What Are The Best Exercises for Muscle and Strength? Fundamentals Series Ep. 4
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Date: 2019-11-06
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Comments and reviews: 9
B _Beast
Hey jeff, I have quite an interesting question I want to create my own program and in terms of progressive overload i am a bit confused. What I mean by this is in the program i want to create I want to start with iets say 60kg on bench for 4 sets and 12 reps. Then the next week exactly that but 5 sets and then the week after that 6 sets. When I reach 6 sets I want to increase the weight by 5 kg and drop the sets back to 4So then in week 4 it will be 4 sets for 65kg and 12 repsBut this will technically mean that I will be pushing less volume than 60kg for 6 sets of 12So what I am wondering is. Is this a good or bad idea since I'm technically getting stronger because I'm pushing more weight but the volume is less which will result in less hypertrophy My main goal is muscle mass. If you could please give me some feed back and advice on what I should do that would be great. The reason also I choose to train like this is because I am very limited to equipment and want to get the maximum time span out of the amount of weights I have. Thanks Jeff
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Hey jeff, I have quite an interesting question I want to create my own program and in terms of progressive overload i am a bit confused. What I mean by this is in the program i want to create I want to start with iets say 60kg on bench for 4 sets and 12 reps. Then the next week exactly that but 5 sets and then the week after that 6 sets. When I reach 6 sets I want to increase the weight by 5 kg and drop the sets back to 4So then in week 4 it will be 4 sets for 65kg and 12 repsBut this will technically mean that I will be pushing less volume than 60kg for 6 sets of 12So what I am wondering is. Is this a good or bad idea since I'm technically getting stronger because I'm pushing more weight but the volume is less which will result in less hypertrophy My main goal is muscle mass. If you could please give me some feed back and advice on what I should do that would be great. The reason also I choose to train like this is because I am very limited to equipment and want to get the maximum time span out of the amount of weights I have. Thanks Jeff
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Joshua Barker
Freeweight vs Machine: Number one reason I prefer to stay freeweight is each brand's machine has different resistance values. So you can use one brand that says 14 but it could be a good bit lighter than the same style machine from a different brand. My gym specifically doesn't have multiples of the same machines, and if they do, they are not the same brand or exact style. So if I use machines, even cable machines, I end up wasting a set or so trying to find the right resistance. So, for example, if like normal the machine I was hoping to use is taken, I would have to wait for the machine to open or guess the right resistance on the similar machine. This versus freeweights, which can vary %2 for cheaper weights/plates, but it doesn't matter the gym I hit or if my particular rack or bench is open, I can always lift the right working weights and keep better track of progress.
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Freeweight vs Machine: Number one reason I prefer to stay freeweight is each brand's machine has different resistance values. So you can use one brand that says 14 but it could be a good bit lighter than the same style machine from a different brand. My gym specifically doesn't have multiples of the same machines, and if they do, they are not the same brand or exact style. So if I use machines, even cable machines, I end up wasting a set or so trying to find the right resistance. So, for example, if like normal the machine I was hoping to use is taken, I would have to wait for the machine to open or guess the right resistance on the similar machine. This versus freeweights, which can vary %2 for cheaper weights/plates, but it doesn't matter the gym I hit or if my particular rack or bench is open, I can always lift the right working weights and keep better track of progress.
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analog crunch
for the love of god can someone just lay out a simple 3 day a week full body incorporating proper volume and frequency. It seems like a 10-20 work set a week method is prescribed per week. So how can we hit full body in 4 or 5 movements tops while incorporating it all? I am not looking for cable flies and crap i mean can we bench press maybe mon and fri maybe 5 work sets per session thus hitting the frequency and volume guidelines? I dont want some crazy program with 10 different variations which i believe is very unnecessary.
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for the love of god can someone just lay out a simple 3 day a week full body incorporating proper volume and frequency. It seems like a 10-20 work set a week method is prescribed per week. So how can we hit full body in 4 or 5 movements tops while incorporating it all? I am not looking for cable flies and crap i mean can we bench press maybe mon and fri maybe 5 work sets per session thus hitting the frequency and volume guidelines? I dont want some crazy program with 10 different variations which i believe is very unnecessary.
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Andreas Vlahakis
BRO SCIENCE. This is unreal, people make it so complicated, crazy workout regiments and progressive overload nonsense. Think about people 1, 000 years ago that were absolutely ripped, zero writing down exercises and zero BS. Working out to build muscle and look lean is very simple, eat healthy, go to the gym and lift hard a couple times a week is more than enough, mix in good cardio, go hard.
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BRO SCIENCE. This is unreal, people make it so complicated, crazy workout regiments and progressive overload nonsense. Think about people 1, 000 years ago that were absolutely ripped, zero writing down exercises and zero BS. Working out to build muscle and look lean is very simple, eat healthy, go to the gym and lift hard a couple times a week is more than enough, mix in good cardio, go hard.
reply
Unknown YouTube User
To make things simple, you should be doing about 80% Compound Exercises and 20% Isolation Exercises, get stronger weekly on compound exercises by either doing 1 more Rep or lifting 5 more lbs, and with isolation exercises focus on improving the mind muscle connection and dont worry too much about getting stronger on isolation exercises until the weight just doesnt challenge u anymore
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To make things simple, you should be doing about 80% Compound Exercises and 20% Isolation Exercises, get stronger weekly on compound exercises by either doing 1 more Rep or lifting 5 more lbs, and with isolation exercises focus on improving the mind muscle connection and dont worry too much about getting stronger on isolation exercises until the weight just doesnt challenge u anymore
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I HaveNoGunGame
Jeff great video as always, but can I please ask you to make a science explained video on muscle confusion and periodization. I'm stuck at plateaus at almost everything and it would be of great help if you could make those 2 videos. Thank you and keep up the great work Ps: I try to sleep 8h, lower stress, eat the right diet with 1g of protein per lbs and I train 5x times a week.
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Jeff great video as always, but can I please ask you to make a science explained video on muscle confusion and periodization. I'm stuck at plateaus at almost everything and it would be of great help if you could make those 2 videos. Thank you and keep up the great work Ps: I try to sleep 8h, lower stress, eat the right diet with 1g of protein per lbs and I train 5x times a week.
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multiculturehead
Greatings from Germany. Feels like you opened the Book of Life for me. all the knowledge it is incredible. You deserve way more attention so much money wasted on wannabe trainer who wanted to be very special in order to keep people paying for stuff. i will highly recommend you to other people arround me THANK YOU very much (comes deep from the heart)
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Greatings from Germany. Feels like you opened the Book of Life for me. all the knowledge it is incredible. You deserve way more attention so much money wasted on wannabe trainer who wanted to be very special in order to keep people paying for stuff. i will highly recommend you to other people arround me THANK YOU very much (comes deep from the heart)
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JessT96
Although I don't feel like my triceps are 'lagging', I've noticed that I always do all of my chest exercises and then I do my tricep exercises. Should I switch it up sometimes and do triceps then chest? Or should I possibly do chest exercise 1, tricep exercise 1, chest exercise 2, tricep exercise 2, etc?
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Although I don't feel like my triceps are 'lagging', I've noticed that I always do all of my chest exercises and then I do my tricep exercises. Should I switch it up sometimes and do triceps then chest? Or should I possibly do chest exercise 1, tricep exercise 1, chest exercise 2, tricep exercise 2, etc?
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Ali Mohsen
Do whatever you think wont make you sad you didnt do after watching a thousand youtube videos about what to do but then do a combination off what feels right and most of what you planned and keep in mind the fun parts so you could watch videos of youtubers you love from a place of experience
reply
Do whatever you think wont make you sad you didnt do after watching a thousand youtube videos about what to do but then do a combination off what feels right and most of what you planned and keep in mind the fun parts so you could watch videos of youtubers you love from a place of experience
reply
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