Someone mentioned you in a video and it reminded me you were an S tier fitness influencer, which I think is a weird thing to call you. You’re more like a teacher but I just wanna say I started lifting 25 months ago. My squat went from 160lb(no depth) to 455lbs(depth) I lost 40 pounds and then gained 20 pounds in my first 8months and got so much stronger. thanks to your videos and educational advice and checking out the reaserch studies you link because of you I’ve never been injured in the gym not even once and I’ve never needed a coach. You’re extremely helpful and I just want to tell you please keep doin what your doing man it’s great
I think my favorite thing you do is put the studies in the video. Like I feel I always hear people say "studies show" and then they never show them or mention specifically what. Great video and the rowing part makes a lot of sense.
Dude the advice at 3:18. Yet another example of how you blend scientific biomechanics, and real world practical experience to find the true optimized workout methods. This is how ALL people need to approach weight training. No one trains exactly like the studies, and controlled cheating can massively boost hypertrophy and overall strength gains when done right.
Im a beginner who don’t have budget for personal trainer, so I can only arrange my exercise and improve my skill on myself, Jeff’s video helps a lot! really appreciate it❤
@@LowTide941I usually do chest days in a tank, It’s snowing for the first time in a long time here in South Africa, so it unfortunately had to become a back day🤣🤣
Yeah it's the toughest, I would do it first. But you need to warm up for it a little. I had a pull-up related injury which took a long time to heal. Because I did AMRAP without warming up much, just rolling my arms a few times. It took months to recover, be careful. Pull-up is hardcore movement like deadlift or squat, even with just bodyweight for most people
This is the back video I've been waiting for. It's really nice to hear that cheating with body movement just a little bit on back day is not only okay but even optimal. I have always had troubles getting effective back work outs in with strict form.
Your videos are such a great resource. Thank you for being such an informative channel on RUclips as far as muscle building and moving your body through different ranges of motion. Your well research articles help me personally to understand resistance training from a cellular perspective, and not just aesthetically or for the numbers I’m pushing. Focusing on the best activation of the muscle possible to maximize growth and strength gains in the most effective/efficient manner possible.
Supersets are super effective for back workouts. Here is my go to back workout: 1. Cable YTAs X4 2. cluster set: weighted chinups X5 min. 3. superset: lat pulldown, shrugs X4 4. superset: facepull, pullover X4
Perfect is bold. The Kroc row and the cable row provide almost exactly the same stimulus. One of the rows could be switched for a flared-elbow variation with an armpit angle closer to 90 degrees, providing (probably) sufficient stimulation to the rear delt, eliminating the need for rear delt flys, which could then be replaced with say, hammer curls or palms down curls for the often overlooked brachi mucles. Or, with two rowing exercises, no need to isolate traps with shrugs.
Pull ups are the goat workout imo. It’s definitely the most fun and the one I want to work out as much as possible. Recently started doing weighted pull ups and it’s nice seeing the progression.
Scientific Leg Workout: 1. Bench Press(Leg Drive, duh) 2. Standing Bicep Curl(you stabilize w/ legs) 3. Cheat Lateral Raises (leg drive) 4. Assisted Pullup Machine(legs resisting weight assistance) I will not take criticism on this
I usually tend to favor supine grip for lats focused pulls and prono for scaps-high back focused pulls as it improves both movement range and for me personally it just feels better while doing it and as a way of differentiate both movements: As in when I focus on my lats I use this grip and when i focus on my traps and so i use the other. I think that really helps to make it easier to imagine and bring that patterns to your mind in order to execute them perfectly. In pull up (or rather chin up) specially, I can focus on avoid any scap involvement as i let them be mostly elongated and I focus on bringing my elbows to the side of my waist in a 120º ish angle of my torso to the horizontal plane of the bar. These are way harder to do than normal pull ups, but they do feel way better, I never felt so good about my lats in pull ups than doing these chin up variation. Then i add an unilateral lying pull in to finish later on and thats my lats workout. As for the lat pulldown I would recommend to do them a bit inclined, because jeff seems to do them up to 90ish or a bit more angle, but lats work up to 120ish angle, so inclining your torso a bit forward would be ideal, in my opinion. Why is this important? Given that science has been demonstrating that elongated based hypertrophy is so efective, I would always go for movements or exercise where I can move in the range where my muscle is the most elongated while having tension in it. If any of you try them and like it let me know!
Its actually crazy how popular Jeff is but the dude is SO INTRICATE. Jeff is so gentle, soft, studious, mr thinks, YET HAS SO MANY FANS. Normally, like ALL IN LIFE, “body building and bulls****” would be 6 billion subs, and then guys like Jeff would only get 3k views. You guys see it to right? Jeff being, ethereal, Kashmir, Japanese Forrest of unique one of a kind leafs. Yet football stadium views. Its not normal. But its coooool.
Suggestion: Instead of the reverse pec deck, use a cable and do the same movement (one hand at a time), this way you can rotate your body a little more to get a deeper stretch in your back muscles. It feels amazing, I can assure you. Also if you want to develop strength (which many of us want I assume) you should defenitely include a large compound exercise like a deadlift or a standing barbell row of some sort.
I just wanna THANK YOU Jeff, I’ve been following you for a while and you are a really big motivator for me when I hit the gym… the information you continue you bless us with is absolutely incredible thanks again 💪🏽‼️
Dear Jeff! I'm a truck driver and I do lawn Hall I rarely have access to a gym at all having Jazeera access to a bench or even machines for that matter I really pretty much only have the two dumbbells that I can take with me over the road. Losing weight I am not as concerned with as building muscle I am worried that once I get down to my desired weight I will have a really hard time bulking up. Can you help me find out which dumbbell routine for the most effective keep in mind time is always of the essence I always have a limited amount of time to do my workouts at the end of the day I have anywhere between an hour to 30 minutes please and thank you.. I really love and enjoy your content it's so inspiring and is helping me along with my fitness journey never stop
how i built my pull ups is ‘sees a bar in the gym’ does hang man or as many pull up u can 1 or 2 and eventually u do that everyday you’ll do pull up on sets but on back day when u do barbell rows throw in the pull ups even if it’s one just do it and always do different hand positions
Comments: 1: For the kneeling pulldowns, use a bench as a brace to actually lift more weight. No support and you won´t fully use your strength. 2: on the Kroc row, I orefer using both hands with chest support, as I find it more stable and therefore providing less perception of effort. 3: Orientation with fibers don´t have much to say on what muscle you bias. What is crucial is the joint angles.
Love your new ultimate PPL series/workouts and its focus more on bodybuilding. Great exercise selection overall and they generally feel great and are fun to do. Thanks Jeff you're the GOAT
I personally like doing the rear delt flys very early on cause my traps will tend to dominate no matter the weight after a heavy session. Great video though, will be trying this out.
My only concern with this is there isn't enough bicep work. I feel like my biceps definitely didn't grow with just 3 sets twice a week, I had to work up to ~16 sets a week to actually see my biceps grow well. (by well, I mean past just normal gains from doing back work lol)
the reason that bodybuilders do a chest back day then a leg day then an arm and shoulder day is so they can give as much effort as they can to each muscle rather than having your biceps worked a bit from doing back and then doung curls for example. So it's pretty much common sense that you don't make your split based off of push or pull
Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching. Great videos. Thank you.
Jeff is an absolute chad king. I have a question guys , how do we feel about doing a few more workouts than shown in the video here? I added some low rows, curls , always do crunches, ect . Too much for a day?
Thank you Jeff. For the most part, those are excercises I'm already doing (thanks to your videos). I'm doing about 3 more biceps excercises per week, but my biceps is the only area where I'm not really growing. So I've got experiment a little more.
I just gotta say, for beginner to intermediate lifters: nothing helped me feel and build my lats more than pull ups into weighter pull ups. I don't know if it's a person specific thing but weighted pull ups blew up my back progression, when I incorporated them I was breaking PR's in every single other back exercise when before I felt like my progression was slow or even plateaued. Might not work for everybody, but I have never seen someone that can do heavy pull ups with a small back.
Yes. Pull-up is the king of back exercise, never skip them. It's like skipping squats on a leg day. And people understimate chin-up for bicep. Both also work your forearms
Here is the real deal 1. Start with bodywheight Examples, (Pullups),Dumbells or Bands. 2. Then do exercises with Barbells Then Do exercise with cables or machines Ideally start your workouts with exercises with both hands like pull ups or barbell rows. And end with exercises, single handed like 1 arm lat pull down or 1 arm machine row. This way the nervous system doesn't get affected and you maximizes you performance.
Thanks for the motivation to go pull some weight around and work on my back. I find it's the hardest muscle group to work. Because there are so many muscles that make up the back, I'm only seeing minimal gains. I'm gonna use this video as a guide for today. Thanks Jeff!
I cant get dumbbell rows to work. No matter how I change positions, angles or techniques, I can't feel my back pulling up the weight. I feel it mostly in my forearms, tri's and rear delts. I had a friend poke at my lats while Im rowing to get a better mind/muscle connection, but my lats are barley working at all. Wish I could get it to work since everyone says how good it is for growing your lats.
Try doing single arm pulldowns really focusing on isolating the lats first, and after a couple good sets do your rows, maybe with straps like @RDS_Armwrestling said. You can probably feel your back more doing this
Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!!!
I have a question: I workout 4 days a week using an upper/lower split. Is it ok to use the exact same workout for every upper day and the exact same workout for every lower day while progressively overloading or do I NEED to have variation?
Do you think it's okay to do dumbbell rows without kneeling on a bench? I like to do them standing, while using an inclined bench for support. I feel more stable
Thank you Jeff, killed it today with this workout! I’m already feeling it my mid to lower back especially. Definitely sticking with this n mix and matching it 🎉
You really said bicep peak was a weak point for you while having arms the size of my head! In all seriousness, yet another great video from Jeff! Well presented
@@kylev3835 Nope i used to follow Jeff's nippard first pull workout for a while and now that part 2 is out i can have more variety, dk about the others tho
@@kylev3835 I'd assume that most people follow a routine. But some people don't enjoy pull workouts and adding more variety might make people more enthusiastic about it. I've even switched up parts of my OWN routine from time to time because of Jeff's advice.
@@kylev3835 just know the muscle I'm planning to train, and have a idea of the exercises and so on. That being said I have been doing. A back routine from the guy who trained with John Meadows Cris Edmonds
My current back / bicep routine: just pull-ups and chin-ups. Lots of them, several days of the week. Not always to failure, just crank a few out when passing the door. I have a rule, where if go through the door, I need to do at least one. When passing to the room side, a chin-up, when passing to the hallway side, a pull-up. Usually it means I do more than one, once I grab the bar. Sometimes AMRAP. It really works. Bodybuilders avoid pull-ups because if they are bulking or "I'm close to 10% bodyfat" but in reality it's more like 17%, it's depressing how few you can do
@cubefreak123 Pretty good, steady raise in AMRAP. Seem I can add a rep here and there, as weeks pass, even when I'm not doing AMRAP in a long time, suddenly it has just gone up by 1. I'm not the lowest body fat, in fact coming down from a bulk. But 18 chinups 14 pull-ups. I think I can add a few more as the cutting progresses, only 2 highest abs show which gives an idea, no veins. When I'm lower fat, I definitely have visible veins so I'm not there yet. When I've overdone a bulk, I know it's depressing to do these but on the other hand, you get stronger without the need of attaching a weight plate, so it's still great exercise. I believe you can grow a great back with just pull-ups and nothing else, of course it doesn't hurt to add rows and shrugs to the mix. And for biceps, chinup is IMO one of greatest exercises. Pull-up also works brachialis, you forearms get work in both... great 2 movements
Hello Jeff. I have one question. If the only important reps for hypertrophy are those last few reps close to failiure, wouldn't it make sense to train with very low rest times for example 30 sec because then you would be able to reach those reps much earlier and would save a lot of time due to your muscles still being exhausted from the previous set?
I am not sure about this , but I think fatigue due to lactic acid and metabolite accumulation won't help with hypertrophy , yes you could eventually reduce rest times. But until then , no it won't help much. Unless you are talking about super sets , then i guess you add volume to your set and also increase the number of near failure reps
Maybe, but you'd not perform your best at all since your recovery between sets would be very little. You could train this way if you're in a rush, but straight sets with regular rest times prove better for hypertrophy over time in most cases.
I think studies have shown that you get more growth from longer rest sets than shorter, look it up. Secondly by that logic you would get more growth from a single drop set since you can effectively just get those last reps as many times as you can drop the weight than from doing 5 sets with long rests.
Acctually no. That fatigue you feel after not resting for long are Acctually limiting factors like muscle burn, central nervous system fatigue and cardiovascular fatigue NOT muscular faliure. The reason for resting longer is not only for you're muscles to recover for the next set. Its also for you're C.N.S and you're cardiovascular or stamina to build back up. Going in to another set after 30 seconds will just fatigue you're breathing and muscle burn more than anything else... in turn NOT taking you to true muscular faliure because of other limiting factors.
For the first exercise, I like to sit on a bench, facing the back pad, with the spare arm bracing the torso on the bench - far more stable, can focus on the lats and not on trying to stay balanced. It also means you're less likely to cheat by adjusting the form etc. The kneeling stance is so overplayed now yet makes no sense to me at all.
I thought you would have done a lat isolation set first such as lat pullover or Nautilus style lat pullover machine to wake up the lats without exhausting the biceps before the lats are fully worked. Then immediately follow that up with a compound movement using the temporarily stronger biceps to fully fatigue the lats. That is because some of us can’t feel the lats any other way. Mike Mentzer and Dorian Yates used that technique to great effect.
The SA cable Lat Hi Pull Diwn was a gamechanger for me and my clients and use it in my corrective exercise arsenal as well as my bodybuilders. It helps everybody
Just my 2 pennies for the rear delts mind-muscle connection is to have a loose grip (just enough to control and not squeeze) so my triceps don't take over the movement.
I find with the Lats and also reardelts that Mind muscle connection is highest when focusing the torque on the flat meaty chunk of the hand below the pinky.
This is exactly the kind of channel I've been looking for, full workouts with a breakdown of each muscle group. The science behind everything is the cherry on top because it's nice having some evidence to back it instead of the usual "trust me bro". Subscribed!
I've been using the MACROFACTOR app for about 3 weeks now. I'm really impressed with it! It's opened my eyes to where I've been going wrong with they way I eat. Just thought I'd throw up a comment about it. Anybody considering the app, it's great to use. Yeah, you have to pay, but it's a small investment in your health to really get dialed in. 💪 💪
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
1:45 Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3:02 Kroc Row: 3 sets x 10-12 reps
4:39 Cable Shrug-in: 3 sets x 10-12 reps
5:03 Reverse Pec Deck: 3 sets x 10-12 reps
6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps
top G
Thanks 🙏🙏
Thanks ✌️
GOATTTT
Back/Biceps Workout Summary:
1. 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
2. Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3. Kroc Row: 3 sets x 10-12 reps
4. Cable Shrug-in: 3 sets x 10-12 reps
5. Reverse Pec Deck: 3 sets x 10-12 reps
6. Overhead Cable Bicep Curl: 3 sets x 10-12 reps
🫡🫡🫡🫡 thank you sir
The real mvp
🙏🙏
Does anyone know if the lat pulldowns is 3 sets for each arm?
@@CoryASMRyes it is
I like this lil ginger
Tf
this lil ginger can f#ck u up
What?
Lil
Buff Sheeran
Someone mentioned you in a video and it reminded me you were an S tier fitness influencer, which I think is a weird thing to call you. You’re more like a teacher but I just wanna say I started lifting 25 months ago. My squat went from 160lb(no depth) to 455lbs(depth) I lost 40 pounds and then gained 20 pounds in my first 8months and got so much stronger. thanks to your videos and educational advice and checking out the reaserch studies you link because of you I’ve never been injured in the gym not even once and I’ve never needed a coach. You’re extremely helpful and I just want to tell you please keep doin what your doing man it’s great
Was it natural hypertrophy by any chance?
Who you reccommned for doing ppl workouts
Yo why are all these people making Hella gains but I just don't seems to make progress in 14 months
@@brentleysen8589you needa up the weight
I think my favorite thing you do is put the studies in the video. Like I feel I always hear people say "studies show" and then they never show them or mention specifically what. Great video and the rowing part makes a lot of sense.
It's absolutely insane that this information is out there for free. Thanks, Jeff, for all the work you do. High-quality video and data.
He is one of the few that provides an explanation as to why it's effective or done a sertin way
Hm that no rocket science
He is the goat
Ok bot
if you feel bad give him some money everytime you watch the free video 😂.
Dude the advice at 3:18. Yet another example of how you blend scientific biomechanics, and real world practical experience to find the true optimized workout methods. This is how ALL people need to approach weight training. No one trains exactly like the studies, and controlled cheating can massively boost hypertrophy and overall strength gains when done right.
Am I the only one who’s watching these guides to decide what I enjoy most ?
Im a beginner who don’t have budget for personal trainer, so I can only arrange my exercise and improve my skill on myself, Jeff’s video helps a lot! really appreciate it❤
0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps - 25Kg
1:45 Pull-up: 1 set x AMRAP - 0 (As Many Reps As Possible)
3:02 Kroc Row: 3 sets x 10-12 reps - 12.5 kg
4:39 Cable Shrug-in: 3 sets x 10-12 reps - 30kg
5:03 Reverse Pec Deck: 3 sets x 10-12 reps - 22.5 kg
6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps - 20kg
Not when I just left the gym after a back session🥲😭😭
It’s Monday. Its international chest day. You didn’t do back and bi’s liar.
@@LowTide941you want him to wait for bench for an hour?
Time for round 2!
Just get his routine . So convenient 😫😫
@@LowTide941I usually do chest days in a tank, It’s snowing for the first time in a long time here in South Africa, so it unfortunately had to become a back day🤣🤣
That pullup form is just beautiful.
How easy does he make it look
I could watch him do pull ups all day 😍😍
@@angryhamster145 eww wtf
This, so far is the BEST pull workout I've tried, insane how you feel every muscle during this workout, not to mention the results you'll get.
Really appreciate what you put out there.
W
@@kry0cera962L
I would do pull-ups set first at max reps as it activates lots of the back muscles and warms them up perfectly.
Yeah it's the toughest, I would do it first. But you need to warm up for it a little. I had a pull-up related injury which took a long time to heal. Because I did AMRAP without warming up much, just rolling my arms a few times. It took months to recover, be careful. Pull-up is hardcore movement like deadlift or squat, even with just bodyweight for most people
This is the back video I've been waiting for. It's really nice to hear that cheating with body movement just a little bit on back day is not only okay but even optimal. I have always had troubles getting effective back work outs in with strict form.
Your videos are such a great resource. Thank you for being such an informative channel on RUclips as far as muscle building and moving your body through different ranges of motion. Your well research articles help me personally to understand resistance training from a cellular perspective, and not just aesthetically or for the numbers I’m pushing. Focusing on the best activation of the muscle possible to maximize growth and strength gains in the most effective/efficient manner possible.
Supersets are super effective for back workouts. Here is my go to back workout:
1. Cable YTAs X4
2. cluster set: weighted chinups X5 min.
3. superset: lat pulldown, shrugs X4
4. superset: facepull, pullover X4
Perfect is bold. The Kroc row and the cable row provide almost exactly the same stimulus. One of the rows could be switched for a flared-elbow variation with an armpit angle closer to 90 degrees, providing (probably) sufficient stimulation to the rear delt, eliminating the need for rear delt flys, which could then be replaced with say, hammer curls or palms down curls for the often overlooked brachi mucles. Or, with two rowing exercises, no need to isolate traps with shrugs.
Pull ups are the goat workout imo. It’s definitely the most fun and the one I want to work out as much as possible. Recently started doing weighted pull ups and it’s nice seeing the progression.
5:00 I would really love to use this machine but I live in Estonia soo this is basically alien technology
Scientific Leg Workout:
1. Bench Press(Leg Drive, duh)
2. Standing Bicep Curl(you stabilize w/ legs)
3. Cheat Lateral Raises (leg drive)
4. Assisted Pullup Machine(legs resisting weight assistance)
I will not take criticism on this
Haven’t done back and biceps since I mostly rock climb. But the quality of these videos makes me want to watch!
I usually tend to favor supine grip for lats focused pulls and prono for scaps-high back focused pulls as it improves both movement range and for me personally it just feels better while doing it and as a way of differentiate both movements: As in when I focus on my lats I use this grip and when i focus on my traps and so i use the other. I think that really helps to make it easier to imagine and bring that patterns to your mind in order to execute them perfectly.
In pull up (or rather chin up) specially, I can focus on avoid any scap involvement as i let them be mostly elongated and I focus on bringing my elbows to the side of my waist in a 120º ish angle of my torso to the horizontal plane of the bar. These are way harder to do than normal pull ups, but they do feel way better, I never felt so good about my lats in pull ups than doing these chin up variation. Then i add an unilateral lying pull in to finish later on and thats my lats workout.
As for the lat pulldown I would recommend to do them a bit inclined, because jeff seems to do them up to 90ish or a bit more angle, but lats work up to 120ish angle, so inclining your torso a bit forward would be ideal, in my opinion. Why is this important? Given that science has been demonstrating that elongated based hypertrophy is so efective, I would always go for movements or exercise where I can move in the range where my muscle is the most elongated while having tension in it.
If any of you try them and like it let me know!
2:15 No! I'm doing 6x Amrap Because I hate myself.
Its actually crazy how popular Jeff is but the dude is SO INTRICATE. Jeff is so gentle, soft, studious, mr thinks, YET HAS SO MANY FANS. Normally, like ALL IN LIFE, “body building and bulls****” would be 6 billion subs, and then guys like Jeff would only get 3k views. You guys see it to right? Jeff being, ethereal, Kashmir, Japanese Forrest of unique one of a kind leafs. Yet football stadium views. Its not normal. But its coooool.
Just added 3 new exercises to my pull routine. Thanks Jeff!
Suggestion: Instead of the reverse pec deck, use a cable and do the same movement (one hand at a time), this way you can rotate your body a little more to get a deeper stretch in your back muscles. It feels amazing, I can assure you. Also if you want to develop strength (which many of us want I assume) you should defenitely include a large compound exercise like a deadlift or a standing barbell row of some sort.
I just wanna THANK YOU Jeff, I’ve been following you for a while and you are a really big motivator for me when I hit the gym… the information you continue you bless us with is absolutely incredible thanks again 💪🏽‼️
Awww John Meadows would have loved that cable bicep curl variation. Bless him RIP uncle John ❤
Dear Jeff! I'm a truck driver and I do lawn Hall I rarely have access to a gym at all having Jazeera access to a bench or even machines for that matter I really pretty much only have the two dumbbells that I can take with me over the road. Losing weight I am not as concerned with as building muscle I am worried that once I get down to my desired weight I will have a really hard time bulking up. Can you help me find out which dumbbell routine for the most effective keep in mind time is always of the essence I always have a limited amount of time to do my workouts at the end of the day I have anywhere between an hour to 30 minutes please and thank you.. I really love and enjoy your content it's so inspiring and is helping me along with my fitness journey never stop
Hey Jeff, could you do one on Upper/Lower Split (According to Science)? I think many of us would benefit from it!
how i built my pull ups is ‘sees a bar in the gym’ does hang man or as many pull up u can 1 or 2 and eventually u do that everyday you’ll do pull up on sets but on back day when u do barbell rows throw in the pull ups even if it’s one just do it and always do different hand positions
A more time efficient version of this workout:
1) lat prayers
2) pull-ups
3) barbell rows
4) super set dumbbell curl + lateral raise
Comments:
1: For the kneeling pulldowns, use a bench as a brace to actually lift more weight. No support and you won´t fully use your strength.
2: on the Kroc row, I orefer using both hands with chest support, as I find it more stable and therefore providing less perception of effort.
3: Orientation with fibers don´t have much to say on what muscle you bias. What is crucial is the joint angles.
Love your new ultimate PPL series/workouts and its focus more on bodybuilding. Great exercise selection overall and they generally feel great and are fun to do. Thanks Jeff you're the GOAT
I personally like doing the rear delt flys very early on cause my traps will tend to dominate no matter the weight after a heavy session. Great video though, will be trying this out.
My only concern with this is there isn't enough bicep work. I feel like my biceps definitely didn't grow with just 3 sets twice a week, I had to work up to ~16 sets a week to actually see my biceps grow well. (by well, I mean past just normal gains from doing back work lol)
Do higher quality reps and spread out the sets on other days. If you are recovered sprinkle in sets during push or leg daya
If you need 16 sets I doubt that you’re training with enough intensity considering the biceps recover pretty slow
@@Noxide1021 biceps do not recover slow. Also Jeff Nippard’s arm program contains 20-22 sets a week of biceps so…
3 sets for the biceps specifically, they're getting worked throughout this workout as well. 6-8 intense sets alongside back volume is plenty
@@Primoh just because he prescribes more set volume doesn’t mean they recover fast or benefit from more.
Just when I was planning my back and biceps workout for tomorrow, thanks !
mine too... I'll do his first 3 back excercises + chest supported row and CBum's biceps excercises
the reason that bodybuilders do a chest back day then a leg day then an arm and shoulder day is so they can give as much effort as they can to each muscle rather than having your biceps worked a bit from doing back and then doung curls for example. So it's pretty much common sense that you don't make your split based off of push or pull
Hi, could you do a video on static streching? What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
Jeff is an absolute chad king. I have a question guys , how do we feel about doing a few more workouts than shown in the video here? I added some low rows, curls , always do crunches, ect . Too much for a day?
Thank you Jeff. For the most part, those are excercises I'm already doing (thanks to your videos). I'm doing about 3 more biceps excercises per week, but my biceps is the only area where I'm not really growing. So I've got experiment a little more.
Have you tried starting your workout with biceps?
I just gotta say, for beginner to intermediate lifters: nothing helped me feel and build my lats more than pull ups into weighter pull ups. I don't know if it's a person specific thing but weighted pull ups blew up my back progression, when I incorporated them I was breaking PR's in every single other back exercise when before I felt like my progression was slow or even plateaued.
Might not work for everybody, but I have never seen someone that can do heavy pull ups with a small back.
Yes. Pull-up is the king of back exercise, never skip them. It's like skipping squats on a leg day. And people understimate chin-up for bicep. Both also work your forearms
Hey Jeff ! Would appreciate it if you do a PPLRULR Programm Thank you!
That pull-up elbows que helped me A LOT today, was able to do more than usual!! THANKS!!
When is pure bodybuilding program coming?
Here is the real deal
1. Start with bodywheight Examples, (Pullups),Dumbells or Bands.
2. Then do exercises with Barbells
Then Do exercise with cables or machines
Ideally start your workouts with exercises with both hands like pull ups or barbell rows.
And end with exercises, single handed like 1 arm lat pull down or 1 arm machine row.
This way the nervous system doesn't get affected and you maximizes you performance.
Thanks for the motivation to go pull some weight around and work on my back. I find it's the hardest muscle group to work. Because there are so many muscles that make up the back, I'm only seeing minimal gains. I'm gonna use this video as a guide for today. Thanks Jeff!
I cant get dumbbell rows to work. No matter how I change positions, angles or techniques, I can't feel my back pulling up the weight. I feel it mostly in my forearms, tri's and rear delts. I had a friend poke at my lats while Im rowing to get a better mind/muscle connection, but my lats are barley working at all. Wish I could get it to work since everyone says how good it is for growing your lats.
Have you tried using straps/going light, or even a cable variation?
Wear wrist straps, they're a godsend
Try doing single arm pulldowns really focusing on isolating the lats first, and after a couple good sets do your rows, maybe with straps like @RDS_Armwrestling said. You can probably feel your back more doing this
You could try going lighter and trying to row the dumbbell towards your hips (look up "Helm's Row")
Bro you just released the "ultimate workout" workout a short time ago, and you realease a whole new one now? This is amazing!
Hey Jeff. Would it be possible if you construct a video on how to construct your own gym routine/split? I bought your ultimate PPL routine and found it too complicated, however, I have been doing your fundamentals routine for quite some time. I am struggling on what to do rn. Thanksss!!!
You're a novice. Stick to the basics.
You're a beast. Loving how sore I am right now. Thanks for the upload and thorough description of exercises.
I have a question:
I workout 4 days a week using an upper/lower split. Is it ok to use the exact same workout for every upper day and the exact same workout for every lower day while progressively overloading or do I NEED to have variation?
Jeff is the best and most legit fitness influencer ive seen precise science approach to bodybuilding
Jeff Nipples
😂😂😂
When do you graduate high school?
@@jenskirk18 Women
Yes
Wow
if u want more stability for the 1st exercises, just do it on a bench. i feel it better and lift more that way
Do you think it's okay to do dumbbell rows without kneeling on a bench? I like to do them standing, while using an inclined bench for support. I feel more stable
Me too, I prefer it this way, more stability.
Good job on doing chest-to-bar pull-ups! That’s how you do them!
7:24 tiny Jeff
😂
Pullups are the best, was my favorite back pre exhaustion workout back when I really started growing
Thank you Jeff, killed it today with this workout! I’m already feeling it my mid to lower back especially. Definitely sticking with this n mix and matching it 🎉
I really recommend purchasing this workout plan. ive already done the full program once (on my second round now) and ive never seen such results
You really said bicep peak was a weak point for you while having arms the size of my head!
In all seriousness, yet another great video from Jeff! Well presented
Perfect time to get the notification. I was about to go to the gym to train back and biceps.
Love it ! Definitely gonna try the half kneel for lats tomorrow 💪🏾
Why did you used Black emoji?
@@medistudio4390 didn't know there was such a thing?
@@medistudio4390because he’s probably black?
Just completed this workout and I got the biggest back pump I’ve ever had! 💪 Thank you again! 🙏
Perfect timing. Back and biceps are today. 😎
The one and only Jeff Nipple
Perfect timing!! I was just going to the gym for a pull workout, thank you jeff
i just came home from my back day😂
I never understand these comments. Do you go to the gym and just do random workouts everytime? Why not have some structure and follow a program?
@@kylev3835 Nope i used to follow Jeff's nippard first pull workout for a while and now that part 2 is out i can have more variety, dk about the others tho
@@kylev3835 I'd assume that most people follow a routine. But some people don't enjoy pull workouts and adding more variety might make people more enthusiastic about it. I've even switched up parts of my OWN routine from time to time because of Jeff's advice.
@@kylev3835 just know the muscle I'm planning to train, and have a idea of the exercises and so on. That being said I have been doing. A back routine from the guy who trained with John Meadows
Cris Edmonds
Other body builders don't like pullups???? My brothers christ doing a good few sets of pullups makes me feel like I'm flying.
My current back / bicep routine: just pull-ups and chin-ups. Lots of them, several days of the week. Not always to failure, just crank a few out when passing the door. I have a rule, where if go through the door, I need to do at least one. When passing to the room side, a chin-up, when passing to the hallway side, a pull-up. Usually it means I do more than one, once I grab the bar. Sometimes AMRAP. It really works. Bodybuilders avoid pull-ups because if they are bulking or "I'm close to 10% bodyfat" but in reality it's more like 17%, it's depressing how few you can do
@cubefreak123 Pretty good, steady raise in AMRAP. Seem I can add a rep here and there, as weeks pass, even when I'm not doing AMRAP in a long time, suddenly it has just gone up by 1. I'm not the lowest body fat, in fact coming down from a bulk. But 18 chinups 14 pull-ups. I think I can add a few more as the cutting progresses, only 2 highest abs show which gives an idea, no veins. When I'm lower fat, I definitely have visible veins so I'm not there yet. When I've overdone a bulk, I know it's depressing to do these but on the other hand, you get stronger without the need of attaching a weight plate, so it's still great exercise. I believe you can grow a great back with just pull-ups and nothing else, of course it doesn't hurt to add rows and shrugs to the mix. And for biceps, chinup is IMO one of greatest exercises. Pull-up also works brachialis, you forearms get work in both... great 2 movements
Love ur content bro thanks for the workout,ur my inspiration ❤️
Superb explanation of "controlled cheating" with respects to form.
How many reps do you get on your AMRAP pullups btw? With super strict form like yours, anything over 10 seems super impressive
No way to put a number on it, since people will be different in strength.
As long as it's at least 5, you should be getting enough effective reps.
@@user-nm3ug3zq1y I know. I was just asking Jeff for his AMRAP personally. For ego reasons ofc
@@homerdough5389, I'd suspect if he started fresh, as first exercise, it should be above 20.
Interesting bit about EMG in the description. This question may be worth a whole video
Hello Jeff. I have one question. If the only important reps for hypertrophy are those last few reps close to failiure, wouldn't it make sense to train with very low rest times for example 30 sec because then you would be able to reach those reps much earlier and would save a lot of time due to your muscles still being exhausted from the previous set?
I am not sure about this , but I think fatigue due to lactic acid and metabolite accumulation won't help with hypertrophy , yes you could eventually reduce rest times. But until then , no it won't help much.
Unless you are talking about super sets , then i guess you add volume to your set and also increase the number of near failure reps
Maybe, but you'd not perform your best at all since your recovery between sets would be very little. You could train this way if you're in a rush, but straight sets with regular rest times prove better for hypertrophy over time in most cases.
I think studies have shown that you get more growth from longer rest sets than shorter, look it up. Secondly by that logic you would get more growth from a single drop set since you can effectively just get those last reps as many times as you can drop the weight than from doing 5 sets with long rests.
Mike Mentzer Strat
Acctually no. That fatigue you feel after not resting for long are Acctually limiting factors like muscle burn, central nervous system fatigue and cardiovascular fatigue NOT muscular faliure. The reason for resting longer is not only for you're muscles to recover for the next set. Its also for you're C.N.S and you're cardiovascular or stamina to build back up. Going in to another set after 30 seconds will just fatigue you're breathing and muscle burn more than anything else... in turn NOT taking you to true muscular faliure because of other limiting factors.
Just finished your 13 week PPL program. Huge gains!
Do you REALLY need to shrug?
For me, yeah.
This guy is absolute gold! So glad i found this channel!
Wait what, the huge guy kroc rows is named after is now a woman, what the actual duck
Rip Matt
Nah he'll always be a man. Nobody can change sex 😊
For the first exercise, I like to sit on a bench, facing the back pad, with the spare arm bracing the torso on the bench - far more stable, can focus on the lats and not on trying to stay balanced. It also means you're less likely to cheat by adjusting the form etc. The kneeling stance is so overplayed now yet makes no sense to me at all.
I’m fat I can only do one pull up 😂
Thats enough strength to grow ahead from. Try to activate lats more
I got to like 3 and I’m a twig, I’m just weak but we’re trying to change that! How many you at now?
Yooo not even one here 😂 I try hard the pull up machine with knees at the ground 😂
@@sefan1317 5
I started at 1 when I was 85 kgs on October 2023 now I can do 11 in a row and I’m 80 kgs
Jeff can you do a back workout with just dumbbells I would really appreciate it
Why just one exercise of bicep
Most back exercises hit bicep too so you don’t want too much volume. Also bicep is one of your smaller muscles so you don’t need as much volume
@@shwoopi okay 💪
I thought you would have done a lat isolation set first such as lat pullover or Nautilus style lat pullover machine to wake up the lats without exhausting the biceps before the lats are fully worked. Then immediately follow that up with a compound movement using the temporarily stronger biceps to fully fatigue the lats. That is because some of us can’t feel the lats any other way. Mike Mentzer and Dorian Yates used that technique to great effect.
Jeff you are literally the best workout channel on here
Body builders don't like pull-ups because it makes them feel weak 😂
The SA cable Lat Hi Pull Diwn was a gamechanger for me and my clients and use it in my corrective exercise arsenal as well as my bodybuilders. It helps everybody
This guy is immensely short. Going by his height i would say he is quite average in size not huge as the camera angles imply
lmaoo
Lol let’s see what you look like
Can you make a vid on what "the perfect natural supplement stack for muscle gaining and recovery"
Jeff knows my gym schedule, always posting the day before I work that body part/s
I’m surprised you don’t do deadlifts on back day….💪🏼
Finally jeff remembered this series
Just my 2 pennies for the rear delts mind-muscle connection is to have a loose grip (just enough to control and not squeeze) so my triceps don't take over the movement.
I find with the Lats and also reardelts that Mind muscle connection is highest when focusing the torque on the flat meaty chunk of the hand below the pinky.
The background music is AMAZING. WOAH😮
can we do this workout twice a week ?
This is exactly the kind of channel I've been looking for, full workouts with a breakdown of each muscle group. The science behind everything is the cherry on top because it's nice having some evidence to back it instead of the usual "trust me bro". Subscribed!
I swear, sometimes I completely forget to listen to the video and get completely lost looking at your body flexing 😂 Its so mesmerizing lmao
I've been using the MACROFACTOR app for about 3 weeks now. I'm really impressed with it! It's opened my eyes to where I've been going wrong with they way I eat. Just thought I'd throw up a comment about it. Anybody considering the app, it's great to use. Yeah, you have to pay, but it's a small investment in your health to really get dialed in. 💪 💪