsno it’s just Sam Sulek does not do his shit like that and you don’t get that Jeff has used this fit a few times, so it is his alter ego
I started doing my cable raises at hip height and it changed my workout. Love you
Jeff swinging on the lateral raises is the funniest shit ever😂
tbf it can be a good intensity technique at the end of your last set as long as you make sure to milk out the eccentric
your reps should look the same all throughout
Honestly seeing him use the 30s in this video is a joke. Shoulders are very injury prone, so you should be really milking the eccentric for as much time under tension as possible. So using a 20lb dumbbell and hyper focusing on using no body English and using a 6-7 second eccentric is much better than a set of 10 lat raises with a 30.
Mike Israetel doesn’t even use 30s for lat raises.
@tiernanastronskas261 just don't go to heavy to fast duh
@@tiernanastronskas261 Do you have the delt muscles to even attempt 30s? If not sit down and zip it
I love your channel Jeff. Great stuff and your research is so thorough.
Being 45, absolutely demolishing ego lifting, slowing my eccentric a LOT, pausing at the stretch, and reducing my weight by at least 40% has been a game changer from years of plateau. It's embarrassing EVERY TIME with such little weight But the results are undeniable so I just got to suck it up lol. Thanks to some really smart people like you!
Totally agree mate, I'm 41 and been training the same way for the last 4 months. Probably the best shape I've ever been in now 👍🏻
@@bigphil9714 Game changer
Gotta get into the mind space that people who actually know what they’re doing can spot ego lifters in the gym a mile away. The people I actually care about what they think are the same people who’ve put in equal amounts of mental research into the physical effort they spend. When I see people doing slow eccentrics, pauses at the right moments, and proper technique. I can see someone calibrated, conscious, and targeted. When I see someone throwing around massive weights, I see someone who may not be the brightest, or may have lingering social issues taunting their mental. Respect to anyone in the gym, but extra respect to those who can put all the BS to the side to lift smart, efficient, and safely. Damned be social pressure. Most people don’t know what you know & you know what takes care of your body the best.
My biggest problem with dropping weights isn't ego or mental health issues- it's that all the early to mid weights get taken! 😄
Seriously though, this is the dirty of thing I need to implement too, as I'm very fatigued at the moment and approaching my limit for overload with reasonably good form. Dropping weight and focusing on perfecting technique sounds like the next step to progress.
Nice one. I'm a little embarrassed cos it's a small gym and everyone can see me but I just think who cares and do weights where I can maintain proper form. I'm increasing size and that's more important then being embarrassed
Thank you. I am a 74 year old very fit individual who cannot add any more weight to the loads I am using for my resistance training. I have been wondering what was I supposed to do when everywhere I hear about progressive load. Your post clafified the matter for me. Great!!
You can also manipulate the various portions of the lift(i.e. Negative, positive, stretch and contraction.)
For instance, for the side lateral exercise if your tempo is one second up, hold for two and then three seconds down, you can then increase progression by slowing the repetition down and even holding the attraction for 3 to 5 seconds.
I’m a new guy at gym been on and off for about 2 years but I’ve been on a 4 month streak now and watched your tricep guides after 3 weeks I could see my tricep outlines and massive gains much love to you bro
Jeff, you’re the man
💪🏻💪🏻🦵🏻🦵🏻
This is the one video I needed to see - thank you - I’ve been stuck on incline b much press for a good 2 months
Add reps, drop sets, super set with a complimentary excersize, either pre-fatiguing the muscle with an isolation exercise. Specifically on shoulders add weighted dips at the end on the session. It's the squat for the upper body.
He doesn't fail to answer questions in our minds. Just carry on, mate!
Even tempo can really change an exercise! :D
Jeff's videos are like a wizard. They're never late, and show up precisely when they need to.
another day, another time to learn from Jeff.
These videos are so straight forward and informative.
You can also just add more weekly volume, and after gradually increasing volume over time you drop it back down and increase weight/reps per set - this always works for me
That just means you are getting fatigued and when you drop volume back down it allows time for your body to actually recover meaning you can progress again
@@Johnpdf If you keep progressing linearly (adding weight/reps per set every workout) you will hit a ceiling at some point. What I'm saying is when that happens, start increasing volume instead and after a while (a few weeks) of doing progressively more volume, try to go for higher weight/more reps and this time you will be able to do it - so you can drop volume back down and repeat cycle
When you do that, do you go as close to failure on every set regardless of the ampunt pf sets? Or do you hold back more with more reps in the tank whe you apply higher volumes?
Thank you Man. I thought I need to add load every week. Super helpful for a beginner like me that doesn't have gym bros for a questions like this.
Thanks Jeff
Love your content man it’s the most accurate information one can find on TH-cam no cap
Jeff, what are your recommendations for growing the medial and short head of the triceps?
Easiest muscle to grow really do any tricep exercice progress then chnge again follow his steps here
Mine just grow from push ups i train at home so maybe for me its easy but for you its hard so work on it also the long head is the bigger tricep not the 2 others focuse on overhead extensive skull
Watch his tricep exercises tier list Its a great video
The best tricep exercises would be dips , skullcrushers, JM press , overhead cable tricep extention. If you want more long head then a single arm pushdown to the side should do the trick.
This is exactly what i needed to watch today. Thank you @JeffNippard !
What about doing a exercise but slower ?
Im surprised this wasnt mentioned. Or even just holding at the peak
Great tip! That's what I always try to explain to people. It's not just the weight , but the form, reps, sets
Also I believe deliberately slowing the negative of the rep can also help (only if you’re not already being deliberate with it) - also it should be said I’m absolutely not even intermediate at this point
JEFF YOURE AWESOME sand explain things well 💪🏽🙌🏽
Bands for lateral raises.
Single arm, stepping on the other end.
Matches the strength curve beautifully!
I don’t struggle until I get to my 3rd set. This was reassuring. I thought I needed to add more weight, but it turns out I’m still making progress. Thank you!
You’re actually the fucking goat for making this
Idk how long I've actually been watching you to be honest. But your information on a variety of topics over the years has seen me steady gaining progress despite so many people I know seemingly hitting plateaus over and over. I try to send those that will listen to your videos!
Thanks! Really encouraging. I was thinking this but wasn’t quite sure
The editing on this was 🔥
Bro this is so crazy helpful
Strong Mind add More Knowledge ,
Strong Knowledge add more Gains~
Cool Vid Bro Jeff 💪
Simple and easy to understand. Video quality was crisp. Conversational manner and yet very informative. Awesome vid, looking forward to more content.
You can also add resistant to the movement, that also add up specifically if keeping the same weight
You're awesome man. Love the content.
I really love the no rush attitude, we all gonna get there eventually.
Thank you, Bro Jeff, for risking injury for our entertainment and education.
Honestly man I could watch these every morning with my coffee and not get bored lol
Been struggling with this issue and thank you so much!!!!
Sometimes I watch your videos and think, wow this is an amazing tip, then other times I think why people have to be told something that only requires a moment of pondering to realise. But all in all it’s always helpful thank you man.
I've been watching many your vids. Just this TH-cam Shorts has been pretty informative already
I needed this right now, thanks bro
This is a fkn phenomenal video!!!!! No one addresses this devastating and depressing issue
Love you man. This was the exact view I needed ❤
Man I’ve placed so much faith in this guy’s word, I’m praying that Jeff really is the expert I’ve treated him as.
So many fake experts out there with hot tips and short cuts, it feels good to have someone who I really think I should trust
I love how the video was pretty general in the beginning but toward the end we just named the exercise that was on all our minds
Lateral raises were a good pick for this topic. I feel like it’s the most common in relation to this issue. Maybe it has something to do with the resistance curve.
I'm glad you used raises as the primary example, that's the one exercise that always seems to get stuck at a plateu!
Glad you said improving your form. It's not just adding weight or reps that constitute progressive overload. Sometimes it's improving form, eg you controlled the eccentric more, went lower on the stretch or didn't use momentum.
That is very helpful. Specially with that exact example of the lateral raises.
bro jeff thank you so much bro finally good video that explain it better then any i've seen
You can also use rubber bands. Those add tension and make the exercise much more effective. I have a home gym with limited weights, every time I max out an exercise, I add the bands and those work miracles!
Can’t wait for my Retro packs to get here. The nostalgia is at an all time high
You can also try resting less between sets, it’s also a form of progressive overload!
This is good advice I figured out later on. You really don’t need to be upping the weight as often as you think
It can also be fun to try out different intensity techniques for a while. Do some myoreps, drop sets, cluster sets etc. Makes staying at the same weight for a while more interesting.
Finally someone addressed progressive overload. Thanks Jeff
seeing Jeff grow over the years both in views and is size has been very cool
Damn Jeff's upper arms getting massive! Good shit bro 💪
Using the side delts to sweep the weight out instead of up is such a good cue
The cable lateral raise is insane. I love it. So much tension and much harder to cheat.
Thank you! This is the info that I didn’t know I needed 👍
It seems obvious now that you've said it, but thank you for clarifying that the same weight at the same reps being difficult still builds muscle. That puts me at ease; I thought I was constantly plateauing.
Training 5 years solid and only now have I stepped back dropped the ego and Holy shit big difference lol
His build gives me body dysmorphia and makes me wish I was a short king too 😭
adding partials at the end is a gamechanger
I've been stuck at some weights but have been correcting bad habits, working on eccentric, form, etc and have seen muscle growth and better control. I'm just being patient because I know progress is happening despite the weight not moving up much
Jeff looking extra thicc lately. He's definitely packed on a couple pounds since he started his new program.
Another way is doing same reps/sets but decrease the rest time between each set = higher intensity
Wowwww thank you. I am new so I definitely thought every week I should push. Being a mom to 3 one is a toddler, teaching 6 toddlers, some days I get to the gym and I feel like I've done a whole day 😂
Good advice. Thank you. I have a current issue with getting back where I feel comfortable and happy. The gym I used my whole life did a “modern update “ on all new equipment. Months in , I still have trouble finding that muscle mind body connection with the new equipment . Yet too feel 100% comfortable and confident due the changes. Sometimes .. old school or older is just plain better… just my personal opinion and experience.
Im hitting the gym again and I'm definitely checking your vids for tips
You can add more reps, do the isometric part slowly, go completely slowly on each rep (isometric and concentric), do your routine backwards, and other variations of your exercises until you do it perfectly and THEN raise the weight!!!
bulking is also important, my little kids
It's also really helpful to pause at the top and slowly release the weight in a delayed manner.
Helpful for understanding progressive overload
Solid information as always!
slowing down during the stretched portion is a game changer. i got the craziest bicep pump after 2 years working out by doing really slow preacher curls.
I needed this today!
Machine laterals are my go to, easy to overload and the side delt growth is amazing
Will you make a video about the in-depth science on deloads?
Great tips, thanks Jeff
Jeff always has the answers.
Thank u bestie you save my gains
I wish I had information like this back when I started lifting in like 2004-2005.
I feel like lateral raises are the only exercise, where bad form with heavy weight, may be necessary. I do poor reps with a weight I *want* to progress to, then superset into the proper weight and form.
It works and makes overloading easier. The form is bad, but counts as partials.
Dude's form is impeccable.
You're a fucking boss dude, appreciate you