The Most Effective Science-Based Chest & Back Workout (Full Upper Body) | Science Applied
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- Опубликовано: 12 июн 2024
- Get my new Upper Lower Size and Strength Program here:
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Watch the first full lower body workout (Day 1)
• The Most Effective Sci...
All of my technique videos including the bench press and pull up can be found here:
• Technique Tuesday
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SOURCES ▹
Scientific References:
www.strengthandconditioningre...
www.ncbi.nlm.nih.gov/pmc/arti...
www.strongerbyscience.com/spe...
journals.lww.com/nsca-scj/Ful...
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Day 25
‣ / ther4c2010
Filmed by Rashaun R and edited by us both using Final Cut Pro X and Sony A7R3
Rashaun's RUclips:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Hey guys, I hope your weekend is off to a great start! I've got about 2 weeks left on my 9 week Upper/Lower split personally and it has been the most enjoyable and results-driven program I've run in ages. The feedback from you guys has also been amazing! If you are looking for something new and challenging to run, this could be the one... here's the link: jeffnippard.com/programs/upperlower
Thanks for the great content bruh🔥
Hey Jeff have you seen the dude UFpwrLifter and his bench press? What do you think of him and can you explain his insane power to size ratio?
Bro Jeff, I would really really really appreciate if you would make a video about the most effective science based workout for all the muscle groups but then withouth machines so kind of chalestenics. I can't afford a gym membership and I think you could help a lot of people out! Keep up the great work man :)
Hey whats the intro song called. It isnt Day 1 that you listed in the info box
I SNIFF MY OWN FARTS
Jeff: weighted pull ups!
Me: ✍assisted✍pull✍up✍machine✍
Lmao same brother
Lol same
@@MrSean737 or no assisted machine then lat pulldowns.
WORKOUT:
1. Bench press 3 x 6 (see progression in video)
2. Weighted wide grip pull up 3 x 8
3. Barbell floor press 2 x 8-10
4. Unilateral cable row 3 x 12
5. Arnold press 2 x 12
6. Reverse pec dec 2 x 10/10 (see details in video)
7. Rope extension 21s
8. Constant tension preacher curl 2 x 15-20 (optional if you want to grow your biceps)
Jake Duncan my g
Word
Don't forget the extra 2 eccentric reps on the pullups!
@@boscodomingo he did way more than 2. Is that all that it calls for?
Jake Duncan You the real MVP
No face pulls, Jeff Cavalier disliked the video
dat dere pseudoscience-jeff ;C
JumpingJacksism he’s about as scientific as they get
Jeff Nippard relies a lot on studies to backup what he does, whilst Jeff Cavalier has an invaluable amount of experience under his belt. Both of which are important.
O
@@JumpingJacksism delete that comment you are going to offend some fan girls here otherwise
Would love a science based full body workout any time in the future.
LiveLoveLift92 that will be the next round of workout!! Probably within the next month or two as I start my new split
Jeff Nippard would you do one entire day for heavy compound, and another for overlooked -yet important -muscles?
here is an idea of 2 days full body workout with the best science based exercises
day 1:
-paused bench press
-standing barbell overhead press
-conventional deadlift
-back squats high bar
-chin up/pull up
day 2:
-paused close grip bench press
-standing barbell push press
-romanian deadlift
-front squat
-dips
-barbell bent over row
-hip thrust
@@JeffNippard holy shit, you actually responded. That was pretty cool, lol. Alright then, I can't wait for it!! Love your content
@@JeffNippard We need it sooner! Looking to start up on a full body this coming week, as I need to start working on my cardio more (running on my off days), and I just couldn't muster the energy to do it while I was doing PPL!
Me: makes gym appointment with friends for monday to train chest and back.
Jeff: delivers.
I'm in my first week of you're upper lower + back hypertrophy. Loving it so far. Any tips on how i could program it for my upper day with the back hypertrophy program.
The Expressions That Jeff Makes Before Pushing The Barbell On The Bench Press Are ART !!!
Bro Jeff will outlift Jeff any day. Change my mind!
I second that
I third that
I fourth that
I lift that
I minute that
Been on this program for almost 6 weeks and it’s awesome, thanks Jeff
This editing is absolutely insane
Once again, thanks for all your great effort and work, it's all really much appreciated, you're a very great person & keep it up!
i've been following your upper/lower body split since day one and I've been really enjoying it
Got a lot off respect for you jeff! Youv inspired alot people so far keep it flowing boss!
Just bought your upper lower program and it’s fantastic! Keep up the great content bro and I’ll continue to support whatever you do
Had a truly great chest and back day TODAY, implementing tips from your push and pull videos, hadn't seen this video combining both haha!
Would love to know what a push/pulls/legs/upper/lower, 5 day training split looks like Jeff!
Feel like this is the around the ideal weekly frequency for most of us!
Crush Bandicoot I was also wondering ab a pplrfb week. So basically you do ppl, rest, then do a full body day
@@johnappleseed238 Im not a massive fan of the full body day unless im training for an athletic goal. Just because i feel like it takes me too much time warming up for all the body parts ya know. But i like that frequency youre talking about. I feel like i get killed by 6 days a week pplpplr. But ive really liked the push and pull days.
Crush Bandicoot wrd cuz Jeff said in a vlog before that the 6 day ppl is better than the 4 day upper lower split, which is why he recommends 6 day upper lower, but cuz I’m broke and don’t wanna spend money, he only made 4 vids abs the upper lower 6 day split split, I’m just guessing here. I feel like I’m not training all my upper body as much as possible on the 2 upper days, cuz I wanna focus more on my arms then my chest and back cuz my arms need more work. So honestly, idk.
Crush Bandicoot wrd cuz Jeff said in a vlog before that the 6 day ppl is better than the 4 day upper lower split, which is why he recommends 6 day upper lower, but cuz I’m broke and don’t wanna spend money, he only made 4 vids abs the upper lower 6 day split split, I’m just guessing here. I feel like I’m not training all my upper body as much as possible on the 2 upper days, cuz I wanna focus more on my arms then my chest and back cuz my arms need more work. So honestly, idk.
@@johnappleseed238 you have to remember whenever you do back your biceps are working and when you do chest you are working triceps.
Jeff I appreciate your channel and the great info you put out. You are my GOTO channel for workout advice.
I learn so much from you, thank you!!! Always great information.
wow. this workout looks amazing and effective. Thanks so much for all your hard work putting it together. I'll definitely try it
Great video Jeff, super informational as always!🔥🙌
Love your work Jeff. Thanks for these great videos.
Great video Jeff, some great points! I love to combine those traditional bodybuilding movements with more advanced calisthenics exercises 💪Keep up the brilliant content
Excellent as always. Thank you very much!
That shoulder mobility on the Arnold press is very impressive.
I'm on week 9 of this program and I have to say I really seen some strength gains, especially with my legs. At first I thought I wasn't getting enough volume but I was wrong. I'm gonna repeat this 9 week program again.
sure you see gains in the legs, the upper body portion is a fucking joke...the whole program is shit man, get your information elsewhere, this guy is just baiting
@@plsdonttttt go to athlean x
Could you share an updated on your experience with the program? I'm just starting it now, and I'd love to know if it is actually beneficial to grow muscles.
When youre about to hit Chest day and Jeff drops some FIRE
🔩
You mean upper body day?
Great stuff. Looking forward to the warm up routine.
I don't think you've mentioned warm up sets , though. what do you usually do for that?
Paul F Pyramid up.
Jeff I appreciate your work. Your videos are absolutely useful. I want you to make a video on how to reduce the size of waist or how to get tiny waist. Thanks
His face when bench pressing is hilarious 😂 cheers though dude. Much appreciated.. just wish the damn gyms were open.
Perfect, doing back today Mr. Jeff
This looks fun. I'm gonna give it a try 💪
*This is what we needed JEFFE*
I get hungry by looking at your triceps bro! Really good content
On upper body days I find that keeping vertical and horizontal movements together. So after bench press I switch to rows and then I move on to the press and follow up with pull ups
Also the way Brian Alsruhe recommends, although he takes it a step further and just supersets the antagonistic movements
*Muscle sinks, fat floats, chest flyes.*
*Tricep levitates*
No u
*Bicep lifts*
*Liddle kiid*
Cameraperson: How many angles do u need to show ur cuts??
Jeff: YES😎💪🤘
Thank u so much I was waiting for this video!🔥💯
Hey Jeff, just a tip I took from Bret Contreras: when doing floor presses, I find that a good way to get the bar into position is to hip thrust it and then get it into position from there
Sciences based seratus anterior role in presses, pulls, hypertrophy stability etc
Dude, I just found your channel and I love it. Very good shit you got here.
So early! Always for Jeff's videos
excellent videos, sound advice... my favorite so far, thank you!! keep up the great work!
Love the video Jeff, just wondered on the preacher curls I noticed you didn't fully lock out and flex the tricep, was that to maintain constant tension and minimise elbow pain, just wondered as you were always a big proponent of full range of motion, keep the videos coming.
Both Jeffs are best in business for natual bodybuilder .....
Soo much informations from this guy,I had learned a lot from you
Jeff,
Is there any benefit to focusing on a decline/incline bench split compare to sole focusing on the standard bench press?
As always, amazing content keep it up!
Generally speaking, you may get a more fully developed chest from decline/incline since you're hitting two different angles. However, when you choose one variation and stick to it, you get more practice with that one variation and tend to get much better at the movement.
How do you feel about making the weekly split: Lower (anterior), Upper (posterior), Lower (post), Upper (ant), then lower total de-load on the 5th day, followed by upper total de-load on the 6th? so far, this has been effective in reducing the lag time between training groups without injury. Intensity sits around 55-70% every other week, then swaps for 70-85% between those. De-load day intensity is approximately 35-40% (based on 1rpm, or RPE for the movement type). Any advice in adjusting this 6-day set up?
Thank you Jeff for the amazing videos. I have a question, if am suffering for a long time injury and can’t hit a higher weight on most lifts, is it a good approach to increase total volume?
Dear Jeff Nippard, we LOVE youuuuuu
I mostly train upper/lower. Everyday at the moment, for the last two months. Just switching from a six day rotation to an eight day rotation so I can target a few things a little more seriously.
On that floor press you can use Olympic form by raising those hips off the ground and press off your delts should create a perfect natural angle
I would venture to say there is no "top" and "bottom" half of the tricep extension ROM, anything less than around 90 degrees (where the arms bend closer to the body and the elbows begin to raise higher), the lats and biceps are being worked, more like straight arm pull-down. I could be wrong based on muscular activation studies, but it seems like doing 3 sets of extensions with proper form would activate the triceps just as effectively.
You are providing really awesome information here. Small details like extending your wrists on bicep curls,... Wow! I would have never thought of that. Solid info, solid physique man!
Dear lord that back pic in the thumbnail is beyond the definition of half natty lighting 👌🏼💡🔦
You make the best videos dude.
Thank you Coach 🏋️♂️✌
Excellent video and excellently done. Since finding your channel I’ve learned so much. Thank you for all your hard work. Keep the education coming.
Warning ⚠️ no click bait. Real science and research here people. Let’s get it in.
Jeff Nippard Upper-Lower Workout Split
Day 1: Leg 1______________________________________________________________
1.) Back Squat
Week 1: 3x4 Week 2: 3x5 Week 3: 3x6 Week 4: 3x4 + Weight
2.) Eccentric Accenuated RDL
3x10
3.) Walking Lunge Drop-set
3 Sets x 8/8 Reps (Each Leg)
4.) Single Leg Eccentric Leg Extension
3x10
5.) Lying Leg Curl
A1: Slow Eccentric: 2x8 A2: Constant Tension: 2x12
6-7.) Straight Leg Calf Raise / Cable Crunch (Superset)
3x15 / 3x15
Day 2: Upper Body 1_______________________________________________________
1.) Barbell Overhead Press
Week 1: 2x4 Week 2: 3x4 Week 3: 4x4 Week 4: 2x4 + Weight
2.) Wide Grip Pull-Ups
3x6
3.) Close Grip Bench Press
Week 1: 2x10 Week 2: 2x11 Week 3: 2x12 Week 4: 2x10 + Weight
4-5.) Wide Grip Seated Cable Row / Incline Dumbbell Lateral Raise (Superset)
3x12 / 3x15
6-7.) Cable Crossover / Rope Facepull (Superset
2x 10(low) + 10(mid) / 2x20
8.) Supinated Dumbell Curl
3x12
Day 3: Leg 2_______________________________________________________________
1.) Deadlift
Week 1: 2x5 Week 2: 3x5 Week 3: 4x5 Week 4: 2x5 + Weight
2.) Wide Stance Box Squat
Week 1: 3x8 Week 2: 3x9 Week 3: 3x10 Week 4: 3x8 + Weight
3.) Constant Tension Barbell Hip Thrust
3x12
4-5.) Leg Extension / Leg Curl (Superset)
3x20 / 3x20
6-7.) Seated Calf Raise / Ab Wheel Rollout
4x 8(pause at bottom) + 8(mid range pulse) / 3x8
Day 4: Upper Body 2_______________________________________________________
1.) Barbell Bench Press
Week 1: 3x6 Week 2: 3x7 Week 3: 3x8 Week 4: 3x6 + Weight
2.) Weighted Wide Grip Pull-up
3x8
3.) Barbell Floor Press
2x 8-10
4.) Unilateral Cable Row
3x12
5.) Arnold Press
2x12
6.) Reverse Pec Deck
2x 10(slouch for rear delt isolation) + 10(straight back and squeeze shoulder blades)
7.) Rope Elbow Extensions
3x 7(bottom range of motion) + 7(top ROM) + 7(full ROM)
8.) Constant Tension Preacher Curl
2x 15-20
I was hoping he’d do these I’m waiting on the shoulders and arms workout
Couldn't have been uploaded at a better time
As a tip, instead of bending at the wrist which can be for wrist health after time or with heavy weight, I try to use a flat palm which really makes you focus on squeezing with your bicep so you don’t drop the weight
Another great video, love this channel
dips should be included in this. it hits multiple muscle groups and it's even better when you add weight
Love these science applied videos!!
Temendo videos haces lo tenes bien merecido al millon de sus
Jeff,
Please could you do a video comparing paused bench press and touch and go bench press?????????
Hey Jeff! I'm a former runner who wants to get back into running again, but generally speaking I always overdo it and get myself injured (significantly) before attaining my goal. This time around I'm doing it differently: Lifting weights and losing weight, THEN getting back into running. I'm currently doing an upper/lower split (4 workouts total per week) with an hour per lifting session with some easy cycling on my rest days.
My question for you is this: Are my heart and lungs getting stronger as a result of my lifting? Does lifting weights increase my VO2 max? Should I incorporate HIIT for cardiovascular health? If so, when & how often?
Great stuff bro
Thanks!
really like sience baced vids like this! Keep that going pls 💪
Very useful
I have been watching ur exercises .more frequently I promise u r honest and effective ...those staffs are impactoral they r good
4:46 (Unilateral Cable Row)
5:18 (Arnold Press)
Thanks, bro! 💙
This is great! I am so adding the ECC reps to my pull up sets!
Even with two bachelor degrees in Sport Science and Physiotherapy, still learning new training technique in every video. Love seeing the science being put into training. Keep up the amazing videos Jeff.
You are actually a fitness wizard
Face Pulls Makes me go Diamonds.
Thanx
Come back from upper body day to find this...... Quality stuff though, as always Jeff. Big love from the UK
🇬🇧🇬🇧🇬🇧 London gang
FINALLY A NEW VIDEO 🔥🔥🔥
great video, but concerning biceps I had biggest hypertrophy effects doing one-arm chin ups with extra slow eccentrics 💪🏻⭐️
Hey Jeff! Love the content, quick friendly question: why is there no upper trap emphasis exercises like shrugs in the upper/lower split? I understand you can add things for your underdeveloped muscles, but if they aren't lacking already won't they eventually fall behind? Thanks and keep up the awesome videos/podcast :)
He has wide grip rows on the first upper day which hit traps but idk bro
I'm a.... bit late
Hell yeah I'm taking chest advice from Jeff Nipplerd
If I normally do 185 pounds for sets of 6 , but I fail short at 3 or 4 because its a bad day or something, what should I do from then? Drop the weights, or match the reps with more sets? In terms of muscle building of course, bc I remember in one of Jeff’s videos you stated to maintain my strength the best I can to preserve muscle.
We need bro Jeff to explain all this science stuff.
Hey Jeff, what is you opinion for doing active rest. For instance I do one set of push ups everyday, even in my non chest days, just to keep my chest activated. Do you see active rest like this as beneficial?
I like how he pretends the barbell’s almost too heavy when the camera’s on his face
i hate this face, its so dame ugly.
Bro Jeff vs the OG Jeff video 💪🏼
8 exercises. imma gon order a room in the gym too.
0:42 someone tell Steph
How exactly would you run this on just 2 upper body and 2 lower body days? Will I be able to change that if I got the program?
I am very confused. I have bought this program, and it does indeed look the same from a frequency standpoint, but the exercises selection is different. I am certain that it is the same program "JEFF NIPPARD’S UPPER/LOWER - SIZE AND STRENGTH PROGRAM".
I am very thankful for any answers provided.
This is soo good
Nippard vs Cavalier. May the best Jeff wins
Which of ur programs is best for someone who's in shape but struggles with that advanced volume?
Mert K. Just run his upper lower 4/5 days per week if you cant do 6
You don’t need a ton of volume and you definitely don’t need to train 5-6 days a week. Train hard 3-4 days a week for muscle building. So many people over do it with training. If you’re looking to lose fat then sure add in some light cardio on off days but same advice with that, don’t overdo it. Building muscle is about being slow and steady, it takes a lot to build a great physique.
smart, humble guy
(Y)
Should you alter the grips between sessions if you're a beginner or would you recommend to keep the grip the same on both days?
Intro is dope af.
awesome work Jeff, you are a badass.