Do you guys think this is an example of something the “bros” got right?? Also if you’re interested in more on this topic, take advantage of the MASS sale on research review subscriptions: bit.ly/jeffMASS
Tbh - the Bros are usually wrong so now they are at negative 999 on a point scale. But it's quite obvious that - to train towards but not always TO failure is important but all in all, these studies just show what let's say comon sense would tell you - which again is reassuring but that training hard bears results is obvious and that training smart while still training hard is, well the best possible way to train if you will. Which is exactly the reason why we all love this channel, because science just makes these things so much more understandable and interesting. And the bro who always has to cheat his last 5 curls on every set is still a bloody idiot.
I think training intensity is the important thing, hence newbies working closer to failure will need to be told to work there since they are less likely to know 1RMs and what true RPE 10 feels like. A trained lifter may well be more likely to know how to train intensely in the right rep range hence why I would guess a trained lifter can stay further from failure and experience decent hypertrophy.
That guy “et al” must be a really good scientist, he seems to be in all the science papers for weightlifting and ive seen him in some chemistry and physics and biology papers too. Guess he is a jack of all trades
I like that he puts in the content that matters and moves on. He doesn't try to pad things out. I've been told there is a monentary difference for videos over 10min in length vs videos under 10min. And he edited this video to 9min and 49sec. He don't care. He sticks to the facts.
I've been a natural bodybuilder since 1999, and I've tried almost every lifting program out there. The best results I ever had was going to failure and beyond. Now I almost exclusively do drop sets, or some form of rest-pause. Every set. Your body will adapt to almost anything you throw at it.
In that same podcast Dr. Mike Israetel explains that we should not only consider the fact that reps closer to failure are more stimulant to growth but that they also cause more fatigue. So yes it is true that they are more effective but if you don't plan your training appropietly your fatigue wiill start to climb making you train with less volume/less load, meaning you will grow less. So basically overreach when you have a deload coming up, and stay away from failure when not.
What about this? If you do reps past form breakdown, then you are more likely to get injured and then regress. For me, stopping once my form starts to break is equivalent to leaving a few in the tank but approaching failure.
@@MrShysterme If your forms breaks down then you've reached failure, because failure its not about not being able to move the weight, its about not being able to move the weight with the targeted muscle.
Lucio Castro this is crazy important because if you don’t properly lift the weight. You’ll just be ripping the muscle without it being able to recoup and make the growth your killing yourself for.
Technically Muhammad Ali said in an interview when the reporter asked him on camera “how many situps do you do”, he answered “i don't start counting until it starts to hurt.”
I have never seen such an analysis like this before, I love how much exercise is science base and you promote all this to make your exercise as effective as possible, congratulations on your work, research and guidance, cheers
A bit of personal experience: I did my reps to failure (RPE 9.5 - 10) for more than 3 years of lifting. While there were significant gains in the beginning, which is expected, I think it stunted the growth going forwards. I felt more tired and exhausted from training the further it went since the weights were getting bigger, needed more rest, lost on the volume and felt miserable for the last year. The only effective way to train with the same intensity was a huge caloric surplus that resulted in me getting fatter than ever. Last 7 weeks I lowered the intensity using jeffe's upper-lower split which was a huge success since I brought my strength and size up after an unsuccessful and unplanned cut, I feel better than ever although I'm hitting the gym 6 times a week. Energy levels haven't been better in a long time, strength levels are the same they were when I was 3 kgs heavier than now and I'm a lot leaner. The point is, even with an intermediate lifter (close to 4 years of lifting) that was so demolished from all the "only start counting when they begin to hurt" reps, lowering the intensity made a pretty big change imho. I'm not a scientist nor a trainer neither do I have the knowledge to confirm anything, but in my case that 'all or nothing' approach didn't really work out the way I thought it would. Sorry if this is written kinda messy, if anyone reads this I'd like to hear your opinions on the matter :)
I know its been two years since you posted your comment, and I haven't been lifting for as long as you have (seven months), I have been wondering why I feel so tired after a workout to the point where I don't wanna do anything anymore. Today I started to realize that maybe I was going too hard with my workouts (as most of the time I go to failure, including compound and isolation). I always enough going all out and challenging myself whenever the going gets tough, especially with friends around. I get a lot of pleasure from it, and I don't feel fulfilled if I don't go to failure. While I am not certain if its because I haven't been lifting for long enough, or simply because I train too hard, I think switching from the "All or nothing" approach to using failure sparingly, if at all, is right path moving forward. I might edit my comment if I start seeing a difference, but right now, I need to start making the gym work in my life rather than making my life working for the gym, even if I sacrifice the short term pleasure I feel when going to failure. Thank you for giving us your thoughts Narfika and I wish you the best!
To be fair though, he was going to the gym 6 days a week which is an absurd amount. Rest is one of the most important aspects of exercise and If you train to failure everyday and don’t give enough time for your muscles to grow sure you will get some gains in the beginning, but you will plateau or worse - lose gains. I find that my body can tell me when I am ready to train next and recover with enough rest time, but also training to failure gives great stimulus to signal hypertrophy (plus it feels great mentally). All in all, depends on the individual, goals and amount you train. Stay strong boys
@@pizzapatriot1769 if you dont feel like doing anything after your workout i think the best plan for you is to workout right before sleep so you feel so tired you go to sleep easily
I found something similar been lifting for nearly 3 years and I then started doing 2 workouts in a week with 1-2 reps before failure then only one workout where I went to failure
Biggest difference for me was lifting with the right tempo. Didn't matter what weight it was as long as the tempo was right. When I first started I followed the standard 12 reps 3 sets like most. But no one told me the tempo of how to lift. I'd lift fast without much thought until i hit 12. Barely ever gained anything. Only in recent years a PT told me about tempo and time under tension. Made more gains in the last half a year than I did in years before. Makes so much sense now. Quality of lift, the tension on that muscle is what tears them up good. Not numbers. Could be light or heavy, or a mix. I don't log which weights, I just do what feels right on the day. Now doing roughly 2 different compound exercises per group, of roughly 5 sets. 2-3 full body a week. Honestly, follow that and you'll be good.
Oak Dragon I wasn’t making a comment politics, I’m not even from the USA. I didn’t word it well, I was trying to say that those types of comments ruined kinobody’s comment section for me.
I'm not sure how much faith I have in some of these results, especially the one with only 15 participants! I feel that the difference in muscle between the two groups is reasonably within the realm of chance, if that makes sense. I'm sure they calculated it to be statistically significant or they wouldn't publish... but still, that sample size! ☹️
There's guys that make videos about what exercises, sets, reps they do that worked for them, then there's Jeff that puts some science and studies behind it. Thank you Jeff. Very insightful and helpful.
Very interesting, and great timing as I was recently discussing "effective reps" recently with a few people (although I didn't have such an elegant term to describe it). Anecdotally I also find it a very compelling theory
@@Allyourheroswenttohell it's not the training harder, it's the effective reps in a set. Most people stop just short of these reps in the gym. Arnold always said the last few reps is what separated champions from everyone else. I suspect if everyone instinctively knew this, there would be a lot more hench people in the gym!
I love the way you analyze research papers. I study geology and at times struggle comparing, contrasting, and getting main ideas and even at time critical thinking. Fantastic your method and just watching you by example. You have helped me in the gym and in my studies. Amazing
Hey Jeff thank you for this vid. I generally train leaving 2-3 left in the tank in fear of injury. Since I have implemented this I have seen results and stayed injury free. Keep up the awesome and informative content. Like button SMASHED! ! !
I really enjoy training to failure, and it's also quite a convenient indicator of when to stop (since you literally have no choice!) but I can understand why it might be always be optimal (although to be fair, the data on these types of things is ever-changing and frequently contradictory.) Since I do a mixture of calisthenics and weight training, I'm thinking of training to failure for every set with certain very safe exercises (like pull ups and chin ups) and then maybe training a bit below failure for other things like squats and bench presses.
i dont comment too often, but i have to say: Thank you for your continually bringing the most informative content. It is not just the "what" but also the "how" you have perfected. Thanks Jeff.
With training, you're seemingly always going to get studies contradicting each other, whether it be failure vs non-failure, high reps vs low reps etc... so I always say, cover all bases. Program them all in. A standard method is to include heavy compound work in which you stay just shy of failure, and then lighter isolation work where you perform high reps to failure, use dropsets, rest-pause or whatever else.
I think reps of 20-25 not till fail does have a place in programming. I've noticed doing 4 sets of 25 reps with minimal rest of facepulls has really helped with shoulder development, posture and an improved bench press.
@@GalvanicMechamorph anlattigina gore, yeni baslayanlar icin "go to failure" faydali gozukse de ilerleyen asamalarda yarattigi fark azaliyor. asil onemli olan failure'a gelmeden onceki son tekrarlar ama genel prensip olarak failure'dan 2-3 tekrar once durmak yeterli, o son birkac tekrar cok da bir fark yaratmiyor. benim anladigim bu
Summary: If you're an experienced lifter, for compound movements, stay 1-3 reps before failure to prioritize safety and volume with good form. For isolation movements, you can do go failure. The last reps *can* lead to more hypertrophy, but for untrained lifters. "pump sets" (20+ reps nowhere near close to failure) are pointless.
An amateur boxing coach made us to everything to failure press-ups sit-ups handweight punches heavy bag work the lot ... He theorised that each time you failed then failure would be further away ... In a fight if your muscles begin to fail you can't properly defend yourself . It worked we were all beasts fitter stronger than any guys who visited us for sparring so id agree with you it yields spectacular results ... We obviously weren't training for size but stamina man we never got tired !!
All I know is my arms didn’t start growing until my friend started spotting my and pushing me past failure reps. I started using other equipment to artificially spot myself whenever I can after that
I think it's good to stop a rep or two from failure if those last 2 reps won't add a lot of benefit anyway BECAUSE this then allows you to add an extra set to your workout OR keep weight higher throughout your sets because each set is slightly less punishing means recovery between sets is better and you have more left in the tank for that additional or heavier set
That's what I thought. I start out with maybe 8 reps in my first set, then 9, 10, and on the last set, I push to failure. That way I am getting volume and pushing to failure. I use to exclusively, do reps to total failure. I would only do maybe 2 sets a workout and have nothing left. I got stronger a little, but never gained mass.
This is such an amazing video! So helpful and informative! I'm a PT and this is something they don't particularly teach you! Keep up with the amazing work!
That's the thing dude. The vast majority of hypertrophy research is piss poor. Small sample size, most of it is in beginners or untrained (IE respond well to everything, not applicable to more advanced), and the methodology used to implement or measure hypertrophy is usually pretty flawed. How do you accurately measure tiny amounts of growth over a 12 week trial? Exactly...
If I go to failure too often, then I seem to just spin my wheels. I like trying to find a balance, but that can be difficult for some exercises. Sometimes going to failure too often can be hard on central nervous system or cause form degradation.
In my experience going to failure as a beginner is highly dangerous, too many imbalances and joint weaknesses, you'll probably get tendinitis everywhere you can, not to mention bulging disc.
JRussoC I went back to the gym for the first time in awhile, maybe a year since I went last. I pushed my self harder than ever before first day back at the gym doing chest and tris and I felt great. Behold 3 days later my triceps and elbow tendons were so sore I could not bend my arm past 90 degree without excruciating pain. Definitely take it easy if your a beginner or even if your not and you just havent been to the gym in awhile. Thankful I am 21 so my triceps and tendons healed within a week.
@@coltengebo4135 in my case I followed the going to failure 'rule'. Not even a full month of learning proper technic for a full body workout was enough to avoid problems. I got tendinitis as fast as the end of the second month, that's why I won't recomend following that tip.
JRussoC i wouldn’t suggest going to failure ever. As Jeff pretty much showed in the video it’s a lot more complex then it sounds, Instead I’d recommend drop sets and run the stack style 1 set reps of 10-12 where you go down the stack and use heavy weight first and slowly go down in weight until you finish off at the top of the stack. Just pick a weight you’d be able to get to 10 but could do 12 if you absolutely needed to and also your rest is very important for hypertrophy 1-2 minutes max and for strength 2-5 minutes max. Also if you have injuries try to work around those injuries and only do movements that you can perform safely. If not find another exercise.
I think there's such a small difference in all these various methods that as long as you give maximum effort, find the lifts that work best for you and consistently get to the gym you'll see similar results.
Ladders are pretty cool. 5x1,2,3,4,5 or 3x3,5,10 or 5,3,2 or whatever. You can actually use the ladder as a way of progressive overload, adding rungs or repetitions over time. Great for getting a lot of volume in quickly with a decent weight.
Why Going to Failure is Not Optimum 1. Limited Volume: - Going to failure limits the amount of volume you can perform during your workout. You fatigue the muscle so much that you could end up doing junk volume. 2. Reduced Frequency: - Going to failure reduces the frequency at which you can train, as muscles require more time to recover from the intense stress. 3. Muscle Protein Synthesis: - Muscle protein synthesis decreases after approximately two days, and going to failure can lead to excessive muscle damage, hindering proper repair and growth. 4. Hindered Progression: As mentioned in point 1, Excessive muscle damage from training to failure can hinder your ability to perform more volume or train frequently, which are important factors for muscle hypertrophy. 5. Fatigue-to-Stimulus Ratio: - The fatigue-to-stimulus ratio when training to failure is not ideal from a scientific perspective. 6. Keep a Selective Approach: - Incorporate training to failure selectively at the end of your mesocycle as a strategic approach. Keep 2 reps in reserve and gradually increase weights or add more sets as exercises become easier i.e if you can do more than 8-12 reps for the same execise. I hope it helps, Insha Allah If you have any questions, feel free to ask
if it is hard to the point where youre only doing half reps and not proper form then reduce the weight a little bit, just make sure youre able to do a full set with proper form
point of clarification. “Et al.” is short for the Latin term “et alia,” meaning “and others.” It is used in academic citations when referring to a source with multiple authors: Hulme et al. (2019)
I think a huge limiting factor could be untrained individuals not knowing their true failure point, while experienced lifters have much more experience in that true failure and grinding area. Being able to better estimate how much they have left and how much they can actually push themselves.
Simply saying : You can Gain muscle growth by using a neutral weight, Maxing out at 20 reps. But when you're at 15 reps, Push beyond failure to get to 20 reps. Training 3 times a week, if you're training twice a week & if you're training once a week.
Seriously my favorite workout content on TH-cam. Well explained, facts backed with science and studies, I'm really glad you are doing these videos and motivating alot of people with more than just "no pain, no gain" , but bring actual science to the table. Keep doing this golden quality content Jeff!
Leave it to Jeff to integrate, summarize, and bring clarity to 3 weeks of my research that seemed to be conflicting, in a single video. Your channel is radically more useful and informative than 99% of the fitness guff on TH-cam.
It's really cool to see the science of these things. I just started to take muscle development as a personal journey. It's hard and important in living a more experienced life. Live well people!
I actually did these today at the gym for legs. I’ve kinda done them here and there. I think you’ve said something similar before but it’s good to know I might want to keep doing it consistently.
I’m gonna propose that stopping 1 short of absolute failure leads to preservation of strength-stamina where a greater total number of reps in all sets combined causes increased hypertrophy.
There's a big difference between going to failure and going to failure but still having good form. The moment your form can no longer be maintained is when you gotta stop.
Wrong if you always change stuff your body cant adapt which means you wont get any gains. Normally i repeat the same workout 10 times then I change something
what i like about this guy, is his calm focus, his scientific mind, and no nonsense approach. that and how he's off the charts mental obsessed muscle dysmorphic.
Volume is not the primary trigger, intensity of effort is far more important. It is very difficult to know how many repetitions we have left in the tank, so the only way to know that the stimulus is effective will be going to muscular failure.
Volume of effective repetitions is the primary trigger. Did you not watch the video? He wasn't talking out of his ass, this is documented, he even listed the studies. Intensity has never been the primary trigger, if you go to the gym, max out and go home you'll gain next to no muscle mass from it. The problem is that a lot of people don't really understand the definition of intensity, they think doing 21s until their biceps feel like they're on fire is "intense" but that's not what it means in the context of sports science.
Absolutely agree with the video's perspective on the effectiveness of muscle failure workouts in natural bodybuilding. Since my start in 2014, I've dabbled in various training methods - high volume/low weight, periodization, tempo training, you name it. But consistently, the approach that has given me the most impressive gains is training to muscle failure, performed three times a week. However, an important word of caution: while pushing to failure can be incredibly effective, it's crucial to be vigilant about the risks of overtraining and potential injuries. Muscle strains, tears, and other related injuries are real concerns in such high-intensity workouts. It's not just about pushing your limits; it's about knowing them too. Smart training involves listening to your body, understanding the difference between good pain (muscle fatigue) and bad pain (injury onset), and giving yourself adequate time to recover. Remember, recovery is just as important as the workout itself - it's where the real muscle-building magic happens. So, to all my fellow natural bodybuilders, embrace the power of muscle failure workouts, but balance it with smart, cautious training practices. Stay safe, train smart, and let's keep making those gains!
Myself from experience over many years Ive always found a full week off has always been optimal. not just physically but mentally. a deload week turns into 2 weeks as still not rested enough meaning it further sets you back longer, its essentially wasting time. I realise everyone's different and I dont know what the studies say but from MY experience taking a full week off has always been the best by a far
In my experience, taking off is optimal. The pump when u get back at it after a week off is crazy and you feel like a behemoth. And you don't really lose any strength over 5-7 days. I just had surgery and as such am being forced to take 10 days and can't wait to start fresh and rested.
all i will say is this, i train more as an athlete than a lifter, but i just took 5 days off only doing stretching or light bike riding if anything at all, and I feel fantastic. really had some extra Pop on my vertical the first day training again
i'm 14 and i have ADHD and it's really easy to give up while working out regularly, but training till failure gives me something to focus on and push towards and it makes it way more fun, knowing that i'm accomplishing something. i personally love this, but remember not to do too much or it won't be as beneficial
@Edoardo Quarta Studies "contradict" each other because they are trying to prove their own hypothesis. Just because your brain isn't capable of processing more than just "simple ideas" then you shouldn't be surprised that science seems confusing to you. The studies here approached the same question with different methods e.g. more/less participants, trained vs. untrained, male/female/other etc. That's why their results are different. There are tens to hundreds of nuances to each study which could lead to a different result than a previous study. If the world was so simple, as you say it is, then there would be no open questions. However, the world isn't simple. Read a fucking book.
this is the conversation regarding volume and intensity. from everything you have said and what iv learned so far its a balance between doing the appropriate amount of both that will often drive the most effective results. difficult conversation though to be sure.
i always kinda believed jay cutler on the failure subject, where he does mostly 12 reps leaving one or 2 reps in the tank, so not overdoing it but still getting an intense workout
20+ reps are effective for the quads and calves, as well as for the trapezius. Every other muscle should be trained in a reprange of 1 to 15 reps, sometimes to failure, some days not. Keep it simple.
Can you do a video about how to get stronger but not bigger & Plyometrics for us athletes? And I love your videos. I got nothing but gains from your teachings. Keep it up. 💪🏾
Definitely true... I've been doing calisthenics for years full body 3 times a week... and I do 3 exercises only 1 set each for push movement (two advanced push up variation and dips) and every time I hit failure , I quickly overtrain... However, If I keep 2 or 3 reps in the tank, I grow super crazy!!! ... I am a big strong man and literally do very low volume... effective reps really matter and I believe that a lot of people are working out way too much!!!
That’s Mike Mentzer right there brother 😉 he’d be proud. I did extremely slow squats yesterday for the first time at 60kg. Now normally I’d manage 15 reps but doing them slow and controlling the eccentric I literally failed at 5 and had someone assist me to where my legs gave out completely and I dropped. That’s FAILURE. And today I can barely walk. It just shows you that it’s not the reps that matter it’s the quality and the pain you put that muscle through. And by all means one set is MORE THAN ENOUGH to build up metabolites and stimulate growth. It’s amazing I’ve never felt this pain before post workout.
@@Bait1official yesssss.... quality over quantity... slow eccentric part in full control makes you very strong... in addition, it also protects your joints, tendons, ligaments and soft tissue from overdoing sloppy reps which causes injuries in the long run... this is not a race but a lifestyle... I still remember vividly Arnold's words from his book which I read when I was 12.... He says in his book " 5 perfect Push Up are better than 50 sloppy half Push ups..." and he points out this fact throughout his book...👍
@@cheerfulheartdeepmind685 it baffles me that guys switch gyms once they max out on a machine but I’m like okay. Now use half that weight and do slow ones! But nooooo they don’t wanna do that do they 😆 it’s HARDDD
An important consideration is that the amount of effective reps you get from doing things like drop sets or rest pause reps can be identical to doing more sets but stopping 1-2 reps short of failure
@@devinerentalsltd8708 If the algorithm's against you then maybe you shouldn't turn potential viewers against you as well by begging for subs on a completely unrelated comment
I definitely have to try to go to failure now. It's kind of not surprising that reps that are bearable don't effect you as much as reps that put you in pain.
Hey Jeff could you maybe do a video about the effectiveness of "zoning out" (basically focussing on the weight/movement instead of being distracted by others in the gym). I feel like this helps with a better and stronger performance and can be achieved in multiple ways (own music, mental tricks, etc.). I don't know if there is much research on this but maybe your own opinion/experience on it.
That's some gay cringe shit. Just focus on the weight and stop worrying about other people it is literally that simple, no science based video required.
Personally I notice much more gains when I go beyond my limits, especially with heavy weights I’ll do a set of 10 and by rep 7 I’m having to use my willpower to finish the rest.
Seen a couple videos on this now. With all this research it seems like still nobody is confident. Im just gonna workout in a way thats fun and keeps me going to the gym. Nutrition is more important anyway.
Do you guys think this is an example of something the “bros” got right?? Also if you’re interested in more on this topic, take advantage of the MASS sale on research review subscriptions: bit.ly/jeffMASS
The bros are right on this one. Harder sets, more gains.
Tbh - the Bros are usually wrong so now they are at negative 999 on a point scale. But it's quite obvious that - to train towards but not always TO failure is important but all in all, these studies just show what let's say comon sense would tell you - which again is reassuring but that training hard bears results is obvious and that training smart while still training hard is, well the best possible way to train if you will. Which is exactly the reason why we all love this channel, because science just makes these things so much more understandable and interesting. And the bro who always has to cheat his last 5 curls on every set is still a bloody idiot.
Some BROs are very big, so they must have gotten something right! Hard work (even if it's stupid) done over a long period of time will lead to result!
I think training intensity is the important thing, hence newbies working closer to failure will need to be told to work there since they are less likely to know 1RMs and what true RPE 10 feels like. A trained lifter may well be more likely to know how to train intensely in the right rep range hence why I would guess a trained lifter can stay further from failure and experience decent hypertrophy.
@@RomanKondrachov Yeah but perhaps they would be a lot farther if they thought a bit more about what they do right?
Cool, from now on I'll skip the first five reps of each set and only do the last five.
🤣🤣🤣🤣
You got me there 🤣🤣🤣🤣
Chose only the near to failure, forget the easy first ones
😂😂brooo
The last 5 are effective cause you begun with 5 which were a sort of pre- work
That guy “et al” must be a really good scientist, he seems to be in all the science papers for weightlifting and ive seen him in some chemistry and physics and biology papers too. Guess he is a jack of all trades
lol are you joking surely u know what et al means
nav nufc r/whoosh
lets keep it at 69 shall we?
nomad no just no
@@NomadNomadCZ XDXDXD HAHA he got WOOSHED give this man a cookie haha man have my upboat LOL :DD username checks out :D epic
The amount of quality work you’re able to put in in such a short period of time is really impressive 🙏🏻
hence the subscriber count :) 2.15 million folks agree!
I like that he puts in the content that matters and moves on. He doesn't try to pad things out. I've been told there is a monentary difference for videos over 10min in length vs videos under 10min. And he edited this video to 9min and 49sec. He don't care. He sticks to the facts.
I've been a natural bodybuilder since 1999, and I've tried almost every lifting program out there. The best results I ever had was going to failure and beyond. Now I almost exclusively do drop sets, or some form of rest-pause. Every set. Your body will adapt to almost anything you throw at it.
Thanks for the info I am finding this too . Can I ask how many days a week do you train. And have you being doing maximum intensity on all days
Kudos to you, I do the same, and in 6 weeks I saw more progress than I did in all of last year!
@@dailyhacks4634 thats too much intensity for ur cns
Same here, best way for hypertrophy.
Say hi to rebdo guys
I would really appreciate a technique Tuesday on how to remember to put my knee sleeves on before my lifting shoes
😂😂😂
I second this.
I always make this mistake lol
Going for the third time you comment this right babe?
Nacho Yuste Fernández nah 2nd
I like going to failure, makes me feel like im really pushing myself. And I’m usually pretty happy after a to-failure set
Exactly!!
I train for hypertrophy, not to feel good though. The hypertrophy later is what makes me feel good
@@Bdavis2475I've been tryna switch to this mindset and it's so challenging.
@@Bdavis2475 pretty stupid because you wont notice the gains right after the workout, but happiness? hell yeah
Lies again? Vigrx Plus Doctor Ugly
In that same podcast Dr. Mike Israetel explains that we should not only consider the fact that reps closer to failure are more stimulant to growth but that they also cause more fatigue. So yes it is true that they are more effective but if you don't plan your training appropietly your fatigue wiill start to climb making you train with less volume/less load, meaning you will grow less. So basically overreach when you have a deload coming up, and stay away from failure when not.
Lucio Castro true! My summary statement at the end of the vid was meant to capture that without having the video drone on and on
The hell is a deload? Is that where you give everyone else a chance to catch up?
What about this? If you do reps past form breakdown, then you are more likely to get injured and then regress. For me, stopping once my form starts to break is equivalent to leaving a few in the tank but approaching failure.
@@MrShysterme If your forms breaks down then you've reached failure, because failure its not about not being able to move the weight, its about not being able to move the weight with the targeted muscle.
Lucio Castro this is crazy important because if you don’t properly lift the weight. You’ll just be ripping the muscle without it being able to recoup and make the growth your killing yourself for.
When you reach failure then you are ready to grow.... funny how the muscle teaches life.
Damn that was deep! Thanks 🤣
Been ready to grow all my life, according to my ex...
Looks like I've done a lot of growing
wow my parents were actually complimenting me growing up
Except the video was showing that you likely don't have to go to failure for hypertrophy, and that it might be worse for muscle growth if you do.
Jeff you’re such a blessing to the community.
Hey your profile who is that? I see a lot of people with that?
@@MysticNightmare1 That is Eren Yeager, he’s a the main character of the anime Attack on Titan.
Technically Muhammad Ali said in an interview when the reporter asked him on camera “how many situps do you do”, he answered “i don't start counting until it starts to hurt.”
Well that’s dumb
@@follower8815 And yet he's the ICON and you a nobody on a TH-cam comment section
@@reservoirdograyh4n LMFAOOO you just violated him 😂😂
@@reservoirdograyh4n Just cause someone is good at something doesn’t make them smart.
Damn! The amount of research you put on your videos is astonishing. Amazing work Jeff, you are a beacon of knowledge in this industry.
Can't spell beacon without bacon.. To me, that's so powerful.
I have never seen such an analysis like this before, I love how much exercise is science base and you promote all this to make your exercise as effective as possible, congratulations on your work, research and guidance, cheers
A bit of personal experience: I did my reps to failure (RPE 9.5 - 10) for more than 3 years of lifting. While there were significant gains in the beginning, which is expected, I think it stunted the growth going forwards. I felt more tired and exhausted from training the further it went since the weights were getting bigger, needed more rest, lost on the volume and felt miserable for the last year. The only effective way to train with the same intensity was a huge caloric surplus that resulted in me getting fatter than ever. Last 7 weeks I lowered the intensity using jeffe's upper-lower split which was a huge success since I brought my strength and size up after an unsuccessful and unplanned cut, I feel better than ever although I'm hitting the gym 6 times a week. Energy levels haven't been better in a long time, strength levels are the same they were when I was 3 kgs heavier than now and I'm a lot leaner. The point is, even with an intermediate lifter (close to 4 years of lifting) that was so demolished from all the "only start counting when they begin to hurt" reps, lowering the intensity made a pretty big change imho. I'm not a scientist nor a trainer neither do I have the knowledge to confirm anything, but in my case that 'all or nothing' approach didn't really work out the way I thought it would. Sorry if this is written kinda messy, if anyone reads this I'd like to hear your opinions on the matter :)
I know its been two years since you posted your comment, and I haven't been lifting for as long as you have (seven months), I have been wondering why I feel so tired after a workout to the point where I don't wanna do anything anymore. Today I started to realize that maybe I was going too hard with my workouts (as most of the time I go to failure, including compound and isolation). I always enough going all out and challenging myself whenever the going gets tough, especially with friends around. I get a lot of pleasure from it, and I don't feel fulfilled if I don't go to failure. While I am not certain if its because I haven't been lifting for long enough, or simply because I train too hard, I think switching from the "All or nothing" approach to using failure sparingly, if at all, is right path moving forward. I might edit my comment if I start seeing a difference, but right now, I need to start making the gym work in my life rather than making my life working for the gym, even if I sacrifice the short term pleasure I feel when going to failure. Thank you for giving us your thoughts Narfika and I wish you the best!
To be fair though, he was going to the gym 6 days a week which is an absurd amount. Rest is one of the most important aspects of exercise and If you train to failure everyday and don’t give enough time for your muscles to grow sure you will get some gains in the beginning, but you will plateau or worse - lose gains. I find that my body can tell me when I am ready to train next and recover with enough rest time, but also training to failure gives great stimulus to signal hypertrophy (plus it feels great mentally). All in all, depends on the individual, goals and amount you train. Stay strong boys
@@pizzapatriot1769 if you dont feel like doing anything after your workout i think the best plan for you is to workout right before sleep so you feel so tired you go to sleep easily
I found something similar been lifting for nearly 3 years and I then started doing 2 workouts in a week with 1-2 reps before failure then only one workout where I went to failure
@@pizzapatriot1769 Hey, brother. It's been 7 months since your comment. Have you seen results from switching to easier workouts?
Biggest difference for me was lifting with the right tempo. Didn't matter what weight it was as long as the tempo was right. When I first started I followed the standard 12 reps 3 sets like most. But no one told me the tempo of how to lift. I'd lift fast without much thought until i hit 12. Barely ever gained anything. Only in recent years a PT told me about tempo and time under tension. Made more gains in the last half a year than I did in years before. Makes so much sense now. Quality of lift, the tension on that muscle is what tears them up good. Not numbers. Could be light or heavy, or a mix. I don't log which weights, I just do what feels right on the day. Now doing roughly 2 different compound exercises per group, of roughly 5 sets. 2-3 full body a week. Honestly, follow that and you'll be good.
How does the tension on the muscle measured plz
Jeff, the type of guy who doesn’t makes his video to 10mins on purpose even tho its just 11secs away
Democrats are cunts ruined the comment section for me
@@TirnanHealy republicans are bullies who lash out for little to no reason.
Oak Dragon I wasn’t making a comment politics, I’m not even from the USA.
I didn’t word it well, I was trying to say that those types of comments ruined kinobody’s comment section for me.
@@TirnanHealy OIC, it was the asshole's name. Yeah, meant to reply to him, not you.
@@TirnanHealy Kinobody is still around?
I'm not sure how much faith I have in some of these results, especially the one with only 15 participants! I feel that the difference in muscle between the two groups is reasonably within the realm of chance, if that makes sense. I'm sure they calculated it to be statistically significant or they wouldn't publish... but still, that sample size! ☹️
3:23 idk why but him engaging in a professional conversation shirtless made me laugh really hard.
Lmfaoooo I know
He wasn't clothless, he has fur all over
@@SkillShooter88 you mean topless?
There's guys that make videos about what exercises, sets, reps they do that worked for them, then there's Jeff that puts some science and studies behind it. Thank you Jeff. Very insightful and helpful.
Very interesting, and great timing as I was recently discussing "effective reps" recently with a few people (although I didn't have such an elegant term to describe it). Anecdotally I also find it a very compelling theory
Definitely something to it. Arnold knew it instinctively before everyone
@@Allyourheroswenttohell it's not the training harder, it's the effective reps in a set. Most people stop just short of these reps in the gym. Arnold always said the last few reps is what separated champions from everyone else. I suspect if everyone instinctively knew this, there would be a lot more hench people in the gym!
I love the way you analyze research papers. I study geology and at times struggle comparing, contrasting, and getting main ideas and even at time critical thinking. Fantastic your method and just watching you by example. You have helped me in the gym and in my studies. Amazing
Hey Jeff thank you for this vid. I generally train leaving 2-3 left in the tank in fear of injury. Since I have implemented this I have seen results and stayed injury free. Keep up the awesome and informative content. Like button SMASHED! ! !
This c:
I really enjoy training to failure, and it's also quite a convenient indicator of when to stop (since you literally have no choice!) but I can understand why it might be always be optimal (although to be fair, the data on these types of things is ever-changing and frequently contradictory.)
Since I do a mixture of calisthenics and weight training, I'm thinking of training to failure for every set with certain very safe exercises (like pull ups and chin ups) and then maybe training a bit below failure for other things like squats and bench presses.
“I don’t start counting until it starts hurting.”
Hairy Cherub 😂
"...because they're the only ones that count." Mohammed Ali
@@mundullasa223 do you mean George foreman punches.
After i heard him say that i stoped counting
-Chris Brown
i dont comment too often, but i have to say: Thank you for your continually bringing the most informative content. It is not just the "what" but also the "how" you have perfected. Thanks Jeff.
With training, you're seemingly always going to get studies contradicting each other, whether it be failure vs non-failure, high reps vs low reps etc... so I always say, cover all bases. Program them all in. A standard method is to include heavy compound work in which you stay just shy of failure, and then lighter isolation work where you perform high reps to failure, use dropsets, rest-pause or whatever else.
I think reps of 20-25 not till fail does have a place in programming. I've noticed doing 4 sets of 25 reps with minimal rest of facepulls has really helped with shoulder development, posture and an improved bench press.
3:28
Dont ever believe a scientist
unless he shows you his chest hair
@@GalvanicMechamorph anlattigina gore, yeni baslayanlar icin "go to failure" faydali gozukse de ilerleyen asamalarda yarattigi fark azaliyor. asil onemli olan failure'a gelmeden onceki son tekrarlar ama genel prensip olarak failure'dan 2-3 tekrar once durmak yeterli, o son birkac tekrar cok da bir fark yaratmiyor. benim anladigim bu
Why does chest hair matter? I don't get it. Actually, he has hair almost everywhere...
samer820 r/WOOOOOOOOOOOOOOOSH
And shoulder hair and back hair and arm hair and hair hair
@@samer820 it was a joke.
Summary: If you're an experienced lifter, for compound movements, stay 1-3 reps before failure to prioritize safety and volume with good form. For isolation movements, you can do go failure.
The last reps *can* lead to more hypertrophy, but for untrained lifters.
"pump sets" (20+ reps nowhere near close to failure) are pointless.
Long limbs = No compound movements.
So only failure work.
I have always gotten better and more gains when I train to failure. Just from my experience.
An amateur boxing coach made us to everything to failure press-ups sit-ups handweight punches heavy bag work the lot ... He theorised that each time you failed then failure would be further away ... In a fight if your muscles begin to fail you can't properly defend yourself . It worked we were all beasts fitter stronger than any guys who visited us for sparring so id agree with you it yields spectacular results ... We obviously weren't training for size but stamina man we never got tired !!
@22 22 that comment is at least a year old
Guys named Jeff have a 100% chance of giving good lifting advice.
Jeff Nippard and Jeff Cavalier
Jeff Logan
Jeff Seid
Jeff Bezos
My name is jeff
*can already tell this is a banger jeffe*
Daniel Coe deez nuts
All I know is my arms didn’t start growing until my friend started spotting my and pushing me past failure reps. I started using other equipment to artificially spot myself whenever I can after that
You've quickly become my fitness go to on the internet. Well researched and well spoken. Thanks!
Yeah he’s great!!
I think it's good to stop a rep or two from failure if those last 2 reps won't add a lot of benefit anyway BECAUSE this then allows you to add an extra set to your workout OR keep weight higher throughout your sets because each set is slightly less punishing means recovery between sets is better and you have more left in the tank for that additional or heavier set
That's what I thought. I start out with maybe 8 reps in my first set, then 9, 10, and on the last set, I push to failure. That way I am getting volume and pushing to failure. I use to exclusively, do reps to total failure. I would only do maybe 2 sets a workout and have nothing left. I got stronger a little, but never gained mass.
This is such an amazing video! So helpful and informative! I'm a PT and this is something they don't particularly teach you! Keep up with the amazing work!
Agreed!!
Does training to failure matter?
Jeff Nippard: Yes but actually no
Man I was literally googling this question earlier, found nothing to help, open youtube... BAM u got all the answers
That's your mistake man, never GOOGLE. You'll never get the facts from that search engine
Yea man use Duck Duck Go! QUACK!
4:30
a study with a sample size of only 15 people isnt really significant, imo
Not significant to any given population, but if the effect is very apparent it should be translatable to other groups, ye?
That's the thing dude. The vast majority of hypertrophy research is piss poor. Small sample size, most of it is in beginners or untrained (IE respond well to everything, not applicable to more advanced), and the methodology used to implement or measure hypertrophy is usually pretty flawed.
How do you accurately measure tiny amounts of growth over a 12 week trial? Exactly...
And let's not count in their diet, daily activities outside of Training and genetic advantages.
If I go to failure too often, then I seem to just spin my wheels. I like trying to find a balance, but that can be difficult for some exercises. Sometimes going to failure too often can be hard on central nervous system or cause form degradation.
11 more seconds and he would've been a rich man
Yeah videos gotta be 10 minutes makes more money
11 Seconds close to failure for optimal viewer gains.
but it takes 8 minutes now for monetization
At 1:53, my 4yo son said, “He shouldn’t be doing it that fast.” 😆 I guess he’s learned a few things from me watching your videos.
Mackenzie Smith no he didn't lol
@@Kazzybazza No my son didn't learn or no he didn't say it?
@@mackenziesmith2064
Maybe no Jeff didn't need to be doing it that fast?
Quinton yeah, I’m not entirely sure what Alex means 😂
@@mackenziesmith2064 he's just being a no life troll.
Ignore Alex.
Only in bodybuilding academia can you do experts' interview shirtless
In my experience going to failure as a beginner is highly dangerous, too many imbalances and joint weaknesses, you'll probably get tendinitis everywhere you can, not to mention bulging disc.
JRussoC I went back to the gym for the first time in awhile, maybe a year since I went last. I pushed my self harder than ever before first day back at the gym doing chest and tris and I felt great. Behold 3 days later my triceps and elbow tendons were so sore I could not bend my arm past 90 degree without excruciating pain. Definitely take it easy if your a beginner or even if your not and you just havent been to the gym in awhile. Thankful I am 21 so my triceps and tendons healed within a week.
As a beginner, full body splits work the best with a certain rep range.
I AGREE
@@coltengebo4135 in my case I followed the going to failure 'rule'. Not even a full month of learning proper technic for a full body workout was enough to avoid problems. I got tendinitis as fast as the end of the second month, that's why I won't recomend following that tip.
JRussoC i wouldn’t suggest going to failure ever. As Jeff pretty much showed in the video it’s a lot more complex then it sounds, Instead I’d recommend drop sets and run the stack style 1 set reps of 10-12 where you go down the stack and use heavy weight first and slowly go down in weight until you finish off at the top of the stack.
Just pick a weight you’d be able to get to 10 but could do 12 if you absolutely needed to and also your rest is very important for hypertrophy 1-2 minutes max and for strength 2-5 minutes max.
Also if you have injuries try to work around those injuries and only do movements that you can perform safely. If not find another exercise.
Actually we never though about the hard work you have to do for the videos, really appreciate it brother.
I think there's such a small difference in all these various methods that as long as you give maximum effort, find the lifts that work best for you and consistently get to the gym you'll see similar results.
Best video I have watched on the volume debate hands down. Bravo.
Your're the man! Im a Biomed graduate and I was so sick of people telling others to lift a certain way without any scientific backup! Keep it up!
Ladders are pretty cool.
5x1,2,3,4,5 or 3x3,5,10 or 5,3,2 or whatever. You can actually use the ladder as a way of progressive overload, adding rungs or repetitions over time. Great for getting a lot of volume in quickly with a decent weight.
Why Going to Failure is Not Optimum
1. Limited Volume:
- Going to failure limits the amount of volume you can perform during your workout. You fatigue the muscle so much that you could end up doing junk volume.
2. Reduced Frequency:
- Going to failure reduces the frequency at which you can train, as muscles require more time to recover from the intense stress.
3. Muscle Protein Synthesis:
- Muscle protein synthesis decreases after approximately two days, and going to failure can lead to excessive muscle damage, hindering proper repair and growth.
4. Hindered Progression:
As mentioned in point 1, Excessive muscle damage from training to failure can hinder your ability to perform more volume or train frequently, which are important factors for muscle hypertrophy.
5. Fatigue-to-Stimulus Ratio:
- The fatigue-to-stimulus ratio when training to failure is not ideal from a scientific perspective.
6. Keep a Selective Approach:
- Incorporate training to failure selectively at the end of your mesocycle as a strategic approach.
Keep 2 reps in reserve and gradually
increase weights or add more sets as exercises become easier i.e if you can do more than 8-12 reps for the same execise.
I hope it helps, Insha Allah
If you have any questions, feel free to ask
This is the kinda content I love from you! Nothing like actual science based exercise science.
Damn, talk about a comprehensive meta-analysis of the available research, thanks for your effort
Every rep is ungodly hard for me so does that mean I'm gaining every rep
yep
if it is hard to the point where youre only doing half reps and not proper form then reduce the weight a little bit, just make sure youre able to do a full set with proper form
point of clarification. “Et al.” is short for the Latin term “et alia,” meaning “and others.” It is used in academic citations when referring to a source with multiple authors: Hulme et al. (2019)
I think a huge limiting factor could be untrained individuals not knowing their true failure point, while experienced lifters have much more experience in that true failure and grinding area. Being able to better estimate how much they have left and how much they can actually push themselves.
Valid point
Mike Mentzer settled this debate long ago. Training to failure is good, but beyond failure is better. Intensity is KING
Simply saying : You can Gain muscle growth by using a neutral weight, Maxing out at 20 reps. But when you're at 15 reps, Push beyond failure to get to 20 reps. Training 3 times a week, if you're training twice a week & if you're training once a week.
Seriously my favorite workout content on TH-cam. Well explained, facts backed with science and studies, I'm really glad you are doing these videos and motivating alot of people with more than just "no pain, no gain" , but bring actual science to the table. Keep doing this golden quality content Jeff!
How nobody talking bout how funny Jeff looked doing the tricep extensions in the jersey 😭
😂
Your channel continues to evolve my workout regiment, thank you for parsing through the science to make us all better!
Leave it to Jeff to integrate, summarize, and bring clarity to 3 weeks of my research that seemed to be conflicting, in a single video.
Your channel is radically more useful and informative than 99% of the fitness guff on TH-cam.
It's really cool to see the science of these things. I just started to take muscle development as a personal journey. It's hard and important in living a more experienced life. Live well people!
But the thing is, if not train to failure, how close is close?
Maybe I give up too early before failure. It's hard to know.
I actually did these today at the gym for legs. I’ve kinda done them here and there. I think you’ve said something similar before but it’s good to know I might want to keep doing it consistently.
End of the video killed me 😂
I’m gonna propose that stopping 1 short of absolute failure leads to preservation of strength-stamina where a greater total number of reps in all sets combined causes increased hypertrophy.
You know we’re about to learn some shit when Jeff breaks out the whiteboard!
There's a big difference between going to failure and going to failure but still having good form. The moment your form can no longer be maintained is when you gotta stop.
That's true
Always keep your body guessing... Failure and non failure have place in my opinion 🤔👍
GOTTA CONFUSE THE BODY, RIGHT BABE?
@@jonih3274 😂😂🧔👧??? 🤯
Wrong if you always change stuff your body cant adapt which means you wont get any gains. Normally i repeat the same workout 10 times then I change something
Yeah they both have a place I agree, non failure for the most part though👌🏻 and failure occasionally for fun/to test yourself
@@caydensertorifitness-onlin6808 I need help understand so don't go to failure at all like leave 1 in the tank for every set
what i like about this guy, is his calm focus, his scientific mind, and no nonsense approach. that and how he's off the charts mental obsessed muscle dysmorphic.
Volume is not the primary trigger, intensity of effort is far more important. It is very difficult to know how many repetitions we have left in the tank, so the only way to know that the stimulus is effective will be going to muscular failure.
Volume of effective repetitions is the primary trigger. Did you not watch the video? He wasn't talking out of his ass, this is documented, he even listed the studies. Intensity has never been the primary trigger, if you go to the gym, max out and go home you'll gain next to no muscle mass from it.
The problem is that a lot of people don't really understand the definition of intensity, they think doing 21s until their biceps feel like they're on fire is "intense" but that's not what it means in the context of sports science.
@@BigUriel Do you speak spanish Sergio? Of course I saw the video, and it's not sacred word.
Great to see someone actually referencing studies in a video like this! Subscribed!
Would you consider starting a podcast? I’d just love to listen to you talk about research and studies while I’m at the gym.
Absolutely agree with the video's perspective on the effectiveness of muscle failure workouts in natural bodybuilding. Since my start in 2014, I've dabbled in various training methods - high volume/low weight, periodization, tempo training, you name it. But consistently, the approach that has given me the most impressive gains is training to muscle failure, performed three times a week. However, an important word of caution: while pushing to failure can be incredibly effective, it's crucial to be vigilant about the risks of overtraining and potential injuries. Muscle strains, tears, and other related injuries are real concerns in such high-intensity workouts. It's not just about pushing your limits; it's about knowing them too. Smart training involves listening to your body, understanding the difference between good pain (muscle fatigue) and bad pain (injury onset), and giving yourself adequate time to recover. Remember, recovery is just as important as the workout itself - it's where the real muscle-building magic happens. So, to all my fellow natural bodybuilders, embrace the power of muscle failure workouts, but balance it with smart, cautious training practices. Stay safe, train smart, and let's keep making those gains!
Are there any papers that suggests a light deload week is more optimal than a full rest week? What do you think Jeff?
Myself from experience over many years Ive always found a full week off has always been optimal. not just physically but mentally. a deload week turns into 2 weeks as still not rested enough meaning it further sets you back longer, its essentially wasting time. I realise everyone's different and I dont know what the studies say but from MY experience taking a full week off has always been the best by a far
In my experience, taking off is optimal. The pump when u get back at it after a week off is crazy and you feel like a behemoth. And you don't really lose any strength over 5-7 days. I just had surgery and as such am being forced to take 10 days and can't wait to start fresh and rested.
Jun Kai A week is nothing lol. Better to rest completely...
Resting for a whole week wont make you lose gains, but you will rest both mentally and physically. So its a good choice .
all i will say is this, i train more as an athlete than a lifter, but i just took 5 days off only doing stretching or light bike riding if anything at all, and I feel fantastic. really had some extra Pop on my vertical the first day training again
i'm 14 and i have ADHD and it's really easy to give up while working out regularly, but training till failure gives me something to focus on and push towards and it makes it way more fun, knowing that i'm accomplishing something. i personally love this, but remember not to do too much or it won't be as beneficial
FOr some reason after watching this video I am left more confused that before
Lift the weights until it's really hard to lift the weights but you don't have to lift the weights until you can't lift the weights at all.
This.
I thought Jeff had a good explanation but dang Martin that was a clean summary 😂
@Edoardo Quarta Studies "contradict" each other because they are trying to prove their own hypothesis. Just because your brain isn't capable of processing more than just "simple ideas" then you shouldn't be surprised that science seems confusing to you. The studies here approached the same question with different methods e.g. more/less participants, trained vs. untrained, male/female/other etc. That's why their results are different. There are tens to hundreds of nuances to each study which could lead to a different result than a previous study.
If the world was so simple, as you say it is, then there would be no open questions. However, the world isn't simple. Read a fucking book.
Edoardo Quarta lol u mad.
this is the conversation regarding volume and intensity. from everything you have said and what iv learned so far its a balance between doing the appropriate amount of both that will often drive the most effective results. difficult conversation though to be sure.
i always kinda believed jay cutler on the failure subject, where he does mostly 12 reps leaving one or 2 reps in the tank, so not overdoing it but still getting an intense workout
Loved the whiteboard work in this video! Made the concepts easier to understand. Great job 👏
20+ reps are effective for the quads and calves, as well as for the trapezius.
Every other muscle should be trained in a reprange of 1 to 15 reps, sometimes to failure, some days not. Keep it simple.
TUL>REPS
Can you do a video about how to get stronger but not bigger & Plyometrics for us athletes? And I love your videos. I got nothing but gains from your teachings. Keep it up. 💪🏾
You should have a series called “Nip” It In The Bud
Makes sense what you said about experienced lifters vs amateur, someone who's been lifting for a while is using better form to reach their goals 👌
Definitely true... I've been doing calisthenics for years full body 3 times a week... and I do 3 exercises only 1 set each for push movement (two advanced push up variation and dips) and every time I hit failure , I quickly overtrain... However, If I keep 2 or 3 reps in the tank, I grow super crazy!!! ... I am a big strong man and literally do very low volume... effective reps really matter and I believe that a lot of people are working out way too much!!!
That’s Mike Mentzer right there brother 😉 he’d be proud.
I did extremely slow squats yesterday for the first time at 60kg. Now normally I’d manage 15 reps but doing them slow and controlling the eccentric I literally failed at 5 and had someone assist me to where my legs gave out completely and I dropped. That’s FAILURE.
And today I can barely walk.
It just shows you that it’s not the reps that matter it’s the quality and the pain you put that muscle through. And by all means one set is MORE THAN ENOUGH to build up metabolites and stimulate growth.
It’s amazing I’ve never felt this pain before post workout.
@@Bait1official yesssss.... quality over quantity... slow eccentric part in full control makes you very strong... in addition, it also protects your joints, tendons, ligaments and soft tissue from overdoing sloppy reps which causes injuries in the long run... this is not a race but a lifestyle... I still remember vividly Arnold's words from his book which I read when I was 12.... He says in his book " 5 perfect Push Up are better than 50 sloppy half Push ups..." and he points out this fact throughout his book...👍
@@cheerfulheartdeepmind685 it baffles me that guys switch gyms once they max out on a machine but I’m like okay. Now use half that weight and do slow ones!
But nooooo they don’t wanna do that do they 😆 it’s HARDDD
An important consideration is that the amount of effective reps you get from doing things like drop sets or rest pause reps can be identical to doing more sets but stopping 1-2 reps short of failure
I’ve only just noticed that Jeff mentions the fact that he’s 5ft 5 on every video description lol.
View my a video please brother and help me (s,u,b). Click you
Kashif Fitness self promoting makes me NOT want to view your channel bro, if you’re truly a good channel you yourself don’t need to tell me.
Mason Murphy I get the sentiment but if your trying hard and the algorithm is against you then what? 🤷♂️
@@devinerentalsltd8708 If the algorithm's against you then maybe you shouldn't turn potential viewers against you as well by begging for subs on a completely unrelated comment
Manlet
I definitely have to try to go to failure now. It's kind of not surprising that reps that are bearable don't effect you as much as reps that put you in pain.
Pumping up, it really feels like flyin
Panama but Arnold’s cumming
Awesome video! I've had this doubt for months before finding the answer here explaining the whole confusion. You deserve all those followers! Thanks!!
Hey Jeff could you maybe do a video about the effectiveness of "zoning out" (basically focussing on the weight/movement instead of being distracted by others in the gym). I feel like this helps with a better and stronger performance and can be achieved in multiple ways (own music, mental tricks, etc.). I don't know if there is much research on this but maybe your own opinion/experience on it.
That's some gay cringe shit. Just focus on the weight and stop worrying about other people it is literally that simple, no science based video required.
I love how much science and research you do in all your videos. Helps me out a lot!
Personally I notice much more gains when I go beyond my limits, especially with heavy weights I’ll do a set of 10 and by rep 7 I’m having to use my willpower to finish the rest.
Which is exactly what close to failure means.
The RIR scale you made was amazing really love the content
This was what Muhammad Ali used to talk about. He used to say that he didn't start counting his reps until they started to hurt
I appreciate the fact that you are examining the studies nothing wrong with looking for the best way to get dem gains
The Mass Research looks intriguing. Keep em coming Jeff
Jeffs Videos have taught me more than any college level kinesiology course
Notification squad represent
*Notification squat
@MrCrannk Congratulations! Good for you!
Seen a couple videos on this now. With all this research it seems like still nobody is confident. Im just gonna workout in a way thats fun and keeps me going to the gym. Nutrition is more important anyway.