FOOTNOTES: 0:10 - I analyzed his workouts from Jan 1 to Feb 7th 2024. Here is the spreadsheet I used for the full breakdown, if you want to check it out: docs.google.com/spreadsheets/d/1mvwtrxLciyETtNCW_hbqdOBH2w1PKGcZJpzZ8IhiPQY/ 0:20 - For his total volume, the percentages won’t add up to 100% because some exercises target multiple muscles. I also didn't include every muscle in this graph -- see the spreadsheet above for a more detailed breakdown. 10:07 - When I report his rep ranges, I am referring to his full range of motion reps only. After Sam exhausts a full range of motion, he often does upwards of 5-7 more partial reps. I didn’t include these as normal reps when counting rep ranges because they would technically be beyond “task failure” as defined in the literature. It also seems wrong to count a 1/10th ROM rep as an “actual rep” so I had to draw the line somewhere.

@nprpps

3 ай бұрын

Jeff nipples

@thekapilsony4447

3 ай бұрын

Hey

@COWP

3 ай бұрын

The scientific method + Gym = perfection

@jarrettclopton5881

3 ай бұрын

Do these studies surgery people of different athletic levels? Is 6-8 sets per muscle group for all levels fitness?

@knurevicz

3 ай бұрын

How long did it take you to make this video?

Sam Sulek probably watching this and is like “looks like I gotta do more tricep push downs ”

@BachelorOfMartialArts

3 ай бұрын

😂😂😂

@TheAngelsKill

3 ай бұрын

Sam Sulek watching this and is like "looks like a little guy has an opinion on a real bodybuilder"

@razerro7925

3 ай бұрын

@@Grumpyoldman666nah

@alessandrot9877

3 ай бұрын

he ain’t watching no science based lifters

@Para-Malice

3 ай бұрын

​@@TheAngelsKilllol sam doesn't take himself that serious. he's a lot more down to earth than that.

"Studies show triceps are 4% of your muscle, but quads are 30%." Sounds like I need to work triceps 7.5x harder for them to catch up to my quads. **gunshot sound effect**

@jamessalazar302

3 ай бұрын

Uncle Dom would be proud

@johnsmoak8237

3 ай бұрын

This is honestly not a bad idea Triceps are the most underrated muscle Look at calisthenics He's a calisthenics guy but as a body builder and everyone is soo jelly

@HunterHayes-rs2yi

3 ай бұрын

@@johnsmoak8237 wow I didn't know that. I knew he was a competitive diver.

@johnsmoak8237

3 ай бұрын

@HunterHayes-rs2yi I'm sure he's still competitive at diving tbh, he's pretty good at body building too so I imagine that same discipline is there

@HunterHayes-rs2yi

3 ай бұрын

@@johnsmoak8237 yeah gymnastics would make sense. The photos I saw of him in high school he had a very good physique already Thanks for the info 👍👍.

bro found the perfect excause to watch every single sam sulek video

@Cheesecakeboi5

3 ай бұрын

Ikr but bro still critiqued Sam last time I checked this poser can’t hate on Sam if he is not as big as Sam

@kiisseli6759

3 ай бұрын

@@Cheesecakeboi5well no shit hes natural😂

@melih.akrsuu

3 ай бұрын

Ah yes excause my favorite word in the dictionary

@lapio8222

3 ай бұрын

@@Cheesecakeboi5 This is the most hilarious meat head comment ive seen

@Cheesecakeboi5

3 ай бұрын

@@lapio8222 did u just call me a meathead ?

This is why , not the only reason of course, but a huge reason, Jeff has 4.7 million subs. He watched all of Sams workout videos and then crunched out all the numbers. Damn, that is a full time job. I admire anyone who has that much patience.

@burlhorse61

3 ай бұрын

he creates content as a job-so he makes time

@KLAWNINETY

3 ай бұрын

Im pretty sure he has a team that helps him do this stuff. Also it's not like you need to watch the entire video to track his exercises/sets

@BroShed69

3 ай бұрын

he missed some important stuff, "9 sets this year for calves". Sam doesnt record calf movements he often mentions that hes doing them that day either in the car or post posing.

@NJ-500

3 ай бұрын

​@@BroShed69womp womp

@zeppafloyd

3 ай бұрын

@@burlhorse61 I guess that's the life of a KZreadr.

When Sam was a beginner he said he watched Jeff Nippard, and he recommended that people watch him too. This is really cool, or should I say, fuckin amazing that Jeff Nippard is now making a video about sam.

@ianoblen8900

3 ай бұрын

This is an underrated comment

@iitzketchup7374

3 ай бұрын

Do you know in what video he said that?

@iitzketchup7374

3 ай бұрын

Nevermind found it

@nicolastoro4594

3 ай бұрын

I started following Jeff nippard because of that video from Sam

@chrisgm13

3 ай бұрын

@@iitzketchup7374which video was it?

There’s fans of Sam who watch a video here and there, then there’s super fans who watch Sam everyday. Then there’s Jeff who watched every single set, wrote it down, then makes a video about it. Be like Jeff.

@KemIsLost

3 ай бұрын

😭😭😭

@momentous340

3 ай бұрын

If you find that worthy of your time, happy writing!

@gavinperkins9850

3 ай бұрын

And somehow still doesn’t know he did WAYYY more than 9 sets of calves

@filipek7553

3 ай бұрын

Not really... Sam mentioned that he training calfs everyday...

@minupakumarasinghe3446

3 ай бұрын

@@gavinperkins9850That part of the video made make actually laugh tho. It's just a funny mental idea.

I think you'll never see someone totally ripping on Sam because not only is he a good kid, but he's not bothering anyone...He's just sharing his journey

@Sun-diver

2 ай бұрын

How does his meat taste?

@fiftybones

29 күн бұрын

i think filming other people in the gym, even if they're just in the background, and then putting it on the internet is pretty shady though. you can tell from the looks it makes some people uncomfortable.

@warhokn4178

23 күн бұрын

​@@fiftybonesit's 100% legal and completely normal. In fact the only way to not be on camera is to not be in public. You have no expectations of privacy in public and you have to deal with it

@fiftybones

23 күн бұрын

@@warhokn4178 it might be legal, but it's still shady, and being at a private gym is not "in public". a gym would be fully within their rights to have a no camera policy.

@fnp-_-dtm3962

21 күн бұрын

⁠​⁠@@fiftyboneshow is that shady though? and of course a gym would be able to have a no camera policy because it’s there gym. i’d understand if he was recording in the bathroom/lockeroom but he’s doing this on the main floor and he’s the main subject in the frame for every shot.

I dont think even sam knows this much abt himself💀

Sam out here getting free analytical analysis’s

@hoyasfan459

3 ай бұрын

Your comment sounds like it's from the Department of Redundancy Department.

@user-fs1lc2cj5s

3 ай бұрын

“analyzing analytical analysts” -King Los

@blondeddd

3 ай бұрын

@@snappy_.you just look stupid dawg

@bipedbooby6118

3 ай бұрын

@@snappy_.​ This was the comment he posted - "I love how Sam goes in the gym with a plan for what he wants to accomplish, but not tied to specific exercises. He knows that he wants to target a muscle and use high volume to overload it and stimulate growth. The gyms that he goes to are extremely busy. Most people would get frustrated and either walk away or do an ineffective workout. He's knowledgeable on lifting and knows his body. **There's nothing wrong with his program.**" Looks like a sulek fan. I think he got offended.

@danm8004

3 ай бұрын

@@bipedbooby6118 relevant to this discussion how?

Bro hacked the algorithm

@isa-hv1lq

3 ай бұрын

Literally the first video on my homepage (I barely watch Jeff or Sam)

@Reppintimefitness

3 ай бұрын

​@@isa-hv1lq Jeff is one of the best One of the few that's near my level

@WORKSbaby

3 ай бұрын

Click baiting clout chasing

@Oplimary

3 ай бұрын

@@WORKSbabyhow😂he’s just critiquing Sam’s training, everyone has room for improvement

@RyanMcDonnough

3 ай бұрын

Who? Sam? Nah, that’s the tren.

BRO, it's so cool to see youtube videos from a person who is actually contributing to the academic knowledge about the discussed topic! Thank u for sharing your knowledge with us 💖

@jonyjo3622

2 ай бұрын

Most generic comment

@jakk221

2 ай бұрын

trash vid tbh idk why nobody's calling him out bunch of meat riders

@clarity2115

Ай бұрын

bot?

I find your videos fascinating even though I’m basically a beginner at the gym. Thanks so much

We're really living in the greatest era of recorded fitness. The fact we can have Cbum, Jeff, Dr. Mike, Sam and others all chiming in on how we can all get stronger, supported with excellent research and experience, means it's never been easier to get jacked. What a great time to be alive.

@KwisBwown

3 ай бұрын

roids

@SameemMalik

3 ай бұрын

@@KwisBwown you are acoustic

@Kilithaza

3 ай бұрын

Juicers telling you how to train is like billionaires telling people not to buy avocado to become billionaires

@mobashirmallick0786

3 ай бұрын

@ Kilithaza Dude juicers / no juicers doesn't matter , it's a personal choice , but even juicers have to perform exercise in a good form to have a good muscle definition , if u use the correct techniques & a scientific method to train , u will have a better muscle definition from ur previous form even if u aren't on roids, yes I agree u will not be as bulked as these fitness influences, but u will be better than ur previous self.

@yourstrulybostonyourstruly3185

3 ай бұрын

The Avengers of Fitness right 🫨🙌🏾

Jeff the type of guy to jump on a trend for views but provide excellent data driven advice at the same time.

@Di_yay

3 ай бұрын

Saying it’s just for the views is pathetically perfunctory

@josue.ortega

3 ай бұрын

Everyone is in youtube for the views, but some actually add value with their content

@kwasiasem

3 ай бұрын

i mean this video is made after the whole sam sulek train for critique content simmered down

@NoNameEst1992

3 ай бұрын

Calm down D riders. The guys stating a fact and being polite about it. He's not insulting your God. He pretty much clarified everything you all said in his comment already

@balance2599

3 ай бұрын

He said some good stuff but the stuff about how if you have more muscles/ muscle mass you should train that region more is so nonsensical it isn’t even funny lol, not scientific in the slightest

I love how in detail this man went with everything. Great video

Just discovered your videos man, Very glad I ran into them. Extremely formative and amazing at your craft. I look forward to seeing more of your content

Who wouldn't want triceps being 25% of your total body mass 🗿🗿

@edanridge3023

3 ай бұрын

Lol I actually kind of know why that is because I watched Sam suleck pretty much he saw the picture of Lee priest, flexing in front of Tom Platz, and decided that that was his goal, which to be fair..

@loganwolv3393

3 ай бұрын

I wouldn't. It's one of those muscles that i don't truly enjoy training since i don't have a good mind muscle connection with them, if anything i'm connecting with my elbows more. I would want biceps to be 25% of the total body mass.

@ralphsawe7175

3 ай бұрын

right lol

@trainedforthis

3 ай бұрын

@@loganwolv3393you might not be stretching the head enough, and don't load your elbows with the weight. try relaxing your back coupled with an anterior pelvic tilt while arching your lower spine, then you should feel the weight stretching and loading your triceps muscles. (this is done best on an overhead tricep extension w/ a 10in straight bar)

@connerneibert5811

3 ай бұрын

@@loganwolv3393then start training triceps more lmfao why would you want to get shittier at a muscle you’re shitty at

As far as riding the "Sam wave" goes, this is one of the better videos I've watched.

@himesh2006

3 ай бұрын

Yep. We can at least learn from this video unlike all those drama videos some guy selling cookbooks makes.

@adambaxter7380

3 ай бұрын

@@himesh2006 Lol, the Cookbook-Clown was who I was thinking of on the flip-side.

@awesomeelk2920

3 ай бұрын

I don't agree with a lot of what Greg says. But the things I do, no one was saying before him. His low calorie high volume food theory and hacks (smart pop corn, lettuce wraps) were game changers in this fitness space that most copied after. Just because Jeff and him have beef doesn't mean Greg is always wrong.

@tastytucker981

3 ай бұрын

@@adambaxter7380 Ah the Turk Trafficker

@adambaxter7380

3 ай бұрын

@@awesomeelk2920 Popcorn and lettuce wraps were around before Greg. Maybe he brought the message to another group of people, though? And no one said Greg was always wrong. Some of his videos are very good - usually the ones where he isn't piggybacking off of someone else and he's just talking about training or nutrition. Problem is, those videos are few and far between at this point.

This video was absolutely brilliant!! Well done Jeff! 👏🏼 Can we get an analysis on Josh Bridgman next?

great video jeff, thank you for your work

6:15 bro.. what?? You counted how many sets hes done on all exercises this year!? That is commitment, that is commitment to your audience at its finest.

@zachf5019

3 ай бұрын

@@HerenciaMadreHe counted every set Sam did this year

@aqwdued7777

3 ай бұрын

When you've got money, you can also delegate tasks like this to people who want money for easy repetitive tasks​@@zachf5019

@rickyf3628

3 ай бұрын

He got someone from Asia to count and paid them peanuts

@ItsChrisFtw

3 ай бұрын

No, that's called autism.

@A_Random_Rat

3 ай бұрын

@@HerenciaMadreno shot lmao

The only thing I would add is that Sam does most of his calf training off video, as well as his adductors. That does add a lot of unknown sets to the mix.

@PsychedellicaMitch

3 ай бұрын

he trains calfs like every 2nd day i think

@mearsite

3 ай бұрын

@@PsychedellicaMitch every 2nd day? wow that's quite often. He really loves his calf training then.

@efiestin5436

3 ай бұрын

Hasn’t he mentioned how his calves are fine to his lacking and he doesn’t train them often?

@walkerhnatiw9302

3 ай бұрын

@@efiestin5436 no I’m pretty sure he trains them every second day, but does it when he goes in to do cardio so it’s rarely filmed. At least I remember him saying this earlier in the year but it’s possible that it’s changed since then

@boyman00123

3 ай бұрын

Correct

One of the most in-depth analyses i've seen! Also I HAVE TO know what that t-shirt you're wearing is from, looks so good :O

Good video Jeff. Haven't seen such a breakdown video before.

This is actual the only useful critic of Sam ive seen. Kudos Jeff, you didnt make it some bullshit personal vendetta but you actually analyzed his training

@likemysnopp

3 ай бұрын

yeah but he did miss that Sam have said he does insane reps like 15+ reps. And that he doesnt show all of it in the video since it will simply take up too much time kind of. Idk.. he did say it just one or two times so.

@piotrgoacki9070

3 ай бұрын

​@likemysnopp how is 15+ reps insane? Still within 5-30 reps for hypertrophy

@chrisoliver4663

3 ай бұрын

@@likemysnopp There's nothing insane about 15+ reps...

@DaClipPlugg

3 ай бұрын

Nun insane about that@@likemysnopp

Great video, as always!

I love that Jeff Nippard is bascially the mage/nerd/scientist archetype in this RPG world of bodybuilding Sam is clearly a high charisma high strenght type

@lhuce7586

3 ай бұрын

Perfect.

@andresramirez5306

2 ай бұрын

Perfect analogy lol

@edanridge3023

2 ай бұрын

Lol you can’t can’t just combine my too passions so casually like that, now I have to think of classes for every bodybuilder, DAMN YOU 😂

@sfgqk

2 ай бұрын

I can feel the deep awakening from this sentence

@minhuang8848

2 ай бұрын

Sam is like a battle mage or even barbarian, enhancing yourself with rage as a side effect or something

The two biggest science base guys in the fitness industry are both 4'11

@iJizzInYourMouth

3 ай бұрын

Lol facts

Nice work jeff🤜

This is respect Jeff!!! We love Sam and we love Jeff! Thank you bro for such a overview!

I used to be obsessed with optimal training. Since I hit a plateau, I've switched to a bro split (just modified according to my goals, the only body part I hit twice a week are legs), and I can say that I'm not only making progress again (even with the rest of the muscles that I train less frequently), but also I'm enjoying going to the gym again, at the time I'm making terrific gains. At the end of the day, being optimal is not important (this is more relevant when you are an intermediate/advanced), the key thing is consistency, and doing things that motivate you, and push you to go all in on every workout.

@BodyWeightStrong

3 ай бұрын

100 percent. An 85 percent great workout that you will follow 100 percent over time trums the 100 percent workout you hate and will only follow 60 percent of the time. And if you train for a decade or two, what you do matters even less. You will get as good as you can get regardless. This fearmongering, and chasing dudes to buy into the "best" is stupid at best and worthy of capital punishment at worst.

@tahayassineabouloifa405

3 ай бұрын

Same thing happened to me man I was hell bent on tracking everything which led me to lose motivation for the gym but ever since I started doing the bro split again it's been fun

@yfz450rider39

3 ай бұрын

That has nothing to do with switching away from optimal. It's just important to switch training regiments. Of course you are going to plateau if you do the same thing over and over for months or years. You can still train with a science backed split but swap the workouts completely and continue making progress. Doing something new will always build progress easier, but again that will plateau eventually.

@user-rq9ig9bt2t

3 ай бұрын

Facts

@isidrogonzalez6529

3 ай бұрын

Do you feel like your upper body progress isn’t affected by only being trained once a week? I think being able to focus on one body part per day would be awesome to focus and just blast it out but I’m not sure if I would still progress while only doing it once per week

Great video, but a small critique: From what I understand, Sam often does extra sets of calves or forearms off camera at the end of his workouts (after the pump check). So, Jeff said he only did 9 sets of calves, but it was probably more.

@MaiconJunio.

Ай бұрын

A loooooooooot more

dont know if you are *from* Newfoundland, but for some reason I just started going to the gym(literally today was my first day) and your video showed up in my feed and I immediately said to myself, "Nippard sounds like a Newfoundland name" and as a Newfoundlander I immediately subbed lol. Watched a bunch of your videos since and I love it so far!

Great video as always. Really missing your day in your life/gym videos. Please try to do those as well..

When you want to binge a creator's videos but still have to work

Science based lifter for about 6 years and Sam has actually been a breath of fresh air for me. My routine became too strict, too focused on optimality and I really stopped enjoying the gym, Sam made it interesting again. Just a bro having fun chucking weights around, like me when I started. I have 0 aspirations of ever stepping on stage, I just want to be healthy, strong and jacked, watching Sam train made me realize I don't need to be optimal, in fact it was costing me. Your video on minimalist training really opened my eyes to that before I even ran into Sam. Using his split was able to really focus on each body part one at a time and understand what exercises and rep ranges really work for me. I then built a list of high SFR exercises per muscle from my years of experience, out of the soup of 6 or 8 exercises for chest on the list I can pick whatever 2 or 3 I want when training the muscle depending on how I feel (based on joint fatigue, energy levels, etc) while ensuring variation (incline, flat, stretch under tension, and big contractions). I'm still tracking progress and volume over time as I track everything I do basically in instinct so I can observe in the long run if I'm getting stronger or not. I'm having a blast, in love with training again and making more progress than I think I did in the year before I switched approach

@user-vv2wx4kc1k

3 ай бұрын

If only he could catch a breath

@soonerborn7603

3 ай бұрын

I always followed such a strict program. I’ve recently decided to have a push day, a pull day, and a leg day. I just set a timer for one hour and just do whatever feels good on those days while hitting the important movement patterns (horizontal push/pull and vertical push/pull). It has made my workouts more enjoyable and less robotic or analytical!

@slackerm1

3 ай бұрын

Your muscles don't care about or know what a program is. Just fucking lift

@tomog1

3 ай бұрын

same exact experience as me, lol

@ysq724y

3 ай бұрын

I love his grounded, roids approach

Great video! Thanks for sharing

That's exactly why i love Sam's videos. He absolutely loves what he does and he is good at it. What can be a better sight than watching smone chasing his dream and crushing it.

“Only thing natural about that boy is his hat”

@WORKSbaby

3 ай бұрын

He’s totally natural your jealous because you don’t work hard

@StevenWynn302

3 ай бұрын

@@WORKSbaby😂😂😂

@VernCrisler

3 ай бұрын

Gotta love Ronnie..

@WORKSbaby

3 ай бұрын

@@StevenWynn302 idk ppl are weird haters if you can’t get muscles in the gym why work out ? Everybody don’t need steroids for sun ppl they don’t even work

@coolbutnotverycool1440

3 ай бұрын

​@@WORKSbabywhy are you defending sam here everywhere, this video isnt even hating on him

Unsure if you have had numerous studies published, but if this is the first one for you Jeff, congrats and well deserved! Proud is an understatement, well done!

@zoomies7098

2 ай бұрын

@@Nomad_Skateboarding he’s listed as an author here: pubmed.ncbi.nlm.nih.gov/38249086/ Weird ego statement from you man.

@sorders9269

2 ай бұрын

@@Nomad_Skateboarding Jeff is a scientist bruh he literally has a degree in Biochemistry. This isn't just a KZreadr selling shit, Jeff is an actual scientist.

@swordiexd

2 ай бұрын

@@Nomad_Skateboarding Well mate, he may NOT be "good" but I am. As someone with a viable PhD in biomechanics (and by all means I'll give you proof if you want), I would trust this information.

@stovehanes

2 ай бұрын

@@Nomad_SkateboardingIt’s not that serious. This video is a critique of another KZreadr’s training. Not sure why you’re mad he makes money from a diet app or training templates. He is generally giving out good advice for free to millions of people.

@friend7681

2 ай бұрын

@@Nomad_SkateboardingI think you are just making Auge

I think this is actually a pretty good breakdown of a persons training and a good way to look at yourself to see where things can be optimized.

Well done on your personal research. I enjoy the video you created. !

Sam's training aside, his gear regiment is spot on.

@naantjez

3 ай бұрын

bro's dead @ 40 but it's effective for sure

@likemysnopp

3 ай бұрын

oh you mean his genetics.. which is why what ever he is on works to begin with. Yeah he got good genetics, clearly

@hercules_144

Ай бұрын

Yeah you've clearly never heard of genetics. These guys have rare myostatin deficiencies which is what allows them to get to that size in the first place. Gear plus insane genetics = Sam Sulek/Ronnie Coleman/Jay Cutler and all these mass monsters. If you take gear and don't have the genetics for it, you're not going to look anything like Sam. Trust me. Most gear users don't look that good.

jeff always knows the best way to get the views

@naquihasanshamsi9937

3 ай бұрын

when nerd become bodybuilder

@eshoosca

3 ай бұрын

@@naquihasanshamsi9937 most bodybuilders are nerds

@lestath2345

3 ай бұрын

​@@eshoosca Most nerds are bodybuilders

Hey Jeff! I wanted to thank you for your awesome videos. You are a huge inspiration to me in the bodybuilding world. I'm also 5'5" and plan to stay natural. Much respect!

This was a very respectful critique in my opinion. And yes, I’d love to hear more about his diet.

Jeff how much work went into this! 😧🤩

Jeff you are a legend. Striving to provide accurate information and being so committed. I love it, keep it up!

This is brilliant Jeff!

Dr. Mike/Jeff taught me how to slow down my movements with controlled proper movements while Sam pushed me to lift heavy. Putting the two styles of working out together has fixed my form while also using progressive overload to up my strength while keeping that form. Love your videos, Jeff!

@MegaFregel

3 ай бұрын

You perfectly described Jeff's "style". You not mixing anything up its just that Jeff teaches optimal lifting and Sam, from what ive seen in this video, is more of a bro lifter.

This dude went through every samnsulek workout video, (which is about 50min long each), and counted everything into a spreadsheet. Impressive.

Gotta love how Jeff points out that with enough anabolic PEDs, virtually anything works for gaining muscle, even doing nothing. Unfortunately, when a lot of PED users hit a plateau, instead of learning from their mistakes and refining their training/diet, they simply increase the stack, because it's a lot easier and more effective. This is why competitive Natties, tend to have a much more advanced level of knowledge than competitive Enhanced (even though the Enhanced are much bigger than the Natties). Don't get 1st place in an untested bodybuilding competition? Simply up the stack. Don't get 1st place in a tested bodybuilding competition? You're forced to refine your training technique/diet. Sam Sulek's technique definitely needs work, and his diet is fucking god awful (he eats so much trash he might as well be a garbage truck), yet he lucked into the genetics that allow him to hyper respond to steroids. It's easy to be motivated to workout, when you're constantly seeing rapid improvements and gains, especially when you're taking enough testosterone to drop a rhinocerous.

@dontakeshit

3 ай бұрын

Has he claimed to be natty thoughm

@Scott-fy7fm

3 ай бұрын

Sam is also very young, people his age can get results with crappy diets far more than older people can, most people do t start not ing the effects of horrible diet until their later 20s when their metabolism starts slowing

@edanridge3023

2 ай бұрын

I actually disagree with all of that, some the best most strict form I’ve ever seen was from professional bodybuilders roided out of their minds, in fact it arguably becomes more important because you become more prone to injury, and some of the most jacked natural guys I’ve seen just throw around weights, as for food honestly Sam gets a real bad rap but I’ve watched his full days of eating and outside of bulking he eats pretty normal, and tracks all his macros, health of food when it comes to gaining and losing mass really doesn’t matter just calories in versus calories out and getting enough protein, and this is not a controversial statement. It has been proven over and over not just by bodybuilders. But by nutritionist who will straight up tell you if you eat less food, you will lose weight and if you eat more food and lift weights, you will gain muscle, the food can be protein powder and table sugar it doesn’t matter, like Sam looks the way he does because of steroids, but there are photos of him when he was natural, and honestly he was still jacked The guy just has great fucking genetics and lifts all the time, which is the main thing that will get you Jacked more than food or form is consistency

@jakk221

2 ай бұрын

its all fkn guess work with no real scientists in the field. im guessing ur pretty small to be lapping this trash up

Amazing video, very informative.

great vid, do another one for his diet!

Bro needs to drop a whole separate video on how he analysed through all those videos

Great assessment of Sulek. I agree with you that training to failure so much can cause problems. When I did it I got injured more often. Thanks again for your spot on assessment of Sulek we can all learn from this well done video

@Brettsparadox

2 ай бұрын

Yeah training to failure is great if you're juiced up. If you're natural you'll do more harm then good

@johnreidy2804

2 ай бұрын

@@Brettsparadox The worst thing a new trainee can do is copy people like Sam Sulek and others who juice

Thanks for your hard work 🙏

Excellent breakdown. I am currently creating an education course for canfitpro (Canadian PT certifications/regulations/etc) on hypertrophy training and listened to this at the same time. Had great bullet points for me to elaborate on for my programming section! Thoroughly enjoyed this. Please do the nutrition too -- very curious.

getting a full ROM on preacher curl's is also a great way to tear your biceps especially for someone who's using gear not recommended

@Scott-fy7fm

3 ай бұрын

I've always had the most trouble with biceps, and full extension preacher curls work great for me ONLY with super low weights and high reps not to failure, just as a stretching exercise. When I try doing them as a normal lift fully extended like that it wrecks me for at least twice as long as my normal recovery time

@martinverma2173

2 ай бұрын

@@Scott-fy7fmit's a stretched-based exercise so it causes the most muscle damage. they tend to cause the most growth but also the most fatigue. the same is true for incline curls.

@spangler3901

2 ай бұрын

Dang is that why I can barely straighten my arms for 4 days after my bicep training 😂

@Scott-fy7fm

2 ай бұрын

@@spangler3901 u get that too, I've started laying off doing bi's after back because it just overloads them too much, I make sure a few of my back exercises end the movement with a very hard connection of the bi's. Close grip palms towards you pulldowns are amazing for bi's and they don't strain that part of your elbow

9:05 Unrelated to the topic but i never though to do Bulgarian split squats like that. Looks a lot more comfortable then your foot flat on the bench.

@cspahn3221

3 ай бұрын

the foot flat on the bench is hell

I love your videos. i have a question related to your video a year ago (The Worst Supplements Everyone Takes For Muscle Growth (Science Explained). in that video you list TURKESTERONES and TRIBOOSTER as things not worth taking (wish i had seen it befor i bought 1 new bottle of each) my question is this. is MuscleTech, Clear Muscle, HMB Free Acid, 84 Liquid Softgels worth buying? or is that also a big waste of money? the guy in the store in my city recommanded TURKESTERONES and TRIBOOSTER and Clear Muscle HMB. i would really love to hear your thought,.i hope you can answer this. i hope your having a great day and keep up the great work . your videos are great Love from Sweden

Literally love these videos

We just posted a pretty interesting video about Sam and Jeff that you might like.

@JS-uh9hs

3 ай бұрын

Ha nice - Jeff got some love from the girls in that vid but Sam Sulek didn't

But quads being a bigger muscle means that it can take longer to recover and get a bigger stimulus with less sets (more fast twitch)

I was training quite consistently, 3-5 times a week. I hit a wall with my progress and enjoyment of gym, I focused alot on perfect technique, diet, reps and sets, sleep etc. I decided to just go the bro method after seeing one of my friends constantly go gym, make progress and not be strict in any sense. I copied him and I'm really enjoying it, doing the bro split or train what I feel like, lift heavy weights, cheat reps sometimes, don't stress too much with sleep and I'm not too strict with my diet. I'm currently going the a lean bulking phase.

Would love for this to become a series

My understanding of "using good form" is to reduce risk of injury and to have better control over what you are doing and why. Everyone's anthropomorphics are a little bit different so "good form" often varies from person to person, especially with free weights and compound exercises, but consistancy is what it's really about, not doing everything exactly like someone else.

@microondasletal

3 ай бұрын

Exactly. The more experienced I am (been training for +10 years, really really consistently for around 5) the more I get into the "bad form group". And no, it's not bad form at all, I've simply learned what burns my muscles to death and I exploit certain patterns in order to achieve superior growth. And fuck me, it works. Critiquing someone's form when he's actually jacked and experienced and you're far from that level is pretty laughable (not talking about Jeff here). As long as the muscle is actually being worked and correctly engaged, you can achieve failure in a variety of ways, plus not all of us need the exact same form in order to achieve the most hypertrophy. It's funny as hell that virtually everyone has traditionally been critiquing pro bodybuilders for doing lengthened partials (labeled as "bad form" by numerous gym noobs) and now new research comes out to say that they can be just as good as full ROM and even superior in certain contexts. Most of us who are into the intermediate/advanced territory already knew this, and those who were critiquing are now licking pro's asses for doing lengthened partials to failure. This "science to death" belief gets kinda tiring sometimes. 50 years from now someone will look at our current beliefs and consider us morons who knew nothing about exercise. And those who only follow and apply the latest science will unfortunately have to change their opinion a hundred times.

@dooby1445

3 ай бұрын

@@microondasletalYou literally couldn’t have been more right. Holy shit what a refreshing comment.

@4rchim

28 күн бұрын

good form : the thing that won't injure you and burn the most. yessss xD

Anabolics work like a charm. If you have a BMI of around 24 with a body fat percentage of 14%, you can expect a FF gain of roughly 8 kg by sitting on your butt with some testosterone for 20 weeks.This is already an example of what it does to your body without doing anything, I believe that Sam Sulek uses a very high dose of steroids, and together with training as hard as possible, these are the results.

I learn from Sam that I was not pushing myself hard enough through workouts and was undermining my strentgh, I don't push myself to failure but I appreciate seeing someone put their workouts out there for everyone to see it takes guts to do that!

@jdiaz4877

22 күн бұрын

@DASO_MILITIA TREN: Train, Rest, Eat, and Nutella? LOL

The video you did with John meadows instilled in me primer sets and Sets to complete failure and how to utilize them. Never looked back. Now adding all these techniques to my training as time goes it so satisfying. LLPs and all sorts of stuff

HIS ROUTINE IS SPECIALISED FOR HIS INDIVIDUAL NEEDS BY HIMSELF

Yeah, a science-based training approach can suck the fun out of a pastime.

Great video!

holly crap jeff -- youre cray cray .. i love it. cant believe you did this

Why do y'all drool over this dude?! I don't get the worship. It's out of hand.

You forgot the 1100 grams of tren.

@ryoo.

16 күн бұрын

And 1 pill of uranium each day

i appreciate all the research

I fucking love Jeff’s work and how his brain puts these videos together. They hit me right

Excellent. Can u fix his PED abuse and get him off?

we call drugs "supplement" now?

@melchiordelaunay2539

3 ай бұрын

"anabolic enhancement" is already pretty clear.

@nowahblanco9935

2 ай бұрын

you probably bench the bar

@Koshceck1

2 ай бұрын

This dude is a nice polite person so saying it that way is a good way to not sound like a hater. He clearly isn't one.

Hi Jeff, love watching your video, thank you for providing so much knowledge to us. And how's everything going with Steph? Really miss her...

I also cut out the deep stretches to avoid another injury to my bicep tendon and rotator cuff...still getting great gains.

5:10 cbum doesn't even write down his weight/reps and usually goes by feel in his workouts. He says that's for 😺s. Shows that overthinking every aspect of your workout isn't always positive

Take enough steroids and most of the advice in this video won’t matter. I think Jeff was trying to get at this.

I didn't need this nor would I ever want this video. But really good job Jeff! Solid quality.

Awesome video idea

I'm just trying to figure out why you think your opinion overrides Sam's. It's black and white who is bigger...

@pmnt_

2 ай бұрын

and it's black and white who is natural and who is enhanced.

@madprunes

2 ай бұрын

Jeff's advice applies regardless of enhancement that is why it overrides Sam's, and most of the worlds gym goers are not enhanced.

@ViralAiPodcast

2 ай бұрын

Comments like this man, wooooshhhhh.🤣

@jakk221

2 ай бұрын

never train like a small guy

Its funny to see someone self appoint himself as a authority on science of exercise.

@KanWest-mv6dr

3 ай бұрын

You can't possibly be talking about Jeff right? Do you know his credentials?

@madprunes

2 ай бұрын

Yeah it's not self appointed, Jeff is well known and respected as an authority.

@early20s18

2 ай бұрын

@@KanWest-mv6dr What are his credentials? Aside from being small?

@jonathanaldridge2310

2 ай бұрын

@@early20s18bachelors in biochemistry, countless peer reviews by phd’s in biomechanics and biochemistry, very well respected among power lifters all the way to body builders. competed in the IFBB and received his pro card when he was 19 and won his first ever competition when he was 18 (non IFBB. his win is what got him into the IFBB.) man has the credentials if nothing else edit: spelling & more info

@sunshinefl6586

2 ай бұрын

What's FUNNY is that you're watching his videos...🤪🤪

Diet info would be so interesting!

hey jeff. do you have any content on how and when to change training plans . i‘m nearly done with your the pure bodybuilding programm and wondering what i should do next. scientifically approach of course :D

Congrats on your publication. That's so cool

"Yeah so this study of n = 12 untrained lifters over the course of 8 weeks found that there was a 6% improvement in muscle mass doing sets of 9 instead of 8. Heckin' science'd." Oh I Heeckin Love Science 😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨

This video has many flaws unfortunately. I.e. just because a muscle is bigger you dont have to train it more often.

@madprunes

2 ай бұрын

I don't recall him saying that, just that it's a bigger muscle and it's being trained less often which is sub optimal. What other flaws do you see?

@TheSandkastenverbot

2 ай бұрын

1) You meant to write "e.g." and not "i.e." 2) He never said that 3) I think we all agree that the lower half of your body that contains about half your muscle mass and more stabilizers than any one of us can ever memorize should see more training volume than a single three-headed muscle that does nothing more than extending your arm.

@justsomeguywhoneverdies9210

21 күн бұрын

I want to know the other flaws you found

Pretty cool video idea. A unique perspective.

Sam is the man. Gotta love the effort and dedication 💪

Good video, you applied your talents for analyzation to the video. Sidenote, I have to say, even before this video I tallied the sets for your hypertrophy workout. For the 2nd 5 wk version, full body version had 32 sets for thighs and 23 for back in one week. I suspect because those are muscle groups that can take a lot of activity. Still, after completing the 10 wks, I modified it to cut down on back and thighs. I spread out to do more with the other muscle groups as they did not grow as much while the legs and back were a bit overtaxed on occasion.

@WasatchWendigo

3 ай бұрын

I'm also transitioning to having exercises for triceps, biceps, forearms, traps and calves be strictly myoreps with a superset (two exercises back-to-back) I've worked out for awhile and it seems to be helping with the stagnation.

Crazy how Jeff did the stats 😂maybe Sam will watch this and try balance it all out ! Thanks jeff

Thanks a lot for the vid yes plz do a vid on his diet

Been watching Sam since he hit the KZread scene but i enjoyed watching this. Gives you some perspective.