The Best Posterior Chain Focused Leg Day (Glutes, Hamstrings, Lower Back)
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- Опубликовано: 5 авг 2024
- Get my new Upper Lower Size and Strength Program here:
‣ www.jeffnippard.com/programs/u...
Watch the first full lower body workout:
• The Most Effective Sci...
All of my technique videos including the deadlift and hip thrust can be found here:
• Technique Tuesday
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SOURCES ▹
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/1...
www.ncbi.nlm.nih.gov/pubmed/1...
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/1...
www.ncbi.nlm.nih.gov/pubmed/3...
MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song
‣ / 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
Anyone else hate that pain after hitting legs super hard, but at the same time *love it?*
Yh fam
yup
Honestly i don't hate it at all, i just full on love it :D
I just hate sitting on the damn toilet after leg day xD
Quad doms is great but glute and ham doms sucks
two of Jeff's upper body days are just neck training
citrus7777 never skip neck day 😤
1 Deadlift
Week 1: 2 sets - 5 reps
Week 2: 3 sets - 5 reps
Week 2: 3 sets - 5 reps
Week 4: 2 sets - 5 reps + weight
2 Wide stance box squat
Week 1: 3 sets - 8 reps
Week 2: 3 sets - 9 reps
Week 3: 3 sets - 10 reps
Week 4: 3 sets - 8 reps + weight
3 Constant tention bb hip thrust
3 sets - 12 reps (not all the way down)
4 *Superset (30 sec rest)*
A1: Leg extention: 3 sets - 20 reps
A2: Leg curl: 3 sets 20 reps
5 Seated calf raises
4 sets - 8 reps (pause at the bottom) + 8 reps (mid range pulses)
6 Ab wheel rollout
3 sets - 8 reps
Thank you for writing this out 🔥💪🏼
Thank you man!
I just watched this after someone at the gym told me I was doing hip thrusts wrong (I always feel it much more with constant tension/only in the top half on the motion, so I was going slow and not letting my butt touch the ground) Thank you for reassuring me that im doing it right!
Always an honor to hear my music in the background of your videos, dude. Thanks, man.
Subbed.
Your shirt budget must be expensive from eating them every leg day
Jeff's shirt collars are loaded up with BCAAs, biting them during sets releases it into his body
Rise: Hey uhhhh Jeff, hey, yeah man......this is Rise, we've gotta let your sponsorship go. Look, we do not mind providing you with shirts to wear in your videos for promotional material, but you're consuming them at a rather rapid rate and.......ARE YOU EATING ANOTHER ONE DURING THIS CALL?
Gotta reach that daily macros one way or the other
It's called a superdooper set when you train multiple muscle groups at the same time. In this case Jeff is showing us the perfect form for a glute thrust/jaw clench superdooper set
Hahaha OMG! That was hilarious.
Kinobody: I call Jeff to be natty verified
Jeff: carbon isotope ratio test science explained.
u laughing but this Jeff guy is pretty smart!
Love you so much and appreciate all your work, thanks for your constant efforts , weekly free programs, advice & support.
I've been needing to focus more on posterior chain work my next strength cycle so this is really helpful, my dude. Thanks, Jeff! 💪🙏
This is my first time watching your videos and I find them to be very well produced and researched and not full of extra words which can be distracting to the point
I am hitting legs in 12 hours . Definitely going to try this one ! Thanks Jeff
What the actual hell man. I was literally looking for a full posterior workout !
Cheers Jeff, now I can bearly walk home after sets 4&5.
So, is your shirt choice for the day based on flavor or texture?
Finally something I can use to get my cheeks clapped. Uhhh I mean something for my lower back thanks jeff
🤨
@SpaceForceGames The tipped Cobra bro.
Nohomo
No homo bro
Lmaoooo
Got this program and have been using it during Ramadan, so huge caloric deficit but feeling a lot better at the compound lifts
Tanzeel if you're on a huge caloric deficit you'll end up losing more muscle mass. Also when and how do you workout in Ramadan.All I do is eat and sleep lol.
Taha ammar it’s not that huge, but bigger than I’d normally have it of the early stages of a cut, I go after Teraweeh prayers at night and if possible I go between Asar and Maghreb if I’m feeling up for it - usually not lol
The amount of information Jeff gave us is absolutely astounding.
Another well done, clean and very INFORMATIVE video Jeff! Thank you for this! Upper Lower split for the win!
Your thumbnails are next level Jeff 👏
salut radu, vad ca mai traiesti :)) mai ai de gand sa postezi pe canal?
Da, am sa mai postez
Seriously
They sure are
Heck yes I've recently started focusing on my Posterior Chain and seeing this made me so happy
Can't wait to try this workout! Thank you for the high-quality content!
Yo I really needed this I’m still in recovery from my ACL surgery and I need strength in my calves and hamstrings. Thanks
The quality of these videos is getting insane 😳
This program is fire. Beginning week 3 tomorrow.
DL or sumo DL 2x5
Box squat 3x8
Hip thurst 3x12
Superset:
Leg extension+Leg curls 3x20
Superset:
Seated calf raise+ab wheel rollout 4x8
Keep up the good work Jeff!!
awesome video man, love that you add the real studies awesome
As usual, fantastic video Jeff.
Great video, editing and information!!
Greetings from the UK!
Realise I'm a little late to the party here - but stumbled across this channel today and think the content is great! Too often, whilst nothing necessarily wrong with it, channels across the internet/YT justify exercise/set/rep choice through anecdotal experience/evidence. Having a degree in Sport Science myself, I do enjoy content which utilises peer-reviewed evidence for exercise selection. This is/was (now 2021)and is refreshing to see. It provides a new perspective and will give challenge to those 'tried and tested' sessions which are repackaged and regurgated online.
P.S Great taste in squat shoes. Thought they looked familiar!
Will be starting your upper lower next monthhhhhh can’t wait hehe
Interesting what you were saying about the barbell hip thrusts, I've also noticed I feel a better burn in the glutes rather than the lower back if I cut the rep a tad short at the bottom
Please also make a video on best posterior chain exercises for upper body. Thank You!
Good stuff as always, thank you
Leg the gains begin!
Can’t wait to try when I’m done running the LPP program I’m making noice gainz. Cept I effed up my wrist the other day.
Have not started video. Already liked.
Nice video! Thank you for this
That explains why my traps got sore from deadlift and that is why I watch jeff nippard videos
This was great! Even on your high standard
Great vid. Could you do a video on how to box squat and how to transition a box squat for a real back squat.
Heey Jeff can you do a video on kneesleeves? Huge fan of your videos!
The greatest posterior chain video so far
*BREAKDOWN* Copy and paste!
*5 minutes of warmup
*
*3-4 minutes of dynamic stretching and foam rolling
*
*1. Deadlifts* | 2 sets x 5 reps | (increase 1 set each week)
*2. Low-Bar wide stance box squat* | 3 sets x 8 reps | (increase 1 rep each week)
*3. Constant tension barbell hip thrust* | 3 sets x 12 reps |
*4. & 5.* (superset):
Rest 30sec between sets
*- Leg extension* | 3 set x 20 reps |
*- Leg curl* | 3 sets x 20 reps |
*6. Seated cafl raise* | 4 sets x 8/8 reps |
*7. AB wheel rollout* | 3 sets x 8 reps |
Enjoy!
Thank you so much
Real MVP
You're a hero, good sir.
I personally perform ab wheel rollouts just a bit differently than Jeff. I always stop rolling up before my butt passes my knees, so that I don't lose tension in my abs. Because the abs can take quite a beating volume-wise I think giving them the constant tension approach would benefit ab development. This exhausts the abs without giving them much time to recover, making the training more effective.
Thanks! I play a lot of basketball and I always get hurt because my legs muscle are not even. My front part is way stronger than my lower part
Excellent workout 💪
When’s the Deadlift specialization program coming?
Hey Jeff. Do you do have a programme for over 50s body builders or some science of training older folk?
Awesome video! Thanks.
Regards,
Toby
when is the training collab with alphadestiny is coming? Waiting for it😊😊
Thanks jeff
Doesn’t hitting legs so often in this routine not give enough time for recovery? Love the videos 👍
Great video as always, but does anyone know why Jeff always bites his shirt when training? I’ve never seen anyone else do this, does it increase activation of the jaw muscle fibres and help decrease anterior rotation? A 2003 paper by Jeff Nippard Et Al suggests that biting a pillow may assist in rectal loading, 54 participants found that while taking heavy loads into the sphincter, biting down on a pillow increased their endurance and 1rm max by at least 25%, letting them train more effectively even towards failure at the end of a heavy session.
That looks like my kind of gym. I wish there were one near me.
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
This man doesn't miss. Damn
Excellent videos.
Very nice info
Great video sir👍👍👍
Thanks man 👍
Even if box squats are more posterior chain dominant, do you think they stimulate the quads enough to maintain quad size in the absence of direct quad training?
What always gets me is the pause mid sentence thing.
What are your thoughts on comparing a double progression of sets then load vs reps then load?
Example on Overhead Press:
2 sets 4 reps
3 sets 4 reps
4 sets 4 reps
Add load 2 sets 4 reps
VS
2 sets 8 reps
2 sets 9 reps
2 sets 10 reps
Add load 2 sets 10 reps
I know you saidn the volume progression gives more practice, but comparing those two examples, the 2 sets of 10 is more volume than 4 sets of 4.
Also the intensity would be higher in 2 sets of 10 vs 4 sets of 4 if weight on the bar is the same.
Which would result in better hypertrophy?
Which would result in better strength gains?
The per session stimulus is one thing that makes me wonder. The per session stimulus on the rep progression is similar and very different with set progression.
Your boy got certified today 👏
How’s it going?
Hey jeff, I bought the program and this day in the video is pretty different from what I see in the PDF, can you explain the situation? For example, after deadlifts I see front squats...
Can you make a legs workout video for people with back injuries?
Unreal. Love this one and great edit.
I saw that on your upper/lower body split it said don't do if your under 18. I was wondering if you have or would make a video on some tips for us under 18 who are really getting into working out.
I had to modify to a 5 day split for the program. I wasn't recovering fast enough. Specifically in my hip flexors and delts. I love it though. Making gainz!
Hey Jeff! Been wonderin whether you could make a video bout Pyramid sets? They're kinda attractive to me so I'd like to hear what you think bout them so I know whether I may include them into my workout or not.
Greetings all the way from Germany!
I imagine he'd say the same thing about pyramids as he would about drop-sets or forced negatives or pause sets. They're all good ways to increase intensity and volume but should probably be reserved for light-weight isolation exercises towards the end of your workout so you can exhaust the muscle without issue
Endlich mal jemand der sich mal science based shit ansieht und nicht diese typisch deutsche Szene :D Grüße aus HH
What do you mean you are attracted, do you have wet dreams about pyramids or smt?
@@loothill9183 na not really. I'd like to include em cause they gimme that hypertrophic reps and those low reps I love so much🤷🏼♂️
@@nilsl933 Ich ertrag diese deutschen Fitnessyoutuber einfach net mehr 💪🏼😂
So since we are in quarantine, can you do a similar series but with dumbbells?
can u do a seperate video on the ab wheel, please?
Could you make a video, or discuss this topic, I was wondering what your opinion is on the Nordic Hamstring Curl :)
Nice video bro
What type of shoes are you wearing doing the squats? I was told I need a good pair of squat shoes.
I've a question, if I'm training each body part twice a week should I follow the same workout for each body part on both days or different workouts?
Question: If you're using a set focussed way of progression (like the sumo deadlift) and you wanna get; say 5 reps for every set on an exercise. You will reach a point where you cannot do 5 reps on your last set(s), simply because your muscles are to fatigued. Aren't you holding yourself back here if you keep trying to do 5 reps for 4 sets, while you could allready lift more weight on your first set?
Hey Jeff can you do a video about have to warm up
I do 30 minutes of cardio now. The very first time I tried to rush to squats without breaking a sweat? Back injury under 365 pounds smh.
Jefff the man!
So at the top of the hip thrust should your knee angle be 90 degrees, and what’re different benefits, of any, of having legs out further or closer or feet turned out? Should chin be tucked? Should entire upper back be on bench or just shoulders?
new intro music is 🔥
you figure out which song it is?
smart program, train in the gym as many days in the week to avoid cardio/hardio
You had me at calves
Jeff I notice that you don't pull the slack out of the bar when deadlifting. Any reason why?
Awesome!
hmm Jeff says you can run it 4x week aswell but how would you go about this since the program has 3 different upper body workouts and 3 different lower body workouts? Which to choose to run it 2x a week.
Hey Jeff have you ever considered having a home gym?
Sir ur best workout
Are you still sticking to your 50 books this year? And if so any plans on releasing a mid year recommendation video?
Can you do an informational video on FFMI ? thanks.
I just finished lower body and sprints are u kidding me Jeffery. K ig im heading back
yEAH DUDE HIT ME WITH THAT KNOWLEDGE
Hey Jeff could you do a lower trap science explained plz? I find the lower traps are really hard to hit
GMODMV very true!
Do you have a workout with sets and reps for the upper body as well like you have for this video?
Jeff is 85% neck.
Hi Jeff, even though this isn't the right video for this, I thought I'd ask you on this one hoping you answer this for me. I was told that there's this big loophole in drugtesting with growth hormones which aren't shown in the urine tests but only in the blood test. Is this true and if yes are there any other substances which can't be found in urine.
When you're early and need to make a compliment-
Damn, Jeff those are glutes are
*T H I C C*
In your program there is this Extension Curl combo and it's marked as A1 and A2 but after A1 it says to take 2-3 minutes of rest... what am I supposed to do?
the normal deadlift stance feels uncomfortable for my knees whenever i try to straightened my lower back(bar on the midsole, armpit on top of the bar, hip position between knees and shoulder) hence i put my hip slightly higher and my lower back looks abit rounded when doing normal deadlift. it looked wrong but i feel comfortable not feeling any pain/discomfort anywhere. Tried switching to sumo deadlift and it felt alot better, i can keep my lower back straight and my knees doesnt felt as awkward/uncomfortbale as doing normal deadlift. Any suggestions ?