Hi Jeff, Love your videos and wanting to get one of your courses. What' would you say is the difference between your Push Pull Legs and the Fundamentals Hypertrophy programs?
Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻
Wow, almost 35 kilos! Crazy! I've always wanted to ask this question and you seem like the best person to answer it, When you stopped going to the gym, did you start gaining weight just as rapidly as you lost it? How about muscle? Did your muscle suffer rapid atrophy or was it gradual? More loosely, how long did it take for you to lose your prime physique you had achieved pre COVID?
Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!
Or because u dont need to do them and they are just extra bs But he cant publish another video saying " do a horizonatal press, vertical press, 45 degress press, lateral raises , some form of a fly, and 1 to 2 triceps movments", so he has to invent these stuff that both look and feel weird what was that barbell pressing thing? 4 warmup sets to a one heavy set then do a werid unstable altrnative ?
@@alaaentabi7879 that's a larsen press.. it's been around for a very long time and is used by powerlifters. alphadestiny who's another fitness youtuber jeff's done vids with has used them for years and bald omni man who's a newer fitness youtuber advocates for them like crazy. also powerlifters use them regularly, for example jamal browner (one of the best rn) likes to program them. it's a bit weird to see jeff incorporate them now tho. alphadestiny and bald omni man have been talking about them a lot in recent times so seems like jeff was influenced by them to put them in. ofc those 2 didn't invent the exercise but i've never seen jeff mention them before although he was prob aware from his powerlifting days.
Push workout 1 * 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations) * Bench press: 1 set x 3-5 reps - WARM UP SET 1 Bar only X 10-15 REPS - WARM-UP SET 2 35% X 5 REPS - WARM-UP SET 3 50% X 3 REPS - WARM UP SET 4 65% X 2 REPS - WARM-UP SET 5 70-80% LBS X 1 REP - WORKING SET 1 80-90% X 3-5 REPS * Larsen press: 2 sets x 10 reps (reduce weight to 75% of top weight in bench press) * Standing Arnold press: 3 sets x 8-10 reps * Superset: - Press around: 2 sets x 12-15 reps - Pec stretch: 2 sets x 30 sec hold - Perform the press around of one side then stretch the same side then press around of the other side then stretch the other side * Crossbody cable Y raise: 3 sets x 12-15 reps * Superset: - Squeeze-only press down: 3 sets x 8 reps - Stretch only overhead extension: 3 sets x 8 reps * Cross-body tricep extension: 2 sets x 10-12 reps
As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!
I wouldn't do a workout like this if you're an amateur. This is too overcomplicated with some very weird exercises. You're best off keeping things simple
@@freemanfitness3064 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
If you’re an amateur stay away from most of this stuff and just build strength around the basics. Trust me you’ll be doing yourself a disservice starting out with weird exercises like this. Master the basic movements and build strength. That means feet on the floor while your benching, doing regular shoulder presses, building your chest with presses and fly’s and dips, and triceps use ropes etc. A lot of this stuff is just made for content it’s not ideal , especially for a beginner.
@@Whocares1987 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!
hey man you still doing this workout 7 months later? if so how is your progress? or have you found a better one? just wondering cuz i’m only getting started and all of this workout split stuff is pretty overwhelming and i don’t know which one is the best for long term
@@icantthinkofagoodname-bg8ky. Do not do those overcomplicated exercises it also overwhelms me. I will recommend you simple d. Fitness.’s push pull legs workout more simple and also still scientific. When you are a beginner choosing a perfect lifting program is very difficult to choose especially with those weird exercises that youtubers show for clicks.
I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.
@@okayzimbabwe it’s not the muscle groups but just the exercise selection I’m surprised about. But Jeff is one of the best so I’m sure he has reasons. And yes he has other programs for sure. All the best brother.
Great acknowledgments man. i thought the arnold press was a good selection considering it’s a multi joint shoulder movement and throws more stability/control then traditional DB Press.
Tried this routine yesterday with only slight modification, and man I gotta tell you. Those cable press-arounds were really good, I'm 100% gonna incorporate that in my own workouts
9:32 I don't get it in the picture the D4 and D5 connect to the spine of the scapula and are parts of the posterior head. Why would a front raise type lift be beneficial?
I’m in week 12 of the program with two workouts left before the last deload week. I started at 290 and now I’m at 264.6. My GF started at 180 and now she is at 166. Thanks for such a well structured program. We have made great strength gains and can’t wait to try out more of your programs. My goal is to get to 225 while she would like to get to 150. I think we will both get there by February
@ it went really well. I got down to 255 by the end of the three months. I decided to switch up my plan and go on a maintenance break for 3 months after we finished. I decided to do this so that I could get used to maintaining weight and I could gain strength back in the maintenance periods. I actually just started my next cut earlier this week. Rather than trying to lose it all in one go I figured I would do it over the course of a year. It worked really well for me though, and I would definitely recommend it
I thought Arnold press was proven to be worse for hypertrophy? And seated is better for more shoulder stimulation as you’re not limited by your core or stability. Correct if wrong
Thanks a bunch Jeff!!! I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals. I want this, to build the body. I hope I stay true to this program and to myself and discipline. Happy New Years 🎉
@@BerkayTuerk I def think theres a lot of value in the whole program since he usually puts a lot of thought into progression, target RPE, reps and sets etc.
Dude…. Absolutely STELLAR … STELLAR.. descriptions.. And instruction. Your content.. is by far superior to most I’ve ever even seen. Thank you for what you do and how you do it. You make the world a better place. I’m very grateful for your giving our people your love and experience. Gangsta ass
Same here man, Jeff’s knowledge and wisdom as shaped my physical strength into what it is. When friends ask me what I do to get so jacked I normally point them to Jeff’s PPL’s split. Love you Jeff ‼️
As someone who doesn't follow anyone religiously I would like to mention another Jeff that really gets a lot of viewers for himself and all the "smart" people dissing him. As you credited some guys in this video I'll say that I first saw press-around and Y-raises at Jeff's channel and those were amazing additions to my training.
This is insane dude, I has been trained your fundamentals with the full body during 2 months and now upper/lower during 4 months, and the results are great. I wanna change the routine and Im waiting for this new plan
Can you explain why you pick the standing Arnold press over something like a seated shoulder press or a machine shoulder press? I thought the Arnold press is inferior for hypertrophy
@@sahilsvision why a rotation would it be worth when you can do the normal press with less need of stabilitation... I think that the Arnold press would need a source saying that it is better
I'm on day 3 (legs) and this is by far the most informed and easy to follow workout I've done in a while. Appreciate the links to demonstrations, RPE guidelines, and tips on improving mind-muscle connection. Thank you for the hard work you put into it.
@@JordanAnkers Goes Push, Pull, Legs, Upper, Lower. The Upper/Lower is a combination of push and pull focusing on each region that double taps the large muscles and introduces different motions to hit the smaller and stabilizing groups. While I have changed some of the exercises, I still use this split each week with 2 days rest - after legs, and after lower.
Started the year off getting sick, so I'm already behind, but I can't wait to get started on this program! First time buyer, hoping to break through a new level!
I’m hella happy you added a alternative to the bench. My rotator cuff won’t allow me to do the bench without pain. But dumbbells hit just right for me.
Thanks Jeff for sharing your knowledge! I'm 6 weeks into a minimalist inspired training, with the equipment I have at my humble home gym and definitely getting stronger and hitting my goals
Im just so happy to learn that theres a new range of motion rule. Now I dont have to see those 1/4th inch rep on benchpress. 2023 has been great so far!!!!!
Jeff!! This is humble request plz consistently upload the series as we will follow the one workout we have to wait for a longer period of time for other workout , plz upload the workout as early as possible.
or just buy the workout. It's $35, literally pocket change for what I'm sure was shit load of his time to create, on top of the time it takes to film the sample vids. 🤣
Actually these are nive exercises. Recently i've made pretty same video and also important to remember than your progress depands on time y spend on your technique!
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
larsen press is sub optimal for hypertrophy. why would you purposely disadvantage yourself by being more unstable? planting your legs on the floor, results in more stability, which results in more force output from your chest shoulder triceps, better to just stick with 3 sets of regular bench. Same thing with the arnold press, doing a regular seated shoulder press at a high incline (going all the way up and down letting the dumbbells touch your shoulder) is much better for hypertrophy.
One set means x amount of reps one time. Example is 10 reps and 1 set means you don’t do more than 10 reps. Updated example: If you use a machine with two hands pulling towards you or bicep curling then: one rep = one pulling motion towards you with both arms For biceps this would be one curling motion with both arms for one rep. You would have to be more specific about which exercise you are talking about. For bench press has 4 warm up sets and 1 max weight set (80% of your 1 rep max). For max weight bench press aim for 4-6 reps according to Jeff.
@@sungjin4628 You seem to have a problem with reading comprehension so I will help you. No I did not miss anything. “For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???” A press round is not an exercise. Nowhere in this comment does it mention a specific exercise. “For each” means all exercises mentioned in a video, in programming we call this “all mentioned”. All does not mean specified. They asked for what a set means. Yes I did not mention a cross training device like machines. That does not mean that I did not explain sets. This also does not mean that I “missed” something.
@@keiferla-rose1853 yeah honestly some of his decisions are super questionable and very suboptimal movements specially for an “ultimate” push pull legs program . It’s definitely a weird one
Eh, not everything you do has to be 100% optimal, last time I checked none of us are Mr. Olympia. It’s good to find a balance between what’s enjoyable and what produces the best results.
Thanks for the introduction to the "Larsen Press" tutorial, I'm short like you and my feet cannot reach the ground with my bench so will give these a try.
A little strange that Jeff is promoting a standing Arnold press, which is very inferior to a normal shoulder press with 45 degree angle of arms. Also, the pec stretch is pointless if a cable flys are already performed correctly
@@mincraftcreator when your elbows are directly to the side of your shoulders this is angle of 0 degrees, when you elbows are slightly in front of your shoulders this is 45 degrees, most people find this angle to be more comfortable than 0 degrees
Warm up: Arm Circles Cable External Rotations Exercises: 1. Warm Up On Dumbell Press Dumbell Press: 1 Set X 3-5 Reps (near max effort) 2. Larsen Press (Straight Legs Press) Reduce Weight 75% of Top Set Weight (X kg x 75% = ) Control Weight (2 Sets X 10 Reps) 3. Standing Arnold Press: 3 Sets X 8-10 Reps. 4. 4a: Press-Around: 2 Sets X 12-15 Reps 4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort) 5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps. 6. (SUPER SET) 6a. Squeeze-Only PressDown: 3 Sets X 8 Reps 6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps 7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps
Just bench in a rack/setup with safeties. Plenty of crazy strong bench attempts have been failed completely safely without a spotter. Some gyms don't have an appropriate setup which is a perfectly valid reason to use an alternative lift, but you don't need a spotter to bench safely.
The workout is certainly fine, but very powerlifting-centric with explanations about what the powerlifting federation says. The video title talks about muscle growth, BODYBUILDING, not powerlifting. We should stop mixing the two as they are very different sports.
nice vid Jeff. Many people do not bench correctly. They're too flat, use their Anterior Delts too much and end up with tendonitis and shoulder pain. Need to arch lower back, pinch shoulder blades, and push chest forward (shoulders back) to isolate the pecs. This way you can put more load in the right spot. You'll notice: 1. Increasing chest strength and size. 2. More nerve innervation to the chest during bench. 3. Decrease in shoulder pain and tightness.
Best workout for muscle growth series, proceeds straight to powerlifting protocols 😂 Quick question, you say the bar should touch the highest point of the chest but what if I have a very shallow rib cage or very long forearms? Or both? And I get a tonne of anterior translation of the humerus in the glenoid? Should I just keep trying to touch the bar to my chest?
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
Happy new year guys!! Excited to kick 2023 off with a new push pull legs series. Hope you all enjoy!
I'm hyped
yaay new video!
Hi Jeff, Love your videos and wanting to get one of your courses. What' would you say is the difference between your Push Pull Legs and the Fundamentals Hypertrophy programs?
@@jasonjennings2942 lol how many years have you been training?
Hey Jeff when is that does more plates equal more dates coming out?
it is unbelievable that we live in a world where you can get this information for free
i love you daddy
I did not expect you here at all Lmao
Belee dat homeboi
WHO says it’s free 🤦🏾♂️ don’t forget your watching this with ur electric and internet pils 😂😂 and he is getting more than 600$ only in this video
@@wiilkataliyaha5654 cmon man it's free. the video itself is free. stop bein pedantic.
Push 1
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Thank you
Thanks dude
Thank you!
6b* not 6a twice
Thanks boss
0:51 bench press
3:23 larsen press
4:31 standing arnold press
5:45 press around & pec stretch
8:17 cross body cable y rise
9:53 squeeze only pressdown & stretch only overhead extension
10:56 cross body tricep extention
Ty
Chad
Thank You. 💪😎👍
no rep counts tho.
@@nikpetrovic3877depends on your goals
Push 1 (copied from another comment for personal reference)
0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps
Ty
Why is there no rear delt and upper traps exercise..
@@ambro3747both of those are pull movements
@@ambro3747 pull day
Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻
Wow, almost 35 kilos! Crazy!
I've always wanted to ask this question and you seem like the best person to answer it,
When you stopped going to the gym, did you start gaining weight just as rapidly as you lost it? How about muscle? Did your muscle suffer rapid atrophy or was it gradual? More loosely, how long did it take for you to lose your prime physique you had achieved pre COVID?
fuck motivation
Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!
Or because u dont need to do them and they are just extra bs
But he cant publish another video saying " do a horizonatal press, vertical press, 45 degress press, lateral raises , some form of a fly, and 1 to 2 triceps movments", so he has to invent these stuff that both look and feel weird
what was that barbell pressing thing? 4 warmup sets to a one heavy set then do a werid unstable altrnative ?
@@alaaentabi7879 he mostly makes videos based on scientific studies but yeah i agree with you on that second bench press format lol
@@alaaentabi7879 that's a larsen press.. it's been around for a very long time and is used by powerlifters. alphadestiny who's another fitness youtuber jeff's done vids with has used them for years and bald omni man who's a newer fitness youtuber advocates for them like crazy. also powerlifters use them regularly, for example jamal browner (one of the best rn) likes to program them.
it's a bit weird to see jeff incorporate them now tho. alphadestiny and bald omni man have been talking about them a lot in recent times so seems like jeff was influenced by them to put them in. ofc those 2 didn't invent the exercise but i've never seen jeff mention them before although he was prob aware from his powerlifting days.
@@KoolGNasBlackThought could you do it on the floor and get the same effectiveness?
@@Fat_Thor less ROM so no ur better off doing the larsen press
Push workout 1
* 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations)
* Bench press: 1 set x 3-5 reps
- WARM UP SET 1 Bar only X 10-15 REPS
- WARM-UP SET 2 35% X 5 REPS
- WARM-UP SET 3 50% X 3 REPS
- WARM UP SET 4 65% X 2 REPS
- WARM-UP SET 5 70-80% LBS X 1 REP
- WORKING SET 1 80-90% X 3-5 REPS
* Larsen press: 2 sets x 10 reps (reduce weight to 75% of top weight in bench press)
* Standing Arnold press: 3 sets x 8-10 reps
* Superset:
- Press around: 2 sets x 12-15 reps
- Pec stretch: 2 sets x 30 sec hold
- Perform the press around of one side then stretch the same side then press around of the other side then stretch the other side
* Crossbody cable Y raise: 3 sets x 12-15 reps
* Superset:
- Squeeze-only press down: 3 sets x 8 reps
- Stretch only overhead extension: 3 sets x 8 reps
* Cross-body tricep extension: 2 sets x 10-12 reps
Ur a hero
i appreciate you
As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!
I wouldn't do a workout like this if you're an amateur. This is too overcomplicated with some very weird exercises. You're best off keeping things simple
@@freemanfitness3064 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
If you’re an amateur stay away from most of this stuff and just build strength around the basics. Trust me you’ll be doing yourself a disservice starting out with weird exercises like this. Master the basic movements and build strength. That means feet on the floor while your benching, doing regular shoulder presses, building your chest with presses and fly’s and dips, and triceps use ropes etc. A lot of this stuff is just made for content it’s not ideal , especially for a beginner.
@@Whocares1987 I appreciate you looking out, I'm not doing these workouts. I do enjoy hearing how it's explained and listening to the science behind different workouts in general. Don't worry, I know my limits 😅
@@Whocares1987 do you know any free good beginner routines, i just got back in the gym and bench is really weak
Let it begin! Excited to start the new year with a new science backed work out series. Thank you for all the hard work you put into them.
I couldn't ignore the sad face when going heavy at 1:58 ahah. Awesome vídeo btw, can't wait to see the difference to push day 2
Thanks for the new push routine , your the king of push , pull, legs routines and enjoy your content keep it up bro you the man
*you're
m.ruclips.net/video/uZdv-TtiMkg/видео.html
@@adammiller9179 looking at his playlists, i'm not surprised that he cannot properly use the only language he knows
@@kiyoponnn oh lord they’re something
@@kiyoponnn 💀
Found your channel this year, and I gotta tell you, you’ve helped me out so much with diet and workouts, I really appreciate it man. Happy new year 🤙
Next step is Renaissance Periodization 👍
@@peetos-chan2835 another great channel
@@Jimlifts1 agreed. My two "go to's" Jeff Nippard and Renaissance Periodization.
i just started using your old one and now you are going to make me rewrite all of these new ones down XD
Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!
Just hit my first day of the program, safe to say this was one of the best workouts I’ve ever had. So much fun and the pump was absolutely insane!
hey man you still doing this workout 7 months later? if so how is your progress? or have you found a better one? just wondering cuz i’m only getting started and all of this workout split stuff is pretty overwhelming and i don’t know which one is the best for long term
@@icantthinkofagoodname-bg8ky.
Do not do those overcomplicated exercises it also overwhelms me. I will recommend you simple d. Fitness.’s push pull legs workout more simple and also still scientific. When you are a beginner choosing a perfect lifting program is very difficult to choose especially with those weird exercises that youtubers show for clicks.
I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.
He usually has multiple workouts per Push, Pull, and Legs so the other muscle groups you mentioned are addressed on other days in a 5-7 day split
@@okayzimbabwe it’s not the muscle groups but just the exercise selection I’m surprised about. But Jeff is one of the best so I’m sure he has reasons. And yes he has other programs for sure. All the best brother.
@@richardtrass Well he did say that he want to keep some approach to strength so the Larsen Press adresses this topic
Great acknowledgments man. i thought the arnold press was a good selection considering it’s a multi joint shoulder movement and throws more stability/control then traditional DB Press.
@@wheredideliasgo true
Perfect, tomorrow is my push day so i’ll do it.
Happy new year
The push around/peck stretch is no joke
Wish I had the machine😭
Thank you so much for the programmes, please we can't wait for pull
Jeff you gotta do this for your Legs and Pull portion of your program, this is incredible and really well done!!
Tried this routine yesterday with only slight modification, and man I gotta tell you. Those cable press-arounds were really good, I'm 100% gonna incorporate that in my own workouts
9:32 I don't get it in the picture the D4 and D5 connect to the spine of the scapula and are parts of the posterior head. Why would a front raise type lift be beneficial?
I’m in week 12 of the program with two workouts left before the last deload week. I started at 290 and now I’m at 264.6. My GF started at 180 and now she is at 166. Thanks for such a well structured program. We have made great strength gains and can’t wait to try out more of your programs. My goal is to get to 225 while she would like to get to 150. I think we will both get there by February
Bro hows it going now!!?
@ it went really well. I got down to 255 by the end of the three months. I decided to switch up my plan and go on a maintenance break for 3 months after we finished. I decided to do this so that I could get used to maintaining weight and I could gain strength back in the maintenance periods. I actually just started my next cut earlier this week. Rather than trying to lose it all in one go I figured I would do it over the course of a year. It worked really well for me though, and I would definitely recommend it
I thought Arnold press was proven to be worse for hypertrophy? And seated is better for more shoulder stimulation as you’re not limited by your core or stability. Correct if wrong
Yeah I thought so too
Just bought it. Long time follower, just happy to pay it back for all of your content I’ve enjoyed over the past few years.
Thanks a bunch Jeff!!!
I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals.
I want this, to build the body. I hope I stay true to this program and to myself and discipline.
Happy New Years 🎉
Happy new year! So excited for this series!
Jeff's face during bench press 😂😂 soo cutee..
Great and useful as always. Keep up the good work Jeff! 💪
Do not over analyse like him it’s literally useless there is no optimal way to train your muscle grows either way
Looking forward to your push/pull/legs 2 videos
Jeff other part of the series , please 🥲🥲
Only a few minutes in and I love the cues for the bench press. So excited for this series.
The alternating triceps focus is gold, doing it right now it's mean
Just got done with day 1 of this workout and then this video pops into my feed, it's brutal
I bought it too today, but now I am here thinking why I did.
The guy shows all the exercises in this video of Push day 1.
@Bertu true I'm not too mad though because he won't show any of the phase 2 or 3
@@BerkayTuerk I def think theres a lot of value in the whole program since he usually puts a lot of thought into progression, target RPE, reps and sets etc.
How much was the programme
@@CD-nk4ru Had a voucher so 23,- euros
Happy new year, Jeff!
Lets do this Jeff!
happy new year jeff so excited to see your full week of workouts!!
Bought the program during the pre-sale and did my first workout of the year already! Excited for the next 12 weeks
I bought my program and it’s no where to be found
Do the exercises change much in 2nd/3rd phases?
Immaculate video already and im only 3 seconds into the ads
Love your content Jeff, and happy new year! One question I have is how much time do you rest between warm up sets?
I know its 1y ago but I remember he said you only need 1-2 mins between warm up sets.
Dude….
Absolutely STELLAR … STELLAR..
descriptions.. And instruction. Your content.. is by far superior to most I’ve ever even seen. Thank you for what you do and how you do it. You make the world a better place. I’m very grateful for your giving our people your love and experience. Gangsta ass
Last PPL got me in bodybuilding, I’m super excited to see whats next Jeff. Thanks for all your research man fr changed my life !!
Same here man, Jeff’s knowledge and wisdom as shaped my physical strength into what it is. When friends ask me what I do to get so jacked I normally point them to Jeff’s PPL’s split. Love you Jeff ‼️
Could you link this please?
@@alexpalfrey7823 ruclips.net/p/PLp4G6oBUcv8x4Z0h8Fd40t--bGSwZjusI
As someone who doesn't follow anyone religiously I would like to mention another Jeff that really gets a lot of viewers for himself and all the "smart" people dissing him. As you credited some guys in this video I'll say that I first saw press-around and Y-raises at Jeff's channel and those were amazing additions to my training.
This is insane dude, I has been trained your fundamentals with the full body during 2 months and now upper/lower during 4 months, and the results are great. I wanna change the routine and Im waiting for this new plan
Do you want to have his new « ultimate system », you can choose the 4 day, 5 day or 6 days, just drop your email and i Will send you
New year gift letsssss goooooooo ❤️
Can you explain why you pick the standing Arnold press over something like a seated shoulder press or a machine shoulder press? I thought the Arnold press is inferior for hypertrophy
it is inferior
please provide a source to back this up
@@distantdream2002 please provide a source to back this up
@@sahilsvision why a rotation would it be worth when you can do the normal press with less need of stabilitation... I think that the Arnold press would need a source saying that it is better
Gimmicks. The first 3 exercises have no business there if the goal is just being efficient from a hypertrophy standpoint.
Bout to hit a push workout so this came out perfectly on time
Perfect timing 👑
Hey Jeff, I am wondering why you changed your bench technique slightly? Before you used to set up with your feet farther back than now.
Perfect for the Newyear!
I'm on day 3 (legs) and this is by far the most informed and easy to follow workout I've done in a while. Appreciate the links to demonstrations, RPE guidelines, and tips on improving mind-muscle connection. Thank you for the hard work you put into it.
are you just repeating push1 for push2, pull1 for pull 2, etc
@@davidfetik8887 No, I purchased the full workout and it has some variety. Also the phases change up the intensity.
@@jayring77 can i venmo u for the other 3 days lmao
@@jayring77does Jeff do push & pull twice per week?
@@JordanAnkers Goes Push, Pull, Legs, Upper, Lower. The Upper/Lower is a combination of push and pull focusing on each region that double taps the large muscles and introduces different motions to hit the smaller and stabilizing groups. While I have changed some of the exercises, I still use this split each week with 2 days rest - after legs, and after lower.
Started the year off getting sick, so I'm already behind, but I can't wait to get started on this program! First time buyer, hoping to break through a new level!
"Babe wakeup, Jeff uploaded a video"
Just got the program. Looking forward to running it!
How often will these videos come out? So excited!
Most likely once a month
I’m hella happy you added a alternative to the bench. My rotator cuff won’t allow me to do the bench without pain. But dumbbells hit just right for me.
Preordered this and can’t wait to get started. Video library is excellent
1:58😟
Just got the program today! Looking forward to starting it on Monday.
Waiting for pull day😭
I love his programs, just purchased this one and can’t wait to get started
Thanks Jeff for sharing your knowledge! I'm 6 weeks into a minimalist inspired training, with the equipment I have at my humble home gym and definitely getting stronger and hitting my goals
Happy new year Jeff! Thank you for the excellent video
Much waited!
Im just so happy to learn that theres a new range of motion rule. Now I dont have to see those 1/4th inch rep on benchpress. 2023 has been great so far!!!!!
Where are the other videos JEFF I needs me a cool new ppl split
Jeff!! This is humble request plz consistently upload the series as we will follow the one workout we have to wait for a longer period of time for other workout , plz upload the workout as early as possible.
or just buy the workout. It's $35, literally pocket change for what I'm sure was shit load of his time to create, on top of the time it takes to film the sample vids. 🤣
Been getting really bored with my push pull leg split, couldn't have asked for this at a better time. Thank you Jeff 🙏
Thank you so much
We are waiting for this type series
The e-book came out today and this video came out today… does this mean daily uploads for the coming 5 days?
No
Bro thx so much i’ve been looking for this vid
Push 1
0:51 Exercise 1: Barbell Bench Press. 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press. 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press. 3 x 8-10 reps
5:41 Exercise 4a: Press-Around. 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch. 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise. 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset). 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset). 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension. 2 x 10-12 reps
why are you copying and pasting my comment buddy are you a robot
Actually these are nive exercises. Recently i've made pretty same video and also important to remember than your progress depands on time y spend on your technique!
editing is mad dope wow!!!
Keep in mind, the Five stars are based on my needs for this item ruclips.net/user/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
1:00 hehe. (I'm 22.)
Yeah I’m glad people shared their warmups. Thanks!
WHERE IS THE NEXT ONE 🤣
YOOOO NEW PPL SERIES? IM SO HYPED YESSS
larsen press is sub optimal for hypertrophy. why would you purposely disadvantage yourself by being more unstable? planting your legs on the floor, results in more stability, which results in more force output from your chest shoulder triceps, better to just stick with 3 sets of regular bench.
Same thing with the arnold press, doing a regular seated shoulder press at a high incline (going all the way up and down letting the dumbbells touch your shoulder) is much better for hypertrophy.
The tricep combo is so good
For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???
One set means x amount of reps one time.
Example is 10 reps and 1 set means you don’t do more than 10 reps.
Updated example:
If you use a machine with two hands pulling towards you or bicep curling then:
one rep = one pulling motion towards you with both arms
For biceps this would be one curling motion with both arms for one rep.
You would have to be more specific about which exercise you are talking about.
For bench press has 4 warm up sets and 1 max weight set (80% of your 1 rep max).
For max weight bench press aim for 4-6 reps according to Jeff.
@@C0d0ps I think you missed the bit where they specified the exercise.. @op one set is complete once you do each arm so 2 sets on each side.
@@sungjin4628
You seem to have a problem with reading comprehension so I will help you.
No I did not miss anything.
“For the press round, do we do 2 sets for each or does 2 sets mean 1 for each???”
A press round is not an exercise.
Nowhere in this comment does it mention a specific exercise.
“For each” means all exercises mentioned in a video, in programming we call this “all mentioned”.
All does not mean specified.
They asked for what a set means.
Yes I did not mention a cross training device like machines.
That does not mean that I did not explain sets.
This also does not mean that I “missed” something.
2 sets of each
@@C0d0ps A press (a)round IS an exercise. He was asking if you do one set for each arm or two.
Loved it thanks alot when you'll upload rest of the workout?
Idk this is a weird one at lest 3 of the 7 movements could be change to way more efficient ones 🤷🏻♂️
I was thinking the same, not a fan of this workout
@@keiferla-rose1853 yeah honestly some of his decisions are super questionable and very suboptimal movements specially for an “ultimate” push pull legs program . It’s definitely a weird one
Which ones? Im new and would like to know which of these aren't efficient
Eh, not everything you do has to be 100% optimal, last time I checked none of us are Mr. Olympia. It’s good to find a balance between what’s enjoyable and what produces the best results.
@@TheMudsnake right, but that’s how he’s advertising it.
Thanks for the introduction to the "Larsen Press" tutorial, I'm short like you and my feet cannot reach the ground with my bench so will give these a try.
A little strange that Jeff is promoting a standing Arnold press, which is very inferior to a normal shoulder press with 45 degree angle of arms. Also, the pec stretch is pointless if a cable flys are already performed correctly
Wdym by 45 degree arm angle? Just curious and trying to learn!
@@mincraftcreator when your elbows are directly to the side of your shoulders this is angle of 0 degrees, when you elbows are slightly in front of your shoulders this is 45 degrees, most people find this angle to be more comfortable than 0 degrees
New year new Jeff. Dude just keeps getting better and better in terms of contents ❤️❤️
Warm up:
Arm Circles
Cable External Rotations
Exercises:
1. Warm Up On Dumbell Press
Dumbell Press: 1 Set X 3-5 Reps (near max effort)
2. Larsen Press (Straight Legs Press)
Reduce Weight 75% of Top Set Weight
(X kg x 75% = ) Control Weight
(2 Sets X 10 Reps)
3. Standing Arnold Press: 3 Sets X 8-10
Reps.
4.
4a: Press-Around: 2 Sets X 12-15 Reps
4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort)
5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps.
6. (SUPER SET)
6a. Squeeze-Only PressDown: 3 Sets X 8 Reps
6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps
7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps
Amazing video, Jeff! Right now I’m doing your Powerbuilding program and I absolutely love it! I
2:20 nah. If you don't have a spotter, simply don't bench press. It's ridiculously dangerous and irresponsible. Go grab dumbbells or a machine.
Just bench in a rack/setup with safeties. Plenty of crazy strong bench attempts have been failed completely safely without a spotter. Some gyms don't have an appropriate setup which is a perfectly valid reason to use an alternative lift, but you don't need a spotter to bench safely.
speak for yourself i have a home gym so i just push it off
Bro😭💀
going gym in 2 hrs and today is my push day!!! ty for video
The workout is certainly fine, but very powerlifting-centric with explanations about what the powerlifting federation says. The video title talks about muscle growth, BODYBUILDING, not powerlifting. We should stop mixing the two as they are very different sports.
How is this workout power lifting-centric? Powerlifters would have way more working sets on the bench press than this.
such quality content brother.
But we must know, do more plates = more dates
Posted this at the perfect time man, love the content
Dzięki stary mega fajny trening razem z kolegom dzięki temu laduhemy testosteron w odbyt dzięki jeszcze raz
Pompa jak skurwyzlsyn ja tez wale testosteron
nice vid Jeff. Many people do not bench correctly. They're too flat, use their Anterior Delts too much and end up with tendonitis and shoulder pain. Need to arch lower back, pinch shoulder blades, and push chest forward (shoulders back) to isolate the pecs. This way you can put more load in the right spot.
You'll notice:
1. Increasing chest strength and size.
2. More nerve innervation to the chest during bench.
3. Decrease in shoulder pain and tightness.
Best workout for muscle growth series, proceeds straight to powerlifting protocols 😂
Quick question, you say the bar should touch the highest point of the chest but what if I have a very shallow rib cage or very long forearms? Or both? And I get a tonne of anterior translation of the humerus in the glenoid? Should I just keep trying to touch the bar to my chest?
Happy new year Jeff much love to you you’re awesome bro💛💪🏾