The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)

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Get the full 12-week Push Pull Legs System here:
jeffnippard.com/products/the-...
** My Fundamentals Training Program: shop.jeffnippard.com/product/...
** MacroFactor Diet App: bit.ly/jeffmacrofactor [FREE 2 week trial]
** My Ultimate Guide To Body Recomposition:
shop.jeffnippard.com/product/...
** MASS (Monthly Research Review):
** Rise Gym Apparel: rise.ca/jeff
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** Instagram: / jeffnippard
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References:
Bicep ROM Study:
pubmed.ncbi.nlm.nih.gov/34616...
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0:00 - New PPL explained
1:32 - Exercise 1 of 6
5:06 - Exercise 2 of 6
6:20 - Exercise 3 of 6
8:41 - Exercise 4 of 6
9:22 - Exercise 5 of 6
9:58 - Exercise 6 of 6
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
www.epidemicsound.com/track/P...
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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In this video I cover the first Pull Day of my new Ultimate PPL System. This is the second video in a 6-part series where we will be going through each workout from the first week of the program, breaking down each exercise as we go.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Опубликовано:

20 май 2024

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Комментарии : 797

@FitnessFAQs Год назад

Production value and communication A+. Thanks for what you bring to the fitness culture Jeff.

@omarhisham2463 Год назад

we need a version of this for us calisthenics enjoyers

@jhops3120 Год назад

Hi daniel

@brianmason8059 Год назад

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??

@mikeb4198 Год назад

@@brianmason8059 no, too taxing on your body.... instead of cramming it on one day just do cardio after work if you still have energy....

@ahmedsleem5571 Год назад

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

@myfavouritecolorisgreen Год назад

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

@vprbhu07 Год назад

Bless you

@aurelienyonrac Год назад

Thank you so very much kind Sir

@alyanoogabroo6736 Год назад

God bless you

@ahmedsleem5571 Год назад

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

@danieldoggett4156 Год назад

Not all heroes wear capes, get this person a gold star.

@spartangamingofficial1240 Год назад

Finally Jeff remembered he had a series of workout split going on 😂😩😩😂🙄😂😂

@roasted.cheese Год назад

fr I've been waiting for this

@frankiecruz8545 Год назад

BROO ONGG

@SkiitFiit Год назад

Because 1:16 😅 i respect the hustle tho

@noumanintown Год назад

If he uploads it all at once people wouldn’t buy the program. :)

@gradientO Год назад

Though he already has a 6series PPL playlist

@YoussefElKhayari-zy9kb Месяц назад

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

@basenitrogenada7356 26 дней назад

Thank you bro

@vendetta7639 Год назад

Ahhh great finally the Pull Workout. I was doing only chest for a month since you released that workout :D

@shershahiqbal6792 Год назад

most sane gym bro split

@alejandromayofret4526 Год назад

I don't see the problem with that🙌

@jayringo77 Год назад

Drop the $30 and get the full plan. You will NOT be disappointed. Best gains I've experienced in a very long time.

@pandajohn5911 Год назад

@@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?

@cborel83 Год назад

High frequency plan was legit. I’m going to but this one next

@stormingblade1937 Год назад

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

@FlexinRambo Год назад

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

@skylerslayer9107 Год назад

@@FlexinRambo yes

@ahmedsleem5571 Год назад

Excuse me I didn't got it How to play Bottom Half DB Preacher Curl with no Curl

@waynejarvis9298 Год назад

Thank you so much.

@contrast9182 Год назад

aaee😂

@NM-hq1io Год назад

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!

@davidburris2733 Год назад

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.

@Skyrim279 Год назад

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

@AlejandroHernandez-nh8nf Год назад

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!

@corenko Год назад

For horizontal Pull, inverted rows are an underrated exercise. You can do them weighted if you're strong enough, good for yoke

@tobygoodman9134 Год назад

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.

@axmed0207 Год назад

Nice work, i definitely love your approche to training, seems perfect balance between minimalism\efficiency! Cant wait to enjoy the next workout of this series!

@cjg3045 Год назад

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.

@SS-wd5sg Год назад

Keep going!

@TonyBLoL 11 месяцев назад

Good work!

@joshtrd 11 месяцев назад

Muscle memory is an amazing thing , stick with it!

@puissance 3 месяца назад

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.

@ChristopherSalisburySalz Год назад

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.

@rtg_ Год назад

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

@tom19_06 Год назад

How often do you train in a week?

@Strafprozessordnung Год назад

@@tom19_06 PPL is usually 6x per week

@ajxpinto Год назад

Are you bulking or cutting?

@rtg_ Год назад

@@Strafprozessordnung bang on💪🏻

@rtg_ Год назад

@@ajxpinto bulking for the full 12 weeks💪🏻

@DemonOfRedemption Год назад

You're the man, Jeff. Always get a great deal of joy from your work

@NoTitties4U Год назад

Thanks Jeff! Needed this 💪🏽

@jiangjulien7853 Год назад

a masterclass as always with those series of videos thank you 💪

@moh_jbor Год назад

Just tried it today, never felt this fire in my back before thank you so much!!!

@angelsuarez7967 Год назад

Thanks for the knowledge you provide for us, Jeff! 🙏🏼

@xinxu393 Год назад

so detailed back work out, thanks for sharing, finally find what I need!

@EduardoHenrique-nd1ro Год назад

Another amazing video, Jeff! Thanks for sharing! Cheers from Brazil!

@jayringo77 Год назад

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.

@1seedeadp3ople Год назад

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

@rog-c9565 Год назад

When do you throw in forearm training, i usually train my forearms during my pull day, what does he reccomend?

@dash6620 Год назад

@@1seedeadp3ople i think he meant 68 inches

@1seedeadp3ople Год назад

@@dash6620 fuck you're right lol im blind

@dash6620 Год назад

@@1seedeadp3ople it took me a sec too lol

@ricardobordin5863 Год назад

Thanks dude! Making progress following your program!

@thoreaurug2142 Год назад

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.

@dougsyb Год назад

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.

@edyncrowley2894 Год назад

Thanks Jeff, very motivating. Keep it up

@Irfankerim Год назад

Great video. Today was my pull day . And this is very helpful 😊😊

@anthonyrosipko6124 Год назад

Been on this program for 3 weeks now and it’s given me good direction and results for a new gym goer

@user-zq5vo7pb1v Год назад

This gave me a better idea on my own split, along with types of exercises I should be using more if I want to prioritise a specific part of the muscle. Thanks Jeff. Also... to you or anyone, what advise can you give if you're warming up for a top-set (isolated exercise or compound lift)?

@ruwaisshebin1193 Год назад

Not hitting legs until he drops a leg workout 🚶🏻‍♂️

@adg9042 Месяц назад

bros built like a funnel 😭

@DanMarcelino Год назад

I'm going to hit this today.. thanks Jeff! Miss ya bud!

@LynxCrewEnt 5 месяцев назад

This guys is amazing! Thanks for sharing so much knowledge. 🔥🔥

@emmanuelsanchez4342 Год назад

Hi Jeff! I watch all of your videos and follow your workouts. Gains have been amazing so far! Unfortunately I only have access to a home gym, I don't have a cable machine that allows me to do a Lat pulldown (although i have a diff cable machine). I'd greatly appreciate if you could provide alternatives to certain exercises in your next videos! Looking forward to it 😁😁

@andrewgeorge2746 Год назад

On week 3 and have found this the most informative programme. Doing the 4 day split version atm. Progressive overload have struggled in the past but this has been a game changer.

@elisteele574 Год назад

This channel is fantastic, thank you for what you do, Jeff.

@buffetdesert9487 Год назад

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.

@neversate Год назад

1:43 Watching John meadows made me cry.What a genuine down to earth guy he was.

@PWN4G3FTW Год назад

Just what are you talking about?

@AS-rq6tr Год назад

@@PWN4G3FTW Bro john meadows died

@PWN4G3FTW Год назад

@@AS-rq6tr The last video he did is 2 weeks old, so he died since then? Odd that I didnt notice that.

@neversate Год назад

@@PWN4G3FTW Its been over a year since John passed away.The videos you see are reuploads

@PWN4G3FTW Год назад

@@neversate I see, thanks for the clarification. Well, thats a shame. He seemed like a good guy.

@felice98 11 месяцев назад

Thank you for this! I have injury issues with my lower back and this is perfect for me, because my upper body is always supported!

@ev_rn203 11 месяцев назад

Great evidence-based practice. Thank you for a stellar explanation of pull day

@kidoblivious893 Год назад

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. 👍

@dylanmccoy8530 Год назад

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

@grzegorzkaczmarek8513 9 месяцев назад

Keep in mind, the Five stars are based on my needs for this item ru-vid.comUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.

@cynicism0 Год назад

BRO WHAT ARE U, I JUST TRIED IT AND THIS IS THE BEST BACK FEELING OF MY ENTIRE 2 YEARS GYM JOURNEY

@rajkoprikoszovits474 Год назад

Awesome series! Keep on the good work :)

@coltgray8650 Год назад

Amazing. I just ran the 10-week Powerbuilding program and saw some great strength gains. Thinking about trying this next

@asmitoshshinde Год назад

Jeff : minimalist approach. Also Jeff: feeder sets.

@matt_cartwright5782 Год назад

You need to warm up somehow though? The feeder sets are just warm up for the whole workout was my take on it? 🫣👍

@andreawilson6887 Год назад

He said minimalist for SBD bro. Not whatever you were listening to.

@p7reston777 Год назад

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!

@hanshansse6254 Год назад

Me too, loving it so far. Entering the high intensity/low reps phase this week.

@SULTAN-uo7mj Год назад

Can i get it from you !

@MAGNUM3X Год назад

I'm glad it's arm day today so I can try that stretched preacher curl👍Great video as always!

@Muzick Год назад

Awesome program! Thanks Jeff!

@andywilliams8147 9 месяцев назад

Just hit this feels pretty good nice pump over all. The lat pull overs felt like it forced my lats to work really well. Probably one of my new favorite lat excercises.

@oOAngeloAmorimOo Год назад

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 Год назад

U mean PPL split ?

@oOAngeloAmorimOo Год назад

@@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

@Zeninos Год назад

@@oOAngeloAmorimOo sim mano, Push Pull Legs é basicamente um ABC normal pra nois: peito/ombro/triceps - costas, biceps - pernas

@Zeninos Год назад

@@oOAngeloAmorimOo ombro junto com perna? Slk, o brabo do endurance kkkkkkkk

@oOAngeloAmorimOo Год назад

@@Zeninos não acho nada demais não, fazendo 8 sets de ombro 2x na semana, totalizando 16, acho de boa fazer junto de pernas

@yousufownzu6902 Год назад

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.

@jtrain3113 9 месяцев назад

Absolutely brilliant video, so professional and clear and clean explanation and easy to understand. Brilliant I learnt more today because of you young man . ✍️🙏

@Justinsox39 Год назад

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

@jackc913 Год назад

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.

@OP-sv3bq Год назад

@@jackc913 imagine trusting "studies" over your personal experiences

@klausfaerevaag Год назад

@@jackc913 you are confusing study with experiment.

@cameronbatko Год назад

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.

@TheJipino Год назад

Was just going to say, angles and elbows throughout!

@harmanladd1805 Год назад

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.

@svicidal Год назад

Really Nice video. I am still on a training plan until 1st of april. But I will give this one a shot when it's done. Usually having a 2 day training 1 day off rhythm so gonna be interesting to see how this works out. =) Thanks Jeff!

@jameswoodall9261 Год назад

Like it when you demonstrate more of the exercises!! Even before you mentioned about rocking doing the lat pull downs, I noticed it. But I kept watching and the rocking was actually causes by you getting a full stretch at the top. Alway76s worth my time to watch you

@mehdifares1194 Год назад

Thank you for all your advices 👌 (you deserve much more viewers)

@rounaksubramanian1686 Год назад

Wow this is a very excellent and brilliant video bro telling about this topic and about the smartest back and biceps workout for muscles growth and keep it up for all of us who love to stay fit and build muscles and have a great day

@kyleessiambre3456 Год назад

Perfect timing, just about to start looking at changing my PPL

@jbp48080 Год назад

This is today’s workout for me. Thx for sharing

@sanaa64 Год назад

On my last 4 block of your minimalist programme so cant wait to buy this one next! Please consider creating a deadlift specialisation programme!

@ogfit5448 Год назад

Yessss. I want straight hypertrophy programs. This is sick.

@NeerujSethi Год назад

Going to pick this up Jeff. Would love to see move body building focused programs from you

@bublik4ever448 Год назад

Love your videos and the hard work!!!

@christiansantillanes Год назад

Cool thanks Jeff. Just sat in the gym punching this in to my workout app. Gonna try it brb

@andreawilson6887 Год назад

Thank you Jeff-combining your genius with John’s is just making my nerd side geek out.

@instrong Год назад

Bro thanks for this workout and for motivation! Now I'm working out really hard to change my physique. Also trying filming my workouts because my dream is to become a fitness influencer and make my hobby into my job

@DaSillyCat895 4 месяца назад

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 ❤

@debsaye3360 10 месяцев назад

Jeff Nippard I wanna speak out my appreciation on your channel it is very informative!

@gasenrankone6448 Год назад

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.

@SULTAN-uo7mj Год назад

Hey gasen can i get it from you ?

@jeeperscreepers9071 Год назад

I’m currently on phase 3 of the workout, I was thinking the 20 reps were going to be easy……I was very wrong! They hurt in a good way and have triggered some soreness I haven’t felt in a while. I really enjoy the new PPL workout I’ve gotten stronger and having fun 💪

@GIGASHAGGY-ZOINKS. Год назад

Bro I've been waiting for this thanks you 👌🏻👌🏻👌🏻👌🏻👌🏻👌🏻👍🔥🔥🔥🔥🔥

@kingtheoriginal3039 5 месяцев назад

Did this workout today and I feel great!

@IndieGamePulse Год назад

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!

@MuscleandGrowthTV 6 месяцев назад

Nice editing skills ..? Great all round 10/10

@isaarunarom7830 Год назад

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 :)

@marculetzc1366 Год назад

Try using the fat foam grips. John meadows used them on hammer curls for example

@ryanrogers8211 Год назад

Try farmers walks while wearing wrist straps and go for longer distances. It’s wonderful

@jianx7807 10 месяцев назад

Hello, have you been following this plan? If so, how are your results?

@isaarunarom7830 10 месяцев назад

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.

@shantesh_kothari Год назад

Great finally the Pull Workout. I was doing only push for a month :D

@hi-zm8oi Год назад

jeff nippard is a must everytime im eating my meals

@udaytiwari2855 Год назад

It's really helpful, Thanks a lot ❤❤

@seohmickel6542 Год назад

the video was very informative and I really enjoyed doing the workout. One question I have is in the study for the last workout, they didnt have a group that completed the preacher curl fully. I was wondering if it is more effective and why u didnt include it fully. Keep up the great videos

@shanecorneliuson Год назад

Love your content Jeff!! Thanks for being awesome and Canadian eh !

@Garrettdx1988 Год назад

I mostly do calisthenics with a mix of some dumbbell work, but I still find all his breakdowns super useful

@brianguzman1428 Год назад

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.

@randomportugal3713 Год назад

No way you weren’t doing pull 😭

@shane7224 Год назад

Jeff can you do a closet tour. The drip is crazy

@cedrickrause5469 Год назад

I always feel flattered when my workouts are very similar to his science based workout routines. But I will defenetly look into those feeder sets again. Back then when i started lifting my friend and I used to do these bc we always had this philosiphy of the heaviest set in the end and activating the muscle the sets before.

@Hassan-mz5ey Год назад

Thanks for the amazing video! One question I have is about the preacher curls: What about doing the full range of motion for the curls? (i.e. going from 0deg to 130deg) Does that increase muscle growth? Or are the differences negligible?

@griffinosborn1490 11 месяцев назад

Great job explaining why you included lat pullovers

@juntakyle Год назад

Love that this program had a 4 day 5 day and 6 day variation all in one.

@Tetrahedr0l Год назад

Been waiting for this one

@joshuamurphy6994 Год назад

So much good info. 🙏🏽

@badass6300 Год назад

The good thing is that I've already been all but one of these exercises, but instead of feeder sets I do drop sets on the lat pulldown. And I do heavy ez-bar biceps curls followed by a drop-set for the hypertrophy/pump side of it.

@baxtertribe9825 Год назад

Hey Jeff! I've been following you for a long time. I'm a heaver lifter 157kg but im active active i run a mile mon wed fri and 3 miles tues and do a sprint series thursdays along with heavy lifting mon wed fri and a lighter set tues Thursday for my progressive resistance exercises I'm in an energy deficit the size of my deficit is about 1.5% of my bodyweight 5.175 but I move the decimal point over 2 places to the right as I like keeping it 💯 so I'm 500kcals deficit per my normal intake for going on 6 months now via my fitness pal app were I diligently track my calories intake and liquid intakes I'm not sure if my protein intake is correct as every video is for people way way way less than me under 240lbs 2gm per kg puts me at 314 gms of protein and if I go by height I'm 6' 3' is 190.5 cm puts me at 190 gms protein Is this protein intake the cause of not seeing the weight drop?? Just wondering what you may think about this and if you may have any suggestions and congrats on the engagement 💪🏾

@AbdullahAsimAli Год назад

This was pressure big brother, thank you. I just finished up.

@nickjust8215 2 месяца назад

So many intensity techniques that I fell a little bit overwhelmed. Should I adapt those step by step as I am used to full ROM and 2-4 Sets or do you follow this Routine 1:1. Neverless, thank you for the free content!

@swapnilshinde9868 3 месяца назад

Hey Jeff, I tried this workout today. It was my pull day. I did 3 back workouts, 2 biceps, 1 shoulder workout and one forearm workout ( because I always train forearm on pull days) And i didn't enjoy it, there was not enough volume in this pull split. At the end of my back workout I took my shirt off and my back wasn't pumped enough. I completed this workout in like 26 minutes with only the first four variations. Cons: Not enough volume. Feeder set pointless Different grips on face pulls pointless And it has no pros. I wouldn't suggest anyone to try this. Try this. Horizontal pull focused. 1. Barbell Rows (3 sets, 8-12 reps) ‌2. Seated cable rows (3 sets, 12-20 reps) ‌3. Lat Pull (3 sets, 8-10 reps) ‌4. Barbell Behind neck Shrug (3 sets 12-15 reps) ‌5. Preacher machine curls (3 sets, 8-10 reps) ‌6. Cable hammer curl (3 sets, 12-20 reps) ‌7. Concentration curl (3 sets, 8-12 reps) ‌8. Face Pulls (3 sets, 12-20 reps) Low reps means heavy weight.

@salvarunatortuga5396 Год назад

You did a high frequency training a while back and was wondering if you could give us an update on how that went. I've done PPL for about 4 years now and decided to change it up a bit so I'm starting a 6 week high frequency routine this week so just wondering how it worked for you.