Workout Volume is Killing Your Gains!
Vložit
- čas přidán 8. 05. 2019
- If you’ve been around any gym or online forum these days you’ve likely heard that training volume is the key to all muscle growth and gains. In fact, of every other element of your workouts, the amount of training volume you accrue over a single workout or multiple workouts is supposed to be the main driver of muscle growth and size. In this video, I’m going to debunk the value of volume. In fact, I’m going to show you how volume can be almost entirely negated in the absence of something far more important - training intensity.
60% off all AX programs - athleanx.com/x/54-workouts
Subscribe to this channel here - / jdcav24
Much like functional training was the buzz word of the early 2000’s, volume has become the equivalent for 2019. We have been led to believe that simply adding more sets and time to our workouts is going to equate to faster and more significant muscle growth. This has led to an epidemic of people spending more time than ever in the gym, getting far less results than ever before.
Not to mention, with all the additional volume being misdirected towards their joints and tendons there are more people gaining aches and pains from their training than they are hypertrophy. Why is this? Because accruing volume for the sake of volume is one of the biggest mistakes you can make in your workouts. The best thing you can do is trade in some of that volume for intensity if you really want to see increased muscle mass and development.
As it is, I believe that many people in the gym simply don’t train hard enough. The adoption of volume as the driver of gains and the focus of many people’s workouts is something that easily fits that narrative. Rather than work harder with less, all that is required to obtain more volume is time. If you have additional time to spare, you can add more sets to your workouts. That said, the only way you are going to add more intensity is with more effort.
Effort is something that will not come easy. Effort is going to demand that you look for ways to intensify the state of your workouts. Adding paused repetitions, reducing rest time between sets, pushing to actual failure at least a few times during your workouts are all things that are going to require a higher level of output and effort than simply adding more time.
If you want to see greater muscle growth from your workouts you are going to have to be willing to push harder. What winds up happening when you trade in workout length for intensity is that you see what science has shown and that is, even as little as 4-10 productive high effort sets is all it takes to elicit a muscle hypertrophy response from your training. There is no need to spend hours and hours in a gym trying to get results when far less time is capable of doing the same.
If you are looking for a program that shows you how to train hard and not have to train long, then click on the link below and get the ATHLEAN-X Training System that best matches your goals. Start training like an athlete and get more out of your workouts every time you step into the gym.
For more videos on how to build muscle fast and the right way to split your workouts for maximum muscle gains, be sure to subscribe to our channel at the link below and turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/ruth-about-volume
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
The besttt
ATHLEAN-X™ lost again.
Nope
ATHLEAN-X™ Notification Squad - Boom 💥!
Yes
Me: working out regularly
Jeff: i'm about to destroy this man's gains
I broke up with my ex girl.......
@@Deaf_Notes good for you?
@@Deaf_Notes here's the number
@@Christian-sd8gs is it the wrong number?
@@goatyedits SIKE
Me: sits down onto chair
Jeff: 😑
Me: squats down onto the chair
Jeff: 😏
Well he did say don’t do volume 😂
You forgot to do facepulls on the way down!!
Haha
Lol
BOOM! TETRIS FOR JEFF!
I'm watching this with the volume turned right down so are my gains safe?
I liked that one it’s actually original for once
According to Jeff..you watching this is killing your gains
If you are getting distortion then your gain is too high. Crank up your volume and lower your gain for a clean sound 😉 jk
So.... this is where most people go wrong....
@@uileam161 what making jokes instead of "Listening" and taking the information in?
Wait... I gotta spam another joke!
You can't lose gains if u don't have them in the first place .
What is dead may never die.
@@RelaxAndSmokeMeth what do we say to the god of gains?
@@ankitkaliraman5356 not today. Volume kills gains.
Thinking of a pun with Clegane.
U don't have gains because you killed them.
Me: *eats oatmeal*
Jeff: *stares*...
Me: *throws away spoon and begins face pulling bowl*
Jeff: 👍🏼
Notty Seel 😂😂😂😂😂😂😂😂😂😂😂😂😂😂
😂😂😂😂
an actually funny comment
I just died reading that😅
Im highkey imagining it
Dammit Jeff....Next video: Too much gains are killing your gains
Vel_A LMAO!
Actually laughed out loud.
Subsequent Video:.....To much killing is gaining you kills.
he already dead a video on over-training.. isnt it that sort of?
D now that actually is right
Next video title: “Not being Jeff Cavaliere Is Killing Your Gains!”
@@DjClayface next video title: "Shirtless public venture will boost your gains; be comfortable in your skin."
@@ReligionAndMaterialismDebunked next video title: "calisthenics are killing your gains."
😂😂
Lmfao
Jeff: you only need 4-10 good sets
Also Jeff: heres the perfect arm workout with 15 different exercises
uskur thats because he’s a G and would rather give you more to be creative with on your own.
You're supposed to try different ones, choose a few and do those.
You only really do those workouts in a bro-split, not a total body or PPL
After all, a bro split is the most common in the bodybuilding scene.
4-10 sets for each exercise 💪🏻
When Jeff unveiled the intensity part of the graph, I gasped
Suprised pikachu face!
I now flinch when I see a piece of paper taped to a white board. Paper cuts are killing my gains.
😂😂
Swole Father,
Who art in heaven,
Vascular be thine veins.
Thy gainz come,
Thy sets be done,
Overhead as it is on chest.
Give us this day our daily macros,
And forgive our cheat days,
As we forgive those who curl in the squat rack.
Lead us not into half reps,
But deliver us from Crossfit.
For thine is the Bro, the PR, the natty Forever,
Wheymen.
Best comment EVER👏🏻👏🏻👏🏻👏🏻👏🏻
Siiickkk
Only 46 likes?? You need to pray harder. Gold!
I Feel offended that this only has 1.2k likes
Wheymen brethren
Wheymen bro ,😂
Add on: who art in the gym
"Somewhere between 4-10 sets"
I've never been so happy to know I'm doing something right. Thanks Jeff.
Exactly what I was looking for.
@Anthony Jones Yes
@Anthony Jones yes, but those are hard sets (close to failure).
No. That is per workout.
He was just stating that’s all you need to stimulate protein synthesis. In order to make max gains you want to stimulate protein synthesis not just once a week but twice a week. So two sessions training 6 sets each session is good
Who's here after jeff nippard posted his response
Nippard explained a recent study on this and pretty much confirmed what Cavalier is saying here.
Deez Nuts: Yeah just watched Nippards video and following up watching Jeff C's. To me the bottom line is that training volume and intensity should be balanced for optimal results. Need a certain balance of both for best results.
Lmaoooo
@@vrtruebluebuddha6693 Amen to that. That point at which the two lines cross. And then there's a qualitative aspect that mustn't be overlooked: proper form.
Hahahaha
*performs perfect pushup
Me: Am I doing this right Jeff?
Jeff: Yes
Also Jeff: but actually no
Also Jeff: the reason I say that is because you did only one variation and forgot about other positions so you can gain muscle faster
christenberry LMAOOOO FOR REAL
Yes..exactly right for my reason to show what is wrong....
christenberry lmfaoo
I killed my abs yesterday. You made me regret it. I don't like you! Lmao! My obliques hurt!
Most people aspire to have new years resolutions, but new years resolutions aspire to have Jeff
New years resolutions are killing your gains.
Ailurus Fulgen oh shit I forgot😅
His graph pissed me off, having high and low on 2 different planes. But everything else is good lol
alex munoz yeh it’s pretty dumb
Well, how do you fix it?
@@nicksewell6642 By having intensity on x and volume on y.
Same with supply and demand. The graphs would be the same.
Thank you for this comment. That was pissing me off too hahaha
same, it makes no sense at all, but then again everything else is *not* good either. You're not supposed to train till complete failure, you're supposed to stop 1-3 reps shy of failure for maximum gains
Workout volume is killling your gains!
(Wearing a 247365 shirt)
LOL
what do those numbers mean? i am confusion
Constantin Moutidis 24 is for hours of a day 7 is for days of a week and 365 is for days in a year
😂
@Mosley Shoahs also it makes reference to fitness being a lifestyle...
Jeff's graphing skills are killing my gains.
High and low on 2 separate axes, my brain is malfunctioning
Merely thinking about gains retroactively killed mine!
@@jellystick2525 I got so confused and felt dumb because it sounds so simple... I feel like I've been gaslighted lol
JellyStick Danix Exactly what I was thinking...
@@jellystick2525 It's fairly basic stuff though
The thing is...when I bring down the volume, I can’t hear too well. I’m I the only one ?
Carlos Santana I’m blind.
Bruh this comment made me laugh out loud. Bravo 👏
am gonee😂
lol
NAILED BRO
Thanks, Jeff! This was revolutionary in my thinking. I've been wasting years going to the gym without quite understanding the value of intensity and truly taking a set to failure. I sure do appreciate the work you are doing to make a difference in the world.
Ran into a friend of mine at the gym yesterday and he said he just finished a 2 hour workout. He's 67. First thing I thought was, "I would need a wheelchair to get to the truck after a 2 hour workout". I asked him what he did and he replied, 10 upper body exercises, 4 sets and 15 reps each. Then came the dreaded qualifier, "of course I used light weight".
I'm near 71 and told him that I have limited my workouts to 40-45 minutes and have to rest for about 20 minutes before I even leave the gym. I do 3-4 training routines per week with 6-8 exercises, 3 sets of 6 reps each. Contrast his 2 hour volume session with my 45 minute session. The difference? I use 80-85% of true 1RM therefore the real difference is intensity. I asked him how those old joints felt the day after his workout. "well, they hurt" implying that's the price we old guys have pay for weight training. I told him that in my opinion repetitive motion doing that many reps is more detrimental to my joint health than training heavy. The results in size and strength since I went to shorter, heavier sessions dwarfs the gains of my previous year's "volume" training.
One thing I would ask Jeff to do when it's appropriate is say, "for you older guys and gals who still do weight training, listen up." Jeff's advice is good for the youngest among us. But remember, hopefully you will some day be a 50, 60 or 70 year old gym rat and believe me you can handle the intensity if you haven't burned your body out during what ends up being your "fleeting" youth.
Totally agree
max ot principles applied=gains
Way too simplified. Volume training didn't hurt Jay Cutler, Dexter Jackson, etc, etc. When you get a little older... Im now 60 and still competing... more volume and lower weight with intensity is what works. My joints are way less sore than when I lift heavy;. I am only 160 lbs (5'2") and still squat over 300, and DL 400. Cant bench press anymore due to 2 rotator cuff surgeries I am so tired of blanket statements about how to train. I use my brain, don't treat any one trainer as god, and it has worked pretty well for me, as my trophy shelf indicates.
@PeytonsPawPaw 1 You can lift as much and hard as you want, but unless your diet is on point, you will never have definition. Even Jeff would agree with me on this point. He has one piece of carrot cake a year for god;s sake.
R F It sounds like your friend was just trying to stay toned and in shape as opposed to trying to build muscle mass. That's okay as long as that is his goal.
Next Video:
Why Working Out is Killing Your Gains
They already made this one lol😂😂😂
😂😂😂🤣🤣🤣
Why breathing is killing your gains
😂😂😂😂😂😂😂😂😂omg
@@jannclaudebinoya 😂😂💀💀💀I'm dead
Only volume that is killing my gains is the volume of fast food I eat.
"Calories"
@@christophervillegas7640 NPC
@@colafizz2356 i fit it in my macros, so yeah, lean bulking.
If you care about your health don’t eat that gabbage
Ugh seriously!!!!! 😩
We: What are the factors that affect badly and kill our gains?
Jeff: *Yes*
💀
As a 41yr old, not being concerned with hitting PRs and lowering the weight a little bit while increasing volume has allowed me to train consistently throughout the year with out joint/ligament pain. It's been really good for me as an older lifter.
Hundred percent bro. I'm pretty much in the same place as you and I went from 215 and always working in 5 to 12 rep range to now working mostly in 15 to 20... I weigh 170 and watch my nutrition package carefully and have the best physique in my adult life. I love always being lean and having no pain. Sure, I'm not nearly as strong as I was but I'm stronger than pretty much everybody I know other than gym freaks here and there so whatever. Mostly it's about feeling good and feeling healthy and still looking great!
I'm 47 and pretty much a weight lifting beginner and why would you want to lift and not lift with intensity going to absolute failure. It doesn't even feel good stopping with anything left at all on a set
@@michaelmesser2202as a beginner you won't have as much muscle built up from over the years and sometimes you may eventually want to train close to failure but short so as to maintain but also help with recovery depending on other elements of your lifestyle. Keep training and keep that died in check, enjoy!
I think the point is, instead of adding volume, people should progress on weight, regardless of whether they train to failure or not.
@@michaelmesser2202 Too much intensity raises the risk of injury. Like telling an untrained person to do a pull up. Good way to tear a labrum in short order. Sometimes your muscles can be stronger than your joints.
Did my first muscle up today with a ressistance band I was so happy!
Congratulations Grandma!!! I'm proud of you
Strong granny
U a beast. But muscleups are killing your gains//😂
This granny will outlive the Queen.
grandma man the fuk up!
Jeff's next video: "Lifting weights is killing your gainz"
😂😂
"Squat Bench Deadlift is killing your strength"
Eating a lot protein is killing your gainz
@@marvinpanchenko2403 lmao😂
“Consistency is killing your gains!”
Seriously this dude deserves a platinum - he always delivers quality tips and advice. Thanks Jeff appreciated as always 🙌
Excellent lesson Jeff. You couldn't put it any simpler. Although old bodybuilders were much into volume, by watching their old videos you can see how intense they worked out to where they were dropping the weights or themselves to the floor because of exhaustion. Thank You!
Jeff: You're going to prison!
Me: Why?
Jeff: Because you're killing your gains
AHahahahaahh!
Best comment so far.
LOOOOL 😂
Jeff is a murderer!
😂😂😂😂😂😂😂😂😂
Thanks for the free content Jeff, been following you for years. I really appreciate your work. Greetings from Germany
Finally, someone explained fully well what I have thought through my years of studying fitness and it came from someone who truly knows and understands Fitness and Sports Science. This information in Jeff's channel actually benefits me a lot when I'll be giving advice to people and clients in the future as I'm taking up Sports Science and gonna be graduating next month God-willing. Thank you as always Jeff for putting out real, scientific-based and critically thought out content. You are one of the main channels I go to for training and physical fitness advice and I give you credit for the knowledge I have gained through the years. The main takeaway I got is QUALITY over Quantity! The "more is better" ideology in my opinion is a misconception. As explained, the more volume you do in a workout, the less intensity you have to put in and the more you will hold back in giving your best effort in every rep, set, and workout which lessens the results you can get. The more intense the workout is, then the less time you have to be in the gym (which is convenient by the way for people who have more important things to do than be in the gym all day) and get the most out of your workout which leads to GREATER RESULTS. This is what we want, FAST AND GREAT RESULTS in LESS TIME. It is true, TRAIN YOUR HARDEST AND BEST, allow the body to recover through proper SLEEP and NUTRITION(also thru techniques and activities that enhance recovery), develop good habits like having focus, discipline and commitment and you can achieve not only the physique that you want but also better overall health and well-being and quality of life. Just sharing my thoughts and I'm not really the type to comment on CZcams videos but I had to say this. Hope it helps. God bless and peace to y'all fitness enthusiasts and supporters of ATHLEAN-X!
Should beginner like all out like Jeff mentioned in this video?
Jeff always makes me question my whole entire life each video, I'm guilty of doing junk volume for sure
Druhrfe Hadishia What’s that supposed to even mean??
I am a preacher of junk volume
If you been training for a decent amount of time, or just learned some things from Jeff, volume is garbage if it doesn't challenge you with intensity (or any training technique for that matter). This was a no brainer.
Hydration is important
guys im foreign language r
i understand from the video is; 3x12 may not be the best for gainz sometimes 5x5 with higher kg will provide more gainz.
am i understand right?
Jeff enters:
Wife and kids: ('.')
Jeff: *WHAT'S UP GUYS JEFF CAVALIERE **ATHLEAN-X.COM*
Edit: holy shit thanks for the likes guys..
Shreyas ! 🤣🤣💀💀
Hahahaha
Shreyas !
Wow I never seen this comment before wow so funny
@@sonarbuge7958 wow who gives a shit
You forget his dogs black lab
Hi Jeff, love the videos. I always train to failure and keep my intensity close to max, i have to no problem with doing lower volume workouts like 4-6 sets and 10 reps with a tut of 30 seconds. I tried changing my workout routing and doing 10-15 sets, 10 reps and tut of 30 seconds. This change of training shocked the hell out of my muscles and i could really feel DOMS. I think it's best to always change your routines and keep your muscles guessing as to what kind of beating your going to give them next. As a new person to weight lifting i have learned there are allot of different variables to building muscle properly and it's easy to get lost in the sea of youtube videos.
I've been away from the channel for a bit, but not the gym. It's nice to get back into your videos again, guys. Some great advice as always.
I find myself staring at Jeff’s biceps for the majority of every video
Eric Driver i keep trying to find his triceps
Obviously he has terrible tumors which continue to grow, but resemble biceps.
Aldo Garbellini poor guy
@@randysavage2430 the triceps are always hiding under the shirt. waiting for their time to shine.
Just staring at Jeff's biceps, kills my gains.
I'd love to see Jeff on Joe Rogan's Podcast or with that one GSP coach, nothing hostile just a discussion lol
Love your channel dude. Keep up the good work
Definitely, and allan thrall
JaxBlade you mean Firas Zahabi? I think his stuff is genius idk😄
I was thinking the same thing about what Firas Zahabi said on JRE. He makes this point more clearly on his own channel about the difference between training the body and the technique/mind.
The body can only sustain a certain volume of training at a particular intensity level. Too much leads to the soreness and inability to train the next day that he spoke about. The mind, or technique, can be trained every day because it is a low intensity, high volume regiment.
@@Kriksis99 Firas is actually dumb af, hes a great coach but he is not an intellectual by any means. His philosophical talk is cringe
Thanks Jeff. Like you said, many of us will thank you for making this video. I need to talk with my clients about this fact. I adopted it myself some time ago and i saw "almost" instant effect in my training. It actually affects the whole approach to training and how to use your body. Today we concentrated on integrating soccer players upperbody and lowerbody from every single angle, steady ground control and exploaive pulling movements on pull-up bar, sports specific movements to exploaive hanging core and back movements as well as only explosive hanging core, hip and pulling movements. I can see many players have disintegrated body movement and body awareness even though they've played soccer from 5 to even 15 years on the field. Thinking about how much stronger, faster, more explosive and more poise they will become when understanding these principles you said explained in a very delicate way. I can be with them only once a week and they are in charge all 6 days of the week in their physical training. Thank you Jeff for kindling the fire to bring this matter into consideration. Much blessings as always! 🙏💥💯👑💝🥳
I'm really enjoying the workout with Jeff, he explaines the exercises so they're easy to understand. It's like have your own personal trainer. Thank you Jeff from Patricia (Sydney Australia)
Next video: Low volume workout is killing your gains
GatoFaminto LOL
He already did that lol
Everything seems to be killing the gains huh
Then after that, How your gains are killing your gains.
Watching this is killing your gains
Papa Jeff needs to hire a math or engineering tutor to practice his graph gains
lelz he skipped brain day
Yeah terrible attempt at a graph like wtf?? Haha I was confused as fuck. As a math major I was face palming
Axis titles high and low had me dead 😂
I guess what he really meant to have was intensity as a function of volume? At least that's what I gather from his verbal explanation
@@DeTreViseMaend To oversimplify things, he meant something like volume = time under tension (or total reps) X force (or weight used). It could be simply that the x axis is time and y axis is force. Intensity is force in that equation. Used that way, volume would increase along with force and time in the graph for a while, then it would start to become inversely proportion to force, even though it would keep increasing with time. For example you can do 50 sets, meaning you increase the time of your workout sessions, and even if you do light weight the total volume will be high. But force applied per minute will sharply decrease and you won't get enough stimulus for growth or progressive overload. That's intensity sacrificed for volume. In another video he was talking exactly about that, finding a way to do more work in less time while lifting relatively heavy (70+% of 1RM) and doing enough work without burning yourself out too soon (i.e., still doing 25-50 reps per exercise).
I never go wrong liking your videos before watching. They are pure gold and thanks for making them.
Joe Rogan, get this gentleman on your podcast, man. He has much wisdom to impart. Thank you, sir!
This is not Joe Rogans channel Clark
Me: * gains muscle *
Jeff: GAINING IS KILLING YOUR GAINZ!
good comment dude
Huh
cringe
Will start to sleep more intensely, and cut down on volume, thanks Jeff.
Best video I’ve seen so far!! You nailed it right on the head! I’ve heard you say many times “intensity with a purpose”... I’ve seen more results in past few months using this thought process!! Good job Jeff!! Thanks
Jeff: Sir you make good training so much better. After years in the gym most trainers have little to offer me, but I learn and get motivated due to the extensive knowledge and dedication you live. Thanks for all you do and being such a master.
i think Jeff is essentially saying that people, especially newbies, add more to routines because they feel they arent doing enough. but their poor performance of the later exercises results in poor results due to fatigue
was that a JoJo reference...
Facts
@@slickrick6034 MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA MADA
Its so crazy how so many people do not realize we got this source of free PT. They be paying for a coach while you can take a few minutes coaching on your phone screen or the pc... Thanks Jeff!
V true
Not true. Alot of people still dont understand how to perform exercises correctly even after watching online content amongst other factors. As a PT that works very hard to deliver a productive workout for my clients i feel im qualified to make such a statement.
Jeff: "Today I'm gonna show you how breathing is actually KILLING your gains"
Us: *Believes*
This is one of the better videos from you, kudos Jeff! So much of these group workout programs are out there, all claiming to get you into the best shape of your life, when in fact most of them are sacrificing that intensity which brings real results. A great business solution to grab some $$$ from folks who lack determination to work out.
I'm afraid of working out after watching your videos cus it might kill my gains
I don’t even know what to do anymore
Guess what being afraid is doing to your gains
We're afraid because we all pictured that "absolute concentric faiure" and felt like only Jeff could do it, because our form breaks down before that point and our reps don't even count before we reach Jeff's ideal failure. That's depressing.
It's got the the point now where I feel like there's so much science to working out, it's next to impossible not to lose gains...
Idk what you're talking about, ivl had struggles my whole life being a small guy, in 32 years old 2 months ago i was 115 pounds yes believe it or not like I said I have always been small I wasnt even skinny fat just straight out a walking twig, I started watching Jeff's vids 3 months ago and I've gained muscle and definition I am now 125 pounds and I am looking better and better week by week, what he says is true doing to much kills your gains I actually tested this before even watching this video more volume = more resistance not gains or strength it just depends on what you want to work on gains or your bodies resistence to exercise if your body becomes to used to exercises then you lose mass i.e. you will be more cut but at the expense of a bigger body
You are the definition of consistency and hard work. Thanks my man !
Love it. Ive very recently (only a week!) began focusing on intensity in my training rather than volume and im noticing the difference already
This has got to be the best and thorough explanation of how to create that muscle growth the right way. Jeff you really deserve twice as many subscribers in my opinion.
I have the shredz program and fell out. Definitely gotta jump back on and be more consistent
Jeff "but we don't wanna do that" cavalier
I'm still trying to figure out the meaning of the graph's x coordinate.
*Axis
It’s the number of sets
Finally someone said. Jeff better start working on those chart gains.
Chart makes no sense
The chart has an inbalance
Me: watching CZcams to increase my gains
Jeff: Watching my videos is killing your gains
hey Jeff, i am from Germany and Follow you since december 18! Its incredible how much i learned! I Start with 131 kg now at 97 kg! Still long way to go but i think with your help no Problem! Trank you and Jeep going Brother! Cüneyt
Im 138kg I'd love to be below 120kg, congratulations man!
Next video:
The way you pay for your annual gym membership, is killing your gains 😁
Jajajaja te mamaste Jja
Your capital gains ;)
Turning my "volume" to maximum ogredrive helps me lift heavier weights.
That'll do Donkey, that'll do
Ha! I have a moustache!
MAXIMUM OVERDRIVE
Do you mean “Yellow Sunshine Hamon Maximum Overdrive”
Jeff you are such a good trainer, thank you for being in the fitness game
Thank you sir
I've been recently thinking about this very topic and then here you are to Save the day!
Let's work smart to get those gains... listen to Jeff, our leader
Our leader , our Lord , our saviour, our Messiah, our prophet..
internal rotation intensifies
Next video...
Nobody:
Jeff: your existence is killing your gains
Duh !!!
This one had me dead 😂😂😂
Entropy
Its facts. If u dont eat lmao
mewantcool Thanos Jeff Thanos Jeff
Nutrition has always been my Achilles heel in training. A video on what exactly to buy at the store would be great. You and Jesse could do a field trip video. That would be AWESOME 👍👍 thank you this video was super helpful!!
Feeling extremely proud being able to reach failure in every single exercise. I'm a true beast. Thanks athlean u still help me so much on my journey!
Great video Jeff! Only up till 3mo ago, I'd be stuck with bro splits, and doing way too much volume. Now I'm seeing my best results by upping the intensity and focusing on training smarter and crushing goals everyday I'm in the gym. 6 day splits of push/pull/legs (strength) push/pull/legs (hypertrophy) 👍💪
I love how Jeff always targets the natural lifter and lays it out so it’s feasible for the average guy to stay in shape. Love your channel and keep up the amazing work 💪🙏
Love your work brother, inspired me to do what I do online as well. Bless
Hi. Thank you very much in deed. You share your professional knowledge true and honestly; which is something we are not used to receive for free. Nowadays, specially in gyms maybe, no one tells you how to get even better than them.
Bless you, Jeff. World needs more men like you, telling mankind how to improve.
Great information! It’s not just about brawn, but also the brains you apply to it. Thank you! This info is doing wonders for my training regime.💪🏾😁👍🏾
Everything Jeff says is completely against everything I was ever taught about lifting weights.... and now I'm actually seeing the results that I chased for years and never got. Thanks Jeff!!!
@Dan Ryan everyone is different. What works for you might not work for anyone else
@Dan Ryan I don't know about you but low fat high carb worked wonders for me. Human physiology is the same for everyone but we are talking about diet here. If your example would be correct then why some of my friends can't eat peanuts due to allergies? Some people are lactose intolerant. Others can't tolerate gluten. As I said everyone is different when it comes to nutrition.
Dan Ryan you're completely wrong. not everyone process food the same exact way, what your way may work for u and other people, there's still people who can get better results by doing something different. don't be ignorant
@Dan Ryan my stats:weight: 270lbs height :6'3 deadlift 640 squat 630 bench 455. Trained consistently for 15 years, followed Jeff's advice and used the standard high carb high protein low fat. Never touched steroids. I am 35 years old.
What do you mean by "us"? Are there a group of keto warriors sitting behind the computer waiting to respond?
@Dan Ryan you are 50 year old and 160lbs? Wow respect to you man. I am not at a low body fat percentage more like 15 to 20 percent. Yeah my goal was not to lose fat but to gain muscle. I never tried keto so i will look into it when I will want to lose weight. Cheers!
This video opened my eyes again and I will definitely look more on the intensity then on one of these NUMBERS!
Yoo da best!Thank you for your dedication to natural training and promoting health standards!
Me: Jeff, how should I train to get maximal gains?
Jeff: Yes
Soomalainen Soomalainen LMAO 😂
Didn't get the joke
I’ll do you one better, WHO should I train to get maximal gains?
st4r-lord I’ll do YOU one better WHY should I be training for maximal gains
Macadam Vasquez hahahahaha best scene
Jeff Cavaliere,
This is Golden. This is why I always follow your programs and advice.
Thank you again for your very mind blowing Valuable information. AthleanX for Life!
Nice tash bro.
Mike Mentzer is good proof about Intensity vs. Volume. Saw you hold one of his books in a past video. Great educational video.
This video hit me hard today! Ive been focusing on way too much volume my intensity has been crap! As a female I gatta step it up, thank you so much!
Of course I see this before I go do legs🤦♂️🤦♂️🤦♂️ definitely needed to hear this though. Thanks Jeff 💪😎
Me:- doing literally nothing
Jeff:- wait!!!! Stop!!!,you doing "nothing" completEly wrong
Gym At 18 Well, to be fair, doing completely nothing is in fact wrong!
He will prescribe u with face pulls super setted with more face pulls
Youre actually resting and skeeping wrong 😌
Sleeping*
LOL
Thanks for this. I have up to now been training 6 times a week, and wondered if i was compensating quality for volume. This video has helped me come to decision that i need to drastically improve imtensity and lessen the training seesions per week. Thanks again.
To failure is key I appreciate this thank you right in line with what you’ve said ..... I appreciate the consistency in what you say Jeff never contradicts himself I respect it
-East Oakland Roy
I just clicked before even thinking. Already know the vid is going to be GREAT💪💪
I agree so much with this video, for years I did the "bro split" and made minimal gains. I started recently increasing my intensity by doing triple sets for each muscle group and splitting my gym days between upper and lower body days and I'm seeing more results then ever before. 👊🏻
INTENSITY. Thanks Jeff. I really understand this.
Thanks, my volume has change alot thanks to you, now Im more focused on a strength parameter, 3 to 5 sets of 2 to 8 repetions with an intensity of 70 to 95% 1rm.
I hardly recognized Jeff with his shirt on
I've scaled down my volume and increased the intensity by slowing the cadence the rep and it's made a big difference! This was due to a trip to the orthopaedic surgeon's office and being informed I need a total hip replacement due to wear and tear over the years! That was a shock to the system! I'm 60 and combine training with martial arts (esp kick oriented stuff) other's are undergoing shoulder rebuilds, knee replacements, etc! Watch the volume because your joints can and do wear out!
This is so important. You can't reverse the wear down. Once it's there, that's it you're done.
Principles of training "Intensity and Volume", apparently it's not in the mainstream but it's been there for decades. Thank you, Jeff, for making this clear to the masses. Cheers!
Thanks Jeff, super usefull and super interesting as always. Just one thing, I think we also need to look at the risk of injuries. Training to failure, on the paper, yeah for sure, it's a fundamental hypertrophy and hyperplasia faCtor. But personnally, I don't train to failure on every set. Not even every day, mostly to prevent inflammation of the tendons. But maybe my strategy is not the best. Maybe I should work more on reCovery and corrective exercices.
"JUST NOT ONE OF THE LUCKY RANDOMLY SELECTED WINNERS" squad. Let's go!
EVERY TIME I think I'm going to win, then get that shitty message and end up cursing Jeff and b*tching about it in the comments section. I've been watching his videos for YEARS!!
I’m kinda happy I lose otherwise I’m gonna have to work my ass off
I end up seeing the same message twice a week. First i see in the notifications Jeff just puts out video of what you're doing wrong now knowing damn well that pinned comment will be there and i hope for just a second i win, then i see the same message twice a week and then i think, damn he got my view, he's a smart fella, or maybe he just wants to see us gainingg
Natural lifter , that is KEY to this information, great job Jeff
Jeff, this is the best video you have ever made... and you've had some pretty great videos so that's saying something.
Well said! Just because volume is increased but intensity is low (poor effort during training), real progress won't be made to better yourself. Bump up the intensity!
"You can train long or you can train hard but you can't do both." - Mike Mentzer (a long time ago)
Jeff, it would be best if you give example of volume exercise and intensity exercise to help your followers best to get the best of both techniques?
I needed to see this 40 years ago. Thank you. I just recently realized the mistake I've been making. This video makes it crystal clear
Great video. I train hard but have to admit, the intensity discussion prompted me to evaluate my program to insert more intensity.