Love this content. No flashes, no gimmicks, no marketing, no sound effects, no advertising. Humble. Warm. Welcoming. Friendly. It’s very refreshing to see. Never a need to belittle another person or another concept. Just straight professionalism. I look at the 3dmj crew not only as role models in the bodybuilding realm, but role models for how to conduct yourself as a person as well. Thank you for all you guys do.
Great video. Enjoy watching a master working on his craft. Please make more of these. Really enjoy em. Went to CPT to DPT and the godfather was crucial to helping with the inspiration.
Raw pragmatic and simple Workout, loved it. I try to keep the poise throught the set like you, but sometimes I find myself entering a grove like GVS, on some movements I feel really comfortable with
53 in March and what you’ve achieved is super impressive. Gives me something more to aim for for sure. The approach of just 2 sets but to failure each time is one I might try. Thanks Jeff. Keep up the great work.
I love the poise. Something I've been practicing from watching you. Nice to see you posting videos again. A great Sunday treat. Time to add ego curl to my split 😊😂💙
Pls, much more of Jeff training sessions. Love the knowledge/great form. Question: I see pausing in stretch on pulldowns, triceps pushdowns, etc. Why no pause in deep stretch on shoulder presses?
Do my best, thank you. The db ohp was light loading, so didn’t feel the need to pause the reps as I was complete control. Also, my shoulder gets discomfort when going too deep especially with a pause.
Hey Jeff. The lengthened partials you’re doing in some exercises. Experiment or are you sold on their merit ? Genuine breakthrough or passing fad? Or something in between?
Really enjoying this type of video Jeff! How would you recommend someone find their “optimal” volume? Do you suggest to start at like 4 sets per week at 0-1 RIR and if no progress (increase in reps or load) occurs over 4-6 weeks then add another set, and rinse and repeat? I have a hunch I probably need more like 8-15 or more sets, but I feel like I’m either not doing enough, or doing too much and getting some “niggles”
Starting with conservative sets/week ~6-8 and keep static for at least a couple of training blocks to work on progressions via load/reps/form/proximity to failure and pay attention to your recovery as well as all outside variables such as nutrition, sleep, hydration, etc. It all plays a role and if there’s room for improvement in all those areas mentioned, you likely don’t need to add any volume. Work on efficiency.
Thank you so much for the response, I definitely know sleep is an issue. I think another thing under looked is rest between sets. I usually superset everything (and rest 30-60 seconds between sets) for time efficiency to try to get in more volume, but my performance seems to suffer a few reps. I think I could probably do less sets if I just rest for 1-2 more minutes than usual
Jeff, in your volume total video you said you did 6 sets of glues i think ? what do you do specifically for glutes ? is that from quad/ham work or is that individual glute work ? Also can you please go what one week of your progam looks like and diet ? thanks, always love your vids
Hi Jeff. There’s a school of thought that says it’s better to do overhead triceps extensions rather than push downs because of long head activation. I’ve noticed you do a lot of push downs. What are your thoughts on that? You’re not exactly lacking triceps size so it doesn’t seem to be hurting you!! I feel I have overly developed triceps relative to my biceps so have been thinking of reducing triceps volume or just doing presses for maintenance but then I see a video saying the long head is neglected by presses and push downs and I then feel reluctant to drop overhead extensions
I’ve done overhead in my earlier years, but my elbow started giving me issues. Most of my tricep work has been from pressdowns and pressing movements since then and genetically my arms are a stronger body part, so I really haven’t noticed too much difference. It’s not like the long head stops working completely, there’s assistance there. For you, don’t fear trial and error, it’s really the only true way you will know if something works or doesn’t. “They say” isn’t the best way to learn imho…action speaks 👊🏻
I've been trying to maintain your laser focus on the Sled Leg Press/Hack Squat I've seen you use in past video,. I have one at my gym as well. It's hard when the set gets close to failure and I'm pausing for a little at the bottom.
Thank you for this! what are your thoughts on progressive overload. In case we are not counting reps, how can we make sure we are doing progressive overload down the line in few weeks, Or we can consider it an automation process, that we get stronger and put on lean muscle tissue, the PO is gonna take place by itself?
I’ve learned so much from just watching you. I do have quick question on the bicep curls. I’ve seen some people recommend you lift the elbows and bring the bar to the chin so you can get more bicep contraction. Is there a reason you don’t do this or just a preference?
Hey Jeff, how would you count those myo-rep sets for tracking purposes as opposed to straight sets? I’ve introduced drop sets with lateral raises and I’m wondering how to go about tracking volume.
I count the main set and clusters and for progression, I’d just track the load/reps for the main set. The clusters meh, as long as I’m going to failure or really close, it goes into the account regardless 👍-Jeff
Do you hang Jeff? I had a shoulder pinch from a young kid and years later found out about hanging. A minute a day seems to keep from giving me pain. You probably already do it but thought I would mention just in case. It's helped me a lot.
You did say the temperature was cold when you begin, but at the END of your workout you are still heavily dressed. Wouldn't it be better if you had remove some clothing mid way so the body can cool down? Or there is something against that?
Love this content. No flashes, no gimmicks, no marketing, no sound effects, no advertising. Humble. Warm. Welcoming. Friendly. It’s very refreshing to see. Never a need to belittle another person or another concept. Just straight professionalism. I look at the 3dmj crew not only as role models in the bodybuilding realm, but role models for how to conduct yourself as a person as well. Thank you for all you guys do.
Thank you, srsly, this was really nice to read and it made my day, especially in today’s world.
No screaming or throwing weights around - yet so motivating and inspiring. Thank you, Jeff, for making this.
You’re welcome and thank you.
You are an inspiration sir, of what consistency can lead to for decades 🙏🏻
Thanks and it’s cliche, but consistency is king for sure.
love this kind of videos! keep it up!!
This episode gave me Mr Rogers vibes. In the best way. Won't you be my jacked neighbor Jeff?
Couldn't have said this better lol
Thanks Jason. Always be your jacked neighbor ❤
Great video! Hope to see more content like that
Thanks!
Thank you Jeff. Super great to see you in action. Always learn something from your videos
You’re welcome and glad to pay it forward.
Thank you Jeff! Love your videos.
You’re welcome, thanks!
Great video. Enjoy watching a master working on his craft. Please make more of these. Really enjoy em. Went to CPT to DPT and the godfather was crucial to helping with the inspiration.
Jeff Albert's physique is just a work of art
Thanks 🙏🏻-Jeff
Not just the physique even how he performs his set.... Chef's kiss.
Brilliant, I really enjoyed that
Thanks and good to hear.
This is so valuable. Thank you
You’re welcome, glad to help.
Pragmatic OMG! Some Greek words right there!!
Really nice video!! Thanks for your work! Love it!
Thanks so much!
Awesome lat pulldown tips. The pistol grip you used to preach helped me a ton as well.
Thanks and glad to hear 👍
Raw pragmatic and simple Workout, loved it.
I try to keep the poise throught the set like you, but sometimes I find myself entering a grove like GVS, on some movements I feel really comfortable with
Modern day jacked Liberace 🕺 getting zesty with the pec deck 💪🏻
Love those kind of videos! Thanks! How much time do you need for an upperbody session like that?
Thanks, good to hear. Depends on how many sets you do as well as how much time you need to rest between sets. Likely around an hour or so.
53 in March and what you’ve achieved is super impressive. Gives me something more to aim for for sure. The approach of just 2 sets but to failure each time is one I might try. Thanks Jeff. Keep up the great work.
Thanks! Let me know how that goes, curious to hear if of lower set volume works for you.
Love these episodes
Thanks for sharing 💪🏼
You’re welcome. -Jeff
Wow. The fact that u can train that hard while barely grunting is amazing. Thanks for your consistently good information!
Thanks, practiced skill and you’re welcome.
I love the poise. Something I've been practicing from watching you. Nice to see you posting videos again. A great Sunday treat. Time to add ego curl to my split 😊😂💙
Thanks, glad to know the vids are welcomed. Ego curls are so much fun!
Great Video! 💪💪
Pls, much more of Jeff training sessions. Love the knowledge/great form. Question: I see pausing in stretch on pulldowns, triceps pushdowns, etc. Why no pause in deep stretch on shoulder presses?
Do my best, thank you. The db ohp was light loading, so didn’t feel the need to pause the reps as I was complete control. Also, my shoulder gets discomfort when going too deep especially with a pause.
@ makes sense, thx, Jeff.
Hey Jeff. The lengthened partials you’re doing in some exercises. Experiment or are you sold on their merit ? Genuine breakthrough or passing fad? Or something in between?
They work, just like full ROM. There’s nothing at this point that makes me believe there’s a real unicorn.
Thank you Jeff🙏💪
👊🏻
My target in life,, not to earn trophies but to be fit like u even in 50s-60s ❤
🙏🏻🤝
@jeffalberts7968 😇😇❤️
Hi Jeff, compared to your previous close grip Mag grip pulldown which are differences with the new wider one?
Personally feel my lats more so with the wider neutral grip
Really enjoying this type of video Jeff!
How would you recommend someone find their “optimal” volume? Do you suggest to start at like 4 sets per week at 0-1 RIR and if no progress (increase in reps or load) occurs over 4-6 weeks then add another set, and rinse and repeat?
I have a hunch I probably need more like 8-15 or more sets, but I feel like I’m either not doing enough, or doing too much and getting some “niggles”
Starting with conservative sets/week ~6-8 and keep static for at least a couple of training blocks to work on progressions via load/reps/form/proximity to failure and pay attention to your recovery as well as all outside variables such as nutrition, sleep, hydration, etc. It all plays a role and if there’s room for improvement in all those areas mentioned, you likely don’t need to add any volume. Work on efficiency.
Thank you so much for the response, I definitely know sleep is an issue. I think another thing under looked is rest between sets. I usually superset everything (and rest 30-60 seconds between sets) for time efficiency to try to get in more volume, but my performance seems to suffer a few reps. I think I could probably do less sets if I just rest for 1-2 more minutes than usual
Biceps is crazy
Thanks 🙏🏻
Jeff, in your volume total video you said you did 6 sets of glues i think ? what do you do specifically for glutes ? is that from quad/ham work or is that individual glute work ? Also can you please go what one week of your progam looks like and diet ?
thanks, always love your vids
Thanks! Hip thrust at the moment as that’s the only hinge I can do pain free due to my low back. Future vids I’ll post my split, etc
@@jeffalberts7968 Thank you Jeff, look forward to it
Hi Jeff. There’s a school of thought that says it’s better to do overhead triceps extensions rather than push downs because of long head activation. I’ve noticed you do a lot of push downs. What are your thoughts on that? You’re not exactly lacking triceps size so it doesn’t seem to be hurting you!! I feel I have overly developed triceps relative to my biceps so have been thinking of reducing triceps volume or just doing presses for maintenance but then I see a video saying the long head is neglected by presses and push downs and I then feel reluctant to drop overhead extensions
I’ve done overhead in my earlier years, but my elbow started giving me issues. Most of my tricep work has been from pressdowns and pressing movements since then and genetically my arms are a stronger body part, so I really haven’t noticed too much difference. It’s not like the long head stops working completely, there’s assistance there. For you, don’t fear trial and error, it’s really the only true way you will know if something works or doesn’t. “They say” isn’t the best way to learn imho…action speaks 👊🏻
@ amazing advice thank you
Oh, it's chilly? I workout in my unheated garage and it's in the 30s now 🤣💀
That’s just cold lol. Hardcore 👊🏻
I've been trying to maintain your laser focus on the Sled Leg Press/Hack Squat I've seen you use in past video,. I have one at my gym as well. It's hard when the set gets close to failure and I'm pausing for a little at the bottom.
Takes practice and it took me ~5 years to master the composure under fire. Keep working on it 👍
Is this a routine for just maintaining muscle?
Depends on individual needs and response.
It’s amazing how little volume you need when you dial in the technique and intensity.
Practice over the years equals good skill development and most importantly, efficiency 👍-Jeff
Thank you for this!
what are your thoughts on progressive overload.
In case we are not counting reps, how can we make sure we are doing progressive overload down the line in few weeks,
Or we can consider it an automation process, that we get stronger and put on lean muscle tissue, the PO is gonna take place by itself?
Keep an eye on an upcoming podcast from us on this 👍
i need home gym too
Love it, very efficient and the environment I can call my own. Took me a while to be in a position to create one.
I’ve learned so much from just watching you. I do have quick question on the bicep curls. I’ve seen some people recommend you lift the elbows and bring the bar to the chin so you can get more bicep contraction. Is there a reason you don’t do this or just a preference?
Good to hear. More energy in the shortened position versus the lengthened, so there’s that and for me, it’s awkward to raise my elbows upwards.
Hey Jeff, how would you count those myo-rep sets for tracking purposes as opposed to straight sets? I’ve introduced drop sets with lateral raises and I’m wondering how to go about tracking volume.
I count the main set and clusters and for progression, I’d just track the load/reps for the main set. The clusters meh, as long as I’m going to failure or really close, it goes into the account regardless 👍-Jeff
Do you hang Jeff? I had a shoulder pinch from a young kid and years later found out about hanging. A minute a day seems to keep from giving me pain. You probably already do it but thought I would mention just in case. It's helped me a lot.
I don’t, but I can see if that works for me or not.
How many times per week can i do this workou?
As many as you can recover from and pain free. With that said, 1-2x/week is likely fine.
🙂🙏
👊🏻
Would you say most of your physique came from HIT during your earlier years?
You did say the temperature was cold when you begin, but at the END of your workout you are still heavily dressed. Wouldn't it be better if you had remove some clothing mid way so the body can cool down? Or there is something against that?
I wasn’t hot, so I didn’t feel the need to take any layers off.
They want to see that body!