The Science Applied series is back!! I've got 4 more full body workouts on the way over the course of the next month or so that will give you guys a great idea of how I set up my workouts on my new high frequency full body split. In case you missed it, make sure you check out my last video explaining the rationale behind this set up: ruclips.net/video/eTxO5ZMxcsc/видео.html Also, I'm planning to film a Q&A tomorrow on full body training, so if you have any questions feel free to drop them below. Peace!
GlowingPickl, The Leg Curl has the potential to cause lower back pain and overall is an unnatural movement since knee flexion is practically never applied in athletic movements. Hamstrings are supposed to be trained with the Glutes with a Deadlift, Hip Thrust of Glute Ham Raise
1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM 3:30 Incline dumbbell press 3 sets for 8 reps 5:10 lying leg curls 3 sets for 8 reps 6:15 lat pull down 3 sets for 10 reps 7:15 ez bar bicep curls 3 sets for 12/12 reps drop set 8:00 hanging leg raise 3 sets for 12 reps
It's important to keep your shirt in your mouth during curls because it activates the upper masticators, essential muscles for eating lots of meat and talking shit at the gym.
I am really happy that someone is breaking down the the science of full body workouts! I have been advocating FULL BODY workouts for years, but everyone just called me a “Dumb Bro”... ... because I am lol. Great video!
Its never out right obvious that what we see in the gym through the 70s-90s were bodybuilders juiced up on roids and can do isolation and build big muscle. So their workout routine was based on that, because roids were kept from the public, naturals just copied them, took their promoted supplements, even tried to eat like them. But now we have actual natural bodybuilders promoting full body workout well it was always the best workout for naturals, so happy as well.
@@JeffNippard Speaking of science lagging behind anecdotal evidence about the effectiveness of high-frequency, full-body training, what are your thoughts on Nucleus Overload training?
Just finished week 2 of Jeff’s Full Body Programme. Must say I’m enjoying it a lot, and already feeling stronger on my compound lifts - technique and weight wise. Definitely recommend for people who have gotten bored of the typical ‘bro’ or push, pull, leg splits.
Jcorner91 thank You for your feedback ! Much appreciate ! We were all waiting feedbacks from People who did it, instead All these negativity « anti-full body ».. I have some questions if You don’t mind : _ how do you feel the recovery after 2 weeks ? _ did you try to change some exercices from the program, to personalize it? _ what about the strenght and your « weight lift » performances? Did you have to take less heavy ? _ since how many years are you praticing lifting at gym ? :) _ would you recommand this program to a beginner who started 2 years ago with a full body 3xweek + cardio day off and will be job less for the next 4months (= have a lot of free Time, and yeah, That’s me 😂😭😭😭) Thank you ! :)
That workout got me in shape, I started 1 year ago and the results are incredible. Down 40 pounds of fat. I trade my belly for a six packs. Thanks Jeff
Science aside, I switched to full body 4 times a week with a separate HIIT day and a light cardio day and a rest day. My body fat drops like crazy, I even consumed 200 calories more per day compared with previous plan and the result is amazing. For what it's worth, my sleeping quality has improved as well. Definitely gonna stick with this training protocol.
@@thiagomotta777 Been doing full body since June 2020, the same way. HIIT for distance runs on off days. Went from 230 to 185 then up to 200. 200 sweet spot feels very nice right now.
@@Momo-dk5mn I've been doing full body 3x a week for a few months. I've made really good gains. I do miss my upper lower 4 day split, but the pro's outweigh the cons to me.
for me 1:05 squat 3 sets for 6 reps 3:30 Incline dumbbell press 3 sets for 8 reps 5:10 lying leg curls 3 sets for 10 reps 6:15 lat pull down 3 sets for 10 reps 7:15 ez bar bicep curls 3 sets for 12 8:00 hanging leg raise 3 sets for 12 reps
1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM 3:30 Incline dumbbell press 3 sets for 8 reps (RPE 7-8) 5:10 lying leg curls 3 sets for 8 reps (RPE 7-8) 6:15 lat pull down 3 sets for 10 reps (RPE 7-8) 7:15 ez bar bicep curls 3 sets for 12/12 reps drop set (RPE 10) 8:00 hanging leg raise 3 sets for 12 reps (RPE 7)
4x4 Squat @80% RPE7-8 (3x6 @75% week 2, 4x4 @82.5% week 3, 3x6 @77.5% week 4) 3x8 Incline Dumbbell Press RPE7-8 3x10 Lying Leg Curl RPE7-8 3x10 Lat Pulldown RPE7-8 3x12-12 EZ-Bar Curl Dropset RPE10 3x12 Hanging Leg Raise RPE7 Each pair of exercises could be supersetted with 1-2 mins of rest between each exercise
I'm on week 3 of this program and I'm loving it! I'm recovering between workouts pretty well but I will say my back is noticeable more fatigued as the week progresses. Also a bonus of full body training is that all muscle groups always have a pump haha
@Gwolf Yes, I would really prioritize recovery on those 2 off days. I plan on running this program again in the future and I will add in Rest days, mid week, as needed.
Hi, I just came across your channel because I was looking for a full body workout with focus on xx over 5 days. And I'm celebrating so hard that I found it on your channel! And there seems to be sound knowledge behind your plan. Thank you for your job
I love that you've started doing these full body workout videos literally the same time I decided to try them out for the first time. I've actually really been enjoying it a lot. Being able to squat everyday, and never dread leg day. Being able to hit back and chest on the same day as well. It's beautiful.
My review after 7 weeks of following the Program (as someone with 3 years of lifting experience): So far the results have been great, have seen a decent increase in my compound lifts (~around 40-45 pounds). My muscles don't feel excessively sore which is definitely amazing since it doesn't limit my day-to-day activities. My muscle mass has modestly increased just because I don't cheat on legs (which I kind of neglected previously) anymore since they are incorporated smartly in every workout session. As for the workouts, you definitely have to reduce the weights you lift on non-compound movements for the first few weeks or you would hardly survive the program. Don't push yourself beyond recommendation because this is a high-volume regime and not high intensity. Otherwise, you would find yourself too fatigued and exhausted. Tuesday (Chest) is the most gruesome for me followed by Thursday (Lower focused). Monday feels amazing since you are well-rested. Would highly recommend the program if you are bored with your usual regime or want to break plateau.
Bought ur program and have finished the first week, I’ve been lifting for about 6-7 years now, and I switch up my workouts fairly often, but I have never done something like this! This is quite intense, and I am loving it so far! You are my favorite bodybuilder/bodybuilding youtuber, keep it up! 👍🏻
Jeff has come a long way from stuff like this. The fact that I see people complain that this is too convoluted, and with me about to start his minimalist training approach, that is real progress
I love the fact that you show real data! Going back to the gym has been the hardest thing after having a baby and gaining 20lbs! Definitely going to start tho routine! Thank you!
Took lockdown off after gyming pretty hard for a year, got some really good progress before but because I haven't been regularly exercising over lockdown my progress has regressed loads and my motivation is next to zero. Looking forward to giving this a bash now that we're back in action as having the science, reps and weights I need to be using is the only way I stay focused. Keep up the good work my man 👊
I followed your full body workout split and trust me it works. I have seen increase in strength and changes in body structure as well. I am into 8th week so if someone thinks I just did for 2days and came here to comment. His workout plan works
Omg wow. I think I want to try it. If we’re doing multiple exercises, how does the soreness affect you in your workouts the next day! Let me know please!
@@citrixgateway Hi! The program is well written and minimizes soreness through a very intelligent rotation of exercises. For example, legs are done everyday. But with the programming, different parts of the legs get hit each workout. The plan is very detailed with graphics on muscle groups, key phrase definitions, and even substitutions for exercises if needed
Hey man, how much did your muscle mass increase by the end of this program? Just finished week 1 and am on the first rest day. Been following everything to a tee and have already been seeing progress.
I've been on full-body 3x a week/ cardio 2x since my high school off-seasons. And have been riffing off a full-body workout from Bill Pearl's book *Getting Stronger* beginning 1990-ish after getting fed up with spending 6-days in the gym. Since switching, the Gym Bros have been telling me "Full body is a beginner's workout!" I'd beg to differ, and I'd offer my squat, deadlift, and bench maxes as proof. Didn't matter. They'd scoff. Now, I have proof I was on to something! Thanks for posting.
@Spiritualistic yeah, Mark Rippetoe says the following about it, I'm still not sure of how true this is: Ass to Grass-level depth most usually requires that the lumbar muscles relax the lordosis and that the hamstrings relax before extreme depth can be reached. It doesn't sound like a good idea to me that anything be relaxed in a deep squat, since doing this kills your good controlled rebound out of the bottom and risks your intervertebral discs. Those rare individuals that can obtain ass-to-ankles depth without relaxing anything might be able to get away with it, but as a general rule you should squat as deep as you can with a hard-arched lower back and tight hamstings and adductors. This depth will be below parallel, but it will not usually be "ATG".
@Spiritualistic I highly suggest you to search on who Mark Rippetoe is. The quote I made was just to add another reason one may have to consider avoid ass to grass. It seems you didn't understand it.
I’m glad someone finally pointed out that longer rest periods between sets = more hypertrophy. It’s shown in study after study yet so many of these “science based” guys keep saying shorter rest periods leads to more hypertrophy (I’m looking at you bald man with a British accent.)
for hypertrophy 3+ minutes, for strength 5+ minutes. That is what every study done on rest periods shows us. Circuit training however, with no rest periods, shreds the frick out of you.
if you rest longer you don't have to deload as aggressively between sets, ending up with higher volume and quality reps. but there is also utility to drop sets for example which by definition have no rest time.
@4amWorkoutClub yes, but what I'm referring to is if I just did 5 reps to failure, depending on my rest time I'll get different amount of reps on my next set. If I rest 30 seconds I'll get 1 rep with that weight, but if I rest for a day I'll get the same 5 reps.
I have a more simple 5x/week plan. I focus my energy on the first 3 main exercises. And at the end I do some optional lighter stuff for abs, calves, rear delts or trizeps. Depends on how much energy I still have in the tank. Mon: Squat (heavy), Bench, Row Tue: Deadlift, OHP (heavy), Lat Pull Wed: Leg Press, DB Bench, Row Thu: Deadlift (heavy), OHP, Lat Pull Fri: Squat, Bench (heavy), Row
Jeff doesn't really mention this in the video, but full body is great for people playing competitive sports. For me, after a leg day, my tennis abilities go down for the next day or 2. But in full body, not hitting them as directly seems too have helped quite a bit
Wow... this is prolly the most informed workout channel... the way you describe how to do each movement is amazing, supported by peered reviewed research... 👏
I bought this program, and just ended week 2. Man, this stuff is hardcore. After workouts, I just want to sit or lay down, and don't do anything else. But I began to see some progress.
For anyone interested, i got the Full Body Program on his new years sale and dont regret it one second. Im now into week 4 and its honestly ridiculously more fun to workout and i gained quite a lot of strength and muscle each week as an intermediate. (About 100-250g of muscle each week, lost about double that in fat and increased strength about 15% across the board). Its definitely worth its price :)
Can you tell me if the split is set up just like in the video? Because I was surprised Jeff didn't have any exercise more than once per week. I always thought it was bad for progression if the frequency between the same exercise was so low
@@ShadowRider126 Its exactly as shown, just with more information regarding weights, sets etc. of course. The point is basically to target the same muscle/muscle groups more than once a week, but not to overwork it, changing the exercise but not the muscle/muscle group achieves this without overworking the muscle/muscle group by accident. Also the weekly routine repeats each 4x since its 2, 4 week blocks and a deload and AMRAP weak, so you still have some consistency in increasing your lifting and technique potential. I can only say that it works wonders for me, i tried a few of Jeffs other programs and stuff from Athlean-X and this is the first program where i saw almost immediate progress in terms of strength and muscle gain that still continue and im just starting with week 4.
@@Lunatic108 Athlean-X programs are pretty hardcore but it focuses on much higher intensities than this full body program. This one is more fun to do whereas Cavalier's programs can be grueling if you don't have the motivation for the day.
After doing these for a couple of months, I ended up mixing a little bit and doing just the same workout every time I go to the gym, kind of 'the best of'. It looks like this: 1.Squats 2.Incline dumbbell press 3.Pull ups 4.Dips 5.Biceps curls 6.Leg curls 7.Abs
I just started with a 5 day program, and with the new info gathered here I use the following routing: Day 1 Back and biceps. Day 2 Chest and triceps. Day 3 Legs. Day 5 upper body Day 6 lower body. Day 5 I do 5 sets per musclegroup, of which I hit them the last set really hard starting with high weight-dropset.
Brother our squats look identical. I used to really sweat the amount of buttwink I perceived myself to have despite micromanaging my form and everything, but seeing you move almost exactly the same way as j do really helped me settle into the idea that it’s just the way my anatomy lets me perform the lift.
I haven't gone right into your program, though I picked it up. I'm a bit of a mess physically, but have adopted the same principals that you've described with my own take on it to avoid my laundry list of problem areas. My diet isn't on point, but it's ok, and I'm noticing more strength gains than I have in ages. Thanks a bunch Jeff, keep up the great stuff.
Bro I’ve tried this workout I’ve seen significant change and I’ve gain 6 kg muscle till now I’m very happy with it I recommend this to everyone and my squat bench deadlift improved a lot
Yes! Recently I had cut milk in particular out completely for the past couple months but a week ago I started having milk with cereal again and noticed pimples started popping up :(
Thank you Jeff, I appreciate it. I recently watched a new documentary on Netflix called The Game Changers and it showed how plant based protein is on par with animal based proteins and in fact it may be superior for a specific subset of people. I highly recommend watching it and I am very curious to see your opinion about it because the documentary clearly had a lot of effort put in to it and they used very compelling peer reviewed literature as well.
Personally, I found my body responds best to full body routines so this is absolute gold for me, awesome. I have one question though, can this be done 4 days per week instead of 5? Let's say cutting out day 5 totally?
These videos are a godsend! It's great that gym academics willing to help the not so science inclined. You videos eliminate so much trial and error for me. Thanks!
I strongly believe that if you are doing isolation trainings it is important to also eat well, hit your suppliments. The harder you hit your muscles the more it needs to recover. Full body is the best when you just want to stay in shape, you are not putting too much stress on each muscle and give it time to recover right.
I've been doing this program for years. It never gave the results I wanted, but as soon as I started biting my shirt while doing the exercises, I got jacked as a mofo 💪🏻.
I’ve been watching your videos for over two years now. This video is definitely my favorite so far! Thanks for all the great content, look forward to the next video.
I think the main thing with them is that most people find them boring. They want to go in there, feel like they completely beat up a muscle and feel sore for the next few days. Plus getting a nice pump.
@Greg Pettis For sure, full body is what the old school bodybuilders used to do. For me, I have my best gains doing a bro split, hitting each muscle once per week with a lot of volume. I've tried all the other routines but none compare. Just gotta find what works for you.
@@jinxluvver3909 All you have to do is cut back to 2-3 days a week. Full body was proven to be more effective during the Norweigen Frequency Study. Comparing a Bro split to full body 6 times a week. Athletes used were all Advanced lifters, Power lifters.
The Old Schoolers did full body because it worked best and they were Natural. Now this is before the early 1950's. After that steroids came onto the scene and split routines started. Marvin Eder was one of the strongest men and bodybuilder of his time. He could squat over 500lbs for reps and he weighed under 200lbs. Look up Marvin Eders lifting numbers. 💪🏾
This is my 2nd week doing full body workout ,it has helped me throw away all the junk sets(overtraining)I'm doing 3 sets for every muscle I hope I'm doing it right
This is great, you're great Jeff. How long rest periods between sets do you recommened? Rep-ranges between 6-12 for most working sets? I'm glad you're in the fitness game my friend.
I’ve been running a push/pull split doing squats on push and deads on pull..have had pretty great results I just never see anyone else talking about this. Four days a week (if able). Usually superset what I can for time.
Jeff, in a program like that don't you actually "waste" more time doing a specific warm up for each exercise? I mean, you start with legs and yes, begin with some light cardio and dynamic warm up for legs, but when you go for dumbell press I think it would be reasonable to do some dynamic warm up for upper body and even some "pyramid" increments until we get to the weight that we'll be using for the set. I really would like to know your thoughts on that. Great content by the way!
Honestly, if that was a concern I’d probably just recommend performing burpees with push ups, chin ups and jump squats (lower yourself to the ground, do three push ups, stand up, do five jump squats then hop up to the chin up bar and do one rep, do that thirty times over and everything’s warmed up.) You also have to remember that since you are going lower intensity than usual, you aren’t in need of as much warm up, for instance in this program he doesn’t ever show going within 85 percent of your one rep max. That means you really don’t have to warm up to the usual extent.
I have been running Jeff’s program and it’s so good so far. Benefits: body pump all week, better recovery, better performance, I don’t usually sweat a lot but this program makes me.
My favorite type of training split. I feel like I’ve been able to build so much lean muscle and overall strength in a short period of time. Definitely gonna give this a shot 💪🏽
Try doing 3 sets of 10 of the wee wee curl. Incorporate drop sets onto your weekly wee wee workouts because the wee wee being a relatively small muscle group tends to fatigue at a slower rate.
Just started this workout scheme, only been a few days. What I like about it is how everything is spread out instead of smashed in one day. When I fatigue the hell out of a specific muscle group ala bro split, by the time I start the third or fourth movement of the workout my effort and quality is gone. Spreading things out my squat, vert press, curl etc are all higher quality overall reps. This scheme might work out for me, we'll see how it goes.
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The Science Applied series is back!! I've got 4 more full body workouts on the way over the course of the next month or so that will give you guys a great idea of how I set up my workouts on my new high frequency full body split. In case you missed it, make sure you check out my last video explaining the rationale behind this set up: ruclips.net/video/eTxO5ZMxcsc/видео.html Also, I'm planning to film a Q&A tomorrow on full body training, so if you have any questions feel free to drop them below. Peace!
Jeff Nippard would there be much point in doing this with only 1 year lifting experience to see better gains than a ppl
You're my second favorite fitness youtuber ever
Jeff Nippard hey Jeff, thx for your dedication. I’d like to ask you a question: should we do abs workouts on full-body training, or is it useless?
@@mauricemalah242 if you have time you can do it
Really appreciate you taking the time to show us your way's Master Nippard 😜👍
The fact Jeff makes these plans free and available for everybody on youtube is beyond gracious
He’s definitely the man.
I think he makes enough from RUclips that he's not worried about charging at this point
How is it free u have tp pay for the program
@@Curlyfries57 He is literally making videos of the detailed workouts.... probably not quite as complete as the training program but already a lot
He'a leaving out the periodization and progression method, which is pretty important.
but you have to end with face pulls or athleanx will come for you
Brady Janssen true, he better watch out😂
Alpha Destiny heard about it and he’s also pissed he didn’t include Face-Pulls nor Rack Pulls
@Brady Janssen leg curl is not the problem, it's the leg extension that can really mess up your knees :P
@@ulisesxavier1116 yh n no rack pulls above the ballz
GlowingPickl, The Leg Curl has the potential to cause lower back pain and overall is an unnatural movement since knee flexion is practically never applied in athletic movements. Hamstrings are supposed to be trained with the Glutes with a Deadlift, Hip Thrust of Glute Ham Raise
1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM
3:30 Incline dumbbell press 3 sets for 8 reps
5:10 lying leg curls 3 sets for 8 reps
6:15 lat pull down 3 sets for 10 reps
7:15 ez bar bicep curls 3 sets for 12/12 reps drop set
8:00 hanging leg raise 3 sets for 12 reps
Respect nemo
Sorry mate, but you have misunderstood RPE, barbend.com/how-to-use-rpe-scale-strength-training/
its 3 x 6 squats on alternate weeks not 4 x 6
Equite thanks i didn’t pick that up
Mike 1462 nice article it did teach me a few things but can you tell me how i misused the term please?
It's important to keep your shirt in your mouth during curls because it activates the upper masticators, essential muscles for eating lots of meat and talking shit at the gym.
mugflub he also has to include lateral deviation of the jaw to activate lateral pterygoids as well
Don't forget about gym grunting but for that you need low reps and bite down hard (strength based teeth workouts).
And this is funny why?
dang this guy does his cardio with no hands. thats intense.
Benjamin Koerper I quit my job for the gains
Lmao Jeff even pussy trains warm ups
@Corey Peschel lol :D
@Corey Peschel ik its supposed to be easy, but he somehow made it even less effort 😂
Benjamin Koerper ruclips.net/video/q1xYjQsLQ-A/видео.html
I am really happy that someone is breaking down the the science of full body workouts!
I have been advocating FULL BODY workouts for years, but everyone just called me a “Dumb Bro”...
... because I am lol.
Great video!
Brandon Carter thanks bro! Lol and hey man, in many ways the science is just now catching up to the bro’s 🤜🏼
Its never out right obvious that what we see in the gym through the 70s-90s were bodybuilders juiced up on roids and can do isolation and build big muscle. So their workout routine was based on that, because roids were kept from the public, naturals just copied them, took their promoted supplements, even tried to eat like them. But now we have actual natural bodybuilders promoting full body workout well it was always the best workout for naturals, so happy as well.
Bring the old BBC, not the fake millionaire BBC
Brandon Carter what about weed brandon? I got some cool science about that 🥦😂
@@JeffNippard Speaking of science lagging behind anecdotal evidence about the effectiveness of high-frequency, full-body training, what are your thoughts on Nucleus Overload training?
This 10 year old with a beard is very knowledgeable.
Just died lol
Jaguar Paw what does that even mean??
looksmax420 Jeff is really short, and has kind of a high voice for a man. I’m guessing that’s what he’s getting at.
He looks and sounds like a thic garden gnome lmao
@@looksmax4207 how also looks pretty young in the face
1. Squat 4x5
2. Db press 3x8
3. Ham Curl 4x10
4. Lat PD's 3x10
5. Ez Bar curl 3x12/12
6. Leg raises 4x12
Thank you, sexy 😘
Thanks
He mentioned hammer curl?
@@LiveFreeStudiossit’s hamstring curl not hammer curl
no triceps/shoulders?
Just finished week 2 of Jeff’s Full Body Programme. Must say I’m enjoying it a lot, and already feeling stronger on my compound lifts - technique and weight wise. Definitely recommend for people who have gotten bored of the typical ‘bro’ or push, pull, leg splits.
Jcorner91 thank You for your feedback ! Much appreciate ! We were all waiting feedbacks from People who did it, instead All these negativity « anti-full body »..
I have some questions if You don’t mind :
_ how do you feel the recovery after 2 weeks ?
_ did you try to change some exercices from the program, to personalize it?
_ what about the strenght and your « weight lift » performances? Did you have to take less heavy ?
_ since how many years are you praticing lifting at gym ? :)
_ would you recommand this program to a beginner who started 2 years ago with a full body 3xweek + cardio day off and will be job less for the next 4months (= have a lot of free Time, and yeah, That’s me 😂😭😭😭)
Thank you ! :)
2 weeks.is impossible to tell
Don't buy it ...Its a joke
That workout got me in shape, I started 1 year ago and the results are incredible. Down 40 pounds of fat. I trade my belly for a six packs. Thanks Jeff
Love the full body style. It allows me to look pumped on every muscle every single day. Feels great
so many small insights packed into this video!
Why the F u stopped making videos ?
Yess. But yet all I can remember "is in my eyes the more rest you get for a muscle group the better"
Science aside, I switched to full body 4 times a week with a separate HIIT day and a light cardio day and a rest day. My body fat drops like crazy, I even consumed 200 calories more per day compared with previous plan and the result is amazing. For what it's worth, my sleeping quality has improved as well. Definitely gonna stick with this training protocol.
Still doing full body?
@@thiagomotta777
Been doing full body since June 2020, the same way. HIIT for distance runs on off days. Went from 230 to 185 then up to 200. 200 sweet spot feels very nice right now.
@@TheSublimeLifestyle Did you grow a lot of muscle doing full body workouts?
@@Momo-dk5mn I've been doing full body 3x a week for a few months. I've made really good gains. I do miss my upper lower 4 day split, but the pro's outweigh the cons to me.
@@hydraxc2478 Thats nice to hear man! I am currently doing a 4 day split. I just began so i cant say anything about my progress
for me
1:05 squat 3 sets for 6 reps
3:30 Incline dumbbell press 3 sets for 8 reps
5:10 lying leg curls 3 sets for 10 reps
6:15 lat pull down 3 sets for 10 reps
7:15 ez bar bicep curls 3 sets for 12
8:00 hanging leg raise 3 sets for 12 reps
0:55 what is this exercise called 😂😂😂
I am now on week 3 of this program and I'm really seeing a difference in strenght and also fat lost! Thanks Jeff Nippard for this program!
No your not...3 weeks 😂😂😂😂😂😂😂
0:55 - I've already got this move mastered.
Great Video Jeff, thanks!
1:05 squat 4 sets for 4 reps at 80% of 1Rm one week then 3 sets for 6 at 75% of 1RM
3:30 Incline dumbbell press 3 sets for 8 reps (RPE 7-8)
5:10 lying leg curls 3 sets for 8 reps (RPE 7-8)
6:15 lat pull down 3 sets for 10 reps (RPE 7-8)
7:15 ez bar bicep curls 3 sets for 12/12 reps drop set (RPE 10)
8:00 hanging leg raise 3 sets for 12 reps (RPE 7)
Thnx bro 👍
4x4 Squat @80% RPE7-8 (3x6 @75% week 2, 4x4 @82.5% week 3, 3x6 @77.5% week 4)
3x8 Incline Dumbbell Press RPE7-8
3x10 Lying Leg Curl RPE7-8
3x10 Lat Pulldown RPE7-8
3x12-12 EZ-Bar Curl Dropset RPE10
3x12 Hanging Leg Raise RPE7
Each pair of exercises could be supersetted with 1-2 mins of rest between each exercise
1. Squat, week 1 4x4, week 2 3x6
2. Incline Dumbbell Press, 3x8
3. Lying Leg Curl, 3x10
4. Lat Pulldown, 3x10
5. EZ Bar Bicep Curl, 3x12/12
6. Hanging Leg Raises, 3x12
yes wat does 3x12/12 mean
@@TheWeeklyBuzzYT you do 12 reps rest for about 20 second and do 12 more reps with same weight
So glad you're doing multiple videos on full body training, I've been doing it and these are very helpful!
I'm on week 3 of this program and I'm loving it! I'm recovering between workouts pretty well but I will say my back is noticeable more fatigued as the week progresses. Also a bonus of full body training is that all muscle groups always have a pump haha
Do you recommend me to do it
Did u do it for 5 days straight and u rested for 2 days ?
@Gwolf Yes, I would really prioritize recovery on those 2 off days. I plan on running this program again in the future and I will add in Rest days, mid week, as needed.
@@twomew3282 thank you bro, good luck
Hi, I just came across your channel because I was looking for a full body workout with focus on xx over 5 days. And I'm celebrating so hard that I found it on your channel! And there seems to be sound knowledge behind your plan. Thank you for your job
I love the fully body high frequency workouts . It’s a better workout and I feel less prone to injury. For me it’s something I can sustainably do
I love that you've started doing these full body workout videos literally the same time I decided to try them out for the first time. I've actually really been enjoying it a lot. Being able to squat everyday, and never dread leg day. Being able to hit back and chest on the same day as well. It's beautiful.
These videos are so high in quality, sometimes I think I'm watching a block buster!😂
Thanks for the awesome work Jeff!🙏
Right, like its a good documentary or something, 😅😅😅
I think every RUclipsr (Like me) aspires to master that same level of editing skill. 😅💪💗
My review after 7 weeks of following the Program (as someone with 3 years of lifting experience):
So far the results have been great, have seen a decent increase in my compound lifts (~around 40-45 pounds). My muscles don't feel excessively sore which is definitely amazing since it doesn't limit my day-to-day activities. My muscle mass has modestly increased just because I don't cheat on legs (which I kind of neglected previously) anymore since they are incorporated smartly in every workout session.
As for the workouts, you definitely have to reduce the weights you lift on non-compound movements for the first few weeks or you would hardly survive the program. Don't push yourself beyond recommendation because this is a high-volume regime and not high intensity. Otherwise, you would find yourself too fatigued and exhausted.
Tuesday (Chest) is the most gruesome for me followed by Thursday (Lower focused). Monday feels amazing since you are well-rested.
Would highly recommend the program if you are bored with your usual regime or want to break plateau.
Hey bro, how's it going so far? Still on it? Still like it?
Nobody:
Jeff: science shows that biting your shirt gives you gains
Lol
Bought ur program and have finished the first week, I’ve been lifting for about 6-7 years now, and I switch up my workouts fairly often, but I have never done something like this! This is quite intense, and I am loving it so far! You are my favorite bodybuilder/bodybuilding youtuber, keep it up! 👍🏻
Jeff has come a long way from stuff like this. The fact that I see people complain that this is too convoluted, and with me about to start his minimalist training approach, that is real progress
I love the fact that you show real data! Going back to the gym has been the hardest thing after having a baby and gaining 20lbs! Definitely going to start tho routine! Thank you!
0:55 imagine going to the gym and seeing this lmao
Marco he's doing that for the ladies
Hovered over the thumbnail & got a clip of Jeff humping a foam roller, that made my day! Lmao
Yeah my gf made me leave the room and I heard a loud buzzing sound?
He knows his audience and how to use clickbait to get their attention. Not gonna lie, I clicked the minute I saw that.
Took lockdown off after gyming pretty hard for a year, got some really good progress before but because I haven't been regularly exercising over lockdown my progress has regressed loads and my motivation is next to zero. Looking forward to giving this a bash now that we're back in action as having the science, reps and weights I need to be using is the only way I stay focused. Keep up the good work my man 👊
I followed your full body workout split and trust me it works. I have seen increase in strength and changes in body structure as well. I am into 8th week so if someone thinks I just did for 2days and came here to comment.
His workout plan works
No it dont
@@rodepperson5885 may be for you it didn't work.
Is there a full body 2-3x a week video? Would love to see the science behind that workout!
I’m on week 7 of this plan and I’m seeing solid progress!
Omg wow. I think I want to try it. If we’re doing multiple exercises, how does the soreness affect you in your workouts the next day! Let me know please!
@@citrixgateway Hi! The program is well written and minimizes soreness through a very intelligent rotation of exercises. For example, legs are done everyday. But with the programming, different parts of the legs get hit each workout.
The plan is very detailed with graphics on muscle groups, key phrase definitions, and even substitutions for exercises if needed
Hey man, how much did your muscle mass increase by the end of this program? Just finished week 1 and am on the first rest day. Been following everything to a tee and have already been seeing progress.
I've been on full-body 3x a week/ cardio 2x since my high school off-seasons. And have been riffing off a full-body workout from Bill Pearl's book *Getting Stronger* beginning 1990-ish after getting fed up with spending 6-days in the gym.
Since switching, the Gym Bros have been telling me "Full body is a beginner's workout!" I'd beg to differ, and I'd offer my squat, deadlift, and bench maxes as proof. Didn't matter. They'd scoff.
Now, I have proof I was on to something! Thanks for posting.
this is seriously one of the best RUclips videos I’ve seen in my whole life.
Give me your Instagram darling
LOVED that you changed your stance (geddit!?) on squat depth. True evidence-based practice.
Dr. Harshad Ramineni Would you mind explaining his new stance on depth? Thanks.
@@Trichromium Jeff says it isn't necessary to go as low as possible, parallel squats are ok.
@Jordan M yeah. 2:05
@Spiritualistic yeah, Mark Rippetoe says the following about it, I'm still not sure of how true this is:
Ass to Grass-level depth most usually requires that the lumbar muscles relax the lordosis and that the hamstrings relax before extreme depth can be reached. It doesn't sound like a good idea to me that anything be relaxed in a deep squat, since doing this kills your good controlled rebound out of the bottom and risks your intervertebral discs. Those rare individuals that can obtain ass-to-ankles depth without relaxing anything might be able to get away with it, but as a general rule you should squat as deep as you can with a hard-arched lower back and tight hamstings and adductors. This depth will be below parallel, but it will not usually be "ATG".
@Spiritualistic I highly suggest you to search on who Mark Rippetoe is. The quote I made was just to add another reason one may have to consider avoid ass to grass. It seems you didn't understand it.
I’m glad someone finally pointed out that longer rest periods between sets = more hypertrophy. It’s shown in study after study yet so many of these “science based” guys keep saying shorter rest periods leads to more hypertrophy (I’m looking at you bald man with a British accent.)
Are you talking about In between sets or between excercise or both?
for hypertrophy 3+ minutes, for strength 5+ minutes. That is what every study done on rest periods shows us. Circuit training however, with no rest periods, shreds the frick out of you.
if you rest longer you don't have to deload as aggressively between sets, ending up with higher volume and quality reps. but there is also utility to drop sets for example which by definition have no rest time.
@4amWorkoutClub yes, but what I'm referring to is if I just did 5 reps to failure, depending on my rest time I'll get different amount of reps on my next set. If I rest 30 seconds I'll get 1 rep with that weight, but if I rest for a day I'll get the same 5 reps.
3:43 that data says rest btw sets should be greater than 1 min (>60 sec) for hypertrophy
I've been following the whole body workout for a month and I find I have more energy for the day.
I have a more simple 5x/week plan. I focus my energy on the first 3 main exercises. And at the end I do some optional lighter stuff for abs, calves, rear delts or trizeps. Depends on how much energy I still have in the tank.
Mon: Squat (heavy), Bench, Row
Tue: Deadlift, OHP (heavy), Lat Pull
Wed: Leg Press, DB Bench, Row
Thu: Deadlift (heavy), OHP, Lat Pull
Fri: Squat, Bench (heavy), Row
Where can we get the edible skirt shirts?
Teddy David Hahahaha
@@JeffNippard lol goteem
I always thought the most effective way to get full body growth was a 5x15 on the neck curl
High IQ meme lol!
😂😂😂😂
Is it a neck curl or next extension? 🤔
You mean 3x33
@@benjaminkoerper neck curls must be done a bit heavier, so it's probably that. Neck curls for higher reps (4x25, 4x50, 3x75) ftw
Jeff doesn't really mention this in the video, but full body is great for people playing competitive sports. For me, after a leg day, my tennis abilities go down for the next day or 2. But in full body, not hitting them as directly seems too have helped quite a bit
Wow... this is prolly the most informed workout channel... the way you describe how to do each movement is amazing, supported by peered reviewed research... 👏
I bought this program, and just ended week 2. Man, this stuff is hardcore. After workouts, I just want to sit or lay down, and don't do anything else. But I began to see some progress.
Laurynas Zubavičius are the exercises the same every week? If not show proof by posting...
xElementZ GAMING proof of posting what?
Laurynas Zubavičius of the routine... to see if it changes weekly
xElementZ GAMING so in other words, you want this program for free? Buy your own copy
Laurynas Zubavičius I am going to buy it... in a week tho.. I’m 14 and don’t have the 30 $ atm but I wanted to see a preview of it that’s all
For anyone interested, i got the Full Body Program on his new years sale and dont regret it one second. Im now into week 4 and its honestly ridiculously more fun to workout and i gained quite a lot of strength and muscle each week as an intermediate. (About 100-250g of muscle each week, lost about double that in fat and increased strength about 15% across the board).
Its definitely worth its price :)
Can you tell me if the split is set up just like in the video? Because I was surprised Jeff didn't have any exercise more than once per week. I always thought it was bad for progression if the frequency between the same exercise was so low
@@ShadowRider126 Its exactly as shown, just with more information regarding weights, sets etc. of course.
The point is basically to target the same muscle/muscle groups more than once a week, but not to overwork it, changing the exercise but not the muscle/muscle group achieves this without overworking the muscle/muscle group by accident.
Also the weekly routine repeats each 4x since its 2, 4 week blocks and a deload and AMRAP weak, so you still have some consistency in increasing your lifting and technique potential.
I can only say that it works wonders for me, i tried a few of Jeffs other programs and stuff from Athlean-X and this is the first program where i saw almost immediate progress in terms of strength and muscle gain that still continue and im just starting with week 4.
@@Lunatic108 Thank for your detailed answer! :)
@@Lunatic108 Athlean-X programs are pretty hardcore but it focuses on much higher intensities than this full body program. This one is more fun to do whereas Cavalier's programs can be grueling if you don't have the motivation for the day.
How long are we running this split tho?
After doing these for a couple of months, I ended up mixing a little bit and doing just the same workout every time I go to the gym, kind of 'the best of'. It looks like this:
1.Squats
2.Incline dumbbell press
3.Pull ups
4.Dips
5.Biceps curls
6.Leg curls
7.Abs
I just started with a 5 day program, and with the new info gathered here I use the following routing: Day 1 Back and biceps. Day 2 Chest and triceps. Day 3 Legs. Day 5 upper body Day 6 lower body. Day 5 I do 5 sets per musclegroup, of which I hit them the last set really hard starting with high weight-dropset.
Science applied is literally your best series man love it! Have an awesome weekend!
Just completed week one of the total body program. Love it so far. Perfect timing for these videos.
Brother our squats look identical. I used to really sweat the amount of buttwink I perceived myself to have despite micromanaging my form and everything, but seeing you move almost exactly the same way as j do really helped me settle into the idea that it’s just the way my anatomy lets me perform the lift.
I haven't gone right into your program, though I picked it up. I'm a bit of a mess physically, but have adopted the same principals that you've described with my own take on it to avoid my laundry list of problem areas.
My diet isn't on point, but it's ok, and I'm noticing more strength gains than I have in ages.
Thanks a bunch Jeff, keep up the great stuff.
Nice timing.
Was literally about to sit down and go through your old videos to make a full body workout. Now I don't have to, yay.
Starting week 3 tomorrow, I'm loving it so far!
Bro I’ve tried this workout I’ve seen significant change and I’ve gain 6 kg muscle till now I’m very happy with it I recommend this to everyone and my squat bench deadlift improved a lot
Congrats😁 keep grindin
The last time I was this early, the gym was closed.
Been there done that. Turns out rushing like an idiot to get to the gym at 7 AM on a Sunday wasn’t a great idea.
Can you please do a video on milk’s effect on men hormones. I would love to hear your insight!
The Real Jajeh did a video on milk a year or two ago 👍🏼 search “Jeff Nippard milk”
Yes! Recently I had cut milk in particular out completely for the past couple months but a week ago I started having milk with cereal again and noticed pimples started popping up :(
@@AidanGoBoom Switch to almond milk :) tastes weird at first but just like anything, you get used to it
Thank you Jeff, I appreciate it. I recently watched a new documentary on Netflix called The Game Changers and it showed how plant based protein is on par with animal based proteins and in fact it may be superior for a specific subset of people. I highly recommend watching it and I am very curious to see your opinion about it because the documentary clearly had a lot of effort put in to it and they used very compelling peer reviewed literature as well.
Raw milk straight from the farm is the best option
I’ve been doing dual muscle group splits for the past 15 years or so. I think I’m gonna give the whole body split a try!
I got this program 2 weeks ago and I would've been more than happy with just that but this is incredible
Since you bought the program, could you tell me how long it runs for? I'm considering buying it but it doesn't say how many weeks on the website.
Personally, I found my body responds best to full body routines so this is absolute gold for me, awesome. I have one question though, can this be done 4 days per week instead of 5? Let's say cutting out day 5 totally?
exactly what I want mate, I just cant train more than 4 days so I don't know that'll work
Who else liked jeff nippard’s video before even watching it?
Coach Ray he never makes a bad video is why. One of the few
Hover over the thumbnail for this video and you'll see why.
These videos are a godsend! It's great that gym academics willing to help the not so science inclined. You videos eliminate so much trial and error for me. Thanks!
I strongly believe that if you are doing isolation trainings it is important to also eat well, hit your suppliments. The harder you hit your muscles the more it needs to recover. Full body is the best when you just want to stay in shape, you are not putting too much stress on each muscle and give it time to recover right.
Been doing this workout for a week and a half and its a time saver but really intense, works great with my schedule
I've been doing this program for years. It never gave the results I wanted, but as soon as I started biting my shirt while doing the exercises, I got jacked as a mofo 💪🏻.
same
I hadn't noticed Jeffs accent until now. Why does he keep saying ParalLEL like that!?! Hahaha.
I think he is originally canadian
He's from Newfoundland! :) Same with my boyfriend, good humans
He's Canadian, eh? ;-)
@@SpinDoctor91 He's currently Canadian too
_barr_
I’ve been watching your videos for over two years now. This video is definitely my favorite so far! Thanks for all the great content, look forward to the next video.
Please make a program for those of us that can only go to the gym 3x a week I.e. healthcare workers
hey jeff, awesome vid, do you know when day 2 is coming because i’m so excited!!
Full body workouts are underrated
Ryan Craig Cuz they lack effectiveness in advanced lifters
I think the main thing with them is that most people find them boring. They want to go in there, feel like they completely beat up a muscle and feel sore for the next few days. Plus getting a nice pump.
@Greg Pettis For sure, full body is what the old school bodybuilders used to do. For me, I have my best gains doing a bro split, hitting each muscle once per week with a lot of volume. I've tried all the other routines but none compare. Just gotta find what works for you.
@@jinxluvver3909 All you have to do is cut back to 2-3 days a week.
Full body was proven to be more effective during the Norweigen Frequency Study. Comparing a Bro split to full body 6 times a week.
Athletes used were all Advanced lifters, Power lifters.
The Old Schoolers did full body because it worked best and they were Natural. Now this is before the early 1950's.
After that steroids came onto the scene and split routines started.
Marvin Eder was one of the strongest men and bodybuilder of his time. He could squat over 500lbs for reps and he weighed under 200lbs.
Look up Marvin Eders lifting numbers. 💪🏾
This is my 2nd week doing full body workout ,it has helped me throw away all the junk sets(overtraining)I'm doing 3 sets for every muscle I hope I'm doing it right
What’s your training routine looking like? Any progress considering trying full body
@@dreambig3158 it's not working lol ..I get more muscle doing each muscle group twice a week
Great work Jeff! The quality of your production and the details you show is on another level
I started Jeff's leg-push-pull workout in December. When I am done with that progam, I will give the full body workout a try.
7:21 Science proved that doing bicep curls while biting your shirt can produce a lot more growth
Hi Jeff, thanks for the workout. Please can you explain what the 3x12/13 dropset means for the EZ Bar Bicep curls
Amazing workout spilts. Can't work out everyday due to working shifts. Will try all these workout 3 times a week
All you need is the 4 J's of RUclips Fitness
Jeff Nippard
Jeff Cavalier
Jeremy Ethier
James Linker
DREAM TEAM!!
Literally the only people I listen to 🤩👍
You forgot Vince "Vshred"
This is great, you're great Jeff. How long rest periods between sets do you recommened? Rep-ranges between 6-12 for most working sets? I'm glad you're in the fitness game my friend.
The quality of these videos is just beautiful
Great cue with "screwing your feet", I've also been told to "rip a piece of paper down the middle with your feet". Both are great!
would you recommend this for beginners?
your effort really shows throughout every aspect of your videos. thank you for such high quality content
Been on the new program for 3 weeks now and LOVE it!
I’ve been running a push/pull split doing squats on push and deads on pull..have had pretty great results I just never see anyone else talking about this. Four days a week (if able). Usually superset what I can for time.
That wasn't an ez-bar Jeff, 7:30, but great video!
Jeff, in a program like that don't you actually "waste" more time doing a specific warm up for each exercise?
I mean, you start with legs and yes, begin with some light cardio and dynamic warm up for legs, but when you go for dumbell press I think it would be reasonable to do some dynamic warm up for upper body and even some "pyramid" increments until we get to the weight that we'll be using for the set.
I really would like to know your thoughts on that.
Great content by the way!
Very good point of view👍
@@champhysique I also dont see the efficiency in a high frequency full body workout. It just increases the risk of lack of recovery.
Honestly, if that was a concern I’d probably just recommend performing burpees with push ups, chin ups and jump squats (lower yourself to the ground, do three push ups, stand up, do five jump squats then hop up to the chin up bar and do one rep, do that thirty times over and everything’s warmed up.)
You also have to remember that since you are going lower intensity than usual, you aren’t in need of as much warm up, for instance in this program he doesn’t ever show going within 85 percent of your one rep max. That means you really don’t have to warm up to the usual extent.
id say being injured cuz you didnt take a couple minutes to be properly warmed up is more of a waste of time
@@Falquiboy I know what you mean because I've experienced that when I did such routine.
I have been running Jeff’s program and it’s so good so far. Benefits: body pump all week, better recovery, better performance, I don’t usually sweat a lot but this program makes me.
Can you share it please?
@@Marwan-fz8nx This is a video detailing on what he does for the week. Just take notes and do it. Geez
This guy is the real deal... Thank you for providing the knowledge.
Can you make a program about powerbuilding
I heard Jeff owes John a back work out. He is trying out a full body routine now; start planning another "J&J training day!" With the mountain dog
I start week 3 on Monday and I'm really enjoying this programme, a nice change from ppl. Although I made Saturday an arm day 💪🏻😎
Hey. Would u like to exchange the program with all other Jeff Nippard programs? I can send first
Yo send me it lmao I would appreciate it
Not going to lie. I'm really enjoying the full body workout so far. Thanks for the program, Jeff.
My favorite type of training split. I feel like I’ve been able to build so much lean muscle and overall strength in a short period of time. Definitely gonna give this a shot 💪🏽
Give us an update, how’s it going bro
Hey can you do a science applied video on how to get a big wee wee????
Try doing 3 sets of 10 of the wee wee curl. Incorporate drop sets onto your weekly wee wee workouts because the wee wee being a relatively small muscle group tends to fatigue at a slower rate.
@@vishnugopal95 what if you have a big wee wee? Should i do more sets?
Just started this workout scheme, only been a few days. What I like about it is how everything is spread out instead of smashed in one day. When I fatigue the hell out of a specific muscle group ala bro split, by the time I start the third or fourth movement of the workout my effort and quality is gone. Spreading things out my squat, vert press, curl etc are all higher quality overall reps. This scheme might work out for me, we'll see how it goes.
Greg Douchette response coming soon 👀
I really want to know what's bro jeff split is currently running.
Obv he is doing arms everyday, focusing on biceps and chest
The one he is actually doing.