The Most Effective Way to Build Your Chest (QUICKLY)
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Date: 2024-11-25
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Comments and reviews: 20
cybersteel8
This is very much like the myorep approach, and it's quite good, albeit extremely fatiguing. Because there's so many approaches to failure, you're working really hard and it feels quite taxing. It's beneficial though, and really good to do every now and then. Be careful not to burn out though, don't do this every day, unless you feel recovered enough and you can remain consistent in the gym day after day.
Programming this using Jeff's method is a bit more difficult to measure progress than the myorep approach, so I prefer the latter for that reason.
In myorep, you take your first set to failure (the ignition set that Jeff calls it) and that's your target rep count. For the next set, you will do that same amount of reps. Keep going to failure until you reach that number again, taking only 5 or so second breaks. Instead of the arbitrary 20 effective rep count, you define that number using your first set. That way, when measuring your progress, you can examine how many reps you're doing on your first set and if your ignition set is increasing in reps or not.
Either way, this is a good strategy to keep working hard, approaching failure and making sure you aren't wussing out on your workouts. Good stuff.
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This is very much like the myorep approach, and it's quite good, albeit extremely fatiguing. Because there's so many approaches to failure, you're working really hard and it feels quite taxing. It's beneficial though, and really good to do every now and then. Be careful not to burn out though, don't do this every day, unless you feel recovered enough and you can remain consistent in the gym day after day.
Programming this using Jeff's method is a bit more difficult to measure progress than the myorep approach, so I prefer the latter for that reason.
In myorep, you take your first set to failure (the ignition set that Jeff calls it) and that's your target rep count. For the next set, you will do that same amount of reps. Keep going to failure until you reach that number again, taking only 5 or so second breaks. Instead of the arbitrary 20 effective rep count, you define that number using your first set. That way, when measuring your progress, you can examine how many reps you're doing on your first set and if your ignition set is increasing in reps or not.
Either way, this is a good strategy to keep working hard, approaching failure and making sure you aren't wussing out on your workouts. Good stuff.
reply
SuperG316
His experise is gym part, would not follow his nutrient advise. Dito Peter Atera. Its sport is there expertise. Nutient is very fraud sience. So you need to spit trough and find the in-depended science. If there is paradox in science then you know there fraud. Often known bij who funding it. The industry has huge capital to fund marketing and sponsor media, medical system, medical education, health science. Most west official advice in most capitalistic country are fraud. Sick people are gold mine. Adres symptoms keep them sick and stretch life span with surgical intervention and harvest lot cash. But you quality of live suffer.
70% of usa young are not fit voor miliaire service.
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His experise is gym part, would not follow his nutrient advise. Dito Peter Atera. Its sport is there expertise. Nutient is very fraud sience. So you need to spit trough and find the in-depended science. If there is paradox in science then you know there fraud. Often known bij who funding it. The industry has huge capital to fund marketing and sponsor media, medical system, medical education, health science. Most west official advice in most capitalistic country are fraud. Sick people are gold mine. Adres symptoms keep them sick and stretch life span with surgical intervention and harvest lot cash. But you quality of live suffer.
70% of usa young are not fit voor miliaire service.
reply
guyprieto1593
I did this whole beginning of the year. Definitely blew my chest up. Went from 35s to 60s.
While it Definitely works the reason I don't do it is I got a really bad shoulder impingement I don't know if it was going extremely hard and heavy to get ERs or bad form. But I was going like a mad man after my ERs on dumbell incline and then after did the cable crossover and immediately knew something was wrong but I powered through it and yeah big mistake. Just make sure your well rested before this I guess and I Don't want to say push too hard because you want results just be careful. I got injured and couldn't lift for 2 or 3 months
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I did this whole beginning of the year. Definitely blew my chest up. Went from 35s to 60s.
While it Definitely works the reason I don't do it is I got a really bad shoulder impingement I don't know if it was going extremely hard and heavy to get ERs or bad form. But I was going like a mad man after my ERs on dumbell incline and then after did the cable crossover and immediately knew something was wrong but I powered through it and yeah big mistake. Just make sure your well rested before this I guess and I Don't want to say push too hard because you want results just be careful. I got injured and couldn't lift for 2 or 3 months
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chrisaguila710
As always very interesting content- Isn't it quite similar to Dropsets rest period is maybe 10-15 seconds dropping the heavier dumbbells and trapping the lighter ones) Maybe it would have been interesting for a lot of advanced followers explaining the difference or the advantage of this method over regular Dropsets. Do you think that a combination of the explained method and droplets would be even better since we could the after doing 5 reps with the heavier weight continue doing maybe 3-5 additional reps with a lighter weight Thanks for all the valuable information throughout the years
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As always very interesting content- Isn't it quite similar to Dropsets rest period is maybe 10-15 seconds dropping the heavier dumbbells and trapping the lighter ones) Maybe it would have been interesting for a lot of advanced followers explaining the difference or the advantage of this method over regular Dropsets. Do you think that a combination of the explained method and droplets would be even better since we could the after doing 5 reps with the heavier weight continue doing maybe 3-5 additional reps with a lighter weight Thanks for all the valuable information throughout the years
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elliotttodd3006
Didn’t start lifting until the pandemic hit. I was about 49 since then I put on 15 pounds of muscle and I have followed you consistently the whole time. I love your perfect 100 with the effective reps have shown me the most results and I apply it now to any exercise I do. I think this is a great video Because you’re actually showing us what failure looks like. I usually go to the gym on my lunch break because I work long hours and I am lucky enough to be able to go to the gym on my lunch break and the effective rep workout lets me do a 40 minute workout that I leave feeling.
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Didn’t start lifting until the pandemic hit. I was about 49 since then I put on 15 pounds of muscle and I have followed you consistently the whole time. I love your perfect 100 with the effective reps have shown me the most results and I apply it now to any exercise I do. I think this is a great video Because you’re actually showing us what failure looks like. I usually go to the gym on my lunch break because I work long hours and I am lucky enough to be able to go to the gym on my lunch break and the effective rep workout lets me do a 40 minute workout that I leave feeling.
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maxfern5701
In my experience, this works better with isolation moves with smaller muscles like biceps, triceps, shoulders, calves, even chest flys or leg extensions/hamstring curls. For larger moves like bench press, dips, squats, etc. it's much more difficult and not really worth it as form just breaks down and you're out of breath, or it takes time to setup between each set, etc. It does work amazingly however. You get an amazing pump and it's more time effective. Personally I like to push myself hard and effective reps are more fun than the first 6-7 reps when you don't feel much.
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In my experience, this works better with isolation moves with smaller muscles like biceps, triceps, shoulders, calves, even chest flys or leg extensions/hamstring curls. For larger moves like bench press, dips, squats, etc. it's much more difficult and not really worth it as form just breaks down and you're out of breath, or it takes time to setup between each set, etc. It does work amazingly however. You get an amazing pump and it's more time effective. Personally I like to push myself hard and effective reps are more fun than the first 6-7 reps when you don't feel much.
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JRmandingo
Anyone with a half a brain understands that Jeff knows what he's talking about. The dude has a degree in this shit and spent years as a strength and conditioning coach for some pretty high value clients (the NY Mets for example) To top it off he's able to package complex topics and deliver them in a way that is simple to understand for the laymen which is a hallmark sign of an expert. No reason that he shouldn't get the utmost praise for the FREE content that he puts out.
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Anyone with a half a brain understands that Jeff knows what he's talking about. The dude has a degree in this shit and spent years as a strength and conditioning coach for some pretty high value clients (the NY Mets for example) To top it off he's able to package complex topics and deliver them in a way that is simple to understand for the laymen which is a hallmark sign of an expert. No reason that he shouldn't get the utmost praise for the FREE content that he puts out.
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GargantuanGouda
Rest periods typically are to do with replenishing energy systems. ATP-PCR; lactic acid system; aerobic system. Different muscle fibre types utilise energy systems to different degrees and require different amounts of rest to recover. If you want maximum performance it's important to know how long you need to rest to replenish those energy systems. During training that might be less important. What you're training for should determine your rest periods.
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Rest periods typically are to do with replenishing energy systems. ATP-PCR; lactic acid system; aerobic system. Different muscle fibre types utilise energy systems to different degrees and require different amounts of rest to recover. If you want maximum performance it's important to know how long you need to rest to replenish those energy systems. During training that might be less important. What you're training for should determine your rest periods.
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todretex
I believe more people should explore strength training over hypertrophy training. Just my thoughtsthere’s something appealing about being incredibly strong without adding excessive bulk. Bonus points if you can maintain a lean waist while doing so. In the gym, everyone seems to chase the Arnold look, but outside the gym, many aspire to the Tyler Durden aesthetic. Not everyone, of course, but the influence of the gym environment has a way of shaping us all.
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I believe more people should explore strength training over hypertrophy training. Just my thoughtsthere’s something appealing about being incredibly strong without adding excessive bulk. Bonus points if you can maintain a lean waist while doing so. In the gym, everyone seems to chase the Arnold look, but outside the gym, many aspire to the Tyler Durden aesthetic. Not everyone, of course, but the influence of the gym environment has a way of shaping us all.
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athleanx
I do 75% of max for 10 times, rest 30 - 45 seconds, I do light stretch in that time and then do a max contraction for 5 seconds and stretch again. Rest 15 seconds and then 95% max to failure (usually 5-7reps) for 2 times and max contraction for 5 seconds and light stretch. But I use Max Grips for dumbells, these are huge help! Went from 75 # dumbells to 120# max in 3 months, and my shoulders don't hurt.
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I do 75% of max for 10 times, rest 30 - 45 seconds, I do light stretch in that time and then do a max contraction for 5 seconds and stretch again. Rest 15 seconds and then 95% max to failure (usually 5-7reps) for 2 times and max contraction for 5 seconds and light stretch. But I use Max Grips for dumbells, these are huge help! Went from 75 # dumbells to 120# max in 3 months, and my shoulders don't hurt.
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bear532
Funny enough, I work out my chest the most out of all body parts because it lags behind so much. It never feels that sore too. I decided to do a drop set on the chest press cable machine as my last chest exercise and my chest now gets properly sore. What are the chances this pops up which is of a similar concept. Going to be implementing drop sets for all my last exercises from now on.
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Funny enough, I work out my chest the most out of all body parts because it lags behind so much. It never feels that sore too. I decided to do a drop set on the chest press cable machine as my last chest exercise and my chest now gets properly sore. What are the chances this pops up which is of a similar concept. Going to be implementing drop sets for all my last exercises from now on.
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PaulMAruba11
Always combine incline dumbell bench press w/dumbells squeezed together for a set and dumbell incline flys for a set, jump right to a machine fly, right to a cable fly, back to dumbell incline presses with increased weight and so on. takes approx. 3 min. s to get back to the 1st exercise of dumbell incline bench presses but increasing the weight is crucial to gain strength.
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Always combine incline dumbell bench press w/dumbells squeezed together for a set and dumbell incline flys for a set, jump right to a machine fly, right to a cable fly, back to dumbell incline presses with increased weight and so on. takes approx. 3 min. s to get back to the 1st exercise of dumbell incline bench presses but increasing the weight is crucial to gain strength.
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vikingdaytrip4447
I think the phrase effective reps needs more definition. I feel that an arbitrary number like 20 effective reps is subjective to the individual, and why can’t 5 or 20 be considered. If intensity is present during the exercise then we know that for most people the last 2-3 reps are always the most effective so, why 20, how about 3 Fail and move on.
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I think the phrase effective reps needs more definition. I feel that an arbitrary number like 20 effective reps is subjective to the individual, and why can’t 5 or 20 be considered. If intensity is present during the exercise then we know that for most people the last 2-3 reps are always the most effective so, why 20, how about 3 Fail and move on.
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TomSmith-pz4gt
The whole point is progressive overload though, that's the main driver of muscle growth. If you're doing these kind of sets for every exercise, you'll seriously struggle to progress on your key/compound exercises. This kind of training is however useful for the end of your workouts when doing certain isolation exercises, such as lateral raises etc.
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The whole point is progressive overload though, that's the main driver of muscle growth. If you're doing these kind of sets for every exercise, you'll seriously struggle to progress on your key/compound exercises. This kind of training is however useful for the end of your workouts when doing certain isolation exercises, such as lateral raises etc.
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noxvigil3687
been doing this for a few years now and the results are amazing Build muscle really fast. Have friends that will tell me I need to do longer rests but dont really get to it 15 to 20 sec rest and go again till my body says no, you cant do another one then I do a short rest thats also why I prefer to gym alone can push it to over the limet faster
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been doing this for a few years now and the results are amazing Build muscle really fast. Have friends that will tell me I need to do longer rests but dont really get to it 15 to 20 sec rest and go again till my body says no, you cant do another one then I do a short rest thats also why I prefer to gym alone can push it to over the limet faster
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mart34
Should have been made clear that this isn't necessarily the optimal way of resistance training. It's simply another method that could be adopted for good results. Resistance training can be modified by adjusting reps, sets, rest betwen sets, time under tension, volume in periods of time etc etc. This is simply another wsy of mixing things up.
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Should have been made clear that this isn't necessarily the optimal way of resistance training. It's simply another method that could be adopted for good results. Resistance training can be modified by adjusting reps, sets, rest betwen sets, time under tension, volume in periods of time etc etc. This is simply another wsy of mixing things up.
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sc4stock
Love this method! I've been doing it since your last series on ERs. Can finish my normal workout in half the time while sweating buckets. I don't even need cardios any more. Only drawback is now I HATE seeing people sitting there 2-3min in between their sets! I'm usually done with 1 exercise when they're onto their 2nd set.
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Love this method! I've been doing it since your last series on ERs. Can finish my normal workout in half the time while sweating buckets. I don't even need cardios any more. Only drawback is now I HATE seeing people sitting there 2-3min in between their sets! I'm usually done with 1 exercise when they're onto their 2nd set.
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nomanCyclewala
i think a different analogy is how we dont look at the RPMs while shifting gear and we dont know which gear we are in but we keep upshifting or downshifting it as long as we feel the RPMs to be in a certain range.
now we do that with workouts, forget the reps and weight, we chase the right feeling of those reps.
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i think a different analogy is how we dont look at the RPMs while shifting gear and we dont know which gear we are in but we keep upshifting or downshifting it as long as we feel the RPMs to be in a certain range.
now we do that with workouts, forget the reps and weight, we chase the right feeling of those reps.
reply
jroark101
Nope wrong, you want longer rest to you can get more volume. That’s better for hypertrophy.
F you’re not careful you’ll be limited by your cardiovascular system. Studies show we need so many reps and sets (volume.
They are casually demonstrating a long pause and rep technique. Don’t train like this guys.
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Nope wrong, you want longer rest to you can get more volume. That’s better for hypertrophy.
F you’re not careful you’ll be limited by your cardiovascular system. Studies show we need so many reps and sets (volume.
They are casually demonstrating a long pause and rep technique. Don’t train like this guys.
reply
frisc0strangler207
Fitness is such an interesting obsession, I have a generally positive self image, and I’m quite confident. But one thing I still notice is no matter how fit or strong I look or feel, it’s never good enough. I never truly feel like I have the exact body I picture in my head. It’s fascinating psychology.
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Fitness is such an interesting obsession, I have a generally positive self image, and I’m quite confident. But one thing I still notice is no matter how fit or strong I look or feel, it’s never good enough. I never truly feel like I have the exact body I picture in my head. It’s fascinating psychology.
reply
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