The Perfect Pull Workout (According To Science)
ฝัง
- เผยแพร่เมื่อ 20 มิ.ย. 2024
- Big new back and biceps workout let's go!!!
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Timestamps:
Intro: 0:00
Exercise 1: 0:19
Exercise 2: 1:45
Exercise 3: 3:02
Exercise 4: 4:38
Exercise 5: 5:07
Exercise 6: 6:32
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References:
Reverse Pec Deck Study
pubmed.ncbi.nlm.nih.gov/23302...
Alberto & Brian Case Study with N1:
• Alberto & Brian Biceps...
EMG Limitations:
www.researchgate.net/publicat...
A Disclaimer About EMG Research:
There are various reasons to be skeptical about EMG research. Just because an EMG study shows higher EMG amplitude does not necessarily guarantee that there is greater muscle activation (although this is most likely assuming the procedure was carried out correctly). In my videos, I typically use the phrase "muscle activation" as an approximation to shortcut this bit of nuance.
However, greater muscle activation still doesn't guarantee greater hypertrophy over time, as there are situations when muscles can hypertrophy in the absence of activation (such as when being stretched). Still, in my opinion, if all else is equal, there is good reason to think that more activation should lead to better muscle growth than less activation. At this point, there is a big question mark in the literature as to just how much EMG evidence lends credence to long-term muscle hypertrophy. Based on some correlations in the data, I suspect that it is actually more useful than some of the online fitness community seems to think at this moment in time, but skepticism should still be exercised.
In this video, I am not using EMG evidence to say "Exercise X is better than Exercise Y" but rather to illustrate individual differences in muscle recruitment with varying techniques.
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Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard
Music from Epidemic Sound:
Damma Beatz - Love Me More
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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. - บันเทิง
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
Back/Biceps Workout Summary:
1. 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
2. Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3. Kroc Row: 3 sets x 10-12 reps
4. Cable Shrug-in: 3 sets x 10-12 reps
5. Reverse Pec Deck: 3 sets x 10-12 reps
6. Overhead Cable Bicep Curl: 3 sets x 10-12 reps
🫡🫡🫡🫡 thank you sir
The real mvp
🙏🙏
Does anyone know if the lat pulldowns is 3 sets for each arm?
@@CoryASMRyes it is
Not when I just left the gym after a back session🥲😭😭
It’s Monday. Its international chest day. You didn’t do back and bi’s liar.
@@HighTide_808you want him to wait for bench for an hour?
Time for round 2!
Just get his routine . So convenient 😫😫
@@HighTide_808I usually do chest days in a tank, It’s snowing for the first time in a long time here in South Africa, so it unfortunately had to become a back day🤣🤣
Your videos are such a great resource. Thank you for being such an informative channel on TH-cam as far as muscle building and moving your body through different ranges of motion. Your well research articles help me personally to understand resistance training from a cellular perspective, and not just aesthetically or for the numbers I’m pushing. Focusing on the best activation of the muscle possible to maximize growth and strength gains in the most effective/efficient manner possible.
I just wanna THANK YOU Jeff, I’ve been following you for a while and you are a really big motivator for me when I hit the gym… the information you continue you bless us with is absolutely incredible thanks again 💪🏽‼️
It's absolutely insane that this information is out there for free. Thanks, Jeff, for all the work you do. High-quality video and data.
He is one of the few that provides an explanation as to why it's effective or done a sertin way
Hm that no rocket science
He is the goat
Ok bot
I usually tend to favor supine grip for lats focused pulls and prono for scaps-high back focused pulls as it improves both movement range and for me personally it just feels better while doing it and as a way of differentiate both movements: As in when I focus on my lats I use this grip and when i focus on my traps and so i use the other. I think that really helps to make it easier to imagine and bring that patterns to your mind in order to execute them perfectly.
In pull up (or rather chin up) specially, I can focus on avoid any scap involvement as i let them be mostly elongated and I focus on bringing my elbows to the side of my waist in a 120º ish angle of my torso to the horizontal plane of the bar. These are way harder to do than normal pull ups, but they do feel way better, I never felt so good about my lats in pull ups than doing these chin up variation. Then i add an unilateral lying pull in to finish later on and thats my lats workout.
As for the lat pulldown I would recommend to do them a bit inclined, because jeff seems to do them up to 90ish or a bit more angle, but lats work up to 120ish angle, so inclining your torso a bit forward would be ideal, in my opinion. Why is this important? Given that science has been demonstrating that elongated based hypertrophy is so efective, I would always go for movements or exercise where I can move in the range where my muscle is the most elongated while having tension in it.
If any of you try them and like it let me know!
0:19 1-arm Half-kneeling Lat Pulldown: 3 sets x 12-15 reps
1:45 Pull-up: 1 set x AMRAP (As Many Reps As Possible)
3:02 Kroc Row: 3 sets x 10-12 reps
4:39 Cable Shrug-in: 3 sets x 10-12 reps
5:03 Reverse Pec Deck: 3 sets x 10-12 reps
6:32 Overhead Cable Bicep Curl: 3 sets x 10-12 reps
top G
Thanks 🙏🙏
This is the back video I've been waiting for. It's really nice to hear that cheating with body movement just a little bit on back day is not only okay but even optimal. I have always had troubles getting effective back work outs in with strict form.
Really appreciate what you put out there.
W
Just added 3 new exercises to my pull routine. Thanks Jeff!
Love your new ultimate PPL series/workouts and its focus more on bodybuilding. Great exercise selection overall and they generally feel great and are fun to do. Thanks Jeff you're the GOAT
This, so far is the BEST pull workout I've tried, insane how you feel every muscle during this workout, not to mention the results you'll get.
That pull-up elbows que helped me A LOT today, was able to do more than usual!! THANKS!!
Haven’t done back and biceps since I mostly rock climb. But the quality of these videos makes me want to watch!
Someone mentioned you in a video and it reminded me you were an S tier fitness influencer, which I think is a weird thing to call you. You’re more like a teacher but I just wanna say I started lifting 25 months ago. My squat went from 160lb(no depth) to 455lbs(depth) I lost 40 pounds and then gained 20 pounds in my first 8months and got so much stronger. thanks to your videos and educational advice and checking out the reaserch studies you link because of you I’ve never been injured in the gym not even once and I’ve never needed a coach. You’re extremely helpful and I just want to tell you please keep doin what your doing man it’s great
Was it natural hypertrophy by any chance?
I think my favorite thing you do is put the studies in the video. Like I feel I always hear people say "studies show" and then they never show them or mention specifically what. Great video and the rowing part makes a lot of sense.
Thank you Jeff, killed it today with this workout! I’m already feeling it my mid to lower back especially. Definitely sticking with this n mix and matching it 🎉
Supersets are super effective for back workouts. Here is my go to back workout:
1. Cable YTAs X4
2. cluster set: weighted chinups X5 min.
3. superset: lat pulldown, shrugs X4
4. superset: facepull, pullover X4
Thank you Jeff. For the most part, those are excercises I'm already doing (thanks to your videos). I'm doing about 3 more biceps excercises per week, but my biceps is the only area where I'm not really growing. So I've got experiment a little more.
Have you tried starting your workout with biceps?
This is exactly the kind of channel I've been looking for, full workouts with a breakdown of each muscle group. The science behind everything is the cherry on top because it's nice having some evidence to back it instead of the usual "trust me bro". Subscribed!
I personally like doing the rear delt flys very early on cause my traps will tend to dominate no matter the weight after a heavy session. Great video though, will be trying this out.
That pullup form is just beautiful.
How easy does he make it look
I could watch him do pull ups all day 😍😍
It’s great that you mentioned individual mind muscle connections, while running the minimalist program, I feel my lats working best with shoulder extensions compared to adduction, great video!
Pull ups are the goat workout imo. It’s definitely the most fun and the one I want to work out as much as possible. Recently started doing weighted pull ups and it’s nice seeing the progression.
Perfect is bold. The Kroc row and the cable row provide almost exactly the same stimulus. One of the rows could be switched for a flared-elbow variation with an armpit angle closer to 90 degrees, providing (probably) sufficient stimulation to the rear delt, eliminating the need for rear delt flys, which could then be replaced with say, hammer curls or palms down curls for the often overlooked brachi mucles. Or, with two rowing exercises, no need to isolate traps with shrugs.
Am I the only one who’s watching these guides to decide what I enjoy most ?
Seeing this video on your way to the gym when you have a pull day hits different 💪
I did your chest one today and wondered if there’d be a back one for tomorrow. Pleasantly surprised 💪
I would do pull-ups set first at max reps as it activates lots of the back muscles and warms them up perfectly.
Yeah it's the toughest, I would do it first. But you need to warm up for it a little. I had a pull-up related injury which took a long time to heal. Because I did AMRAP without warming up much, just rolling my arms a few times. It took months to recover, be careful. Pull-up is hardcore movement like deadlift or squat, even with just bodyweight for most people
Just completed this workout and I got the biggest back pump I’ve ever had! 💪 Thank you again! 🙏
Perfect time to get the notification. I was about to go to the gym to train back and biceps.
Good job on doing chest-to-bar pull-ups! That’s how you do them!
Def ran this this morning for my back day after seeing this and enjoyed tf outta this!
With the Kroc Row i've found that holding a tricep rope, or plastic pulldown handle helps prevent your supporting hand from folding up too much on the bench. Makes it way more comfortable to do 80lbs+
Thanks for the motivation to go pull some weight around and work on my back. I find it's the hardest muscle group to work. Because there are so many muscles that make up the back, I'm only seeing minimal gains. I'm gonna use this video as a guide for today. Thanks Jeff!
Bro you just released the "ultimate workout" workout a short time ago, and you realease a whole new one now? This is amazing!
Found this on my feed e tween my lateral raise resting periods😂 great timing Jeff!
The SA cable Lat Hi Pull Diwn was a gamechanger for me and my clients and use it in my corrective exercise arsenal as well as my bodybuilders. It helps everybody
Its actually crazy how popular Jeff is but the dude is SO INTRICATE. Jeff is so gentle, soft, studious, mr thinks, YET HAS SO MANY FANS. Normally, like ALL IN LIFE, “body building and bulls****” would be 6 billion subs, and then guys like Jeff would only get 3k views. You guys see it to right? Jeff being, ethereal, Kashmir, Japanese Forrest of unique one of a kind leafs. Yet football stadium views. Its not normal. But its coooool.
Need more like these for push and leg days
Love ur content bro thanks for the workout,ur my inspiration ❤️
Jeff I bought your intermediate advanced push pull legs hypertroph program 1 year ago, and I'm in the sixth week. Should I continue this program until it's over, or start your new program because it's more effective? Thank you 🙏
I really recommend purchasing this workout plan. ive already done the full program once (on my second round now) and ive never seen such results
Jeff always has great vids to post well done to his channel!
I have a question:
I workout 4 days a week using an upper/lower split. Is it ok to use the exact same workout for every upper day and the exact same workout for every lower day while progressively overloading or do I NEED to have variation?
Love it ! Definitely gonna try the half kneel for lats tomorrow 💪🏾
Why did you used Black emoji?
@@medistudio4390 didn't know there was such a thing?
@@medistudio4390because he’s probably black?
Brilliant as always Jeff. Bravo!
I have been told that hand positioning changes the area of activation for the back muscles, so I do one exercise with a supinated grip, as well as one for a pronated grip and neutral grip. Is this something I should focus on, or does the hand positioning matter that much? any info would be appreciated.😁
In regard to the OH bicep curls, I wouldn’t say they bias the long head. I think it’s more appropriate to say that exercise works the long head in its most shortened position which most likely contributes to the amount you feel when performing it. With the muscle that contracted, you will feel that mind muscle connection more than with any other position. Usually when I hear about an exercise biasing a muscle I think about it being put on more stretch ie. Skullcrushers for the long head of the triceps. Nevertheless, great content and information
2 videos in a week I’m feeling blessed!! 🎉❤
I was looking forward to you explaining the N1 cross body curl since it's in the program but somewhat difficult to perform
I’m trying to do this workout in my home gym, and I need substitute for the reverse pec deck. Would it be appropriate to bend forward at a 90 degree angle and pull my arms back in a similar motion using dumbbells?
I will surely try kroc rows. I perticularly feel rows a lot in my lower lats. I hope kroc rows bring some more out of traps and rhomboids too
For the first exercise, I like to sit on a bench, facing the back pad, with the spare arm bracing the torso on the bench - far more stable, can focus on the lats and not on trying to stay balanced. It also means you're less likely to cheat by adjusting the form etc. The kneeling stance is so overplayed now yet makes no sense to me at all.
Timing couldn’t have been more perfect man I got back tomororw❤
the part about how perfect form might hold back your rowing progress really resonated with me as I didn't really progress there over the last 6 weeks. Will definitely try out to cheat a bit now, within reason of course.
Watched this on the treadmill before doing it....very good....in my case I was surprised how much my arms felt worked while doing the lat work...I think I'm doing it right but my arms are just behind my lats in strength
Thanks for this...subbed and following ya
0:48
Pulls elbow back only to midline of body....but in other recent Back workout vids, he pulls way back past the midline line and even cites that the extar squeeze at the top of the bent over row helsp activate More muscle.
So which it?
Bent over row = pull high up and squeeze the muscles by the scapula.....or stop once the elbow reaches the middline of the lateral chest?
Hey, Jeff! First thing first, thanks for this amazing series of videos. I'm following it to the letter and the results are coming. One question...in terms of bodyweight how much should one lift for each one of these exercises? I know it varies greatly from person to person but could you give us a ballpark just to track our progress? And also...what are you're currently numbers on them? Thanks!
almost 4m brother wooooot!!
gz :D great video as always i had myself doing exercize 6 in my computer chair. cant wait to try in tomos sesh!
Me and my lifting partner just hit this today - the overhead bicep curls are unreal! Overall one of my favorite pull days I’ve had in a while. Only criticism is the lack of lower back work, but I’m sure most would consider that part of separate trunk/core workout.
There's no such thing as a lower back THAT'S FKING CONNECTIVE TISSUE IT'S FASCIA
@@thesilentkill7398spinal erectors
@@thesilentkill7398 erectors aren't muscle?
@@mynamefrank6567 thats a group of muscles not just one
@@thesilentkill7398 The lower back muscles relevant for resistance training are the Spinalis, Longissimus, and Iliocostalis (Erector Spinae Group). The Latissimus Dorsi, Trapezius, and Thoracolumbar Fascia are all superficial to these muscles, but building them is what gives the look of depth and thickness to the middle and lower back.
I swear, sometimes I completely forget to listen to the video and get completely lost looking at your body flexing 😂 Its so mesmerizing lmao
I thought you would have done a lat isolation set first such as lat pullover or Nautilus style lat pullover machine to wake up the lats without exhausting the biceps before the lats are fully worked. Then immediately follow that up with a compound movement using the temporarily stronger biceps to fully fatigue the lats. That is because some of us can’t feel the lats any other way. Mike Mentzer and Dorian Yates used that technique to great effect.
You really said bicep peak was a weak point for you while having arms the size of my head!
In all seriousness, yet another great video from Jeff! Well presented
I find with the Lats and also reardelts that Mind muscle connection is highest when focusing the torque on the flat meaty chunk of the hand below the pinky.
It’s amazing that science consistently has so many breakthroughs with training.
Dude the advice at 3:18. Yet another example of how you blend scientific biomechanics, and real world practical experience to find the true optimized workout methods. This is how ALL people need to approach weight training. No one trains exactly like the studies, and controlled cheating can massively boost hypertrophy and overall strength gains when done right.
Jeff you are literally the best workout channel on here
Would really appreciate if you could provide some insight on this. I usually do 3 max sets of pull ups (~25,18,12) for back/bi day but after I get really bad muscle spasms in my bis (around my forearm and weenis (haha) area. Should I tone the pulls ups down and just do one set weighted?
Just finished your 13 week PPL program. Huge gains!
Awww John Meadows would have loved that cable bicep curl variation. Bless him RIP uncle John ❤
that kroc row should be in everyone's pull day nothing has added more mass and strength to my back
Dear Jeff! I'm a truck driver and I do lawn Hall I rarely have access to a gym at all having Jazeera access to a bench or even machines for that matter I really pretty much only have the two dumbbells that I can take with me over the road. Losing weight I am not as concerned with as building muscle I am worried that once I get down to my desired weight I will have a really hard time bulking up. Can you help me find out which dumbbell routine for the most effective keep in mind time is always of the essence I always have a limited amount of time to do my workouts at the end of the day I have anywhere between an hour to 30 minutes please and thank you.. I really love and enjoy your content it's so inspiring and is helping me along with my fitness journey never stop
hey when is the leg 2 video coming out? I've been waiting for a long time. Love your content btw
I’d buy your program and I’d like to buy you lunch. So good!! Thanks for these videos!
My only concern with this is there isn't enough bicep work. I feel like my biceps definitely didn't grow with just 3 sets twice a week, I had to work up to ~16 sets a week to actually see my biceps grow well. (by well, I mean past just normal gains from doing back work lol)
Do higher quality reps and spread out the sets on other days. If you are recovered sprinkle in sets during push or leg daya
If you need 16 sets I doubt that you’re training with enough intensity considering the biceps recover pretty slow
@@Noxide1021 biceps do not recover slow. Also Jeff Nippard’s arm program contains 20-22 sets a week of biceps so…
3 sets for the biceps specifically, they're getting worked throughout this workout as well. 6-8 intense sets alongside back volume is plenty
@@Primoh just because he prescribes more set volume doesn’t mean they recover fast or benefit from more.
Jeff knows my gym schedule, always posting the day before I work that body part/s
Would this one also be fine? I want to do dl too because of lower back and Hamstrings. And hammer curls simply because I can feel them pretty good.
SA half kneeling lat pulldown 3 x 12-15
Pull ups 2 x FAILURE
Deadlift 3 x 3-6
Krok rows 3 x 10-12
Cable shrug in 3 x 10-12
Reverse Pec deck 3 x 8-12
Overhead cable bicep curl 3 x 10-12
Rope Hammer curls 17,5kg
How do you feel about dumbbell precher curls and hammer precher curls? These are some of my favorites, also just started doing supinated rope cable curls
Hey Jeff great video. Why would a individual not use a bench for more stability in the first excersise? 🙂
My current back / bicep routine: just pull-ups and chin-ups. Lots of them, several days of the week. Not always to failure, just crank a few out when passing the door. I have a rule, where if go through the door, I need to do at least one. When passing to the room side, a chin-up, when passing to the hallway side, a pull-up. Usually it means I do more than one, once I grab the bar. Sometimes AMRAP. It really works. Bodybuilders avoid pull-ups because if they are bulking or "I'm close to 10% bodyfat" but in reality it's more like 17%, it's depressing how few you can do
@@cubefreak123 Pretty good, steady raise in AMRAP. Seem I can add a rep here and there, as weeks pass, even when I'm not doing AMRAP in a long time, suddenly it has just gone up by 1. I'm not the lowest body fat, in fact coming down from a bulk. But 18 chinups 14 pull-ups. I think I can add a few more as the cutting progresses, only 2 highest abs show which gives an idea, no veins. When I'm lower fat, I definitely have visible veins so I'm not there yet. When I've overdone a bulk, I know it's depressing to do these but on the other hand, you get stronger without the need of attaching a weight plate, so it's still great exercise. I believe you can grow a great back with just pull-ups and nothing else, of course it doesn't hurt to add rows and shrugs to the mix. And for biceps, chinup is IMO one of greatest exercises. Pull-up also works brachialis, you forearms get work in both... great 2 movements
Just when I was planning my back and biceps workout for tomorrow, thanks !
mine too... I'll do his first 3 back excercises + chest supported row and CBum's biceps excercises
Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA
Hey Jeff, great stuff as usual, but could you do another Upper/Lower series? I've noticed there's a lot more PPL content compared to U/L content.
Question! So how do you make a workout schedule with push pull legs, back etc?
About to try this right now! Thank you!
Interested in the concept of using body language in the Kroc Row to promote peak contraction stimulus in the shortened position. If we buy into all the long muscle length research then should we really care whether we get peak contraction stimulus in the shortened position?
Literally every time he posts one of these I’m sitting down eating my post workout meal of the workout he made the video about
So i have a question, i‘ve been going to the Gym for 3 months now and all the time I do a Warmup set and then slowly increase the weight, but now a friend of mine told me, I just need a warmup set and then go to a weight, where I can only do like maybe 8-10 reps max and again increase so I can do like maybe 6 with that weight, my question is which one is the correct way or are we both wrong, and if we are please explain to me the correct way.
Jeff, can you help clear something up for me?
I watch all the videos, and think your content is the best around about science based fitness, but I can't figure out what I should do.
I currently do Push Pull Legs 2 time a week, in a single session I do 90 sets+, 30 per muscle and 10,000 steps(daily). I started by doing 5 sets each and as I stopped getting sore I added sets. Now at 30 sets per muscle between 3 exercises I no longer get sore, I start light, and up the weight, set 5 is my 3-5 rep max then I go down in weight. I really don't want to add more sets, but I just can't get sore, I spend 5 hours at the gym, what do I do?
I'm going to try this. Did you already do a similarly focused Push video?
The background music is AMAZING. WOAH😮
If I’m doing the pull ups through weight assisted, how do I know when should I progress and reduce the weight assistance?
Hallo Jeff I have a question. I have been training my back for a few months consistently and I have seen some progress in my lats but not in my upper back at all. If I flex them I see some progress but not a lot. I do have a bit of flared shoulder shoulders and have tried to fix it but have given up after not seeing any progress. Do you have anny tips on what I should do?
Jeff brother I’m having troubles figuring out the n-1 cross body curl. Can you create a more in depth video or something explaining how to properly do it
Finally jeff remembered this series
Is there much of a difference to use a bench for stability instead of kneeling on the cable pull downs ?
I’m fat I can only do one pull up 😂
Thats enough strength to grow ahead from. Try to activate lats more
I got to like 3 and I’m a twig, I’m just weak but we’re trying to change that! How many you at now?
Yooo not even one here 😂 I try hard the pull up machine with knees at the ground 😂
@@sefan1317 5
I started at 1 when I was 85 kgs on October 2023 now I can do 11 in a row and I’m 80 kgs
Been looking forward to this video a lot and was very fascinated
Hey Jeff, when is the bodybuilding hypertrophy program you mentioned on the gram coming out?