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zakruti.com » Sport, fitness, workout » Jeff Cavalier
How to Train LESS and Get Far Better Results (I'LL PROVE IT)

How to Train LESS and Get Far Better Results (I'LL PROVE IT)

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Rating: 4.0; Vote: 1
Do you know how long your workout is supposed to be Well, it depends on how hard you plan on training. In this video, I am going to explain the relationship between workout intensity and workout length and how you can identify different ways to change the intensity of your workouts. Train Hard Here - Subscribe to This Channel Here - So the question that starts the whole discussion is how long should my workout be And my answer is simple; how intense is your workout going to be You see, the relationship between workout time and workout intensity is a delicate balance that needs to be understood. The harder you train, the more intensity is featured in the workout, the shorter it is going to be. When it comes to building muscle, I've always preached the concept that you can train hard or you can train long, but you can't do both. If you are going to be training to failure on every set and pushing yourself as hard as you can on every set, you won't have the ability to train for a very long time in a single workout. That means that not only does workout duration start to come down, but so does the overall volume of the workout. You see, if you are training for high durations and high volumes, workout intensity has to go down in the process. That means that every set you do, you are coming up short of failure. If you are not reaching failure, you need extra volume to make up the difference if you want to build muscle. But what would you do if you want to keep your workouts short You need to ratchet up the intensity to grow muscle and come back bigger and stronger. One of the best ways to do ensure intensity in a workout is to introduce intensity techniques that will ensure failure on every exercise you do. For example, you can do something called effective reps. This style of workout is highly intense and ensures that you are not only going to, but you are going through failure as well. You start with an ignition set of 10-12 reps then you rest up to 30 seconds and start your reps again to failure. Now, you will find that the number of reps you can do in a set will come down from 10-12 to about 7-9. Once you reach failure, you will again rest up to 30 seconds before you start your reps again to failure. Now, you might only get 4 or 5, then maybe 2 or 3 after that. You keep going in this fashion until your targeted number of effective reps are reached. This is a very simple way to ratchet up the intensity of your workout in order to bring the total workout duration time down. Since you are going to and through failure multiple times, you won't need nearly as much volume as you would as if you were simply stopping each set at 12 reps a few reps shy of failure. It's also important to understand what failure actually looks and feels like. Too often do I see someone say that they stopped their set 1-2 reps shy of failure, yet just looking at them perform the set, they aren't even coming close. They're maybe 4-5 reps shy of failure, not 1-2. If that's the case, the workout is not nearly as intense as they are making it out to be which means they are leaving muscle growth on the table. Introducing intensity techniques is one simple way to ensure that you are reaching failure on every set and increasing the intensity of your workouts and bringing the amount of time you spend in the gym down. Another intensity technique that you can introduce is something called a trap set. By manipulating the duration of the concentric and the eccentric on every rep, you are manipulating the amount of time your muscles are under adequate tension. As we know, tension is the main driver behind muscle hypertrophy. That's why the internet scientists have been pushing the concepts of stretch and lengthened partial reps as of late. They are not secrets to muscle growth, but a greater understanding of what we've known all along. Stretch is applied tension to the muscles, but with the addition of weight, there is extra tension being applied in this stretch position. Partial reps are just continued tension after reaching concentric failure. Any way we can increase tension on the muscles is going to be an added benefit when it comes to building muscle.
Date: 2025-12-12

Comments and reviews: 20


. yeaaaah this was fine to do in my 20's and 30's, but I'm walking down the safe road now! That means NO pushing myself to failure, NO short rests between each set, and definitely NO heavy weights where I can only do 8-12 reps!
15-20 reps, always keeping 2 reps in reserve, and 2-3 minutes rest between each set. That's what's going to keep me from damaging my body at this age: ) Because if there's ONE thing that will increase the risk of hurting yourself at the gym, it's pushing your body too hard i. e. to muscle failure. And we know that it's not only more likely to happen as we get older, but recovering from such an incident is also going to take much longer.
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You can train hard or you can train long, but you can't do both. Watch as I show you HOW to increase the intensity of a workout so you can get in, get out and get results in a much shorter period of time. Different intensity techniques work better depending on the person they are being applied to. For instance, if you have orthopedic concerns (i. e. a bad shoulder when bench pressing) there are specific techniques that work best to keep you training, getting results without worsening the injured joint. All of these worked into one program called ATHLEN X-PRESS. This video will show you exactly how to apply some step by step.
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train less for sure. but I dont go to failure every set. I go to failure and sometimes beyond on my last couple of sets, mainly my last set per execise. key is instinctive training. keep sessions short and sweet. know how much weight to use. feel the muscles working. Dont over train. i spend around 20 mins for each body part sometimes as little as 12 mins and as much as 40 mins. I never do same routines twice in over 20 years. Eat healthy. 60 plus years of training for me. and have all the muscle I want. currently around 6ft 230lbs at almost 67.
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Great video showing what true failure looks like!
The best results I have had have come from following this philosophy. I've trained 1 set to failure for each exercise, and up to 3 sets to failure for each. For me, one set to failure has netted the best results, but I'll perform generally up to 4 exercises per body part. For example, chest, it's 1x incline db, 1x incline fly, 1x machine chest press, and 1x machine fly. Arguably pointless as they're almost the same exercise, but it's working for me and I've never felt or looked better!
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I love you and understand what you're saying, but no. If you want to train long game, having a last rep that you might not get up every set or last set, exposes to unnecessary risk. That's were set backs can occur. Stop with 0. 5 or 1 rep left some technique is still there. Don't get me wrong if you're feeling all warmed up and killing it and you know you got this one more, yeah throw them in, but the exception to the rule, not the actual rule
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Sage advice as always, but are you not asking people (me, you, us) to train at a level we might simply not have the experience of yet
I completely understand the point Jeff is making, but I must say, your mind or anyone’s else’s mind has been honed through years of dedicated training. I say this with the greatest of respect but isn’t this a concept that is earned so to speak rather than taught
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Guys I need your help, so rn idk my bf% but I can see my bicep and shoulder vein and upper abs as well, but my lower abs are not yet visible and also my chest looks soft. I'm working out consistently 4 times a week and my nutrition is on point as well. I'm 5'10 and 69kgs and I'm eating around 1500kcal. What should I do I'm walking 10k steps as well. Should I give it more time or am I doing something wrong
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Hey Jeff - what about strain on the nervous system when training to absolute failure Should we actually not always push for the failure in every set/exercise to not overload it I'm not an expert, but my trainer (really knowledgable power lifiting guy) mentioned that, when we've talked about Jeff Nippard low volume - push to failure training video, and I wonder if this is actually the case. Cheers!
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All your vids are absolutely informative with a perfect visual explanation and technique.
Been on training on and off over 30 yrs you are the first one giving out perfect advice.
Hope more folks watch and follow because I witnessed many sad stories at gym regarding the injuries and even mental damage to guys doing it in a wrong shortcut way.
Really appreciate your knowledge you share
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Athleanx Jeff - What are your thoughts on Gymnastic Rings and/or neutral grip for pullups I have had to get rings as my pullup bar is a square metal beam which hurts my hands. Rings feel ok but I find im not feeling the burn in my mid/high back. More in the lats, even in my chest and the Ulnar back of elbow. Is this good or bad Trying to maximise back growth and posture, longevity movements
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Interestingly, Menno Henselmans has just released a video This is how long to rest between sets for max muscle with some support for the claim that the overall volume (number of reps with a given weight) is crucial, so if we rest only 30 seconds, we will do overall less reps, which means we'll do more volume, which will be a lesser stimulus for growth. Unless we increase the number of sets.
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thanks but I'm not doing it because I cannot always guarantee my own safety and also 90 percent of growth (I aim for / at 96 persen but 90 persen is already good enough) is already good enough because the most important thing and the main purpose of doing lifting is for health and staying healthy, gaining great physique is a bonus.
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I missed out on the All Axxess program when it was first released and saw it was back 30% off. However it's now 17% off instead of 30%. It feels shady to bring it back with a 30% discount and then quickly decrease the discount. I'm would have paid for it at the 30% off price. I'm not paying the 17% off price. Help me help you, Jeff.
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Jeff, I have one big problem, and that is the form / shoulder position when I try to go to failure.
Last reps that are really hard, I then tend to loose the good shoulder position and end up with shoulder pain that hinders me from exercising for a while and brings me out of my exercise program.
Any recommendations for that
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I personally drink quickly at the gym, lightweight max reps no stopping. I can do the same workout and half the time I got the idea from Bruce Lee the rest of my life will be the same. what you want is to actually never waste time. But master what is wasting time There’s only one peak. Understand
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what sucks is that if i train hard at the beginning of the session i fatigue my muscle and the rest of the training is miserable, i fatigue really quickly if i go for it like mentioned in the video, i have to work out at like 85% of my maximum otherwise the beginning is good but the rest is terrible
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SoI understand that I need 10 to 20 series per muscle per week. But what happens if I reach failure in every set How many series per muscle per week will I need Also, they are 10 to 20 pero muscle, but whats the limit per day If I workout 3 muscles(push, can I do 30 sets that day Or there is a limit
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I've been doing the 15 sec rest sets as you said on a previous video combine with the perfect workouts series and man they're brutal, I love it but I hate it at the same time. I really like the fact that now my workouts last 60 min max and I leave the gym feeling miserable haha. Thanks Jeff!
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Basically Mike Mentzer's philosophy. I've been applying this for the past several months, and can definitely vouch for it. Shorter but intense gym sessions along with several rest days in between reap far better results and increased performance than going to gym daily for longer sessions.
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Switched to this kind of training two years ago and training time shortened significantly. Actually I am maybe one of 5 in a huge gym who really is out of breath after a workout. The rest of the kids train and look like well, . Wondering why they never see that nothing is changing.
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