Can anyone awnser this for me? I'm fairly new to lifting. And want to train using push/pull. Could I do push on a morning before work let's say 6am. Then pull on same day after work at 6pm??
0:00 - New PPL explained 1:32 - Lat Pulldown (4 feeder sets + 1 or 2 sets to failure + 1 drop set) 5:06 - Omni Grip Chest Supported Machine Row / T-Bar Row / DB Helms Row 6:20 - Superset - Bottom Half DB Lat Pullovers + Static Lat Stretching 8:41 - Omni Directional Face Pulls 9:22 - EZ Bar Bicep Curl 9:58 - Bottom Half DB Preacher Curl
Pull workout 1: * 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations) * 4 feeder sets x 10 reps - 1 feeder set RPE 4-5 x 10 reps REST 1-2min - 2nd feeder set RPE 6-7 x 10 reps REST 1-2min - 3rd feeder set RPE 7-8 x 10 reps REST 1-2min - 4th feeder set RPE 10 x 10 reps REST 1-2min - 5th set failure + 30% drop set * Omni-grip chest supported row: 3 sets x 10-12 reps * Superset: - Bottom Half DB pullover: 2 sets x 10-12 reps - Static stretch: 2 sets x 30 sec - Pullover => stretch right => stretch left => rest 30 sec => start over * Omni-direction face pull-ups: 3 sets x 12-15 reps - 1st set low to high cable - 2nd set mid to mid cable - 3rd set high to low cable * EZ bar biceps curl: 3 sets x 6-8 reps * Bottom half DB preacher curl: 2 sets 10-12 reps
This may be a dumb question but are the feeder sets only for the first exercise? And you can just jump into the other exercises doing the 3 sets? Thank you
Keep up the great videos. I worked out for 10 years straight in the past, age 17-26. Then stopped cold for 12 years after kids. I have been slowly getting back into it the last 6 months, and even at 38 I am making improvements beyond my 26 years old self, in only 6 months. I really appreciate all your work here.
Haha, same situation here! I also developed a shoulder mobility issue, but I've been going to a physiotherapist and am back at the gym. I haven't hit the PRs from my youth, but I'm making progress at least. These videos are helpful and it's nice to see others back at it after a long hiatus.
Lat Pulldowns: 4 feeder + 1 or 2 sets Heavy sets with drop set Horizontal Row: 3x10-12 (Humble Row, T bar, chest Supported Row) Lat Pullovers: 2x10-12 + 30 sec of static between sets stretching) Face Pulls: 3x10-12 EZ Bar Curl: 3x6-8 (Heavy) Bottom Half Preacher Curl: 2x10-12
I'm in PHASE 2 of this workout plan. Gains through PHASE 1 were in both strength and appearance. I'm 68" and started at 181 lbs. Bench went from 185 to 205; squat went from 225 to 275; deadlift I never really had a 1-rep max but my last best was 345 and continues to climb ~5 pounds each week. I'm down to 175.5 (thank you MacroFactor). Highly recommend the full plan. The feeder sets improved my form/mental connection allowing me to push the weight heavier than ever. The stretching super sets shortened recovery. I feel consistently adding inter-set stretching across the board, usually after the first two combination exercises on a given day, has improved my range of motion in my shoulders and hips.
Ayo I'm 6"8 too! I've never done a nippard program but I'm guessing you'd recommend it? I started at 170lbs and I'm at 245rn. I've stalled on my current program but thos seems promising
Was scrolling and scrolling hoping someone would mention this. All that study showed was how much more valuable the stretched portion of the movement is. It doesn't show that the top half shouldn't also be done and that it wouldn't lead to an even greater increase in muscle thickness. It's still likely I'd say that doing the full rom would beat strictly the bottom half partial. The numbers of reps per set would probably decrease so some equalisation would need to be done to account for that in a study (to make the time spent in the bottom portion the same between both groups) but the fact that the reps would likely decrease for most individuals has to show that more motor units are being recruited and/or they are fatiguing faster due to more work having to be done. If you had to choose one or the other sure, bottom half wins but that isn't a choice we need to make. I'm also super skeptical of this changing the grip thing because 'the back is super complex'. The statement is true but it doesn't mean that that method is a good approach to take. If the changes in grip do meaningfully bias different muscles to the degree being talked about then you are effectively doing 1 set of them for that muscle group. No one would recommend that that is a meaningful amount of volume for most individuals. It also really 'limits' you in being able to increase volume via sets, should you choose to do so. A better approach is to look at hypertrophy over the long term. Sure a grip may slightly bias one way or another but that doesn't mean you have to tackle all of them in a single movement in one session. You could take 2 of these grips if you perform the exercise twice a week and use an actually meaningful amount of volume for each grip per session and then have the other variation to sub in when one of them gets stale. The method being used here needlessly wastes the variations you have for when something gets stale for basically zero benefit imo. Most individuals just need overall hypertrophy and a single grip type that they find comfortable, gives them a good stimulus and that they can really groove on for a bit is absolutely plenty. The grip variation here is just needlessly introducing complexity, especially for beginners. Change it when things get stale or if you are more advanced and have a very particular weak point that your regular training hasn't been targeting as well as you need it to.
Currently running this program. I’m going into Week 7 . This by far has been one of the most fun and thought out workout routine. I’m definitely seeing results/gains. I truly recommend this program! It is 💯✅ worth every cent!
This workout felt pretty fast. Normally I aim to spend an hour at the gym, but I was done with these exercises in about 40 minutes. Does that sound normal?
Great content as always! Two topic questions from a relative beginner for Jeff or anyone to answer: 1. Shouldn’t the preacher curl study have included a 4th group using full ROM (does it matter here) and would all results be different using cables? 2. Is there any difference on face pulls using an overhand grip as shown here vs. an underhand grip as performed by another well known Jeff? Regards to all.
I’m sold on this - I’ve done some of your other free push, pull & leg workouts, they’ve been incredibly amazing & concise, so damn time friendly whilst being able to maximise gains which is key for me. Thanks Jeff!
I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also
That final preacher curl study seams floored. Wouldn’t it have made sense to have to control group as preacher curl as usual doing full ROM ? If you get muscle growth in group 1 and 2 why not do both parts?
As someone who recently switched to home workouts (to save money), watching you do lat pulldowns for 5 minutes reminded me how much i miss doing them. Love hitting pyramid sets on lat pulldowns. Get such a savage burn going on. I need to get a real gym sesh in at some point, just to feel that burn.
WOW! Great information! Lots of good things I've either never heard or must have forgotten. Definitely going to incorporate lots of these concepts. Like the start with a weak arm and counting reps and then doing the same for the strong arm. I've never heard that. It's so simple and logical, yet I've never heard it or thought of it. I've also never heard anything about working a muscle in the stretched position. I typically have done single-arm cable pushdowns for my triceps as really my only isolation exercise because I feel really good. I think I'll include some single-arm overhead dumbbell extensions now to work them in a more stretched position. I am definitely in the camp of high intensity and less volume - it's seemed to work for me over the years. I would like to hear you discuss high rep training which most bodybuilders tend to favor versus the low rep range that strength athletes tend to favor and if they is any evidence that one or the other yields more hypertrophy.
it's crazy that I've just swtiched my split to back and biceps, and you come up with this video! thank you for the awesome content you put for free jeff! cheers from brazil
@@deesplash7087 i dunno if that's what it is actually. Back n biceps chest n triceps legs n shoulders is it ppl? honestly don't know, ppl is more of a english term
It is cool to see how John’s programming and exercise selection has slowly influenced yours. And that the science is catching up. You and John had great videos together.
Its amazing how after some consistency, my muscles actually started to look how i wanted them to look, thats after switching to your split program. Thanks man
I started including Dumbell Pullovers after watching his workouts and found sudden increase in my Serratus Anterior like magic within 3 months. Thank you Jeff.
Starting phase 2 today of the ultimate ppl program! Great program! I’ve done Jeffs power building phase 1 and 3 and the upper lower program. While all have been great and I’ve benefited from all 3, I must say this one has been my favorite. My plan is to only do this program all year. Thanks Jeff for all the great content and keeping things practical.
Great video and the program seems really good. Shame that in the bicep study there wasn't a group doing full range on of motion curls, would have been nice to see how much full ROM differs from the stretched position curls.
I like the fact that Jeff focuses on bodybuilding in this updated series. I used to believe that bodybuilding was narcissistic. Then I realized powerlifting is equally narcissistic, so now I just focus on what I like doing, which is bodybuilding.
Love Jeff’s content cause he uses every single second of his videos to drop fire tips so you gotta watch the whole video or you missing some knowledge. I tried following along with my workout but I wish I watched the whole thing before cause a little tip from the end of the video could help you piece the puzzle together from good sets to great sets. Keep up the fire content!
Thanks Jeff, your programs really help me get an idea of a good exercise selection and different things to add to my workouts according to my preferences, keep it up man i think what you do is insanely valuable
I agree with the latpulldown, which u said… I tried doing 3sets of 90% of my max same weights all three sets, instead of going from low to high… for my chest… Tried doing that with back, but i dont feel the muscle burn while doing heavy all three sets. Medium weight eith muscle mind connection and controlled reps will help the back activate more.
I’m not too focused on hypertrophy, more so on strength, and I did the push day on this series but I’m now wondering if it’s better to go with another series you have after I finish this week in order to go with a more strength focused workout? Which series would be best for me?
Thank you I'll remember that. Start sets with the weaker arm or whatever, do my sets and then do the stronger arm and match the sets so there is no imbalance. 👍
have you been doing it? and is it really the best one even though it’s free? i am pretty new to the gym about 2 months in and i’m super overwhelmed by this workout split stuff i’m looking for the best one i can stick to in the long term
@icantthinkofagoodname-bg8ky the program is solid. I do use it. But I'm using it because I wanted to do something different. As I have gotten bored. Been training for over 20 years. If you are new to the gym, you will get newbie gains. Take advantage of them. They are the best gains you will make outside of taking "gear". Any solid program will work for you right now as you are new yo the gym. Just don't jump from program to program. Pick one and stick to it. Practice progressive overload on the compound movements. Eat 1 gram of protein per pound of body weight. Increase as you gain weight. Get plenty of sleep and enjoy the gains coming your way brother. Newbie gains are amazing. Welcome to the brotherhood!
@@user-dn4lg1dv5v thanks so much man! i was really stressing out about it and it’s good to get advice from someone as experienced as yourself i’ll probably just stick to this one for the time being and focus on my form and diet thank you for the advice bro i appreciate it
Could you make an updated at home resistance training video that focuses on dumbbells and calisthenics? I want to be able to go to a gym with proper equipment, but I live in the middle of nowhere.
I have done this workout for 3 months now, and holy shit the results are insane. I had trained for about 9 months before I started with this one. Let’s just say that I earned more gains in this 3 month segment then the 9 month segment before it combined. That is just insane, I went from not having any mind-back connection, to being able to control each part of my back and tense up each individual part separately. I also started at a point where I could not do a single pull-up, now I can do 3 clean ones in a row. I have not being going on a diet, just what my mom serves me cuz I’m 14 years old, I have been using creative however. I found the workout to be quite hard at first, but once you get used to the movements it is a very good workout. 11/10, insanely good visual and strength gains. I have also went from 30kg on the last pull-down being hard, to 65kg being easy, once again insane.
i’m super happy for you btw but there’s a lot of people with complaints so i’m pretty conflicted, i’m new to the gym and i’m looking for the best workout split, assuming you’ve been doing it since you commented this too have you found a better workout plan or have you found that this is the best routine
@@icantthinkofagoodname-bg8ky push pull legs = easiest and best/most effective workout for beginners if your beginner you don’t need state of the art plan just need to do a couple of movements a couple of times a week. You need time to understand your body. But this plan itself is insane just do the push/pull/legs workout plans that Jeff has on his channel and you’ll get very far. The workout on his channel alone will last a beginner around a year
I hit a push, pull, legs split for at least 2 to 3 years and only for the last 6 months have I changed this! But watching this video it Definitely makes me want to start with push, pull, legs again. Also this has motivated me to do a video on it aswell!
@@psychic00 it’s not the case of which is better, it’s just good because you can train each muscle group twice in one week and with adequate rest inbetween
In the Preacher Curl study, shouldn't there have also been a group that did full preacher curls? So 4 groups instead of 3 Or would that group have been redundant for some reason? Either way, great video as always 🤙 love this series!
I bought the program about a month ago. Really liking it so far! I feel refreshed and rested for every workout, even though I'm running the 6x version. I was sceptical of the half/partial rep shenanigans at first, but it actually makes a lot of sense. This is the first time I've paid for a "real" program and I'm planning on running it for the whole year.
I'm on day one of your fundamentals of hypertrophy program today(but back and Arms are my secret favorite) Day one of the program had be pushing muscles harder than I normally do by myself, but I don't normally do full body so at the end of day one it was less time and less fatigue than my average workout so I decided to add in my favorite Back/arm combo : the rope machine in the corner at your local planet fitness, you think your doing a downward row or pull down like motion but it Lights your forearms on fire. I challenge anyone to find me an exercise that hits forearms and back as well in a single exercise. For the first time I feel like I Might Not have to go to the gym tomorrow lol :)
I'm currently running his hypertrophy fundamentals as a body part spilt except I'm skipping leg day and added forearms at end of each workout and spend a Lot more time on back day. I still find time for deadlifts and backextenions but all the other leg isolation movements were just leaving me too fatigued for the next day. I'm currently close to finishing the 8week program a third time. When tell me I look a lot fitter and bigger, and I agree. Iv gained muscle and weight, but iv also been using almost the same weight the whole time, progressive overloading with form and reps but I'm litterly hardly any stronger at all. If I'd taken before and after photos you'd swear I'm stronger now but the hypertrophy has been all show. Since my sport is rock climbing is aboit time I switch to strength training becuase by body basically has a built in weight vest pulling me off the wall now 😎 but I look better when I struggle now.
Hi, Jeff I’m from Iran because of sanctions I cannot buy your workout program, and I have too wait too long for each day of this series. If it’s possible please upload this series sooner🙏🏻
I’ve been training by myself for about the last year and occasionally watching diet videos and just started watching Jeff’s workout videos. (Which are the best out there.) I just finished my workout for the day and I’m watching this video afterwards, and I did almost this exact routine. This makes me feel amazing about what I naturally gravitated towards doing, and I’m also really excited because I learned a few improvements that I can make going forward, from this video. This is amazing information, thank you, Jeff for what you do!
Really appreciate your content. I have learned a lot about fitness and used information on your channel to form my own workout plan. Wish I could afford to support, but I hope watching your videos and subscribing will help.
I love your reasoning for the lat pullovers, but personally I think it's a pretty awkward movement. Joe Delaney and I are big fans of straight-arm pushdowns which accomplish largely the same thing, with the one significant difference being that straight-arm pushdowns support tension through the entire motion (while your arms are above your head *and* while they're in front of you). I start with a cable grip and then switch to a narrow straight bar grip, then a wide straight bar grip. I have rarely been disappointed with that exercise and I feel that it's one of the strongest movements in my repertoire. What do you think Jeff?
I'm a huge fan of Jeff Nippard and have based all of my workouts around these series that he releases, always seen good progress! But I gotta say, a lot of the well known bodybuilders don't have anywhere near the bicep volume that I need in order to grow 😂 I find that 3 bicep workouts and a total of 8 sets (so 3 sets for the first, 3 sets for the second, and 2 sets for the last workout) seems to be the best for me. I notice that JPG coaching also has very low amounts of Bicep work.
Production value and communication A+. Thanks for what you bring to the fitness culture Jeff.
we need a version of this for us calisthenics enjoyers
Hi daniel
Can anyone awnser this for me? I'm fairly new to lifting. And want to train using push/pull. Could I do push on a morning before work let's say 6am. Then pull on same day after work at 6pm??
@@brianmason8059 no, too taxing on your body.... instead of cramming it on one day just do cardio after work if you still have energy....
Excuse me I didn't got it
How to play Bottom Half DB Preacher Curl with no Curl
0:00 - New PPL explained
1:32 - Lat Pulldown (4 feeder sets + 1 or 2 sets to failure + 1 drop set)
5:06 - Omni Grip Chest Supported Machine Row / T-Bar Row / DB Helms Row
6:20 - Superset - Bottom Half DB Lat Pullovers + Static Lat Stretching
8:41 - Omni Directional Face Pulls
9:22 - EZ Bar Bicep Curl
9:58 - Bottom Half DB Preacher Curl
Bless you
Thank you so very much kind Sir
God bless you
Excuse me I didn't got it
How to play Bottom Half DB Preacher Curl with no Curl
Not all heroes wear capes, get this person a gold star.
Pull workout 1:
* 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations)
* 4 feeder sets x 10 reps
- 1 feeder set RPE 4-5 x 10 reps REST 1-2min
- 2nd feeder set RPE 6-7 x 10 reps REST 1-2min
- 3rd feeder set RPE 7-8 x 10 reps REST 1-2min
- 4th feeder set RPE 10 x 10 reps REST 1-2min
- 5th set failure + 30% drop set
* Omni-grip chest supported row: 3 sets x 10-12 reps
* Superset:
- Bottom Half DB pullover: 2 sets x 10-12 reps
- Static stretch: 2 sets x 30 sec
- Pullover => stretch right => stretch left => rest 30 sec => start over
* Omni-direction face pull-ups: 3 sets x 12-15 reps
- 1st set low to high cable
- 2nd set mid to mid cable
- 3rd set high to low cable
* EZ bar biceps curl: 3 sets x 6-8 reps
* Bottom half DB preacher curl: 2 sets 10-12 reps
Thank you bro
Thanks a lot bro! You really formulated that really well
Just finished typing this in my notes 😣
I was just gonna comment if he could sum all this up real quick lol thanks bro 💪🏼
I love you (in a gym bro way) 👑👑👑
0:00 - New PPL explained
1:32 Lat Pulldown (4 feeder sets + 1 set to failure + 1 drop set 30% decrease)
5:06 - Omni Grip Chest Supported Machine 3 sets 10-12 reps
6:20 - Superset - Bottom Half DB Lat Pullovers 2 sets 10-12 reps + Static Lat Stretching 2 sets 30sec
8:41 - Omni Directional Face Pulls 3 sets 12-15 reps
9:22 - EZ Bar Bicep Curl 3 sets 6-8 reps
9:58 Bottom Half DB Preacher Curl 2 sets 10-12 reps
This may be a dumb question but are the feeder sets only for the first exercise? And you can just jump into the other exercises doing the 3 sets?
Thank you
@@FlexinRambo yes
Excuse me I didn't got it
How to play Bottom Half DB Preacher Curl with no Curl
Thank you so much.
aaee😂
Finally Jeff remembered he had a series of workout split going on 😂😩😩😂🙄😂😂
fr I've been waiting for this
BROO ONGG
Because 1:16 😅 i respect the hustle tho
If he uploads it all at once people wouldn’t buy the program. :)
Though he already has a 6series PPL playlist
Keep up the great videos. I worked out for 10 years straight in the past, age 17-26. Then stopped cold for 12 years after kids. I have been slowly getting back into it the last 6 months, and even at 38 I am making improvements beyond my 26 years old self, in only 6 months. I really appreciate all your work here.
Keep going!
Good work!
Muscle memory is an amazing thing , stick with it!
Haha, same situation here! I also developed a shoulder mobility issue, but I've been going to a physiotherapist and am back at the gym. I haven't hit the PRs from my youth, but I'm making progress at least. These videos are helpful and it's nice to see others back at it after a long hiatus.
L@@TonyBLoL
Ahhh great finally the Pull Workout. I was doing only chest for a month since you released that workout :D
most sane gym bro split
I don't see the problem with that🙌
Drop the $30 and get the full plan. You will NOT be disappointed. Best gains I've experienced in a very long time.
@@jayringo77 hard to know that in such a short amount of time, right? Or is it that you have increased in weight on most of the exercises?
High frequency plan was legit. I’m going to but this one next
Bro the whole info, the routine, the quality of video and well explain. Jeff deserve the same amount of likes for each view in this videos.
Jeff's videos are some of the only videos I can watch on RUclips all the way through. Pure information no flash, love it.
BRO WHAT ARE U, I JUST TRIED IT AND THIS IS THE BEST BACK FEELING OF MY ENTIRE 2 YEARS GYM JOURNEY
Istg bro his push series too, I felt something
Lat Pulldowns: 4 feeder + 1 or 2 sets Heavy sets with drop set
Horizontal Row: 3x10-12 (Humble Row, T bar, chest Supported Row)
Lat Pullovers: 2x10-12 + 30 sec of static between sets stretching)
Face Pulls: 3x10-12
EZ Bar Curl: 3x6-8 (Heavy)
Bottom Half Preacher Curl: 2x10-12
In week 4 of PPL and I can say from my experience it's the most productive I've ever felt in the gym, making the best gains of my life
How often do you train in a week?
@@tom19_06 PPL is usually 6x per week
Are you bulking or cutting?
@@Strafprozessordnung bang on💪🏻
@@adrianpjavier bulking for the full 12 weeks💪🏻
I'm in PHASE 2 of this workout plan. Gains through PHASE 1 were in both strength and appearance. I'm 68" and started at 181 lbs. Bench went from 185 to 205; squat went from 225 to 275; deadlift I never really had a 1-rep max but my last best was 345 and continues to climb ~5 pounds each week. I'm down to 175.5 (thank you MacroFactor). Highly recommend the full plan. The feeder sets improved my form/mental connection allowing me to push the weight heavier than ever. The stretching super sets shortened recovery. I feel consistently adding inter-set stretching across the board, usually after the first two combination exercises on a given day, has improved my range of motion in my shoulders and hips.
Ayo I'm 6"8 too! I've never done a nippard program but I'm guessing you'd recommend it? I started at 170lbs and I'm at 245rn. I've stalled on my current program but thos seems promising
When do you throw in forearm training, i usually train my forearms during my pull day, what does he reccomend?
@@1seedeadp3ople i think he meant 68 inches
@@dash6620 fuck you're right lol im blind
@@1seedeadp3ople it took me a sec too lol
For horizontal Pull, inverted rows are an underrated exercise.
You can do them weighted if you're strong enough, good for yoke
10:00 the study should’ve done a full range of motion group. I’m curious if the partial range of motion has any difference to the full range
Was scrolling and scrolling hoping someone would mention this. All that study showed was how much more valuable the stretched portion of the movement is. It doesn't show that the top half shouldn't also be done and that it wouldn't lead to an even greater increase in muscle thickness. It's still likely I'd say that doing the full rom would beat strictly the bottom half partial. The numbers of reps per set would probably decrease so some equalisation would need to be done to account for that in a study (to make the time spent in the bottom portion the same between both groups) but the fact that the reps would likely decrease for most individuals has to show that more motor units are being recruited and/or they are fatiguing faster due to more work having to be done. If you had to choose one or the other sure, bottom half wins but that isn't a choice we need to make.
I'm also super skeptical of this changing the grip thing because 'the back is super complex'. The statement is true but it doesn't mean that that method is a good approach to take. If the changes in grip do meaningfully bias different muscles to the degree being talked about then you are effectively doing 1 set of them for that muscle group. No one would recommend that that is a meaningful amount of volume for most individuals. It also really 'limits' you in being able to increase volume via sets, should you choose to do so. A better approach is to look at hypertrophy over the long term. Sure a grip may slightly bias one way or another but that doesn't mean you have to tackle all of them in a single movement in one session. You could take 2 of these grips if you perform the exercise twice a week and use an actually meaningful amount of volume for each grip per session and then have the other variation to sub in when one of them gets stale. The method being used here needlessly wastes the variations you have for when something gets stale for basically zero benefit imo.
Most individuals just need overall hypertrophy and a single grip type that they find comfortable, gives them a good stimulus and that they can really groove on for a bit is absolutely plenty. The grip variation here is just needlessly introducing complexity, especially for beginners. Change it when things get stale or if you are more advanced and have a very particular weak point that your regular training hasn't been targeting as well as you need it to.
1:43 Watching John meadows made me cry.What a genuine down to earth guy he was.
Just what are you talking about?
@@PWN4G3FTW Bro john meadows died
@@AS-rq6tr The last video he did is 2 weeks old, so he died since then? Odd that I didnt notice that.
@@PWN4G3FTW Its been over a year since John passed away.The videos you see are reuploads
@@neversate I see, thanks for the clarification. Well, thats a shame. He seemed like a good guy.
Currently running this program. I’m going into Week 7 . This by far has been one of the most fun and thought out workout routine. I’m definitely seeing results/gains.
I truly recommend this program! It is 💯✅ worth every cent!
Me too, loving it so far. Entering the high intensity/low reps phase this week.
Can i get it from you !
Notes for myself
Juni
1. Lat Pulldown 1:32
4x feeder 10st 60kg fail x2 + Drop Set
2. Barbell Row 5:06
3x10-12 60kg
3a. Bottom-Half DB Pullover 6:20 💪
2x10-12 15kg + (3b) 2 x 30sec Stretch
4. Omni-Direction Face Pull 8:41
3x12-15 35kg
5. Ez Bar Bicep Curl 9:22
3x6-8 35kg
6. Bottom Half DB Preacher Curls 9:58
3x10-12 15kg
Thanks for including sets and reps
This workout felt pretty fast. Normally I aim to spend an hour at the gym, but I was done with these exercises in about 40 minutes. Does that sound normal?
Great content as always!
Two topic questions from a relative beginner for Jeff or anyone to answer:
1. Shouldn’t the preacher curl study have included a 4th group using full ROM (does it matter here) and would all results be different using cables?
2. Is there any difference on face pulls using an overhand grip as shown here vs. an underhand grip as performed by another well known Jeff?
Regards to all.
I’m sold on this - I’ve done some of your other free push, pull & leg workouts, they’ve been incredibly amazing & concise, so damn time friendly whilst being able to maximise gains which is key for me. Thanks Jeff!
I can tell you for certain i did my own unintended study on lat pullovers. My lats absolutely blew up when i started doing them years ago. I got tons of comments on my back width when i started doing them. I went pretty heavy on them also
That's not a study though. No control. If you started doing them on one side only and saw what happened, that would be a study.
@@jackc913 imagine trusting "studies" over your personal experiences
@@jackc913 you are confusing study with experiment.
Thank God for this. Been doing the ‘Smartest Push Day’ for weeks waiting for the next one. My chest is huge but some muscle imbalances have incurred.
No way you weren’t doing pull 😭
That final preacher curl study seams floored. Wouldn’t it have made sense to have to control group as preacher curl as usual doing full ROM ? If you get muscle growth in group 1 and 2 why not do both parts?
As someone who recently switched to home workouts (to save money), watching you do lat pulldowns for 5 minutes reminded me how much i miss doing them. Love hitting pyramid sets on lat pulldowns. Get such a savage burn going on. I need to get a real gym sesh in at some point, just to feel that burn.
0:00 - New PPL explained
1:32 Lat Pulldown (4 feeder sets + 1 set to failure + 1 drop set 30% decrease) - could go max 4 weights
5:06 - Omni Grip Chest Supported Machine 3 sets 10-12 reps - wide grip 5kg, close grip 10kg, mid grip 10kg
6:20 - Superset - Bottom Half DB Lat Pullovers 2 sets 10-12 reps + Static Lat Stretching 2 sets 30sec - 17.5Kg
8:41 - Omni Directional Face Pulls 3 sets 12-15 reps - 35Kg
9:22 - EZ Bar Bicep Curl 3 sets 6-8 reps - 7.5 ES needs improvement
9:58 Bottom Half DB Preacher Curl 2 sets 10-12 reps
WOW! Great information! Lots of good things I've either never heard or must have forgotten. Definitely going to incorporate lots of these concepts. Like the start with a weak arm and counting reps and then doing the same for the strong arm. I've never heard that. It's so simple and logical, yet I've never heard it or thought of it. I've also never heard anything about working a muscle in the stretched position. I typically have done single-arm cable pushdowns for my triceps as really my only isolation exercise because I feel really good. I think I'll include some single-arm overhead dumbbell extensions now to work them in a more stretched position. I am definitely in the camp of high intensity and less volume - it's seemed to work for me over the years. I would like to hear you discuss high rep training which most bodybuilders tend to favor versus the low rep range that strength athletes tend to favor and if they is any evidence that one or the other yields more hypertrophy.
Been on this program for 3 weeks now and it’s given me good direction and results for a new gym goer
Paid?
it's crazy that I've just swtiched my split to back and biceps, and you come up with this video! thank you for the awesome content you put for free jeff! cheers from brazil
U mean PPL split ?
@@deesplash7087 i dunno if that's what it is actually.
Back n biceps
chest n triceps
legs n shoulders
is it ppl? honestly don't know, ppl is more of a english term
@@oOAngeloAmorimOo sim mano, Push Pull Legs é basicamente um ABC normal pra nois: peito/ombro/triceps - costas, biceps - pernas
@@oOAngeloAmorimOo ombro junto com perna? Slk, o brabo do endurance kkkkkkkk
@@Zeninos não acho nada demais não, fazendo 8 sets de ombro 2x na semana, totalizando 16, acho de boa fazer junto de pernas
It is cool to see how John’s programming and exercise selection has slowly influenced yours. And that the science is catching up. You and John had great videos together.
Was just going to say, angles and elbows throughout!
Its amazing how after some consistency, my muscles actually started to look how i wanted them to look, thats after switching to your split program. Thanks man
I started including Dumbell Pullovers after watching his workouts and found sudden increase in my Serratus Anterior like magic within 3 months. Thank you Jeff.
Starting phase 2 today of the ultimate ppl program! Great program! I’ve done Jeffs power building phase 1 and 3 and the upper lower program. While all have been great and I’ve benefited from all 3, I must say this one has been my favorite. My plan is to only do this program all year. Thanks Jeff for all the great content and keeping things practical.
Not hitting legs until he drops a leg workout 🚶🏻♂️
bros built like a funnel 😭
Y bro y 🥲. I just saw a leg workout under this video when I first saw your comment 😢
bad news
Jeff : minimalist approach.
Also Jeff: feeder sets.
You need to warm up somehow though? The feeder sets are just warm up for the whole workout was my take on it? 🫣👍
He said minimalist for SBD bro. Not whatever you were listening to.
best workouts ive ever done. NO CAP!
Great video and the program seems really good. Shame that in the bicep study there wasn't a group doing full range on of motion curls, would have been nice to see how much full ROM differs from the stretched position curls.
Jeff can you do a closet tour. The drip is crazy
On my last 4 block of your minimalist programme so cant wait to buy this one next! Please consider creating a deadlift specialisation programme!
Yessss. I want straight hypertrophy programs. This is sick.
I like the fact that Jeff focuses on bodybuilding in this updated series. I used to believe that bodybuilding was narcissistic. Then I realized powerlifting is equally narcissistic, so now I just focus on what I like doing, which is bodybuilding.
jeff nippard is a must everytime im eating my meals
Love Jeff’s content cause he uses every single second of his videos to drop fire tips so you gotta watch the whole video or you missing some knowledge. I tried following along with my workout but I wish I watched the whole thing before cause a little tip from the end of the video could help you piece the puzzle together from good sets to great sets. Keep up the fire content!
Thanks Jeff, your programs really help me get an idea of a good exercise selection and different things to add to my workouts according to my preferences, keep it up man i think what you do is insanely valuable
a bit late to this series but i started doing the ppl and wonder if i should do 3 warmups sets before doing the real set?
I agree with the latpulldown, which u said…
I tried doing 3sets of 90% of my max same weights all three sets, instead of going from low to high… for my chest…
Tried doing that with back, but i dont feel the muscle burn while doing heavy all three sets. Medium weight eith muscle mind connection and controlled reps will help the back activate more.
Really refreshing to see someone do an exercise without saying you have to me stiff as a board for everything.
I’m not too focused on hypertrophy, more so on strength, and I did the push day on this series but I’m now wondering if it’s better to go with another series you have after I finish this week in order to go with a more strength focused workout? Which series would be best for me?
It's best to just go for lower reps and higher weight for more strength focused. Like 4-6 reps. He has some powerlifting vids tho
That haircut is fire!! 🔥
Did this workout for the first time last night. Holy I have a new appreciation for the bottom half preacher curls. My arms are dead today.
Thank you I'll remember that. Start sets with the weaker arm or whatever, do my sets and then do the stronger arm and match the sets so there is no imbalance. 👍
Amazing. I just ran the 10-week Powerbuilding program and saw some great strength gains. Thinking about trying this next
Best of your programs in my opinion best of both worlds. Strength & Hypertrophy.
have you been doing it? and is it really the best one even though it’s free? i am pretty new to the gym about 2 months in and i’m super overwhelmed by this workout split stuff i’m looking for the best one i can stick to in the long term
@icantthinkofagoodname-bg8ky the program is solid. I do use it. But I'm using it because I wanted to do something different. As I have gotten bored. Been training for over 20 years. If you are new to the gym, you will get newbie gains. Take advantage of them. They are the best gains you will make outside of taking "gear". Any solid program will work for you right now as you are new yo the gym. Just don't jump from program to program. Pick one and stick to it. Practice progressive overload on the compound movements. Eat 1 gram of protein per pound of body weight. Increase as you gain weight. Get plenty of sleep and enjoy the gains coming your way brother. Newbie gains are amazing. Welcome to the brotherhood!
@@user-dn4lg1dv5v thanks so much man! i was really stressing out about it and it’s good to get advice from someone as experienced as yourself i’ll probably just stick to this one for the time being and focus on my form and diet thank you for the advice bro i appreciate it
This guys is amazing! Thanks for sharing so much knowledge. 🔥🔥
Great video. Today was my pull day . And this is very helpful 😊😊
Could you make an updated at home resistance training video that focuses on dumbbells and calisthenics? I want to be able to go to a gym with proper equipment, but I live in the middle of nowhere.
Thank you Jeff-combining your genius with John’s is just making my nerd side geek out.
Love that this program had a 4 day 5 day and 6 day variation all in one.
Just tried it today, never felt this fire in my back before thank you so much!!!
a masterclass as always with those series of videos
thank you 💪
I wish the preacher curl study would have included a full range of motion curl also.
I'm glad it's arm day today so I can try that stretched preacher curl👍Great video as always!
dumbell pull overs on a decline bench are amazing if you havnt tried them
Great! That's great.
I have done this workout for 3 months now, and holy shit the results are insane. I had trained for about 9 months before I started with this one. Let’s just say that I earned more gains in this 3 month segment then the 9 month segment before it combined. That is just insane, I went from not having any mind-back connection, to being able to control each part of my back and tense up each individual part separately. I also started at a point where I could not do a single pull-up, now I can do 3 clean ones in a row. I have not being going on a diet, just what my mom serves me cuz I’m 14 years old, I have been using creative however. I found the workout to be quite hard at first, but once you get used to the movements it is a very good workout. 11/10, insanely good visual and strength gains. I have also went from 30kg on the last pull-down being hard, to 65kg being easy, once again insane.
i’m super happy for you btw but there’s a lot of people with complaints so i’m pretty conflicted, i’m new to the gym and i’m looking for the best workout split, assuming you’ve been doing it since you commented this too have you found a better workout plan or have you found that this is the best routine
@@icantthinkofagoodname-bg8ky push pull legs = easiest and best/most effective workout for beginners if your beginner you don’t need state of the art plan just need to do a couple of movements a couple of times a week. You need time to understand your body. But this plan itself is insane just do the push/pull/legs workout plans that Jeff has on his channel and you’ll get very far. The workout on his channel alone will last a beginner around a year
I hit a push, pull, legs split for at least 2 to 3 years and only for the last 6 months have I changed this!
But watching this video it Definitely makes me want to start with push, pull, legs again. Also this has motivated me to do a video on it aswell!
Which one is better ,split or pull,push?
@@psychic00 it’s not the case of which is better, it’s just good because you can train each muscle group twice in one week and with adequate rest inbetween
In the Preacher Curl study, shouldn't there have also been a group that did full preacher curls? So 4 groups instead of 3 Or would that group have been redundant for some reason?
Either way, great video as always 🤙 love this series!
I bought the program about a month ago. Really liking it so far! I feel refreshed and rested for every workout, even though I'm running the 6x version. I was sceptical of the half/partial rep shenanigans at first, but it actually makes a lot of sense. This is the first time I've paid for a "real" program and I'm planning on running it for the whole year.
Hey gasen can i get it from you ?
I'm on day one of your fundamentals of hypertrophy program today(but back and Arms are my secret favorite)
Day one of the program had be pushing muscles harder than I normally do by myself, but I don't normally do full body so at the end of day one it was less time and less fatigue than my average workout so I decided to add in my favorite Back/arm combo : the rope machine in the corner at your local planet fitness, you think your doing a downward row or pull down like motion but it Lights your forearms on fire.
I challenge anyone to find me an exercise that hits forearms and back as well in a single exercise.
For the first time I feel like I Might Not have to go to the gym tomorrow lol :)
Try using the fat foam grips. John meadows used them on hammer curls for example
Try farmers walks while wearing wrist straps and go for longer distances. It’s wonderful
Hello, have you been following this plan? If so, how are your results?
I'm currently running his hypertrophy fundamentals as a body part spilt except I'm skipping leg day and added forearms at end of each workout and spend a Lot more time on back day.
I still find time for deadlifts and backextenions but all the other leg isolation movements were just leaving me too fatigued for the next day.
I'm currently close to finishing the 8week program a third time. When tell me I look a lot fitter and bigger, and I agree.
Iv gained muscle and weight, but iv also been using almost the same weight the whole time, progressive overloading with form and reps but I'm litterly hardly any stronger at all. If I'd taken before and after photos you'd swear I'm stronger now but the hypertrophy has been all show. Since my sport is rock climbing is aboit time I switch to strength training becuase by body basically has a built in weight vest pulling me off the wall now 😎 but I look better when I struggle now.
Going to pick this up Jeff. Would love to see move body building focused programs from you
Great finally the Pull Workout. I was doing only push for a month :D
Man, that's some crispy video. At last, a high quality Jeff Nippard video.
You're the man, Jeff.
Always get a great deal of joy from your work
Thanks dude! Making progress following your program!
nice work bro
Perfect timing, just about to start looking at changing my PPL
I'm going to hit this today.. thanks Jeff! Miss ya bud!
Great job explaining why you included lat pullovers
Hi, Jeff I’m from Iran because of sanctions I cannot buy your workout program, and I have too wait too long for each day of this series. If it’s possible please upload this series sooner🙏🏻
Love the push pull legs split
I’ve tried this day and didn’t did the trick for me, but I encourage you guys to try it.
HELL YES BROTHER, LETS GET IT
The Sunday motivation I need to go to the gym
Another amazing video, Jeff! Thanks for sharing!
Cheers from Brazil!
I’ve been training by myself for about the last year and occasionally watching diet videos and just started watching Jeff’s workout videos. (Which are the best out there.) I just finished my workout for the day and I’m watching this video afterwards, and I did almost this exact routine. This makes me feel amazing about what I naturally gravitated towards doing, and I’m also really excited because I learned a few improvements that I can make going forward, from this video. This is amazing information, thank you, Jeff for what you do!
Really appreciate your content. I have learned a lot about fitness and used information on your channel to form my own workout plan. Wish I could afford to support, but I hope watching your videos and subscribing will help.
This is today’s workout for me. Thx for sharing
Can we have a 3x a week full body workout program? World be much appreciated Jeff 😊🙏
10:50 wow. Thank you. I’m so bad at this it never occurred to me.
Did this workout today and I feel great!
Jeff Nippard I wanna speak out my appreciation on your channel it is very informative!
When are the next videos of this series dropping!!???😫
The intro is so fire
Thanks for the knowledge you provide for us, Jeff! 🙏🏼
I love your reasoning for the lat pullovers, but personally I think it's a pretty awkward movement. Joe Delaney and I are big fans of straight-arm pushdowns which accomplish largely the same thing, with the one significant difference being that straight-arm pushdowns support tension through the entire motion (while your arms are above your head *and* while they're in front of you). I start with a cable grip and then switch to a narrow straight bar grip, then a wide straight bar grip. I have rarely been disappointed with that exercise and I feel that it's one of the strongest movements in my repertoire. What do you think Jeff?
so detailed back work out, thanks for sharing, finally find what I need!
That b-roll footage intro was fiiiire.
I'm a huge fan of Jeff Nippard and have based all of my workouts around these series that he releases, always seen good progress! But I gotta say, a lot of the well known bodybuilders don't have anywhere near the bicep volume that I need in order to grow 😂 I find that 3 bicep workouts and a total of 8 sets (so 3 sets for the first, 3 sets for the second, and 2 sets for the last workout) seems to be the best for me. I notice that JPG coaching also has very low amounts of Bicep work.
Jeff Bullard please do a vid on how to foam roll the chest and favorite stretching for chest
Never heard of feeder sets before, I love autoregulation and now I can apply it in a fun way even to my accessory work, thank you Jeff ❤