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!
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?
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
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
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
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!
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.
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
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.
on page 21 A paragraph 3 it says The "shirt bite" is highly effective in reducing stress in the Cerebral Hemisphere, the "Amygdala" to be exact. Enhancing mind muscle connection in the Posterior Chain, enabling one to cope, thus making it easier to complete a set without reaching failure.
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
Never understood the avoiding of leg training, maybe because I did sports all my life and legs are more important in sports than, say, biceps. Best feeling ever to be able to hit a squat PR or a massive deadlift.
Leg training adds relatively little sex appeal compared to the training of upper body parts, compared to having the upper body trained they don't add as much to a dominant look, training legs is hard on the nervous system so it requires a lot of effort and takes a lot out of you. That's why a lot of men don't like training legs.
Leg training doesn't add as much sex appeal and as much to a dominant look as upper body training does, leg training is hard on the nervous system and thus requires a lot of effort and takes a lot out of you.
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?
I have to squat b4 deadlift, the only time i hurt myself was from deadlifting first, i wasnt warmed up enough and pulled a muscle above my glute. Squat b4 deadlift and ive never gotten hurt since
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?
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!
I feel like this type of progression is only for extremly avanced lifters, because it moves so slowly up, for example in the deadlift the weight goes finally up after 4 weeks
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Always an honor to hear my music in the background of your videos, dude. Thanks, man.
Subbed.
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!
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
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!
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
two of Jeff's upper body days are just neck training
citrus7777 never skip neck day 😤
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!
*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.
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
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
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
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
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?
What the actual hell man. I was literally looking for a full posterior workout !
The quality of these videos is getting insane 😳
I am hitting legs in 12 hours . Definitely going to try this one ! Thanks Jeff
Love you so much and appreciate all your work, thanks for your constant efforts , weekly free programs, advice & support.
The amount of information Jeff gave us is absolutely astounding.
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!
I've been needing to focus more on posterior chain work my next strength cycle so this is really helpful, my dude. Thanks, Jeff! 💪🙏
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
Another well done, clean and very INFORMATIVE video Jeff! Thank you for this! Upper Lower split for the win!
This program is fire. Beginning week 3 tomorrow.
What always gets me is the pause mid sentence thing.
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.
Keep up the good work Jeff!!
Have not started video. Already liked.
Your boy got certified today 👏
How’s it going?
Can't wait to try this workout! Thank you for the high-quality content!
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 💪🏼😂
This man doesn't miss. Damn
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.
Will be starting your upper lower next monthhhhhh can’t wait hehe
Heck yes I've recently started focusing on my Posterior Chain and seeing this made me so happy
awesome video man, love that you add the real studies awesome
The greatest posterior chain video so far
Leg the gains begin!
As usual, fantastic video Jeff.
What does science say about the “shirt bite”?
on page 21 A paragraph 3 it says The "shirt bite" is highly effective in reducing stress in the Cerebral Hemisphere, the "Amygdala" to be exact. Enhancing mind muscle connection in the Posterior Chain, enabling one to cope, thus making it easier to complete a set without reaching failure.
@@Mike-lv1lm dope
Great video, editing and information!!
Yo I really needed this I’m still in recovery from my ACL surgery and I need strength in my calves and hamstrings. Thanks
Please also make a video on best posterior chain exercises for upper body. Thank You!
2:15 imagine doing legs 3x a week while deadlifting on upper body days ☠️☠️
That would be overkill
@Klaventag ad's novice program is 3x a week full body right?
@Klaventag
>Alphadestiny
Lolmao you bought a program from him?
@@are3287 You seem to know more than Alpha Destiny in terms of work out programming lol.
Take out one day of each upper and lower, replace with cardio.. much better .. 2 upper lower days a week, a day or two of cardio and u get rest
When’s the Deadlift specialization program coming?
new intro music is 🔥
you figure out which song it is?
Thanks jeff
Excellent workout 💪
Digging the new intro music
you know what the song name is?
That explains why my traps got sore from deadlift and that is why I watch jeff nippard videos
Great video sir👍👍👍
Excellent videos.
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
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
Big fan... Hope to see you in India someday..!!
Good god, I wouldn't wish that on my worst enemy!
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.
Thanks man 👍
Hey Jeff. Do you do have a programme for over 50s body builders or some science of training older folk?
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.
This was great! Even on your high standard
Never understood the avoiding of leg training, maybe because I did sports all my life and legs are more important in sports than, say, biceps. Best feeling ever to be able to hit a squat PR or a massive deadlift.
Leg training adds relatively little sex appeal compared to the training of upper body parts, compared to having the upper body trained they don't add as much to a dominant look, training legs is hard on the nervous system so it requires a lot of effort and takes a lot out of you. That's why a lot of men don't like training legs.
Leg training doesn't add as much sex appeal and as much to a dominant look as upper body training does, leg training is hard on the nervous system and thus requires a lot of effort and takes a lot out of you.
Awesome video! Thanks.
Regards,
Toby
Heey Jeff can you do a video on kneesleeves? Huge fan of your videos!
Nice video! Thank you for this
Good stuff as always, thank you
6:00 how on earth do you get that barbell off of you?
when is the training collab with alphadestiny is coming? Waiting for it😊😊
You had me at calves
Hey Jeff could you do a lower trap science explained plz? I find the lower traps are really hard to hit
GMODMV very true!
Sir ur best workout
Can you make a legs workout video for people with back injuries?
Very nice info
Great vid. Could you do a video on how to box squat and how to transition a box squat for a real back squat.
Unreal. Love this one and great edit.
That looks like my kind of gym. I wish there were one near me.
We need a calves only video!!!
Jefff the man!
Nice video bro
What are the alternatives for gyms that don’t have free weights for deadlifts? Thanks!
Do you have a workout with sets and reps for the upper body as well like you have for this video?
-5 minute warm up
1. Deadlift : 2 sets of 4 reps. (summo or conventional)
2. Wide Stance Box Squats : 3 sets of 8 reps.
3. Constant Tension Barbell Hip Thrust : 3 sets of 12 reps.
4-5. Leg Extentions : 3 sets of 20 reps.
Leg Curl : 3 sets of 20 reps.
6-7. Seated Calf Raise : 4 sets of 8/8 reps.
Ab Wheel Rollout: 3 sets of 8 reps.
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?
Why Leg extension for posterior workout?
Isn't deadlifting before squatting dangerous because of lower back fatigue?
Deadlifting with correct form won't bother your lower back.
I have to squat b4 deadlift, the only time i hurt myself was from deadlifting first, i wasnt warmed up enough and pulled a muscle above my glute. Squat b4 deadlift and ive never gotten hurt since
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?
Right that’s it. No more skipping leg day
1. Can beginner try this?
2. If I train 6x, what do I do on day 5 and 6? Repeat day 1,2?
Are you still sticking to your 50 books this year? And if so any plans on releasing a mid year recommendation video?
Doesn’t hitting legs so often in this routine not give enough time for recovery? Love the videos 👍
Jeff is 85% neck.
Can you do an informational video on FFMI ? thanks.
Hey Jeff, what flavour shirt do you recommend?
kiwi lol
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.
can u do a seperate video on the ab wheel, please?
During the barbell hip thrust, is there any way of getting the barbell off of you after you're finished without it being awkward and uncomfortable?
how much weight should you add on deadlifts on the week 4?
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!
Make a pull day video please.
I feel like this type of progression is only for extremly avanced lifters, because it moves so slowly up, for example in the deadlift the weight goes finally up after 4 weeks
Its great for strength, you can use a greater number of sets or reps (eg 5x3 to 5x5) if you want more volume. Slow and steady wins the race :)