einzelplan-shredded

Jeff Seid is one of the most popular fitness models right now and he is the youngest IFBB-Pro of all time. Together with Jeff we developed the workout series “Shredded Club”. It’s all about pushing yourself to the limit! In the videos Jeff and Felix will show you what it takes to reach your goals and how to be part of the “Shredded Club” – it needs passion, commitment and most important “love for the sport”. In the following text Jeff will tell you about his lifestyle and his workout.
The message is pretty simple: “Just be the best you can be!”


You might ask: What is the “Shredded Club”? And how can I become a member? The “Shredded Club” is not a typical club or association. It’s not possible to join the normal way. It’s a metaphor; it stands for pure passion for the sport and pure commitment. Everybody, who loves the sport, who always pushes himself to the limit, is part of the Shredded Club.

I wanna serve as a model… life is not just about working out hard. For me it’s important to work hard in general and to be the best I can. My body is the result of hard work – a result of passion and dedication!

The discipline you learn in the gym will be your advantage in life. You will learn to love hard work – Success in sports leads to success in life.Be part of the „Shredded Club“!

STEP 1: INTRO


STEP 2: BASICS

People often think that I am a really lucky dog. I am the youngest IFBB-Pro of all time and I earn my money with the sport I love. However, the journey to who I am today was tough. With the video series I want to show you how to reach your goals – that’s what the “Shredded club” is about!

How I work out? I like lifting with heavy weights, but I also like to do many reps. The “Shredded Club” workout does not fit in the classical training systems. The goal is easy: “shredded as fuck”.

FREE WEIGHTS – FULL RANGE MOTION

I don’t like all these new high-tech machines in the gym – and I gonna tell you why. The training with free weights improves your coordination what will make you stronger. Additional free weights have the advantage that I can use a full range motion. Using the full motion is the best way to load the muscle. The stretching of the muscle will increase the blood flow and the oxygen supply.

EQUIPMENT

If you need workout equipment is an issue all athletes love to discuss about. I don’t use a belt or Lifting straps. Exercises like deadlifts are a whole body workout, and you don’t need equipment if you have a good work posture. Not using equipment correlates with my motto “I want to make it harder – not easier!”

PUSH YOURSELF TO THE LIMITJeff Seid - Beeing shredded is the result of hard work.

To reach your goals you always have to push yourself to the limit, using intensity techniques will help you with that. Drop sets, supersets or 5 sec negative reps, which you can see in the video, will help you a lot.

On day 5 I am doing biceps and triceps with the superset. Superset means I hitting two muscles in one set – one right after the other, I don’t take a break in between. The muscles should have the contrary function – biceps = bending vs. triceps = stretching. With my superset workout I get a nice pump – that’s how working out is fun.

A drop set is the simple technique. You perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage. With drop sets I can squeeze out everything I got.

Another intensity technique is called „5 sec negative rep“. After I worked out until failure my buddy will help me the lift the weight. I just have to hold the weight and do the eccentric movement.

I hope my advices will help you a bit. So Work hard & get shredded!


WORKOUTSPLIT VIDEOS WITH JEFF SEID

Now it’s getting serious…In the overview above you can find your workout split for the next 12 weeks. Every day of the week there are different exercises – in my videos I will explain each day in detail. The continuous training will pay off. Let’s get it on.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
CHEST/TRICEPS BACK/BICEPS/ABS LEGS CHEST/SHOULDERS/ABS ARMS CARDIO CARDIO

DAY 1 CHEST/TRICEPS

DAY 1 – Chest & Triceps

  1. Inline Bench / Schrägbank
    Warmup: 15 Reps
    Working sets: 12/10/8/6 + dropsets
    Breaks between sets: 120 -180 seconds
  2. Cable Cross Over / Kabelzug kreuzend
    Working sets: 12/10/8/8 + dropsets after EVERY set
    Breaks between sets: 120 seconds
  3. Flat Bench Dumbbell Press + Flies / KH Flachbankdrücken + Fliegende
    Working sets: 12/10/8/6 + both excercises as supersets
    Breaks between sets: 120 -180 seconds
  4. Chest Dips
    Working sets: 3 sets until muscle failure
    Breaks between sets: 60 seconds
  5. Skull Crushers / French Press
    Working sets: 12/10/8 + dropsets
    Breaks between sets: 90 – 120 seconds
  6. Rope Push Downs
    Working sets: 12/10/8 + dropsets
    Breaks between sets: 90 – 120 seconds

DAY 2 BACK/BICEPS/ABS

DAY 2 – Back & Biceps

  1. Deadlifts / Kreuzheben
    Warmup: 15 Wdh
    Working sets: 10/8/6
    Breaks between sets: ca. 180 seconds
  2. Close Grip Lat Pulldown
    Working sets: 12/10/8/8 + dropset for EVERY set
    Breaks between sets: ca. 120 seconds
  3. Wide Grip Pull-Ups / Klimmzüge mit weitem Griff
    Working sets: 3 sets until muscle failure
    Breaks between sets: 90 seconds
  4. Cable Rows / Rudern am Kabelzug
    Working sets: 12/10/8 + dropset for EVERY set
    Breaks between sets: 90 – 120 seconds
  5. Barbell Curls / Langhantel Curls
    Working sets: 10/8/6 + dropset for EVERY set
    Breaks between sets: 90 – 120 seconds
  6. Seid Hammer Curls
    Working sets: 10/8/6
    Breaks between sets: 90 seconds

Day 3: Legs

DAY 3 – Legs

  1. Squats / Kniebeugen
    Warmup: 15 Wdh
    Working sets: 10/8/6/4
    Breaks between sets: ca. 180 seconds
  2. Leg Press / Beinpresse
    Working sets: 10/8/6/4
    Breaks between sets: ca. 120 seconds
  3. Stiff Leg Dumbbell Deadlifts / Gerade Beine Kreuzheben mit KH
    Working sets: 12/10/8/8
    Breaks between sets: 90 seconds
  4. Leg Extentions / Beinstrecker
    Working sets: 12/10/8/8
    Breaks between sets: 90 seconds
  5. Hamstring Curls / Liegende Leg Curls
    Working sets: 15/12/10/8
    Breaks between sets: 90 seconds

Day 4: Chest/Shoulders/Abs

DAY 4 – Chest & Shoulders

  1. Flat Bench Dumbbell Press / Flachbankdrücken mit KH
    Working sets: 5/5/5/5
    Breaks between sets: 180 – 240 seconds
  2. Incline Dumbbell Press + Inline Flies / Kurzhanteldrücken + Fliegende
    Working sets: 12/10/8/8 + superset
    Breaks between sets: 120 – 150 seconds
  3. Arnolds + Bent Over Rear Delt Raises / Arnolds + Vorgebeugtes Seitheben
    Working sets: Arnolds 12/10/8/8 + superset 15/15/15/15
    Breaks between sets: 120 seconds
  4. Upright Rows / Aufrechtes Rudern
    Working sets: 12/10/8/8 + Dropsatz
    Breaks between sets: 120 seconds
  5. Lateral Raises + Alternating Front Raises / Seitheben + Alternierendes Frontheben
    Working sets: 10/10/10 + superset
    Breaks between sets: 90 seconds

Day 5: Arms

DAY 5 – Arms

  1. Barbell Curls + Skull Crushers / Curls mit Langhantel + Frenchpress
    Working sets: 12/10/8/8 + superset
    Breaks between sets: 90 seconds
  2. Hammer Curls + Alternating Half Curls / Hammer Curls + Alternierende halbe KH-Curls
    Working sets: 12/10/8/8 + superset
    Breaks between sets: 90 seconds
  3. Dumbbell Scole Crushers + Decline Alternate Scole Crushers
    Working sets: 12/10/8/8 + superset
    Breaks between sets: 90 seconds
  4. Concentraion Curls + Single Arm Extentions / Konzentrations-Curls + Einarmiges Überkopf-Strecken
    Working sets: 15/12/10 + superset
    Breaks between sets: 90 seconds

SHREDDED CLUB NUTRITION BY JEFF SEID & FELIX VALENTINO

SHREDDED PYRAMID

Jeff Seid's Shredded Pyramide

The SHREDDED PYRAMID shows you which food is the best to support you with your goals. It may look a bit like the classic food pyramid. However, to be successful at the gym there are some important differences.

I classify my foods in 3 groups, which are like the macronutitions – proteins, carbohydrates and fats.

Proteins are the basis of my nutrition, because they help to build my muscle. I really like animal protein, because it has a very high biological value.

Carbs are the best source for enegy so you should not cut these out. Sweetpotatos are packed with nutrition, that is why these are my no. 1.

The third factor are fats. I always take care that I eat a lot of good fats. Good fats are polyansaturated fat acids. These are essential for hormon production and for other metabolic processes.

MACRONUTRIENT RATIOJeff Seid's Nutrition Tip - Abs are created in the kitchen

Your nutrition should be adapted to your needs. If you want to get the shredded look – your nutrient balance should be like this:

45% proteins – 35% carbs – 20% fat

That mix gives you much energy plus many proteins for your muscles. The fat is reduced in your nutrition – 20% is just enough for all the essential processes in your body.

To know how many grams of proteins you should eat now you need to make a calculation.

SHREDDED CALCULATOR

The amount of calories you would need to get the maximum success from your training is individual and depends on many factors like what you doing besides the workout. The shredded calculator should only give you a rough orientation.

GENERAL TIPSJeff Seid's Nutrition Tipps

  1. Write down everything you eat! If you put everything in a list you will get a better awareness of what you eat. Just the fact that you have to write down what you eat and track calories makes you think about your meals much more.
  2. Your goal shouldn’t be to lose weight as fast as possible. Losing weight the healthy way doesn’t happen from today on tomorrow. When I prepare for a show, my goal is to lose a max of 500 grams a week – that way I am retaining as much muscle as possible.
  3. Know your body and your metabolism! What you can eat and how much you are allowed to eat depends on your metabolism – your body type – on the one hand and on your goals on the other. You’ve probably already heard of the different body types: Ectomorph – the hardgainer, Mesomorph – the normal guy and Endomorph – the strong heavy guy. You have to gain experience and use your knowledge to find your diet plan – only that way you will have the best results.
  4. Define your goal! When I am competing on stage I have a body fat of 3-4 percent. However, for the normal shredded look should have a body fat of 8-9 percent. If you are losing too much weight, you will also lose a lot of power. That’s not worth it!
  5. Do your homework – get shredded! Counting calories might be annoying. After you did the entire calculation for a couple of weeks you will get a feeling of what you can eat and what you can’t – than can leave that annoying math behind you. In my video I recommend a nutrient balance of 45% Protein, 35% Carbs and 20% Fat. What does that mean? You need to do some calculations or use the shredded calculator.

SHREDDED CLUB WORKOUT SERIES SUPPLEMENTATION

SUPPLEMENTATIONJeff Seid's PRE Workout Booster

There are over thousand products on the supplementation market. Everyone promises that he has the special recipe which will make you strong as Hulk. – Forget about them! Only a few products are essential to achieve your goal. You must only concentrate on those “basis-supplements”.

Like the name supplement is telling you – those products are just an assistance for your normal every day nutrition. If you are very sportive it’s difficult to supply your body with all the needed nutritions – supplements will help you with that.

My “basis-supplements” are: Whey-Protein, Casein-Protein, Creatine, BCAAs and Glutamin. Whey is getting fast absorbed. That’s perfect right after my workout or in the morning if my breakfast is not sufficiet. On the other hand Casein is a very slow protein. I drink my Caseinshake before I go to bed, that way I have a good protein supply the entire night. Creatin, BCAAs and glutamin are my workout supps. This combination gives power and it supports gain and regeneration.

Besides these basic-supplements I am a big fan of preworkout boosters. They are helping me to turn on the beast mode and give a lot of pump. I even developed my own booster. It will be available in aprilon the german market. It really gives you a kick – give it a try.

Jeff Seid's Lifestyle Advices


SHREDDED CLUB MOTIVATION BY JEFF SEIDJeff Seid's Fitness Motivation Advice

I’ve always had the goal set myself apart from the general mass and to become famous. An interesting question is how I am finally become who I am today – dedication , perseverance and self-confidence are the characteristics that distinguish me. I have suffered several setbacks in my life – but according to the motto “What doesn‘t kill you makes you stronger ,” I could always achieve new strength and motivation from the situations.

As a young boy I have always said that I want to be something special – just average was never enough. In my youth I had the dream to become professional football player and one day playing in the NFL. Thanks to hard work, I was on the right track and was in my high school All- State football player. But the dream of a professional career gone wrong as I tore my anterior cruciate ligament two times.

Instead of giving up in such a situation, I then placed the accent on the bodybuilding at the age of 18. Always preceded by the intention “not being average. The goal always clearly in mind, I have the motivation every day to push my limits and to get the best out of me.

Actually, it’s quite easy to have success. You have only ask yourself: ” What I want to achieve and what I am willing to give for it? ” Whatever you do, you always have to deal with the consequences for your actions – for better, or for worse.

“You are the director of your life” If you’re lazy and hang around on the couch , watching tv and eating fast food, the consequences are foreseeable. You will feel tired and as a result, you will continue to be a “couch potato” – a vicious circle. You have to have the strength to break this vicious circle. If you go to the gym, your body will thank you. By training your body is intensely powerful and you’ll be raring to go. You’ll be ready to live your life.

You can achieve anything if you really want it. But there is a huge difference between “I want something” and “I am willing to do anything to achieve what I want!”. This mind is the one that sets apart from the crowd. Your success will not only be limited to the Sport – the setting that brings you success in the studio, will also help you at your job and personal life. The love of hard work and perseverance, even when things get difficult, are the traits that have made me successful.

Get more motivation videos and motivation talks.