Shoutout to Eric for the amazing workout and words of wisdom! Hope you guys enjoy the more “behind the scenes style” video. Got a few more on the way 🙏🏻
I love these "low quality" videos with a single camera. I don't like insane drone shots of the city and after effects and stuff, I'm not watching TV I'm watching my favourite RU-vidr.
Great vid. Definitely one of the most fun to watch and learn from. Was just supersetting calves with leg press and was wondering if it was a bad idea. Glad to see it approved by someone like Dr. Helms. I’ve learned so much from you all. Thanks for the hard work you put into it.
This is so true! Frequency is the key if you're a natural lifter. Its much better to hit 2 exercises for chest hard in a workout and repeat it 2, 3, 4 Times a week than doing a stupid chest day with 30 sets for chest. A lot of people dont get this
I admire your humility so much. You're literally in awe of these other guys' abilities and physique and you're not afraid to show it! It's clear that you value other professionals' advice. Keep it up Jeff!
MIngalls how i programmed it: 1-2 leg movements 1 chest exercise 1 back exercise 1 Shoulder exercise 1 Accessory exercise (Tri’s or Bi’s) Keep volume low to moderate just depends how i feel. Won’t do this long term but a good switch up from the norm.
@@WestCoastDude how do you cycle chest workout? im assuming you dont do a flat bench for each chest exercise, but i imagine it isn't practical to do every single chest exercise being different.
Bro, I have doing this for the past few years. I never talked about it much because I knew everyone would say “bro science”... Because it was lol. It was just some shit I started doing myself. My cousin came home from prison JACKED, and he said that’s how they trained. So I tried it and it worked well for me. Great job explaining everything 💪🏽
Olympic weightlifters have been training this way forever! It's a much smarter way to train and you don't get sore and stiff because you're moving everything regularly :)
@@nighthawk2 You have 2 days off actually. All the tension and damage in the muscle I'd say is in its peak the fifth day son then you give the body 2 days of resting to grow nice and big and you come back. I think you could need maybe 3 days off if you are not an advanced lifter but then you have to do more volume each day too.
So long as volume is the same, it shouldn't really matter. But it's rarely practical to train 7 days a week, you need rest days to recover mentally and relieve stress also 💪🏻
Agreed that this is a great way to train. That said, I thought weightlifters were able to train so frequently because they generally avoided the eccentric phase of movements, where most of the muscle damage occurs.
If anyone is interested in an example fullbody split here is what I do. I was doing an upper lower split. Upper: hor push, hor pull, ver push, ver pull, flys, laterals Lower: SQ Var, HH var, quad iso, ham iso, bicep iso, tricep iso Rotating between light and heavy workouts. The essence of what helms recommends the fullbody split for is to better allocate volume, so instead of making up a whole new program, I just reallocated the same volume I was doing for upper lower 4x per week to a fullbody 6x per week. Split is as follows: Full Body A: Hor Pull, SQ Var, Flys, Tricep iso Full body B: Hor push, HH var, laterals, bicep iso Fullbody C: ver push, ver pull, quad iso, tricep iso Then repeat, for a total of 6 days on 1 day off. I will also alternate each workout between light heavy. Each exercise I do for 3-5 sets, depending on how much volume each muscle group needs for me personally to progress. Light workouts are 8-10 reps for the primary movements, 10-15 reps for the rest. Heavy workouts are 4-6 reps or the primary movements, 6-10 for the rest. Then I use double progression to progress my lifts. Let me know your critique of my interpretation of a fullbody program, If people reply and like this then ill update in a few weeks time how I am finding my training with this reallocation of volume. Thanks!
I think it's a good workout. I've made my best progress with a Push/Pull workout, 6days per week . Push wortout : Squat, Bench press, calves, shoulder press, latteral raise, triceps extentions Pull workout : Deadlift (once a weak), Pull ups, rowing, biceps curl, facepull, Leg curl (days without deadlift) I did 3 times each workout per weak with a heavy day (4-6 reps), a medium day (6-8 reps), and a light day (8-12 reps). I was able to increase weight almost every weeks. I think the most important as a natural lifter is to lift very frequently. My routine was different, but I think the spirit was the same as your: frequent training, 6 days a week, heavy and light workouts etc...
I’ve preferred full body over focusing on separation of body groups over the week. I always saw results growing across the board, and I could stay shredded longer and easier by catching a majority of the body every day.
It’s lovely how u noobs that’s never even stuck to a time tested beginner program always wanna jump on these more complicated programs by ur idols U know what’ll happen? Ull get burnt out, fuck around and end up looking the same for years But go on ahead
I did full body 5x a week last year for 5 months. 1 working set per body part going all out, alternating rep ranges every day. Put on 60 lbs to my squat from Jun-Nov. 70 lb db press to 100x8 db press.
You can see he grinds his teeth. All leveled out now. I used to do it for years without realising now I'm 36 with tiny teeth. Wish I wore night guard back then
This is absolutely true! If you suffer from major doms that sets you back for days at the gym... full body HIIT or full body training is what works!! It has changed my body and made me stronger and faster than any other training without the doms that keeps me away from working out!
Your videos have inspired my old, out of shape truck driving ass to get back into the gym. Thank you very much for the informative videos you make. It's been really hard physically but even more difficult on the mental side of it. Discouraged alot but not going to give up!!
Its not too hard. Do a 10min stretch then do 5 exercises that cover the whole body. Make them different exercises each day and try to avoid isolation. Start light and use good form.
I'm trying this fullbody 5xweek and it feels great. I'm hitting 2x12 for back, chest, hams, quads and 1x12 for bis, tris, delts, calves and abs. It all adds up to 10 sets for the big muscle groups and 5 clean, dedicated sets for the small ones. So far, so good.
@@derpmanTV poorly, switched to PPL 2x. Week. Coulnd't recover couldn' progress. It's great if you don't have any time and wsnt to do something, but that's about it.
@@bountzee Any idea on why that may be? Trying to see if I should do this or PPL. Full Body 5x A Week means no pump but no leg day and PPL means pump but full Leg Day.
The knowledge being pumped out on the internet lately is astounding. Helms, Nippard, Nuckols, Israetel, Schoenfeld, and there's several others not named, but it's awesome to see the progress made in even the last 5 years.
yes! finally something that explains full body workout every day. I came to a routine similar to this one with great results but always hearing "you are crazy" from other people. If you dont have enough time do go 5x per week, just 3x per week will work fine as well. 2/3 series of max drops can be as good either, and you can put some more exercises to do a complete hour of trainning!
I'm 2 week in my full body program and I am amazed at how much more energy I have. And i get a lot less sore although doing more volume at the end of the week!
Jeff you have such a humble personality. Great channel and good vibes. I love full body 5-6 days a week. I was over doing it so less than 6 exercises is a great idea
Excellent video! Really loved the collaboration between you and Eric as you both are two of most favourite people in the fitness scene. I draw quite a lot of inspiration from you guys. I highly admire and respect both of your presence immensely! Thank you for creating amazing and informative content. 💪🙏👍
Kevin Hsu Jeff is not 5’2 lol and the original height of the wolverine is 5’4. Jeff is around 5’5 so he would be a nice candidate heightwise but he is not hairy enough and way too blondish
I never realized how short Jeff was until his camera angle was always level to Eric's chest. But at least us short dudes can look jacked easier, hypothetically
Much easier, youll never see a tall guy naturally look impressive. Eric looks shredded and all, but lanky tbh. I dont mind being short cause at least I can easily look "big".
@@johnnye6090 I only have about 1hour and 15 min each day to spare to do workout, so this is what worked for me: 5 min warm up on the rowing machine before every session Each day I do 4-5 combos of workouts, finding ways to target all major muscle groups by the end of the 5 days. Try to repeat each mucle group around twice a week, max 3 times, to give it enough rest. Each set involves opposing or different muscle groups, e.g. 8-10 bench press straight into 10-12 barbell curls. Or lateral raise with pull downs. This is one combo (above). Do 4 sets of each, and if possible start with 1 light set to get your muscle ready, then followed by 3 sets of decreasing heaviness from your 80% ORM (see below) 2 min rest between sets. All sets done with 75-85% one rep max, dpending how you feel that day. Compound movements also count, but usually I do it as the only exercise in a set, e.g. deadlift, or farmer's walk, or back squat. Don't forget to eat enough nutrients, I've got a high metabolism so don't plan out my macros, just try to get full each meal on equal amounts of meat, veg and carbs in each meal. Hope that helps.
Great episod Jeff! Ive been doing this myself for the past 2 years. Best method i tried. Periodize between hypertrophy, maximum strength and strength endurance.
Dylan Jr it's not because he's short, it's because he's nowhere near as lean as Eric. The amount of mass Jeff is carrying due to being less lean makes the two incomparable. Jeff does have some pretty nice muscle bellies though, and that probably is due to him being short.
1/Leg Press SS Calf Raises 3x6-10 RPE 8-10 2/Flat DB Press SS Seated Cable Row 3x6-10 RPE 8-10 3/Upright rows SS Tricep pushdown SS Barbell Curls 3 Sets RPE 9-10 (Missing something here or just rpe based?)
I love your videos man. I enjoy seeing someone who wants to apply science-based material to exercise and muscle building. I preach the essences of applied science to gym-goers and future bodybuilders in-order for them to produce optimal performance in the gym, and remove energy wasted, “gym-bro” material they find on social media and/or the internet. I am currently in school, therefore I updated myself on newly found articles for exercise. However I love seeing your videos to give me more articles to review!!! Keep it goin, Jeff!! Improve our exercise knowledge:D
Gravitus. 👍🏾 nice. I have to go through notebooks upon notebooks to get my past workout data. Great video, Jeff! Keep up the great work. I've been watching you and Stephanie since 2015 and I just want you encourage you two to keep going. Thanks for sharing your lives and all this great info. GB!
Been following an athlete body program and it got 4 days of weight lifting and 1 day of plyo and involves compound exercises everyday with days for strength and volume and i find myself stronger, faster and more leaner after doing that for a month now.
I did my old workout routine volume and converted it to a full body x 5 routine after reading about routines like this. For the first time in my life I can say for certain I’m over trained even though I’m calorically on a maintenance level. It’s been good to learn though as I learned that different body parts recover slower than others. My legs for example will not show strength improvement if I train them before 4-5 days even if the second workout is higher reps. My shoulders and back however are good to go after 2-3 days rests and I’ve personally observed in my body that the whole high frequency training has diminishing returns if I train a muscle more than twice a week meaning that I regress in size and strength. I feel like the whole body high frequency training is just a reaction to the low frequency high volume bro split. It’s not necessarily any better and is just as extreme if not more so. I still have never found a better a routine than the good old Push, Pull, Legs.
Just that you know that your video about neck training is like the only place on the internet that talks about neck training. And it totally convinced me and I started doing these neck exercises!
@@SpaZzzzzz If we're talking about famous fitness youtubers, then Alphadestiny.In general neck training is pretty common for athletes competing in compact sports.It's not something new
"Do not stand at my grave and weep, I am not there. I do not sleep. I am a thousand pounds of whey, I am the oats that start your day. I am the squats down to the grass, I am the gains in your muscle mass. When your strength begins to drift, I am the rush that helps you lift! Of helpful bros that do inspire, I am your charm when the bunnies mire. Do not stand at my grave and cry, I am not there, I did not die!"
This video dropped on my birthday and since then i have followed it pretty strictly...I have shot past any previous plateau i have missed some days so some weeks it was only 3 or 4 times but i havent been this impressed going against conventional training thought processes ever. great great video
Not sure if you talked about this before but, why were your feet all the way down on the platform of the leg press? Others would usually put them towards the upper portion...
@@tdmprofit3708 Yeah ive been doing full body for about a year now. Every now and then ill get a comment from a gym bro saying a bro split is superior, LOL
Hmm i m intrigued and fascinated by you guys and your knowledge... I think of what Platz and Arn said , the reps are the ones that Really matter. You will lift heavy weight over time , just needs time ... What do you guys think of an 2 days workout - 2 days pause - 2 days workout - so on? Because I work 2 with 2 days . And , logic, i must build my training program around it . What would be the "best" ? Upper-Lower ? Upper body push - lower body push -2 d. pause - upper pull- lower pull- 2 days pause-? Biceps,Chest,Shouders- calves,quads - pause 2 days - triceps, back - calves , hams? Hmmm , please , I wait your opinion. Thank you so much ! Excelent content , keep up providing , is very exciting , I like your smile and positive attitude!
Three sets at rpe 8 and then you hit that same muscle group the next day? I don't get it. How do you recover from that much volume+ intensity and be ready to hit the same muscle the next day?
3 sets at RPE 8 shouldn’t be fatiguing you enough to not be able to do the same muscle group the next day unless you are a beginner, or not getting enough food/sleep.
quick info - I stopped lifting since march (for reasons) - I am working landscaping 9 to 5 and my arms are bigger now then when I was working out 3-4 times a week. I also lost now visible muscle in back shoulders and traps. Legs and Chest are suffering tho. so 5x a week full body is brilliant imo
@@immaletyoufinish That is some good conclusion. seems like You watched a lot of detective conan back in the days my friend. Joking aside -I used something to actually measure my bodyparts. This info is for natural hobby lifters. The intention is to actually question ur frequency and volume and be open for own experimentation.
I probably missed a video where you talk about exactly what do you do outside of RU-vid cuz this looks like a pretty big deal man congrats on the speaking it looks like your success is truly taking off to real Hiatus that's awesome bro great video great workout you've always been like my go-to to look at training advice and routines and stuff
Someone needs to do a video of either (1) just Nippard dripping over Helms’s body or (2) one of those videos that doubles speed every time he does that lol
Another Great video From a Man who really knows what hes talking about!! Find the right workout that fits for you and go after it full heartedly!! Thank you man and keep up the great videos!!
Sooooo Eric said something really interesting about low per session volumes. Namely, he's not all that worried about getting a pump. I'd like to hear your expand on that Jeff, and what your thoughts are.
Jeff, Mike, and Eric all standing next to each other - they should use these guys as potential advanced physique images for meso-, endo-, and ecto- morphs, respectively. They’re all so jacked but in completely different ways.
I like full body workouts. Its really nice waking up the next day and not being extremely sore. I'll do one exercise per body part and go 5 sets of 8-12.
