I really like Jeff’s free YT videos. Maybe not everything works for men, but as a woman I’ve added a lot of his exercises to my boring 1 year-old training in a gym. Usually I want to avoid as many injuries as possible (I had quite a serious accident in the past and my body is so sensitive that I feel when sth is wrong after just a moment of bad training).
So far my body reacts to the exercises very well, including the weightlifting.
Moreover, after the accident I visited many physios and Jeff’s advices on how to prevent injuries are really good, as you mentioned.
His YT channel is a great source of information (I finally got rid of joint cracks, the rehab and 1 year of my training didn’t help!). However, sometimes I just want to check the exercises so it’s necessary to skip the talking parts.
It’s enough for me to build some muscles, maybe because the exercises are quite tough for me as a person with weak body, but I’m really happy I found the channel. It helped me to create different sets of workouts, I don’t have to change them quickly so the muscle confusion isn’t really a problem.
You will only be lifting three days per week. ( Yes, only three days per week. ) Each workout should take you about 60-70 minutes, door to door. You will want to rest at least 90 seconds between exercises such as bicep curls and Romanian deadlifts and up to 3-4 minutes on your heavier sets of bench press and squats. A good guideline is to rest long enough to move heavy weight but not too long to where you cool down. Use warm-up sets as needed. On work sets add weight to each successive set. A Monday/Wednesday/Friday, or Tuesday/Thursday/Saturday split will be optimally. In the end, just make sure you get three lifts in per week on non-consecutive days.