Upper Body 1 - Pragmatic Bodybuilding with Jeff Alberts

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  • เผยแพร่เมื่อ 10 ธ.ค. 2024

ความคิดเห็น • 93

  • @runanywhere31
    @runanywhere31 5 วันที่ผ่านมา +2

    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.

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +1

      Thank you, srsly, this was really nice to read and it made my day, especially in today’s world.

  • @tomztomasz506
    @tomztomasz506 7 วันที่ผ่านมา +4

    No screaming or throwing weights around - yet so motivating and inspiring. Thank you, Jeff, for making this.

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +1

      You’re welcome and thank you.

  • @arunavsrivastava1387
    @arunavsrivastava1387 10 วันที่ผ่านมา +13

    You are an inspiration sir, of what consistency can lead to for decades 🙏🏻

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +6

      Thanks and it’s cliche, but consistency is king for sure.

  • @AudaciousDave
    @AudaciousDave 8 วันที่ผ่านมา +1

    love this kind of videos! keep it up!!

  • @17jnewman
    @17jnewman 10 วันที่ผ่านมา +24

    This episode gave me Mr Rogers vibes. In the best way. Won't you be my jacked neighbor Jeff?

    • @eug4684
      @eug4684 10 วันที่ผ่านมา +4

      Couldn't have said this better lol

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +9

      Thanks Jason. Always be your jacked neighbor ❤

  • @frengoldc4350
    @frengoldc4350 6 วันที่ผ่านมา +2

    Great video! Hope to see more content like that

  • @richardtrass
    @richardtrass 8 วันที่ผ่านมา +1

    Thank you Jeff. Super great to see you in action. Always learn something from your videos

    • @Team3DMJ
      @Team3DMJ  8 วันที่ผ่านมา +1

      You’re welcome and glad to pay it forward.

  • @observaabeli
    @observaabeli 7 วันที่ผ่านมา +1

    Thank you Jeff! Love your videos.

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา

      You’re welcome, thanks!

  • @tonyponce5895
    @tonyponce5895 3 วันที่ผ่านมา

    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.

  • @SKINNY_BRUH
    @SKINNY_BRUH 10 วันที่ผ่านมา +8

    Jeff Albert's physique is just a work of art

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      Thanks 🙏🏻-Jeff

    • @AveekGhosh-u3k
      @AveekGhosh-u3k 10 วันที่ผ่านมา +1

      Not just the physique even how he performs his set.... Chef's kiss.

  • @bennygilligan
    @bennygilligan 5 วันที่ผ่านมา +1

    Brilliant, I really enjoyed that

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +2

      Thanks and good to hear.

  • @nonattylimits
    @nonattylimits 10 วันที่ผ่านมา +6

    This is so valuable. Thank you

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา

      You’re welcome, glad to help.

  • @MrAdamkiller
    @MrAdamkiller 9 วันที่ผ่านมา +1

    Pragmatic OMG! Some Greek words right there!!

  • @vagabundierenderlaserstrah7964
    @vagabundierenderlaserstrah7964 10 วันที่ผ่านมา +4

    Really nice video!! Thanks for your work! Love it!

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +1

      Thanks so much!

  • @RonMexico527
    @RonMexico527 10 วันที่ผ่านมา +3

    Awesome lat pulldown tips. The pistol grip you used to preach helped me a ton as well.

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      Thanks and glad to hear 👍

  • @joaomatos8286
    @joaomatos8286 6 ชั่วโมงที่ผ่านมา

    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

  • @kane6529
    @kane6529 9 วันที่ผ่านมา +1

    Modern day jacked Liberace 🕺 getting zesty with the pec deck 💪🏻

  • @vagabundierenderlaserstrah7964
    @vagabundierenderlaserstrah7964 10 วันที่ผ่านมา +6

    Love those kind of videos! Thanks! How much time do you need for an upperbody session like that?

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +5

      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.

  • @sxhrgvs
    @sxhrgvs 9 วันที่ผ่านมา

    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.

    • @Team3DMJ
      @Team3DMJ  8 วันที่ผ่านมา

      Thanks! Let me know how that goes, curious to hear if of lower set volume works for you.

  • @Gokuma317
    @Gokuma317 10 วันที่ผ่านมา +1

    Love these episodes

  • @carnivore-muscle
    @carnivore-muscle 10 วันที่ผ่านมา +3

    Thanks for sharing 💪🏼

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +1

      You’re welcome. -Jeff

  • @trislifting47
    @trislifting47 9 วันที่ผ่านมา

    Wow. The fact that u can train that hard while barely grunting is amazing. Thanks for your consistently good information!

    • @Team3DMJ
      @Team3DMJ  9 วันที่ผ่านมา +1

      Thanks, practiced skill and you’re welcome.

  • @fossilfusionz8891
    @fossilfusionz8891 10 วันที่ผ่านมา +2

    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 😊😂💙

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +1

      Thanks, glad to know the vids are welcomed. Ego curls are so much fun!

  • @Mrmom713
    @Mrmom713 9 วันที่ผ่านมา

    Great Video! 💪💪

  • @SmoothHandle
    @SmoothHandle 9 วันที่ผ่านมา +1

    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?

    • @Team3DMJ
      @Team3DMJ  9 วันที่ผ่านมา +1

      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.

    • @SmoothHandle
      @SmoothHandle 9 วันที่ผ่านมา

      @ makes sense, thx, Jeff.

  • @richardtrass
    @richardtrass 5 วันที่ผ่านมา +2

    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?

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +1

      They work, just like full ROM. There’s nothing at this point that makes me believe there’s a real unicorn.

  • @noru_ego
    @noru_ego 10 วันที่ผ่านมา +1

    Thank you Jeff🙏💪

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +1

      👊🏻

  • @ManishBasnet-t5c
    @ManishBasnet-t5c 8 วันที่ผ่านมา +1

    My target in life,, not to earn trophies but to be fit like u even in 50s-60s ❤

  • @AndreaDImperio
    @AndreaDImperio 9 วันที่ผ่านมา +2

    Hi Jeff, compared to your previous close grip Mag grip pulldown which are differences with the new wider one?

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +1

      Personally feel my lats more so with the wider neutral grip

  • @wesrobinson7506
    @wesrobinson7506 9 วันที่ผ่านมา +1

    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”

    • @Team3DMJ
      @Team3DMJ  9 วันที่ผ่านมา +2

      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.

    • @wesrobinson7506
      @wesrobinson7506 9 วันที่ผ่านมา

      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

  • @cr1st1an44
    @cr1st1an44 10 วันที่ผ่านมา +1

    Biceps is crazy

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา

      Thanks 🙏🏻

  • @soroushgolru3947
    @soroushgolru3947 7 วันที่ผ่านมา +1

    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

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +2

      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

    • @soroushgolru3947
      @soroushgolru3947 4 วันที่ผ่านมา

      @@jeffalberts7968 Thank you Jeff, look forward to it

  • @richardtrass
    @richardtrass 8 วันที่ผ่านมา +1

    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

    • @Team3DMJ
      @Team3DMJ  8 วันที่ผ่านมา +2

      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 👊🏻

    • @richardtrass
      @richardtrass 8 วันที่ผ่านมา +1

      @ amazing advice thank you

  • @Real28
    @Real28 10 วันที่ผ่านมา +2

    Oh, it's chilly? I workout in my unheated garage and it's in the 30s now 🤣💀

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      That’s just cold lol. Hardcore 👊🏻

  • @jeffbunnell9961
    @jeffbunnell9961 9 วันที่ผ่านมา

    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.

    • @Team3DMJ
      @Team3DMJ  9 วันที่ผ่านมา

      Takes practice and it took me ~5 years to master the composure under fire. Keep working on it 👍

  • @okenshield
    @okenshield 8 วันที่ผ่านมา +1

    Is this a routine for just maintaining muscle?

    • @Team3DMJ
      @Team3DMJ  8 วันที่ผ่านมา +2

      Depends on individual needs and response.

  • @JamesSmithTexas
    @JamesSmithTexas 10 วันที่ผ่านมา +7

    It’s amazing how little volume you need when you dial in the technique and intensity.

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +5

      Practice over the years equals good skill development and most importantly, efficiency 👍-Jeff

  • @thefitstudent
    @thefitstudent 8 วันที่ผ่านมา

    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?

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +2

      Keep an eye on an upcoming podcast from us on this 👍

  • @rtds2024
    @rtds2024 10 วันที่ผ่านมา +1

    i need home gym too

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +4

      Love it, very efficient and the environment I can call my own. Took me a while to be in a position to create one.

  • @samerabraham5065
    @samerabraham5065 8 วันที่ผ่านมา

    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?

    • @jeffalberts7968
      @jeffalberts7968 4 วันที่ผ่านมา +2

      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.

  • @084surajrao6
    @084surajrao6 10 วันที่ผ่านมา +1

    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.

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      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

  • @AquashiiMusic
    @AquashiiMusic 9 วันที่ผ่านมา

    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.

    • @Team3DMJ
      @Team3DMJ  8 วันที่ผ่านมา +1

      I don’t, but I can see if that works for me or not.

  • @victorcs_
    @victorcs_ 10 วันที่ผ่านมา +1

    How many times per week can i do this workou?

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      As many as you can recover from and pain free. With that said, 1-2x/week is likely fine.

  • @gbffrazao
    @gbffrazao 10 วันที่ผ่านมา +1

    🙂🙏

    • @Team3DMJ
      @Team3DMJ  10 วันที่ผ่านมา +2

      👊🏻

  • @msparacino4191
    @msparacino4191 วันที่ผ่านมา

    Would you say most of your physique came from HIT during your earlier years?

  • @veeral5647
    @veeral5647 9 วันที่ผ่านมา

    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?

    • @Team3DMJ
      @Team3DMJ  9 วันที่ผ่านมา

      I wasn’t hot, so I didn’t feel the need to take any layers off.

    • @vicenteiranzo3483
      @vicenteiranzo3483 9 วันที่ผ่านมา +1

      They want to see that body!