The Most Effective Science-Based Shoulder Focused Full Body Workout
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- Опубликовано: 25 июн 2024
- Get my Full Body Training Program:
‣ www.jeffnippard.com/programs/...
If you’ve only been in the gym for a year or two, I’d recommend starting with my fundamentals program instead, which has you training full body 3 days a week instead of 5x/week. www.jeffnippard.com/programs/...
More details on the high frequency program:
This program is designed for intermediate to advanced trainees who are in need of something new to drive continued progress. This is a very unique training style that uses the highest possible frequency of training (hitting every muscle 5 days a week). Full body training has several advantages including:
- Reduced soreness = better performance
- Improved recovery capacity = more progress
- Improved mind-muscle connection per exercise = more focus
- High quality volumes = better muscle growth
Also includes:
- EXACT sets, reps, exercises, rest time, RPE targets
- Exercise substitutions
- Video links for every exercise
- Full summaries of volume for every bodypart
- “Program Explained” section
- A full FAQ’s section
- 39 scientific references
Get it here: jeffnippard.com
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SUGGESTED VIDEOS
Watch my Science Explained video on high frequency full body training:
‣ • Full Body 5x Per Week:...
Watch my Lateral Raise technique tuesday video:
‣ • How To Build Capped Sh...
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A Disclaimer About EMG Research:
There are various reasons to be skeptical about EMG research. Just because an EMG study shows higher EMG amplitude does not necessarily guarantee that there is greater muscle activation (although this is most likely assuming the procedure was carried out correctly). In videos, I typically use the phrase "muscle activation" as an approximation to shortcut this bit of nuance.
However, greater muscle activation still doesn't guarantee greater hypertrophy over time, as there are situations when muscles can hypertrophy in the absence of activation (such as when being stretched). Still, in my opinion, if all else is equal, there is good reason to think that some activation should lead to better muscle growth than no activation and that more activation should lead to more muscle growth than *less activation*. At this point, there is a big question mark in the literature as to just how much EMG evidence lends credence to long-term muscle hypertrophy. Based on some correlations in the data, I suspect that it is actually more useful than much of the online fitness community seems to think at this moment in time, but skepticism should still be exercised.
In this video, I am not using EMG evidence to say "Exercise X is better than Exercise Y" but rather to prove the conceptual point that all heads of the delts are active to an appreciable degree in the OHP. Since this finding also makes sense biomechanically (given the combination of shoulder flexion and shoulder abduction present in the OHP) I believe this is a fair corroborative application of this research.
Study cited: Saeterbakken et al, 2013
pubmed.ncbi.nlm.nih.gov/23096...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
‣ / @rashaunr5777
Filmed at 24 hour Body And Soul in Kelowna, BC
www.bodyandsoulkelowna.com/
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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!! Here is the long awaited final episode for the Full Body Science Applied Series! In case you want to get caught up on the rest of the workouts, check out the full playlist here: ruclips.net/video/nxisr1AalNc/видео.html
I've got some powerbuilding videos on the way next that will use a blend of full body and upper/lower workouts! I think you guys are gonna really enjoy it! Peace!
When do you think your Powerbulding program will be out? Really looking forward to it!🙌
Been following your high frequency full body RUclips series program for a few weeks but have tailored it to fit a 4x/week schedule for time's sake (I've even coupled several exercises as supersets). I checked your website and noticed you had a 4x/week option, and I was curious as to what the main differences were from the 5x/week program. I personally split the week as: Legs 1, Chest, Rest 1, Legs 2, Back & Shoulder, Rest 2 & 3 -- while also switching some exercises throughout the week to accommodate for the workout equipment available to me. Thank you as always for the awesome content. Looking forward to seeing the new program!
Hey jeff awesome video, I bought your full body routine, finished it once and starting now again with week 1. I love it so far made some good progress on it.
In the program the push ups are RPE based and now your saying doing amrap is fine? I mean I already did it like you said in the video because I thought its not that hard to recover from but its just a little bit confusing.
Would this full body schedule be considered intermediate or advanced? I have been doing your push pull leg split for a long time, and I wouldn't mind changing it up to build more strength.
jeff cavaliere said that the ohp must be doing without full rage of motion. what would you say?
0:36 OHP 3x6 @ 80% 1RM (Week 1: 3x6 80%. Week 2: 4x6 80%. Week 3: 5x6 80%. Week 4: 3x6 82.5%.)
3:17 DB lat raise 3x15 RPE 9-10
4:34 Cable seated row 3x12 RPE 8
5:19 Leg curl 3x12 RPE 8
6:19 Concentration curl 3x12 RPE 9
6:47 Cable crunch 4x15 RPE 8
7:12 Seated calf raises 4x15 RPE 8
7:54 Push up 2 x AMRAP
Like this so people can easily see this comment
this is just disrespectful for the creator
@@kavitaupadhyay6947 it's just a sum-up note, for understanding it, you still have to see the video, this is only meant for when you want to revise a exercise
@@kavitaupadhyay6947 - In what way? I find that it compliments the video. Thank you CJ! ☝️🥴
Thanks G🔥
Thanks a lot 🙏
Cant wait for science applied, why she doesn’t like me back!
Same
Pick your head up, the crown is falling
Chad and colleagues did a really good study on that
r/theredpill
Prioritize yourself king
DAY 1 - FULL BODY (LEG FOCUS)
1. Squats - 4×4 @ 80% 1RM W1 - 3×6 @ 75% 1RM W2
2. Incline dumbbell press - 3×8
3. Lying leg curls - 3×8
4. Lat pull down - 3×10
5. EZ Bar bicep curls - 3×12/12 drop set
6. Hanging leg raises - 3×12
DAY 2 - FULL BODY (CHEST FOCUS)
1. Bench press - 3×3 @ 85% 1RM W1 - 3×5 @ 80% 1RM W2 - 3×3 @ 87.5% 1RM W3 - 3×5 @ 82.5% 1RM W4
2. Low to high cable fly - 3×15
3. Romanian deadlift - 3×12
4. Chest supported row - 3×15
5. Standing Arnold press - 3×12
6. Tricep press down - 3×15
7. Smith machine shrug - 3×12
DAY 3 - FULL BODY (BACK FOCUS)
1. Weighted pull-ups - 3×6
2. Humble rows - 3×10
3. Leg press - 3×15
4. Standing calf raises - 4×8
5. Cable upright row - 3×10
6. Hammer curl - 3×10
DAY 4 - FULL BODY (LEG FOCUS)
1. Reset deadlift - 3×5 @ 75% 1RM
2. Weighted dip - 3×8
3. Leg extensions - 3×20
4. Unilateral pull down - 3×12
5. Rope face pulls - 3×15
6. Overhead tricep extension - 3×15
7. Egyptian lateral raises - 3×15
DAY 5 - FULL BODY (SHOULDER FOCUS)
1. Overhead press - 3×6 @ 80% 1RM W1 - 4×6 @ 80% 1RM W2 - 5×6 @ 80% 1RM W3 - 3×6 @ 82.5% 1RM
2. Dumbbell lateral raises - 3×15
3. Cable seated row - 3×12
4. Leg curls - 3×12
5. Concentration curl - 3×12
6. Cable crunch - 4×15
7. Seated calf raises - 4×15
8. Pushups - 2 × AMRAP
The Egyptian lateral raises kill my shoulders right before shoulder day smh
You’ve probably saved me hours. Thank you.
I wish i could copy paste this 😭
@@josephruizdepaz5061 just screenshot
@@himachaldayal9458 did that, grazi cx
The mind muscle "cues" you talk about are my favorite parts of these videos.
Honestly, your the only man who can make a video so informative and fun.
Unbelievably amazing amount of quality, no BS repetitioning of same old...just pure and simple....nothing to hide...well done Jeff!
I don’t think I’ve ever been so excited to see a video uploaded! Been waiting forever for this one. Not because you took too long, but because the other videos in the series are so good! I’ve already seen massive gains from this change up. Thanks Jeff!
1:00 Imo the issue is that most people press "in front of their body" instead of "above". With that type of form the front delt does get over-recruited, but proper technique helps involve the full musculature of the shoulders
Exactly, most people pressing I see lean back excessively and use the front delta way too much. Look at how Olympic weightlifters press, that’s the kind of form you want to imitate.
Yes you want to pull your head through the hole at top. People like to push on the front pathway only instead of full rom up, over and through.
Depends on the definition of the proper technique. Pressing in front is safer and more importantly allows to push more weight.
@@Fossulol Nah man pushing in front uses more tri and front delts only. To fully extend up and out you use all 3 heads, traps and lats to an extent. Hence why Olympic lifters and athletes get that heavy weight over.
@@mikeneemia3678 Ok I'm not talking about pushing in front all the way up and back, that's obviously terrible. But arching your back at the start of the movement is not a mistake because thats how you are the strongest, then you try to get you head under bar.
I love this evidence based content on the shoulders. So much valuable content. Thanks Jeff! I for sure will be putting these exercises to use in my own programing!
Jeff is the man
What a great series. Probably the best RUclipsr out right now making content that is science based, yet extremely applicable. Well done, Jeff!
Great program, Jeff. Love adding it to my HIIT training. Makes for a great morning gym routine. Thank you for all the informative work you do!
Hey Jeff I'd love to see a training program that uses just dumbbells and barbells for those of us that don't have access to a gym!
he has a website
3:58 More people should include that left option in their training. It's a game changer if you feel that your traps are over-involved in lateral raises
I love cable lat raises. However, I sometimes feel it in my traps so I have to focus on keeping my scapula down while raising my arm.
You’re everywhere @Natural Hypertrophy
@@alin.2554 clout
@@jkman10 same. I found a trick that works for me; raise the arms while going back(if it makes sense)
Love this series of yours and I really enjoy following this high frequency split!
I would be interested in a video about back braces, knee braces, and other useful safety equipment. Especially the back braces.
What about them specifically are you interested in?
@@MG-jy5qx the slightly different varieties; for example some are more like leather belts where some are stretchy and Velcro. I am interested in how well they actually work, and more information on which situations they should be used. I also am interested in whatever other useful info Jeff could provide on the topic, or on related topics. Personally I have a lower back injury which causes sciatic nerve pain so this type of information would really benefit me. I'm imagine I'm not the only one though. I'd love to confidently buy a high quality back brace, and know more about them in general. I do use one but I'm sure I could be using it better, and I'm sure there are better ones to use.
Dude this is everything I could've wanted out of shoulder analysis - thank you!
I'm on week 8 of the full body high frequency program and I am so happy with my results!! I did 9 weeks based off the youtube videos and got great results then too, but these last 8 weeks using the guidance from the actual program has made a huge difference. I love it!! Planning on buying the push/pull/legs program next 💪
Tbh don’t buy it with a quick google search you can get it free
Saw it was a difference between the program and the youtube series. Which one should I follow? Got the program
Andyking the movement patterns are the same. He’s basically switching out the exercises which you’ll probably want to do after running the program a few times just for novelty sake. I’d recommend running the program two times through as prescribed in the PDF and if you get bored switch the accessories with the replacement exercises towards the end of the PDF
I appreciate how well you articulate your points.
I appreciate your detailed posts that are backed by science. I spend most of my days studying scientific journals (anesthesia) and it's refreshing to see someone explain them properly. Thank you
Brilliant work Jeff! I'm sure all of us appreciate the amount of effort you put into this series. Respect from Australia 🇦🇺🇦🇺
I would freaking love an updated PUSH/PULL/LEGS split video guide Jeff! Stay awesome!
These vids have been like a little bit more of a refined version of the training program you released a year ago. Ive been basing my workouts on that 10 week, 2 block program, cool seeing you perform it and give some insight. Appreciate it
Now has over 2 million subs, your channel has blown up congrats.hopefully all your hard work has paid off. Wasnt that long ago you celebrated 1 million.
This is perfect, literally hitting shoulders today on this program. Week 4!
This is exactly what I’ve been looking for thank you Jeff
Nippards videos on how to do the exercise have greatly helped my form and muscle activation. At least 3 exercises so far have been corrected for the better.
Great series Jeff! I’ve enjoyed it thoroughly😌
Already excited for the next program’s series
I wish the news and financial youtubers had your level of citations. I really appreciate people who cite their sources of information
I've waited so long for this, THANK U. Time to fight back after long injury, getting huge!
Science applied videos are my fav of yours! You gotta keep doing these 🙏🙏
Best split I've ever tried, thanks man!!
Hey Jeff maybe next one you could do like a science based Arnold split program like chest/back shoulders/arms, legs/abs
facts
Ain't that a bro split
natsu dragneel Bro split would be one muscle per day no?
@@natsudragneel404 no
@@natsudragneel404 no, it's a 6 day split hitting every muscle twice a week
Bro your editing skills are lit 🔥🔥🔥
I find that since I hit about 35 years old, I need a lot more rest between workouts. The best full-body for me now is a full-body twice a week (Tues/Fri) and then cardio in between. As long as I'm eating enough, this has allowed me to continue improving lifts much quicker than doing the splits I did in my 20s (closer to the split in this video).
Dude great video Jeff. Really love the tip for activating your shoulders better on the vertical press. One of my other favorite cues is thinking about squeezing or bringing your biceps and your elbows to your ears. Although this works primarily for the dumbbell vertical press but is really effective. Thanks for the content and all the best to you!
Thanks man i really like training full body and i am seeing great results .. i had accidentally discovered this in my early twenties but i have finally found it back at my 30’s late 30’s actually and i look jacked..
Missed these! Can’t wait to get back into the gym
Perfect timing. Just getting ready to have a workout
Made my own version of this program that reduces some of the sets on the back, and a little on the legs for some forearm work. I also replaced face pulls with cable rear delts, and hammer curls with seated bicep curls.
Day 1 (Forearm Emphasis)
3 Sets of Squats
3 Sets of incline dumbbell bench press
3 Sets of lying leg curls
2 Sets of lat pull downs (narrow)
3 Sets of Ez bar bicep curls
3 Sets of hanging leg raises (abs)
2 sets of finger & wrist curls
2 sets of reverse curls
Day 2 (Chest Emphasis)
3 Sets of barbell bench press
3 Sets of Cable Fly (Low - high; supinate)
3 sets of RDLs
2 sets of Chest Supported Row (wide)
3 Sets of Arnold Press (standing)
3 Sets of tricep pushdowns
3 Sets of smith machine shrugs
1 set of reverse curls
1 set of finger & wrist curls
Day 3 (Back and Forearm Emphasis)
3 sets of pull-ups/pull-downs
3 sets of humble rows (wide; lying down on slight incline; use dumbells)
3 sets of squats
3 sets of straight leg calf raise
3 sets of upright cable row (aim near the chin)
3 sets of seated bicep curls (outward ROM)
2 set of reverse curls
2 set of finger & wrist curls
Day 4 (Leg Emphasis)
3 Sets of Reset Deadlifts
3 Sets of chest dips
3 Sets of leg extensions
2 Sets of Unilateral Cable pulldowns (supinate)
3 Sets of Cable Rear Delts
3 Supersets of
Katana extensions
Cable lateral raise
1 Set of Reverse Curls
1 Set of Finger & Wrist Curls
Day 5 (Delts Emphasis)
3 Sets of Overhead Press
3 Sets of Dumbbell Lateral Raise (super ROM)
2 Sets of Cable Row (Narrow)
3 Sets of Lying Leg Curl
3 Sets of Concentration Curls
4 Sets of Cable Crunch
4 Sets of Calf Raises
2 Sets of Pushups/just bench press lol
I love how we can understand which is bad, Semi bad and good Jeff .
Jeff is seriously the only channel I listen to for doing movements right and how to correct my form🔥 he’s just so trustworthy and I have never met him😂
Why does your channel have 2 old videos with so many views but than nothing 😐
Be weary of Corona in the gym
Jeff: 8:20 KISS THE FLOOR
Gotta kiss the gym floor to confuse the immune system, right babe?
@@PendlayRoe Lmao
More money for the hospital after this. LOL
broke my shoulder last year in a competition fight and had to reduce my training.
this will definitely be my new workout :D
for me
0:36 OHP 3x6 3x6
3:17 DB lat raise 3x15
4:34 Cable seated row 3x12
5:19 Leg curl 3x12
6:19 Concentration curl 3x12
6:47 Cable crunch 4x15
7:12 Seated calf raises 4x15
Let me confirm this with my Doc, Dr.Doucette
Doc Greg knows better than last time!
Nice job Jeff 🤙. I still go ppl but I can recognize how good this is and how much effort went in .
Great video, really helps me out!
My guy Jeff always some knowledge to drop on us. Probably my favorite RUclipsr! Thanks broseph
This is probably the first video where “explained” isn’t in the title. It’s glorious.
Damn dude. You go in to proper detail. Thanks for the info Mr. Keep up the good work 💪🏽
As much as Doctor Greg hates on this.....I really love doing this program 🤷♂️
Hey, Jeff I’m currently running your Full Body program on week 8 right now and I’ve loved it, have made great progress, I’m wondering how I can continue to use this program after I complete running it back again. Like should I add more volume or reps in specific exercises? I’m a solid intermediate lifter.
1. OHP: 3x6 @80% 1RM
2. DB Lateral Raise: 3x15 - RPE9-10
3. Cable Seated Row: 3x12 - RPE 8
4. Lying Leg Curl: 3x12 - RPE 8
5. Concentraton DB Curl: 3x12 - RPE 9
6. Cable Crunch: 4x15 - RPE 8
7. Seated Calf Raise: 4x15 - RPE 8
8. Push-up: 2xAMRAP
OHP Progression: Week 1 - 3x6 @80% 1RM
Week 2 - 4x6 @80% 1RM
Week 3 - 5x6 @80% 1RM
Week 4 - 3x6 @82,5% 1RM
Yessss, I’ve been waiting for this!
The best educational fitness youtuber ever, based on evidence. I like the evidence aspect that you use and explain the why in your vids. Keep it up greetings from The Netherlands!!
I was doing a full body split for 6 months. Before this I was doing a PPL. To start with I was definitely seeing gains and the best part was that because the volume was spread out over the week, the DOMS were very mild if any at all. Sadly about 4 months in it became became pretty mediocre with muscle and strength gain plateauing. I did try mixing this up by changing the days around, as well as sets and rep changes but I didn't really see much improvement. I never thought I'd go there but the last 4 weeks I've been doing a bro split and been absolutely loving it. Too early to tell if my strength is goin up as I have been doing a lot of chop and change but my physique has definitely looking better. Yes the DOMS are back but it's worth it to get the pumps a muscle group precific workout gives you. This is defitely something you will sacrifice doing a full body split, next to no pump.
Hey Jeff can you please do a science based workout series on Powerlifting. Like the most optimal way to program for a person doing powerlifitng (just a sport or competitive), training cycles, recovery and etc...
I freaking love the standing overhead press,added 40 lb within 1 month to it!
Finally ! Jeff been waiting ages for this!!! So happy now :-)
Finally!
Btw Jeff do u want me to do some translations into Russian like I do for How to Beast?
or you could just make subtitles for this video and not try to make money off of the work of someone else
@@nomercy8989 translating is work fool.
And all exercises are very excellent and brilliant
Finally - been doing the other 4 days for months and it looks like my neck is attached to my triceps - great program dude
Any update?
I like the OHP, pretty much see the movement as mandatory. Then I also like the strict barbell OHP specifically for it's diagnostic value. It's the longest kinetic chain you can put together, and small deficiencies from ankle to wrist are easy to identify.
Whenever I need information about lifting I just look up the topic and add Jeff nippard to the end of the search
perfect thank you!💪🏾
Can't wait to go back to the gym and really go crazy with this program!!! (After running the comeback program 😅)
Thanks alot man. This really helped me out alot.
This is the first and only RUclips account I have notifications turned on for
who else inspires to be like this guy ?? he motivated me to start my fitness channel. He is such a humble guy.. Much respect !!
Thank you sir. This is an excellent video.
I’m ready for that power building program! 💪😤
Amazing video and workout!
Looking SHREDDED Jeff 👍🏼👍🏼👍🏼
Bought hes program 5 weeks in diggin it :) (high frequency)
THE BEST MAN ON THE EARTH IS JEFF NIPPARD.ALL LOVE AND RESPECT FROM LEBANON❤.
So sad about what happened in Beirut. Hope you and your family are good! As-salāmu alaykum!
A que that I use for OHP is to imagine bending the bar before you unrack the bar. Helps me push through the sides of my hands.
Love the videos jeff!
Hyped! Been looking forward to this one
this is the first tinig i have ever comitted to..thanks
Very excellent and brilliant video sirji of shoulders workout and telling about the delta 👍👍👍👍👍👍👍👌👌👌👌👌👌👌👌💪💪💪💪💪💪💪🙏🙏🙏🙏🙏🙏👏👏👏👏👏👏
Great video, very informative!
Could you please do an updated video on intermittent fasting? Focusing on the many alleged benefits, such as brain cell protection, insulin level balance etc. Thanks for a really great channel!
1. OHP 3x6 @80%1rm
2. Lateral Raise 3x15@RPE 9-10
3. Seated Cable Row 3x12@RPE8
4. Lying Leg Curl 3x12@RPE8
5. Concentration DB Curl 3x12@RPE9
6. Cable Crunch 4x15@RPE8
7. Seated Calf Raise 4x15@RPE8
8. Push-Up 2xAMRAP
I've gotten my best shoulder growth by isolating the mids and rears by doing side laterals and reverse fly, and the doing behind-the-neck press on the Smith. You have to start out with healthy flexible shoulders but after doing this for a year and a half I'm quite happy with my results.
By isolating first, and then using a behind-the-neck, the mid and rears really get hit quite hard. I usually do 3 sets of 8-10 as close to fail as I feel safe.
Finalllllyyyy, been waiting on this one for a long time :))
Working on my death stars. This will help for sure.
Good stuff Jeffie.
Thanks for the video..
Love this kind of video ! 🤩
I love coming to these videos before doing my lifts. Time to wreck the shoulders.
Halfway through week 10 of your program, and holy shit my bench press and overhead press have exploded. Went from 100kg bench to 123kg in those 10 weeks.
❤️❤️❤️❤️❤️ Great Full Body Workout video! Subd! Thanks for creating this! We do quick at home workout videos too. Keep up the great work here! 💓💓
That 5 day full body programs gets hard at week 5! Top sets! Great stuff though, loving the gains.
Wow you're amazing. Subscribed!
Binging this before I go to sleep
So true about hitting a wall with OHP. Mine stayed the same for months until I completely changed the sets and reps I was dong.
Such a good Channel. Shows really good knowledge and study’s to back it up and Jeff is actually really big and not one of these skinny personal trainers that just spread rubbish
Thanks Jeff❤️❤️
What should we do for Saturday and Sunday ? Also thank you for being kind enough to share this with us!
Hey idk if ur still around but this routine lacks much ab work so a dedicated Sunday for a full ab workout is what I've been doing, on Saturday I will do a single HIIT session for cardiovascular health and to keep my weekend treats burned off. Saturday is much better for HIIT to make sure your legs are given ample time for the Squats on Day 1