If you want to not just lose weight, but get lean too, then you need to check out my no B.S. approach that works EVERY time ... kzread.info/dash/bejne/fIdstMmCdLa5p7Q.html

Me : trying to gain weight Jeff : perfect weight loss workout Me : Perfect

@JfaJosephR9

4 жыл бұрын

AthleanX: ‘You’re never too lean to cut.’

@otallono

4 жыл бұрын

Ikr 10 million videos explaining how to lose weight what about us. To lose weight you literally just eat less.

@Whitemale69

4 жыл бұрын

Bryan Weird, it’s like if you wanted to gain weight you could just eat more....

@cheezeofages

4 жыл бұрын

No worries, if you did this and your leg day was 100 squats at 70-80% of your max you'd gain muscle lol

@Genaaa916

4 жыл бұрын

@@otallono To gain weight you literally eat more. How can you not see the irony in your comment.

White Okay kzread.infoUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..

Can we take a minute to appreciate that most trainers would charge $50 for the sequence of exercises in this video, and another $15 for the explanations? This is a ridiculous level of commitment to a fitness community. What a man.

@q7ozi

3 жыл бұрын

Yeah I agree but you copied this comment from someone else

@BTETeam

2 жыл бұрын

@@q7ozi 😂😂😂😂😂😂😂

@brandonjoseph3422

2 жыл бұрын

@@q7ozi you’re a genius 😂😂

@criminalsxxx4394

2 жыл бұрын

He gets paid a ton by making these videos

@caryryan9494

2 жыл бұрын

no

PUSH 10x10 1. 6:34 BARBELL BENCH PRESS - 10 sets of 10 w/ 70%-80% 1RM 2A. 7:25 KB/DB ALT. CLEAN AND LUNGE - 40 seconds/1 minute 2B. 7:35 JUMP ROPE (TWO FOOT HOPS) - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) LEGS 10x10 1. 2:58 BARBELL SQUATS 10 SETS OF 10 w/ 70%-80% 1RM 2A. 5:18 DB PUSH-UP RENEGADE ROWS - 40 seconds / 1 minute 2B. 5:32 HIGH EFFORT MOUNTAIN CLIMBERS - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) PULL 10x10 1. 8:15 BARBELL ROWS - 10 sets of 10 w/ 70%-80% 1RM 2A. 8:44 KB/DB ALT. CLEAN AND PRESS - 40 seconds/1 minute 2B. 9:04 KB/DB SWINGS - 30 seconds/1 minute alternate 2A/2B for up to 20 minutes (10 mins each) CORE CIRCUIT 1A. 9:50 3-WAY SEATED KNEE TUCKS - 10 reps in each direction 1B. 10:09 SQUAT THRUST - 10 reps 1C. 10:19 - 10 reps complete as many rounds as possible in 20 mins

@ingradaut

2 жыл бұрын

🐐 🐐

@kingrem3467

2 жыл бұрын

🐐 🐐 🐐

@baileighblanchard8321

2 жыл бұрын

🐐🐐🐐🐐🐐🐐🐐

@Locopueblo

2 жыл бұрын

Most detailed recap in the comments. 🐐🐐

@pe_rk

2 жыл бұрын

Amazing

I've been doing this for three months along with the 6 min fat burner workout Tuesday and Thursday. Currently down 42 lbs. Just have to stick with it guys.

@littledragon5723

2 жыл бұрын

I guess you're a ripped guy now

@hossamomar6256

2 жыл бұрын

updaateee

@Attackontitanfan143

2 жыл бұрын

Update sir

@kingj5303

2 жыл бұрын

How you been bro

@kanseiblu6512

2 жыл бұрын

What’s the diet like

LEGS 2:58 barbell squat 5:19 db push-up renegade rows 5:34 high effort mountain climbers PUSH 6:32 barbell bench press 7:26 KB/DB alt. Clean and lunge 7:34 jump rope 8:01 perfect workout to lose weight PULL thx xenothius + don awn 8:14 barbell rows 8:43 kb/db alt. Clean and press 9:06 kb/db swings CORE CIRCUIT 9:50 3-way seated knee tucks 10:08 squat thrusts 10:16 box jumps 10:26 core circuit day workout

@carlgiovannindome9491

4 жыл бұрын

GodlyShadow Savior !

@TFWPLSSUB

4 жыл бұрын

For the top parts: 1. 1RM-70%~80% 10 rep 10 set 1 min rest 2. do 40 sec rest 20 sec 3. do&rest 30 sec 10 rounds each Repeat 2&3 10 times Core: 10 reps each

@mikef1523

4 жыл бұрын

Yeah he missed doing a pull frame screenshot.. thanks for this!

@rongomez4437

4 жыл бұрын

Nice!

@chngetheory

4 жыл бұрын

You the real MVP 👏

I just poured some mini oreos into a bowl and added milk like cereal.

@susansesay8235

3 жыл бұрын

Elite combo

@bleh3039

3 жыл бұрын

Hahhaha

@luyu1478

3 жыл бұрын

I am about to.

@MegaSuperfight

3 жыл бұрын

Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months !!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body !!! I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form !!! I offer you a telecast (sorry, not in English), where from 6 min 28 sec those moments, when he was 230 kg and when he became 127 kg are shown: kzread.info/dash/bejne/eH6HpteMfrnLicY.html&t= 386s I also offer additional video, the so-called. "way to 127 kg": kzread.info/dash/bejne/qaxnlM6eoszAkdo.html

@Nicole-xg1yt

3 жыл бұрын

i do this but with chocolate balls

So I've been following this training for 30 days. I didn't skip anything. It's 4 times a week in a gym and reasonable food diet without any extreme schedules with ocassional cheatmeal once in a week or two. So far I lost 7 kgs (15 lbs) or even more I'm not sure because I also gained some muscules. So for me with my 273 lb weight is a great achievement. I almost fit for my typical EU XL size of clothes. I plan to lose 30 pounds more in the next 5 month. The program works and help you stay fit while you're losing weight. I just changed some complex reps like box jumps to box steps, rope jumps to jumping jacks because I'm very tall and I can't jump rope since I tired it back in high school when I was more fit. Finally renegade rows for push-ups because I'm not fit enough for now. It still works when you way too overweight and brings results. Thanks for the awesome program Jeff!

@TheMrNomadus

Жыл бұрын

2,5 months in. - 12 kgs.

@josha8465

2 ай бұрын

Well done man! Good for you. Need more comments like this 👏

Everyone who tries this- stick with it, remember results don’t happen and show over night. But I promise you if you give it your all you will succeed.

@61lastchild

4 жыл бұрын

Gee thanks!

@LaosilThePandaren

4 жыл бұрын

Thanks pal

@JulieWallis1963

4 жыл бұрын

Lord Cavy thanks captain obvious 😳

@sandercohen3416

4 жыл бұрын

👍🏼

@Tengil

4 жыл бұрын

@@JulieWallis1963 should ARMs be added to this workout or is this incorporated in exercise you do through the week?

Monday: 6:25 Wednesday: 2:56 Friday: 8:10 Sat/Sun: 9:30

@emmasafii648

3 жыл бұрын

💓

@funnyman4713

3 жыл бұрын

Mundo!??!?!?!?!??!!

@gogomen101

3 жыл бұрын

@@funnyman4713 Yes. Mundo need workout to become rework Mundo. Mundo get sick 12 pack and make tons of money.

@dastan6174

3 жыл бұрын

@@emmasafii648 💓

@luisevazquezcuen2793

2 жыл бұрын

Jesus Christ loves you all

I’ve been doing this for two weeks and already lost half an inch from my waist line and no longer have knee pain due to strengthening the muscles around it, had that injury for over a year! Also I’ve found it possible to do the 10 sets at 70-80% max 1rp. Granted I’m lifting smaller amounts compared to some people maybe but I did calculate it at 70% not just guess it and it worked fine for me. Loving it, thanks Jeff 💪 (It’s now been a month or so and 2 inches gone from my waist, definition now showing on my chest and arms) Couldn’t be happier! Ignore the haters saying Jeffs wrong, Jeffs a legend and he gives so much for FREE! People seem to forget that.

@nimishasv

3 жыл бұрын

How do calculate this.... I didn't understand that whole 70-80% thingy

@iainharris648

3 жыл бұрын

Basically add weight to the exercise until it’s the most you can lift in one repetition. Then take that amount, divide it by 100 and times it by 70 or 80 and that will be the weight you need to use to be at 70/80%. For example, if your maximum 1 rep is 50kgs as an example, then 70% would be using 35kgs for the exercise for all 10 sets

@iainharris648

3 жыл бұрын

James Leon I’m definitely not able to squat to your level yet, I’m still rebuilding strength in my knee so I’m back to around 40-50kgs for this routine at present and rising about 5kgs a week or so on a good run. I completely get that if someone is doing over 100kgs, 10 sets of 10 is probably asking a lot even 70% of that but then this video in my view is for people to lose weight and I’d guess if your squatting 100kgs, weight is the least of your problems! I’m by no means large myself having trained in martial arts for years, I just have some extra load to shift and this video/routine has been excellent for that. My comments are mostly because I’d hate to see anyone’s comments discourage people that’s it’s geared up for which I’d guess isn’t necessarily those that are already strong and that have been working out for sometime if they’re over 100kg squats 💪

@nimishasv

3 жыл бұрын

@@iainharris648 thank you so much for explaining that so well 😄

@lamspam6619

3 жыл бұрын

Do it start with the legs at the beginning or do I do push first?

2:58 barbell squat 5:19 db push-up renegade rows 5:34 high effort mountain climbers PUSH 6:32 barbell bench press 7:26 KB/DB alt. Clean and lunge 7:34 jump rope 8:01 perfect workout to lose weight PULL thx xenothius + don awn 8:14 barbell rows 8:43 kb/db alt. Clean and press 9:06 kb/db swings CORE CIRCUIT 9:50 3-way seated knee tucks 10:08 squat thrusts 10:16 box jumps 10:26 core circuit day workout

@osaedjan5442

2 жыл бұрын

🐐🐐🐐🐐

@vanguard2688

2 жыл бұрын

Thank you!!

@yawo-yawogang199

2 жыл бұрын

Love u

@shitboxmafia3570

2 жыл бұрын

Thanks g

@insaf2668

2 жыл бұрын

Life saver❤️❤️

5:45 "I want you to bust it for 30 seconds, as hard as you possibly can" - Athlean-x

@ugn9702

4 жыл бұрын

Lol

@tristanvinson9638

4 жыл бұрын

I heard that sentence in Cardi’s voice

@Ou8y2k2

4 жыл бұрын

The PERFECT workout for procreation. -Athlean-X, circa 2024

You know, I’ll be glad when I’m dead and don’t have to deal with my body composition anymore.

@atlast3

4 жыл бұрын

🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

@maylak3423

4 жыл бұрын

😂😂😂

@ChristosAnesti33

3 жыл бұрын

I felt what you said on a spiritual level

@greenlightskooby2018

3 жыл бұрын

😂

@rafia_khan

3 жыл бұрын

I swear to god I'm sick and tired d of it myself

The leg day workout is just pure evil, I’ve never been so physically exhausted in such little time in my life.

@ImNoKeR

3 жыл бұрын

It’s been 1 month, how’s it been

@lokeshrahul8504

3 жыл бұрын

I hate abs workout , I can't sleep or stand properly after that

@sillyhead8530

3 жыл бұрын

@@lokeshrahul8504 ikr

@jasperjao6476

3 жыл бұрын

@@lokeshrahul8504 i hate it too.. i do not have any idea how to stretch abs when i have muscle cramps on that area... I know how to stretch my shoulders/chest/arms/back and legs to reduce muscle soreness but abs? no idea

@johnran6015

3 жыл бұрын

@@jasperjao6476 do the diamond down or sun dog or whatever that fucking yoga position is called

I think part of what makes Jeff successful is that he educates us about what’s actually happening when we’re getting the work done. Thanks, Jeff, for being such an amazing teacher at what you do. Cheers!!!

Can't outtrain a bad diet..... accurate asf😭😭

@syladinstormlight8650

2 жыл бұрын

All my life I believed I have the will to out train the bad diet. I know that my metabolism is high. But I was getting big and getting fatter. One day I looked at photo and cried to sleep. I have not taken any selfies from the last 6 years. This profile pic is the recent one. Jeff is right we can't out train a bad diet

@radekmojzis9829

2 жыл бұрын

not only that, but the excercise has so little effect on weight that its laughable... if you want to lose weight, change your diet (permanently, by diet i mean lifestyle) its literally the only way. diet and stress management is 80-90% of weight loss you will ever see

'The PERFECT Workout to Lose Weight' Open the fridge door for fewer sets and fewer reps.

@blackrifle3932

4 жыл бұрын

Faffywaffle TV Opening the fridge is only working one arm. You’re killin your gains

@devonburton1654

4 жыл бұрын

Black Rifle then I’ll open the freezer too

@ghostrider115

2 жыл бұрын

😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

Push - Monday (6:25) 1. Barbell Bench Press @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB/KB alt. Clean and Lunge - 40 sec / 1 min (20 sec rest)** 2B. Jump Rope - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Legs - Wednesday (2:56) 1. Barbell Squats @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB Push-up Renegade Rows - 40 sec / 1 min (20 sec rest)** 2B. High-Effort Mountain Climbers - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Pull - Friday (8:10) 1. Bent-Over Rows @ 70-80% 1RM - 10x10 (1 min rest) 2A. DB/KB alt. Clean and Press - 40 sec / 1 min (20 sec rest)** 2B. DB/KB Swings - 30 sec / 1 min (30 sec rest)** ** Alternate 2A/2B for up to 20 minutes (10 min each) Core - Sat/Sun (9:30) 1. 3-way Seated Knee Tucks - 10 reps* 2. Squat Thrusts - 10 reps* 3. Box Jumps - 10 reps* * Complete as many rounds as possible in 20 minutes

@xxxamuchixx

2 жыл бұрын

Thanks!

@aeromina

2 жыл бұрын

Thank you!

@vigneshkrishnan4632

2 жыл бұрын

Thanks, most valuable comment

@evandesjardins2255

2 жыл бұрын

Thanks

@meriambenali

2 жыл бұрын

I am an absolute beginner. My question is how can you increase muscle when each muscle group is only trained once a week with this plan? Thank you in advance for any answer.

I have started this routine in February 2021. I started doing with lesser sets and worked my way up to minimum 5 sets. I can proudly say I’ve lost 25kgs (55.11 lbs pounds) following this routine religiously, of course I add with a 15 to 40 mins cardio depending on the days and intermittent fasting. Thank you soo much for your guidance 🙏🏽🥺🥺

@xxxamuchixx

2 жыл бұрын

What cardio did you do

@yusufqcqnz

2 жыл бұрын

Nabila any advice for diet. What did you eat when doing intermittent fasting

@jmy871

2 жыл бұрын

Im 17.6 body fat, wanna get to 16.1

@alejandroreyes9975

Жыл бұрын

@@yusufqcqnz Well nothing hahaha

@troublewillfindjaz

Жыл бұрын

@@yusufqcqnz with intermittent fasting you can eat anything you want

Jeff, I am so appreciative of the work you put in for us. I purchased your original program and was well on my way to my weight loss goal. I had lost close to 40 lbs, when my father became very ill. I put my training to the side and spent all my time with my Dad, living with him on weekends, cooking and caring for him. Sadly he passed in October of 2019. I am now back, and have lost 23 lbs since the beginning of this year. These videos are a Godsend. Thank you so much and God Bess you in all you put your hands to my friend.

Jeff is so fit that these excersizes actually give Him calories instead of taking them

@BUtkarshChatterjee

3 жыл бұрын

I like how you said Him.

@Logicc77

3 жыл бұрын

😂😂😂😂

@itstrending8440

3 жыл бұрын

😂🤣😂🤣

@Fsoricko

3 жыл бұрын

Exercises*

@Zriqa00

3 жыл бұрын

Hahahhahaahhaha

I love all of your videos, truly, but this one made the biggest mental difference in my workout approach. Ty for making it. And congrats on 10M!

People missed the point when he said if it's too hard work your way up to this level

@vanguard2688

2 жыл бұрын

Great point! My fatass is starting at 5 sets and gonna work my way up!!

@3komma141592653

25 күн бұрын

Yea i think in general, there are people who can't even do one push up. Bug guess they need a different video in that case.

The PERFECT Stretch Routine (Whole Body). To be less tight would be nice Jeff.

@alanguest1434

4 жыл бұрын

I think there is one already. It's a actually a 10 minute warm up routine.

@Dippen1337

4 жыл бұрын

@@alanguest1434 Yeah, but there is a big difference between warming up and stretching.

@dankinn

4 жыл бұрын

IIRC what jeff has said, there's no point stretching places you are already flexible enough. Like those hamstrings with APT. use your common sense people and if u dont have that, build one by watching all the fuckin videos Jeff has made. ty bb.

@mcpartridgeboy

4 жыл бұрын

take up Tae Kwon Do !

I have been a full time work/ night student for the last 8 years after I got out of the Marines, Jeff. I am now interning in the IT industry after travelling between states and colleges for years and struggling with finding a career. I am so grateful to have you as a mentor here to guide me through my exercise lifestyle over these tough years. This video just helped me find a routine I can incorporate into my busy schedule after being lost in finding an effective, fitting routine for years. I know people appreciate you all over the world, I just want to genuinely thank you for clarifying so much on the jungle that is fitness, especially for those so busy in the corporate world. If I could ever be lucky enough to meet you, I would hug and thank you. You have been a huge influence in how I lead my life and be a role model to my countless little siblings and cousins. I just wanted to express my deepest gratitude for you man...you have been the best influence in my life where I could've gone wrong so easily.

GM Jeff! I watch your videos religiously. I have learned the basics of proper form to safely execute any workout and how to maximize each set. I do watch one other you tuber, but working out safely and effectively comes from your videos. You have a wealth of information that really helps you not only to make the right decision in terms of eating clean, but to also workout effectively. After losing weight I wanted to change out workout routines so I began following your Perfect home workout and was able to complete max sets. It killed me. Thank you for all you do. Every video you make has had an impact on me and how I developed my understanding of making it a lifestyle.

I just finished my 3rd week. This is hard as hell! I haven't been able to do more than 5 rounds but I am drenched, I can barely catch my breath and my heart is going! I haven't weigh myself but its working. I see a lot of comments from big guys that big guys can't do this I am a big guy in his 50's just show up and do what you can it will work, and of course healthy eating is the most important thing

@SchuyFit

2 жыл бұрын

Awesome. Keep up the amazing work, consistency over everything.

@maddyboombaddybaddy6532

2 жыл бұрын

Wut do u eat 4 breakfast, lunch and dinner? Just an example if u can. Thx.

@notoldmike

2 жыл бұрын

@@maddyboombaddybaddy6532 well its been 8 months and 40lbs and I started off just eating less than one healthy meal than two so now I eat a lot of protein lots of fish I eat a lot of boil eggs salads with chicken, fish, or shrimp but two days a week I eat what I want but I find myself making the right decision

@maddyboombaddybaddy6532

2 жыл бұрын

@@notoldmike right on man thank you for your reply

When you’re so late that you only see “when you’re so early” comments

@petervaughan7961

4 жыл бұрын

Better luck next time. You're just a little bit early! You: AAARRRGGHH!

@Ruben901

4 жыл бұрын

It gets annoying seeing those comments

@dimitribonanni4035

4 жыл бұрын

Sup 829288 what is that way of thinking bruh, have you not listened to papa Jeff?

@petervaughan7961

4 жыл бұрын

@@Ruben901 Almost as annoying as losing (again.)

Hey Jeff, I just want to say thank you. I lost 35 lbs with the knowledge you gave me. I am currently heading into a bulk. I am also the “assistant strength coach” In my my high-school gym, even though I’m an eighth grader. Like so he can see this please.

@cc_cc8269

3 жыл бұрын

So did the bulk help or did corona get you

I started this program July 1st , in a calorie deficit. It’s already showing huge benefits in strength and weight loss. I’m adding reps and weights every week. Good all around regiment.

Boutta start my weight loss journey boys wish me luck

I’m 65 years old and in ok shape a hip replacement has set me back . Any work out s for us Seniors would be appreciated, David

@howdyfarmer

4 жыл бұрын

David Bartley not a senior but agree. Broken back so can’t lift heavy anymore or do much where my hamstring lifts upward. A handicapped routine would be awesome. I can walk but any athletic moves are no longer an option.

@bighands69

4 жыл бұрын

@@howdyfarmer You need to find a physical therapist to design a workout for you.

@kirkd1268

4 жыл бұрын

Make sure you alternate hands when opening your cans of beans

@ashroden.

4 жыл бұрын

Hey I have a hip replacement too. I am 26 years old. Just started a KZread channel. Feel free to reach out on here or on Instagram if you have any questions about working out or the hip replacement @itsashroden

@gear3919

4 жыл бұрын

Robinho

Week One ✅ Kicked my butt! I used to do a slow moving 3 sets 5-10reps but this had me sweating, heart rate up, and still feeling sore as heck. A personal trainer at the gym I go to asked me what I was doing and I explained this plan and he said “wow, that’s spot on, I’d put a client with your goals through a very similar programme - you know your stuff”. Thanks Jeff! Learned it all right here, can’t wait for week 2!

@chitto_horizon

2 жыл бұрын

*2 years later not a single 2nd update week*

@jay0339

2 жыл бұрын

@@chitto_horizon lmao

@2rags

2 жыл бұрын

Comment so that we can remind them to get back on the grind

@Redbulyx

Жыл бұрын

@@chitto_horizon should i try this work out or not?

IT WORKED!!! I’m an almost 40 y/o ordinary woman, in a third world country. I began working out from home about 6 months ago, just because this pandemic thing freaked me out. I was overweight but I did not care I just wanted to release some stress. I actually loose some weight before during these months, but after these two weeks I have notice changes, my clothes do not fit me the same way

@cbcll2476

3 жыл бұрын

Thanks for the info sister

@Ms.MD7

2 жыл бұрын

Great job!

Thanks Jeff, you are helping me as a trainer be able to deliver better results to my clients and help me get more creative with my workouts💯

I lost 22 lbs this month, gym is going to make me pay for that lost plate, f***

@AlfredoPachecoJr

3 жыл бұрын

There's a 22lb plate?......lol

@throughhellfire20yearsago4

3 жыл бұрын

@@AlfredoPachecoJr it's called 10 kgs :)

@verginiaamilla9648

3 жыл бұрын

How ?

@faisal1alyami

3 жыл бұрын

Very funny , I give you a big PP

@sossiepie2243

3 жыл бұрын

You had is in the first half, ngl

This absolutely works! I lost 90 lbs in 5 months using german volume training 5x per week! (and proper nutrition of course, keto and omad in my case) I actually superseted a core workout with the respective compound movement, so my workouts seldom lasted longer than 35 min. Jeff knows his shit! keep it up man, thanks!

@milesdeep3107

3 жыл бұрын

Do you rest between days I'm trying to go monday to friday but if it isnt healthy maybe I should. But with this video I dont understand only doing 3 workouts on monday

@lukebullen705

3 жыл бұрын

@@milesdeep3107 this is completely unneccasary and excessive to do especially as a beginner. GVT (which is what this basically is) was intended for late intermediate and advanced lifters. Beginners should just focus on the basic compound movements 3-4 times a week by getting stronger each session by either adding more weight or reps. Do 3 sets of 10 reps or 5 sets of 5 reps for a given exercise is a simple yet effective way to gain both size and strength. Another thing to note is the proper way to perform GVT is using light weight (approximately 60% 1RM) as it's not doable to use heavy weight because you are guaranteed to burn out fast therefore unable to follow this method of training over a long period of time and put yourself at an high risk of injury. Also, as a beginner who won't have a high enough level of base strength so you'll have to lift even lighter than you're already capable of which would be ineffective for stimulating strength and muscle growth

@TheSexycat103

3 жыл бұрын

Did you workout on fasted state?? I do IF too and I workout on fasted state and I think because of this I can’t push myself.

@henry5554

3 жыл бұрын

@@TheSexycat103 probably best to do this after you’ve consumed some sort of energy whether it’s with caffeine or high energy food otherwise it’s going to be even tougher

@pizza-bq5bo

3 жыл бұрын

Hey bro!!, what about your skin,i'm 5'5" 214lb. Im going to make this rutine

Day one took it a bit easier. Omg the pain following! Leg day was awful esp my chest but made modifications, unsure how I will do tomorrow but I am pumped! Great routine and I am sticking with it at least a month. I am also including different ab routines each day and active rest days. 😃

Just completed my first week. So far, I love it. On the in-between days I run/sprint.

"...minute after minute after minute of burpees." What makes you think I can last longer than 1 minute? 😂 😂 😂

@ddosthetroller3036

4 жыл бұрын

15 cal per minute only 150 cal per hour if u bike intensely u can burn 400+cal per hour

@ddosthetroller3036

4 жыл бұрын

on a mountain bike.thats what i have

@amarhamsic986

4 жыл бұрын

@@ddosthetroller3036 didn’t know there were only 10 minutes in an hour

@TheWaamzz

4 жыл бұрын

@@ddosthetroller3036 How's your math, mate?

@josebarriosbarrios3831

4 жыл бұрын

15x60=150 🤔🤔🤔🤔

lol

@WaltherPPK007

4 жыл бұрын

GodlyShadow legend

@licktin1091

4 жыл бұрын

Finally! I didnt even watch the video, Jeff has it all over the fucking place

@devincognito8932

4 жыл бұрын

fake, there's no face pull

@DarrenChen

4 жыл бұрын

@GodlyShadow perfect! Thanks!

@philu3

4 жыл бұрын

Doing God's work. Thank you!

Thanks so much for this well thought-out and doable (yet challenging) workout! Looking forward to giving it a go!

Those leg days are BRUTAL. I’m on set 3 and had to come back here just to make that comment. We’ll see how all 10 sets go.

@ashishsabat9178

2 жыл бұрын

Dude I feel like I am missing something. Please tell me how your went cuz I barely did 7 sets. My body literally could not after that. How am I supposed to do 10 sets of 10 reps. It's mathematically impossible. 70% one rep max is still a fuck tonne.

@devinhamilton9982

2 жыл бұрын

@@ashishsabat9178 I was in the same boat. I had to lower the weight from 255 down to 215 after about set 6. Finished out, but it definitely made my legs feel like Jell-O.

@thedelk30

Жыл бұрын

I think he did that on purpose

I just wanna thank you for putting out stuff like this even though you don’t have too . These workouts are epic and challenging Thank you

@loserdubbed8036

Жыл бұрын

He makes money 🤑

"I know you're here because you want to talk about the calories-out portion." And to win the free workout.

I'm on my second week, Day 5 and this workout is getting my weight OFF!!! Thank you, you are the TRUTH.

@the_panda_lord234

Жыл бұрын

Any progress?

@firstbloodwarrior3868

Жыл бұрын

@@the_panda_lord234 I've been an athlete all my life and my body plateaus easily, plus traveling = a slight slowing of results. I got two solid cycles in. I look forward to settling back in and my new gym UNDER ARMOUR'S GLOBAL HEADQUARTERS has the exact equipment I need instead of using dumbbells at my old gym. (Thanks for asking - it helps!)

I respect this channel so much. Since you fixed my low back pain instantly! 🙏🏼🙏🏼🙏🏼

@joannasadler2829

3 жыл бұрын

Same here! 5 years of pain and restricted movement. Then found his video, took less than 5 minutes to do the recommended stretch and my back feels like it had never been damaged. Amazing.

Did the leg workout today. Haven't been exhausted ever in my life. Sweating profusely, it looks like I just came out of a swimming pool.

Ive recently learned to love HIIT. I like your 10 sets idea. Ive been using 4 exercises and doing 4 rounds, but i take up half the gym lol thanks Jeff!!

Thank you so much for this work out lesson I’ve been doing this for almost 2months complete I have lost around 5.5pounds yes the process is slow but that’s totally fine ! I weighed 199 and now I’m 194.8lbs feels great and rode to 170 lbs!

Jeff you are a blessing to the fitness community. Truly mean it.

Thank you for changing my life❤️ much appreciated

I started this plan about a week ago and I'm excited to see where it will take me. I'm way overweight (~120kg) and of course I can't do all the 10 sets of each right now. Instead I started with 3 sets and I'm ready to increase to 4 this second week. I hope in a couple of months I'll be doing the complete plan.

@ahmedalqais4317

4 жыл бұрын

Update?

@kidslqsh4240

2 жыл бұрын

U stuck to it?

@jcgd8763

2 жыл бұрын

You lose weight?

@Soiledbritchess

2 жыл бұрын

Update?

@pe_rk

2 жыл бұрын

It's been 2 years, how's it going?

I just started the program but I am adapting this if I need it for a workout that I am still not strong enough. Thank you! Really great workouts without doing loads of exercises

hi Jeff, I'd just like to say thank you for all you've done I've been doing this for two now and lost over an inch of my belly. Can't wait to see what I look like in the next few months to come, I've been called fat many times and have gotten my self into a position where my self esteem has severely lowered to the point where I get suicidal thoughts in some case. so thankyou for giving me this opportunity to change my life around. :)

Awesome 👏 😎 straight to the point. Thanks Jeff getting me focused and ready to go back into the gym. Seriously did not want to spend 45 minutes run/row for the rest of my days. Like a quiet whisper...lifting can burn calories more efficiently.

Legend has it that leg day is scared of Jeff.

@enyawrebbuj9458

3 жыл бұрын

Funny...lol

You're always on point! Love your work.

After my gym closed down, I gained 30 lbs during lockdown. Now I am dealing with the weight-loss. Eating healthy again. Thanks for the advice.

@sean.momentum

3 жыл бұрын

Keep it up - I hope you find the motivation to keep going! It's not been easy with lockdowns!

My mind:That is a clear and effective plan indeed.Let's do it! My body:just dont move...

@syladinstormlight8650

2 жыл бұрын

Mom : hot pizza coming right up

Copy-paste in your notes: PUSH - Monday *8:01 perfect workout to lose weight 6:32 barbell bench press (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 6.2 cals / minute Rotate between each other 10 rounds each (for 20 minutes): 7:26 KB/DB alt. Clean and lunge (40 SECONDS / MINUTE, 20 SECONDS REST) 7:34 jump rope (30 SECONDS / MINUTE, 30 SECONDS REST) ------------------------------------------------------------------------------------------------------------------------------------------------- LEGS - Wednesday 2:58 barbell squat (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 33 cals / minute Rotate between each other 10 rounds each (for 20 minutes): 5:19 db push-up renegade rows (40 SECONDS / MINUTE, 20 SECONDS REST) 5:34 high effort mountain climbers (30 SECONDS / MINUTE, 30 SECONDS REST) ------------------------------------------------------------------------------------------------------------------------------------------------- PULL - Friday 8:14 barbell rows (1-10 sets, 10 reps, 70-80% of 1RM, 1 MINUTE REST) - 7 cals / minute Rotate between each other for 10 rounds each (for 20 minutes) 8:43 kb/db alt. Clean and press (40 SECONDS / MINUTE, 20 SECONDS REST) 9:06 kb/db swings (30 SECONDS / MINUTE, 30 SECOND REST) ------------------------------------------------------------------------------------------------------------------------------------------------- CORE CIRCUIT - Sat/Sun **10:26 core circuit day workout: as many rounds possible in 20 minutes 9:50 3-way seated knee tucks (10 reps in each direction, so 30 total) 10:08 squat thrusts (10 reps) 10:16 box jumps (10 reps) -------------------------------------------------------------------------------------------------------------------------------------------------

@DrShivanshbhalla

Жыл бұрын

what a rockstar!

@MahmudTPm

Жыл бұрын

Thanks bro!!!

I'm due to start this program on Monday 18/07/22 and will carry on until 31/12/2022. I'm 25 and I've gained over 15kg in the last year, will see if I can get back in shape through this routine and with proper nutrition. Making a few adjustments due to limited equipment/space, basically replacing bench press with regular press ups with increased difficulty and doing bodyweight squats. Adapting this so that I can do it anywhere, even when I don't have access to a gym. If you're out there, reading this, thinking of whether or not to start - this is your sign. Check back in on 2023 and I'll let you know as to what the before and after looks like. Thank you Athlean :)

Thank you for sharing. This information is so helpful 😞 I’m starting, don’t know if I can do all that, but definitely will try

8:19 Jeff's back: putting the X back into Athlean-X 😄

When you’re so early that the pinned comment isn’t even here yet

@RageClash

4 жыл бұрын

Same here

@EliotKiti

4 жыл бұрын

Same

@deinvater2475

4 жыл бұрын

Same

@barghavking

4 жыл бұрын

Yea

@andrewwoods564

4 жыл бұрын

Lmao

Today I have begun workout out with this timetable and I have also begun a challenge to not have any sugar for one year. I really hope to lose weight. Thanks so much

I came across this video over the weekend. I did day1 and it was killer! I'll keep doing it and see how it goes. Great work out routine Jeff!

@floofsale

Жыл бұрын

I'm watching the video and im confused... Too many steps and rests and bla bla bla. Meanwhile this dinner im eating right now is delicious while i watch the video.

I am 102 KG and going to start this workout today. Will update my progress end of February

@mattslater2165

2 жыл бұрын

So how's it going?

@Soiledbritchess

2 жыл бұрын

Yo

@Soiledbritchess

2 жыл бұрын

Update?

I'm on my second week of this and it's challenging to say the least. It is high intensity and works all muscle groups - some muscles I have not been exercising enough as soreness has proven. Thanks Jeff!

@axelmartinez9

4 жыл бұрын

Tim in PA just started my first day today with the squat day and oh man it was difficult but ima keep going !

@algon1986

4 жыл бұрын

Yes indeed. Started last week and this workout really kicked my rear end. I think I aggravated the soreness because I added some accessory work on the off days.

@thegoat8447

3 жыл бұрын

How is the progress?

@abhilashc2965

3 жыл бұрын

Do we really need off days in mid week

Sounds excellent! I'm looking forward to trying it. I've been working out for many years. I do OTF now, P90X and row on the water 3x's a month.

Love your channel Jeff. I've always thoughts squats and other major muscle groups with multiple joint movements were superior to cardio exercises for losing belly fat!

Just finished my first week. I was surprised with how much I could do. I have a goal to lose 20lbs. I’ve lost around 2 pounds in the first week. I’ve Radically changed my diet as well so I’m excited to keep going!

@davidsimpson983

Жыл бұрын

I’ve lost 6 lbs after 2 weeks

@davidsimpson983

Жыл бұрын

Lost 12 pounds after 3 weeks

@jcdarts7264

Жыл бұрын

@@davidsimpson983 keep it up king

@ahmadawadallah5321

Жыл бұрын

Keep it up bro!

The PERFECT pelvis/hips/butt workout would be great, Jeff. Especially after you also taught us how the hips help us to be athletic

@malaakabdul-jabbar5868

3 жыл бұрын

I have actually utilized this unique *2WeightLossFast. Com* for several days already and also the results are fantastic. They give me plenty of strength and also reduce my desire for food, but I don`t crash when they wear off which I love, and they don`t make me jittery. I haven`t changed anything else I`m doing and also have lost 7 lbs

Thank u bro. Frfr!! I got to 6 sets my first time and felt like puking, dripping sweat everywhere. Thank u. 🙏🏽

Thank you so much for your time and explanations. 🤝🏻 It’s priceless, you’re the man. Subscribed for sure.

I'm gonna devote this coming week to do this and eat as clean as I possible can..... It's now or never!!! #gains

@sexyvampy

2 жыл бұрын

How's it going?

@fredrikbystrom7380

2 жыл бұрын

So what happened?

@PoliteTia

2 жыл бұрын

Reply back PLEASE!!!

@mimic9763

2 жыл бұрын

Im sorry i forgot to reply! It’s going well, I’m getting stronger and I highly recommend trying this out! It burned so bad the first days can’t lie Hahahha 🙈

I have been doing these workouts for about 5 weeks and they have been life transforming for me. I went out and bought a squat bar and it made all the difference. Thank you for a super work. I can’t believe at age 60 I could experience such a high level of fitness. Thank you! Thank you! May God bless you.

I've lost alot of muscle mass due to illness, need to lose weight and gain my muscle mass back. Going to start this and see where I go. 217 pounds need to get to 180ish for a healthy weight and build back muscle. Wish me luck everyone. God Bless.

This plan mixed with extra exercises helped me go from 88kg to 57kg (I'm 13 male ) I did this I'm 6 and a half months I also monitored my eating and got better rest

I would also recommend doing some classes. Doing the same however many every week can be incredible boosts to your conditioning, strength and fat burn.

I wish there were actually productive comments in Jeff's videos like there used to be. I'm convinced 99% of his viewers dont even lift.

@michaelhawn4327

4 жыл бұрын

I agree with you. Many of the comments are goofy or just sarcastic. Be nice to get a little info or be able to ask a question regarding lifting and get so serious insight.

@nessav7258

4 жыл бұрын

It's a competition like who can be the funniest. At the gym, it would be like who can lift the heaviest. For only 2 reps.

@PhilD22

4 жыл бұрын

Agreed. This irritates me no no end. I hope Jeff addresses this at some point.

@BigTruckingDreams

4 жыл бұрын

@@PhilD22 it would be nice, but after reading 20 different comments of stupidity, then reading this, the smart ass in me wants to say... Dumbdumb: stupid comment Jeff: "your doing it wrong" 😅😅🤣😂🤣😂 But yes I agree, half the subs here I doubt lift or spend enough time working out.

@alineharam

4 жыл бұрын

ok, that may be a True statement. NO, it most likely is a T statement. But JC is spreading the word of healthy lifestyle, and strength. He inspires all of us, and in some way he is a failure because we could be the strongest nation on the planet and healthiest, if we followed his free advise and example.

This is 1 of your best videos that I got sooo much info from. thanks so much, keep them coming.!

great combo!

ive been skipping legs for basically my whole life. I heard they help burn calories but this video breaks it down well and shows just how effective workouts ive overlooked regarding weight-loss are. thanks Jeff!

Just did my first day of this! Never stepped foot in a gym before today so I could only do half! But my plan is to be up to at least 3/4th this time next month. Also eating better!

@caliber9881

2 жыл бұрын

@Connor Lord how's it been?

Awesome video, right to the point no BS....lov it. Thank you

Thanks for setting this up... gonna give it a go!

This video really helped me understand how to perform these workouts and understand the science behind them. Man your such a blessing. I'm going to try this because I definitely need to lose weight and belly fat. The gym has always been difficult for me but ima do my best. I'm 6'2. 250 and want to get down to 205 210 and no body fat. I also need to give up sugar, fast food. I eat alot of frozen food at krogers like pizza rolls and hot pockets.

@dantesvaljean1868

Жыл бұрын

How are you doing now?

There is so much rubbish on youtube when it comes to loosing weight or building muscle, its never clear, its click bait or just confusing. This is the ONLY channel i have confidence in . Thanks.

Excellent video. Very very effective. It's all about form and intensity. It's much more difficult than it seems like but it's very good.

Just would like to say I appreciate you taking the time out to help others and charge nothing but motivation to everyone that's watched/ing this 👌🤙💯💪

Hey Jeff, these workouts and tips are awesome. Thx! Question: a bunch of us peeps who are older and have a history of strains, tears, etc need some warm up and muscle patterning work before we hit heavier weights or intensity. Could you do a video on a whole body legs/push/pull warm up to make sure everything is firing before we rip it up? Rock on.

@Nina-ej5mk

4 жыл бұрын

He already did a video on the perfect warm up. I tried it and it's very good but you will need some time. I'd say about 20 minutes 10 best mobility flexibility drills (pre workout)

@fritzb.3978

4 жыл бұрын

@@Nina-ej5mk Thx!

@Nina-ej5mk

4 жыл бұрын

@@fritzb.3978 you're welcome

Hi, Jeff. I love your videos. I started to follow you before the pandemia. I lost many centimeters with this routine. Could you do a new version of this routine? PLEASEEE LIKE IF YOU WANT IT OR NEEDED ❤❤❤

Thank you for your information and demonstration and can’t wait to try this out.

I've been doing 5x5s for about three months after a period of inactivity (just got remarried). I've been looking to switch things up to focus on fat burning. This regiment intrigues me!

Jeff, the PERFECT leg workout for ppl with broken knees would be great

@jojandry

3 жыл бұрын

That would be great, I'm in the broken knee club

@cryptovlogger9142

3 жыл бұрын

Today I joined the club 🥺doing leg press

@fredrikbystrom7380

2 жыл бұрын

Check out "TheKneesOverToesGuy" on KZread, he specializes specifically in knee strength.

Me: trying to lose weight. Jeff: here you go brother!

@killertxymyfry

4 жыл бұрын

lol same i literally just finished my first week of meal prepping and then i was blessed with this video by jeff

I love the rapid information given. Not one second wasted on trying to sell something or trying to make us laugh. Chock full of information.

@SchuyFit

2 жыл бұрын

Heck yeah