The Most Scientific Way to Train Your BACK | Training Science Explained
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- Опубликовано: 22 июл 2024
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IN THIS VIDEO ▹
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/1...
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etd.fcla.edu/UF/UFE0000772/pug...
www.researchgate.net/publicat...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/1...
www.sciencedirect.com/science/...
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This video was edited by Jeff Nippard and Rashaun R using Final Cut Pro X
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I'm 5'5, 173 lbs. My form was sloppy in this video. I was sick while recording this workout and didn't want to drop my weights back too much, but re-watching some of this footage, I think I should have. Anyway, enjoy! 
Развлечения
My form was a bit sloppy in this video. I was sick while recording this workout and didn't want to drop my weights back too much, but re-watching some of this footage, I think I should have. Anyway, I hope you enjoy! Happy New Year!!
Jeff Nippard yea I was concerned considering how much weight it looked like you were pulling. But I always appreciate your sharing of research even when it may contradict your experience. You don't limit your audience to your view and I appreciate it. Your awesome! !
Don't be so hard on yourself, mate. I'm pretty sure everyone gets psyched when you upload a new video regardless : )
Same to you bro!
Happy new year man! Thanks for your work and research that you bring and compact to us
Happy new year bro!Full of health , good stamina and good moods as always!! Nice video :)
1:53 Pre-activation: lat pull in
2:05 Pre-activation: cable pullover (2-3 slow, focused and lightweight sets)
2:34 Lat pull down; 3:30 medium grip(1.5 shoulder width), 3:57 pronated overhand grip
4:51 Rows; 4:54 chest supported t bar row, 5:39 bent over Barbell row, 5:48 dumbell rows
6:00 Facepulls; 6:08 "high row"
6:16 "external rotation"
6:35 Barbell Shrugs
Hero
My guy
I keep coming back to this video and comment
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I love that your videos are so re-watchable. Whenever I find myself in a slump where I get down about my progress with a particular exercise or muscle group, I can open up your videos on the topic and feel energized and ready to get after it. For the last couple of years, I have watched this video periodically when feeling stagnant on my back and it never fails to get my head right before a tough pull day. Thanks.
That's what I'm currently doing.
That warm up lat pull in just taught me how to feel my lats, so happy I tried it!! Saved me a lot of just going through the motions.
Daaamn bro ! What a video to end the year with
500k Lets goooo !
3 magic J's :
Jeff cavaliere
Jeff nippard
Jeremy ethier
3 magic Jeff's:
Jeff Nippard
Jeff Cavalier
Jeff Seid
Cavaliere clickbaits hard AF had to unsub
Jeff epstein lol
Everyone knows those amateurs know nothing of the human body unlike my favorite natty vegan Rich Piano. Whatever it takes goddamnit, SHOOP AHH.
*Joey Delaney*
Jeff’s videos are so well-researched, well-done, and experience-supported.
Seriously, he should duplicate himself and train people all over the world!
So helpful. Love how each medical study is put on the screen with every point you make.
Each edit is progressively looking more 🔥 man. Way to round off 2017, keep at it!
You know dis gon’ be good.
Travis S This is good!
Eyy man, your shit is good too! Those eating challenges are lethal when someone is in a deficit :) People be preparing their cheat day..
J B What are you talking about, not only BLACK americans speak like that, it's all the american youth and particularly rap fans. It's the same in France, everybody who listens to rap (whatever the origin) use slangs and stuff like that, btw lot of slangs ara arabic words but it doesn't bother at all if a white uses it for example.
As a non-english native speaker, I personally like that english-amerigan way of talking though.
I must be the 600th liker of this comment and not the 599th, even if I'm refreshing this page for 100 years
Exactly my thought after seeing jeff juiced up and ready to go
When you’re binge watching Jeff’s videos and he suddenly uploads Back. Praise the Iron Lords god bless you Jeff.
Summary:
1) Lat-pre-activation movement: one arm lat pull ins or cable pullovers; 2 - 3 slow, focused and lightweight sets
2) Pulldown to the front, medium grip (1.5 shoulder with), pronated (overhand) grip
3) Rowing movement vary the exercise and grip with from time to time
4) Facepull: "high row" pull to eyes and squeeze shoulderblades together; external rotation for shoulder health
5) Barbell shrugs with a slightly wither grip then shoulder with
Width* and thank you
Very simple to understand thank you
is 13 sets per week fine? that isnt including face pulls or reverse pec deck - which would add 3-6 sets depending on what you count. plus there is the indirect volume that i didnt include for deadlifts for lower back.
We have to get Jeff Nippard and Jeff Cavaliere in the same room, though I'm worried the world might explode.
DAVICIOUSX too many smart Jeff’s could cause a glitch in the matrix
What are you fucking gay?
Jeff Nippard does Science explained videos.
Jeff Cavaliere is famed for putting the science in fitness.
They're both named Jeff, and they're both into the science of fitness. Can you really not see the connection? How do you make the leap to "Are you gay?"
You've made yourself look a fool.
Theists are con-men with just few extra steps. You a lil bit it seems
A massive neuclear fission will be triggered when the two jeff collide
This video came just at the right time for me since I’ve been really struggling with my back workout recently - mainly because I didn’t know enough about anatomy and how each specific muscle works. So a huge thank you, Jeff 🙏🏻 for this awesome video
This is by far the best instruction for fitness I have found. Explaining the details like this is great. If it was accompanied by a short video of exercise circuits that use the lesson this would be the perfect fitness lesson for home use. This is fantastic information with the studies and sourced information. The fact that the information is from real sources not just personal experience is fantastic. The estimate part is you can tell he knows what he is talking about by his shape. He isn't distorted or bulging in weird places like he has over done it or done it wrong.
Love this guy . Concise, direct and informative. More power
Absolutely love you and Stephanie's videos. You both are incredibly knowledgeable! Watch every single on of your videos and have put them into practice with my training. Thanks again and looking forward soooo much to your 2018 content :)
Your 'science explain' videos are the reason I subscribed. Keep it up man!
Jeff. How did i not find your channel sooner, really well put together videos and information is layed out really simply for everyone. Will most def recommend your Science Explained videos to beginners from now on. Peace and Love
Thanks Jeff for the awesome content all year long! These science explained videos and blogs are awesome. Happy new year to you, steph, and the crew. Cheers 🥂to another great year of content!
This thumbnail looks dope as hell. Great vid Jeff!
Incredible videos man, I appreciate the time and effort you put in to making these 💪🏼
I need to say Bravo Jeff Nippard! I never leave comments on videos but honestly the quality of your material and advice is incredible and felt it warranted to tell you. Keep up the great work and thank you for all the time and effort you put into these videos! You're a constant source of inspiration and in a world where there's a lot of "bro science" it's great to have someone who actually cites there information and is based in actual scientific fact. Happy new year and again thanks a lot!
This stuff is amazing and great at another level. Your edits, cited and credible information , and explanations in the video are incredible and it makes you understand so much in a short amount of time. Keep up the incredible work all your fans love and appreciate. Much love bro 💙
3:36 some rap in there too
😂😂
You and Steph do a great job on your videos. Keep them coming. 👍
Fallen Seraph ha yeah no wonder he looks familiar...
Serious, incredibly high attention to detail in the edits man. We all appreciate it
I want to thank you in person ❤️🙏 Jeff bro your knowledge is next level🔥 sharing everything you know and what you learn in your career or training in free of course to everyone is so humble and it shows how your family rise you up.i want thank your parents for giving so good environment and influence you to become like this🙏 once again we all love you brother 👍 keep the good things coming to you and your family ❤️🙏
Terrific Video!
I REALLY Appreciate your Scientific support of your movements.
As a former College Athletic Trainer, while utilizing a Multi-Million-Dollar Physiology Research Lab, I think developing the CORE of the muscles is the 'foundation' of then developing and 'fine-tuning' athletic skills. No matter how agile a Gymnast is, for example... If they don't have the Core Strength to Jump or 'spring off the floor' they will never be able to do multiple flips and twists in the air, nor 'stick the landing' if their muscles collapse on the landing... I also like to 'attack' the muscles from the entire range of motion of a muscle group... such as when you were doing cable rows to a high position, the face, then the chest...
I always think of muscle development, and how it is USED in daily life and specific activities, more than how it will look on stage in a 'body builder' competition...
One of my favourite RUclips notifications, Science Explained! 💪
Yhh man I 100% agree!
His content is so refreshing cause it’s not just his opinions constantly showing studies that back up everything down to which grip to use.
Wow! Never have I ever learned so much all under 15 mins until watching this excellent content video. Keep it up, Jeff!
great stuff, i would love to see a written description in these videos below the video itself. in terms of the workout. eg. Lat Pull Down: 4 sets, 10-12 reps 60 sec rest etc..
just some food for thought, not sure if anyone else would benefit from it.
Another Jeff that doesn't talk bull crap and is the real deal. What a beast. :D
You explained it all very detailed and visual. Genuienly perfect video for people who wants to know the science and how to execute the exercises in the right way. Great job and you earned a subscriber.
Wow the editing, work, and research that goes into these videos is phenomenal.
Lol the search bar at 6:31.
Hahahaha
I see you old Jeff won't be liking any comments that didn't ride his jock
wow your videos are so good!!
"How to eat a kiwi"
The amount of reserch you must have done to make this video is really commendable.
Simply spectacular.
Amazing video Jeff, what a start to the new year, I can't wait to see what else you're working on!
Hey Jeff! I have been following you and Stephanie for a while now and would like to say thank you! I am a science-oriented person, and your guys' videos have really shed light on the science behind strength training and have helped me progress in the gym.
In this video, you briefly mentioned certain back muscles being either Type I or Type II. As I'm sure this is true for all muscles (duh), I was wondering if you could make a video that delves into the science behind training these two Types.
Thank you!
May I request a video about workout mistakes that can cause rhabdomyolysis? That would be really helpful. Thanks
Jeff, awesome video man. Answered all of the questions I have with where I’m at in my training. Appreciate your diligence! Thank you!!
Been following you for a while now and it's really dope to see the evolution of the channel and you as a RUclipsr. Thanks for making working out much more scientific and cool! 👊
5:53 I would recommend to do the rows standing on both feet so your pelvis is loaded equally
It's the number one cause of hernia
jeff cavaliere boy
Great Video, thank you so much!
One little comment: The first study on lat activation had just 5 untrained women as subjects, difference was statistical significant, however there was only a very minimal effect on lat activation, and none on reducing biceps activation (what might be the main problem in your target group). Therefore I would not recommend to include such studies if your target group is well trained men. However, methods for lat activation sure help!
Keep up the great work!
dr.dan_popp
One of the best channels out there for a science based explanation. Thank you jeff! Love from India.
Happy new years to you and yours Jeff! Thanks for the content.
The amount of data this guy must go through to make these videos. Fucking fantastic. Thank you from the bottom of my heart 😹💯
Amazing video as always, Jeff. My only nitpick would be at 2:44 onward, you compare the Pull Up and Lat Pull Down lat activation, but the study you quote is with Chin Ups, not Pull Ups, which are easier since the load is transferred significantly to the biceps, hence the higher bicep EMG activation. I think you should find a study that actually used Pull Ups, not Chin Ups to compare the two exercises?
AkbaRToS they say chin ups but if you look at the study design, they actually had the subjects doing what we would call a pull up (wide grip and pronated). I get how that would be confusing.
But even so
What if they compared it to weighted pull ups
Most of us, wouldn't even notice this stuff. It's great you noticed it and came in comments to point it down. And creator, Jeff, came in comments to clear it out. If this is not a healthy criticism what is!
On week 5 of the chest program and was reeeally hoping there would be a back program to follow it up with by the time I finish... and it arrives!!! You rock dude!
You could not make this video better! You include every important point. Well done!!💪🏼
Pre-Activation: Lat Pull In
Pre-Activation: Cable Pullover
• 2-3 Sets
• Slow and Controlled
Lat Pull Down
• PULL TO THE FRONT OF THE NECK
• USE A MEDIUM, 1.5x SHOULDER WIDTH GRIP
• USE A PRONATED (OVERHAND) GRIP
Chest Supported T-Bar Riws
Barbell Rows
Dumbbel Rows
Facepulls
• HIGH ROWS
Barbell Shrugs
• WIDE GRIP
Lats: Type 2
Traps: Type 2
Spinal Erectors: Type 1
Type 2 = may respond to heavier loads
Type 1 = may respond to lighter loads
"most people seem to encounter serious recovery problems above 25 sets per week"
-Dr Mike Israetel
❤
Dude!! The fact that (unlike most other “fitness” guys) you have seriously put in the academic work alongside your physical training puts you well above practically everyone else!! I tip my hat to you! 💪🏼🔥
Love this one. Been using it as a mentor through my actual back workouts. Made me go seprate days for the deadlifts too.
Happy New Year Jeff 😊
Disclaimer: Will not work in 2019
I dont get it
Anthony Camejo title says "in 2018"
It's going to get patched
Ye. The GM's gonna patch this bug
@David Shaughnessy same
The upper and lower traps are extremely active in upward scapular rotation as well, such as when doing a shoulder press, upright row, lateral raise, etc. The middle traps are also quite active during these movements in stabilizing the scapula as it rotates.
dust man I’m sure he won’t advocate injury prone movements
Leo G. Ohp isn’t a dangerous exercise.
Only the upright row I would consider an injury prone movement and only for some people.
Every movement is injury prone with too much weight and poor form. Sorry to disagree.
Well there are differences. Dips for example, are problematic for many people, thus I would not prescribe them as general or go-to exercises. Upright Rows go in the same direction. Same with lateral raises if you do the pinky raise. There are just some physiological realities that come into play for some exercises, but not for most others, so while your statement is not incorrect, it also is not a good fit here.
I have been watching a lot of your videos and they all have been explain in an amazing way, thank you for bringing educational and interesting content all the time.
Quality video, I really struggle with the back because of the many muscle groups and I didn't really know how to utilize all the grips and row or pull down move ments, this really helps
Jeff Nippard the type of guy , to post 2018 Scientific Way to train back while still in 2017
8:27 - buff hairy daddy is back with a smile...
Always a pleasure to learn more and more from you, dude. Thanks. And also honored to have my music in your videos! Basically gonna binge watch a ton of these lol.
I love you science based videos. There satysfing to watch for just the purpose of knowing why and what works. Keep it up!
The key is to retract the scapula b4 the exercise
Jeff can you do a Calisthenix (sorry if spelling wrong) science explained video. There is a lot of controversy on body weight vs weight training and which is better and I was just wondering what research has to offer/your opinion.
Velocity what if you do both?
That first sentence you made pretty much sums up your personality and channel. Humble and dedicated. Keep it up man!
Thank you! You helped me pin point my back problems I've been trying to fix since 2008!! I have scoliosis but it was never as defined as it is now and scoliosis and muscles go hand in hand. Thank you so much! 😊🤗
Science Explained on how you do your hair
interview muscle metrix already
Happy New Year Jeff! Excellent video, my back is my favorite to work out and this video has some great science. Thank you!
Always love these videos. Love the way you explain everything and the pictures you use, keep it up!
FUCK YES
Tatsumi Kimishima Had that same thought when I saw this in my sub box!
Let's get a big back Tatsumi!
Damm looks like my workout routine for back was pretty much spot on. No wonder my backs been growing like crazy 😁
Hey, I see your comment is new. I have a question, maybe you can answer me. He said that most people find recovery problems when doing more than 25 working sets back per week. How do I understand that? Because in his training book at the end he mentions that the book includes 3 back pieces of training per week. So when you do 5 exercises with 4 working sets each, that makes 20 sets per training? And you can not do over 25? Or is it meant that you should have fewer sets and fewer exercises per training?
PS: I am not an idiot, English is just my 3. language.
@@alexandersturm6902 20 sets of one muscle group in one session is overkill in my opinion. You would be better off doing 20 sets (or even less) split up into 2-3 days in the week, so you can have a higher intensity for each of these days as there is less volume
This is a awesome step by step tutorial, really like the way you explain the training process. Superb work.
I really love his videos!!! He gives precise instructions and options to select!!! Doesn't try to overload unnecessarily!!! 🔥🔥❤
Hi Jeff, I remember years ago I saw on of your video while at 55k subs.
HOLY MOLY look at your standing point now. Make your ex’s want you back bro!
happy new year you short beast :))
cum am vazut ":))" mi-am dat seama ca esti roman
numai noi mai folosim asta oare :)) ?
nu ))
Useful, well-packed and clean video. Thank you for the time and effort it. Appreciate it
These videos are literally the most explained way to properly lift. Love it. My new fav
Hey Jeff, great video like always. One thing i was unsure of that you didn't cover what does the research say anything about what's preferred while doing lat pull downs like leaning back or is no leaning back better for lat activation ..... I'll do some research
Mando Escobedo check out his old back video it says lean back for more growth
If I'm not mistaken Mando. His previous video stated that a slight lean might be more beneficial :)
Leaning back may provide more benefits as an accessory to bench press, scapular retraction, etc i tend to like a more upright position so i can gauge progressive overload for example sometimes you might use your hips more or sway back or use a slightly higher or lower angle which could change the weight
Thanks Jeff... Now I can jump off a cliff and glide with my lats..
so glad I subbed to this channel. love the knowledge you put out!!
What a great video! Succinct, detailed, RESEARCHED BASED! man I'm so stoked to find this channel.
I challenge Jeff's height to a bench off! #behumble
And I challenge you to stop using fake weights 😷
@Tenacious Teen Training
How about you challenge yourself to realize that the burden of proof is on your side. Therefore, you're the one who needs to prove it. LOL.
Wow. I bet you have a luscious neck-beard 😂
Tenacious Teen Training lol rt
@Tenacious Teen Training
Nope, I have a luscious pubic hair. You can eat it if you want. Seriously, you're stupid as fuck if you think you're right without any proof at all other than your stupid assertions. You fucking dimwit. This is what happens if you only train your body, and neglect your mind, you become more stupid than a Neanderthal like Jeff.
at 5:57 I was dead. Jeff give me a couple years then ill complain
i know right, I don't think that will ever become a problem for me, I hope it does though
I cannot get enough of these videos. Keep them coming please
This is your best edited video yet, super useful 💪🏼
"ways to eat a kiwi" 🥝 :D
BeemY @6:29 another Kiwi reference. Easter egg game is 🔥
Stopped sleeping to watch this
Video animations are fantastic! great job
Sick video as always Jeff!
stopped what im doing to watch this.
same hahaha
i dont have idea what am i watching
A video on RUclips.
Then you shall move on 😞
Hope your english improved
Pornhub bro
As a wise man once said: “do you have stoopid?”
Brilliant editing, love all of your videos, keep up the great work Jeff.
Thank you for illustrating us with such a good scientific work, a greeting from Madrid, Spain of a faithful follower of your videos!
"Slow and controlled reps.." 2:15
I was thinking the same thing 😅
dumbbell rows are hard to do in fluff nd puff gyms but hardcore ones have dumbbells heavier than 225lbs/100kg+ easily.
Ago nice
This is the best training videos on youtube no doubt. I really appreciate the time you put in to these videos thank you!❤
I really like your vids, just really relaxing listening an learning. Love the way ou bring your messages across very calm and clear.