0:58 Bench press 4 x 4-6 reps 6:18 Incline Cable FLy 3 x 12-15 reps 7:45 Standing Dumbbell press 4 x 10-12 reps 8:56 Egyptian Lateral Raise 4 x 12-15 reps 9:44 Tricep Pressdown 4 x 12-15 reps 10:50 Static Dumbbell holds 2 x 60 second holds 11:50 (OPTIONAL) Rope Face Pull 3 x 20 reps For those who frequently come back like I do
RPE 7-8 reps means use a weight you know you can bench for 7-8 reps and do it for 4 sets of 4-6 reps. Of course, the lower the RPE the lower your training reps should be. For example, a 7 rep max would be something I’d aim for sets of 4 or 5 with. 8 rep max would be closer to 6. Once you get to where you can easily do that weight for 4x6 (this could happen in a matter of weeks) then you go up by 5-10lbs.
Haha I tried the static dumbell holds and an old man at the gym walked over and said "I think you have too much weight there." He thought I was doing dumbell press and was stuck for like 2 minutes 😂😂
Jeff you’re seriously the best in the industry. You make informative content, you don’t push bs supplements on your audience, and most importantly you aren’t a fake natty. Keep being an example in an industry where so much misinformation and corruption exist
Dear Jeff, Coming from a medical doctor, researcher, and a bodybuilding enthusiast, let me tell you that you are absolutely amazing. One of my all time favourite RUclips channels. More success to you. Keep up the good work brother!
I tried this workout today, had to substitute seated incline cable fly, for incline flys, but still, the pump was INSANE. Definitely going to try the rest of these workouts and focus on progressive overload. Thank you for the great content!
Science is just as skewed and biased as anything else. I mean people are, and people do research. Also, the over focus on EMG is ridiculously overrated and doesn't necessarily cause more muscle growth. Jeff always use the activation argument which isn't is not scientific. I'd go with experience, instead "the science".
@@alvodin6197 Said while using a device that's impossible to make without the ingenuity of science. "The science" here is literally accumulating multiple experiences while isolating other parameters so that you can study one really closely. You have no clue what you're talking about
What I love most about this channel is your in-depth detail of each workout and how it fits into the program, backed up with your sources. Good shit man
Bench 4×4-6 increase reps as you work your sets up. Incline cable fly 3×12, cross your arms across at the end of range of motion. Standing shoulder press 4×10. Leaning lat raise, cable between legs. Tricep pushdown4×12 overhead extension 4×12. 2×60 sec dumbel press holds, static hold.
The variation of the lateral raise is awesome. I have a slight impingement in my shoulder and this is actually comfortable. Absolutely bang on with the plane of movement explanation as well which is why it works and activates the muscle properly. Disclaimer - just because this worked for me, doesn't mean it will work for you! If you feel discomfort doing lateral raises, just don't do them, it's not worth the pain.
Amazing video! Some people may say this workout doesn't have enough volume. And it's usual to see people putting on more reps and sets. What's the argument for this amount of volume?
GreenLightningHood I’ve always wanted to love benching but my chest contraction is just never there I must be doing something wrong. I can never make that mind/muscle connection - just feels like i’m using my arms and shoulders
Kevin Wilmot bring the bar lower more towards the bottom of your pecs. It’s like when you do push-ups, when you put your hands lower more to the center of your body you will feel it more in your chest.
Kevin Wilmot make sure you are bringing your shoulders back and not letting them go up as you push the weight. Bring your chest up and your pinch your back to make sure your shoulders don’t go up.
This was LEGIT! Did this routine this morning. If this is a taste of your programs I will 100% be supporting you by buying a program. One thing I saw with this routine worth noting was on the Static hold. I noticed a “sting” or strain in my neck afterwards due to the slight shaking and losing form around the 40 second mark. I will make sure when I do the static hold to use weight that will get me optimal results but wont squirm and potentially injure my neck. (This may be worth noting in future vids on static hold) Huge thanks, Jeff! I’ll be doing business with you shortly!
Thanks for this Jeff. I'm currently following this entire programme for the past two months now and I'm really enjoying it. Much love for the good content that you continue to put out.
Correlation =/= causation. As a data science practitioner, I'm proud of you Jeff. You had a regular viewer/subscriber in me but now u have a new customer! Great science based workout routines. Keep it up!
i've been lifting for 2.5 years now and i'm just really getting into it and i love these videos. i personally wouldn't ever just take some ones workout but you give advice in such a way that i would be stupid to not implement some of it! all sources mentioned well researched 👏
Thank you!!!! I always been a cardio guy but since after getting robbed and attacked bad and not being to defend myself, I realised get back into gym and kill stress and build my body ❤
If you can’t do seated cable flyes, you can put the bench at a 45 degree angle, scoot up a little bit on the bench so that your head is hanging over it, using dumbbells and bringing them up from a little bit closer to your legs as opposed to straight out until you contract at the top.
Jeff you should cover a typical PPL style split versus an Arnold Split (chest/back, shoulders/arms, legs). Which one is more optimal for growth, etc. Great vid as always!
@@Ash-fm6ym No, depending on the level of training you want to add a light full body day that will serve as recovery and cardiovascular work. I reader go for high reps low sets with no rest in between exercises and use exercises that you don't on the target muscle days. Also add 2 sets of Olympic lift light weighted.
Great observation, Jeff. The weighted stretch is accountable for the majority of micro-tears and therefore, hypertrophy. So, emphasis should be placed on trying to stretch the muscle as often as possible and as deeply as one can while being safe. i.e dumbell presses that takes the weight as close to the chest as possible. Really gotta emphasize that ROM, Bro.
Justin Barrow-Barmak like it matters how you train as a natural, progress is fucking slow. Strength wise it's fair enough I guess, but appearance wise naah
I really appreciate your voice and the way you carry yourself and how professional and well presented your communication skills are. I was engaged and wanted to listen to you. Bravo 👏
@@emilianovilla6440 probably around 6 weeks in? it's different for everyone but in my experience that's when I started to see/feel the difference from what I was doing before.
@@crackerz3935 once per week. Initially I had been out of the gym for some time and did 135 until joints and ligaments had enough strength to go up in weight. Then increased weight every two weeks
I've never in my life logged into both of my accounts just so I could leave a double thumbs up. This series is going to take your channel to the next level. Click bait titles are not needed (to an extent) with content as good as this. I like this a lot more than your science explained series because at the end of the day all we really care about is how to APPLY the things we learn from your videos into our training. Sometimes it can be difficult when you are throwing a significant amount of scientific literature at us and we, or at least I, tend to lose interest. Great series Jeff. Can't wait to meet you at the Arnold.
Bench press activates more muscle - the same muscles stimulated in the Bench press are also stimulated in the dip, along with the lats and upper back muscles. The reason for this is because the function of both the pecs and the lats are to adduct and extend the shoulder. A Bench press simply does transverse adduction and Flexion of the shoulder which involves only the pecs and front delts along with the elbow extension of the Triceps. This is why many refer to dips as the upper body squat.
The most chest growth I've gotten was when I actually started doing dumbbell presses on a sit-up bench, so really decline lol. But it was effective for me, it's too bad my new gym doesn't have one.
Push # 2 1. Barbell Overhead head press (4 sets x 6-8 reps) 2. Close Grip Bench Press ( 3 sets x 8-10 reps) 3. Incline Dumbbell Flye ( 3 set x 10-12 reps) 4. Shoulder lateral raises (3 sets x 12-12 reps) 5. One arm overhead tricep extension ( 4 sets x 12-15 reps) 6. Medicine Ball Pushups ( 2 sets x @RPE 8) 7. Rope Facepull ( 3 sets x 20 reps) Note : You can switch #1 with #2 depending on goals
@@thatguy9862 if anything I used the leg day, and jesus christ my legs are sore. Definitely a good workout, I was surprised too because there was no v squat, or leg press added. Good workout
I wonder however, would you simply repeat the same thing in the second workout of the week? Basically doing the same thing two times a week? Isn't some variation required?
When I arch that much, I get cramp in my legs, thus I bench with minimal arch. I've also found incline press has had a better effect on the growth of my chest. Also has anybody else used the assisted dip machine, where you up the weight and push the pad down while gripping the sides of the pad for inner chest and triceps push down, I find it REALLY works , give it a try.
Do you think it would be too counter intuitive to combine 4 gym splits per month? So eg: Week 1 - bro split Week 2 - Push pull legs Week 3 - Total/ Full body split Week 4 - half body split (upper body, core, lower body, core) Could a program like that be too contradictory because of the nature of each split? Something intriguing to think about and research
I would say that doing that kind of routine a month isn't conducive to progressive overload and your volume will be off from week to week so it will be harder to push your self hard from session to session, if you understand my meaning. Perhaps doing shorter routines like 1 month body part split One month push pull legs One month total body e.t.c this may be better if you tend to get bored during routines like me. But again one month may not be enough to see changes in physique or large changes in strength and restarting your split eacv month may cause the volume or intensity to drop and set you back a week with each split. After a 12 week 3 routine program you may have lost out on 3 weeks worth of progressive overload because you were getting used to the new exercise routines. All of this made even more difficult if you changed your exercise from week to week.
@JeffNippard I'm down 45 lbs and 4-6 pants sizes from almost exactly two years ago. I've broken multiple old strength records from my 20s (bout to turn 41), feel fucking fantastic, and more than doubled my heart function (ejection fraction) after starting with it low enough that I met the criteria for a heart transplant. This specific series of PPL has been my blueprint. Combined with cardio, pilates, and going back and back to @mountaindog1 every time something doesn't feel right or isnt working quite right for me. Thank youfor sharing your knowledge and making so much of it publicly available.
An Upper Lower one be really cool, it's my preferred way of training but I never know what version is best. 4 days-a-week, 6 days-a-week, 5 days-a-week, vertical and horizontal days, antagonists supersets, what exercises, sets and reps.
Flare vs tuck - the greater the flare, the more pec involvement as it requires more transverse adduction. The greater the tuck, the more Triceps involvement as there is less adduction. Which explains why you can utilize more weight with a elbows wider, because you have more pec involvement. It also explains the shape of the grips for the original nautilus press as your palms can be pronated for ultimate pec involvement or facing for ultimate Triceps involvement.
DUDE WHERE THE FUCK WERE YOU WHEN RUclips FIRST STARTED. GOD DAM IT, YOU KNOW HOW MANY MEAT HEADS I HAD TO SORT THRU. BUT BESIDES THAT, I enjoy your videos. Very informative.
Great program very very similar to what i actually do. i am gonna try the cable flies now and the mid shoulder exercice.they look great!!!Much respect keep up the good work!!!
Hey Jeff, I really appreciate these best science-based workout series. Is there any chance that there might be coming a second push and pull workout too? Like A and B days? It would be pretty nice!
Swapping from my 5 day workout plan to try your 6 day push / pull / legs program. A friend of mine recommended it to me. We will see if I like it or not.
This was great. I got diagnosed with type 1 diabetes last summer and i haven't been to the gym for a while. I think this could be a great push workout to get back in to the groove of things. Hopefully you'll do similar videos on pull and legs as well 😊
Been lifting for last 2-4 years 6 days a week (PPL). Going to give this science backed approach a few weeks try. Videos super informative and looking forward to it!
The arch in your back during benchpress is actually a very good thing. I don’t naturally have it or do it, but I’ve had to force myself to bench that way because in that position with my upper back pinned down like that, I don’t use my shoulders/front delts. It took working out for years with very little chest growth, when I realized I was activating my delts more then my pecks. Ive noticed with the arch, it takes out the delts
Here is my push and pull workout. Note I have a torn labrum in my shoulder so I’m not able do some exercises. 1. Barbell bench press ( in total 6 sets, first 3 sets are lighter weight where I can do 10-12 Reps, last 3 sets are heavier weight where I can do 4-6 Reps ) 2. Dumbbell bench press ( 4 Sets with 8-12 Reps ) 3. Dumbbell Lateral raises ( 4 Sets with 8-12 Reps ) 4. Leaning dumbbell Lateral raises ( 4 Sets 8-12 Reps ) 5. Cable Tricep Extension 6. Dip machine 7. Skullcrushers 8. Dumbbell Tricep Extension. Pull 1. Deadlifts 2. T-Bar Row 3. Cable Row 4. Lat Pulldowns 5. Barbell bicep curls 6. Dumbbell biceps curls 7. Hammer curls
Hey Jeff, we met on a WestJet flight to Calgary early April. I've been following your channel since and I'm building stronger and smarter. Thanks and keep up the hard work!
Amazing content. I've been looking into PPL recently, trying to increase my strength but not neglecting my hypertrophy... and ended up doing 8 or 9 on my push day, no wonder I was exhausted af LOL. Your video is really helpful. Please keep making videos.
0:58 Bench press 4 x 4-6 reps
6:18 Incline Cable FLy 3 x 12-15 reps
7:45 Standing Dumbbell press 4 x 10-12 reps
8:56 Egyptian Lateral Raise 4 x 12-15 reps
9:44 Tricep Pressdown 4 x 12-15 reps
10:50 Static Dumbbell holds 2 x 60 second holds
11:50 (OPTIONAL) Rope Face Pull 3 x 20 reps
For those who frequently come back like I do
Adam Araujo Thanks Bro I was scrolling for this comment 👍👍
absolute legend
Adam Araujo thanks man, screenshotted. Appreciate ya
Doing God's work brother. Thanks!
Adam Araujo your a god thanks bro
1. Heavy Wide Grip Bench Press (4 sets x 4-6 reps)
Straight sets* (same weight) x RPE 7-8
2. Incline Cable Flye ( 3 sets x 12-15 reps) upper pec isolation*
3. Standing Dumbbell Press ( 4 sets x 10-12 reps)
4. Egyptian Lateral Raise ( 4 sets x 12-15 reps)
5. Tricep Press Down ( 4 sets x 12-15 reps)
One arm overhead tricep extension ( 3 sets x 12-15 reps)
6. Static Dumbbell Holds ( 2 sets c 60 sec hold)
7. Rope Facepull ( 3 sets x 20 reps)
Hammer/dumbbell curls are on pull days right? Cause David laid always does curls on push days.
Gho St they are on back day. I always do back and biceps
lifeof namda can you explain the bech press in more details i didn’t quite understand the straight weight RPE 7-8 thing and increase in weight
RPE 7-8 reps means use a weight you know you can bench for 7-8 reps and do it for 4 sets of 4-6 reps. Of course, the lower the RPE the lower your training reps should be. For example, a 7 rep max would be something I’d aim for sets of 4 or 5 with. 8 rep max would be closer to 6. Once you get to where you can easily do that weight for 4x6 (this could happen in a matter of weeks) then you go up by 5-10lbs.
@@jav2680 Biceps are definitely a pull muscle, maybe he's doing it because biceps don't use the forearm as much as other pull exercises? Idk.
1) Bench press 4 x 4-6 reps 0:57
2) Incline Cable FLy 3 x 12-15 reps 6:18
3) Standing Dumbbell press 4 x 10-12 reps 7:45
4) Egyptian Lateral Raise 4 x 12-15 reps 8:56
5) Tricep Pressdown 4 x 12-15 reps 9:44
6) Static Dumbbell holds 2 x 60 second holds 10:50
7) (OPTIONAL) Rope Face Pull 3 x 20 reps 11:50
What about incline bench press?
0:58 Bench Press - 4 x 4-6
6:18 Incline Cable Fly - 3 x 12-15
7:45 Standing Dumbbell Press - 4 x 10-12
8:56 Egyptian Lateral Raise - 4 x 12-15
9:44 Tricep Pressdown - 4 x 12-15
10:50 Static Dumbbell Holds - 2 x 60s
11:50 Rope Face Pull (Optional) - 3 x 20
Haha I tried the static dumbell holds and an old man at the gym walked over and said "I think you have too much weight there." He thought I was doing dumbell press and was stuck for like 2 minutes 😂😂
This is exactly what I was concerned about 😅
haha thought the same might happen when I saw the exercise😂 I'm expecting the same response if I do the hold😂
Hahahahah that was funny 😂
@@samualcalnan4774 thats why i do push up holds
@@jeevanpillay 👋I
Man the hardwork put in these researches are real
Jeff you’re seriously the best in the industry. You make informative content, you don’t push bs supplements on your audience, and most importantly you aren’t a fake natty. Keep being an example in an industry where so much misinformation and corruption exist
Dear Jeff,
Coming from a medical doctor, researcher, and a bodybuilding enthusiast, let me tell you that you are absolutely amazing. One of my all time favourite RUclips channels. More success to you. Keep up the good work brother!
Fareed Jumah thank you! That means a lot!
Yes, this!
Been doing this split for 6 weeks and I’ve found heaps of strength gains, love your work Jeff thanks so much !
Nice to hear! Did you see any changes in your physique? Obviously, it takes a long time to build muscle but I am genuinely curious.
What about size
Leo i have 100% Im on my 3 week and I’m bigger than ever
very late lol but does Jeff mean that you do 4 sets per hand (with a one hand excercise) or 4 sets in total (2 per arm)
@@stijn8588 4 sets per arm
I tried this workout today, had to substitute seated incline cable fly, for incline flys, but still, the pump was INSANE. Definitely going to try the rest of these workouts and focus on progressive overload. Thank you for the great content!
Full 1-Weel Push Pull Legs Work out
Push 1
0:58 1: Bench press 4 x 4-6 reps
6:18 2: Incline Cable FLy 3 x 12-15 reps
7:45 3: Standing Dumbbell press 4 x 10-12 reps
8:56 4: Egyptian Lateral Raise 4 x 12-15 reps
9:44 5: Tricep Pressdown 4 x 12-15 reps
10:50 6: Static Dumbbell holds 2 x 60 second holds
11:50 7: (OPTIONAL) Rope Face Pull 3 x 20 reps
Pull 1
0:35 1: 1-Arm Lat Pull-In 2 Sets of 15-20 Reps
2:28 2: Pull-Up 3 Sets of 6-8 Reps
5:35 3: Meadows Row 3 Sets of 10-12 Reps (Trap or Lat)
7:05 4: Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip)
8:11 5: In Order
- 5A: Rope Face Pull 2 Sets of 15 - Reps
- 5B: Reverse Pec Dec 2 Sets of 15-20 Reps
- 5C: Band Pull Aparts 2 Sets of 15-20 Reps
10:02 6: EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Reps
11:14 7: Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional)
11:40 8: Rack Pull 3 Sets of 6-8 Reps
Legs 1
1:07 1: Squat - 3 x 4-6 (Rpe 8-9)
6:44 2: Romanian Deadlift - 3 x 8 (Increase 1 Rep Each Week)
8:30 3: Walking Lunges (Optional) - 2-3 x 20
9:33 4: Single Leg Extensions - 3 x 10
10:19 5: Single Leg Lying Leg Curl - 3 x 8 (toes down) + 4 (toes up)
11:24 6: Single Leg Press Calf Raise - 3 x 10-12
11:39 7: Seated Calf Raise - 3 x 20
Push 2
0:45 1: Overhead Press: 4 x 6-8
1:38 2: Close Grip Bench Press: 3 x 8-10
2:30 3: Incline Dumbbell Fly (Optional): 3 x 10-12
4:23 4: Rope Upright Row: 3 x 12-15 Band Lateral Raise: 3 x 12-15
6:42 5: One-Arm Overhead Tricep Extension: 4 x 12-15
7:39 6: Medicine Ball Pushup: 2 x RPE 8
Pull 2
0:28 1: 1-arm Lat Pull-Ins: 2x15-20 - light warmup sets
0:50 2: Eccentric-Accentuated Lat Pull-downs 3x8-10
2:53 3: Chest Supported T-Bar Row w/ Band 3x10-12
4:40 4: Machine High-To-Low Row 2x12-15 - one arm at a time
5:19 5: Kneeling Cable Pull-Over 3x15-20 - longest rope handle available
6:25 6: Snatch-Grip Barbell Shrugs 3x12-15
7:02 7: Reverse Pec Deck SuperSet 3x12/12 of delt dominate / trap dominate reverse flyes
8:07 8: Enhanced Eccentric EZ Bar Curl 3x10-12
8:51 9: Dumbbell Curl Tri Set 2x12/10/8 - reverse grip dumbbell curl/hammer grip curl/supinated dumbbell curl
Legs 2
1:55 1: Deadlift 4 sets x 4 reps (RPE 6 - 7) (75% 1rm)
5:28 2: Deficit Bulgarian Split Squats 3 sets x 10 - 12 reps
6:33 3: Hip Thrusts 3 sets x 15 reps
8:00 4: 3 sec Eccentric Goblet Squat 3 sets x 15 reps
8:47 5: Enhanced Eccentric Lying Leg Curl 3 sets x 10 reps
9:21 6: Machine Seated Hip Abduction/Adduction 3 sets x 30 reps
10:12 7: Standing Calf Raises 3 sets x 10 reps
Please like 😄
Edit: Link with timestamps working docs.google.com/document/d/1oecaUdix5ocxxYk2KlBx7l5HPGJNetcA7mGCK0D_w6c/edit?usp=sharing
Thanks man
Okay I can finally say I’ve found a fitness channel I actually trust. Your focus on science instead of emotion is honestly key for me so thank you.
Science is just as skewed and biased as anything else. I mean people are, and people do research. Also, the over focus on EMG is ridiculously overrated and doesn't necessarily cause more muscle growth. Jeff always use the activation argument which isn't is not scientific. I'd go with experience, instead "the science".
@@alvodin6197 Science denier 😂
@@alvodin6197 Can you clarify on the problem with “activation” studies?
@@alvodin6197 Said while using a device that's impossible to make without the ingenuity of science. "The science" here is literally accumulating multiple experiences while isolating other parameters so that you can study one really closely. You have no clue what you're talking about
This dude really pulled up an article in German. Respect
1. Bench Press 4×4-6
2. Incline Cable Flye 3×12-15
3. Standing Db Press 4×10-12
4. Egyptian Lateral Raise 4×12-15
5. Tricep Pressdown 4×12-15
6. Static Db Holds 2×60secs
(7. Face Pulls 3×20)
Why does chest volume seem so low
What does tha mean 4-6 reps
Yowel Because it is
@@ERROR--ci1zi you aim to do 4, 5, or 6 repetition per set. So anywhere between 4-6 reps/set
Same weight or increase the weight??
0:58 Bench press 4 x 4-6 reps
6:18 Incline Cable Fly 3 x 12-15 reps
7:45 Standing Dumbbell press 4 x 10-12 reps
8:56 Egyptian Lateral Raise 4 x 12-15 reps
9:44 Tricep Press down 4 x 12-15 reps (day 1:push)
10:21 tricep press up 4x 12-15 (day 5:push)
10:50 Static Dumbbell holds 2 x 60 second holds
11:50 (OPTIONAL) Rope Face Pull 3 x 20 reps
Rest time?
@@Devil-ig7kl i know im late but, 60 sec is good for rest if you are going for hypotrophy, but if you are going for strength you should rest 2 min
@@rasta-rr8eu thanks I'm still alive so you're not late
@@Devil-ig7kl Then I'm glad I could help :-)
As a Ph.D student, I loved how you presented the research studies so anyone to check the research for themselves. Great job!
What I love most about this channel is your in-depth detail of each workout and how it fits into the program, backed up with your sources. Good shit man
We all have to appreciate the time and effort Jeff has put into including science into build muscle, greatly appreciated!!!
Hell naw not mrbeast spammers on jef channel ples
Bench 4×4-6 increase reps as you work your sets up. Incline cable fly 3×12, cross your arms across at the end of range of motion. Standing shoulder press 4×10. Leaning lat raise, cable between legs. Tricep pushdown4×12 overhead extension 4×12. 2×60 sec dumbel press holds, static hold.
The variation of the lateral raise is awesome. I have a slight impingement in my shoulder and this is actually comfortable. Absolutely bang on with the plane of movement explanation as well which is why it works and activates the muscle properly.
Disclaimer - just because this worked for me, doesn't mean it will work for you! If you feel discomfort doing lateral raises, just don't do them, it's not worth the pain.
Phucc yea it is. Gainz, bruh.
Amazing video!
Some people may say this workout doesn't have enough volume. And it's usual to see people putting on more reps and sets.
What's the argument for this amount of volume?
I did the static db hold and someone at my gym told me if the weight is too heavy you should lower it -.-
And after that he asked if I was sick
Spring made me spit out my water
You forgot to mention that benching is just straight up fun.
GreenLightningHood I’ve always wanted to love benching but my chest contraction is just never there I must be doing something wrong. I can never make that mind/muscle connection - just feels like i’m using my arms and shoulders
Kevin Wilmot bring the bar lower more towards the bottom of your pecs. It’s like when you do push-ups, when you put your hands lower more to the center of your body you will feel it more in your chest.
Logen M I will try this next chest day, thank you
Kevin Wilmot make sure you are bringing your shoulders back and not letting them go up as you push the weight. Bring your chest up and your pinch your back to make sure your shoulders don’t go up.
Try to make sure your arms are at a 90° angle when resting the bar on your chest, and typically you’ll want to bring the bar down to your nipples.
This was LEGIT! Did this routine this morning. If this is a taste of your programs I will 100% be supporting you by buying a program. One thing I saw with this routine worth noting was on the Static hold. I noticed a “sting” or strain in my neck afterwards due to the slight shaking and losing form around the 40 second mark.
I will make sure when I do the static hold to use weight that will get me optimal results but wont squirm and potentially injure my neck. (This may be worth noting in future vids on static hold)
Huge thanks, Jeff!
I’ll be doing business with you shortly!
Every Jeff on the earth does face pull after each workouts 😂😂😂😂
Fuckin' True 🤣🤣🤣
Hey!
😂
Lmao 😂😂
Basically the Vsauce of fitness. Always articulate and well-crafted communication. Great job Jeff 👍
V Shred is garbage
By far the best training channel. Quantitative data and an incredibly intelligent host. Will be adjusting my program to this. Thank you
Fantastic video. I watched it 2 times. I'm taking notes...
the gym is always basically empty when jeff goes which means he's going at like 2am to make these videos. What a beast.
Night owl hours are the best hours
Thanks for this Jeff. I'm currently following this entire programme for the past two months now and I'm really enjoying it. Much love for the good content that you continue to put out.
Could you tell me about your results?
I find crossing my hands on the incline cable flies majestic. It makes my pecs rock solid, pumped with blood.
Jeff, I know why you're so jacked and why your channels doing so well. You keep raising the bar.
Wow what a terrible pun :))))
Your content just keeps getting better and better💪
PPLRPPL
Push Day (1)
Bench Press: 4x4-6reps
Incline Cable Flye: 3x12-15
Standing Dumbbell Press: 4x10-12
[Cable] Egyptian Lat Raise (Cable through the legs): 4x12-15
Cable Tricep Pressdown (ez cable bar): 4x12-15
Behind the Head Tricep Extensions (single rope) 2x12
Static Dumbbell Holds: 2x 60-second holds
Rope Face Pull: 3x20
Pull Day (1)
1-Arm Lat Pull-In: 2x15-20
Weighted Pullup: 3x6-8
Meadows Rows: 3x10-12 (use 25's for better stretch)
Omni-Grip Lat Pulldown: 3x12-15 (set 1 wide, set 2 closer, set 3 reverse)
[superset: 2x15-20]
Rope Facepull
Reverse PecDeck
Band Pull Aparts
[end superset]
EZ-Bar Standing Bicep Curl: 3x6-8
Incline Dumbbell Curl: 2x15-20
Above The Knee Rack Pull: 3x6-8 (can also be performed fresh at the beginning)
Legs Day (1)
Squat: 3x4-6
Romainian Deadlift: 3x6-8 (Jeff prefers Barbell)
Walking Lunges: 2-3x20 (weighted after bodyweight warmup)
Single Leg Extensions: 3x10 (feet turned in)
Single Leg Lying Leg Curl: 3x8+4 reps (toes down 8 reps, toes up last 4 reps)
Single Leg Press Calf Raise: 3x10-12 (slight knee bend)
Seated Calf Raise: 3x20
Push Day (2)
Overhead Press: 4x6-8
Close Grip Bench Press: 3x8-10
Incline Dumbbell Flye: 3x10-12
[superset: 3x12-15]
Rope Upright Row
Band Lateral Raise
[end superset]
One-Arm Cable Overhead Tricep Extension: 4x12-15
Medicine Ball Pushup: 2xRPE 8 (increase reps weekly)
Pull Day (2)
LIGHT WARMUP: 1-Arm Lat Pull-In: 2x15-20
Eccentric-Accentuated Lat Pulldown: 3x8-10
Chest Supported T-Bar Rows w/ Band: 3x10-12
Machine High-to-Low Row: 2x12-15
Kneeling Cable Pull-Over (rope over knee): 3x15-20
Snatch-Grip Barbell Shrugs: 3x12-15
Reverse PecDeck Superset: 3x12/12 (standing/leaning in/DELT: 12 reps, standing, slight knee bend/TRAPS: 12 reps)
Enhanced Eccentric EZ Bar Curl: 3x10-12 (elbows to sides, forearms spread a bit wider)
Dumbbell Curl Tri-Set: 2x12/10/8 (two sets, each set is reverse grip, then hammer, then supinated)
Canelo Alvarez speaking english now
Father Leo lmao
😂😂😂😂😂
Leo, you my daddy? Where's uncle Tobey?
"My hair" (trying to say my heart) lmao
😂😂💀💀
Great video series. I’m very excited to see the pull version of this. Thanks for the high quality video!!
That thumbnail is nuts, nice work
Bench press: 60kg
Incline cable fly: 20kg each
Dumbbell press: 12.5kg
Lateral raise: 5kg
Tricep pressdown:
Dumbbell holds:
Correlation =/= causation. As a data science practitioner, I'm proud of you Jeff. You had a regular viewer/subscriber in me but now u have a new customer! Great science based workout routines. Keep it up!
i've been lifting for 2.5 years now and i'm just really getting into it and i love these videos. i personally wouldn't ever just take some ones workout but you give advice in such a way that i would be stupid to not implement some of it! all sources mentioned well researched 👏
Thank you!!!!
I always been a cardio guy but since after getting robbed and attacked bad and not being to defend myself, I realised get back into gym and kill stress and build my body ❤
Martial arts
Holy shit i havent watched ur videos in a while. I subscribed when u had 18k subscriber last year. Crazy growth!👏🏼
Push:
0. Bench Press 4 x 4-6 (straight set)
1. Incline cable flye 3 x 12-15
2. Standing dumbbell press 4 x 10-12
3. Egyptian lateral raise 4 x 12-15
4. Tricep pushdowns/skullcrushers 4 x 12-15
5. Static dumbbell hold 3 x 60s
6. Face pulls 3 x 20
If you can’t do seated cable flyes, you can put the bench at a 45 degree angle, scoot up a little bit on the bench so that your head is hanging over it, using dumbbells and bringing them up from a little bit closer to your legs as opposed to straight out until you contract at the top.
Jeff you should cover a typical PPL style split versus an Arnold Split (chest/back, shoulders/arms, legs). Which one is more optimal for growth, etc.
Great vid as always!
Do one on full body workouts please :D
Romeo you can
Good idea. Just after the push pull leg. Is important to have a full body one.
@@FTGFitness you mean on the same day ? Or on the next ? Isn't that supposed to be a rest day ?
@@Ash-fm6ym No, depending on the level of training you want to add a light full body day that will serve as recovery and cardiovascular work. I reader go for high reps low sets with no rest in between exercises and use exercises that you don't on the target muscle days. Also add 2 sets of Olympic lift light weighted.
@@Ash-fm6ym but I was taking about the video,🤷🏾♂️ and push pull push leg is not full body.
Great observation, Jeff. The weighted stretch is accountable for the majority of micro-tears and therefore, hypertrophy. So, emphasis should be placed on trying to stretch the muscle as often as possible and as deeply as one can while being safe. i.e dumbell presses that takes the weight as close to the chest as possible. Really gotta emphasize that ROM, Bro.
Justin Barrow-Barmak like it matters how you train as a natural, progress is fucking slow. Strength wise it's fair enough I guess, but appearance wise naah
I really appreciate your voice and the way you carry yourself and how professional and well presented your communication skills are. I was engaged and wanted to listen to you. Bravo 👏
this split has done SO much for my performance and gains.. really can't reccomend it enough
How long did u notice changes
@@emilianovilla6440 probably around 6 weeks in? it's different for everyone but in my experience that's when I started to see/feel the difference from what I was doing before.
Finally got in the gym seriously for 60 days . Went from 155 on bench to 225 in 60 days using this chest routine
did you do this twice a week?
@@crackerz3935 once per week.
Initially I had been out of the gym for some time and did 135 until joints and ligaments had enough strength to go up in weight.
Then increased weight every two weeks
@@adamaraujo1496 thanks so much, did it also help for gaining strength in other machines?
@@crackerz3935 for sure
@@adamaraujo1496 so u only did a push day once every 7 days?
Sort of like “putting the science back in strength” as one might say
😂
Jonathan Song 😂😂 gotta love Jeff
@@applebear5170 which one lol
EpicUniverse both nigga
@@tristantaj4391 JeffCavaliereAthleanX.Com
I've never in my life logged into both of my accounts just so I could leave a double thumbs up. This series is going to take your channel to the next level. Click bait titles are not needed (to an extent) with content as good as this. I like this a lot more than your science explained series because at the end of the day all we really care about is how to APPLY the things we learn from your videos into our training. Sometimes it can be difficult when you are throwing a significant amount of scientific literature at us and we, or at least I, tend to lose interest. Great series Jeff. Can't wait to meet you at the Arnold.
Bench press activates more muscle - the same muscles stimulated in the Bench press are also stimulated in the dip, along with the lats and upper back muscles. The reason for this is because the function of both the pecs and the lats are to adduct and extend the shoulder. A Bench press simply does transverse adduction and Flexion of the shoulder which involves only the pecs and front delts along with the elbow extension of the Triceps. This is why many refer to dips as the upper body squat.
as a statistic student, i was very pleased to hear "correlation does not imply causation", this is a great video
The most chest growth I've gotten was when I actually started doing dumbbell presses on a sit-up bench, so really decline lol. But it was effective for me, it's too bad my new gym doesn't have one.
Your chest is small so you should listen to Jeff
@@rkidd101 Somehow you know my chest size, funny. And secondly, completely irrelevant to my comment.
dude im impressed of how much good content you've been putting out
Push # 2
1. Barbell Overhead head press (4 sets x 6-8 reps)
2. Close Grip Bench Press ( 3 sets x 8-10 reps)
3. Incline Dumbbell Flye ( 3 set x 10-12 reps)
4. Shoulder lateral raises (3 sets x 12-12 reps)
5. One arm overhead tricep extension ( 4 sets x 12-15 reps)
6. Medicine Ball Pushups ( 2 sets x @RPE 8)
7. Rope Facepull ( 3 sets x 20 reps)
Note : You can switch #1 with #2 depending on goals
I love how much effort is put into these videos
Just found this page and I love it. I hate that I have to stop listening to go to work. Love the science based approach. Thanks!
Possibly a video with with Dr. Mike Israetel coming in the near future????💪
Adam Dryden yes! We’re working on scheduling it now!!
I did my push day yesterday, will use this the next push day
How is it?
@@thatguy9862 if anything I used the leg day, and jesus christ my legs are sore. Definitely a good workout, I was surprised too because there was no v squat, or leg press added. Good workout
I wonder however, would you simply repeat the same thing in the second workout of the week? Basically doing the same thing two times a week? Isn't some variation required?
I want to press like this series every time I do, which means I will press 6 times a week. Thanks Jeff!
Dude MY FAVORITE CHANNEL. We must protect at all cost
Man I have been listening to Jeff for three years still find him so helpful!
You're very meticulous and professional, all this hard work is appreciated! 💥
When I arch that much, I get cramp in my legs, thus I bench with minimal arch.
I've also found incline press has had a better effect on the growth of my chest.
Also has anybody else used the assisted dip machine, where you up the weight and push the pad down while gripping the sides of the pad for inner chest and triceps push down, I find it REALLY works , give it a try.
I thought I was the only one who did that lol. I used it as a finisher to emphasize lower pecs. Works way better than cable flyes for me.
Do you think it would be too counter intuitive to combine 4 gym splits per month? So eg:
Week 1 - bro split
Week 2 - Push pull legs
Week 3 - Total/ Full body split
Week 4 - half body split (upper body, core, lower body, core)
Could a program like that be too contradictory because of the nature of each split? Something intriguing to think about and research
splits dont matter, train each muscle/ movement pattern at least 2x a week and thats it
I would say that doing that kind of routine a month isn't conducive to progressive overload and your volume will be off from week to week so it will be harder to push your self hard from session to session, if you understand my meaning. Perhaps doing shorter routines like 1 month body part split One month push pull legs One month total body e.t.c this may be better if you tend to get bored during routines like me. But again one month may not be enough to see changes in physique or large changes in strength and restarting your split eacv month may cause the volume or intensity to drop and set you back a week with each split. After a 12 week 3 routine program you may have lost out on 3 weeks worth of progressive overload because you were getting used to the new exercise routines. All of this made even more difficult if you changed your exercise from week to week.
@@PunfuN. You just
basically contradict yourself. Smh
@@mab-q8l I think you didn't even understand my comment
I really appreciate ur hardwork bro...U put all ur effort for making such amazing content..🔥
Love from India ❤️✨
First 3 work outs from this series written out
Push 1
1.1 - Flat bench 4/6 reps 4 sets
1.2 - Incline cable flies 12/15 reps 3 sets
1.3 - standing dumbell press 10/12 reps 4 sets
1.4 - Egyptian lateral raise 12/15 reps 4 sets
1.5 triceps push down 12/15 reps 4 sets
1.6 flat dumbbell hold 2 sets of 60 seconds
1.7 facepulls 12/15 reps 4 sets
Pull 1
1.1 arm lat pull in 2 sets 15-20
1.2 pull up 3 sets 6-8 reps
1.3 meadows row 3 sets 10-12 reps
1.4 lat pull down 3 sets 12-15 reps
1.5.1 rope face pulls
1.5.2 reverse pec dec
1.5.3 band pull aparts
1.6 ex-bar biceps curl 6-8 reps 3 sets
1.7 incline dunbell curl 15-20 reps 2 sets
1.8 rack pull 3 sets 6-8 reps
Legs 1
1.1 squat 3 sets 4-6 reps
1.2 RDL 3 sets 8 reps
1.3 walking lunges 2-3 sets 20 strides
1.4 leg extensions 3 sets 10 reps each leg
1.5 leg curl 3 sets 8+4 reps
1.6 calf press 3 sets 10-12 reps
1.7 seated calf press 3 sets 20 reps
Push 2
1.1 - Flat bench, close grip 4/6 reps 4 sets
1.2 - Incline cable flies 12/15 reps 3 sets
1.3 - standing dumbell press 10/12 reps 4 sets
1.4 - Egyptian lateral raise 12/15 reps 4 sets
1.5 triceps above head push 12/5 reps 4 sets
1.6 flat dumbbell hold 2 sets of 70 seconds
1.7 facepulls 12/15 reps 4 sets
@JeffNippard
I'm down 45 lbs and 4-6 pants sizes from almost exactly two years ago. I've broken multiple old strength records from my 20s (bout to turn 41), feel fucking fantastic, and more than doubled my heart function (ejection fraction) after starting with it low enough that I met the criteria for a heart transplant.
This specific series of PPL has been my blueprint. Combined with cardio, pilates, and going back and back to @mountaindog1 every time something doesn't feel right or isnt working quite right for me.
Thank youfor sharing your knowledge and making so much of it publicly available.
Nice work !
I like the way you’ve explained each exercise/movement and its positive correlation with the targeted muscle.
Greetings from Paris 💪🏻🇫🇷🥐
Best series on RUclips, new subscriber. Love the science behind the workouts 💪🏼
An Upper Lower one be really cool, it's my preferred way of training but I never know what version is best. 4 days-a-week, 6 days-a-week, 5 days-a-week, vertical and horizontal days, antagonists supersets, what exercises, sets and reps.
do west side style
day 1:heavy upper
day2:heavy lower
day4:light upper
day 5:light lower
You are the best of the fitness industry Jeff
Flare vs tuck - the greater the flare, the more pec involvement as it requires more transverse adduction. The greater the tuck, the more Triceps involvement as there is less adduction. Which explains why you can utilize more weight with a elbows wider, because you have more pec involvement. It also explains the shape of the grips for the original nautilus press as your palms can be pronated for ultimate pec involvement or facing for ultimate Triceps involvement.
DUDE WHERE THE FUCK WERE YOU WHEN RUclips FIRST STARTED. GOD DAM IT, YOU KNOW HOW MANY MEAT HEADS I HAD TO SORT THRU. BUT BESIDES THAT, I enjoy your videos. Very informative.
Gotta get that 8 hour arm workout in, right babe?
Tunahan Guckaya HAHAHAA
Great program very very similar to what i actually do. i am gonna try the cable flies now and the mid shoulder exercice.they look great!!!Much respect keep up the good work!!!
Hey Jeff,
I really appreciate these best science-based workout series. Is there any chance that there might be coming a second push and pull workout too? Like A and B days? It would be pretty nice!
Swapping from my 5 day workout plan to try your 6 day push / pull / legs program. A friend of mine recommended it to me. We will see if I like it or not.
Yeah, my lower chest got huge after doing a lot of bench press, even jus with a very slight arch
This was great. I got diagnosed with type 1 diabetes last summer and i haven't been to the gym for a while. I think this could be a great push workout to get back in to the groove of things. Hopefully you'll do similar videos on pull and legs as well 😊
When is legs applied coming? Been skipping leg Day Way to long now 😂
Been lifting for last 2-4 years 6 days a week (PPL). Going to give this science backed approach a few weeks try. Videos super informative and looking forward to it!
How did it go bro
Someone who knows how to cite sources you have my respect
being able to understand them is more important than reciting the name and author
11:22 Reassuring to see I’m not the only one who’s feet dance around during these
with all this evidence jeff has I feel like hes good at essays
Definitely! The man does his research
man you sound so much like lester from GTA
Duuuuuuude! o.O
Wow that’s crazy
Yep
Just buffed
I can't get this out of my mind now
The arch in your back during benchpress is actually a very good thing. I don’t naturally have it or do it, but I’ve had to force myself to bench that way because in that position with my upper back pinned down like that, I don’t use my shoulders/front delts. It took working out for years with very little chest growth, when I realized I was activating my delts more then my pecks. Ive noticed with the arch, it takes out the delts
Here is my push and pull workout. Note I have a torn labrum in my shoulder so I’m not able do some exercises.
1. Barbell bench press ( in total 6 sets, first 3 sets are lighter weight where I can do 10-12 Reps, last 3 sets are heavier weight where I can do 4-6 Reps )
2. Dumbbell bench press ( 4 Sets with 8-12 Reps )
3. Dumbbell Lateral raises ( 4 Sets with 8-12 Reps )
4. Leaning dumbbell Lateral raises ( 4 Sets 8-12 Reps )
5. Cable Tricep Extension
6. Dip machine
7. Skullcrushers
8. Dumbbell Tricep Extension.
Pull
1. Deadlifts
2. T-Bar Row
3. Cable Row
4. Lat Pulldowns
5. Barbell bicep curls
6. Dumbbell biceps curls
7. Hammer curls
You kind of sound like a fitness Ben Shapiro
Lmao
@He-Man ! change the speed to 1.25, this is gonna be a game changer.
Okay.. this is epic
Hey man, don't insult Jeff like that. He knows way more about his chosen topic of discussion than Shapiro ever has.
@@JackgarPrime plus Jeff nippard follows the science while Shapiro uses his feelings in attempting to prove climate change as false.
I built so much strength on this program. Lol. Push, pull, legs is my favorite split for sure!
Quick question when is the pull version of this video coming out?
Thanks and keep on smashing the edits, really great work you do.
Jeff Nippard, the hero we need, not the one we deserve.
Hey Jeff, we met on a WestJet flight to Calgary early April. I've been following your channel since and I'm building stronger and smarter. Thanks and keep up the hard work!
Amazing content. I've been looking into PPL recently, trying to increase my strength but not neglecting my hypertrophy... and ended up doing 8 or 9 on my push day, no wonder I was exhausted af LOL. Your video is really helpful. Please keep making videos.
Anyone else struggle getting all the equipment for the incline cable flys
The y I go to doesn’t have a bench next to any cables and I don’t feel like moving a bench so I just to dumbbell flys like he says not to
i do upward dumbbell flies they are better than the ones he explained
BDeeT you can also just do low to high cable flies
@@crawforddavid6810 you're talking about the ones where you stand up and pull up across your chest right?
@@dollatoast1224 yes
Loving the content champ! Are you also covering pull and legs?
Marc - yes!
Jeff Nippard yay
Jeff Nippard thank you very much.
This works best for me, even today❤
Been using basically this for a whole year and it’s been absolute fire thanks
Jeff killin the game right now. Great explanations and very detailed. #KiwiGangStrong 😤